Grab & Go Salad

Posted by Alexander on September 19th, 2013 (Diet, Fact Sheets, Good Foods, Health, Healthy Recipes, Nutrition, Uncategorized)

Here’s a smart and simple salad snack idea I picked up recently:


Take a tall glass jar and pour in a tablespoon of your favorite salad dressing (*see salad dressing ideas below). Wash, chop and add fresh salad ingredients like carrot, capsicum, tomato, cucumber, avocado, reduced fat feta or chicken. You may even want to add chickpeas or lentils.  Now fill the jar with leafy greens and herbs like lettuce, rocket, spinach leaves parsley or coriander. Then screw on the lid and place in the fridge until ready to eat. Simple! Before serving give the jar a shake to distribute the salad dressing (*note you do not want your salad to be swimming in the dressing).


You could even want to make a few salad jars in advance for a convenient on the go snack throughout the week.


*Salad Dressing Ideas

1. Oil and Vinegar

Oil and vinegar is an easy and friendly salad dressing option. When mixing try and use more vinegar than oil. The best combination is usually a balsamic vinegar and olive oil. Balsamic vinegar is flavorful and olive oil has tremendous health benefits when used in moderation. Olive oil can lower your LDL (bad cholesterol), which will make your heart healthier.

2. Yogurt-Based Salad Dressing

You can actually use a plain yogurt as a salad dressing base. Using yogurt instead of mayonnaise is a healthy alternative to traditional salad dressings. Try blending the plain yogurt with Dijon mustard and chives. You will still get that creamy consistency, but without all of the saturated fat. For an even healthier salad dressing, use fat-free or low-fat plain yogurt.

 3. Avocado Salad Dressing

Avocados are a great source if polyunsaturated fat which is great for your heart health. On top of this they also contain over 14 different vitamins and minerals  and up to 12 grams of fibre. Avocados also taste great! To make this friendly salad dressing option, mix the “meat” of one or two avocados with crushed garlic, lemon juice, and sea salt.

4. Friendly version of Caesar Salad Dressing

1/3 cup low-fat natural yoghurt
2 tablespoons 96% fat-free mayonnaise
1 teaspoon Dijon mustard
2 anchovies, drained, chopped
2 tablespoons grated parmesan
1 tablespoon lemon juice
2 teaspoons white wine vinegar

Place all ingredients into a food processor and process until smooth. Season to taste with freshly ground black pepper


Written by Alexander

Alexander is an Accredited Practicing Dietitian having completed a Bachelor of Nutrition and Dietetics, and a member of the Dietitian Association Australia (APD)

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