By Stefanie Djuric and Dawn Blocklinger, Bloomington Hy-Vee Dietitians

We would all like to eat better, but how do we translate that to our brown bag lunch? Why not try a salad in a jar? Jar salads are quick and easy to make and can be made ahead of time and stored in the refrigerator. You only need to remember a few simple steps, and the rest is up to you and your imagination.

When building your jar salad, start with your favorite dressing on the bottom of a jar or container. This keeps your delicate greens from getting too soggy. Your next layer may include a protein, like chicken or nuts, or more hardy vegetables or fruit, such as celery, apples, or pears. The third layer may include cheese, dried cherries, or seeds. The fourth layer will include fruit, such as berries, mandarin oranges, or grapes. The final layer is salad greens. Leafy greens provide vitamins A, C, and K. Vitamins A and C may play a role in skin health and immune function; vitamin K may be beneficial to bone health. Leafy greens like spinach, kale, and Swiss chard may contain eye-healthy antioxidants. Baby kale is tender with a pleasant taste and gives any salad a nutritious boost with extra vitamins, minerals, fiber, and antioxidants. To save additional time, try using a bag salad for your top layer.

Your workweek just got a little easier. No last-minute decisions about what to make for lunch, no vending machine lunch fare, and no trip to the nearest drive-through restaurant. Your jar salad is quick, easy, and affordable.

Hy-Vee is Bloomington’s newest full-service grocery store located at 1403 N. Veteran’s Parkway. Dietitians are on site at the store every day of the week to help you with specific dietary needs or to answer any questions you may have. If you need further guidance, make an appointment with Stefanie or Dawn, your Hy-Vee registered dietitians, at 1035dietitianmailgroup@hy-vee.com, or call 309-663-3054.

^{Source: www.hy-vee.com}

Photo credits:  Dangubic/iStock, bonchan/iStock

Black Bean Quinoa Pint-Jar Salad

Serves: 2

Ingredients:
Lemon-Basil Dressing
1 Tbsp    fresh lemon juice
1 Tbsp    aged white balsamic vinegar
1 Tbsp    chopped fresh basil
1 1/2 tsp    Dijon mustard
2 Tbsp    canola oil
1/4 tsp    salt
1/8 tsp    pepper

Salad
1/2 cup    vegetable stock
1/4 cup    uncooked quinoa
1/2 cup    canned black beans, rinsed and drained
1 cup    thinly-sliced seedless cucumber
1 cup    cauliflower florets
1/2 cup    chopped red bell pepper
1/2 cup    sliced red onion
1 1/2 cups    kale leaves
2 Tbsp    pine nuts, toasted
Instructions:
For lemon-basil dressing, in a food processor combine lemon juice, vinegar, basil, mustard, oil, salt, and pepper. Cover and pulse until thoroughly combined. Set aside. In a saucepan, combine vegetable stock and quinoa. Bring to a boil; reduce heat. Simmer covered for 10 minutes or until stock is absorbed and quinoa is tender. Remove from heat. Stir in beans and prepared dressing.
Divide quinoa and bean mixture between two pint jars. Top with cucumber slices, cauliflower, bell pepper, red onion, kale, and pine nuts. Cover and chill. To serve, empty contents onto a plate. Toss to combine.

Nutrition Facts per serving:
380 calories, 22g fat, 1.5g saturated fat, 750mg sodium, 38g carbohydrate, 9g fiber, 9g sugar, 10g protein.

Daily values:
50% vitamin A, 160% vitamin C, 10% calcium, 20% iron.