Layered salad is easy-to-pack lunch

Layered Layered Salad Salad

is easy-to-pack is easy-to-pack lunch lunch

ABOVE: Layered salad can be made with a variety of vegetables, fruits and toppings in any container available to you. COLLEEN MCGRATH

BELOW: Lisa McCoy, family and consumer-sciences educator with University of Maryland Extension in Washington County, adds blueberries to a layered salad. COLLEEN MCGRATH

written by LISA MCCOY

Now that summer is here, many people are opting to pack salads for lunch. Why not try layering your salad when packing it? It will stay fresher, and you can prepare it the night before so it is easy to grab on your way out the door.

Start with a wide-mouthed glass or plastic container. A pint- or quart-sized canning jar works well. Layering the ingredients keeps them separated until you are ready to mix and eat, and the salad won’t get soggy.

Start with the salad dressing on the bottom, or you can pack the dressing in a separate container. The next layer should be the heaviest ingredients that will not absorb the dressing, such as hard, chopped vegetables like carrots, cucumbers, red and green peppers, cooked beets and onions.

The next layer can be cooked or canned beans like chickpeas, black beans and kidney beans. Other ideas for this layer include cooked grains, such as barley, rice or pasta.

The following layer is for proteins, like diced or crumbled cheese, cooked chicken, ham or tuna, hard-boiled eggs or cubed tofu.

Optional for the next layer are soft vegetables and fruits such as tomatoes, avocados, strawberries, blueberries, mandarin oranges, or dried fruits, like apricots, cranberries and raisins.

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Place optional ingredients in separate containers and let each person create a unique salad. COLLEEN MCGRATH

The next layer should include nuts and seeds, like almonds, walnuts, sunflower seeds and pecans.

The most important part of the salad is the last added to the container – the greens. Try a combination, like romaine lettuce, arugula and red leaf lettuce, to make it more interesting.

Choose your favorite greens, tear them into bite-size pieces and pack tightly.

Close the lid tightly and refrigerate. Be sure that all your ingredients are cut or torn into bite-sized pieces, if needed, so your salad is ready to eat with only a fork.

When you are ready to eat, just shake the container well to mix the ingredients together and then pour them into a bowl. Pour salad dressing over it (if packed separately) and toss it to make sure the salad dressing is evenly distributed.

Putting salads together can be fun for the whole family. Place the optional ingredients in separate containers and let each person create their own layered salad. Using a container that has multiple sections lets you divide the foods for different layers. Make a layered salad chart so everyone knows what foods go in each layer. Every salad will be different as people choose what to include, and some might not have every layer on the chart.

Adding the dressing at the bottom makes it easy to pack and serve with no mess. Try to use a clear container so the colors of each layer make it more appealing.

You might want to bring along a few whole-grain crackers, milk or yogurt, and some fruit to complete your lunch.

Lisa McCoy is a family and consumer sciences educator with the University of Maryland Extension in Washington County. This column originally appeared in The Herald-Mail newspaper.