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Bottoms up!

MASON JARS ARE GOOD FOR MORE THAN

JUST RUSTIC DECORATION—YOU CAN USE THEM TO CRAFT THE PERFECT SALAD FOR LUNCH OR DINNER ON-THE-GO.

WET LAYER

• Salad dressing—Use vinegar- and-oil-based dressings instead of creamy ones to cut back on calories and fat. Placing the dressing on the bottom keeps your greens crisp.

DRY LAYERS

• Hearty ingredients—Hard, moisture-resistant vegetables and fruits like carrots or cucumber slices act as a barrier to separate your dressing from more delicate ingredients.

• Protein—Grilled chicken, canned tuna, beans, eggs, or tofu add protein to your meal.

CRUNCHY LAYERS

• Greens—The basis of any healthy salad, your greens will not be soggy or wilted thanks to their strategic placement at the top. Put other crunchy ingredients like nuts here to add an extra crunch to your perfect salad.

QUICK TIPS

• Use wide-mouthed mason jars to easily pour your salad into a bowl when it’s time to eat.

• If you don’t have a bowl, simply shake the mason jar when it’s time to dress your fixings.

• Prep a few jars at once to save time during the workweek. Just grab and go in the morning.

Mason jars are a great way to manage your lunch. When you pack your own lunch, you tend to eat fewer calories and have a healthier diet all around. If you don’t have a mason jar, any quart container will do.

— Susan Kasik-Miller, Registered Dietitian at HSHS Sacred Heart Hospital

YOUR LOCAL FALL HARVEST GUIDE

AUTUMN IS PRIME TIME

TO SERVE VEGETABLES BURSTING

WITH FLAVOR AT YOUR HOLIDAY TABLE.

COOLER TEMPERATURES ARE here, heralding the the arrival of the fall harvest. Flavorful roots and vegetables are abundant in Wisconsin during this time of year. And because local growers are filling your neighborhood farmers markets with inventory, you can enjoy knowing you are also supporting your local economy as you fill your grocery bags with fresh produce to nourish your family.

TOP FIVE PICKS

As you browse baskets and bins, expect to find a wealth of hearty roots and leafy greens, including:

• Arugula—Filled with vitamins A and C, arugula is delicious raw, drizzled with olive oil and vinegar.

• Beets—Try this earthy option to get your daily dose of nitrates, which some research suggests enhance circulation. Beets can be tasty blended in juices or simmered in hearty soups.

• Carrots—Packed with beta carotene and lutein, carrots are famous for boosting eye health and also delicious in autumn stews.

• Kale—Rich in antioxidants, calcium, and phytonutrients, kale may help enhance mood and lower cholesterol while also improving immune function.

• Leeks—A member of the onion family, the leek is a great source of phytochemicals, including allicin, which may help fight infection and lower blood pressure and cholesterol levels. Serve leeks with a seasonal roast for a kick of healthy flavor.

Looking for inspiration to prepare healthy fall meals? Contact 3D Community Health: Body. Mind.Spirit. Call 715-717-160

WQOW Staff

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