Jars aren't just for picnics. They're earth-friendly containers for taking lunch or snacks to work!

Healthy Picnic Recipes in a Jar

Note: This is a guest post. I did not receive any compensation from the author’s company in exchange for publishing this article. 

Jars aren't just for picnics. They're earth-friendly containers for taking lunch or snacks to work!

Jars aren’t just for picnics. They’re eco-friendly containers for taking meals or snacks wherever you go!

It’s finally spring again! This beautiful season’s warmer temperatures and longer daylight bring bright thoughts of spending time outdoors — and what better way than with a picnic? It’s hard to think of a happier spring pastime than bundling up a bunch of food and blankets and heading to your backyard or a local park. But what foods should you pack? What are some easy, transportable ways to bring delicious, healthy meals on the go? Enter the mason jar. When you make a meal in a mason jar, it’s easy to grab in the car or throw in a backpack and bring to the beautiful outdoor space nearest you. To inspire you with healthy picnics in a jar for your next weekend getaway, here are some great recipes to try:

  • Veggies and Dip: Forget plastic bags and use a mason jar to pack the time-tested, beloved snack of fresh vegetables and dip (hummus, baba ganoush, tzatziki, etc.). Use this informative post from The Kitchn for inspiration!
  • Salads: There’s no limit to the type and style of salad you can mix together in a mason jar — just read this post from The Muse for proof! Whether it’s a vegan cobb salad, a Greek chickpea salad, or a curried lentil and kale blend, these recipes prove how simple and delightful a mason jar salad can be! Simply pour the dressing at the bottom, stacked with heftier ingredients, and add the lighter components (like leaf lettuce) at the top. Shake when you’re ready to eat, and everything combines beautifully!
  • 7-Layer Dip: Pack this classic party dip in a mason jar, and you’re halfway to a great picnic treat. Add your favorite chips to another jar, and you’re all set. For a recipe to get you started, head over to KristaandJess.com.
  • Sushi in a Jar: Love sushi? Try this version of deconstructed sushi in a jar, which involves rice, vegetables, vinegar, lime juice, pickled ginger and more.
  • Yogurt Parfaits: Combine some yogurt with fruit and granola in a jar, and you have a ready-to-go parfait whenever you want it! Here’s an example from Ezra Pound Cake.
  • Frittatas: Take a nod from My Living Nutrition and bake frittatas in jars! While this meal takes a little prep work and a half hour of baking time, it yields six ready-to-enjoy egg bakes stuffed with vegetables and pastured meat.
  • Casseroles: A little like frittatas, baked casseroles are wonderful meals to make in mason jars. Simply portion your casserole mixture into jars and bake as normal, checking for doneness earlier than you usually would.

Even the above list doesn’t include all the many ways to make meals in mason jars. There are also mini pies, fruit cobblers, cheesecakes and more! What are some of your favorite picnic foods? Could you transport them via mason jars? Why not give it a shot this season?

About the author:

Steven Musumeche, owner of Picnic World Picnic Baskets, is an avid outdoorsman and picnic guru from Lafayette, LA. In his spare time, he enjoys playing the piano, fishing, camping, and hanging out with his wife, daughter and three pet beagles, Cassie, Ellie & Annie.

Mocha Protein Shake

Mocha Protein ShakeThis is the perfect drink to have before or after a challenging workout. It’s packed with protein, some carbs, other good-for-you-stuff (details below), and it tastes like an iced mocha coffee! Post-workout, get this into your system within 30-60 minutes after exercise to feed those hungry muscles. Sipping this shake before your workout helps fight fatigue and powers your muscles up for action…but do so an hour before to allow time for digestion.

Why this shake’s ingredients work for your workout:

  • Protein powder – Weight-lifting and vigorous exercise tear down the fibers of our muscles (we build muscle when the body repairs those fibers). Our bodies need protein to use for the repair process. There are tons of protein powders out there but many are full of weird, unnatural ingredients. Thanks to Gary Collins, I discovered Jay Robb protein powder and was really impressed with the “clean” and simple ingredients.
  • Banana – Provides the quick carbs you need after a workout to help repair your muscles. This is the best time to consume a moderate amount of natural sugars because your body will use it instead of store it. (Yep, there IS an ideal time to eat that piece of dark chocolate…)
  • Coffee – When we expend energy…we get tired! Unless your workout is at the end of the day, or you’ve penciled in some nap time, you’ve still got stuff to do! Coffee not only wakes you back up but studies show caffeine also helps reduce muscle soreness.
  • Coconut oil – After a tough workout, our muscles need extra nutrients. Coconut oil acts as a transport system, getting valuable nutrients from the food we eat afterward into our muscles by helping us secrete insulin. While working out helps our health in the long run, it can actually break down our immune system in the short-term. Plus, gyms are notoriously germy! The antiviral, antibacterial properties of the lauric acid in coconut oil give our immune systems the extra boost in protection it needs. For more explanation of why coconut oil is so good for you, check out this article by Dr. Mercola in The Huffington Post.
  • Maca powder – The magical maca root has a myriad of helpful benefits. The ones that pertain to post-workout are: Speeds up recovery; increases energy endurance and stamina; helps circulation. Want to know more? Take a look at this great article I found.
  • Raw cacao powder – This isn’t your commercial powdered chocolate! Raw cacao powder is powered up with antioxidants. It also contains magnesium, which helps relax muscles and promotes a feeling of calmness.
  • Cinnamon – This flavorful spice reduces inflammation in the body. Another plus is its sweet taste with no real sugar.
  • Sea salt – We know that sweating depletes our electrolytes, but don’t reach for the Gatorade or other “sports drinks” that add artificial colors, flavors, and sugars. Sea salt is just as effective in replacing electrolytes, without all the nasty stuff our bodies aren’t meant to ingest. Not all salt is created equal, nor is salt something we need to avoid. Read Debunking the Salt Myth for the real (salt) scoop.

