Tips on How to Make the Perfect Meal in a Jar
I am a major fan of bowl food, but for my clients who work in an office setting and want to bring their own lunch to work, I suggest that they make a healthy meal in a jar- the sister concept of the bowl meal.
Ideal balanced meals should have a combination of proteins, healthy fats, fiber, greens, other vegetables, and optional carbohydrates/starches. I also love adding as many fresh herbs I have in the house & some spices to the mix.
Here are some TIPS on how to make a meal in a jar:
1. Put the dressing in first, making sure it is at the very bottom of the jar. This rule applies to condiments and sauces too like guacamole, hummus, salsa, romanesco, etc.2. Not a fan of having the dressing in with the rest of your stuff? I get that. Store the dressing in a separate little mason jar and pour it on top, then lid the jar and shake to evenly coat the meal.3. Make several batches of jar meals at a time, so you can pull them out quickly when you are feeling hungry.4. These meals are great for breakfast, lunch, or dinner! I just had my overnight oats for my post-workout breakfast!
So now you might be thinking "Kay. Thanks for the tips. But, like, what are good examples of foods that I should put into my jar?" GOOD QUESTION.
Proteins: My favorite proteins to add are beans, tempeh, tofu, quinoa and lentils (these are known as starchy-proteins), chia or hemp seeds, nutritional yeast, and nuts and seeds in general. I often add hard-boiled eggs. I recommend for my clients who are not vegetarian or vegan to have high-quality animal proteins such as wild-caught fish, organic chicken, turkey, grass-fed beef etc.
Healthy fats: hummus, EVOO, avocado, olives, nuts, seeds, sesame oil, coconut oil
Veggies: I mean, whatever veggies you like pretty much! I add shredded carrots, radishes, purple cabbage, beets, spinach, kale, B-Sprouts, bok choy and MORE.
Carbohydrates and starches: millet is one of my favorites and well as quinoa and sweet potatoes. Also, I often add wild rice, brown rice, beans, beans (they're good for the heart!), oats and corn (perfect this time of year). What about fruit? Go seasonal!
Greens: Kale, romaine, arugula, spinach, sprouts, microgreens, collards, swiss chard.
Others: Fresh lemon juice, fermented vegetables, kimchi, ACV, dressings, and sauces you made yourself, seaweed, nutritional yeast.