3 Simple Meals Anyone Can Assemble
Have you seen the beautiful, Instagram-worthy meals in a glass jar? What you might think is a tactic used by fancy food bloggers to gain traction, is actually a nutrition trend worth following.
Not only do mason jars help create meals that look aesthetically appealing, but they also provide a practical and portable solution for anyone who wants to eat more nutritious meals. From overnight oats, fiesta salads, and noodle bowls, using mason jars in your meal planning is easy and convenient, and good for the environment.
This month, I’m sharing a few of my favorite twists on what you can make in the mason jar! Do you have a favorite recipe you make in a mason jar? Send it my way – I’d love to share!
Super Food Burrito
Ingredients
- 1 cup cooked quinoa
- 1 1/3 cup black beans (recipe for zesty black beans here)
- 4 cups lettuce, chopped
- 1 cup kale, de-ribbed and thinly chopped
- 2 cups of cherry tomato salsa (recipe here)
- 8 tbsp plain whole milk, greek yogurt (make sure there is no added sugar)
- 4 handfuls of sprouts (pea, sunflower or broccoli sprouts)
- 4 large jars
Directions
- Add cooked quinoa to the bottom of jars.
- Then add beans, lettuce, & kale to each.
- Next cherry tomato salsa, and a few spoon fulls of the salsa juice (this is your dressing).
- Add greek yogurt
- Top with a handful of sprouts… seal and refrigerate.
Whether you are headed to a BBQ, potluck, picnic or just a familiar ol’ desk and chair, you can satisfy your craving for spicy salsas, beans, rice, with these powerhouse foods.
Recipe adapted from Wake the Wolves
A Variety of Mason Salads
Ingredients
- Italian Salad: Italian dressing, pepperoncini’s, chickpeas, olives, carrots, red onion, tomato, and romaine lettuce.
- Strawberry Caprese Salad: Olive oil, diced chicken breast, sliced roasted almonds, dried blueberries & dried cranberries, basil & sprouts, spinach, fresh mozzarella, strawberries.
- Southwest Chicken Salad: Spicy ranch (recipe here), dried cranberries, fresh cilantro, avocado, diced bell peppers, tomato (diced or halved cherry), diced red onion, shredded chicken (can always use rotisserie chicken)
Directions
- The secret to building the perfect salad in a mason jar is all in the layering. By following this order (along with proper storage and refrigeration), your salad can last 3 – 5 days: Start with the dressing on the bottom. Putting the dressing at the bottom prevents the salad from getting soggy, and when it’s time to eat, it’s easy to mix.
- Add protein such as chicken, fish, beans, or edamame, and whole grains like quinoa or brown rice. This adds a layer between the dressing and veggies, helping to keep things fresh.
- Pack in the veggies. Here is your chance to get creative with diced tomatoes, chopped bell peppers, sliced mushrooms, carrots, and more.
- Top with leafy greens. To preserve the freshness of your meal, add leafy greens like lettuce, spinach, or kale to the top of the jar.
- When ready to eat, shake it up, and enjoy it!
Sipping Soup from the Jar
Creating a soup in a mason jar is as easy as it is versatile in offering a nutritious and delicious meal in about 20 minutes or less! Here are a few tips to ensure your mason jar soup is a success:The key to creating a soup you will savor is to make sure your veggies are sliced, diced, shredded, spiralized, or chopped into small pieces.
Chickpea Beet Soup
Ingredients
- 1/3 cup canned chickpeas drained and rinsed
- 1/4 cup zucchini finely diced
- 1/4 cup Roma tomatoes seeded and finely diced
- 1/4 cup grated beets
- 2 tbsp parsley chopped
- 1 vegetable bullion cube
- 1 1/2 cups boiled water
- Juice of 1 lemon wedge
- 3/4 tsp za’atar
- Salt and pepper to taste
- 2 tbsp pumpkin seeds
Italian Pasta Soup
Ingredients
- 1/2 vegetable bouillon cube
- 1/2 cup vegan tortellini or short cut pasta
- 1/4 cup white beans dried and rinsed
- 3-4 tbsp zucchini finely diced
- 3-4 tbsp green beans finely diced
- 3/4 tbsp spinach chiffonade
- 1-2 tbsp basil chiffonade
- 3/4 cup tomato sauce
- Pinch red pepper flakes or to taste
- 1 1/2 cups boiled water
- Salt and pepper to taste
Miso Noodle Soup
Ingredients
- 1 1/2 tsp miso paste
- 1/2 vegetarian bouillon cube
- 3-4 tbsp shredded carrots
- 1/4 cup extra-firm tofu finely diced
- 3 tbsp shredded bok choy
- 2-3 cremini mushrooms finely sliced
- 3-4 tbsp red bell peppers finely diced
- 1 oz cooked buckwheat soba noodles
- 1 tsp lite tamari or to taste
- 1 tsp sriracha or to taste
- 1/2 tsp sesame oil or to taste
- Salt and pepper to taste
- 1 1/2 cups boiled water
Directions
- Add all ingredients to a mason jar.
- Add boiling water and enjoy!
Create your own: If including animal protein, cook in advance. Add to bottom of jar .Add fresh herbs and spices. Enhance the flavor with tomato sauce, red curry paste, coconut milk, or miso. Add 1 – 1 ½ cups of very hot water (almost boiling). Let steep with lid on for about 5 minutes before serving.
Recipes from Abbey’s Kitchen
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