For about 250 calories (based on 120-calorie protein powder), you’re got a nutrient-packed meal that will prepare you for or replenish your body after tough workouts. Have a fit summer!

Recipe for Mocha Protein Shake

Makes about 20 ounces

  • Coconut milk1 cup coffee or mixture with other liquid – I like ¾ cup coffee with ¼ cup almond or coconut milk (Get the unsweetened, no sugar variety, like pictured example)
  • 1 serving vanilla protein powder
  • ½ medium banana (whole banana if long or strenuous workout)
  • 1 teaspoon coconut oil (optional) – Melt the oil first before measuring if it’s solid
  • 1 teaspoon maca powder
  • 1 teaspoon raw cacao powder
  • ¼ teaspoon cinnamon
  • 1 pinch sea salt (one-eighth teaspoon) – Examples of quality salt are Himalayan Crystal Salt and Real Salt
  • ice

Add ingredients into a blender and blend until smooth.

6 Easy Ways to Naturally Increase Your Energy Level

Before you reach for another coffee or energy drink to keep you going, try one of these all-natural energy tips.  They may not give you wings, but you’ll get enough of a lift to happily get on with your day.  And you won’t get the jitters or miss any shuteye later from overdoing it on caffeine.

6 Easy Ways to Naturally Increase Your Energy Level

  1. Sniff some peppermint.  Peppermint isn’t just for freshening up your breath. Inhaling the fragrance of peppermint oil increases mental concentration and alertness.  A drop or two of peppermint on the tongue is another method of boosting clarity.  But make sure your peppermint oil is from a trusted company that only uses 100% pure therapeutic grade, like Young Living Essential Oils.
  2. Take a stretch break.  Loosening up stiff muscles can relieve discomfort, providing an immediate energy lift.  Adding deep breathing while you stretch will send energizing oxygen to all the places you need it…like your brain!
  3. Giggle, guffaw, and LOL.  Even the National Institute of Health agrees laughing boosts your mood.  Laughing releases stress and tension, two major enemies of energy and well-being.  So go ahead and watch that funny video on YouTube everyone’s raving about. 
  4. Spritz some B12.  As we get older, it’s more likely we’ll become deficient in vitamin B12.  What’s so great about this vitamin?  It supports feelings of well-being, mental alertness, concentration, and memory!  Using a spray version makes it easy to get your B12 fix whenever you need it, and is the quickest method of absorption.
  5. Eat your kale.  Dark leafy greens like chard, collards, and kale are the perfect foods to eat when you’re feeling low.  These veggies are packed with nutrients that will give you a major lift and keep you there.  Incorporating dark leafy greens in a smoothie is a sweet way to get your fill, such as in my post 2 Green Smoothies, 6 Ways to Enjoy Them.  (Take a look at my Recipes section for more ideas.)
  6. Take a “good things” inventory.  Pause for a minute to think about–or better yet, write down–all the good things going on in your life.  Focusing on the positive will elevate your mind space to a happy place.  And happy places are always more energetic, don’t you think?

Got an energy-boosting tip that works for you?

Let us know in the comments section below!

Watermelon Salad

Tangy Watermelon Salad with Feta and Mint

One of my favorite foods to eat during the summer is watermelon.  It’s refreshing, hydrating, nutritious, and oh-so delicious!  This savory-sweet recipe is another way to enjoy nature’s treat that beats summer heat.

Recipe for Tangy Watermelon Salad

3 pounds cubed watermelon (6-7 heaping cups)

3 tablespoons white balsamic vinegar

Herbs de Provence, to taste

Black pepper, to taste

2 tablespoons fresh chopped mint, tightly packed

4 heaping tablespoons chopped/crumbled feta cheese

Place watermelon in large bowl or separate into serving bowls.  Drizzle white balsamic over watermelon.  It’s important that you cover as much watermelon as possible, as the balsamic will soak directly into the fruit, so use something that allows you more control for pouring.  Add spices and mix gently.  Sprinkle feta and mint on top.  Don’t mix at this point as feta and mint tend to fall to the bottom.

