How to Make a Salad Jar
How to Make a Salad Jar Having lunch prepared every day shouldn't take much time. Our meal plan recipes can be made in advance, kept in the fridge, and grabbed throughout the week when you're rushing out the door. Plus, when you make meals in advance using our plans, you won't have to worry about wasting ingredients or eating unhealthy food as a last resort! Try making one of our delicious salads in a reusable mason jar! A Meal Mentor member posted this lovely picture on Facebook and I thought I'd share the idea.
To make your salad in a jar you'll need: 1. One jar with a canning type lid that will close securely 2. Chopped salad ingredients 3. Dressing Here's how you'll assemble it: Start with the dressing in the bottom of the jar. If there isn't a dressing, but there's a bean (like teriyaki chickpeas) you'll put them in first. This will keep all of your ingredients from getting wet and soggy. Next, add your heavier chopped vegetables, like tomatoes or cucumbers. Top it off with your chopped greens, lettuce, spinach, salad mix, etc.
Salad eBook
1
Salad Recipes BBQ Chickpea Salad | serves 1 (GF)(LF)(SF) ¾ cup chickpeas (canned or cooked) 4 cups spring greens (or lettuce) 6 tbsp barbecue sauce 1 tomato, diced 1 carrot, peeled & shredded 2 green onions, sliced (or red onion)
Toss chickpeas and greens with BBQ sauce until well mixed. Toss remaining ingredients together to make a salad. Per serving: 390 calories, 2.1g fat, 76.7g carbohydrates, 15.2g fiber, 27.5g sugars, 15g protein Add-on: Add cooked grains or potato. Beet & Walnut Salad | serves 2 (GF)(LF)*(SF) 3 beets 2 tbsp vegetable broth (or water) 1½ tbsp fresh lemon juice 1 tsp honey (or agave nectar) 2 tbsp fresh parsley, finely chopped ¼ cup walnuts
Prep: Store components separately. *adapted from Fig & Honey
Preheat oven to 400F. Wash and dry beets. Wrap two beets in tin foil and place on baking tray and roast for 30-40 minutes or until a knife can easily pierce through. While beets are roasting, whisk together vegetable broth, lemon juice and honey. Add in parsley and salt to taste and whisk again until combined. Once beets are roasted and cool, grate them into a large bowl along with the raw beet. Pour dressing over the beets and add in about ¾ of the walnuts. Toss until combined, adding salt to taste. Plate and garnish with the remaining walnuts and parsley. Per serving: 177 calories, 9.6g fat, 19.8g carbohydrates, 4.2g fiber, 15.2g sugars, 6.5g protein Lower Fat: Replace walnuts with ½ sweet potato & ½ orange per serving. Add-on: Add more walnuts or make more salad.
Salad eBook
Prep: Make ahead.
2
Buffalo Ranch Chickpea Salad | serves 2 (GF)(LF)(SF) 15 oz can chickpeas, drained & rinsed ½ cup hot sauce 8 cups fresh spinach (or other salad greens) 1 pint cherry tomatoes (heirloom are best) or 2 tomatoes, diced Ranch Dressing 6 oz plain vegan yogurt 1-2 tsp fresh dill (use less if using dried) ½ tsp garlic powder ½ tsp onion powder vegan parmesan (optional) fresh parsley (optional) Marinate chickpeas in hot sauce for a few hours, overnight, or longer if possible. If you don't want your salad to be super hot, use a slotted spoon or fork to scoop out the chickpeas and discard some of the hot sauce. To make the dressing, combine yogurt with dill, garlic and onion. Depending on your yogurt, you might want to add a little fresh lemon juice or distilled white vinegar to make it tangier, if the yogurt is sweetened. If it's too tangy, add a few drops of agave or honey. I also like to add a light squirt of Dijon mustard (because I'm obsessed) and fresh parsley, but not everyone digs parsley in their ranch. You can also add a little vegan parmesan for a twist! Adjust to taste, adding more garlic, onion or dill. To assemble your salad, place chickpeas on spinach and tomatoes. Top with ranch dressing. I also like to crumble crackers or pretzel thins over top. Per serving (with dressing): 360 calories, 3.8g fat, 56.5g carbohydrates, 13.9g fiber, 12.3g sugars, 22.8g protein Chef's Note: You can substitute the Ranch Dip from The Happy Herbivore Cookbook. We recommend Frank's RedHot Original Cayenne Pepper Sauce (not the wing sauce). Add-on: Add more vegetables or cooked grains.
