Mason Jar Salads

     Eating healthy can often be a chore, especially when we work away from home. I have always been a fan of “eating the rainbow” (each color corresponds to different nutrients and the more nutrients you eat the healthier you’ll be) but that is hard to do when you’re eating fast food, or whatever your office may have near. Bringing your lunch to work can sometimes be challenging as well. So one solution I have come up with is Mason Jar Salad. You can make a variety of healthy meals, store them in mason jars in the fridge, and grab one a day on your way out the door. As long as you know how to layer your lunch, it doesn’t get soggy or gross and can keep in the fridge for a week. For all of these salads, I prefer to use pint-sized, wide mouth mason jars, they make it easier to assemble and eat your food.

     Mason jar salads are a great lunch option that provides you with a wide range of fruit, veggie, and protein options. You can also choose a wide variety of greens so you’re not stuck with iceberg all the time (boring!). Just make it ahead of time and shake it when you’re ready to eat! 

Just remember these layering rules when you’re assembling your salad:

• Wet Stuff (Dressing, hummus, sauce, etc. always goes on the bottom!)
• Protein
• Crunch (nuts, cabbage, vegetables, other crunchy textures)
• Fruit
• Greenery (Lettuce always goes in last!)

Wet Stuff:

     Salad dressing, hummus, and other sauces (such as guacamole) add flavor to bring the salad together, but it also provides important healthy fats which are necessary to get the most nutrients out of the vegetables. If you’re in a hurry you can make a quick salad dressing just by sprinkling some oil and vinegar (1 part vinegar and 2 parts oil and a pinch of salt and/or pepper) over the salad. If you want (and have time) to make your own dressing check out some of my favorite dressing recipes here!

Protein:

     Adding some protein makes a salad go from a side dish to the main course. If you are vegetarian or vegan, it’s also very important to make sure you have enough protein in your diet. Adding some into your lunch salad is a great way to do just that. Try tossing in some cheese (or cheese alternatives), cooked lentils and/or beans, seasoned and/or seared tofu/tempeh, nuts and/or seeds (these can go into the next layer as well), or toss in more traditional protein sources such as boiled eggs, chicken, tuna, steak, shrimp, crab, or whatever leftover proteins you have from dinner the night before.

Crunch and Fruit:

     This is where the creativity really gets going. Try adding in some shredded carrots, sliced cucumbers, berries (dried and/or fresh), apples, banana chips, shredded cabbage, nuts/seeds, roasted chickpeas, tortilla chips, etc. There really is no limit to what you can throw into your salad. I Really Like Food has a post with 20 options that would go great in this layer. Check it out here!

Greenery:

     This is the base of most salads and usually make up the bulk of this meal. Lettuce, spinach, fresh herbs. All of these options go well here on this layer. It’s also the layer that can be the most boring (iceberg...blech) or the most interesting (try a mix of arugula, fresh basil, watercress, and parsley for a fun mix). Some popular greens to throw into a salad include romaine, spring mix, watercress, arugula, baby spinach, fresh herbs (mint, dill, parsley, cilantro, basil, etc), and sprouts. 

Recipes and Ideas-

     Here are some “recipes” to get you started. In reality, they’re just a list of ingredients and you choose how much of each you want to toss in. My recommendation is to go easy on the herbs in the green mixes, they can easily become overpowering. I have made sure that the ingredients are in the order I would layer my salads. 

1. Summoning The Southwest

I love Southwestern flavors, and if I had my choice I would probably eat them way more often than I already do. So it comes as no surprise that this salad is heavily on my rotation for lunch. Feel free to add in guacamole or substitute your favorite Southwest-flavored salad dressing.

Southwest Salad

Salsa (Fermented salsa adds probiotics into your lunch)

Sour Cream (or vegan alternative)

Protein of your choice (I recommend chicken, steak, or a mixture of chickpeas and black beans)

Red Onion, diced

Avocado, sliced (tossed in lime juice to retain the green color)

Cherry Tomatoes, halved

Romaine, shredded

Fresh Cilantro, chopped

2. Everything Eastern

     My husband has a crazy love affair with Asian cultures, including the cuisine. This salad is a great way to bring some of those flavors to the office with you. Feel free to throw in some of your favorite Asian food items like noodles or rice. Just layer them right after your dressing/sauce and before your protein. This will keep everything nice and crispy for when you’re ready to eat.

