Mason Jar Salads & Homemade Dressings

I'll let you in on a little secret... these salad's are a meal prep MUST for 3 reasons:

1. Eating a salad a day ensures you're getting your greens in 

2. They stay fresh all week (i've kept mine up to 9 days!)

3. There's a million different ways you can make them so you never get bored!

Making a mason jar salad is SIMPLE - layer from bottom to top (obviously...)

• dressing (2 tablespoons)
• non-absorbance veggies like peppers, carrots, broccoli, cabbage, etc.
• veggies that tend to absorb liquid (cucumbers, tomatoes)
• Starch (if using) - I like to use quinoa or lentils, especially in my vegan salads
• Seeds, nuts - my favorites are sliced almonds, pumpkin seeds, or sunflower seeds
• Cheese (if using)
• GREENS - spinach, kale, spring mix, etc.

No matter what ingredients you're using, follow these steps and you'll be fine every time!

Now, salad dressings... 99% of the dressings you get in store are practically ruining every effort of you trying to eat clean. I like to make a batch of a few different dressings all at once, put them in mason jars and then take them out when i'm ready to prep my salads.

My favorite dressing is a Strawberry Vinaigrette recipe that i've been so long now I don't remember where the original ever came from...

Strawberry Vinaigrette Dressing

You Will Need:

• 2 tablespoons strawberry preserves 
• 2 tablespoons lime juice 
• 2 tablespoons olive oil 
• 1 tablespoon white wine vinegar 
• 1 tsp. mustard 
• dash of pink Himalayan salt & pepper

Blend together and keep in a glass, air tight container.

Carrot Ginger Sesame Dressing

You Will Need:

• 1 cup shredded peeled carrot
• ½ cup sesame oil
• 3 tablespoons white vinegar
• 2 tablespoons dark pure maple syrup or agave nectar
• 2 teaspoons miso paste (found in refridgerated section of health food store!)
• 1 ½ teaspoons grated fresh ginger root
• ¼ teaspoon salt
• ¼ teaspoon white pepper

Blend together and keep in a glass, air tight container

Strawberry Balsamic Vinaigrette: makes about 1/2 cup dressing

• 1/2 cup diced strawberries (fresh)
• 1 tablespoon olive oil
• 2 tablespoons balsamic vinegar
• Salt to taste (I love pink Himalayan salt)
• honey (optional, only use if your strawberries aren't sweet)

1. Combine all ingredients in a food processor or blender and blend until smooth.
2. Keep leftovers in an air tight glass jar in the refrigerator.  

Whole 30 approved SWEET dressing:

• 1 teaspoon garlic powder
• 1 teaspoon onion powder 
• 1 teaspoon parsley flakes 
• 1/2 teaspoon oregano flakes 
• 1/2 teaspoon basil flakes 
• 1/2 teaspoon sea salt 
• 1/2 teaspoon pepper 
• 1/2 cup organic olive oil
• 1/4 cup organic grape juice (make sure to check the ingredients for added sugars)
• 1/2 cup organic balsamic vinegar 
• 2 ounces pureed beets (baby food)

1. Add all ingredients to a food processor or blender and blend until smooth.

**NOTE: I used an organic baby food blend with beets, zucchini, and strawberries

If you have a favorite dressing recipe you use, i'd love to try it! Just post it in the comments below. 

As always, thanks for stopping by -

With Love, 

Brianna

9 Tips To Make Meal Prepping As Easy As Takeout

Meal Prepping doesn't have to be a dreaded task. Nor does it have to take up an entire day of your 2 day weekend. There's so many ways to go about it, sometimes I know it's hard to figure out where to START. Make a meal plan.. how? Grocery list? UMMM, wait... what is technically healthy?

Ya. I've been there, done that. 

If you're trying to make meal prepping a habit for 2016, try out some of these tips as guide for easier and faster prepping:

1. MAKE A PLAN

This can be as complex or as simple as you would like. For minimal time in the kitchen, stick with 2 meals to alternate for breakfast, 2 meals to alternate for lunch, 2 meals to alternate for dinner, and then 4 snacks (am & pm) to alternate every other day.

Choose recipes that can be made in bulk like casseroles and crock pot recipes (my favorite by far!).

Decide what you will eat for each meal (or at least the meals you will be away from home) for those will be the most important to prep in advance. This will get easier with practice just like anything else. 

