Mixed Greens Jar Salad with Avocado-Cilantro-Chia Seed Dressing

Jar salads are the rage! Enlighten your taste buds with this fresh, easy on-the-go mixed greens jar salad.

Guest Post By: Kathleen Castrejon, Dominican University Nutrition and Dietetics Student

Each morning as the sun shines through my window and onto my face my heart pounds. It’s as if my body were a personal assistant reminding me of my daily duties. My mind kicks into autopilot searching for shortcuts to help me get through my jam-packed day. Should I skip packing a healthy lunch? Tempting, but not since I discovered jar salads. No more standing in crowded salad bar lines. These easy, on-the-go lunches take only minutes to make and will save you time and money. On average, a jar salad costs about five dollars less than purchasing one at your favorite lunch spot.

My latest go-to lunch is this Mixed Greens Jar Salad with Creamy Avocado-Cilantro-Chia Seed Dressing. Chia seeds offer a wide variety of health benefits. In fact, they naturally contain a hefty dose of heart-healthy alpha-linolenic acid (ALA). I like to prepare my jar salad the night before and store it in the refrigerator. You’ll have plenty of leftover creamy Avocado-Cilantro-Chia Seed Dressing. Hint: It makes a great topping for Grilled Blackened Fish. For more delicious salad recipes like Classic Spinach Salad and Beet-Walnut and Spinach Salad, download the FREE app Eat Healthy Homemade Meals.

Mixed Green Jar Salad with

Creamy Avocado, Cilantro and Chia Seed

Dressing

1 serving

Prep time=15 Minutes

Cooking time= 0 Minutes

Dressing Ingredients:

• ½ cup of extra virgin olive oil
• 1 cup of cilantro, chopped
• ½ small avocado
• 1 ½ fresh limes, juiced
• 2 medium garlic cloves, chopped
• ¼ jalapeño pepper, chopped and with the vein removed
• ¼ teaspoon cayenne pepper
• ¼ teaspoon Himalayan salt (really any will do)
• ¼ teaspoon cumin
• ¼ teaspoon black pepper
• 2 tablespoon of chia seeds

Salad Ingredients:

• 1 cup of chopped mixed greens
• 1/3 cup of cherry tomatoes halved
• 1/3 cup of chopped red onions
• 1/3 cup of canned organic corn, rinsed
• 1 tablespoon of crumbled feta cheese

Directions:

1. To prepare the dressing, place the olive oil, cilantro, avocado, lime juice, garlic, avocado, jalapeño, salt, cumin, and pepper into a blender and process until smooth.
2. Pour the dressing into the bottom of a mason jar. Add the chia seeds.
3. Layer the mason jar with the mixed greens, tomatoes, red onion, corn, and feta cheese.
4. Refrigerate until ready to eat.

Nutrition Information per serving: (1 jar salad and 2 tablespoons dressing): 277 calories, 18 grams fat, 3 grams saturated fat, 7 grams protein, 25 grams carbohydrate, 8 milligrams cholesterol, 304 milligrams sodium, 5 grams fiber, 7 grams sugar

Salad inspired by a featured recipe on foodiecrush.com. Dressing inspired by EatingWell.com