6 Pretty, Healthy Mason Jar Salad Recipes

Use mason jars to layer these salad recipes from YumUniverse's Heather Crosby for a fast lunch of fresh and healthy ingredients.

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Hearty Chickpea, Kale & Artichoke Heart Salad

Hearty Chickpea, Kale & Artichoke Heart SaladHeather Crosby
Layer 1:
Dressing
1 tbsp coconut aminos*
1 tbsp juice from marinated artichoke hearts
Pinch fine-ground sea salt

Salad Fixins
Layer 2: 3–4 marinated artichoke hearts (from a jar), quartered
Layer 3: 1–2 mushrooms like baby bellas or white, sliced
Layer 4: 2 tbsp red bell pepper, diced
Layer 5: 1/4 cup broccoli florets
Layer 6: 1/4 cup cooked chickpeas
Layer 7: 1 cup raw kale, chopped

*Coconut aminos are a gluten-free, soy-free soy sauce alternative. Feel free to use tamari, nama shoyu or soy sauce if you don’t have any sensitivities.

Steps:
1. In a small bowl, place chopped kale and add a pinch of salt. Squeeze the leaves over and over until kale starts to wilt—about 2 minutes. This process removes bitterness from the leaves and softens them, too.
2. Beginning with layer 1 as the bottom, fill jar in layers upward from there.

Crunchy Asian Cabbage Salad with Miso Almond Butter Dressing

Crunchy Asian Cabbage Salad with Miso Almond Butter DressingHeather Crosby
Layer 1:
Dressing
1 tbsp coconut aminos*
1 tsp fresh lime juice
1 tsp unsalted almond butter
1/4 tsp sriracha or any hot sauce (go for 1 or 2 tsp if you like heat)
tsp maple syrup
1 tsp toasted sesame oil
2 tsp mellow miso (like brown rice or chickpea miso)

Salad Fixins
Layer 2: 1/2–3/4 cup purple cabbage, shredded or chopped
Layer 3: 1–2 tbsp sliced green onion
Layer 4: 1/3 cup sliced radish
Layer 5: 1–2 tsp toasted sesame seeds
Layer 6: 1/4 cup sugar snap peas, strings removed and sliced
Layer 7: 2–3 tbsp fresh cilantro leaves

*Coconut aminos are a gluten-free, soy-free soy sauce alternative. Feel free to use tamari, nama shoyu or soy sauce if you don’t have any sensitivities.

Steps:
1. Whisk together dressing ingredients.
2. Toss your radish in a little lime juice to prevent oxidation.
3. Beginning with layer 1 as the bottom, fill jar in layers upward from there.

Black Bean & Greens with Creamy Chipotle Cashew Dressing

Black Bean & Greens with Creamy Chipotle Cashew DressingHeather Crosby
Layer 1:
Dressing
1/4–1/3 cup water
3 tbsp raw cashews
1 tsp nutritional yeast*
1/4–1/2 tsp dry chipotle powder (add more to taste)
2 tsp fresh lime juice
1 clove fresh garlic
1/4 tsp fine-ground sea salt (add more to taste)

Salad Fixins
Layer 2: 1/4 cup cooked black beans
Layer 3: 1–2 tbsp diced or sliced red onion
Layer 4: 1–2 tbsp diced or sliced red, orange, or yellow bell pepper
Layer 5: 3–4 cherry tomatoes, sliced if you like
Layer 6: 1/2–3/4 cup mixed salad greens (more sweet and neutral) or arugula (nice and peppery)
Layer 7: 2–3 tbsp fresh cilantro leaves
Layer 8: 1/4–1/2 avocado, sliced or diced
Layer 9: 1–2 tbsp pumpkin seeds (pepitas), toasted

*Nutritional yeast is loaded with B vitamins and adds a cheesy deliciousness to this dressing, but it doesn’t make or break the recipe. If you can’t find it, simply leave it out.

Steps:
1. Soften cashews by soaking them in a bowl of water for 1 hour. Drain cashews, rinse well and then blend together dressing ingredients. You may have some leftover dressing for one more salad—bonus!.
2. Toss your avocado in a little lime juice to prevent oxidation.
3. Beginning with layer 1 as the bottom, fill jar in layers upward from there.

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Granny Smith, Beet & Arugula Salad

Granny Smith, Beet & Arugula SaladHeather Crosby
Layer 1:
Garlic Lime Dressing
1 small clove garlic, minced
1 tbsp red wine vinegar
1–2 tbsp extra virgin olive oil
1 tsp raw, unpasteurized honey
1 tsp fresh lime juice
Pinch fine-ground sea salt
Pinch fresh-ground black pepper

Salad Fixins
Layer 2: 1/4 cup red beets, small dice
Layer 3: 1/4 cup Chioggia beets, small dice
Layer 4: 1/4 cup golden beets, small dice
Layer 5: 1/2 cup baby arugula
Layer 6: 1/4 cup Granny Smith apple, sliced or diced

Steps:
1. Whisk together dressing ingredients.
2. Toss your apples in lime juice to prevent oxidation.
3. Beginning with layer 1 as the bottom, fill jar in layers upward from there.

Harvest Sweet Potato, Kale & Quinoa Salad

Harvest Sweet Potato, Kale & Quinoa SaladHeather Crosby
Layer 1:
Dressing
2 tbsp balsamic vinegar
1 tsp extra virgin olive oil
1 tsp fresh lemon juice
Pinch fine-ground sea salt

Salad Fixins
Layer 2: 1/4 cup cooked quinoa (any color you like)
Layer 3: 1–2 tbsp diced or sliced red onion
Layer 4: 1/3 cup sweet potato, diced and steamed or roasted
Layer 5: 1 cup raw kale (or collard greens), chopped and massaged to 1/2 cup
Layer 6: 2–3 tbsp toasted or candied pecans, chopped

Steps:
1. Whisk together dressing ingredients.
2. Beginning with layer 1 as the bottom, fill jar in layers upward from there.

Fresh Strawberry & Sweet Pea Sprouts Salad

Fresh Strawberry & Sweet Pea Sprouts Salad Heather Crosby
Layer 1:
Dressing
2 tsp extra virgin olive oil
1/2 tsp raw, unpasteurized honey
2 tsp red wine vinegar
1 tsp fresh lemon or orange juice
Pinch fine-ground sea salt

Salad Fixins
Layer 2: 3 strawberries, tops removed and diced
Layer 3: 1/4 cup cucumber, sliced or diced
Layer 4: 1/4 cup sweet pea sprouts
Layer 5: 1–2 tbsp green or red onion, sliced
Layer 6: 1 cup packed, mixed field greens
Layer 7: 4–5 fresh mint leaves, chopped
Layer 8: 1 tbsp hemp seeds or sesame seeds

Steps:
1. Whisk or blend together dressing ingredients.
2. Beginning with layer 1 as the bottom, fill jar in layers upward from there.

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Add more layers...

Add more layers...Heather Crosby
…to your entire healthy eating routine! Find clever and healthy ideas like these mason jar salads, and more than 150 plant-based, gluten-free recipes in the new book YumUniverse by Heather Crosby. Take a look here.

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