Mason jars make lunches easy

Reinvent your lunches by preparing them in Mason jars. With our busy lifestyles, having lunch prepared well in advance can be a welcome relief.

Mason jar meals are simple, inexpensive and portable, helping to manage portion sizes as well as your budget. They also allow you to prepare lunches for the entire week all at once, as the tight seal keeps ingredients fresh.

This week, enjoy these colorful Mason jar recipe ideas.

DECONSTRUCTED CALIFORNIA ROLL IN A JAR

• 2 tablespoons seasoned sushi vinegar
• 1-1/2 cups cooked short-grain brown rice
• 1 cup diced avocado
• Juice from 1 lime
• 1/2 cup shredded imitation crab meat
• 2 tablespoons mayonnaise
• 1/2 cup Japanese cucumber cut in matchsticks
• 1/2 cup shredded carrot
• 2 (16-ounce) wide-mouth jars
• >> Optional garnishes: pickled ginger, radish sprouts, green onions, shredded nori (dried seaweed), sesame seeds.

>> Tip: Wasabi is a spicy condiment used in Japanese dishes made from a plant from the cabbage family. Its root is grated, made into a paste and used similar to hot mustard or horseradish.

Pour sushi vinegar over rice while it is still warm and mix until vinegar is dispersed evenly. Cool to room temperature.

Toss avocado with lime juice to prevent browning; set aside.

Mix together crab meat and mayonnaise; set aside.

Layer ingredients in each jar in the following order, using a spoon to even out and pat down each layer: rice, cucumber, carrot, avocado, crab meat and garnishes of choice. Top with lids and refrigerate up to 5 days. To serve, empty jar into bowl or plate. Serves 2.

Approximate nutritional information, per serving (not including optional garnishes): 410 calories, 23 g total fat, 3.5 g saturated fat, 5 mg cholesterol, 120 mg sodium, 48 g carbohydrate, 9 g fiber, 3 g sugar, 5 g protein.

SOBA SALAD IN A JAR WITH SPICY PEANUT DRESSING

• 2 cups cooked soba (Japanese buckwheat noodles)
• 1 red bell pepper, thinly sliced
• 1 cup shelled edamame, cooked
• 2 large carrots, peeled and shredded
• 4 green onions, thinly sliced
• 1/2 cup won ton strips
• 2 teaspoons furikake (seaweed rice seasoning)
• 4 (16-ounce) wide-mouth jars
• >> Dressing:
• 2 tablespoons peanut butter
• 4 teaspoons sambal oelek (ground chili paste; available in Asian section of supermarkets)
• 4 teaspoons rice vinegar
• 4 teaspoons low-sodium shoyu
• 1/4 cup extra-virgin olive oil
• 1 tablespoon black sesame seeds

To make dressing: In a small bowl, whisk together peanut butter, sambal oelek, rice vinegar and shoyu. Slowly drizzle in oil, whisking until incorporated. Stir in sesame seeds.

Divide dressing equally among jars. Layer with soba noodles and remaining ingredients, ending with won ton strips; garnish with furikake. Top with lids and refrigerate up to 5 days.

To serve, pour onto plate or bowl; stir. Serves 4.

Approximate nutritional information, per serving: 400 calories, 21 g total fat, 3 g saturated fat, no cholesterol, 800 mg sodium, 41 g carbohydrate, 5 g fiber, 5 g sugar, 13 g protein.

CHICKEN TACO MASON JAR SALAD

• 12 ounces cooked diced chicken
• 1 cup black beans, drained and rinsed
• 1 cup fresh corn
• 1 cup shredded Mexican-style cheese
• 1 cup halved grape tomatoes
• 4 cups chopped romaine lettuce
• 4 (16-ounce) wide-mouth jars
• >> Dressing:
• 1/2 cup nonfat plain Greek yogurt
• 1/2 cup taco sauce or salsa

To make dressing: In a small bowl, whisk together yogurt and taco sauce until completely combined. Place an equal amount at bottom of each jar.

Divide remaining ingredients among the jars, layering in the following order: chicken, black beans, corn, cheese, tomatoes and lettuce. Top with lids and refrigerate up to 5 days.

To serve, pour jar onto a large plate or bowl. Serves 4.

Approximate nutritional information, per serving: 370 calories, 15 g total fat, 7 g saturated fat, 100 mg cholesterol, 750 mg sodium, 22 g carbohydrate, 5 g fiber, 5 g sugar, 39 g protein.

More Hawaiian Electric Co. recipes are available at hawaiianelectric.com.