Salad eBook
Prep: Store components separately.
3
Chopped Thai Kale Salad | serves 2 (GF)*(LF)*(SF)* 8 oz shelled edamame (thawed, if frozen) 1 bunch kale, de-stemmed & chopped 2 carrots, peeled & shredded 1 red bell pepper, seeded & diced ½ cup cilantro, chopped (optional) 1 green onion, sliced ¼ cup cashews
*adapted from Pinch of Yum
Soy Ginger Dressing ¼ cup water 1 garlic clove 1½ tbsp low-sodium soy sauce, tamari (GF) or coconut aminos (SF) 1 tbsp white vinegar 1 tbsp honey (or agave nectar) ½ tbsp fresh ginger root, minced Puree all the dressing ingredients in a food processor until smooth. Taste and adjust to fit your preferences. Transfer to a dressing jar and rinse the food processor out for use later. Place the edamame in the food processor and pulse 5 times to get a minced texture. Transfer to a bowl and repeat the same process for the cashews. Toss the kale, carrots, peppers, cilantro, green onions, edamame, and cashews together until well combined. Drizzle with the dressing, toss gently a few times, and serve. Per serving: 402 calories, 14.3g fat, 52g carbohydrates, 9.5g fiber, 17.9g sugars, 20.9g protein Soy-Free: Replace edamame with ⅓ cup cashews and 1 carrot. Lower Fat: Omit cashews; add 4 oz edamame and 1 bell pepper. Add-on: Add a side of grains.
Prep: Store components separately.
Easy Couscous Salad | serves 2 (GF)*(LF)*(SF) *adapted from Whole Foods Market ½ cup whole-wheat couscous (uncooked) (or other GF grain) 2½ tbsp white wine vinegar 2 tbsp tahini 1 small zucchini, sliced 2 tbsp fresh Italian parsley leaves 1 cup grape tomatoes, halved 1 cup chickpeas (canned or cooked) In a bowl, pour ⅔ cup boiling water over couscous, cover and set aside for 5 minutes (or cook as package directs). Fluff with a fork. Meanwhile, whisk vinegar and tahini in another bowl. Thinly slice zucchini over dressing, and then snip parsley leaves into the bowl; discard stems. Add tomatoes, chickpeas and couscous. Toss gently to combine, and salt to taste. Per serving: 410 calories, 9.6g fat, 63g carbohydrates, 10.2g fiber, 3.1g sugars, 16.6g protein Lower Fat: Replace tahini with ½ cup hummus. Add-on: Add more couscous or veggies.
Salad eBook
Prep: Store components separately.
