The Heart and Mind Diet-Mason Jar Salad Recipe

Mason Jar Salad Recipe - South Denver Cardiology

Richard E. Collins, MD

Growing up in Nebraska, I have met people who lived to nearly 100 years. Rebecca was one of them and lived to 105 years. She had a sharp mind, lived off the land and caned her owned foods. Her cellar was intriguing and likely represented the secret to living longer and smarter. No preservatives, no unnatural ingredients and foods that create a wholesome taste. Her Mason jar maybe the answer…so here is a salad in a Mason jar, perfect for a meal, picnic or as a foodie gift. This recipe is a tribute to her living MINDfully. You can too!

For the salad:

  • 4 Mason jars, 16-24 oz., wide mouth depending on the amount of spinach preferred
  • 12 ounces smoked salmon or can substitute quinoa, ½ cup each jar
  • 1T zest of 1 lemon
  • 2 fennel bulbs, thinly sliced
  • 2 cups fresh washed blueberries
  • 2 cups honeydew melon, cubed or balled with a small melon baller
  • 1 cucumber, peeled and chopped
  • 2 cups chopped fresh spinach or more if desired
  • 1-cup fresh sliced strawberries
  • 4T chopped walnuts, roasted if preferred


For the dressing:

  • ½ cup Pomegranate/Blueberry juice
  • 1t Dijon mustard
  • 2T balsamic vinegar
  • 1T fresh grated ginger
  • 1T honey
  • 1 garlic clove chopped
  • 2T olive oil

Dr. C Mindful salad 1Line up the four Mason jars. Begin by layering the ingredients. First start with the salmon. Divide the lemon zest over the four jars. Add the fennel. Divide the blueberries next in a single layer. Follow with the melon and cucumber. Top with the spinach, strawberries and walnuts. Place a lid onto each jar and chill up to 4 hours. Prepare the dressing by whisking together all ingredients. Just before serving divide the dressing evenly into each jar, secure the lid and shake before serving. Plate onto a large bowl. For a picnic, add the dressing before placing jars into a cooler. Serve in the jars or bowls if desired along with crusty bread of choice.Dr. C Mindful Salad 2


Serves 4. Serving size: 1 Mason jar

Nutrition Info:  Calories: 370, Total Fat: 16 g, Sat. Fat: 2.5 g, Trans Fat: 0 g, Cholesterol: 20 mg, Sodium: 640 mg, Carbohydrate: 40 g, Fiber: 6 g, Protein: 20 g

Diabetic Exchanges:  2 ½ Carbs, 1 Fats, 3 Lean Proteins