Bento Box Healthy Lunch 30/30 (Vegetarian) – Mind Over Munch
FINAL episode of the Bento Box series! Healthy vegetarian lunch! Tasty vegetable chips, tabouleh, & healthy mac and cheese bites!
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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/2kNTkYw
► Baking Rack: http://amzn.to/2hEwIqE
► Breville Food Processor: http://amzn.to/2jRsMSn
VEGGIE-PACKED MAC & CHEESE BITES
4 cups elbow pasta, cooked
1 tsp olive oil
3/4 cup onion, chopped
1 cup butternut squash, cubed
1 cup carrot, chopped
1 cup cauliflower, florets
1/2 cup vegetable broth
1/2 cup milk
1 tsp salt
1/2 cup shredded cheddar cheese
1/4 cup shredded swiss cheese
3 Tbsp + 2 Tbsp bread crumbs, divided
1 Tbsp parsley, chopped
1 Tbsp parmesan cheese
In a large pot, sauté onions in olive oil over medium heat until translucent.
Add butternut squash, carrot, and cauliflower to the pot with enough water to cover. Bring to a boil, turn down to a simmer, and cook until fork tender, around 10 minutes.
Drain water and transfer cooked vegetables to a food processor.
Preheat oven to 400°F.
While vegetables are still warm, add broth, milk, salt, and shredded cheddar/swiss cheese, then process until extremely smooth (a few minutes).
Toss elbows in sauce to coat. Add a lightly beaten egg and 3 Tbsp of bread crumbs and mix to combine. Transfer mixture to a sprayed mini muffin tin.
Combine the additional 2 Tbsp bread crumbs with chopped parmesan and parsley. Sprinkle this topping on top of the mac muffins.
Bake muffins for 20 minutes, until browned on top and sides.
Allow to cool to the touch before removing.
ROOT VEGETABLE CHIPS
3 cups (600g) root vegetables,
sliced thinly, ~1/8” thick
(beets, turnips, parsnips, etc.)
2 tsp coconut or olive oil
2 Tbsp fresh rosemary, chopped
1 tsp onion powder
1/2 tsp garlic powder
1/4 tsp salt
Preheat oven to 375°F.
Toss thinly sliced veggies with oil and spices.
Transfer to a baking rack on top of a baking sheet, or directly on a baking sheet lined with parchment and sprayed. Don’t overlap the chips!
Cook 20 minutes, flipping halfway if you’re not using a rack. If they aren’t browning, cook an additional 5 minutes.
Sprinkle with salt and allow to crisp while cooling. Enjoy!
1 cup bulgur wheat, cooked & cooled
1 garlic clove, diced
2 lemons, juiced
1 cup parsley, chopped
1/4 cup fresh mint, chopped
2 roma tomatoes, chopped
1 cup seedless cucumber, diced
4 green onions, chopped
1/4 tsp salt & pep, to taste
3 Tbsp olive oil
Toss all ingredients together to combine.
Season to taste with salt & pep.
Chill and enjoy!
♫ Music from this episode: Your Look, Alex Arcoleo
Mind Over Munch Team:
Joe – film/editing (YouTube.com/MegaByteFilms)
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