Lunch in a Jar is a healthy solution for having a fabulous meal ready ahead of time, whether you take it to-go, or right there at home.
Healthy Breakfast. Planned Dinner. Thoughtless Lunches.
We shouldn’t need the onset of bathing suit season to eat healthy, or to make time for more thoughtful meals, but often we do.
While breakfast can be the easy, healthy meal to start the day; a bowl of Homemade Granola over Yogurt and fresh fruit.
Dinner a more thoughtfully planned way to end the day; be it with friends, family or quietly home and alone.
Lunch is usually the meal we are too busy to think about; therefore, we often make our worst food choices.
Healthy Lunch
The rules are simple. The ingredients, unlimited. The options for a healthy lunch are endless, as are the places you can enjoy it, like a Picnic, Boating, Beach or Playground time while watching the little ones play!
First, get yourself some very inexpensive glass canning jars (as they are called). Ball, or Mason jars are among the most popular, but if you are thrifty and save jars from grocery shopping, you are already, ready!
Plastic food-prep containers work too, they just don’t look as pretty; remember that we eat with our eyes first!
Endless Ingredient Options and Ideas
Herbs – Any favorite fresh herb is best, washed, dried and placed last in the jar to stay fresh.
- Parsley
- Mint
- Cilantro
- Even tops from fresh carrots or beets
Veggies – Cut the crunchy vegetables into half inch cubes. As many, or little as you like. The crunch, and the longer chewing time, makes the meal last longer and gives a more satisfied feeling.
- Cucumbers
- Celery
- Carrots
- Tomatoes
- Zucchini
- Hearts of Palm
- Olives
- Brussel sprouts – thinly sliced
- Broccoli
- Cauliflower
- Asparagus – blanched
- Peppers
Fruits
- Apples
- Pears
- Tangerine segments
- Any and all dried fruits
Proteins – the choices you make here can be quite varied, already cooked and shredded or cubed. All of the proteins can be prepared ahead of time, or simply use left-overs. Cut into one inch pieces, or shred the meats.
- Chicken
- Beef
- Pork
- Seafood – canned, smoked or home-cooked
- Tofu
- Hard Boiled Eggs, chicken eggs of beautifully prepared Quail Tea Eggs
Nuts – Having lots to crunch in the salad is important.
- Spicy Hot nuts – such as cashew or almonds in chili powder and salt
- Salty nuts – any choice you make will be good
- Seeds – any large roasted seeds, such as pumpkin
Leafy Veggies – raw, saving the leafy veggies and fresh herbs for last so they stay fresh and not wilted.
- Lettuce
- Spinach
- Arugula
- Kale
- Cabbage
- Watercress
- Chard
- Endive
Cooked Grains – adds a little bulk and makes the tummy feel full, better and healthier than sandwich bread, and an easy way to enjoy leftover grains made in advance.
- Cooked barley
- Cooked rice
- Cooked quinoa
- Cooked millet
Equipment Needed
- Cutting board
- Chopping knife
- Mason Jars with lids
- Measuring cup
- Measuring spoons
- Sauce pan – for boiling eggs
- Refrigerator
- Imagination!
Healthy Lunch In A Jar
Course: Health Hacks, Salads and VeggiesCuisine: Healthy HacksDifficulty: Easy1
servingsLunch in a Jar is a healthy solution for having a fabulous meal ready ahead of time, whether you take it to-go, or right there at home.
Ingredients
Lemon Dressing – 1 tbsp
Veggies – 1/4 cup, cucumbers, tomatoes, carrots, celery, crunchy veggies
Cooked grains – 1/4 cup, barley, quinoa, rice or your choice
Nuts – 6 – 8
Proteins – 1/2 cup, shredded meats, canned fish or boiled eggs
Leafy veggies – 1 cup
Directions
- Place the dressing on the bottom, first to go in.
- Place the crunchy veggies in next, tomatoes too if using, keeping their juices on the bottom.
- Grains go in next, along with notes and proteins chosen. If using hard boiled eggs, quarter a whole egg and place it in, or use 4 tea quail eggs.
- Save the leafy veggies to go in last. Place the top on. Do not shake or turn inside down until ready to eat.
- When ready to eat, turn inside down several time to toss the dressing with the other ingredients. Open and Enjoy!
I believe the table... that place that draws people to gather, is the most powerful symbol of togetherness. All that happens before the table is set, the planning, the gathering, the preparing, are all an intricate part of the dance that create the mood of celebration to share with friends and loved ones.
