Three-Way Mason Jar Salad

Three-Way Mason Jar Salad

Recently, a good friend of mine couldn't stop raving about the week's worth off mason jar salads she had whipped up the night before. Literally couldn't wait to eat them all up!

Mason jar salads are easy to make ahead of time and store well in the fridge. They are great to grab-and-go in the morning and are an awesome way to make sure you're eating healthy throughout the week. Can't beat that!

Personally, I like to switch things up by adding a different protein or vegetable to each salad. This way, I don't end up eating the same exact thing every day. The tahini miso dressing in this recipe goes well with salmon, tofu or poultry – and pretty much anything else, really.

I adapted this recipe from the hippie bowl recipe in Sara Forte's the sprouted kitchen cookbook. I absolutely love her cookbook and blog, and I just can't get enough of her beautiful pictures and recipes.

Guys, it really doesn't get much easier to give yourself a healthy, tasty and money-saving lunch. So get to it! Enjoy!


Three-Way Mason Jar Salad

ingredients :

for the tahini miso dressing :

1/2 cup tahini

2 tablespoons of white or yellow miso

2 tablespoons of honey

1 tablespoon of toasted sesame oil

2 teaspoons Sriracha

1 tablespoon of rice vinegar

1/3 cup of apple juice

salt and pepper
 

for the spiced sunflower seeds :

1/2 cup of raw sunflower seeds

1/4 teaspoon of salt

1/4 teaspoon of cayenne

1 teaspoon of light brown sugar

1/2 teaspoon of olive oil
 

for the salad :

3/4 cup of edamame, thawed and shelled

3/4 cup of shredded carrots

1 1/2 cup of pea sprouts

3 cups blend of baby kale and spinach

salt and pepper to taste
 

for the protein :

1 cup of extra firm tofu

1 cup of salmon

1 cup of roasted chicken or turkey breast

salt and pepper to taste

make it :

In a mixing bowl, whisk together the tahini, miso, honey, sesame oil, and chili paste. Whisk in the vinegar, apple juice, salt, and pepper to taste. Thin with water or lemon juice a little, if you wish. Taste and adjust seasoning. Set aside.

Heat a nonstick skillet over low heat and toast sunflower and pumpkin seeds for about 2 minutes. Add salt, cayenne, and sugar and toss for another 5 minutes. Drizzle with a little olive oil, so the spices can stick to it. Cool and set aside on parchment paper.

Preheat oven to 400°. Drain and dry the tofu off with a paper towel. Cut the tofu into 1-inch squares and arrange on a small piece of parchment paper and transfer to a baking sheet. Bake for 40 minutes (flip the tofu midway). In the meantime add your salmon piece and chicken onto 2 separate pieces of aluminum, molding sides up (so no juices can escape). Season with some salt and pepper, and drizzle with a little olive oil. Once you're ready to flip the tofu midway, add the salmon and chicken to the same baking sheet the tofu is on, and continue cooking for about 20 minutes.

Assemble each jar by adding 1/4 cup of dressing, topped with a 1/4 of edamame, then 1 cup chicken, 1 cup salmon, 1 cup of tofu, 1/4 cup carrots, 1/2 cup pea sprouts, 1 cup kale and spinach, and finally finish with the seeds.

 

 

 


Note : The salads hold well in the fridge for up to four days.