Mason Jar Salad with Balsamic Vinaigrette

There is nothing like the taste of fresh crisp lettuce with summer vegetables tossed in my homemade balsamic vinaigrette. I’ll admit it, I am an absolute salad lover. While we all need to get a nice variety of vegetables into our diet, it’s important that we consume vegetables in both the raw and cooked forms. When vegetables are consumed raw, Mother Nature’s digestive enzymes are retained, which give our pancreas a break from having to make its own. This is one of the major reasons eating salads makes us feel light and refreshed. Cooking certain vegetables, on the other hand, (such as carrots, tomatoes, bell peppers, asparagus, and cabbage) increases certain antioxidants such as lycopene, which helps lower inflammation in the body by fighting free radicals. In addition, cooking vegetables pre-digests the fiber for our gut, allowing us to consume more vegetables without getting too full.

While salads are a great meal option, many patients are not willing to make them if they need a quick grab and go lunch or dinner. This is why my mason jar salad (which is made the night before) is a great choice for busy patients who still want to maintain a healthy diet!

Ingredients:

Mason Jar Salad (serves 1)

• 1/2 cup cooked quinoa

• 1/4 cup steamed broccoli

• 1/4 cup fresh mango, cubed

• 1/4 cup of freshly sliced cherry tomatoes

• 1/4 cup walnuts (raw or dry roasted)

• 2 cups baby spinach

• Homemade balsamic vinaigrette (see ingredients below)

Balsamic Vinaigrette (makes 6 servings, 2 tbsp each)

• 3 tbsp balsamic vinegar

• 5 tbsp water

• 4 tbsp olive oil

• 1/2 tsp minced garlic

• 2 dashes sea salt & pepper

Instructions

1) Add all ingredients (except balsamic vinaigrette) to large mason jar, layering in same order as listed above.

2) Put balsamic vinaigrette ingredients into a bottle with a tight-fitting lid and shake vigorously until well combined.

3) When ready to eat, pour salad into large bowl and toss with homemade dressing. Enjoy!