Is Your Salad Healthy?

Eating healthy has become almost synonymous with eating salads. When most people start a diet, they start consuming more salads. What they don’t know is that salads often contain more calories than fried chicken. Even though salad is still the better choice since it has those fruits and veggies, I would advise you to rethink what you putting in that salad. Make it healthier. Build it on your own:

Add More Veggies

Start with the veggies. Fill up the bowl. Add color to it. Choose vegetables such as red onion, yellow bell peppers, red carrots, and green kale. This way you will likely leave less space for the high caloric food.

Limit the Toppings

Toppings in the salad add the yum factor to it. Salads are especially irresistible with feta cheese, pepperoni, bacon, croutons and nuts. The yum factor could end up adding more inches to your waistline so leave them altogether or just add a small dash.

Don’t Miss out the protein

Proteins in the salad make it more filling. If you don’t want to end up feeling hungry after an hour, add some chicken, tuna, salmon, turkey or steak. Vegetarians can add protein in the form of kidney beans, chickpeas, tofu, or other legumes.

Salad Dressings

For some people, dressing is what makes the salad eatable. But this could be the one thing that’s making your salad unhealthy. Keep your dressing skimpy. Or add it to the side. The healthiest dressing is olive oil and lemon with a dash of herbs. And if you just can’t pass up on that mayo, choose the low-fat one.


Some Easy, Healthy Mason Salad Jar Ideas

Mason Jar salads have become a trend in itself among healthy eaters and weight watchers. Not only are they easy to make, but very Instagrammable. Here are some of my favorite healthy Mason Jar Salad Recipes:

Chicken and Bean Mason Salad Jar


  • 2 ½ cup of boiled and shredded chicken
  • 1 ounce white beans
  • 2 cups zuchinni
  • 1 ½ cup celery
  • ¼ cup feta cheese
  • 1/3 cup sun-dried tomatoes
  • 1 cup fresh basil
  • ½ cup Vinaigrette


  • Place chopped basil and Vinaigrette in the bowl.
  • Add the chicken and beans
  • Place in the cheese.
  • Lastly add the zucchini, celery and sun-dried tomatoes.

Bacon and Avocado Marconi Mason Jar


  • 4 tbsp Lemon Vinaigrette
  • 1 small cucumber
  • 1/3 cup Kalamata olives
  • 1 ounce chickpeas
  • 1 red onion (small)
  • 1/3 cup feta cheese
  • 2 cup baby spinach


  • Pour vinaigrette in the Mason jar.
  • Add in the chickpeas.
  • Next place the feta cheese and olives.
  • Finish by adding spinach, red onion and cucumber.

Caprese Mason Salad Jar


  • 3 cup cherry tomatoes
  • 3 cup mozzarella balls
  • 12 fresh basil leaves
  • 2 tbsp virgin olive oil


  • Pour in the olive oil.
  • Add mozzarella balls
  • Place the cherry tomatoes and basil leaves on the top.

Zucchini Pasta with Avocado Mason Salad Jar


  • ½ cup baby spinach
  • 1 cup turkey
  • ½ cup avocado
  • 2 tbsp lemon juice
  • 2 tbsp olive oil
  • 2 tbsp Greek Yogurt
  • Salt and Pepper to taste
  • 1 ½ cup zucchini
  • ½ cup celery
  • ½ cup yellow bell pepper
  • ½ cup cherry tomatoes
  • ¼ cup feta cheese


  • Blend baby spinach, avocado, lemon juice, olive oil, and Greek Yogurt.
  • Add salt and pepper.
  • Pour the dressing into the mason jar.
  • Add turkey to the jar.
  • Sprinkle feta cheese and the olives
  • Add tomatoes, zucchini, celery and yellow bell pepper to finish off.

Asian Mason Jar Recipe

  • 1 tbsp sesame oil
  • 1 tbsp lime juice
  • 1 ½ tsp soy sauce
  • 1/s tsp honey
  • ½ tbsp ginger powder
  • 1 tbsp peanut butter
  • ½ cup cucumber
  • ¼ cup chicken
  • ½ cup red bell pepper
  • ¼ cup carrot grated
  • ¼ cup red cabbage grated
  • ¼ cup cooked quinoa


  • Blend sesame oil, lime juice, soy sauce, honey, ginger powder and peanut butter till smooth.
  • Pour the dressing into the mason jar.
  • Add chicken.
  • Next add the cooked quinoa, red bell pepper, carrot, cabbage and cucumber.

Want more ideas?

You can turn your favorite salad recipe to a mason salad jar recipe, very easily. The trick to making the perfect mason jar salad is the placement. The dressing goes in first. You don’t want the rest of your ingredients to go soggy. Then comes in the protein. It can withstand the dressing without ruining the salad. Next comes in the topping. Lastly the greens. They stay fresh at the top. This sequence also makes perfect sense when you pour it out for eating.

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