Plant-Based Mason Jar Meals For A Lighter Lunch

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Sure, we’re all into the idea of packing a healthy lunch to bring to work. But between the unappealing Tupperware, figuring out which items may or may not get soggy, what food should be packed separately to not spoil everything else, etc., $10 for a mediocre sandwich/salad at the deli suddenly seems like a great deal.

The following four options, with fresh, plant-based ingredients stacked strategically in pretty glass jars, will change the way you feel about packed lunches. And just in time for the start of summer.

Burrito Bowl Jar

Serves 2

Ingredients

  • 1 large or 2 small tomatoes, chopped
  • ½ red onion, finely chopped
  • 3-4 sprigs cilantro, finely chopped
  • ¼ jalapeño, de-seeded and finely chopped
  • 2 limes
  • ½ small can black beans, drained and rinsed
  • 1 ear of corn
  • 1 ripe avocado
  • handful of corn tortilla chips
  • 2-3 tablespoons regular or vegan sour cream
  • ½ cup chopped Romaine lettuce
  • sea salt
  • olive oil

Preparation

1. First, make the salsa. Combine the tomatoes, onion, cilantro and jalapeño in a small bowl. Add about a tablespoon of olive oil and the juice of half a lime. Season with salt and mix to combine. Divide this mixture between two glass jars.

2. Place the black beans in a small mixing bowl. Season with a teaspoon of olive oil, a healthy squeeze of lime (about a quarter) and sea salt. Mix. Divide this mixture between the two glass jars on top of the salsa.

3. Place the corn on a grill or grill pan and grill for about 5 minutes or until browned, making sure to turn the corn to get each side cooked. Allow to cool, the cut off the kernels by holding the ear vertically stem side down and slicing downward with a knife. Add the corn on top of the beans in each jar.

4. Slice the avocado and place in a small mixing bowl. Add a teaspoon of olive oil, a healthy squeeze of lime (about a quarter) and sea salt. Using a form, mash until smooth but still chunky. Divide between the two jars on top of the corn.

5. Place the corn chips in a clean dish towel. Pound them a few times with your palm to break them into small pieces. Divide between the two jars on top of the avocado.

6. Top the corn chips with a healthy dollop of sour cream. Top that with the lettuce. Finish off each jar with the remaining lime (you should have half a lime which you should cut into two quarters).

 

Grilled Vegetable + Quinoa Jar

Serves 2

Ingredients

  • 1 cup cooked quinoa
  • ½ small can of chickpeas, drained + rinsed
  • 4-6 asparagus stalks, trimmed
  • 6 radishes, quartered
  • 1/4 of a fennel bulb, trimmed to the root + sliced
  • handful of baby arugula
  • ¼ cup feta cheese
  • a few sprigs of mint
  • ¼ cup balsamic vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon raw honey
  • 3 tablespoons olive oil + more for drizzling
  • sea salt + pepper

Preparation

1. Make the dressing: Place the vinegar, mustard and honey in a small mixing bowl. Slowly drizzle in about 3 tablespoons of olive oil while whisking. Season with salt and pepper to taste. Divide the dressing between two glass jars.

2. Divide the quinoa between the two jars. Then add the chickpeas on top of the quinoa.

3. Season the asparagus fennel and radishes with salt and pepper and a drizzle of olive oil. Place on a grill or grill pan on medium high and grill until browned on all side, about 5-8 minutes. Slice the asparagus into bite-size pieces and place all the veggies in the jar on top of the chickpeas.

4. Crumble the feta on top of the veggies. Top with arugula and mint. Season with salt and pepper.

 

Kale Pesto Zoodle Jar

Serves 2

Ingredients

  • 4-5 kale leaves, stemmed + chopped
  • fistful of basil leaves for pesto
  • ¼ cup parmesan cheese
  • juice of 1/2 a lemon
  • ¼ cup olive oil
  • 1 large zucchini
  • ½ small can of cannellini beans
  • 8-10 baby tomatoes
  • 8-10 pitted black olives
  • handful of basil leaves to top
  • small handful raw pumpkin seeds or pine nuts
  • sea salt + pepper

Preparation

1. Place the first 4 ingredients in a small food processor or blender. Pulse to combine while slowly drizzling in the olive oil until smooth. Season with salt and pepper to taste. Divide the pesto between two jars.

2. Using a spiralizer, spiralize the zucchini. Add on top of the pesto. Add the cannellini beans on top of that.

3. Pre-heat oven to 425 ºF. Place baby tomatoes on a parchment-lined baking sheet. Season with salt and pepper and a small drizzle of olive oil. Place in oven and cook for about 8-10 minutes until starting to brown. Place tomatoes on top of beans. Add olives on top of that. Top with basil and pumpkin seeds or pine nuts.

 

Thai Rice Noodle Jar (Just Add Water!)

Serves 2

Ingredients

  • 1 small packet of instant rice noodles (about 2 ounces)
  • 1 bouillon cube (chicken, beef or veggie), cut in half
  • 1.5 tablespoons fish sauce
  • 2 teaspoons coconut oil
  • 2 tablespoons tamari
  • 2 teaspoons of chili paste (more or less according to your heat preferences)
  • ¼ red pepper, sliced
  • handful mung bean sprouts
  • 2 scallions, sliced
  • handful of dark leafy green of your choice (spinach, kale, dandelion, etc.)
  • 4-6 leaves of Thai basil
  • 10 crushed peanuts
  • 2 wedges of lime

Preparation

1. Place half a bouillon cube in each jar. Divide the fish sauce, coconut oil, tamari and chili paste between each jar. Add rice noodles on top. Add the veggies, then the greens, then the basil. Top with crushed peanuts and lime wedge.

