Back to School with Bento Boxes
By Sidonie Maroon, Culinary Educator for The Food Co-op
My friend Julie had me over for coffee to brainstorm ideas for school lunches. As a busy mom of three school-aged kids—ages 6, 9, and 12—She’d fallen into the trap of relying on prepackaged lunchables. They’re convenient, but she was searching for a better solution. She wants her kids to eat healthy within budget and enjoy it, without excess packaging. She was dealing with picky eaters and needed to keep prep short and sweet. As I listened, I remembered bento boxes and how they revolutionized my approach to lunch packing. I have a collection and my favorite is a colorful three tiered one with sections and a handle.
Japanese bento boxes, used for centuries, are a practical way to carry meals. Traditionally, they include rice, fish or meat, and pickled or cooked vegetables, neatly arranged in a single container. I didn’t expect Julia to set up a daily sushi bar, but the container itself can work magic in enticing kids and adults to eat ordinary, healthy food.
Cost-Effective and Environmentally Friendly
As we talked, she felt excited about the potential to save money. She could buy quality ingredients by preparing lunches at home and using the reusable bento boxes. The prepackaged meals were expensive and wasteful. She loved the idea of quietly instilling environmental values and could imagine the one-on-one conversations they would have about shopping, cooking and choices.
Nutrient-Dense and Balanced Meals
The different sized compartments encourage a balanced meal. She’d include fresh foods, like roast chicken, seasoned quinoa, and a rainbow of fruits and vegetables. Her kids would have the nutrition they needed to learn and portions that would reduce waste and calories. She liked her children observing portion sizes and wished she had that opportunity as a kid, remembering her daily sandwich, chips, cookie and an apple, with the sandwich and apple always half eaten.
Appealing to Picky Eaters
Julia’s biggest challenge was dealing with picky eaters. I sympathized and emphasized that a well-arranged bento box can make a world of difference. By presenting meals in a fun and beautiful way, I’ve found that kids are more willing to try new foods. The compartments allow for small portions of unfamiliar foods alongside their favorites, gradually expanding their palates.
I asked if making lunches should only be up to Mom and Dad? Children can help design their own bento lunches. Maybe they could help choose the ingredients and arrange them. I mentioned my cookbook “501 Bento Box Lunches”. Kids love to pour over fun and inventive combinations with hearts, stars and faces. It allows them to play with food presentations, which does wonders for picky eating.
Simplicity and Convenience
She had concerns about the time and effort required, but I reassured that by assembling components and not worrying it all went together easily. I encouraged her to set up supplies in her pantry and fridge like nuts and seeds, dried fruit, popcorn, boiled eggs, roasted chicken, baked tofu, hummus, black beans, cheeses, olives, and so on.
What Kind of Box?
I’d look for Japanese-made boxes, preferring stainless steel or well-made plastic. I’d buy a fun adult box instead of a cartoon one that you’re going to need to replace next year. A good stainless or well-made plastic box will last the rest of their childhood. You might consider an insulated stacking model, but make sure little hands can open and shut it, and choose one with a utensil compartment and utensils if you can. I’d also read reviews to help make thoughtful choices.
Check out: BENTO BOX LUNCH IDEAS | for work or back to school + healthy meal prep recipes on Youtube for more inspiration
Back to School Fridge Fudge
Addictive treats high in magnesium
24 pieces
½ cup pumpkin seeds, toasted
½ cup sunflower seeds, toasted
1 cup dried unsweetened coconut, toasted
¼ cup flaxseeds, ground
¾ cup cocoa powder
1 teaspoon cinnamon
1 teaspoon vanilla
½ teaspoon sea salt
½ cup coconut oil, melted
¼ cup raw honey
¼ cup unsulfured blackstrap molasses (or ¼ cup more raw honey)
Toast the seeds and coconut together on medium-low heat until the coconut is golden. Cool, and grind into a coarse meal using a food processor.
Add the other ingredients to the food processor and process everything into a sticky dough.
Press the dough into a loaf pan and chill. Cut into 24 squares. Keep the fudge in the refrigerator. Perfect for the bento box. Each piece contains 50 mg magnesium.
These recipes are examples of supper dishes that you can pack in bento boxes the next day!
Viral Tofu and Veggie Cobbler
Makes 9 x13 casserole
A meatless Monday remake of the viral Chicken Cobbler. Creamy Chicken and Dumpling Flavors in a Casserole
I loved the way this turned out, and I think my husband will agree. Next time, I might add some fresh herbs. It would also be good with chicken, so maybe I’ll try that next. It felt really good to bypass all of the “low lift” processed foods. This is a much healthier version, probably tastes better, and is much less expensive. You could easily switch up the veggies. I used what I had.
Ingredients:
1 medium onion, chopped
1 carrot, chopped
1 sweet red pepper, chopped
1 zucchini, chopped
2 cloves garlic, minced
2 tablespoons olive oil
2 teaspoons dried thyme or 1 tablespoon fresh
Salt and pepper to taste
Dash of Bragg's Aminos or soy sauce
1 lb firm tofu, cut into small dice
For the Sauce
2 tablespoons dehydrated onion flakes
2 tablespoons nutritional yeast
1/4 teaspoon black pepper
1/2 teaspoon sea salt
2 tablespoons potato starch
1/4 teaspoon celery seed
1 cup veggie stock
1/2 cup milk
2 teaspoon Dijon mustard
2 tablespoon olive oil
For the Biscuit
2 cups flour (gluten-free or whole wheat pastry flour)
1/2 teaspoon salt
1 tablespoon baking powder
1/4 cup unsalted butter, cut into small pieces
1 cup milk
1 cup grated sharp cheddar cheese
Directions:
Preheat the oven to 425°F. On a parchment-lined sheet pan, roast the veggies in olive oil with salt, pepper, and thyme for 20 minutes. Stir in tofu and roast for another 10 minutes.
