A Perfect Pantry

The recent National Nutrition Week aimed to raise awareness around Australians’ eating habits. The initiative encourages Australians to plan ahead and eat well with healthier, homemade meals. Specifically, it challenges Australians to prepare every meal, every day for seven days.

For the working nation, preparing and bringing in lunch to work can often feel like a chore. A little bit of planning, combined with the help of a few mason jars, can offer a healthier and more budget-friendly alternative to buying lunch throughout the working week. It’s not only delicious but is also incredibly quick and easy to whip up, even on a busy morning (aren’t they all?).

Although there are no hard and fast rules around how to create the perfect salad, there are a few guidelines  to ensure your single serve salads remain fresh, tasty and crunchy (read: no soggy leafy greens).

A guide to making a salad-in-a-jar

1. Start with a salad dressing on the bottom of the jar then vegetables. Begin with hard, non-absorbent vegies such as whole cherry tomatoes or cooked beetroot. This reduces the likelihood of sad and soggy ingredients.
2. Throw in favourite beans, grains or pasta, if desired.
3. Cheeses, proteins such as cooked chicken or tuna, as well as softer vegetables like cubed avocado, can be added now - provided there are intentions of eating the salad that day. If you’re preparing for the week ahead, put these ingredients into the jar last on the day you plan to eat it. This helps maintain the best possible quality.
4. Nuts, seeds or lighter grains are next in line.
5. Leafy greens such as lettuce, rocket and spinach go in last.
6. Simply fasten the lid tightly and refrigerate for up to five days (depending on ingredients). While in transit, try to keep the jars upright to prevent the dressing from spilling to other parts of the salad.
7. To serve, shake and empty the contents into a bowl.

Our golden rules

• For the best possible results, add cheeses, proteins and softer vegetables on the day you intend to eat the salad.
• Find and use mason jars with a wide spout - it’s easier to pack and empty the contents.
• Tip: keep homemade vinaigrette in a jar in the home or office fridge. This makes creating salads quicker and easier if you’ve forgotten to prepare a salad jar on the weekend. A simple dressing consisting of one part vinegar to two (or three) parts oil. Lighter, neutral tasting oils - such as rice bran - work well and won’t solidify in the fridge like olive oils will. You can also season and flavour the dressing to your liking with citrus juices, zests or fresh herbs.