Wellness Weekly

By Sandy Considine

Mason jars have been around for more than 150 years, over time Mason improved the seal of the jar with the rubber ring. However, in 1879 the patent for the Madon jar expired, allowing companies to create their own versions of the jar. Ball and Kerr rose to the challenge and became household names. Kerr was responsible for adding wide mouth openings and the now-standard two-piece dome lid. All I can say is that I love Mason jars to no end. I use them for everything and have all sizes. Now that brings us to this week’s article about Mason jar meals.

Nothing like coming home to a meal already prepared in the refrigerator or a premade lunch or even a picnic. I adore Mason jar meals, when I make them, I have about 6 different meals at a time prepared. It is practical to make a variety since you have most of the ingredients already out. Use them up so they don’t go to waste. These are quick to prepare and oh so healthy.

I highly recommend having a salad spinner for your greens. An immersion blender for the dressings. And get yourself some white plastic lids. Then you don’t have to mess with the 2-piece lid.

Number one tip: Pack the food tight, the less air in the jar the fresher the food stays. #2, if the recipe calls for dressing on the bottom of the jar and you want the meal to last at least a week. Prepare the dressing when ready to use the jar meal. #3, If the salad has dressing on the bottom, sit it out at room temperature for about 5 minutes for the oils to soften for easy pouring/mixing. #4, don’t be afraid to use precut veggies, they are convenient. #5, if the recipe calls for heating the meal in the jar, only put it in the microwave for 2 minutes. Stir at the one-minute mark. #6, if the recipe calls for roasted veggies, preheat the oven to 450. Place veggies on a lightly greased baking sheet and lightly drizzle olive oil over the veggies, add herbs. Roast until soft and golden.

Don’t over oil.

Be creative with your jar meals, there is no wrong way. Just follow the “Putting It Together”.
Enjoy

Sweet Potato and Chick Pea Salad
Ingredients:
2-3 tbsp (Curry) Tahini Vinaigrette 1/2 cup chickpeas
1/2 cup cherry tomatoes, halved 2 tbsp red onion, diced
1 cup sweet potato, roasted and cubed 1 tbsp cilantro
2 cups kale
Directions:
To assemble the salad, start with a nice layer of the vinaigrette in the jar. Next, add a generous layer of chickpeas. On top of the chickpeas add the tomatoes, diced red onions, and the oh-so-important roasted sweet potato. Sprinkle in the cilantro and top the whole salad off with a generous portion of hearty kale.
When you are ready to eat, pour the contents of the jar into a bowl and enjoy.

Dressing for the Sweet Potato
& Chickpea Salad
“Curry Tahini Vinaigrette Dressing”
3 Tbsp olive oil
1 Tbsp white wine vinegar
1 Tbsp tahini
1 tsp lemon juice
Pinch of salt
Pepper to taste
½ to 1 tsp curry powder, optional
Combine and shake

Taco Salad

Ingredients:
2-3 tbsp (Spicy Cilantro) Lime Vinaigrette. 1/2 cup black beans.
10-15 cherry or grape tomatoes, halved 1/2 cup corn kernels
1/2 avocado, diced
2 cups mixed greens
Shredded Mexican cheese, to taste
Green onions, chopped, to taste
Topping jar:
Handful of tortilla chips, crushed

Directions:
To assemble the salad, start with the desired amount of dressing, followed by the beans, then the tomatoes and corn. If you plan on eating the salad within the next few hours, place the avocado on top of the corn. If this salad is for taco Tuesday and it’s Sunday, leave the avocado out until you’re ready to eat. On top of the avocado or corn fill the jar with 2 cups of mixed greens. Top with the desired amount of cheese and green onions.
Dressing for the Taco Salad

“Spicy Cilantro Lime Vinaigrette”
3 tbsp olive oil
2 tbsp lime juice
Pinch of salt
1 tsp jalapeno diced
1 tbsp cilantro chopped, Combine and shake
Antipasto Salad with Mixed Greens

Ingredients:
1-2 tbsp Red Wine Vinaigrette ( 1/4 cup marinated artichokes, chopped 1⁄2 cup mozzarella ciliegine, halved 1/4 cup roasted red peppers, diced
3 large green olives, chopped
1/4 cup Genoa salami, small slices or cubed
2 cups mixed greens

Directions:
Start assembly by putting the vinaigrette into the jar. Add in the artichokes, and then the mozzarella. The red peppers come next, followed by the chopped olives. Place the salami in the jar, and then finish with the greens.
When you are ready to eat, pour the contents of the jar into a bowl and enjoy.

Dressing for the Antipasto Salad
“Red Wine Vinaigrette”
3 tbsp olive oil
2 tbsp red wine vinegar
Pinch of salt
Pepper to taste
½ tbsp minced shallots
Combine and shake

“Peach, Blueberry and Feta Salad”

Ingredients
½ peach
½ cup blueberries
2 tbsp Feta
2 tbsp red onion
2 cups mixed greens
½ c candied pecans (optional)

Dressing for Peach, Blueberry
and Feta Salad “White Balsamic”
3 tbsp olive oil
1 tbsp white balsamic vinegar
½ tsp honey
Pinch of salt pepper to taste

MY Big Fat Greek Salad

Ingredients
½ zucchini chopped
½ cup chickpeas
½ cup cooked orzo
2 tbsp olives black
3 tbsp red onions
1/3 c cherry tomatoes
2-3 tbsp feta cheese
1 cup spinach
Pine nuts to taste, optional

Dressing for My Big Fat Greek Salad
“Lemon Vinaigrette”
3 tbsp olive oil
2 tbsp lemon juice
Pinch of salt
Pepper to taste
Combine and shake

Please feel free to email on what you what to know about for a future article at
sandra.considine@yahoo.com