You’ve told us before you’d love to see quick and healthy lunches grace the pages of Rock My Style so we’re sure you’re going to be as pleased as we are about our new collection of scrumptiously good recipes.

We’ve teamed up with Family Health Coach and Wellness Strategist Bronwyn Hudson from Fuel Your Family to share some nutritious and tasty food ideas with you. Last week Adam and I spent several hours over in Bronwyn’s gorgeous kitchen; think huge island unit, french doors out to a rose scented garden and loads of natural light from skylight windows. Oh and the sun was shining AND we got to eat loads of yummy food. Heaven!

I have to admit (like my smoothies), I’ve got in a bit of a rut with my salads. If I’m at home I usually tear open a bistro salad bag, chop up some cucumber and tomatoes, throw on some feta, sunflower seeds and a dash of lemon juice and tuck in. Bronwyn’s salad jars reminded me there are so many other combinations I could be going for.
With picnic season in full swing these layered jars packed to the brim are a great way to store and transport your lunch. If you’re not lucky enough to be dining al fresco, this portable salad is a great to take to work too.

The Container

Look for a jar with a strong seal and a wide opening. We’ve used large kilner jars for impact here but for one serving you could easily go for a smaller size such as a terrine jar. Mason, kilner or even a large olive jar are perfect for making your lunch portable.

The Anatomy Of A Salad Jar

There’s a trick to packing your jar making sure all the ingredients stay fresh and don’t go soggy. If making in advance add protein in the morning to the top of the jar but if making to eat fresh on the day you can layer the protein nearer to the bottom.
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To get a range of phytonutrients in our diet eat a variety of coloured fruits and vegetables daily. The visual aspect of the jars is a great way to encourage you to think about what different colours you could add.

  • Dressing goes in first! When you tip the salad out onto the plate the dressing comes out on top. We’ve included a super quick and healthy dressing recipe in our handy grey box. The dressing you see in the smaller jar is a tahini version we’ll share very soon.
  • Next layer in your hard veggies or beans – think carrots, chickpeas, peppers, cooked beetroot, black beans, cucumber, raw cauliflower or broccoli
  • Then add in a layer of softer vegetables such as sweetcorn, peas, red onion, mushrooms, cubed roast sweet potato or celery
  • Next pile in your nuts, seeds or grains; Cooked brown rice, quinoa, millet, wholegrain pasta; almonds, sunflower seeds, walnuts, pumpkin seeds are all ideal to include
  • If you’re making your salad to eat fresh then layer the protein at the very top, if making ahead then add your protein above the nuts, seeds or grains; chicken, salmon, feta cheese or hard boiled eggs are great for salads.
  • Throw in another layer of colour; tomatoes, red cabbage, fresh herbs, radish or even berries
  • Top off with your leaves; lettuce, spinach, rocket, mixed salad leaves for example


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The basic ratio is about 3 parts oil to 1 part vinegar or lemon juice. You can also add chopped herbs, mustard, honey, orange juice, garlic, tahini, etc.

  • 3 Tbsp extra virgin olive oil or flaxseed oil
  • 1 Tbsp apple cider vinegar or freshly squeezed lemon juice
  • Salt and pepper

Put all the ingredients into the jar, put the lid on and shake.


To serve

Bronwyn suggest removing the salad leaves first and arranging on the plate, then tip the rest over the top and toss gently with a fork.

Anyone going to give a layered salad a whirl? What combinations are you going for?