It’s Time for a Protein Challenge!

We’ve heard it all the time, “breakfast is the most important meal of the day!” How many of you always eat breakfast? If so, how much protein do you get at breakfast? Our team of Supermarket Registered Dietitians have teamed up with the MN Beef Council to bring you a little challenge for the New Year! Continue reading “It’s Time for a Protein Challenge!”

Happy New Year From Your Coborn’s Dietitians

Amy

For those of you who are starting off 2018 with goals related to health & wellness, kudos to you! It’s a perfect time of year to get into a new routine. As far as better nutrition, just remember that it’s up to you to purchase good items at the store and eat your meals and snacks throughout the day to prevent yourself from getting too hungry!

The biggest struggle for individuals seems to be meal planning. Typically, dinner is the hardest for most families. With activities in the evening and coordinating when everyone will be home, planning dinner can be difficult. Others may struggle planning for dinner if they are cooking for just 1 or 2 people as well. Continue reading “Happy New Year From Your Coborn’s Dietitians”

A Day in the Life of a Dietitian During the Holidays

Amy

Yes, we’re real people too. I promise I’m not the girl walking into my parent’s house for Thanksgiving carrying kale and carrot sticks. I love this time of year because it brings together my three most favorite things in the world: Family + Friends & Food. Continue reading “A Day in the Life of a Dietitian During the Holidays”

7 Tips for Making Healthy Choices while Eating Out

Amy

Happy March! I feel like yesterday I was putting up my Christmas decorations, and now it is already March…where has the time gone! Throughout the year we find that we face different nutritional and health challenges. Continue reading “7 Tips for Making Healthy Choices while Eating Out”

6 Quick and Easy Salads in a Jar

Quick and Easy Salads in a Jar

http://cobornsblog.com/category/blog/crafty-creations/
Lynell

This fall the Coborn’s Support Center moved to a brand new building. The building, my workspace and the entire campus are absolutely beautiful and it creates a wonderful atmosphere to work at, but unfortunately I have to drive a little farther for my daily commute. With busy mornings where you are trying to get up and go quickly, I needed something that makes planning out lunches a little bit easier.

I suppose the easiest lunchtime solution is to go out to eat, which I’ll admit is nice occasionally, but it can be pricey to do everyday Kraft-Dressingand not always healthy for you. That’s why I’ve collected some delicious recipes to share with you all that I promise will spruce up any boring lunch routine!

Food Prep Freshness

Glass mason jars help to keep the salads very fresh, and by using wide mouth  jars I have created delicious salads that are perfect for anyone on the go or looking for a healthy and fun way to get their greens in- no salad bowl necessary. My mason jars were even chalkboard jars I picked up from a craft store for added lunchtime creativity!

Everything on my Facebook homepage lately seems to feature food recipes, clean eating blogs and meal prepping ideas. What better way to follow suit than to make my complete week of salads on Sunday evening and have them ready to go for the entire week.

I love the taste, freshness and most of all the convenience of these Mason Jar Salads. Best of all you can make so many different varieties, which means lunchtime doesn’t need to be boring, it can be as original as each day of the week!

Check out some of the recipes for these Mason Jar Salads below:

Dietitian’s Choice Salad

Dietitian's Choice Salad

Dietitian's Choice Salad
 
Ingredients
  • 2 T. Kraft Balsamic Vinaigrette
  • 4-6 Baby Carrots, chopped
  • ¼ Cup Peas
  • ¼ Cup Peppers, chopped
  • ¼ Cup Garbonzo Beans
  • ¼ Cup Reduced Fat Feta Cheese
  • ½ Cup Tomato, chopped
  • 2 Cups Spring Mix Salad Greens with Kale
Instructions
  1. Wash Jar.
  2. In the same order that is listed above add your ingredients to a wide mouthed mason jar.
  3. Shake jar when ready to be eaten and refrigerate if you are saving it for a later date.
Notes
Dietitian's Notes:
-This salad is great because the wide variety of vegetables are full of fiber, vitamins and minerals.
-Add dried cranberries to your salad to represent as many food groups as possible, but make sure no sugar is added!
-Make sure you always have beans or some sort of protein added to your meals, and if a salad is your full meal make extra sure they are added!
-Olive Oil and Balsamic Vinegar add a great flavor and provide healthy fats.
-Aside from the Feta Cheese (19) and the Balsamic Vinegar (18) all of these ingredients have a 100 on the NuVal Scoring System!

