Salad in a Jar – Basic Recipe
- Add 3 TB of dressing in a 32 oz. glass quart jar
- (Read your labels. If you are using mono-fuel-sourcing as a weight management tool, then your Carbohydrate count should be 2g or less per serving if using whole eggs or avocados or cheese. If using lean protein, look for dressings that have less than 5 grams of fat or use low fat cottage cheese and pico de gallo for a tasty lean dressing.)
- Add 3/4 cup of diced non- starchy vegetables of choice like cucumbers, tomatoes, celery and peppers.
- Add 4-6 ounces of clean animal protein (4 hard boiled eggs, 4-6 oz. of canned sardines or wild-caught salmon, or
- 4-6 oz. cubed or diced or shredded organic chicken, or 1/2-1 cup of organic cottage cheese, etc.).
- Top everything with pre-washed and dried (or spun in a salad spinner) organic, leafy greens like Romaine lettuce or a mixture of cabbage, baby kale or spinach, etc.
- Lastly, just screw the lid on. These can be made ahead of time (over the weekend) and prepared for a whole week without getting soggy if prepared properly in order given.
Salad in a Jar – With Eggs or Chicken (Fat for fuel)
Place 2 TB organic extra virgin olive oil at the bottom of a wide-mouth glass quart jar.
- Add 1-2 TB of Balsamic vinegar or freshly squeezed lemon juice to the jar.
- Add salt and pepper to taste and any extra spices you like (organic garlic, onion powder, etc. I like to add 1 TB of nutritional yeast flakes to give it a cheesy flavor)
- If you like it sweet, add 1/4 tsp. raw organic honey
- Swish it around or mix with a long spoon.
- Add 1/3 cup of chopped cucumbers
- Add 1/3 cup diced tomatoes
- Add 1/2 cubed avocado
- Add 1/3 cup diced or shredded carrots, cauliflower, celery, or cabbage
- Add 2-3 chopped hard boiled eggs or 4 ounces of precooked chicken.
- Pack the rest of the 1-quart jar with your lettuce.
- Screw on the lid and keep upright in the refrigerator for up to a week.
Easy Low-Starch Vegetables (fat for fuel)
Stove Top
Instructions:
Heat up 1-2 TB of avocado oil Chosen Foods or Primal Kitchen are both good), or organic extra virgin olive oil. If using avocado oil, you can use high heat without destroying the oil. However, olive oil must be heated on medium to low heat to keep it unharmed and healthy. Add 2-4 cups of low-starch vegetables of choice (sliced cabbage, green beans, asparagus, cauliflower, broccoli, mushrooms, brussels sprouts, spinach, kale, white onions, etc.) Then generously sprinkle with your spices (I use organic garlic powder, onion powder, mineral salt and pepper). Stir, and cover. Depending on the thickness of the vegetables, your cooking time will vary, but just keep testing until you like the tenderness. I usually cook them for about 7-8 minutes, and put the white onions in toward the end, because I like them crunchy. You will have to stir a few times to keep them from sticking while they are cooking. Feel free to add some grass-fed butter to your vegetables. The only time you have to worry about consuming too much healthy oil is when you are eating large amounts of carbohydrates with it.
You may want to store 4oz. portions of chicken with 1-2 cups of pre-cooked vegetables in glass Pyrex containers with lids if you prefer eating hot meals especially for dinner, and just want to heat them in the toaster oven with foil on top and a TB of water added for moisture when you get home. (or you can just re-heat it in a fry pan)