4
Fajita Salad | serves 2 (GF)(LF)*(SF) 2 portobello mushrooms, sliced 2 bell peppers, seeded & sliced ½ small red onion, sliced ½ small onion, sliced ¾ cup corn (thawed, if frozen) 15 oz can black beans, drained & rinsed 8 cups spring mix 2 oz guacamole (or ¼ avocado)
*adapted from Edible Perspective
Marinade 3 tbsp water 3 tbsp fresh lime juice 1 tbsp red wine vinegar 4 garlic cloves, minced 1 tsp pure maple syrup ½ tsp ground cumin ½ tsp chili powder ½ chipotle pepper in adobo sauce (remove seeds for less heat) Place all marinade ingredients in a blender and blend until smooth. Add an additional adobo chili pepper for more spice if desired and blend again. Place portobellos, peppers and onions in a large bowl and season with salt and pepper to taste. Pour marinade over the vegetables, reserving ½ for later. Toss to coat and let sit for 30 minutes. After marinating veggies, line a large skillet with a thin layer of water or vegetable broth. Add vegetables and cook until softened, then add corn and beans and remaining marinade. Toss to combine and cook for another 10-15 minutes. Remove from heat. Add vegetables, beans and corn to greens and toss. Top with guacamole. Per serving: 426 calories, 7.6g fat, 70.3g carbohydrates, 22.1g fiber, 11.9g sugars, 22g protein Lower Fat: Replace guacamole/avocado with ½ sweet potato per serving, on the side. Add-on: Add side of grains.
Prep: Store components separately.
Lentil & Pear Salad | serves 1 (GF)(LF)(SF) 4 cups spring mix 1 pear, cored & sliced or diced 1 cup lentils (cooked) 3 tbsp fat-free balsamic or raspberry vinaigrette dressing (45 calories worth) ¼ small red onion, sliced thin (optional) In a bowl, top spring mix with pear slices and lentils, then drizzle with dressing. Top with red onion slices, if desired. Per serving: 382 calories, 1.2g fat, 77.2g carbohydrates, 22.6g fiber, 32g sugars, 20.4g protein Add-on: Add more veggies, a potato or cooked grains.
Salad eBook
Prep: Store components separately.
5
Fresh Vegetable Quinoa Salad | serves 2 (GF)(LF)(SF) ¾ cup quinoa (uncooked) 2 cups cherry tomatoes, sliced ¼ small red onion, diced 1 cup green peas (thawed, if frozen) 1 yellow bell pepper, seeded & diced 1 red bell pepper, seeded & diced 1 zucchini, diced 2 tbsp fresh parsley, chopped fresh thyme (to taste)
*adapted from Vanilla & Bean
Balsamic Vinaigrette 1 garlic clove, minced 1½ tbsp balsamic vinegar ½ tsp Dijon mustard ½ tsp dried oregano 1 tsp fresh lemon juice 2 tbsp vegetable broth (or water) In a saucepan, combine quinoa with 1½ cups broth or water and bring to a boil. Once boiling reduce to low and simmer until water has evaporated and quinoa is cooked and fluffy, about 15 minutes. Use warm or chilled. Toss with remaining “salad” ingredients and set aside. Whisk dressing ingredients together, taste and adjust as desired. Add salt and pepper if desired. Pour dressing over quinoa salad, mix and serve. Per serving: 373 calories, 4.9g fat, 67.7g carbohydrates, 13.9g fiber, 15.4g sugars, 16.5g protein Add-on: Add more quinoa or vegetables.
Prep: Store components separately.
Margherita Salad | serves 2 (GF)*(LF)(SF) ¾ cup farro (uncooked) (or other GF grain) ¾ cup chickpeas (cooked or canned) 4 sun-dried tomatoes, sliced ½ cup fresh basil, torn into pieces 3 tbsp balsamic vinegar ½ tsp Dijon mustard In a saucepan, combine 1½ cups water with farro. Bring to a boil, reduce heat, and simmer until tender, about 45-60 minutes. When the grain’s almost done cooking, start prepping the rest of the ingredients. Stir together balsamic vinegar, Dijon mustard, and salt & pepper to taste. Set aside. In a medium bowl, combine everything together. Serve. Per serving: 389 calories, 3.8g fat, 71.7g carbohydrates, 12.4g fiber, 2.1g sugars, 17g protein Add-on: Add vegetables like broccoli, or more farro.
Salad eBook
Prep: Make ahead.
