Salad in a Jar with Classic Vinaigrette image

Protein, vitamins A, C, E, and K, B vitamins, folate, calcium, and iron promote your baby’s overall growth and development, as well as provide nutrients for you, plus fiber.

MAKES 1 SALAD

THIS salad wins the award for one of the most nutrient-dense recipes in this book! Jarred salads are a healthy craze—you’ll love them when you’re on the go. Having a supply of homemade salad dressings (see here) on hand is ideal, but in a pinch, store-bought dressings are great. Feel totally free to add what you like and take out what you don’t. Vegans and those who are lactose intolerant can skip the cheese or add a nondairy cheese. See “Shelf Life for Common Salad Ingredients,” here, to help you determine how to combine ingredients according to their shelf life for ultimate freshness. You will need a 1-quart (32-ounce) mason jar, or any jar of similar size.

3 tablespoons Classic Vinaigrette (here), or your favorite dressing

⅓ cup cooked or canned kidney beans, chickpeas, or your favorite beans or lentils

½ cup diced tomatoes or cherry tomatoes

⅓ cup diced cucumber

¼ cup crumbled pasteurized feta or your favorite cheese

½ cup cooked quinoa, or your favorite grain

2 tablespoons seeds, such as pumpkin or sunflower

2 tablespoons nuts, such as walnuts or pecans

About 2 to 3 cups baby spinach, to fill the jar

Fresh herbs (optional)

• Place the dressing at the bottom of the mason jar. Layer with the beans, tomatoes, cucumber, feta, quinoa, seeds, and nuts. Finish with the spinach on top and fresh herbs, if using. Place a lid on the mason jar and refrigerate until ready to dump into a large bowl and enjoy.

Meal ideas

• Whole wheat bread or roll

• Reduced-fat milk or yogurt

Meal ideas and tips for diabetes

• Skip or swap out the beans for a protein, such as cooked chicken or eggs.

• Reduced-fat milk or unsweetened reduced-fat yogurt, 1 CARB

1 jarred salad with 3 tablespoons classic vinaigrette: Calories: 747 cals; Protein: 24 g; Carbohydrates: 43 g; Fat: 55 g; Fiber: 11 g; Sodium: 657 mg; Vitamin A: 7,375 IU; Vitamin C: 31 mg; Vitamin E: 6 mg; Vitamin K: 371 mcg; B6: 0.5 mg; B12: 0.6 mcg; Riboflavin: 0.5 mg; Thiamine: 0.3 mg; Folate: 243 mcg; Copper: 0.8 mg; Calcium: 327 mg; Iron: 7 mg; Magnesium: 229 mg; Manganese: 2 mg; Phosphorus: 644 mg; Selenium: 12 mcg; Zinc: 5 mg; 2½ CARBS

KITCHEN WISDOM: SHELF LIFE FOR COMMON SALAD INGREDIENTS

HAVING a salad every day as part of your meal plan is an excellent idea. Prepping the ingredients for the week makes assembling a delicious salad a cinch. Here are some tips for the shelf-life of salad ingredients. Please check out our recipes for Awesome Homemade Salad Dressings here to here, and our Salad in a Jar with Classic Vinaigrette here.

Add on the same day

Peeled hard-boiled eggs (unpeeled last longer)

Avocado

Nuts and seeds

Prep 2 days in advance

Cooked vegetables: asparagus, broccoli, cauliflower, green beans, zucchini, peas, corn, edamame

Fresh vegetables: mushrooms, carrots, broccoli, cauliflower, tomatoes

Fresh greens (unless prewashed)

Onions, scallions, fresh herbs

Fresh fruit (unless they brown, such as freshly cut apples and pears)

Prep 5 days in advance

Cheese: feta, mozzarella, Cheddar, goat, Swiss, Parmesan

Cooked beans

Unpeeled hard-boiled eggs

Whole grains, pasta, and rice

Salad dressings