Asian Salad

Asian Sesame Vinaigrette or any Asian/Sesame Salad dressing

Protein of your choice (I recommend chicken, shrimp, tofu, or edamame)

Carrot, shredded

Red Cabbage, shredded

Celery, thinly sliced

Radish, thinly sliced (or Diakon/Watermelon radish, shredded)

Roasted Peanuts or Soy Nuts

Sprouts

Fresh Cilantro, diced

3. Simply Southern

     This salad brings quite a few Southern flavors to the table. From the pecans to the peaches, if you like Southern comfort food, this is the salad for you.

Georgia Peach Salad

Sweet Onion & Poppy Seed Dressing or your favorite Sweet Onion dressing

Protein of choice (you may be tempted to add fried chicken here, but I recommend grilled chicken, bacon, shrimp, boiled egg, or shredded cheese)

Pecans

Apple, diced (tossed in lemon juice to prevent browning)

Tomato, diced

Cucumber, sliced

Celery, sliced

Grapes, halved

Peaches, diced

Spring Mix/Mixed Baby Greens

Kale

4. Keep It Simple

     One of the easiest salads out there is the Caesar salad. It was made to be simple, and it’s popularity proves that it’s a big hit. Try changing up the proteins and switching out the croutons for other “crunchy” textures, such as roasted chickpeas or pine nuts.

Simply Caesar

Caesar dressing

Parmesan Cheese, shredded

Protein of choice (I recommend chicken, steak, shrimp, or tempeh)

Croutons

Romaine Lettuce, diced

5. Ditch The Greens

     I am not a fan of lettuce. If I must have lettuce I prefer things like Spring Mix or Romaine. So any salad I find that doesn’t involve lettuce is awesome. For this salad, simply use cooked quinoa in place of the greens. However, if you aren’t a fan of quinoa try rice, couscous, pasta, or riced cauliflower. You can also use any herbs you like in place of the parsley and/or mint. 

Quinoa Salad

Green Goddess Salad Dressing or any salad dressing of your choice

Protein of your choice (I recommend chicken, steak, or shrimp though this is optional in this salad)

Chickpeas or Black Beans

Feta Cheese (or crumbled Tofu)

Bell Peppers, diced (red, green, yellow, or orange...or a mixture of all)

Zucchini, diced

Green Onions, diced

Cooked Quinoa

Fresh Parsley, chopped

Fresh Mint, chopped (optional, but tasty)

 If you have any questions or comments please leave them below. If you try any of these recipes, I'd love to hear about it! 

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4 Thieves Vinegar

What Is Four Thieves Vinegar?: A vinegar based tincture of herbs thought to cure, treat, and/or prevent the Bubonic plague. In modern day, it’s used to boost the immune system, repel insects (including the fleas that spread the plague), and as a condiment.

A Little History: There are a number of different versions of the origin of this traditional remedy, but they all share the same basic points. I’ll summarize them here. When the Bubonic plague was sweeping through Europe, there arose a group of grave robbers and thieves that covered their bodies and doused their face masks in an herbal vinegar with strong antibacterial and antiviral properties in order to keep themselves from contracting the plague. Initially no one worried about the grave robbers and thieves who stole into the houses in the dark of moonless nights to rob victims of the Black Death as, the townspeople assumed, the plague would inevitably infect and kill the thieves, too. But it didn’t. The thieves continued to assail the homes and graves of the dead with impunity until they were finally caught in the middle of their act, tried, and set to be burned at the stake. Astonished by the thieves’ immunity and seemingly indifferent attitude toward the plague that devastated the community so severely, the judges offered the thieves a bargain: in exchange for releasing the cause of their immunity, the thieves would be hanged instead of burned at the stake – a less brutal and more quick end. The thieves acquiesced and surrendered the recipe for their elixir, and the legend has continued to grow since then.

