Japanese Bento Box Lunch

 

Source: Gathering Dreams

For the omelet (Tamagoyaki)

1 egg
½ teaspoon soy sauce
1 teaspoon mirin - substitute with rice vinegar + ½ teaspoon raw brown sugar
1 pinch of salt
1/2 tablespoon extra-virgin olive oil - or avocado oil

For the Japanese salad

½ cup red cabbage - finely shredded
½ white cabbage - finely shredded
1 small carrot - cut into matchsticks
1 teaspoon black sesame seeds
4-5 cilantro leaves
½ teaspoon miso paste
½ tablespoon soy sauce
½ tablespoon toasted sesame oil
½ tablespoon rice vinegar
1 tablespoon water
1 teaspoon grated ginger

Other ingredients

¾ cup cooked brown rice - around ¼ cup uncooked rice per bento box (50g)
½ cup spicy salt & chili edamame
2 slices smoked wild salmon - or fresh sushi-grade salmon



Omelette (Tamagoyaki inspired)

• In a small bowl, beat the egg well using a fork (or in authentic Japanese style, you can use chopsticks).
• Add the soy sauce, mirin, and a tiny pinch of salt and mix until all the ingredients are combined. If you don’t have mirin, you can add rice vinegar and a ½ teaspoon of brown sugar to give it a bit of sweetness.
• Heat a small skillet at medium-high temperature, and with the help of a pastry brush or a kitchen towel, spread a light layer of oil.
• Pour a thin layer of egg mixture into the skillet. Once the egg has cooked slightly, roll it into a cylinder and let it cook for another few seconds.
• Remove the omelet from the pan, let it cool slightly, and press it a bit before slicing it into thin rolls.
• Note: A real Tamagoyaki is made by creating different layers of cooked egg. This is a much-simplified version that you can prepare in a few minutes for your quick and easy lunch.

Japanese salad

• In a small bowl, whisk together the ginger, miso, rice vinegar, soy sauce, sesame oil, and water and set it aside.
• In another bowl, toss the cabbage, carrots, cilantro leaves, and sesame seeds together with the dressing 

Bento Box Assembly

• Assemble all ingredients into your bento box.
• Let everything cool down at room temperature before sealing.

Peanut Wraps

This recipe, from Little Birdie Secrets is SO good! You just have to try it to believe it!

1/2 tsp garlic salt
1/2 tsp pepper
3 boneless skinless chicken breasts, cut into strips
1 tbs canola, olive or sesame oil.
1 bag broccoli slaw
1 medium red onion, sliced
1 tsp grated fresh ginger
Tortillas

Peanut Sauce:
1/4 cup sugar
1/4 cup peanut butter (creamy or crunchy)
3 tbs soy sauce
5 tbs water
3 tbs cooking oil ( I used 1 tab. sesame, 2 tab. canola)
1 tsp. garlic powder

Season chicken strips with garlic salt and pepper. In a large skillet cook chicken in hot oil on medium-high until no pink left. Put aside and keep warm.
In same skillet add broccoli mix, onion, and ginger. Cook until crisp but tender.
Make peanut sauce while veggies cook. In a small saucepan combine sauce ingredients, heat and stir until dissolved.
Serve by layering the veggies, chicken, and sauce in a tortilla. Wrap it up. Enjoy.

Simple Sesame Noodles with Chicken and Snow Peas

photo and recipe from Mommy's Kitchen

1 lb. thin spaghetti noodles or 12 - ounces, fluid thin noodles (soba noodles)
3 boneless chicken breasts, sliced into thin slices
1 bag fresh (about 1 cup) snow peas (you can use frozen in a pinch)
1/4 cup soy sauce
2 Tablespoon sugar
4 cloves garlic, minced
2 Tablespoons rice vinegar
3 Tablespoons sesame oil
½ teaspoons hot chili oil or chili garlic sauce
4 Tablespoons canola oil
2 whole green onions, sliced thin

Start the noodles in a pot of boiling water. Cook until al dente.
Whisk together the soy sauce, sugar, garlic, rice vinegar, sesame oil, hot chili oil and canola oil together in a bowl and set aside.
 While the noodles are cooking, saute the chicken pieces. When the chicken is cooked through add the snow peas and cook for an additional 3 - 5 minutes.
Drain the noodles and add to the chicken and snow peas. Pour sauce over warm noodles and toss to coat. Sprinkle with green onions and toss again.

Rice Salad with Edamame

Salad

2 tea. salt
2 cups of brown and wild rice blend (or black Japonica rice)
1 cup shelled edamame beans
1 cup thinly sliced, diagonally cut celery
1 cup shredded carrots
1/2 red bell pepper, diced
1/2 cup thinly sliced, diagonally cut green onions (or scallions)

Dressing

2 Tab. rice vinegar

3 Tab. tamari

1 Tab. mined ginger

2 cloves garlic, minced

1/8 tea. cayenne

1/4 cup sesame oil

3 Tab. lime juice

1/8 tea. salt

1/2 tea. maple syrup

Toppings

1 cup mixed nuts (or cashews)

1 Tab. chopped cilantro

1/2 cup chopped basil

1 Tab. sesame seeds

2 tea. lime juice (or lime wedges to squeeze)

Cook rice according to directions. Cook edamame according to directions.

In a large bowl put all the chopped vegetables. Add the rice once it has finished cooking.

Prepare the dressing by whisking all the ingredients in a small bowl. Toss dressing with rice-vegetable mixture. Stir in the edemame beans, nuts and basil. Serve with cilantro, sesame seeds and lime juice/wedges.

source: One Bite at a Time, Rebecca Katz

Seeds

Perfect Portion : 1-2 Tablespoons

• Very low glycemic index 
• High in Iron 
• High in calcium 
• High in selenium, lowering risk of heart disease and cancer 
• High in vitamin E, protecting against cataracts and cancer 
• High in zinc, which boosts the immune system 
• Protects against prostate cancer