Just add olive oil and you’ve got watermelon vinaigrette!

Important note:  This recipe doesn’t keep well so eat it right away!  It will still taste yummy, but the lake of liquid that forms in the container and the darkening of the watermelon doesn’t make for a nice presentation.  If you do find yourself in that situation–and how do you think I know about this?–there is an upside.  Drain the liquid into a glass jar, add some olive oil, and you’ve got homemade watermelon vinaigrette!  It’s a nice dressing on mixed greens, and imparts all the flavors of the recipe.

Hutch and burrito

Achieving Health and Wellness Resolutions, Step 1: Choose Better Food

Food is the foundation of health, and can either support wellness or take away from it.  Choosing better food is the first step in achieving your health and wellness resolutions.  Why?  Because eating quality food affects how your body and mind operates, and in the long run, your health becomes an accumulation of your food choices.

What does choosing better food mean?  Let’s start with what it doesn’t mean.  It doesn’t mean diets, deprivation, or extremes.  Choosing better food does not require drastic or emotionally painful changes.  In my experience, that sets you up for failure, both mentally and physically.

Below, I’ve listed what I consider the key points to choosing better food.  While you put these in to practice, remember that you’ll want these changes to be with you for the rest of your life.  So take it easy.  Take it slow.  Be aware of how your mind and body respond.  Don’t deprive yourself…encourage yourself to eat better.

Be unrefined.

I used to be hooked on nutritionally deficient foods.  Artificial sweeteners, refined food, processed food…basically crap food.  I was tired, emotionally imbalanced, and evaluated the merits of food solely on calories and fat grams.  Because I deprived myself on a daily basis, I was miserable and thought about food all the time.  I didn’t realize all my suffering stemmed from eating so many nutritionally empty foods.

Now I focus on “real food.”  Check out this short video to find out what that means.  If eating real food is new to you, start slowly.  Make small upgrades.  Try brown rice instead of white.  A fresh peach instead of canned.  Mixed green salad instead of iceberg.  Soda water with a splash of orange juice instead of orange soda.  If you go slowly, you won’t be traumatized and the changes will stick with you.

Get a handle on your cravings.

We all have cravings, but giving in to refined and processed foods all the time will take a toll on your health.  Those sweet, salty, crunchy, and chewy cravings have healthy substitutes.  But if you have a craving for a specific thing (like Ben & Jerry’s Chubby Hubby ice cream) and nothing but that exact food will satisfy you, then for goodness sake have it so you can get on with your life!  Enjoy it, savor it, allow a little squeal of glee.

When you make healthful food a part of your daily life, you’ll start craving those foods instead.  Refined, processed foods will start to lose their appeal.  I couldn’t believe the first time I woke up and couldn’t wait to eat some kale!  I actually feel unsettled if I don’t eat vegetables every day, especially the green leafy variety.  Now those are the kinds of cravings you can give in to whenever you like!

Plan ahead.

Choosing better food means planning ahead.  If I have a busy week and know I’m not going to be up to taking much time to prepare my meals, I carve out a few hours the Sunday before to cook for the week.  I clean and cut a ton of veggies, double or triple recipes, make sure I have essential oils/ingredients on hand…whatever I can think of that will cut my cooking time down to 10 minutes or less.

If you don’t have that kind of time, you can still eat nutritious food with little planning.  Take a look at this grocery list:

  • carrots, tomatoes, cucumbers
  • pre-cut or frozen broccoli
  • canned chickpeas and black beans
  • brown rice
  • Ezekiel bread
  • salad greens
  • extra virgin olive oil
  • lemons
  • whole free-range chicken (already roasted) from the deli department

By incorporating spices and common condiments you have in the fridge, this grocery list makes lunch and dinner options that take very little time to make.  Here are some meal examples:

  1. Salad with roasted chicken, veggies, and chickpeas with olive oil and lemon dressing (and spices)
  2. Stir-fry of brown rice, broccoli, and chicken (using olive oil, maybe lemon, spices)
  3. Chicken, salad greens, and tomato sandwich (using mayo, mustard, or olive oil)
  4. Chicken with beans and rice (using olive oil, spices)

I know these meals are all centered around chicken, but can you see how many quick meals you could make with a simple grocery list of versatile, nutritious ingredients?

Taking the time to plan out healthy meals will keep you eating right while saving you money spent on take-out and eating out.

Be realistic.

Choosing better food means doing the best with what’s available and doable.  Sometimes you’re at a friend’s house for a dinner and the menu’s out of your control.  Sometimes you go to a restaurant that doesn’t have many, or any, healthy options.  Sometimes you’re driving through the desert and the only place to eat is a tiny gas station.  Sometimes you simply just want to order the amazing lobster mac-n-cheese!  It’s OK.  Shoot for eating quality, unrefined food 80% of the time.  Do that, you won’t have to sweat the other 20%.

The more often you choose better food, the more it will become part of your life.

Need some healthy menu ideas?  Take a look at my Recipes Page for deliciously unrefined eating!