Greens to Go: Salad Shaker Jars

Vegetales para llevar: frascos de ensaladas

marzo 12, 2025 Recetas
¿Quieres agregar un poco más de verde a tu día? ¡Atrévete a variar y prueba estos sencillos frascos de ensalada para llevar!
bowl of vegetables

Arma tu ensalada de abajo hacia arriba para que mantenga la frescura. Coloca los ingredientes en capas en un tazón, un frasco de vidrio o cualquier recipiente con tapa para llevar. Simplemente elige un recipiente y arma tu ensalada para llevar en este orden con tus sabores favoritos:

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Aderezo

Tu aderezo favorito, yogur, guacamole, salsa, humus.

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Proteínas

Cualquier tipo de habichuela (garbanzos, habichuelas tipo navy, negras, pintas, rojas y blancas), tofu, mariscos enlatados (atún, salmón, sardinas), huevo duro, edamame, guisantes partidos, lentejas.

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Granos

Cebada, arroz integral, pasta de grano entero, avena, sémola de maíz, Malt-O-Meal, cereal triturado.

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Vegetales crujientes

Pepino, calabaza, calabacín, zanahoria, remolacha, cebollas, apio, repollo, pimientos, brócoli, guisantes verdes, camote, rábano, maíz, habichuelas verdes, manzana, piña.

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Ingredientes suaves

Aceitunas, vegetales asados, champiñones, queso, castañas de agua, pera, bayas, yaca, tomate, uvas, aguacate (rociar con jugo de limón primero para mantenerlo fresco), fresas, granada, cítricos (naranja, limón, lima, toronja), sal y pimienta, hierbas, especias.

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Verduras de hoja

Mezcla primavera, lechuga iceberg, lechuga romana, espinaca, col rizada, repollo, hojas de remolacha, rúcula, bok choy, coles, diente de león, endibia, hojas de nabo, acelga, hojas de mostaza.

Recuerda dejar un poco de espacio en la parte superior para agitar y combinar todos los ingredientes cuando estés listo para comer. Guárdalo en el refrigerador hasta que estés listo para usarlo.

Aquí tienes algunas opciones para que te inspires. ¡Puedes personalizarlo a tu gusto y divertirte!

Healthy Eating
Ensalada Cobb

Aderezo

• Vinagreta de vino tinto

Proteínas

• ¼ de taza de atún enlatado
• 1 huevo duro cortado en cubos

Granos

• Crutones integrales

Vegetales

• Pimientos

Ingredientes suaves

• Tomates cherry cortados en cubos
• Aguacate
• Queso rallado

Verduras de hoja

• Lechuga

Cobb Salad
Ensalada al estilo suroeste

Aderezo

• Salsa
• Guacamole

Proteínas

• Habichuelas negras
• Habichuelas pintas

Granos

• Arroz integral

Vegetales

• Pimientos

Ingredientes suaves

• Aguacate
• Tomates cortados en cubos
• Queso rallado

Verduras de hoja

• Repollo
• Lechuga

Southwest Salad
Ensalada griega

Aderezo

• Tzatziki

Proteínas

• Garbanzos

Granos

• Pasta integral

Vegetales

• Pimientos

Ingredientes suaves

• Cebolla morada
• Pepinos

Verduras de hoja

• Espinaca
• Albahaca

Greek Salad
Ensalada césar

Aderezo

• Yogur griego

Proteínas

• Sardinas

Granos

• Crutones

Vegetales

• Opcional

Ingredientes suaves

• Tomates cherry cortados en cubos
• Queso rallado

Verduras de hoja

• Lechuga romana

Ceasar Salad
Ensalada de frutos rojos

Aderezo

• Jugo de limón

Proteínas

• Garbanzos

Granos

• Cebada

Vegetales

• Pepinos

Ingredientes suaves

• Fresas
• Frambuesas
• Arándanos
• Queso rallado

Verduras de hoja

• Espinaca

Berry Salad

Referencias

RECETARIO WIC DE MARICOPA
https://www.maricopa.gov/DocumentCenter/View/94037/Maricopa-WIC-Cookbook—English?bidId=

Side Lying Hold

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position
Cross Cradle Hold

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position
Football Hold

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position
Breastfeeding Holds

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position
Breastfeeding Holds

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position