Greek Country Salad in a Jar

Here’s a salad-to-go that not only tastes fantastic but ticks every nutrient box. It’s a fun, little twist on a lunch box salad because you can pack the dressing and salad together with no worries about leaking or wilted greens. Pack it for work, school, or picnics. The process is simple. In a small jar with a lid, mix together a quick lemon dressing by adding the juice of 1/2 a lemon, 2-3 tablespoons of olive oil, and a 1/2 teaspoon of Dijon mustard. Shake until blended.




Using another larger jar (I used a 2 cup Mason jar), with a tight fitting lid, start layering the salad ingredients. First, put 1-2 tablespoons of the dressing on the bottom of the jar.  Next, add white beans, chopped red onion, sliced cucumber, grape tomatoes (cut in half), chopped spinach or arugula, chopped walnuts, fresh basil or parsley, sliced Kalamata olives and feta cheese. Continue in that order for another layer. Put the lid on the jar and it’s ready for your lunch bag. When you are ready to eat the salad, shake the jar to distribute the dressing.




Nutrition Note:  This salad is full of powerful nutrients.  Walnuts are the only nut with a significant amount of omega-3 alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid.  Beans add protein, fiber and help stabilize blood sugar, red onions bring quercetin, a cell protective antioxidant, spinach adds vitamin K, folate and iron (the vitamin C in the lemon juice and tomatoes will help you absorb more iron) and the olive oil helps your body absorb fat soluble vitamins and many healthful plant compounds.  Every cell in your body says thank you!


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