Teen Cooking Class: Mason Jar Salad Success!

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Teen Cooking Class was a success with a growing number of teens who love to cook and eat healthier foods!

The menu with recipes for the cooking class included a multitude of Mason Jar Salads:

1. Mediterranean Mason Jar Salad

 First add salad dressing in jar:

Ingredients:

Balsamic Vinaigrette:

  1. 3 tbsp balsamic vinaigrette
  2. 1/2 cup Olive oil
  3. 1 tbsp Dijon mustard or ½ tsp salt + ½ tsp pepper or 1 tsp herbamare

 Now, the veggies, protein, and carbs:

  1. ½-1 sliced cucumber
  2. 1/4-1/2 cup quinoa (see recipe below)
  3. Add several chopped slices of deli meat (salami/turkey meat or garbanzo beans/veggie “meat”)
  4. Add several sliced cherry tomatoes
  5. Add several sliced, pitted Kalamata olives
  6. Add a handful of pine nuts and chia seeds (for healthy dose of magnesium and Omega-3 fats)
  7. And lastly, add your Greens to fit in the jar

 

2. Fiesta Mason Salad Jar Recipe:

 Ingredients:

 Salad Dressing:

  1. 3 tbsp vegenaise (or mayo)
  2. Juice of 1/4 a lime
  3. 1 tsp chili powder
  4. 3/4 tbsp salsa

 Mason Jar Salad:

  1. ½ cup bell pepper
  2. ½ cup black beans
  3. ¼ cup quinoa  (see recipe below)
  4. Southwestern Chicken (can buy veggie protein strips or make your own southwestern chicken with chili powder/lime/salt)
  5. ½ cup diced tomatoes
  6. And your salad greens!!

 

3. Asian Thai Peanut Mason Jar Salad:

 Ingredients:

 Salad Dressing:

  1. Can buy any Thai peanut salad dressing or ginger sesame dressing

 Salad:

  1. 1/3 cup chopped carrots
  2.  1/3 cup diced cucumbers
  3. ½ diced bell pepper
  4. 1/3 cup edamame
  5. 1/3  – ½ cup Stir-fried Chicken
  6. ¼ cup peanuts, sunflower seeds, or almonds
  7. 2 tbsp chia seeds
  8. Mixed Greens

 

4. Berry Apple Chicken Salad

 Salad dressing: 

Balsamic Vinaigrette (see above)

 

Mason Jar Salad:

  1. 1/4 cup chopped cucumber
  2. 1/2 chopped red pepper
  3. 1/3 cup chopped celery
  4. ¼ cup cranberries, blueberries, currants, or raisins
  5. ¼ cup diced apple
  6. 1/3 cup chicken shredded and stirred with 2 heaping tbsp vegenaise
  7. Then, add your salad greens

This one is different because you don’t want nuts/seeds touching moist chicken to avoid soggy nuts/seeds

  1. At the end, add ¼-1/3 cup sunflower seeds

 

Quinoa Recipe:

 You can make quinoa ahead of time and use it in most of your mason jar salads as your complex carbohydrate!

 Ingredients:

  1. 1 cup of quinoa (there are different colored varieties)
  2. 2 cups water
  3. Sea salt, pepper to taste
  4. 2 tbsp olive oil or ghee (clarified butter)

 Preparation:

  1. Rinse the quinoa very well using a strainer
  2. Place well-rinsed quinoa with water and salt in a saucepan, cover and bring to a boil
  3. Turn the heat to low, keep covered and simmer for approx. 15 minutes
  4. When done, the quinoa will have a cute spiral tail

 

Fun fact:  Quinoa is from the Andean mountain regions of Peru, Chile, and Bolivia and was originally cultivated by the Incas

 

Stir-Fried Chicken:

 Ingredients:

  1. 1-2 chopped up Chicken breast (amount depends on if you want leftovers)
  2. ½ chopped yellow/white onion
  3. 2-3 tbsp coconut oil
  4. Stainless steel stir fry pan

 Preparation:

  1. Use separate cutting board for all uncooked meats to avoid contamination
  2. Make sure to wash your hands after handling chicken before touching other foods
  3. Bring 2 tbsp of coconut oil to melt on medium-high heat
  4. Add chopped onions until sautéed which means light brown color (tip: keep onions moving, so they don’t get charred)
  5. Add chopped up chicken breast, and stir every 2 minutes until golden brown on all sides (takes about 7-9 minutes)
  6. Add salt and pepper to taste (or other seasoning of your choice)

 

Stay tuned for our next cooking class that will include Paleo Baking of healthier versions of baked goods. We will also be using advice and the help of young teens whose passion is to BAKE!!!

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