Bento no. 19: Salmon furikake and frozen tofu nuggets

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Bento contents:

  • 1 cup (about 220ml) sprouted brown rice (220cal)
  • 2 Tbs. salmon furikake or flakes, 1sp. gomashio (60cal)
  • Tofu nuggets made from about 2/3rds block (200g) of soft tofu (160cal)
  • Carrots and celery cooked in bouillon (30cal)
  • Steamed asparagus spears (20cal)

Total calories (approx): 490 (how calories are calculated)

Time needed: 5-10 minutes in the morning, 20-30 previously continue reading...

Homemade furikake no. 7: Salmon furikake (or Sake flakes)

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Is this salmon (sake) furikake? Or is it salmon (sake) flakes? Or maybe it’s even salmon soboro. Whatever you call it, it’s finely flaked salmon that you can sprinkle onto plain rice, use as an onigiri filling, or on ochazuke. You could fold it into egg for a salmon omelette, on boiled vegetables…whatever your imagination can come up with.

Salmon flakes are often sold in jars that cost around $8 for about 150g. You can make it yourself for less than $3, depending on how expensive the salmon is. You can be even more frugal and use the little bits that are stuck on the bones when you filet a whole salmon. This is probably how fish soboro or flakes or furikake was invented in the first place. continue reading...

Poached frozen tofu and fried frozen tofu cutlets

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This is a very juicy and tasty way of cooking frozen tofu - and it’s not Japanese, for a change. A great vegan protein dish! continue reading...

Bento boxes of the week: Ikea 365+ food savers, a great budget or starter option

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The sturdy, microwave-safe Ikea 365+ food savers are great inexpensive bento boxes. They look good too. continue reading...

Bento no. 18: 3-color soboro bento

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Bento contents:

  • 1 cup (about 220ml) brown rice (220cal)
  • 2 Tbs. beef sorobo (80cal)
  • 2 Tbs. iri tamago (70cal)
  • Blanced Swiss chard leaves (5cal)
  • Swiss chard stalks sautéed in butter (30cal)
  • Hijiki with bean curd (50cal)
  • 3 fresh lichees or litchi (15cal)

Total calories (approx): 475 (how calories are calculated)

Time needed: 15-20 minutes in the morning, 20-30 previously

Type: Japanese continue reading...

Iri tamago or tamago soboro, another standard Japanese egg recipe

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There are three very commonly used Japanese egg recipes. One is tamagoyaki or atsuyaki tamago (and its variant, dashimaki tamago), a rolled omelette. Another is usuyaki tamago, a very thin omelette which is used as a wrapper or shredded and used as a topping. Ther third is iri tamago, finely scrambled eggs that are used quite a lot as a topping. It’s here because it’s such a handy ingredient for bento. If you think you need a bit of color and protein, there’s no faster egg dish you can make. continue reading...

Review of Yaseru Obento Recipe, a great diet bento book

book-yaseruobento.jpgThere are several books dedicated to using bentos for weight loss. I have quite a few of them, and most have a lot of good ideas. I only got Yaseru Obento Recipe recently, but it’s already become my favorite bento-for-weight-loss book and one of my favorite bento books of any kind. It is in Japanese only, as are all good bento books unfortunately. But it’s so full of great photos and illustrations that I think you could get a lot out of it even if you don’t read Japanese.

Yaseru Obento Recipe just means “slimming bento recipes”. The subtitle is kirei de oishii baransu bento ga atto iu ma ni dekiagari! dakara nagatsuzuki shite reboundo nashi! That’s a bit long, but it means generally “beautiful and delicious balanced bentos that are made in a jiffy! So you can keep (making them) for a long time, and won’t have a relapse!” That sounds good to me, and the book does deliver on that promise. continue reading...

Bento no. 17: Potato oyaki bento with wakame sunomono

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Bento contents:

  • 3 potato oyaki filled with beef soboro (300 cal)
  • Cucumber and wakame sunomono (20cal)
  • Lettuce garnish (negligible)

Total calories (approx): 320 (how calories are calculated)

Time needed: 15-20 minutes in the morning, 20-30 previously

Type: Japanese, Potato based, gluten-free continue reading...