6
Mexican Salad | serves 1 (GF)(LF)(SF) ¾ cup fat-free refried beans (cooked or canned) 4 oz salsa ¼ cup corn (thawed, if frozen) (or another 4 oz salsa) 4 cups lettuce, chopped (about 1 bag) 1 tomato, diced 2 corn tortillas, crisped Assemble lettuce in a bowl, add corn and tomato on top with warmed refried beans. Use salsa like a dressing. Crisp corn tortillas at 350F for 5-10 minutes or until they become crispy like corn chips and crumble with your hands over your salad (you can bake and crumble them in advance, store crumbles in a Ziploc bag) or use for scooping uncooked. Per serving: 388 calories, 4.8g fat, 74.2g carbohydrates, 19.3g fiber, 11.5g sugars, 18.6g protein Add-on: Add a potato, grains or more vegetables.
Prep: Store components separately.
Southwest Chop Salad | serves 2 (GF)(LF)*(SF) 8 cups lettuce, chopped fresh cilantro (optional) 15 oz can pinto beans, drained & rinsed 1 cup corn (thawed, if frozen) - fire-roasted is best ½ avocado, pitted & sliced 1 cup grape tomatoes 1 lime (juice) 2 green onions, sliced, or other onion (optional) hot sauce or salsa (optional) Assemble lettuce in a bowl, add corn and tomatoes on top with pinto beans. Drizzle with hot sauce and lime juice. Top with avocado, green onions and cilantro, if using. Per serving: 406 calories, 12.5g fat, 61.2g carbohydrates, 19.5g fiber, 9.3g sugars, 18.2g protein Lower Fat: Replace avocado with ½ sweet potato and ¼ cup corn per serving. Add-on: Add a side sweet potato or grain.
Prep: Store components separately.
Strawberry Spinach Salad | serves 1 (GF)(LF)(SF) 4 cups fresh spinach 2 cups strawberries, sliced ½ cup chickpeas (cooked or canned) 2 oz fat-free balsamic vinaigrette 2 green onions, sliced (or red onion) Combine all ingredients together, and drizzle dressing over top. Per serving: 388 calories, 3.1g fat, 80.1g carbohydrates, 21.8g fiber, 23.9g sugars, 16.1g protein Add-on: Add more vegetables, beans or grains.
Salad eBook
Prep: Store components separately.
7
To make your salad in a jar you'll need: 1. One jar with a canning type lid that will close securely 2. Chopped salad ingredients 3. Dressing Here's how you'll assemble it: Start with the dressing in the bottom of the jar. If there isn't a dressing, but there's a bean (like teriyaki chickpeas) you'll put them in first. This will keep all of your ingredients from getting wet and soggy. Next, add your heavier chopped vegetables, like tomatoes or cucumbers. Top it off with your chopped greens, lettuce, spinach, salad mix, etc.
Salad eBook
1
Salad Recipes BBQ Chickpea Salad | serves 1 (GF)(LF)(SF) ¾ cup chickpeas (canned or cooked) 4 cups spring greens (or lettuce) 6 tbsp barbecue sauce 1 tomato, diced 1 carrot, peeled & shredded 2 green onions, sliced (or red onion)
Toss chickpeas and greens with BBQ sauce until well mixed. Toss remaining ingredients together to make a salad. Per serving: 390 calories, 2.1g fat, 76.7g carbohydrates, 15.2g fiber, 27.5g sugars, 15g protein Add-on: Add cooked grains or potato. Beet & Walnut Salad | serves 2 (GF)(LF)*(SF) 3 beets 2 tbsp vegetable broth (or water) 1½ tbsp fresh lemon juice 1 tsp honey (or agave nectar) 2 tbsp fresh parsley, finely chopped ¼ cup walnuts
Prep: Store components separately. *adapted from Fig & Honey
Preheat oven to 400F. Wash and dry beets. Wrap two beets in tin foil and place on baking tray and roast for 30-40 minutes or until a knife can easily pierce through. While beets are roasting, whisk together vegetable broth, lemon juice and honey. Add in parsley and salt to taste and whisk again until combined. Once beets are roasted and cool, grate them into a large bowl along with the raw beet. Pour dressing over the beets and add in about ¾ of the walnuts. Toss until combined, adding salt to taste. Plate and garnish with the remaining walnuts and parsley. Per serving: 177 calories, 9.6g fat, 19.8g carbohydrates, 4.2g fiber, 15.2g sugars, 6.5g protein Lower Fat: Replace walnuts with ½ sweet potato & ½ orange per serving. Add-on: Add more walnuts or make more salad.
