Naturopath in Burnaby and Virtual Care Across BC | Dr. Mélanie DesChâtelets, ND

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The Weekly Lunch Prep – Salad In A Jar

 

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Salad In A Jar [Concept]

Eating healthy is often tied with the notion that it will take much more time and much more money to make it happen.  I believe it to be false in so many ways.  It sure is true that some healthy things are more expensive but one day of unpreparedness and a quick stop over to the food court and the numbers are all the same if not worse for the junk eating. One of my first posted recipes is not a specific recipe but a concept that has revolutionized my "lunch".  Having a salad for lunch is not a novel concept for me.  I'm always counting my vegetable intake and I know counting on 4-5 servings at lunch is a sure way to make me successful on most days.  I like to think of it as my phytonutrient prescription. Prior to this revolutionary concept, I came across on a blog I'd quickly throw things together in the morning.  The salad wasn't always fancy that's for sure. I was introduced to the salad in a jar concept and I have been sold ever since.  How would you like to prep your lunches for the week in not much more time it took you to prepare one?  How would you like to have the time to make it a tad bit fancier and tastier? All these benefits while saving money along the way?  The good old mason jar is the answer.  I'd recommend a large neck screw top so it's easier to get the salad out.  You'll also need to keep one large salad bowl and fork at work.

Instructions

Step #1 invest in good quality extra virgin olives and balsamic vinegars.

  1. One:  They taste way way better Two: They actually provide health benefits like antioxidants.
  2. Check out Olivesontap.com you can have the fun of tasting all the oils and vinegars in the store (North Vancouver, BC) or if you are not local they ship Canada-wide.  Another option is to find your local sources at truthinolive.com.  Olive oil is #1 among the
  3. top fraudulent foods
  4. .

Step #2 invest in some good quality pieces that will spice up the salad!

  1. How about dried blueberries, cranberries?
  2. How about some raw nuts.  And for a treat some caramelized walnuts?

Step #3

  1. Aim for getting fruits and vegetables that fall under the colours of the rainbow.  The more variety in colour the more diverse the nutrients you are eating
  2. Putting it all together.
  3. Put olive oil and balsamic vinegar at bottom of mason jar.
  4. Then place hard vegetables that do well marinating (peppers, carrots etc.)
  5. Layer with more fragile stuff like green leafy vegetables.
  6. Think of protein sources in order to make your salad more sustaining (pre-cooked chicken, nuts, seeds, legumes)
  7. Close and put in the fridge
  8. Bring to work and eat 4-5 servings of veggies yay!

Recipe Notes

When end up saving so much time because the difference to chop carrots for 1 day vs 7 is negligible!  The barrier you create between the oil & vinegar with the hard vegetables ensures the green leaves stay fresh and crispy for the week!

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Cabbage Wedges

 

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Baked Side of Cabbage

Did you know that cabbage is considered part of the brassica family of vegetables? There is growing research that it is protective against certain types of cancers.
Course Side Dish
Servings 6 servings
Author Dr Mélanie DesChâtelets, ND

Ingredients

  • 1 whole head of cabbage
  • 4 Tablespoons of high polyphenol Extra Virgin Olive Oil
  • 1/4 lemon
  • Sprinkle of salt and pepper

Instructions

  1. Preheat oven to 200C/400F
  2. Remove the outer leaves of the cabbage
  3. Cut the cabbage into 6 wedges
  4. Place cabbage wedge on oven sheet.
  5. Brush cabbage with a mixture of 2 Tablespoons of Extra Virgin Olive Oil and w Tablespoon of lemon juice.
  6. Sprinkle salt and pepper over cabbage
  7. Cook for 15 minutes. Flip cabbage wedge and repeat for 15 minutes.
  8. Enjoy! Crunchy, tasty and filling.

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Metabolic Oatmeal Breakfast

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Steel Cut Oat Breakfast

Night before Soak steel cut oats overnight in water with lemon juice. Morning Rinse oats and combine in a pot with water and rice/almond milk. Bring to boil then cover at lower heat.  Add spices and fruit.  Continue to stir for approximately for 10 minutes.  Add 1 tsp of agave syrup if desired.  It is typically sweet enough when a ripe banana and vanilla almond/rice milk is used.

Instructions

Night before

  1. Soak steel cut oats overnight in water with lemon juice.

Morning

  1. Rinse oats and combine in a pot with water and rice/almond milk. Bring to boil then cover at lower heat.  Add spices and fruit.  Continue to stir for approximately for 10 minutes.  Add 1 tsp of agave syrup if desired.  It is typically sweet enough when a ripe banana and vanilla almond/rice milk is used.

Recipe Notes

Fact: Steel cut oats or rolled oats contain beta-glucan  A fibre that is beneficial for bowel regularity and also a fibre that has been shown to reduce cholesterol levels in the blood.