Paleo Salads In A Jar

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salads_in_a_jar_recipes

I absolutely love salads and I would say that unless I am having some leftovers for lunch, a good old bowl of crunchy vegetables with some tasty meat or fish and a yummy paleo salad dressing is my usual go to option. In today’s post I want to share some of my favourite healthy salad recipes that you can pack layered in a mason jar to take to the office or on a trip.

First of all, I find that salads in a jar are a pretty cool way to avoid using plastic and to recycle all those left over glass jars you have lying around the kitchen. I soak my jars in really hot water and peel off the labels before storing them in the cupboard. I then use them to store leftovers, sauces, coconut milk, salad dressings and packed lunches.

When it comes to salad combinations, the sky is the limit. My preferred ratio is one third protein and two thirds vegetables with a jar or a container of a zesty salad dressing.  Some days I might only use vegetables with some nuts and a fatty salad dressing. I often make a big batch of salad dressing so I can keep it in the fridge at work for lunches or at home for quick dinners.

Layering suggestions – I’ve experimented with salad leaves on top and bottom of the jar and I find that they are best when kept on top as well as any other ingredients you don’t want to squash too much or that might give out too much juice (unless that’s what you’re after). The size of the jar is up to you but mine holds about 500-600 grams of food.

I hope you like these and please share your own favourite combinations in the comments! Here we go.

Sardines & celeriac salad with avocado & sun-dried tomato dressing

sardiens_celeriac_wl

Ingredients

100g sardines in olive oil or spring water (avoid those un canola or sunflower oil)
2-3 tbsp chopped green onion
1/2 medium yellow capsicum, diced
1/3 celeriac root, peeled and grated (you can use grated carrot, kohlrabi or shredded cabbage instead)
1-2 tbsp lemon juice
1/2 cup rocket salad
For the dressing
1/4 avocado
3-4 semi-dried tomatoes, chopped
6 tbsp extra-virgin olive oil
2 tbsp apple cider vinegar or white wine vinegar
1 tbsp lemon juice
Generous pinch of sea salt
1/4 tsp hot English mustard (Dijon can be used as well but won’t have the kick)

Drizzle grated celeriac with lemon juice to prevent discolouration. Pack salad ingredients in a mason jar. To make the dressing, place all ingredients in a food processor and puree into course mixture. You can mash it by hand as well. Store in an air-tight container in the fridge if making the night before.

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Grilled Moroccan chicken & avocado salad with lime & chilli dressing

salad-in-jars-chicken_wlogo

Ingredients

1 small brown onion, sliced
1/2 tsp coconut oil or ghee
Pinch of sea salt
1 chicken breast, sliced into 4-5 thinner strips
2/3 tsp mild paprika
1/4 tsp turmeric powder
2/3 tsp cumin powder
1/2 tsp garlic powder
2/3 tsp sea salt + black pepper
1 tsp coconut oil
2 cups baby spinach or other leafy greens
5 cherry tomatoes, sliced or whole
1/2 cup diced cucumber
1/2 avocado, diced
Drizzle of lime juice
For the dressing
1/2 tsp honey (raw if available) or maple syrup
Zest of 1/2 medium lime
Juice of 1/2 medium lime
2-3 tbsp extra-virgin olive oil
4-5 thin slices of long red chilli
Pinch of sea salt

Pan fry onion in a little ghee or coconut and a pinch of sea salt for 5-6 minutes, until soft and golden. Remove and set aside to cool. Rub chicken strips with spices, salt and pepper and pan fry in coconut oil for 3-4 minutes on each side. Rest to cool before packing. Premix the dressing and pack the jar with the salad ingredients.

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Mexican prawn & tomato salsa salad 

mexican_prawn_salad_wl

 Ingredients

1 tsp coconut oil
5-6 raw king prawns (peeled and deveined, pre-cooked or frozen prawns can also be used)
2 garlic cloves, finely diced
1/2 tsp red chilli flakes or powder
1/2 tsp sweet paprika
1/2 tsp cumin powder
1/2 tsp sea salt
For the tomato salsa
1/2 cup diced tomatoes (about 2 small tomatoes)
2 tbsp chopped fresh coriander (cilantro)
1/4 red onion, finely diced
Juice of 1/2 lime juice
2 tbsp extra-virgin olive oil
1/2 tsp sea salt + pinch of coriander seed powder (optional)
1 tightly packed up of chopped cos lettuce or iceberg lettuce
1/2 avocado, diced
1/4 lime & extra coriander to garnish
Optional additions: jalapenos, extra coriander, bacon, grated cheese if including dairy

Heat coconut oil in a large frying pan. Toss peeled prawns with garlic, spices and sea salt. Pan fry for 3-4 minutes, stirring a couple of times to ensure even cooking. Set aside to cool before packing the salad. If cooking pre-cooked prawns, just warm them up with garlic and spices for 2 minutes. Combine salsa ingredients and place on the bottom of the jar, followed by prawns, lettuce and avocado (the order in my pic is different but I found it would have been better to keep the juicy salsa on the bottom). Place lime and extra coriander on top.