What Is That Recipe?: No one really knows the original recipe, and many recipes for Four Thieves Vinegar abound. Though a recipe written by Jean Valnet, a renowned aromatherapist and herbalist of the early 20th century, may resemble the original more closely than any other. He calls for vinegar, wormwood, meadow sweet, juniper, marjoram, sage, cloves, horse heal, angelica, rosemary, horehound and camphor. Valnet calls for steeping these herbs in vinegar for six weeks before decanting, for a lighter flavor some people only steep the herbs for only seven days.

Does It Work?:  While this traditional remedy may or may not have helped grave robbers and thieves to stave off the plague that ravaged Europe centuries ago, it seems modern herbalists and gardeners have revived the interest in this garden remedy. Many herbalists use it as a cleansing agent – transferring it to a spray bottle and using it to clean and sterilize kitchen counters or bathrooms; indeed, many of the herbs possess strong antimicrobial effects and vinegar, in any case, makes an excellent natural cleanser. Others recommend using Four Thieves Vinegar in personal care, diluted with water of course, as a cleansing agent for the skin or as an astringent. Among neo-Pagan circles, Four Thieves Vinegar is thought to have protective qualities and some swear that if you dress your doorstep with the vinegar, it’ll keep your enemies away. As to preventing the Plague, many people attribute it’s abilities to a combination of the immune boosting, antiviral, and antibacterial properties of the herbs and the bonus fact that many of the herbs used in the recipes also drive away pests such as fleas, which are the currently known way that the plague is spread.

The Basics of The Recipe: Really and truly, there are so many versions of this recipe that you can customize it almost endlessly. All you need to do is use a good quality Apple Cider Vinegar as your base (though some recipes call for other vinegars, I think this one has the most antibacterial and beneficial qualities), crush up a few cloves of garlic (crushing the garlic releases the antibacterial properties, though you may notice that your garlic turns blue after a few days in the vinegar, this is a natural process and does not indicate it’s gone bad), and throw in a handful of herbs. Herbs that are traditionally used include lavender, rosemary, mint, sage, marjoram, anise hyssop, wormwood, meadow sweet, juniper, cloves, horse heal, angelica, horehound, camphor, thyme, black pepper, cinnamon, rue, cayenne, chili pepper, coriander, plantain, and lemon balm. Though I’m sure there are more herbs that could be used. Some people recommend using only 4 herbs, one for each thief, and others just throw in however many they feel like using.

Four Thieves Vinegar

2 tbsp Lavender

2 tbsp Rosemary

2 tbsp Mint

2 tbsp Sage

2 tbsp Juniper Berry

2 tbsp Lemon Balm

4 cloves Garlic (peeled and crushed)

4 cups raw Apple Cider Vinegar

Instructions:
Toss herbs and garlic together in a one-quart mason jar, cover with vinegar and place them in a cool, dark location. After a minimum of seven days (you get more medicinal benefits after 6 weeks), strain the vinegar through a fine-mesh sieve into a second, clean 1-quart glass jar.


Some Ideas for Variations: In all these variations use 4-8 cloves of garlic, 4 cups of apple cider vinegar, and equal portions of the suggested herbs.
A Bitter Formula: Wormwood, Rue, Anise Hyssop, and Juniper
(this recipe would be great for your digestion, take a dropperful 15 minutes before eating
to improve digestion and prevent stomach problems)
A Great Salad Dressing: Lemon Balm, Thyme, Rosemary, and Coriander
(this recipe tastes great and is also good for digestion)
A Spicy Adventure: Cayenne, Chili Pepper, and Black Pepper
(this recipe will help clear upper respiratory illness, break fever, and makes a great marinade)


You can also feel free to add in any herbs you may feel like. Elderberry or Hibiscus may be beneficial to the formula, adding in extra immune boosting properties. Hawthorne and ginger may help to improve heart health. Mix up your own recipe, try new formulas. Feel free to post any questions, comments, and/or observations in the comments down below. Follow me on Facebook and Instagram or updates on my adventures in Nature. Find me on YouTube and check out my videos! I also have a few things up on Teespring, check it out! Also, if you like what I do and what to see more, Become a Patron!

