Strawberry Mango Salsa and Black Bean Jar Salads

Strawberry Mango Salsa by Produce with Amy“April hath put a spirit of youth in everything.” ~ William Shakespeare

Even though there has been a chill in the morning air, I witnessed subtle shades of green appearing in nature on my morning commute. I will never take the promise of spring for granted. After a long winter it feels like my responsibility to soak it up and marvel in the beauty of an awakening landscape.

The spring marks a fresh start for me on many levels. I have a new name, a new Always keep fresh produce on hand.residence, and a new love (I promise to share more details in the coming months).

Over the past year I have been reminded that life sure works in mysterious ways and can take a sudden turn. While my life has taken a new direction – what remains the same is my devotion to an abundance of fruit and vegetables in my diet. Partnered with whole foods – meal preparation helps me feel good in my clothes, fuels my busy day, and helps keep my immune system strong (though this spring I am suffering from a lingering cough/cold which will hopefully be remedied with green smoothies).

In many circles, when it comes to healthy eating the first thing that comes to mind is the word salad. While I do not think that salads need to be a part of healthy meal plan, they are a great way Strawberry Mango Salsato reach a wide range of nutrients. However, there is no need to grimace over the thought of rabbit food because my salad recipes promise to never be boring. In fact, they incorporate a rainbow of fresh produce and an exotic array of flavors.

When I came up with the Mason jar salad recipe that I am sharing in this post, I decided to make a sweet and savory dressing that would also serve as a salsa. You could use it as a dip for chips or raw vegetables, to dress up wraps, served over a sweet potato, slathered on a burrito, or (if you eat meat) as a topping for fish, shrimp, or chicken.

I hope that you enjoy it as much as I did!

Fresh LimesSTRAWBERRY MANGO SALSA

*16 ounce container of finely chopped strawberries
*1 mango finely cubed
*1 cucumber, seeded and finely chopped
*1 bunch of thinly sliced green onions 
(or 1/4 cup of yellow, white, or red onion)
*1 seeded and finely chopped jalapeno
*1 large clove of garlicLime zest
*1/2 bunch of finely chopped cilantro
*Juice and zest of one lime
*Tablespoon of olive oil
*Tablespoon of balsamic vinegar
*Salt and pepper to taste

Printable recipe below. (When I made this salsa I doubled the recipe. This gave me enough salsa for five jar salads and enough to eat with tortilla chips and over bean burritos)

If you are new to Mason jar salads you may want to check out this post where I share tips and techniques for successful salads.

Black Bean Mason Jar Salads with Strawberry Mango Salsa by Produce with AmyStrawberry Mango Salsa
BLACK BEAN MASON JAR SALADS WITH STRAWBERRY MANGO SALSA

 

(I divided and layered the following ingredients in five ~ wide-mouth 1 quart Mason jars)

*1/4 cup of Strawberry Mango Salsa. I also added a drizzle of rice vinegar and a teaspoon of olive oil. *Next time I will add more salsa/vinegar/oil because the salad could have used a bit more dressing.
*1 chopped yellow bell pepper
*1 container of halved grape tomatoes
*1/4 cup of black beans
*1 sliced avocado (next time I would make sure that had more avocado on hand and put 1/2 an avocado in each jar)
*Romaine lettuce
*Alfalfa Sprouts

Other potential ingredients for this salad would be: pineapple, corn, pickled jalapenos, black olives, and any of your other favorite taco ingredients.

PRINTABLE RECIPE: STRAWBERRY MANGO SALSA by Produce with Amy

Pin it HERE

Make sure you check out my other Mason Jar Salad Recipes that all include homemade dressing.

While you are in the mood to check out delicious food combined with writing, make sure that you check out one of my creative writing student’s delightful blog called Superior Tastebuds: The Dish on Local Eating. Abbi is an incredible writer and human being. I find her mature – and always inspiring and creative. I know that her blog will be a success and I encourage her to continue posting. Don’t her Vanilla Crepes with Sauteed Apples and Homemade Whipped Cream sound and look amazing? Maybe Abbi and I will check out a restaurant this summer and write together.

Check out the dazzling visual poem that Abbi wrote in my class the past fall. I think that her poem about canning fits in perfectly with Mason jar salad recipes.
Abbi's Canning Poem

To all my faithful friends and readers, I apologize for being away from the computer for so many months. I am back and it feels wonderful to be blogging again. I have missed you and appreciate your outpouring of support! Please continue to share my recipes, post your comments, and follow me on social media (links on the right hand of the page). Together we can embrace a healthy lifestyle and thrive!

