Make

This week, we’re excited to share another dish to add to your list of make-ahead meals – and this one comes in a glass Mason jar. The big benefit? Our healthy Mediterranean salad can stay fresh in a jar for several days.

The trick is to put the salad dressing – homemade or store bought – in the bottom of the jar. Then add hard veggies like onions and bell pepper to pick up the flavor of the salad dressing. Follow that with soft veggies like cucumbers and zucchini. Next, add whole-grain pasta and a layer of protein – tuna, chicken and/or beans. Finally, add salad greens and nuts or seeds. The greens will stay crisp and the whole salad will stay fresh in this glass jar. When you’re ready to eat the salad, simply shake the jar to spread the dressing and grab a fork.

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Another advantage of this salad is time savings. It's easier to wash and cut a few more veggies at one time than to do the same task several times during the week. Get your creative kids or picky grownups involved. Let them choose their favorite veggies and make individual salads in separate little jars. For those who like a little bit of sweetness - top with a few raisins or dried cranberries.

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This salad is a good way to make sure the whole family is eating more vegetables every day. The United States Department of Agriculture recommends children ages 2-3 eat 1 cup of vegetables each day and increase by ½ cup every few years to 3 cups for children 14 – 18 years old. Adults should be aiming for 2 to 3 cups of vegetables each day. Vegetables are low in calories and rich in nutrients like fiber, vitamins, minerals and antioxidants – vital for the health and maintenance of your body. Research shows that people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases like heart disease and cancer.

When schedules and seasons change, our busy lives get busier. But with a little prep time and a couple Mason jars, you can pack your lunch a few days in advance. Or you can have a quick picnic ready for your family during the last days of summer or first days of autumn.

Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today's recipe, email [email protected].

Makes: 1 serving / Prep time: 20 minutes / Total time: 20 minutes2 tablespoons Italian salad dressing1 tablespoon red onion, diced5 cherry tomatoes¼ cup chopped bell pepper¼ cup chopped cucumber¼ cup chopped zucchini¼ cup trimmed green beans (ends removed)¼ cup no-salt-added cannellini beans, drained and rinsed¼ cup whole wheat fusilli pasta, cooked2 tablespoons shredded low-fat mozzarella cheese2 ounces low-sodium albacore tuna, packed in water and drained1 ½ cups field greens1 tablespoons pinenuts

Assemble ingredients as listed to maintain textures:

Place top on the jar.

When you are ready to eat, shake jar to distribute salad dressing.

Notes: Wide-mouth 1-quart mason jars best accommodate larger salads. Assembled salad will last up to 5 days refrigerated with a tight-fitting lid.

From Henry Ford LiveWell.

415 calories (48% from fat), 22 grams fat (4 grams sat. fat), 31 grams carbohydrates, 28 grams protein, 496 mg sodium, 33 mg cholesterol, 300 mg calcium, 9 grams fiber. Food exchanges: 1 starch, 3 vegetables, 3 protein, 2 fat.