Resources:

The Noursihed Kitchen: https://nourishedkitchen.com/four-thieves-vinegar-recipe/
Adventures in Making: http://adventures-in-making.com/recipe-the-legendary-four-thieves-vinegar/
Farmer’s Almanac: https://www.farmersalmanac.com/four-thieves-vinegar-35968
Magical Recipes Online: https://www.magicalrecipesonline.com/2012/08/how-to-make-and-use-four-thieves-vinegar.html
Common Sense Home: https://commonsensehome.com/thieves-vinegar/
Learn Religions: https://www.learnreligions.com/four-thieves-vinegar-2562515
The Herbal Academy: https://theherbalacademy.com/diy-four-thieves%E2%93%87-vinegar/
Tipnut: https://tipnut.com/four-thieves/

Summertime Marinated Salads

     Summertime is here, there is no denying that! With record-breaking temperatures, it's become a struggle to stay cool. So I figured I'd share a few of my favorite summertime lunch/snack ideas with you. Marinated salads! They're delicious, easy, and served cold to help you keep cool.

Calling All Cukes! 

This marinated salad has been a favorite of mine for my whole life. Mom would always keep some in the fridge as I was growing up. And as an adult I can't help but love it still. There are a number of variations you can make on this, try adding some bell peppers, cauliflower, or radishes. If you don't want to make your own dressing, try using your favorite store bought Italian or Vinaigrette. Or try switching up the herbs in the home made dressing, instead of parsley and basil try dill. Have fun!

Marinated Cucumber Salad

2 medium Cucumbers, sliced

1 pint Cherry or Grape Tomatoes, halved

1 Avocado, chopped

½ medium Red Onion, diced or sliced

For the Dressing:

¾ cup Extra Virgin Olive Oil

4 tbsp Red Wine Vinegar

2 tbsp Lemon Juice (about 1 lemon)

2 Garlic cloves, minced

2 tbsp fresh Parsley, chopped

1 tsp fresh Basil, chopped

Salt and Pepper to taste

Instructions:
Combine all dressing ingredients in a mixing bowl and whisk well. Add in remaining ingredients and toss. Store in the refrigerator for 1 hour or more for best results. (I usually do this in a mason jar that I keep in the refrigerator)

Fava Forever!

     I love fava beans. They're just wonderful, even if they are a pain to process when they're fresh. For that reason, this recipe calls for canned fava beans. But it works just as well with Chickpeas or Kidney beans if you prefer them.

Marinated Fava Bean Salad

1 15-oz can Fava Beans, drained and rinsed

½ Green Bell Pepper, diced

½ Red Bell Pepper, diced

½ medium sized Cucumber, diced

¼ medium sized Red Onion, diced

2 Green onions, diced

½ tbsp Capers

¼ cup Parsley, chopped

5-6 Mint Leaves, chopped

5-6 Basil Leaves, chopped

For the Dressing:

1 clove Garlic, minced

¼ tbsp Dijon Mustard

1 tbsp Lemon Juice

½ tbsp Sugar

2 tbsp Olive Oil

Salt and Pepper to taste

Instructions:
Combine dressing ingredients in a mixing bowl and whisk well to combine. Add in other ingredients and toss. Allow to chill for at least 1 hour for best results.

Just Beet It

     Beets are an under-appreciated vegetable. They're also more than just red. My favorite beets are the golden beets. Largely because they don't bleed all over everything and stain my hands, but also because they have such a mildly sweet taste. Try this recipe with any kind of beet you want. Chiogga beets make for a great visual presentation. Classic red beets are great for a classic beet salad. You can even use a combination of beets to make things a little extra special! This salad is also great with a little Feta, Goat Cheese, or Bleu Cheese on top!

Marinated Beet Salad

5 medium Beets, trimmed and halved (save the greens for another dish!)

