So Hip, So Cute, So 2014. Mason Jar Lunchables.
Hi guys. Listen I know they are overused and precious, but mason jars are a super convenient way to “build” a crunchy, textured delicious meal that does not always need to be heated up and is easily portable. Less waste, and no plastic if you are plastic averse! We are going Taco, Thai ( 2 versions one in the style of Prik Nam Pla and one that can be 100% vegan and tastes like Pad Thai in a jar), then finally, Mediterranean- I realize a common refrain in Shebnation™ but it works for me and therefore it may work for you otherwise tough damned bananas.-Sheb
Get all your shit ready:
We are going to do four jars at a time of each flavor. This is a build your own adventure type of thing so I am not going to provide specific macros. Rather I am going to try and give you a template so that you can create your own jar based on your specific split.
TACO JAR
Protein Options:
Cook up a pound or more of ground protein of your choice with a packet of, guess what, right! Taco seasoning. If you are vegetarian/vegan you can use tofu or seitan crumbles instead.
4 ounces (112 grams) 93 % lean ground turkey breast= 9 grams fat and 24 grams protein/0 carbs
6 ounces medium firm tofu = 6 grams fat/ 12 grams protein/4 grams carbs
3 ounces seitan= 2 grams fat/ 21 grams protein/4 grams carbs
4 ounces 95% lean ground beef=6 grams fat/26 grams protein/0 carb
Veggies for Crunch, Volume and Micronutrients:
Carrots & Cabbage -shred on a box grater.
Chopped bell peppers and diced zucchini.
Throw in some scallions. These raw veggies will provide crunch and texture even after you have microwaved your jar. You want 200 grams raw veggies total for each jar. Your can even chop up some cherry tomatoes, seasoning them with salt and pepper and lime juice. Throw them in there too.
Adds about 10 to 20 grams Carbs depending on type.
Carbohydrate Sources:
Steamed white rice (1/2 a cup or 75 grams) = 23 grams carbs/2 grams protein
Black beans (1/2 cup or 85 grams)= 20 g carbs/8 grams protein
Garbanzo beans roasted with cumin salt and lime (1/2 cup or 85 grams)= 22 g carbs/8 grams protein
Cooked frozen corn (2/3 cup or 95 grams)= 15 grams carbohydrates/2 grams protein
EXTRAS:
Salsa
Sour Cream (advise using a separate jar and adding after you re-heat)
Cheese: 1 ounce full fat= 9 grams protein and fat. 1 Ounces reduced fat is 6 grams fat and protein.
Guac. Always extra. Add at the end. 1/4 fresh avocado (30 grams weigh it!!!!) = 5 grams fat, and3 grams carbs
Build your jar by first adding your carb source, then veggies. season with salt, pepper and the juice from half a lime. Add your protein sale and cheese (optional) to he top. Seal your jar. Unseal to heat in the microwave and add a little guacamole or sour cream if desired.
THAI INSPIRED JARS (“PAD THAI” and “ PRIK NAM PLA”)
MAKING THE SAUCES:
It is easy to mimic the flavors of Pad Thai by making a little sauce of peanut butter, soy sauce (use tamari if you are gluten free) lime juice, a little water, honey and sriracha. The only thing with actual macros would be the peanut butter and the honey so use as much or as little as your macros allow. Pop it in the microwave for 20 second to soften the nut butter. Do a ratio of 1 tbsp nut butter/ 1 tbsp soy/juice of half a lime/ 10 ml honey. This should season 1 jar. If you skip the honey, this sauce is vegan! Use 1 tsp of brown sugar instead.
Prik Nam Pla is a very piquant, acidy-y sauce that is very simple to make. 1-2 tsp sesame/ juice of 1 lime/ 2 tbsp fish sauce per jar. That’s it. The only thing with actual macros is the sesame oil which is pure fat.
*note- quadruple these ratios if you wanna make four jars. These are ideas and templates. You all have different macros.
Veggies for Crunch, Volume and Micronutrients:
Carrots & Cabbage -shred on a box grater.
Chopped bell peppers and diced zucchini.
These raw veggies will provide crunch and texture even after you have microwaved your jar. You want 200 grams raw veggies total for each jar.
Adds about 10 to 20 grams Carbs depending on type.
STRAIGHT CARBOHYDRATES (IE NOODLES.)
Noodles are glorious . Rice noodles are best here. 2 Ounces (56 grams) dry will net you about 44 grams of carbs so decide what level of carbohydrate you would like to take your jar to. This primer gives you a good idea about how to cook rice noodles without getting them all gummy. In addition, rinse them throughly under cold water for a glorious, non-starchy texture. You could also use protein pasta here, rinse under cold water as well. Macros are brand dependent.
PROTEIN:
Oven Dried Tofu (great method here) . Macros dependent on brand. Jar will be 100% vegan with this choice of protein and the Pad Thai Sauce without the honey, sub brown sugar.
Poached Shrimp (here is our recipe).
Cooked chicken breast or thigh (quel surprise!).
Ground turkey or chicken breast, sautéed with a bit of soy or fish sauce, ginger and garlic.
Again, four to six ounces of protein PER JAR depending on your needs (don’t worry it will fit if you use a big enough jar!). So cook up your particular needs x 4 to make four jars. C’mon guys.
EXTRA CRUNCHIES:
Crushed peanuts ( will add fat)
Sesame seeds ( will add a tiny bit of fat)
Chopped Scallions (negligible macros)
Start your jar by taring it on your scale, then layering in the protein first, noodles second, crunchy veggies and topping next. Squish it down if you have to. Add the sauce. The Prik Nam Pla jar is a cold dish, The Pad Thai style jar can be heated for a minute to loosen the sauce. Shake up your jars for optimal distribution before eating.
Last jar, Med style.
This last guy is just more of the same!
1) Get a bunch of crunchy veggies. Marinate some tomatoes.
2) Olive oil (fat) and red wine vinegar for your “sauce”.
3) Good feta cheese (fat and protein). Olives (fat) and delicious salt.
4) Use cooked protein pasta for carbohydrates
5) Oven dried tofu, poached shrimp or chicken again all great protein choices here.
Get your foodz together, cook up your proteins and carbs and fill up your jars. Screw on lid, put in fridge. Log into MyFitnessPal and save as a meal or recipe.
Move about the cabin freely without fear of turbulence.
A few more tips:
1) Salt and pepper. Cannot stress the important of seasoning. Except on your Thai inspired jars. The fish or soy will suffice. Trust me. That’s some salty stuff.
2) Acid. Play around with vinegar and citrus like lemon and lime. These will brighten your day and palate, without adding any significant macros.
3) Texture. The raw vegetables will marinate in the “sauces” and soften but still remain pleasantly crunchy and wonderful. It’s like a mini marination, just soft enough to let the veggies chill out a bit but still retain crunch. Kinda like semi-pickles. Half pickles. Pickle-esque vegetables. You get the point.