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6 Pretty, Healthy Mason Jar Salad Recipes

Use mason jars to layer these salad recipes from YumUniverse's Heather Crosby for a fast lunch of fresh and healthy ingredients.

Heather Crosby

Hearty Chickpea, Kale & Artichoke Heart Salad

Layer 1:
Dressing
1 tbsp coconut aminos*
1 tbsp juice from marinated artichoke hearts
Pinch fine-ground sea salt

Salad Fixins
Layer 2: 3–4 marinated artichoke hearts (from a jar), quartered
Layer 3: 1–2 mushrooms like baby bellas or white, sliced
Layer 4: 2 tbsp red bell pepper, diced
Layer 5: 1/4 cup broccoli florets
Layer 6: 1/4 cup cooked chickpeas
Layer 7: 1 cup raw kale, chopped

*Coconut aminos are a gluten-free, soy-free soy sauce alternative. Feel free to use tamari, nama shoyu or soy sauce if you don’t have any sensitivities.

Steps:
1. In a small bowl, place chopped kale and add a pinch of salt. Squeeze the leaves over and over until kale starts to wilt—about 2 minutes. This process removes bitterness from the leaves and softens them, too.
2. Beginning with layer 1 as the bottom, fill jar in layers upward from there.

Heather Crosby

Crunchy Asian Cabbage Salad with Miso Almond Butter Dressing

Layer 1:
Dressing
1 tbsp coconut aminos*
1 tsp fresh lime juice
1 tsp unsalted almond butter
1/4 tsp sriracha or any hot sauce (go for 1 or 2 tsp if you like heat)
tsp maple syrup
1 tsp toasted sesame oil
2 tsp mellow miso (like brown rice or chickpea miso)

Salad Fixins
Layer 2: 1/2–3/4 cup purple cabbage, shredded or chopped
Layer 3: 1–2 tbsp sliced green onion
Layer 4: 1/3 cup sliced radish
Layer 5: 1–2 tsp toasted sesame seeds
Layer 6: 1/4 cup sugar snap peas, strings removed and sliced
Layer 7: 2–3 tbsp fresh cilantro leaves

*Coconut aminos are a gluten-free, soy-free soy sauce alternative. Feel free to use tamari, nama shoyu or soy sauce if you don’t have any sensitivities.

Steps:
1. Whisk together dressing ingredients.
2. Toss your radish in a little lime juice to prevent oxidation.
3. Beginning with layer 1 as the bottom, fill jar in layers upward from there.

Heather Crosby

Black Bean & Greens with Creamy Chipotle Cashew Dressing

Layer 1:
Dressing
1/4–1/3 cup water
3 tbsp raw cashews
1 tsp nutritional yeast*
1/4–1/2 tsp dry chipotle powder (add more to taste)
2 tsp fresh lime juice
1 clove fresh garlic
1/4 tsp fine-ground sea salt (add more to taste)

Salad Fixins
Layer 2: 1/4 cup cooked black beans
Layer 3: 1–2 tbsp diced or sliced red onion
Layer 4: 1–2 tbsp diced or sliced red, orange, or yellow bell pepper
Layer 5: 3–4 cherry tomatoes, sliced if you like
Layer 6: 1/2–3/4 cup mixed salad greens (more sweet and neutral) or arugula (nice and peppery)
Layer 7: 2–3 tbsp fresh cilantro leaves
Layer 8: 1/4–1/2 avocado, sliced or diced
Layer 9: 1–2 tbsp pumpkin seeds (pepitas), toasted

*Nutritional yeast is loaded with B vitamins and adds a cheesy deliciousness to this dressing, but it doesn’t make or break the recipe. If you can’t find it, simply leave it out.

Steps:
1. Soften cashews by soaking them in a bowl of water for 1 hour. Drain cashews, rinse well and then blend together dressing ingredients. You may have some leftover dressing for one more salad—bonus!.
2. Toss your avocado in a little lime juice to prevent oxidation.
3. Beginning with layer 1 as the bottom, fill jar in layers upward from there.

Heather Crosby

Granny Smith, Beet & Arugula Salad

Layer 1:
Garlic Lime Dressing
1 small clove garlic, minced
1 tbsp red wine vinegar
1–2 tbsp extra virgin olive oil
1 tsp raw, unpasteurized honey
1 tsp fresh lime juice
Pinch fine-ground sea salt
Pinch fresh-ground black pepper

Salad Fixins
Layer 2: 1/4 cup red beets, small dice
Layer 3: 1/4 cup Chioggia beets, small dice
Layer 4: 1/4 cup golden beets, small dice
Layer 5: 1/2 cup baby arugula
Layer 6: 1/4 cup Granny Smith apple, sliced or diced

Steps:
1. Whisk together dressing ingredients.
2. Toss your apples in lime juice to prevent oxidation.
3. Beginning with layer 1 as the bottom, fill jar in layers upward from there.

Heather Crosby

Harvest Sweet Potato, Kale & Quinoa Salad

Layer 1:
Dressing
2 tbsp balsamic vinegar
1 tsp extra virgin olive oil
1 tsp fresh lemon juice
Pinch fine-ground sea salt

Salad Fixins
Layer 2: 1/4 cup cooked quinoa (any color you like)
Layer 3: 1–2 tbsp diced or sliced red onion
Layer 4: 1/3 cup sweet potato, diced and steamed or roasted
Layer 5: 1 cup raw kale (or collard greens), chopped and massaged to 1/2 cup
Layer 6: 2–3 tbsp toasted or candied pecans, chopped

Steps:
1. Whisk together dressing ingredients.
2. Beginning with layer 1 as the bottom, fill jar in layers upward from there.

Heather Crosby

Fresh Strawberry & Sweet Pea Sprouts Salad

Layer 1:
Dressing
2 tsp extra virgin olive oil
1/2 tsp raw, unpasteurized honey
2 tsp red wine vinegar
1 tsp fresh lemon or orange juice
Pinch fine-ground sea salt

Salad Fixins
Layer 2: 3 strawberries, tops removed and diced
Layer 3: 1/4 cup cucumber, sliced or diced
Layer 4: 1/4 cup sweet pea sprouts
Layer 5: 1–2 tbsp green or red onion, sliced
Layer 6: 1 cup packed, mixed field greens
Layer 7: 4–5 fresh mint leaves, chopped
Layer 8: 1 tbsp hemp seeds or sesame seeds

Steps:
1. Whisk or blend together dressing ingredients.
2. Beginning with layer 1 as the bottom, fill jar in layers upward from there.

Heather Crosby

Add more layers…

…to your entire healthy eating routine! Find clever and healthy ideas like these mason jar salads, and more than 150 plant-based, gluten-free recipes in the new book YumUniverse by Heather Crosby. Take a look here.

Originally Published in Reader's Digest