2 small Carrots, peeled and thinly sliced

½ a medium Red Onion, halved and thinly sliced

¼ cup roasted Walnuts

2 tsp fresh Dill, chopped

1 tsp fresh Parsley, chopped

For the Dressing:

The juice of 2 Oranges

1 ½ tsp Red Wine Vinegar

1 ½ tsp Olive Oil, or Walnut Oil

Salt and Pepper to taste

Instructions:
Steam the beets for 30-40 minutes, or until tender. Grab them with a paper towel and peel off the skins while they are still warm (or wait until they cool and use a peeler). Thinly slice them. While they are steaming, combine the dressing ingredients in a mixing bowl and whisk well to combine. Add in remaining ingredients and toss to coat. Allow to chill for 1 hour or more for best results.

It's Greek To Me

Greek salads are a staple in most American restaurants today. But my favorite version of this salad leaves out the lettuce and brings on the marinade!

Marinated Greek Salad

1 pint Cherry Tomatoes, halved

2 medium Cucumbers, chopped

1 Green Bell Pepper, chopped

1 small Red Onion, diced

½ cup Kalamata Olives, pitted and halved

2 Pepperoncini Peppers, sliced into rings

Marinated Feta or Tofu:

5-6 oz Feta or Tofu, cubed

½ tsp Crushed Red Pepper

½ cup Olive Oil

1 sprig each of fresh Rosemary, Thyme, and Oregano

1 clove Garlic, smashed

Salt and Pepper to taste

For the Dressing:

¼ cup Olive Oil (drained from the Marinated Feta/Tofu)

1 tsp dried Oregano

1 tsp Dijon Mustard

2 tbsp Red Wine Vinegar

Salt and Pepper to taste

Instructions:
Marinate the Feta/Tofu 24 hours or more (up to 14 days) in advance. Combine all the ingredients in a sealed container and hold in the refrigerator until ready to use. In a mixing bowl, combine the dressing ingredients and whisk well. Add all remaining ingredients to the bowl, including the marinated Feta/Tofu. Toss well to combine and chill for 1 hour or more before serving.

Expect the Unexpected

     You can truly use any vegetable in a marinated salad. This next recipe proves it! Who would ever think that asparagus would make for such a good salad ingredient? This salad is also super awesome when you add fresh mozzarella cheese to it. Almost like an asparagus twist on a traditional Caprese salad.

Marinated Asparagus and Tomato Salad

2 lbs Asparagus Spears, tough ends trimmed off then chopped into 2 inch segments

1 pint Cherry Tomatoes, halved

5-7 fresh Basil Leaves, chopped

*optional 8-16 oz fresh Mozzarella cheese

For the Dressing:

6 tbsp Balsamic Vinegar

¼ cup Olive Oil

2 tsp Dijon Mustard

2 tsp Honey

1 clove Garlic, minced

Salt and Pepper to taste

Instructions:
Steam the asparagus until tender, then rinse off under cold water to cool. In a mixing bowl, combine the ingredients for the dressing and whisk well to combine. Add in remaining ingredients and toss well. Chill for 1 hour or more before serving.

Something Sweet

     You don't have to stick to cold vegetables in the summer, fruit works well too! If you want to get wild and crazy, you can add in some mint or basil leaves. Or for those adult BBQs, instead of the Orange Blossom Water, try using white rum or vodka!

Marinated Fruit Salad

2 cups Watermelon, cubed

2 cups Cantaloupe, cubed

2 cups Strawberries, halved

1 cup Grapes, halved

1 cup Blueberries

For the Dressing:

½ cup Honey

¼ cup Orange Blossom Water

¼ cup Lemon Juice

¼ cup Pineapple Juice

1/8 tsp Salt

Instructions:
Combine the ingredients for the dressing in a mixing bowl and whisk well to combine. Add in remaining ingredients and toss well. Chill for at least 1 hour before serving.




     In any of these recipes, feel free to change the ingredients around.  Play with different fruit, veggies, and herbs.  Switch up the vinegars and oils. Throw in some of those wild edibles you've been dying to try. Maybe even toss in some chicken or shrimp! Have fun, play around, and let me know what you think below!