Salads in a jar

Salads in a jar are a convenient and healthy way to enjoy a fresh, homemade meal on-the-go. By layering your favorite ingredients in a jar, you can create a delicious and satisfying salad that's easy to transport and enjoy anywhere. Make sure to place the dressing at the bottom of the jar.

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Here you have plenty of options, depending on what you like, use your imagination and your creativity.Try different combinations, different colours so you can optimise your nutrient intake.

Here are the ones I often make.

• Cherry tomatoes, grilled pepper, mushrooms, quinoa, greens and mandarine.
• Cherry tomatoes, roasted broccoli, lentils, grilled pepper, greens, nuts and seeds.
• Cherry tomatoes, zucchini noodles, mozzarella, faro, mushrooms, greens and green apple.
• Cherry tomatoes, zucchini noodles, lentils, grilled pepper, mushroom, greens and nuts.
• Cherry tomatoes, brown rice, marinated tofu (cut into cubes), sliced avocado, shredded carrots & greens
• Cherry tomatoes, cooked chickpeas, roasted beets, crumbled goat cheese, mixed greens

You can add a boiled egg, some canned tuna, chickpeas, corn, left over chicken or salmon…. Really anything you like, as I said use your imagination !

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Tip:

• Put your dressing at the bottom, then it’s your choice. When you’re ready to eat shake it well so the dressing gets all over.
• Buy some frozen peas and edamame, place a handful in boiling water for 3 minutes and add to you mix.
• Cook some lentils, quinoa and brown rice in advance, you can store in the fridge for 4 to 6 days.

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Nutrition facts:

Quinoa: protein, fibre, vitamin B6 & E, iron, magnesium & potassium
Lentils: protein, fibre, iron, folate, potassium, magnesium
Brown rice: fibre, vitamin B, magnesium, potassium, protein, complex carbohydrate

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A note about beetroot

Beetroot is a nutritious food but its high content of fructose may trigger IBS symptoms such as bloating and gas in some individuals. So make sure to listen to your body.

To roast a beetroot

Preheat your oven to 200°C, wrap the cleaned and trimmed beetroot in aluminum foil, and roast it in the oven for about 45-60 minutes or until it's tender when pierced with a knife. Once done, let the beetroot cool before peeling and slicing it.