Bento Box Healthy Lunch 10/30 – Mind Over Munch
Bento Box #10! This healthy pescatarian lunch includes salmon sweet potato patties, cheesy vegetable chips, & green rice salad!
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BENTO SERIES INFORMATION
In this series I use the Bento Box linked below, but you can use whatever you prefer to package your lunch! I am simply sharing ideas as inspiration, but these are not intended to be replicated exactly as shown– take what you want and leave what you don’t! That being said, I did design all of the bento box lunches to be between 450 and 550 calories for your convenience, so if you are interested, all nutrition information is available in the eBook (linked above) for both the individual recipes and the entire boxes. Recipes in the eBook are also noted in grams/metric in addition to cups/imperial, and how long the recipe will last is also noted. All of the recipes are intended to be able to be eaten at room temperature or cold, so there is no need to reheat. If there is a recipe you prefer to consume warm, it’s best to package it separately to warm up as you’d like.
STUFF From this video:
► Bento Box: http://amzn.to/2huhKly
► Vitamix: http://www.tkqlhce.com/click-8488026-13085456
SALMON SWEET POTATO PATTIES
10 oz salmon (2 5-oz cans), drained
1 cup sweet potato mash/pureé
2 green onions, chopped
1/4 cup carrot, grated
2 cloves garlic, minced
½ cup bread crumbs
1 Tbsp cilantro, chopped
1/4 tsp garlic powder
1/4 tsp salt & pep, to taste
Mix all ingredients together, seasoning to taste.
Heat a skillet over medium-high heat and spray with cooking spray.
Scoop out a heaping tablespoon of the mixture and transfer it to the skillet, molding into a flat patty between 1/4” and 1/2” (0.5-1.25cm) thick.
Allow to cook 4-5 minutes on each side, until golden brown. Enjoy!
GREEN RICE SALAD
1 cup spinach, tightly-packed
1/4 cup cilantro
1/4 cup parsley
2 tsp olive oil
1/2 cup onion, diced
2 garlic cloves, diced
1 cup long grain rice, uncooked
salt, to taste
2 cups broth, vegetable (or chicken if preferred)
1 cup corn
Combine 1 cup of water with the cilantro, parsley and spinach in a blender.
In a saucepan over medium heat, sauté onion and garlic in olive oil.
Stir in rice, salt, broth, and green water. Bring to a boil.
Turn down to low and simmer until water is absorbed (around 12-15 minutes). Keep covered.
Remove the pot from the heat and allow to sit covered for 15-20 minutes.
Fluff with a fork and stir in the corn kernels. Enjoy!
PARMESAN ZUCCHINI CARROT CRISPS
1/2 cup zucchini, grated
1/2 cup carrot, grated
2 cups grated parmesan cheese
Preheat oven to 375°F.
Remove excess moisture from grated zucchini and carrot by squeezing them out in a paper towel.
Mix zucchini, carrot and parmesan together.
Line a baking sheet with parchment paper and spray.
Transfer about 1 tablespoon of the mixture to the baking sheet and flatten it into a chip shape.
Bake for about 8 minutes, until crisp and lightly golden on the sides.
Allow to rest before devouring!
Lasts 2 days, but best served same day.
Music from this episode: Smack, Daniel Gautreau
Mind Over Munch Team:
Joe – film/editing (YouTube.com/MegaByteFilms)
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The information provided on this channel is for informational and educational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should not use the information on this channel for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you suspect you might have a health problem.