Suggested Recipes

Bento Box

1 cup sushi rice washed three times and drained

1 cup water

Place in rice cooker and follow manufacturer’s directions.

Sauce: One part reduced sodium soy sauce mixed with 1 part lemon or lime juice lemon juice

Bento boxes are fun for all ages. They may look time consuming but they can be far from it.

Sushi rice is key for making perfect shapes out of rice but if you do not want to shape your rice into balls or triangles, regular rice can work too. The sky is the limit when it comes to side items. 

Ideas for side items:

• Pan seared tofu or tofu scramble
• Steamed or stir fried veggies
• Pickled veggies
• Toasted seaweed
• Wilted greens
• Sliced carrots
• Baked cubed sweet potatoes
• Sesame or pumpkin seeds
• Edamame tossed with salt and toasted sesame seeds
• Avocado slices
• Cucumbers salt and dill
• Bean burger
• Fruit
• Salads
• Leftovers from dinner

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Black Bean Taquitos

Ingredients:

• 1 cans (16 ounces each) black bean refried beans
• 1 teaspoon taco seasoning
• 10 small flour or corn tortillas
• 1 package (8 ounces each) single serve Guacamole
• salsa for dipping

Directions:

1. Preheat oven to 400 F. Line a baking sheet with parchment paper.
2. In a bowl, mix refried beans with taco seasoning until combined.
3. Lay one tortilla on a flat surface. Down the middle of the tortilla, spread 1-2 tablespoons of beans. Roll up tightly and place on baking sheet seam side down.
4. Continue this process until all tortillas have been filled and rolled.
5. Bake for 20-25 minutes or until golden brown.
6. Serve with salsa and guacamole for dipping.

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Quinoa Sloppy Joe

Serves: 4 to 6

Ingredients:

• 1/2 cup uncooked quinoa, rinsed in a fine sieve
• 1 cup vegetable stock
• 1 tablespoon extra-virgin olive oil or 3 tablespoons broth or water
• 1 medium onion, finely chopped
• 1/2 medium green bell pepper, finely diced
• 1 1/2 cups cooked beans or lentils or one15- to 16-ounce can (drained and rinsed) pinto or red beans, coarsely mashed (or 1 1/2 cups cooked)
• 15- to 16-ounce can tomato sauce or crushed tomatoes
• 1 medium tomato, finely diced
• 1 tablespoon reduced-sodium natural soy sauce or tamari, or to taste
• 1 teaspoon maple syrup or honey
• 1 medium large garlic clove diced
• Salt pepper to taste
• 2 teaspoons good-quality chili powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon dried oregano
• 6 whole grain diner rolls, mini-pitas, or flour tortillas, or add curry and can use to stuff bell peppers

Directions:

Combine the quinoa with 1 cup vegetable stock in a small saucepan. Bring to a slow boil, then lower the heat, cover, and simmer until the water is absorbed, about 15 minutes. Leave uncovered for last 5 minutes.

Meanwhile, heat the oil, broth, or water in a medium skillet. Add the onion and garlic, sauté until translucent. Add the bell pepper and sauté until all are golden.

Add the remaining ingredients except the bread of choice. Cook over medium-low heat, loosely covered, for 5 to 7 minutes, stirring occasionally. Take off heat and let stand for 5 minutes to allow the flavors to mingle and absorb.

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Tabbouleh Pita Pockets

Ingredients:

• 1 bunch Parsley – de-stemmed and chopped
• 1 Tomato – diced small
• ½ cup cucumber diced
• ½ cup Onion – diced small
• 1 Lemon – juiced
• 2 Tbsp Olive oil
• ¼ tsp Salt
• ¼ tsp Pepper
• 1 garlic clove crushes
• Hummus single serve containers

Directions:

Add washed de-stemmed parsley to a food processor and pulse till chopped finely. Mix with remaining ingredients and toss till well combined.

Take pita pocket and cut in half to get two pockets. Fill pocket with parsley mixture and bake in toaster oven or toast in dry pan till pita is lightly toasted. Cut in triangles and serve with side of hummus and carrot sticks.