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Roast or grilled vegetable salad with toasted almonds and balsamic dressing

paleo_roast_vegetable_salad

Ingredients

2 tsp coconut oil or ghee
1 brown onion, sliced thick
1/4 cauliflower head, broken into florets
1 cup diced sweet potato or pumpkin
2 garlic cloves, diced
2/3 tsp sea salt
2/3 tsp dried herbs of choice (thyme, rosemary, oregano or sage is nice)
1 cup baby spinach or other green leafy salad
1 roasted red pepper, sliced (I used a pre-bought roasted peppers in a jar)
2 tbsp almond flakes
1 tbsp balsamic vinegar
2 tbsp extra-virgin olive oil

You can either roast or grill the vegetables for this salad. To roast, place cauliflower, sweet potato (or pumpkin) and onion with whole garlic cloves in a roasting try with some melted coconut oil or dollops of ghee. Sprinkle with sea salt and dried herbs and roast for 25 minutes at 200 °C/390 °F.

To grill (which is what I did), heat coconut oil or ghee in a large frying pan to medium-high. Add onion, cauliflower and sweet potato and pan fry for about 12-15 minutes, stirring occasionally. I cover the pan with a lid for half of the time to speed up the cooking. Towards the end, add diced garlic, dried herbs and sea salt and cook for about 2 minutes. 

In a separate pan or saucepan, cook almond flakes on medium heat until golden brown. Make sure to stir very frequently to prevent burning. Add almonds to the grilled vegetables. Slice red peppers and pack in a jar together with some green leafy salad. Pack balsamic and olive oil in a separate container.

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Wild salmon salad  with creamy dressing 

salmon_salad_with_creamy_dressing_recipe

Ingredients

150g canned wild salmon (you can use fresh cooked salmon or leftovers)
1-2 cup green leafy salad
1/2 carrot, diced
1/2 small red pepper (capsicum), diced
1/2 small cucumber, sliced
1/2 cup diced celery
2 tbsp chopped green onion
1/2 avocado, sliced
Thick slice of lemon
For the dressing
1 tbsp whole egg mayonnaise
1 1/2 tbsp extra-virgin olive oil
1/2 tsp sea salt
1 tbsp lemon juice

This one is pretty straight forward. Mix the dressing and pack all ingredients in a mason jar. Done!

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 Eat Drink Paleo Cookbook is now in its second edition. It’s a great addition to any kitchen, filled with over 110 exclusive recipes, cooking tips and my easy guide to paleo. 

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10 Comments

  1. Aimee H.
    Posted July 16, 2014 at 2:27 am | Permalink

    Do you eat the salad right out of the jars?

    • imacri
      Posted July 24, 2014 at 2:00 am | Permalink

      You can but I like to transfer to a bowl. Depends where you plan to eat them.

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  • Apple, Pecan & Bacon Butternut Squash Hash(Gaps/Paleo/Vegan options) - Enjoy this tasty hash full of fall flavors! I think I might want to add some eggs to this dish. #food #paleo #GAPS #grainfree #glutenfree #vegan #breakfast #brunch #hash #butternutsquash #apple #pecan #bacon

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  • Marie Rose dressing is a British condiment – mayo and ketchup mixed together To make it paleo friendly I suggest to make your own mayo using olive oil or find a commercial one using olive or worst case sunflower oil, basically avoid canola or soybean as much as possible. This recipe however, calls for yogurt instead. Just use normal full fat variety and instead of ketchup use some tomato paste.

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  • You don’t really need to dust the meat with flour as you can thicken the sauce with a little tapioca flour or through evaporation method (aka cook with no lid on for the last hour). Peeled white potatoes are fine in small amounts but feel free to replace with sweet potato, swedes, parsnips or throw in zucchini and cauliflower in the last hour.

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  • Use ghee instead of butter if avoiding all dairy (although butter is pretty much fat with hardly any lactose left). Higher-welfare just means free range.

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