Preparing a beautiful, nourishing salad jar to take to school or work for lunch can be a quick, easy, and cost effective way to pack in a wide range of nutrients and foods to support the diversity of our gut bacteria, and wellbeing of our whole beings.
Nourishing Summer Salad Jar Ingredient Formula
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Pick a base of leafy greens
Baby spinach, kale, rocket, collard greens -
Pick a gluten-free, wholefood carb source
Quinoa, buckwheat, roasted or boiled kumara, black rice, boiled sweetcorn -
Pick a whole-food protein source
Salmon or other oily fish, lamb, boiled eggs -
Pick 3 brightly coloured veggies
Red onion, yellow or red capsicum, tomato, carrot, cucumber, beetroot -
Pick a fruit
Blueberries, strawberries, raspberries, orange, apple -
Pick 1-2 healthy fats
Walnuts, Brazil nuts, avocado, pine nuts, olives, hempseeds -
Pick a herb
Basil, parsley, fennel, corriander
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Whip up a dressing
You can use any of these by themselves, or any combination together: Olive oil, tahini, lemon juice, apple cider vinegar, balsamic vinegar.
Note that this is a guide, and you can shift and adapt to suit you!