Salad eBook
Prep: Make ahead.
2
Buffalo Ranch Chickpea Salad | serves 2 (GF)(LF)(SF) 15 oz can chickpeas, drained & rinsed ½ cup hot sauce 8 cups fresh spinach (or other salad greens) 1 pint cherry tomatoes (heirloom are best) or 2 tomatoes, diced Ranch Dressing 6 oz plain vegan yogurt 1-2 tsp fresh dill (use less if using dried) ½ tsp garlic powder ½ tsp onion powder vegan parmesan (optional) fresh parsley (optional) Marinate chickpeas in hot sauce for a few hours, overnight, or longer if possible. If you don't want your salad to be super hot, use a slotted spoon or fork to scoop out the chickpeas and discard some of the hot sauce. To make the dressing, combine yogurt with dill, garlic and onion. Depending on your yogurt, you might want to add a little fresh lemon juice or distilled white vinegar to make it tangier, if the yogurt is sweetened. If it's too tangy, add a few drops of agave or honey. I also like to add a light squirt of Dijon mustard (because I'm obsessed) and fresh parsley, but not everyone digs parsley in their ranch. You can also add a little vegan parmesan for a twist! Adjust to taste, adding more garlic, onion or dill. To assemble your salad, place chickpeas on spinach and tomatoes. Top with ranch dressing. I also like to crumble crackers or pretzel thins over top. Per serving (with dressing): 360 calories, 3.8g fat, 56.5g carbohydrates, 13.9g fiber, 12.3g sugars, 22.8g protein Chef's Note: You can substitute the Ranch Dip from The Happy Herbivore Cookbook. We recommend Frank's RedHot Original Cayenne Pepper Sauce (not the wing sauce). Add-on: Add more vegetables or cooked grains.
Salad eBook
Prep: Store components separately.
3
Chopped Thai Kale Salad | serves 2 (GF)*(LF)*(SF)* 8 oz shelled edamame (thawed, if frozen) 1 bunch kale, de-stemmed & chopped 2 carrots, peeled & shredded 1 red bell pepper, seeded & diced ½ cup cilantro, chopped (optional) 1 green onion, sliced ¼ cup cashews
*adapted from Pinch of Yum
Soy Ginger Dressing ¼ cup water 1 garlic clove 1½ tbsp low-sodium soy sauce, tamari (GF) or coconut aminos (SF) 1 tbsp white vinegar 1 tbsp honey (or agave nectar) ½ tbsp fresh ginger root, minced Puree all the dressing ingredients in a food processor until smooth. Taste and adjust to fit your preferences. Transfer to a dressing jar and rinse the food processor out for use later. Place the edamame in the food processor and pulse 5 times to get a minced texture. Transfer to a bowl and repeat the same process for the cashews. Toss the kale, carrots, peppers, cilantro, green onions, edamame, and cashews together until well combined. Drizzle with the dressing, toss gently a few times, and serve. Per serving: 402 calories, 14.3g fat, 52g carbohydrates, 9.5g fiber, 17.9g sugars, 20.9g protein Soy-Free: Replace edamame with ⅓ cup cashews and 1 carrot. Lower Fat: Omit cashews; add 4 oz edamame and 1 bell pepper. Add-on: Add a side of grains.
Prep: Store components separately.
