Short On Time? Try These 7 Easy Mason Jar Meals
Nutritious and bright meals can easily be brought to work, school, or anywhere on the go with the inexpensive and re-usable mason jar.(Photos by Valerie Cogswell)
Using a Mason jar to showcase your culinary masterpiece is on-trend right now — and for good reason! Mason jars make eating fun again. After all, we eat with our eyes first and Mason jars give us a visual sneak peek into every delectable taste, texture, color and layer before we actually indulge.
This nutritious collection of recipes includes balanced breakfasts to kick-start your day, colorful lunch options that will keep you energized and restaurant-style dinner recipes that will please a crowd (including your family). Whether you use a Mason jar to store your meal, transport it on the go or as a vessel to shake up or bake in, this roundup of 7 indulgent yet healthy meals is sure to inspire you.
1. Steak Burrito “Minus the Tortilla” Jar Traditional burritos include a large flour tortilla stuffed with nutritionally void white rice, a high-calorie meat and a ton of sour cream and cheese. In fact, most burritos have upwards of 1,200 calories and 60 or more grams of fat! Skipping the tortilla and serving a burrito in a Mason jar saves 300 calories or more. Using a lean flat-iron steak adds protein, and swapping out white rice for brown rice boosts the fiber content.
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A salsa made of vitamin C and potassium-rich tomatoes, garlic and fresh cilantro adds tons of powerful flavor with very few calories. Romaine lettuce is high in potassium, vitamin C and fiber and adds color and crunch to this layered burrito. Customize your burrito jar by adding healthy toppings like cheddar cheese, Greek yogurt in place of sour cream, cilantro and chopped avocado. Marinate the steak the night before for ease of prep the next day. CALORIES: 403. Get the recipe here.
2. Portabella Mushroom, Spinach and Caramelized Onion Omelet No matter the time of day, eggs are an easy and impressive source of protein. One egg has roughly seven grams of protein as well as disease-fighting lutein, which may help prevent macular degeneration of the eyes, and choline, which aids in healthy brain development and memory. To reduce the fat while increasing the protein, simply enjoy one or two egg whites for every whole egg.
Adding a handful of fresh, sauteed vegetables boosts the vitamin and fiber content and flavor. To go dairy-free, simply omit the cheese. Try making these savory omelets at your next brunch or family meal. Both portable and versatile, they also pair well with your favorite toast or fresh fruit for breakfast, a salad for lunch on the go or dinner. CALORIES: 138. Get the recipe here.
3. Overnight Apple Pie Protein Oats Overnight oats are very trendy right now, mainly because they are easy to make, nutritious and absolutely delicious! This version has an added boost of protein powder to give you the fuel to power through your day. Sauteed apples add fiber and flavor reminiscent of apple pie. Chia seeds help to thicken the overnight oats and boost the calcium, fiber and protein content. CALORIES: 355. Get the recipe here.
4. Creamy Chicken, Apple and Cashew Salad Did you know that a lunch balanced in protein, carbohydrates and fat can help you ward off an afternoon energy slump and sugar cravings? Creamy Chicken, Apple and Cashew Salad has an ideal balance of lean, muscle-building protein, all-natural carbohydrates and fat to keep you focused and help you to power through your busy day. Try making roasted chicken in bulk for the week for portable, protein-packed meals like this one. Chopped green apples and dried cranberries add bite, sweetness and fiber, while peppery arugula delivers vitamins A, C and K and fiber. A handful of cashews adds iron and manganese, which helps to support a healthy metabolism. CALORIES: 319. Get the recipe here.
5. Fruit Soup With Toasted Nuts Looking for a lean and easy breakfast recipe? Fruit Soup is loaded with creamy, protein-rich Greek yogurt, colorful, fiber-rich berries and topped with crunchy nuts. While a medley of berries like strawberries, raspberries, blackberries and blueberries will give you a variety of vitamins and antioxidants, you can also customize the fruit soup by choosing your favorite berries. This version is topped with pistachios, which are high in the unsaturated “good fats” and can be found already shelled in the bulk section of your local market.
The delicious combination of protein, carbs and fat will help you to burn fat, boost your metabolism and feel energized all day long. Just pour into a Mason jar and serve with a spoon! CALORIES: 277. Get the recipe here.
6. Hearty Chicken, Vegetable & White Bean Soup This delish dish is a cross between a light stew and a flavorful soup and perfect to pack in a Mason jar. Simply remove the jar’s lid and heat when ready to eat. This soup is full of protein from lean roasted chicken, carbohydrates from white beans, carrots, spinach and tomatoes and good-for-you fat from extra-virgin olive oil. The combination of protein, carbohydrates and fat will help to keep your blood sugar stable and prevent an after-lunch energy crash.
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Try roasting your chicken with the breastbone in and skin on — that will make the chicken more flavorful and tender. To save time, chop your vegetables while the chicken is roasting in the oven. And if you’re really pressed for time, skip the roasting and buy a rotisserie chicken from your local market. This mix of hearty soup and light stew makes a big batch, so you’ll have plenty on hand for quick grab-and-go meals all week long. CALORIES: 294. Get the recipe here.
7. Almond Milk & Honey Porridge If you need a change of pace for breakfast, Almond Milk & Honey Porridge is sure to become a staple: It’s sweet, satisfying and easy to prepare. Quinoa is one of just a few grains to qualify as a complete protein (meaning it contains all of the nine essential amino acids, or “building blocks,” of protein), which our bodies cannot make on their own — making it an especially smart choice for vegetarians. It also contains vitamin E, B vitamins, magnesium, calcium, potassium and fiber. A pinch of nutmeg, pure vanilla and honey pairs well with quinoa’s naturally nutty flavor. Almond butter adds richness and omega-3 fatty acids, which can help prevent heart disease and stroke. You can make this porridge at night and store in Mason jars. Then simply reheat with a spoonful or two of almond milk right in the jar the next morning. CALORIES: 215. Get the recipe here.
The original article “13 Healthy Mason Jar Meals" appeared on LIVESTRONG.COM.
By Valerie Cogswell
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