StrawberriesSalsa for Dressing in Mason Jar SaladsAlfalfa SproutsBlack Bean Jar Salads with Strawberry Mango SalsaFullSizeRender (19)Black Bean Jar Salads with Strawberry Mango Salsa

 

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Tangy Jarred Salads with Sauerkraut, Hot Peppers, Pickles, & Mustard Dressing

Tangy Jarred Salads with Sauerkraut, Pickles, Hot Peppers, and Mustard by Produce with Amy“In matters of healing the body or the mind, vacation is a true genius!” 
― Mehmet Murat Ildan

The glory of spring break stretches before me in the beauty of a week with few obligations. Even my normal weekend marathon of food prep has come to a delicate halt. I made a loaf of bread and will make dinner salads from scratch this week (I may prep a few jarred salads tomorrow to grab for a quick-lunch or dinner. Mid-week I will make soup and get a jump on next week’s food prep to free up time on the weekend). However, my main focus this week will be posting all of the new recipes that have been building up for the past couple months that I have not had the luxury of time (or energy) to post.

A few weeks ago as I was contemplating the Mason jar salads that I bring to work each Tangy Jarred Salads with Sauerkraut, Peppers, and Pickles by Produce with Amyday for lunch, I decided that I wanted a very non-traditional salad. At the time I was fiercely craving sauerkraut. I love the combination of hot peppers, pickles, and mustard with sauerkraut and my affinity for tart and tangy gave rise to this delicious salad creation. I confess that it may not be for everyone, but I really enjoyed it and will be making it again soon.

If you are not familiar with Mason jar salads you may want to read this post where I give some tips and information about making jarred salads.

MUSTARD DRESSING

  • 1/2 cup of raw apple cider vinegar (Or your vinegar of choice. Since homemade dressings can be made to suit Tangy Mustard Dressingindividual tastes, I always recommend that you add vinegar to meet the level of tartness that you enjoy.)
  • Juice and zest of one lemon
  • 1 Tablespoon of Dijon mustard (I have also used plain yellow mustard or spicy brown)
  • 1 clove of garlic
  • 1 Teaspoon onion
  • 1/4 cup of olive oil (You can add more depending on taste. You could also skip the oil and add the oil directly to each salad, or to the jar, to maintain portion control. I usually make my dressing without oil and add 2 teaspoons to each jar or to the salad if it is plated.)
  • Salt and pepper to taste.
    Tangy Jarred Salads by Produce with Amy

TANGY JARRED SALADS WITH SAUERKRAUT, HOT PEPPERS, PICKLES, & MUSTARD DRESSING

3I added the following and divided into five ~ 1 quart Mason jars:

  • 3 Tablespoons Mustard Dressing (per jar)
  • 4 chopped carrots
  • 1 large sliced cucumber
  • 1 chopped green bell pepper
  • 10 sliced radishes
  • 1 can of sauerkraut
  • Chicago Style Hot Peppers (I added a couple of Tablespoons per jar. 1Banana peppers or jalapeno also work well)
  • Dill pickles (A couple TabIespoons per jar. I used my mom’s should-be-world-famous dill pickles)
  • 1 quart of halved grape tomatoes
  • 1 container of alfalfa sproutsPrintable Recipe: Tangy Jarred Salads with Sauerkraut, Hot Peppers, Pickles, & Mustard Dressing

This salad would make a wonderful side for summer picnics and I cannot wait to try it with homemade sauerkraut. This salad may be very taste specific, but you can alter it meet you own personal tastes. Mason jar salads have really changed the way that I look at salads and I love the creativity that coming up with new combinations affords me. Make sure that you check out my Salad Tab for other ideas.

Make sure you subscribe to my blog via email to receive notification of new recipes. Please let me know if you try a recipe. If you have stumbled across my blog please leave a comment here or on my Facebook page and let me know where you are from. 🙂  It really thrills and inspires me to know that my posts and recipes are helping others maximize their health and productivity by eating more fruit and vegetables. Cheers to thriving together!

86Sauerkraut Salads

Dijon Mustard Dressing by Produce with Amy

 

Blue & Purple Passion Jarred Salads with Tangerine Vinaigrette

Blue & Purple Passion Jarred Salads with Tangerine Vinaigrette by Produce with Amy“Your beliefs become your thoughts, 
Your thoughts become your words, 
Your words become your actions, 
Your actions become your habits, 
Your habits become your values, 
Your values become your destiny.” 
― Mahatma Gandhi

In what feels like a blink of an eye the weekend is nearly gone and we were just starting to get acquainted (to make it even more unbelievable, I had a three-day weekend and still it felt short). Last week’s Weight Watchers topic was weekends. I posed the question to my members, “What do you like to do on the weekends?” and “What do you need to do?”

