A quick healthy grab and go lunch

Calories: 262 kcal


2 20oz cans young green jackfruit, in brine or water (not in syrup!)

1 tablespoon olive oil

1/2 yellow onion, sliced

3 cloves garlic, minced

1/4 cup vegetable broth or water

3/4 cup BBQ sauce


Preheat your oven to 400F (200C). Lightly grease a baking pan.

Drain and rinse the jackfruit. Cut the jackfruit into smaller pieces by cutting it from core to the edge for the most pulled texture (see photos).

Add the olive oil to a large frying pan or skillet over medium-high heat, and when hot add the onions and garlic. Sauté until the onions are tender and beginning to brown, about 5 minutes. Add in the chopped jackfruit and vegetable broth. Cover and continue to cook another 8 to 10 minutes, until the jackfruit is soft enough that it can be mashed. Mash the jackfruit with potato masher, until it breaks apart and looks pulled or shredded.

To finish the jackfruit spread in an even layer across the baking pan and then pop it in the oven for 15 minutes. Remove from oven and pour over 1/2 cup BBQ sauce and stir to combine. Toss it back in the oven for about 10 minutes, until it looks delicious and golden and even a few strands get a bit burnt. Remove from the oven and if desired stir in the remaining 1/4 cup of BBQ sauce to make it even saucier.

For a quick healthy grab and go lunch or snack nothing is easier than a mason jar salad. Here's how to make sure your salad is delicious every time.

It's all about layering the ingredients in the right order. Always remember this one rule and you'll never fail: Dry on the top wet on the bottom.

Dressing FIRST. Put just the right amount of dressing in the bottom of the jar.

Next add anything big and chunky like protien, tomatoes, peppers, cucumbers to create a barrier between the upper layers of delicate dry ingredients like lettuces. Continue layering up to the dryer ingredients like nuts and seeds and last of all lettuce greens.

Some suggestions to make your salad spectacular: nuts and seeds, grains or pasta, dried fruits, thinly sliced fresh fruits or veggies and any cheeses. and don't forget those healthy leafy greens make sure they go in last.

Ready for lunch? Simply turn the Mason jar over and unload it all into a bowl. The greens go in first and will make a nice bed for the other other ingredients!

For the perfect mix be sure include something salty and crunchy, something sweet, something tangy, something creamy, a variety of flavors and textures will make for a lunch you look forward to. 

Here are a few great recipes ideas layered in order from bottom to top:

Green Goddess

dressing, diced cucumbers, green bell pepper diced, green apple diced, arugula + baby spinach, raw pistachios, golden raisins

Bean Bliss

dressing, sweet onion diced, bell peppers diced, cooked butter beans, arugula + baby chard, raw walnuts, quinoa (cooked), diced dried apricot

Asian Kale Crunch

dressing, radish diced, sweet onion diced, kale + shredded carrots + cabbage, chopped seedless tangerine segments, Asian sesame seed crackers

Tropical Oasis

dressing, red onion, mango or pineapple chunks diced, quinoa or other cooked grain,  kale + carrots, slivered almonds

Zucchini Noodle Salad

dressing, zucchini spiralized, quinoa (cooked), baby peas, aspargus chopped, feta cheese crumbled

Black Bean and Corn Tex Mex Salad

dressing, tomatoes diced, sweet onion diced, avocado, corn, black beans, romaine, cheddar shredded

Based on your choice of ingredients these can be vegetarian, vegan and gluten free. All of the above recipes are 100% plant based, not only re they really nutrient packed, they keep longer in your fridge. Make it your way and have a healthy meal on the go. Most sealed salads will stay fresh up to 1 week in your fridge.