The $9.99 gadget that may dramatically improve your health

If living longer and healthier is a goal, then it makes sense to pay attention to what food we use to fuel ourselves every day. There is a link between plant-based diets, improved immune system function and the reduced incidence of cancer and a host of other diseases.

So how can we easily get more plants into our diet? By eating a salad every day. If this sounds like a lot of work, keep reading to learn two life hacks that simplify the process of preparing fresh salads to consume at home and on the go. 

A salad spinner might be your best investment

The first hack is to prepare a large salad once per week that will last for several days. The key to this is investing in a salad spinner, a kitchen gadget that can be yours for as little as $9.99. (As with most any item, salad spinners are available from several manufacturers at a variety of price points, but I own the $9.99 version and it works just fine.)

Make a large salad that will stay fresh for a week

1. Wash and gently tear enough lettuce (my preferred greens are red leaf, green leaf, romaine or spinach leaves or some combination of these) to fill the salad spinner, then spin out all of the water.
2. Transfer the lettuce to a large bowl.
3. Wash and cut your choice of vegetables (I prefer carrots, celery, red pepper, purple cabbage, grape tomatoes, cauliflower and broccoli), then place in the salad spinner. Spin all of the water from these as well.
4. Pour the cut vegetables on top of the lettuce in the bowl.
5. Cover the bowl and refrigerate.

By spinning out the water, this salad will stay fresh in the refrigerator for up to a week. 

When you are ready to eat your salad, scoop as much as you want onto your plate and add your dressing. If you want additional toppings, like cut up cucumbers or sliced tomatoes, olives, avocado, seeds, or protein (beans, lean chicken or cheese), I recommend adding these on your salad as you serve it.

My husband and I have been eating fresh salads nearly every day for the past four years using this method.

Salads that travel well

But what if you want to take your salad on the go? You can pack a salad from the large bowl  into a to-go container and take the dressing separately. But thanks to this second hack, there is an easier way. You can make jarred salads to go using canning jars (I use the 8 ounce size). 

How to make a jarred salad

1. Start with clean, dry mason jars.
2. Pour about 2 tablespoons of your favorite dressing in the bottom of the jars.
3. Wash and  cut your preferred hard vegetables (carrots, celery, peppers, grape tomatoes, etc.) and use the salad spinner to remove excess water. Place those in the jars on top of the dressing.
4. Add any soft items (beans, cooked pasta, olives, seeds, etc.) on top of the hard vegetables.
5. Last, wash and gently tear your lettuce, then spin out as much excess water as you can. Add the lettuce to the top of the jar. Cram in as much lettuce as you can to reduce the amount of air in the jar. (Don’t worry, you won’t bruise the lettuce.)
6. Then place the lid on the jar and refrigerate.

By spinning out the water, packing the jar tightly with lettuce to reduce the amount of air in the jar and keeping the jars upright, these salads will stay fresh for 5-6 days. When ready to eat, simply dump the jarred salad into a bowl or on a plate. If you want to add meat or cheese, cucumbers or avocado, I recommend keeping those separate and adding to the top at the moment you eat the salad.   

A fresh salad even when eating at your desk

When I worked in an office, I would pack a week’s worth of jarred salads every Sunday so I could simply grab a jar each morning. In addition, I made extra jarred salads for my mother-in-law who was in assisted living because she missed having fresh vegetables. 

Using these simple ideas – and a handy salad spinner – you can get more vegetables into your diet by having a fresh salad nearly every day.

One last benefit

An additional reason to prepare a fresh salad (or jarred salads) in advance: it removes a decision about what to eat. The salad is there. It’s ready. Having a salad already prepared makes it very simple to grab and eat something healthy – even on your busiest days.

Engage with us! In the comments, talk about your favorite healthy snack or meal that’s quick and easy.