Enjoy this heart-healthy recipe from our kitchen to yours! Check out more wonderful recipes by visiting our collection.

Serves: 1

Ingredients

Combinations are endless. Choose from each category:

• Dressing (2-3 Tbsp): salsa, vinaigrette, Greek yogurt dressing, pesto.

• Crunchy/”Wet” Vegetables (½ - 1 c): radishes, cucumbers, tomatoes, avocados, onions, carrots, sweet peppers, celery, cauliflower, artichoke hearts.

• Starch/Grain (½ c): brown rice, peas, sweet potatoes, quinoa, corn, barley, farro, brown rice noodles, whole-wheat pasta.

• Protein (½ c): chicken, turkey, lean ground beef, low-fat sausage, hard-boiled eggs, lentils, baked tofu, fresh mozzarella, edamame, black beans, garbanzo beans.

• Greens (1-2 c): arugula, spinach, butter lettuce, fresh herbs, romaine, kale, mixed spring greens.

Directions

1. Start with 1 clean glass quart jar. Layer ingredients in order (as listed above).

2. Add lid to maintain freshness of ingredients.

3. When ready to eat, empty contents into a bowl or on a plate. Or, shake and enjoy right out of the jar.

Notes

• Make 4-5 jars at a time to prep for the week’s lunches ahead! There are infinite possibilities when you mix and match ingredients.

• Nutritional values for this recipe will vary based on what you create! Chef Tim’s mix includes 3Tbs Chef Tse's Apple Shallot Dressing, 3 oz chicken, 1/2c brown rice, 1c mixed veggies, 1c spinach. Chef Tse's Apple Shallot Dressing can be found here

Nutrition: (per serving if following Chef Tim’s mix) Calories: 431 kcals | Total Fat: 20 g | Saturated Fat: 3 g | Sodium: 255 mg | Carb: 32 g | Protein: 30 g | Fiber: 4.5 g.

Providence Heart Guide
Basecamp Prevention + Wellness, Providence | providencebasecamp.org