Cobb Salad in a Jar
Although it may seem like a virtuous menu choice, Cobb salad is often loaded with bacon, blue cheese, and other high-calorie fare. This version keeps the calories under control and adds a twist by packing everything in jars, so you can make portable portions ahead of time. A rule of thumb when packing salads in jars is to place the dressing on the bottom, followed by sturdy items such as tomatoes and avocado. To prevent wilting, delicate foods such as greens should stay on top.
1/4 cup (60 mL) extra-virgin olive oil or camelina oil
1/4 cup (60 mL) fresh basil, finely chopped
2 Tbsp (30 mL) red wine vinegar
1 garlic clove, minced
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) black pepper
1 1/2 cups (350 mL) cherry tomatoes, halved
1 avocado, diced
1 1/2 cups (350 mL) cooked organic corn kernels
1/2 small red onion, diced
1 cup (250 mL) bocconcini (small mozzarella balls), halved
4 hard-boiled eggs, quartered lengthwise
3 cups (750 mL) spinach
1/4 cup (60 mL) shelled unsalted sunflower seeds
Whisk together oil, basil, vinegar, garlic, salt, and pepper. Divide dressing among 4 wide-mouth glass jars. Stuff cherry tomatoes, avocado, corn, onion, bocconcini, eggs, spinach, and sunflower seeds into jar in this order. Seal with lid and refrigerate until ready to serve.
To serve, turn jar upside down for a few moments to distribute dressing and serve straight from jar or pour salad onto plate.
Serves 4.
Each serving contains: 431 calories; 15 g protein; 33 g total fat (6 g sat. fat, 0 g trans fat); 25 g total carbohydrates (3 g sugars, 7 g fibre); 324 mg sodium
source: "Raise the Salad Bar", alive #381, July 2014
Cobb Salad in a Jar
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Cardamom and Ginger Scented Farro Breakfast Porridge
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Chocolate and Orange Chickpea Pudding
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Sorghum Tabbouleh with Kale and Navy Beans
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.
Chickpea Salad with Nigella Roasted Sweet Potato and Grated Carrots
This versatile salad featuring chickpeas in a bright, fragrant dressing, holds well in the fridge. Make it in advance or keep it for leftovers. Nigella seeds, also known as kalonji, lend a sweet, nutty flavour with an ever-so-slightly bitter edge that pairs perfectly with sweet potato’s sweetness. Chickpeas please! Chickpeas are a great source of dietary fibre; just 1 cup (250 mL) contains 42 percent of the recommended daily allowance. They’re also a very good source of manganese, which is important for calcium absorption and blood sugar regulation.