Easy Couscous Salad | serves 2 (GF)*(LF)*(SF) *adapted from Whole Foods Market ½ cup whole-wheat couscous (uncooked) (or other GF grain) 2½ tbsp white wine vinegar 2 tbsp tahini 1 small zucchini, sliced 2 tbsp fresh Italian parsley leaves 1 cup grape tomatoes, halved 1 cup chickpeas (canned or cooked) In a bowl, pour ⅔ cup boiling water over couscous, cover and set aside for 5 minutes (or cook as package directs). Fluff with a fork. Meanwhile, whisk vinegar and tahini in another bowl. Thinly slice zucchini over dressing, and then snip parsley leaves into the bowl; discard stems. Add tomatoes, chickpeas and couscous. Toss gently to combine, and salt to taste. Per serving: 410 calories, 9.6g fat, 63g carbohydrates, 10.2g fiber, 3.1g sugars, 16.6g protein Lower Fat: Replace tahini with ½ cup hummus. Add-on: Add more couscous or veggies.
Salad eBook
Prep: Store components separately.
4
Fajita Salad | serves 2 (GF)(LF)*(SF) 2 portobello mushrooms, sliced 2 bell peppers, seeded & sliced ½ small red onion, sliced ½ small onion, sliced ¾ cup corn (thawed, if frozen) 15 oz can black beans, drained & rinsed 8 cups spring mix 2 oz guacamole (or ¼ avocado)
*adapted from Edible Perspective
Marinade 3 tbsp water 3 tbsp fresh lime juice 1 tbsp red wine vinegar 4 garlic cloves, minced 1 tsp pure maple syrup ½ tsp ground cumin ½ tsp chili powder ½ chipotle pepper in adobo sauce (remove seeds for less heat) Place all marinade ingredients in a blender and blend until smooth. Add an additional adobo chili pepper for more spice if desired and blend again. Place portobellos, peppers and onions in a large bowl and season with salt and pepper to taste. Pour marinade over the vegetables, reserving ½ for later. Toss to coat and let sit for 30 minutes. After marinating veggies, line a large skillet with a thin layer of water or vegetable broth. Add vegetables and cook until softened, then add corn and beans and remaining marinade. Toss to combine and cook for another 10-15 minutes. Remove from heat. Add vegetables, beans and corn to greens and toss. Top with guacamole. Per serving: 426 calories, 7.6g fat, 70.3g carbohydrates, 22.1g fiber, 11.9g sugars, 22g protein Lower Fat: Replace guacamole/avocado with ½ sweet potato per serving, on the side. Add-on: Add side of grains.
Prep: Store components separately.
Lentil & Pear Salad | serves 1 (GF)(LF)(SF) 4 cups spring mix 1 pear, cored & sliced or diced 1 cup lentils (cooked) 3 tbsp fat-free balsamic or raspberry vinaigrette dressing (45 calories worth) ¼ small red onion, sliced thin (optional) In a bowl, top spring mix with pear slices and lentils, then drizzle with dressing. Top with red onion slices, if desired. Per serving: 382 calories, 1.2g fat, 77.2g carbohydrates, 22.6g fiber, 32g sugars, 20.4g protein Add-on: Add more veggies, a potato or cooked grains.
Salad eBook
Prep: Store components separately.
5
Fresh Vegetable Quinoa Salad | serves 2 (GF)(LF)(SF) ¾ cup quinoa (uncooked) 2 cups cherry tomatoes, sliced ¼ small red onion, diced 1 cup green peas (thawed, if frozen) 1 yellow bell pepper, seeded & diced 1 red bell pepper, seeded & diced 1 zucchini, diced 2 tbsp fresh parsley, chopped fresh thyme (to taste)
*adapted from Vanilla & Bean
Balsamic Vinaigrette 1 garlic clove, minced 1½ tbsp balsamic vinegar ½ tsp Dijon mustard ½ tsp dried oregano 1 tsp fresh lemon juice 2 tbsp vegetable broth (or water) In a saucepan, combine quinoa with 1½ cups broth or water and bring to a boil. Once boiling reduce to low and simmer until water has evaporated and quinoa is cooked and fluffy, about 15 minutes. Use warm or chilled. Toss with remaining “salad” ingredients and set aside. Whisk dressing ingredients together, taste and adjust as desired. Add salt and pepper if desired. Pour dressing over quinoa salad, mix and serve. Per serving: 373 calories, 4.9g fat, 67.7g carbohydrates, 13.9g fiber, 15.4g sugars, 16.5g protein Add-on: Add more quinoa or vegetables.
