Ever heard of the healthy-eating advice: “eat the rainbow?” Different colours of veggies and salad ingredients carry different nutrients, so making sure you eat a mix of differently coloured produce is a great way to ensure you’re getting a good mix of vitamins and minerals. All you need? Some mason or Consol jars and your salad ingredients and you’re ready to get going! (Hint: you can also recycle old coffee jars or any sealable glass jar container.)
Try these combinations for successful rainbow salad jars!
Salad Jar 1: The Mediterranean Jar
What You Need:
1 tin chickpeas, drained and rinsed
100g rosa tomatoes, sliced into 1cm pieces
½ cucumber, sliced into 1cm pieces
1 bell pepper, sliced into 1cm pieces
Shredded crunchy lettuce (about 2 handfuls)
2 tbsp chopped olives
1 round of feta, sliced into 1cm pieces
¼ red onion, very finely chopped
Method:
Divide the ingredients among 2 Consol Jars, starting with the chickpeas at the bottom and layering up as you go down the list. Pack a smaller container with 1 tsp olive oil and 1 Tbsp lemon juice or apple cider vinegar and add dressing to the salad jar, give it a good shake and enjoy!
Salad Jar 1: The Slaw Jar
What You Need:
100-120g edamame beans
2 large carrots, peeled and grated grated
1 cooked mealie, kernels sliced off
1 red bell pepper, sliced into 1cm pieces
Shredded red (purple) cabbage (about 2 handfuls)
2 spring onions, finely chopped
⅓ cup coriander
2 Tbsp chopped cashew nuts
2 tsp toast sesame seeds
Method:
Divide the ingredients among 2 Consol Jars, starting with the edamame at the bottom and layering up as you go down the list. Pack a smaller container with 1 tsp sesame oil, 1 tsp low-sodium soy sauce, juice of 1 lime and 1 tsp honey mixed together. Add dressing to the salad jar, give it a good shake and enjoy!
Salad Jar 1: Roast Veg Jar
What You Need:
1 cup chopped roast beetroot (1-2cm pieces)
1 cup chopped roast butternut (1-2cm pieces)
1.5 cups cooked quinoa (or couscous or millet)
1 cup chopped roast baby marrows (courgettes) (1-2cm pieces)
2 handfuls rocket
2 Tbsp toasted pumpkin seeds
2 Tbps toasted sunflower seeds
Method:
Divide the ingredients among 2 Consol Jars, starting with the beetroot at the bottom (because you don’t want the colour to bleed down into other ingredients) and layering up as you go down the list. Pack a smaller container with 1 tsp olive oil and 1 Tbsp balsamic vinegar and add dressing to the salad jar, give it a good shake and enjoy!