While the veggies are roasting
Make the sauce. Grind dry ingredients together into a powder using a spice grinder. Whisk together with the liquids. You can also use a blender for this step.
Make the biscuit: Mix the dry ingredients together, work in the butter and add the cheddar cheese. Pour in the milk and stir until combined.
Assemble and bake: Preheat the oven to 350°F. Line a 9x13-inch rectangular casserole with parchment paper. I wad it up first so it fits easier. Slide the roasted veg and tofu into the casserole dish. Spoon the biscuit batter evenly over the vegetables, but don't stir in. Pour the sauce over the biscuit and don't stir.
Bake at 350°F for 50 minutes.
Sidonie’s Flourcraft Baking Biscuit Mix
Biscuit Mix (makes three cups)
1/2 cup dry pre-washed quinoa
1/2 cup dry chickpeas
1/2 cup dry raw buckwheat groats
1/4 cup flax seeds
1 tablespoon psyllium seed husk powder
1/2 teaspoon sea salt
1 tablespoon baking powder
Using a high-speed blender like a Vitamix, grind the ingredients into a flour and sift.
For the cobbler I used 2 cups of this flour with ¼ cup unsalted butter, 1 cup grated sharp cheddar and 1 cup of milk. Worked great! Save the extra cup of flour for a small batch of biscuits.
Diversity Salad
Makes 4 quarts
Colorful, fiber diverse, fresh and yummy.
Rice Cooker: Add ingredients to the rice cooker and set to regular cycle. On the stove top cook as for quinoa.
⅓ cup amaranth seeds
⅓ cup quinoa
⅓ cup buckwheat groats
⅓ cup sunflower seeds
⅓ cup pumpkin seeds
½ teaspoon sea salt
2 ¼ cups water
Instant Pot: Add ingredients to IP. Set for bean cycle 45 minutes HP with a NR. Drain
2 cups chickpeas
2 teaspoons sea salt
Water to cover by 2 inches
Blanch: Bring water to a boil, add ingredients and blanch until just tender, about 1 to 1 1/2 minutes. Strain and rinse with cold water.
1 bunch kale, finely chopped
4 stems celery, medium dice
4 carrots, medium dice
1 onion, chopped
1 beet plus greens and stems, medium dice
Fresh: Prepare
2 cups fresh herbs chopped, parsley, mint, thyme, bergamot, dill
1 /2 cups crumbled sheep feta
1 cup sliced green olives
Chopped tomato to serve
Dressing: Blend
⅔ cup extra virgin olive oil
⅓ cup apple cider vinegar
½ t sea salt
1 heaping teaspoon pickled jalapeno
1 tablespoon maple syrup or sugar
3 cloves garlic, minced
2 teaspoons Red Boat Fish Sauce or minced anchovies
Assemble
Add grains, beans, veggies, fresh herbs, cheese, olives, and dressing together. Allow it to meld and serve with chopped tomatoes on the side.
Chana Masala
Curried Chickpeas
Instant Pot and Oven
Makes 2 ½ quarts
This is my version of the classic Indian dish and is a guest favorite. It’s a delicious main dish, chili, full of flavor with a sour-sweet pop. Serve it hot with rice or naan and a side salad.
Instant Pot
2 cup raw chickpeas
6 cups water
1 teaspoon salt
1 dried ancho chile
1 dried pasilla chile
2 tablespoons fresh ginger, ground into a paste
1 teaspoon turmeric powder or 1 tablespoon fresh turmeric paste
Oven
2 large onions, chopped
8 cloves garlic, minced
¼ cup olive oil or ghee
Oven spice mix
1 teaspoon ground cinnamon
¼ teaspoons black peppercorns
¼ teaspoon decorticated cardamom or 5 whole green cardamom pods
5 whole cloves
1 tablespoon whole cumin seed
1 tablespoon whole coriander seed
1 tablespoon sweet paprika
1 teaspoon sea salt
To Finish
2 tablespoons tamarind paste
28-ounce can diced tomatoes, or 2 ½ cups fresh tomatoes
Add unsoaked chickpeas, salt, chilies, ginger, turmeric and water to the Instant Pot. Set it to the bean cycle, or for 45 minutes at high pressure with a natural release. You may also use the stove top using the conventional method for cooking chickpeas.
Preheat the oven to 425 F and line a baking sheet with parchment paper. As the chickpeas cook, prep the oven ingredients: Using a spice grinder, reduce the spices to a rough powder. Mix the onions, garlic, oil or ghee and spices together on the baking sheet. Roast for 20 minutes and stir. Continue to roast for another 15 minutes or until the onions are sweet.
When the chickpeas have finished, put the cooked chilies, with tops removed, into a blender jar with the chickpea liquid, the oven ingredients and tamarind paste. Blend until smooth and stir the sauce into the chickpeas. Add the tomatoes and serve hot.