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Beetroot, fetta and mint salad jar

Salad jars are a popular option for work lunches or busy days. You can prepare them in advance, layering the ingredients so they stay fresh. Then just tip them onto a plate to serve. For this recipe, you’ll need a lidded jar that can hold roughly 4 cups.

  • L/D Lunch/Dinner
  • HH Heart-healthy
  • GUT Gut-healthy
  • Salads
  • Prep time 10 mins
  • Cook Time 10 mins
  • Serves 1 large serve
  • Difficulty medium

Method

  1. Starting off with Layer 1, place dressing ingredients in your chosen jar, secure the lid and shake to combine.
  2. Add the remaining layers to the jar in order, finishing with Layer 6. The layering helps keep the ingredients fresh and prevents sogginess.
  3. Pop the lid on the jar and store in the fridge. To serve, simply tip the ingredients onto a plate. The dressing will come out last and coat the ingredients. Enjoy!

Nutritional information

By Jean Hailes Naturopath Sandra Villella

This salad jar is perfect to take to work or for a busy day. It provides a colourful and balanced meal, which we need for good health.

The palm-sized portion of protein (egg, fetta) helps maintain your energy levels and keeps you feeling satisfied for longer. Also, protein is made up of amino acids which are important for supporting brain health and mood.

The colourful vegetables and low-GI carbohydrate (quinoa) help balance blood sugar levels, meaning a steadier supply of energy. They are also a good source of fibre for a happy digestive system.

Finally, the healthy fats in the dressings and toppings are rich in brain-friendly nutrients. What’s more, they add flavour and crunch.