Salad in a Jar

Servings: 1

Ingredients:

1 cup leafy greens
¼-½ cup vegetables
¼ cup fruits
2 tablespoons extras
2 tablespoons salad dressing of your choice

Greens

Veggies

Fruits

Extras

Spinach

Kale

Arugula

Romaine lettuce

Swiss Chard

Spring Mix

Cabbage

Diced bell peppers

Shredded carrot

Cucumber slices

Tomato wedges

Red onion slices

Diced avocado

Cooked beets

Sugar snap peas

Apple slices

Blueberries

Sliced strawberries

Mango chunks

Dried cranberries

Sunflower or pumpkin seeds

Chopped nuts

Shredded or crumbled cheese

Cooked quinoa

Directions:

*Choose your ingredients from the chart above. You need at least one leafy green as the base. Then pick 2-3 vegetables and 1 fruit to add. You may also choose an “extra” from the list to add more flavor or crunch!
Measure and add your ingredients to a quart sized jar with a lid or a similar sized plastic food container/zip-top bag (Use plastic containers if making with a young child). Drizzle the salad dressing over the ingredients.
*Put the lid on and shake well, making sure the dressing coats all of the ingredients.
Open the jar/container, pour into a bowl and enjoy!

* Kid-friendly step

Notes & Tips:

Add protein (chicken, tuna, hard boiled eggs, edamame, beans, or baked tofu) to make it an entree salad!

Recipe Category

30 minutes or less, Kid-friendly recipes, No cooking required

This institution is an equal opportunity provider.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.

Amount Per Serving
Calories		240
% Daily Value*
Total Fat 16g		21%
	Saturated Fat 1.5g	8%
	Trans Fat 0g
Cholesterol 0mg		0%
Sodium 320mg		14%
Total Carbohydrate 22g		8%
	Dietary Fiber 5g	18%
	Total Sugars 12g
	Includes 0g Added Sugars	0%
Protein 6g

Vitamin D 0mcg		0%
Calcium 70mg		6%
Iron 2mg		10%
Potassium 606mg		15%

The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.