 

BLT Avocado Salad

BLT Avocado Salad

BLT Avocado Salad
 
Ingredients
  • 2 T. Kraft Bleu Cheese
  • ½ Cup Tomatoes, chopped
  • 1 Avocado, chopped
  • 6 Bacon Slices, cooked and chopped
  • 2 Cups Lettuce or Spinach Mix
Instructions
  1. Wash Mason Jar.
  2. Add ingredients in the order listed above.
  3. Keep refrigerated until ready to eat.
  4. Shake jar, add chips and enjoy!

 

Greek Salad

Greek Salad

Greek Salad
 
Ingredients
  • 2 T. Kraft Red Wine Vinaigrette Dressing
  • ½ Cup Cucumber, chopped
  • ½ Cup Tomatoes, chopped
  • 2 T. Red Onion
  • 4 Oz. Skinless Chicken Breast, cooked and chopped
  • 2 T. Reduced Fat Crumbled Feta Cheese
  • 1 T. Black Olives, chopped
  • 2 Cups Romaine Lettuce, chopped
Instructions
  1. Wash Mason Jar.
  2. Layer jar with dressing, cucumbers, tomatoes and onions.
  3. Add in chicken, feta cheese and olives.
  4. Top with lettuce.
  5. Refrigerate until ready to eat.
  6. When ready to eat shake jar.

 

Mom’s Salad

Mom's Salad Jar

Mom's Salad
 
Ingredients
  • 2 T. Kraft Bleu Cheese Dressing
  • 4-6 Baby Carrots, chopped
  • ¼ Cup Cauliflower, chopped
  • 2 Oz. Bacon Real Bites
  • 2 Cups Romaine Lettuce
Instructions
  1. Wash Mason Jar.
  2. Add ingredients in the order as listed above.
  3. When ready to eat shake jar and enjoy.
  4. Be sure to refrigerate if salad is going to be eaten at a later date.

 

Taco Salad

Taco Salad Jar

Taco Salad
 
Ingredients
  • 2 T. Kraft Classic Catalina Dressing
  • 1 T. Salsa
  • 2 T. Sour Cream
  • ¼ Cup Taco Meat
  • ½ Cup Tomatoes, chopped
  • ¼ Cup Kidney Beans
  • ⅛ Cup Shredded Cheddar Cheese
  • ½ Cup Tortilla Chips, crushed
  • 2 Lettuce, shredded
Instructions
  1. Wash Jar.
  2. Add ingredients in same order as listed above.
  3. Refrigerate until ready to eat.
  4. When ready to eat shake jar.

 

Strawberry Poppyseed Salad

Strawberry Poppyseed Salad

Strawberry Poppyseed Salad
 
Ingredients
  • 2 T. Kraft Creamy Poppyseed Dressing
  • ½ Cup Strawberries, sliced
  • ¼ Cup Blueberries
  • ¼ Cup Almonds
  • 2 Cups Romaine and Spinach to Brim of Jar
Instructions
  1. Wash Jar.
  2. Wash produce.
  3. Add ingredients in order to above and keep refrigerated.
  4. When ready to eat shake jar and enjoy.
Notes
Additional optional topping:
Mandrain Oranges

 

Tips & Tricks

The number one most important rule to remember when making these salads is to always keep the dressing at the bottom and the salad greens at the top of the jar. Keep the two layers as far away from one another as possible by having them separated with your hard veggies, protein and soft veggies. If you do that, your greens will stay crispy and fresh with no problems.

Follow this Layer List:

  •  Layer 1 (Bottom of Jar): 2-4 T. Dressing of Choice
  • Layer 2: Hard Veggies- This is where you add in carrots, bell peppers, celery, cucumbers, broccoli, cauliflower, etc.
  • Layer 3: Protein- This is where you will add the cheese, meats, beans, hard-boiled eggs, etc.
  • Layer 4: Soft Veggies- In this section you will add tomatoes, onions, corn, avocado, etc.
  • Layer 5 (Top of Jar): Greens to the Brim- Add in your lettuce and/or spinach.

Try to keep the ratio of each jar about half-and-half. That means half of the jar holds the toppings, dressing, grains, proteins and half of the jar holds the greens.

As I mentioned I like to make several of these jars on Sunday evening so I’m prepared for speedy grab and go lunches later on in the week. Luckily these salads last a week in the refrigerator!

Because these jars are so full to the brim you might have to eat off a layer or two of greens (yum!), then replace the lid, shake the heck out of it to distribute the dressing, and then dig right in with a fork.

Hope you enjoy my creations and they make meal planning a success!

Lynell
Coborn’s, Inc. Graphic Designer

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www.cobornsblog.com - Crafty Creations by Lynell