Easy, Healthy Eating: Jar It Up!

Most people want healthy, colourful, delicious meals but don’t want the fuss of preparing them. Luckily, something about throwing a few nutritious ingredients into one jar feels so easy.

Here are a few veggie and nutrient-packed lunch recipes that you can toss into a litre mason jar the night before. Grab the jar on your way out the door, dig in and don’t forget your fork!

Greek Style Salad (1 serve, recipe from Lauren Caris Cooks)

Ingredients

Dressing:

  • 2 tbsp balsamic vinegar

  • 2 tsp lemon juice

  • 1 tsp olive oil

  • ½ tsp Dijon mustard

Salad:

  • 8 cherry tomatoes quartered

  • ¼ cucumber diced

  • A few basil leaves torn

  • ½ cup dried penne pasta

  • ¼ cup Kalamata olives

  • ½ cup cannellini beans

  • ½ cup baby spinach

Method:

  1. Start by cooking the pastas in some salted water.

  2. Mix together the dressing and pour into the bottom of the jar.

  3. Add the cooked pasta.

  4. Add the chopped veggies and the basil leaves.

  5. Add the olives, beans, and top off with baby spinach.

  6. When ready to eat, pour out into a bowl and dig in!

Healthy Instant Noodles(1 serve, recipe from The Edgy Veg)

Ingredients:

  • Partially cooked ramen noodles

  • 1 green onion chopped

  • Pickled ginger to taste

  • ¼ cup fried shitake mushrooms

  • ¼ - ½ carrot, diced

  • 3 tbsp frozen peas

  • 1 tbsp soy sauce

  • 1 tbsp sesame seed oil

  • 1 veggie stock cube

  • 1 – 2 tsp spicy chilli oil optional

Method:

  1. Place all ingredients into your jar.

  2. When you’re ready to eat, add enough boiling water to cover the noodles and veggies.

  3. Wait a few minutes and then grab your fork and spoon.

Southwestern Quinoa (makes 2 lunches, recipe from Making Thyme for Health)

Ingredients:

  • ½ cup dried quinoa, rinsed

  • ½ can of black beans, drained and rinsed

  • ½ punnet cherry tomatoes, halved

  • 1 capsicum diced

  • ½ cup sweet corn from jar or frozen

  • 1 or 2 green onions diced

  • 1 avocado diced for serving

Dressing:

  • ½ cup cilantro or parsley

  • ¼ cup lime juice (approx. 2 limes)

  • 1 garlic clove

  • 1 jalapeno

  • 1 tsp cumin

  • ¼ tsp chili powder

  • ¼ tsp salt

  • 1 tbsp olive oil

Method:

  1. Cook quinoa in 2 parts in lightly salted water. Once at a boil, reduce to simmer and cover, cooking until all water is absorbed.

  2. Put all the dressing ingredients into a food processor and blend until smooth.

  3. Once the quinoa has cooled, divide into two jars.

  4. Divide dressing between two jars, pouring on top of quinoa and stirring to combine.

  5. Then add the black beans, corn, capsicum, green onion and tomato on top.

  6. When ready to eat, pour into a bowl and add diced avocado.