Have you seen the beautiful, Instagram worthy meals in a glass jar? What you might think is a tactic used by fancy food bloggers to gain traction, is actually a nutrition trend worth following.
Not only do mason jars help create meals that look aesthetically appealing, but they provide a practical and portable solution for anyone who wants to eat more nutritious meals. From overnight oats, fiesta salads, and noodle bowls, using mason jars in your meal planning is not only easy and convenient but also good for the environment.
This month I’m sharing a few of my favorite twists on what you can make in the mason jar! Do you have a favorite recipe you make in a mason jar? Send it my way - I’d love to share!
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The Mason Jar Movement: 3 Foolproof Meals Anyone Can Assemble
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 The Mason Salad
The secret to building the perfect salad in a mason jar is all in the layering. By following this order (along with proper storage and refrigeration), your salad can last 3 - 5 days:
- Start with the dressing on the bottom. Putting the dressing at the bottom prevents the salad from getting soggy and when it’s time to eat, it’s easy to mix.
- Add protein such as chicken, fish, beans, or edamame, and whole grains like quinoa or brown rice. This adds a layer between dressing and veggies, helping to keep things fresh.
- Pack in the veggies. Here is your chance to get creative with diced tomatoes, chopped bell peppers, sliced mushrooms, and more.
- Top with leafy greens. To preserve the freshness of your meal, add the leafy greens like lettuce, spinach, or kale to the top of the jar.
- When ready to eat, shake it up and enjoy it!
Recipe Inspiration: Make an Italian Salad with Italian dressing, pepperoncini’s, chickpeas, olives, carrots, red onion, tomato, and romaine lettuce.
Sippin Soup from the Jar
Creating a soup in a mason jar is as easy as it is versatile in offering a nutritious and delicious meal in about 20 minutes or less! Here are a few tips to ensure your mason jar soup is a success:
- The key to creating a soup you will savor is to make sure your veggies are sliced, diced, shredded, spiralized or chopped into small pieces.
- If including animal protein, cook in advance.
- Add fresh herbs and spices.
- Enhance the flavor with tomato sauce, red curry paste, coconut milk, and miso.
- Add 1 - 1 ½ cup very hot water (almost boiling), let steep with lid on for about 5 minutes before serving
Recipe Inspiration: Combine rice noodles, sliced carrots, sliced zucchini, bok choy, shredded chicken, 1 tbsp lemon juice, 1 tsp sriracha, cilantro, and hot water to create a Thai Noodle Salad.
Overnight Oats
Whether you're working, going to school, or trying to keep your kids busy it can be challenging to eat a good breakfast. The concept of creating oatmeal in a jar that you can grab on the way out the door is a genius solution.
- Start with adding old fashioned rolled oats to a glass jar (usually about ¼ - ½ cup dry oats is a good start)
- Mix in 1 tbsp of chia seeds for a boost in nutrition
- Add liquid such as milk, soy milk, coconut milk, almond milk, rice milk, or hemp milk to glass jar. Add enough liquid to cover the dry ingredients.
- Accent with sweet and salty toppings such as almonds, hazelnuts, walnuts, cashew nuts, raisins, berries, bananas, cherries, apples, pears, sunflower seeds, pumpkin seeds, nut butter, or coconut flakes.
- If you prefer your toppings to have more of a crunch or to maintain their freshness, add them in the morning instead of overnight.
- Spice it up with flavor by adding cinnamon, vanilla, cocoa powder, pumpkin spice, or gingerbread spice, the list can go on!
- Put the lid on the jar and let soak overnight.
- Enjoy!
Recipe Inspiration: Check out this month's recipe of the month!
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Plan for Success
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Here are a few of my tried and true meal prep tips that can help ensure mealtime delicious and nutritious:
1. Organize for success. This includes organizing your kitchen, pantry, and refrigerator as well as your menu and grocery list! Spending a little time getting organized can save a lot of time when it comes time to implement. Being organized also means having the right containers with lids to help store the foods you make!
2. Stock and restock your pantry for success. The key here is that you will need to restock your pantry on a regular basis; it’s important to find a system that works for you. A well-stocked pantry includes:
- Whole grains: brown rice, quinoa, oats, bulgur, whole-wheat pasta, polenta
- Beans and legumes: canned or dried black beans, garbanzo beans, pinto beans, lentils
- Canned goods: low-sodium broth, tomatoes, tomato sauce, artichokes, olives, corn, fruit (no added sugar), tuna, salmon, chicken
- Oils: olive, avocado, coconut, grapeseed oil
- Nut and nut butters: unsalted nuts, almond butter, peanut butter
3. Spice up your cupboard. Keep a variety of herbs and spices on hand to enhance flavor and taste while boosting the nutrition profile of your meals. A few favorites include: black pepper, cayenne pepper, cinnamon, cumin, curry powder, garlic powder, dried rosemary, dried basil, dried oregano, and vanilla extract
4. Make time. Carve out the time to plan and prepare for how you will fuel yourself during the week. You are worth the time and effort. A well-nourished body will have the energy and strength to do all the things life is calling you to!
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Featured Recipe
Overnight Oatmeal Trio
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 Recipe by Dairy Max
Ingredients:
- 1/3 cup old fashioned oats (use gluten-free if desired)
- 2 tablespoons dried sweetened cranberries or raisins
- 2/3 cup milk (1% was used)
- 1 tablespoon chopped pecans
- Dash of cinnamon
- Brown sugar or honey, if desired
Instructions: Layer ingredients except brown sugar in a jar. Cover; refrigerate at least 8 hours but no longer than 3 days before eating. Add brown sugar or honey, if desired.
Variation 1: Use chopped dried apricots, orange zest, and walnuts instead of cranberries and pecans.
Variation 2: Use dried blueberries and sliced almonds instead of cranberries and pecans.
Nutrition Information: Calories: 370, Total Fat: 5 g, Saturated fat: 1.5 g, Cholesterol: 10 mg, Carbohydrate: 60 g, Fiber: 6 g, Protein: 14 g, Calcium: 18% DV, Sodium: 75 mg
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Be Inspired
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“I will prepare and some day my chance will come.”
― Abraham Lincoln
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About SO Nutrition
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Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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