If you're following the 21 day fix, here's an example of a meal plan I have done. 

HINT: Save your plan for a future week. Once you have a few plans, you can rotate them to save you the time of finding new recipes and making new plans. 

2. STICK TO YOUR GROCERY LIST

It's so easy to go into the grocery store (especially when your belly is talking to you) and pick up randoms here and there that DON'T belong in your cart. If it's not in the house, you don't have to find the willpower to avoid it. By doing this, you'll be surprised how much more affordable clean eating can be!

3. KEEP SNACKS SIMPLE 

When you are cooking everything at once, it's important to keep things simple. Especially for those of you just getting started. To save time put together snacks that are quick and easy to put together. 

Some of my go to's are boiled eggs, sliced apples with cinnamon, homemade trail mix, cottage cheese with frozen berries, and hummus with veggies.

From left to right: homemade pumpkin hummus with raw veggies, kale chips, sliced apples with cinnamon, carrot cake protein bars, homemade trail mix

 5. COOK AS MANY FOODS AS POSSIBLE AT ONCE
This isn't always possible, but when it is, take advantage of it! You can roast vegetables, sweet potatoes, and even chicken breasts all at once by setting different timers.
I typically make my chicken on the grill because it has a better flavor, but if you choose to roasted all of your vegetables and sweet potatoes together then set your oven to 390 degrees F and cook for about 25 minutes. The vegetables should be done by this, but check the potatoes to see if they are soft enough.

6. GET ON THE MASON JAR BANDWAGON
You can call me the mason jar QUEEN. I use these babies for everything. LITERALLY.

Salads? Check. Soup? Check. Oatmeal? Check. Yogurt Parfaits? Check. Freshly washed and cut fruits/veggies? Check.

7. INVEST IN FOOD STORAGE CONTAINERS

Tupperware should be step one of this post. You will need various sizes for different meals. If you're doing a protein with veggies get the 2 compartment containers. Make sure they are BPA free and won't melt in the microwave or dishwasher

8. DON'T FORGET ABOUT SHAKEOLOGY 

Low in calories, low in carbs, high in protein, fiber, and nutrition- this can be a go to snack or meal when you're on the go. I prefer mine blended, but they taste just as delicious shaken in a blender bottle.

9. KEEP YOUR EYES ON THE PRIZE. 

All of this preparation is for a purpose outside of proving to yourself you can do it. When clean eating is as simple as going through that drive thru (only QUICKER and CHEAPER), you will reach your health and fitness goals quicker and break bad habits along the way. 

Mason Jar Salads

My love for mason jars just continues to expand! Mason jar salads have become an every week MUST during my Sunday meal preps. They are such a convenient way to make sure you're eating a healthy lunch and getting in those dreaded greens! I have two recipes I flip flop between during the week, but this one is the simplest and can be tweaked according to your nutrition needs and meal plan.

 

First, add your dressing. This balsamic vinegar is my absolute favorite dressing ever created! Literally. ZERO calories, tastes amazing, and you don't need a ton of it so this big bottle will last you a while. I absolutely recommend it for anyone looking to get away from those creamy, fat filled dressings! You can order it online at Emerald Coast Olive Oil.

 

Next, add in your veggies! Typically I add cucumber, peppers, tomatoes, and carrots. By putting these in right on top of the balsamic, it allows the raw veggies to absorb the flavoring & they taste AMAZING by the time you go to eat your salad!

 

This step is optional, but if you choose to add nuts, dried fruits, or fresh fruits; this is when you would do so! I like to crush some cashews almond for crunch, or even raw sunflower seeds. Sometimes i'll add unsweetened cranberries, unsweetened coconut, or fresh fruit!

 

Now, add that CHEESE! I have a serious love for feta. It's one of those foods I try to not eat so much of, but somehow I only succeed like half of the time... At least I used my blue container from the 21 day fix program to make sure I didn't go over board!

 

Last, add your greens! I like to do a spinach/kale mixture, but you can use anything!

 

THAT'S IT! Crazy easy right?!

 

The best part? These salads will hold up to 5 days in the fridge so you can make an entire week of lunches in about 30 minutes!

 

I'd love to hear any other concoctions you have tried & loved so please share!

 

XOXO

Brianna