2. When you’re ready to eat, add hot water and mix to combine.

Source: www.mindbodygreen.com

2015-05-13T12:37:56+00:00

Related Questions

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    Do as you please as far as dressing goes! Just stay away from harmful ingredients! Mrs. Dash, seasonings, Olive Oil,

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    You can also consume the Master Cleanse (cayenne, maple syrup, lemon juice) if you choose. You can drink this as much as you like depending on how you feel.

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    Q: I am on my 3rd day of the fully body cleansing. I am definitely doing this to lose weight. I am a 52 year old, black, Christian, wife, mother to 21 and 14 year old girls, legal secretary who is 450 lbs. I am to the point now where if I don't do this I'm going to be housebound. I can barely move some days that is why I started this because I feel so unhealthy. I have a question about the nuts. I got all gun-ho and ordered $135.00 worth of organic nuts from nuts.com. I got raisins, pumpkin seeds, sunflower seeds, almonds, walnuts, pecans, pistachios and cashews and mixed them all up together (well I purchased 2 lbs of each but I only mixed up 1 lb of each together). Anyway, I was reading about how much calories are in nuts. Should I not pay attention to that because I was consuming a lot of calories in the first place or do I have to watch how many nuts I eat? I have put some nuts in a sandwich bags and basically filled it up and that is supposed to be my nuts ration for the day. I am also eating fruits and vegetables. So far the fruit have been grapes, grapefruit, red apples, pears, green apples and bananas. The vegetables have all been in a salad: tomatoes, celery spinach leaves, carrots, mixed in balsamic vinaigrette. I only ate the salad Monday night all the other times I have just eaten the fruit and nuts. I am also consuming approximately 75-100 oz of water. Sorry I’m long winded I just wanted you to get the entire picture.

    A:

    Thanks for the question, I can definitely help you.

     

    I am currently writing an eBook for www.dherbs.com called "Losing weight the healthy way." I have been a weight loss counselor for many years. I am also a health coach, personal trainer, bodymind nutritionist, and a vegan lifestyle coach. 

     

    When it comes to weight loss most programs want you to lose weight to get healthy. My mindset is to get healthy and lose weight. 

     

    In my health/fitness/nutrition coaching program www.theveganeffect.com I use a lowfat/high carb/ high raw/ nutrient dense/ high alkaline diet to achieve long term weight loss success. So far I am 100 percent in getting clients long lasting weight loss. If you are interested in my program please fill out the health history form on the side of the web page. We could have a free 1 hour initial consultation over skype to see how I can best help you.

     

    Nuts are best kept to a minimum if you use them at all. Nuts are extremely high in fat and have the opposite omega 3- omega 6 ratio that is optimal for health. Seeds are best as far as ratios are concerned. Also nuts are truly easy to over eat and cause your nutrient ratios to be off.

     

    A healthy vegan diet is a high raw fruitarian diet. 

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    Snack: Sorbet

     

    Hope this helps

    Gary Gibson HHC CPT BMI VLC

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    A: We have numerous raw salad dressing recipes available on our recipe section. The salad dressing you tried, might be better with apple cider vinegar instead of lemon juice in addition to adding the sea salt and herbs & spices of your choice.

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    I BELIEVE PEOPLE SHOULD EAT ACCORDING TO THEIR SPECIFIC LIFE STYLES ... THE LESS THE BETTER. FOOD IS KILLING US TODAY!

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    You're welcome, Beloved!

    The best way to get sodium is via vegetables (i.e. celery).

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    Product Link:
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    Q: Lunch is organic salad dressing allowed or maybe fresh lemon juice and some extra virgin olive oil (EVOO) (cold pressed)

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    Organic salad dressing is a healthy alternative, but because they're bottled they usually contain preservatives to sustain their condition on store shelves. We recommend sticking to raw and fresh ingredients like using extra virgin olive oil as a base for homemade dressings. Adding apple cider vinegar, lemon juice, sea salts and other spices are common ingredients for homemade dressings.

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    RESPONSE: The small one may do depending on what you are using it for, i.e. drinking water, air purification, etc. Overall, it should be very helpful!

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    Q: I have a 17 years old daughter that is taking the brain toner for her epileptic seizures for about a month now. I wanted to know how long with the effects take place to allow sufficient oxygen to her brain, and will the seizures eventually cease? My daughter is on a herbal, and conscious diet, but I am still working on her eating out to restaurants every now and then. Working on her getting the proper rest each day, since she is a junior in high school. Please let me know if there is anything else I need to do, since she did have a small seizure today, which is better than the ones she has had in the past. I know it will take some time for the brain toner to work.

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    Patience is required in healing, Beloved! Let nature take her natural course! Also, there may be underlying metaphysical causative factors for the seizures. I would suggest adding Ethereal Bliss with Brain Tuner, and she should also drink the Brain Tuner Tea along with taking the capsules. These are optional, but I do recommend them, at least to experiment with in hopes of facilitating elimination of the seizures. Have her perform deep breathing exercises on a daily basis too! A raw foods/vegan diet is BEST for her too! Undoubtedly so! Those restaurants are using some very dangerous chemicals. Drive this point home to her!

    Product Links:
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    Brain Tuner
    Brain Tuner Tea