Sue's Salad in a Jar #2
- Servings Per Recipe: 1
- Amount Per Serving
- Calories: 405.2
- Total Fat: 33.1 g
- Cholesterol: 0.0 mg
- Sodium: 31.5 mg
- Total Carbs: 27.0 g
- Dietary Fiber: 7.7 g
- Protein: 8.2 g
IntroductionThese jars can be set up with your favorite fruits and veggies in layers with the dressing on the bottom and the salad greens on the top. Just turn over and let the dressing drip down over everything. You can eat out of the jar with the nuts on the side, or pour it out into a large bowl and sprinkle the nuts on top. A half cup of legumes or ounce of cheese could be substituted for the nuts. These jars can be set up with your favorite fruits and veggies in layers with the dressing on the bottom and the salad greens on the top. Just turn over and let the dressing drip down over everything. You can eat out of the jar with the nuts on the side, or pour it out into a large bowl and sprinkle the nuts on top. A half cup of legumes or ounce of cheese could be substituted for the nuts.
1 wide-mouth quart size Mason or Ball jar with lids
1 Tbsp. basalmic vinegar
1 Tbsp. olive oil
Seasonings of your choice. Suggest citrus zest.
1/4 c. red peppers (red, orange, yellow, and green mixed is nice.
1/8 c. onions (mix scallions and purple onions)
1/4 c. tomatoes, chopped
1/8 c. sugar snap peas or snow peas cut in half.
1/8 c. shredded fennel
1/8 c. shredded zucchini
1/4 c. roasted brussels sprouts (leftovers that were roasted with orange juice)
1 tangerine peeled and pulled apart into sections
1/8 c. mung bean sprouts
1/8 c. red lentil sprouts
1/2 c. salad greens: get a mix of colorful salad
When ready to eat, invert the jar and shake back and forth to coat everything with the dressing. I like to pour out into a bowl and top with the nuts, But you can eat out of the jar with the nuts (or cheese, or legumes) on the side. The nutrition counts include the 1 ounce of mixed nuts and the cereal.
This salad would meet Dr. Fuhrmans requirement for raw veggies for a meal. Adjust accordingly if you substitute cooked veggies you have in your refrigerator for the raw veggies. If you are following Dr. Fuhrman, I'd put my greens in a separate container and then put the layered salad on top of the greens. Or find a larger jar.
Depending upon your plan, you can add a grain. I like to use Shredded Wheat n' Bran (bite sized cereal with lots of fiber) as croutons on my salad. I usually put a rounded 1/2 cup measure which counts as 1/2 a serving of the cereal. This is not included in the nutrition counts.
First step: put your dressing in the bottom of the jar. (vinegar, oil, seasonings for this recipe, fresh herbs if you have them.)
Middle Step: Layer each ingredient, alternating colors.
Top Step: place your chopped greens on top, filling the jar. I used red and green leaf lettuces from my garden, and chopped spinach from the grocery store.
Put on the lid and refrigerate.
Toast the nuts if you plan to use them. Cool. Put into a ziploc bag and place on your landing spot.
Serving Size: Makes a 2 cup salad for one person. You could extend to 2 people if you add more salad greens when serving, and a heftier main entree item like fish, meat, cheese.
Number of Servings: 1
Recipe submitted by SparkPeople user BRAVELUTE.