“Go ahead, bake my quiche.”
Queen Magrat, Lords and Ladies
As a pescetarian leaning heavily towards full-time vegetarianism, finding the right protein for my bento is often a strain. I’m not a fan of soy meat replacements to boot, so often I look to eggs as a handy protein packet to put in my bento. Luckily, scientists now say that eggs are good for you again, so I’m not worried about cholesterol.
These mini-quiches are a tasty and healthy freezer staple for those times when boiling an egg or making tamagoyaki seems like too much effort. Each one of them contains about 1-2 tablespoons of egg-vegetable mixture, equivalent to about half an egg (plus a bit of milk).
Here are a few bentos I have used them in:
This is my speeded-up, Swiss-influenced take on a Spanish classic. continue reading...
This is a guest post by Diana, who blogs about her healthy eating ideas at Soap and Chocolate.
Not everyone eats breakfast as well as lunch at the office, but for those of us who begin work at 9am after a whirlwhind of exercise, showering and primping, it’s convenient to be able to pack a bento-style breakfast the night before in order to cut down on the morning rush time. We all want to preserve those precious minutes of sleep before the alarm goes off! One of my favorite homemade to-go breakfasts is an omelette sandwich and fruit. This can be done with a myriad of mix-ins and spreads, but for the purposes of this post, I’ve gone with a Mexican theme, just to step out of the bento box a bit. continue reading...
Total calories (approx): 490 (how calories are calculated)
Time needed: 10-15 minutes in the morning
Type: Meat and pasta! continue reading...
(Photo courtesy of juanknowsspanish)
Throughout Provence, especially in the colder months, you often encounter stalls at the markets selling golden loaves of goodness called Cake Provençal. They look just like pound cakes or what we might call in the U.S. ‘quickbreads’, but they are made with savory ingredients. They usually contain cheese, olives, sautéed vegetables, ham, sausage, herbs and so on. They are great at dinnertime,for picnics and of course (since it’s on this site) for not-Japanese bento lunches. Here are some that were on sale at a market in Nyons (in the Drôme Provençal) last December.
They are made exactly like sweet cakes, but this being the land of olive oil they use that instead of butter. My version here is a bit light on the olive oil (some cakes that I’ve tried are almost dripping with oil). I’ve added a very non-Provencal ingredient, kinako (toasted soy bean flour), to add nuttiness as well as protein. You could use chickpea flour instead of the kinako. A piece or two, or three or four, of this cake makes a great vegetarian bento, on its own or with a salad or raw vegetables packed along. You can also make very interesting sandwiches with it. (Try Boursin cream cheese with watercress.)
I made mine in a square baking or brownie pan instead of the traditional loaf pan, since I like to cut it into little squares, but you could make it in a loaf pan too. It freezes very well, which makes it a great ‘freezer stash’ item. continue reading...
Total calories for breakfast (approx): 285
Total calories for lunch (approx): 380 (how calories are calculated)
Time needed: 5-10 minutes in the morning - mainly just packing things up (You could pack the whole bento the night before; this bento will not suffer much in quality.)
Type: Vegetarian, not Japanese, 2-in-1 continue reading...