I feel fortunate to be a WW leader because in addition to helping others learn, or reclaim, healthy habits — it keeps me accountable to my own weight management goals. Over the years I have learned to use the weekend to reflect on my progress and prepare for the week ahead. The majority of my weekend, during the school year, is dedicated to preparing lessons/grading and food prep. While I would love to be completely leisurely, I know that I have a much better week when all of our meals and snacks are cooked and prepped.

Over five years ago when my husband Mike and I made the commitment to eat whole foods we decided that we would keep processed food to a minimum and spend our money on quality ingredients. This means that we do not rely on takeout meals. This weekend we discussed going out to dinner but decided that I would prepare our favorite restaurant meal instead and save money. While sometimes we do treat ourselves for lunch or an evening out, the savings in opting out of restaurant fare makes purchasing fresh produce feel more affordable. Therefore, I never feel guilty when my grocery cart is full of fresh food. The time that I spend in the kitchen each week is essential to our health and weight management ~ and I believe that Mike and I are worth the hours that I labor over wholesome meals.

When I came up with the name for the jarred salad that I am sharing in this post, I was thinking about my passion for fresh and vibrantly colored vegetables. Food for me goes beyond taste ~ presentation, along with the nutritional value of ingredients, is important when I select meals and come up with recipes.

Did you know that blue and purple fruit, berries, and vegetables are high in anthocyanin? These compounds are believed to lower blood pressure and lower cholesterol. Anthocyanin is a powerful antioxidant that is also believed to promote brain health, memory, and have cancer fighting properties. So not only are blue and purple produce beautiful, but they help us thrive.

Purple cabbage, blackberries, and blueberriesMost of my jarred salad recipes serve as entrée (I include raw nuts, beans, or quinoa etc. for protein) so I wanted to come up with a salad that I could eat as a side. Of course, if you want this salad as a filling meal you can add your choice of protein to bulk it up.

Instead of lettuce I decided to add red/purple cabbage. I love the crunch that cabbage brings to a salad and I find its sweetness a wonderful compliment to fresh berries. I have also found that cabbage holds up really well in the Mason jar salads and that salads made with cabbage will last for well over a week (in fact I had one on day ten and it tasted just as fresh as the first day). The fiber in cabbage make it filling and I find that it takes me a bit longer to eat than lettuce which is also an important factor in satiety. As discussed in Weight Watchers meetings a few weeks back, it takes our bodies twenty minutes to register feelings of fullness (since our brains must send this message to our body) and that, on average, a person overeats by twenty bites.

I also decided to make one dressing and add ginger to 1/2 and rosemary the other 1/2 to add variety.

If you are new to jarred salads you may want to check out this post for tips and suggestions.

Tangerine Vinaigrette DressingTANGERINE VINIAGRETTE DRESSING

  • 1 tangerine (juice and zest)
  • 1 clove of garlic
  • 1 Tablespoon of onion
  • 1/4-1/2 cup of white balsamic vinegar (I suggest adding vinegar a little at a time. I enjoy a tart dressing so I am generous with the vinegar)
  • 1/4 cup of olive oil (I leave the oil out and add 2 teaspoons of oil to each jar)
  • Salt and pepper to taste

Blend all of the ingredients. I split the dressing in half and added fresh ginger root (since ginger is spicy I suggest adding a bit at a time if you are not accustomed to the taste) to 1/2 and to the other 1/2 I added a teaspoon of dried rosemary.

Blue & Purple Passion Jarred Salads

PURPLE PASSION JARRED SALADS

I layered these ingredients, in the following order (I used 6 ~ one quart Mason jars):

  • 2-3 Tablespoons of Tangerine Vinaigrette
  • Colored bell peppers (2-3 peppers)
  • Shredded carrots (one bag)
  • Blueberries (2 quarts)
  • Blackberries (one quart)
  • Purple/red cabbage (one small head)

Tangerine segments would also be a great addition to this salad.

Pin the recipe HERE.

Blue & Purple Jarred Salads with Tangerine Vinaigrette

The simplicity of these salads makes them quick to prepare and they are brimming with healthy nutrients. They will help fuel your week and the vibrant color may even help chase away the winter blues.

Please stop by my Facebook page and feel free to share my recipes with others. Make sure that you check out the salad tab at the top of this page for other Mason jar salad recipes. Check back often because I have three more jarred salad recipes and a soup recipe to share in the next couple weeks. Even though my schedule is full, I promise to make time to post because we are worth it. Together we can make fresh produce the cornerstone of our meals and thrive with health and energy. 🙂

Blue & Purple Passion Jarred Salad with Tangerine Vinaigrette

Tangerine Dressing by Produce with Amy