Prep: Store components separately.
Margherita Salad | serves 2 (GF)*(LF)(SF) ¾ cup farro (uncooked) (or other GF grain) ¾ cup chickpeas (cooked or canned) 4 sun-dried tomatoes, sliced ½ cup fresh basil, torn into pieces 3 tbsp balsamic vinegar ½ tsp Dijon mustard In a saucepan, combine 1½ cups water with farro. Bring to a boil, reduce heat, and simmer until tender, about 45-60 minutes. When the grain’s almost done cooking, start prepping the rest of the ingredients. Stir together balsamic vinegar, Dijon mustard, and salt & pepper to taste. Set aside. In a medium bowl, combine everything together. Serve. Per serving: 389 calories, 3.8g fat, 71.7g carbohydrates, 12.4g fiber, 2.1g sugars, 17g protein Add-on: Add vegetables like broccoli, or more farro.
Salad eBook
Prep: Make ahead.
6
Mexican Salad | serves 1 (GF)(LF)(SF) ¾ cup fat-free refried beans (cooked or canned) 4 oz salsa ¼ cup corn (thawed, if frozen) (or another 4 oz salsa) 4 cups lettuce, chopped (about 1 bag) 1 tomato, diced 2 corn tortillas, crisped Assemble lettuce in a bowl, add corn and tomato on top with warmed refried beans. Use salsa like a dressing. Crisp corn tortillas at 350F for 5-10 minutes or until they become crispy like corn chips and crumble with your hands over your salad (you can bake and crumble them in advance, store crumbles in a Ziploc bag) or use for scooping uncooked. Per serving: 388 calories, 4.8g fat, 74.2g carbohydrates, 19.3g fiber, 11.5g sugars, 18.6g protein Add-on: Add a potato, grains or more vegetables.
Prep: Store components separately.
Southwest Chop Salad | serves 2 (GF)(LF)*(SF) 8 cups lettuce, chopped fresh cilantro (optional) 15 oz can pinto beans, drained & rinsed 1 cup corn (thawed, if frozen) - fire-roasted is best ½ avocado, pitted & sliced 1 cup grape tomatoes 1 lime (juice) 2 green onions, sliced, or other onion (optional) hot sauce or salsa (optional) Assemble lettuce in a bowl, add corn and tomatoes on top with pinto beans. Drizzle with hot sauce and lime juice. Top with avocado, green onions and cilantro, if using. Per serving: 406 calories, 12.5g fat, 61.2g carbohydrates, 19.5g fiber, 9.3g sugars, 18.2g protein Lower Fat: Replace avocado with ½ sweet potato and ¼ cup corn per serving. Add-on: Add a side sweet potato or grain.
Prep: Store components separately.
Strawberry Spinach Salad | serves 1 (GF)(LF)(SF) 4 cups fresh spinach 2 cups strawberries, sliced ½ cup chickpeas (cooked or canned) 2 oz fat-free balsamic vinaigrette 2 green onions, sliced (or red onion) Combine all ingredients together, and drizzle dressing over top. Per serving: 388 calories, 3.1g fat, 80.1g carbohydrates, 21.8g fiber, 23.9g sugars, 16.1g protein Add-on: Add more vegetables, beans or grains.
Salad eBook
Prep: Store components separately.
7
