Modetro Bento Recipes

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The document discusses the concept and philosophy of bento boxes, which originated from Japan as a portable, balanced meal. It emphasizes using fresh, local ingredients and taking time to enjoy food.

The bento boxes are designed with compartments to separate protein, carbohydrates, and vegetables in a roughly 2:1:1 ratio. Common proteins include chicken, fish, eggs. Carbs include rice, noodles, potatoes. Vegetables range from leafy greens to pickled vegetables.

The document recommends advance preparation like making protein recipes, vegetable sides, and dressings in batches. It also suggests planning your weekly menus and using the freezer or fridge to store pre-made components for easy assembly each morning.

discover a world of

bento

1
Contents
introduction 3
bento menus 4
chicken tikka bento 4
gado gado bento 5
GREEK LEMON CHICKEN bento 6
HALLOUMI CHEESE bento 7
hummus selection bento 8
japanese fried chicken bento 9
caribbean jerk pork bento 10
KOREAN FRIED RICE bento 11
BBQ WINGS bento 12
CHICKEN SATAY bento 13
MOROCCAN MEATBALLS bento 14
POACHED SALMON bento 15
SEAFOOD COCKTAIL bento 16
PEPPERED MACKEREL bento 17
SMOKED SALMON bento 18
TERIYAKI CHICKEN bento 19
THAI BEEF SALAD bento 20
THAI RED PRAWN CURRY bento 21
protein component recipes 23
veg & carb component recipes 31
BITS AND PIECES 40
introduction
Originally from Japan, the concept of the bento box has revolutionised the world
of the packed lunch. Designed for workers, children, and anyone else needing
to eat a meal away from the home, the bento lunch provides a perfectly
balanced solution as an alternative to fast food, packaged food, or even just a
limp lacklustre sandwich.

Food in Japan is about respect. Fresh ingredients are the focus of all food, with
their inherent qualities skilfully made to shine. Respect for the body with a
natural healthy diet. Respect for family and friends by taking the time to
prepare and share real food. Taste and texture make eating an experience to
be savoured and enjoyed. We have woven this philosophy through our recipes.

The bento box is seen as a way to improve dietary health or even weight loss.
The compartments are useful for keeping foods separate, but they also serve as
a guide to what foods and how much. The ratios are often seen as different but
we have designed our recipes to a 2:1:1 format. 1 part protein, 1 part
carbohydrate, and 2 parts vegetable. These are not set in stone, and there may
be days where you feel like extra protein or extra carbs. Food is about way more
than just function and our recipes focus on flavour first. The key to the bento,
and healthy eating in general is to pack in those veggies.

Like most things in our busy lives, bento is about organisation. It should not
take hours to prepare and pack. These recipes are not designed to be made
each morning and advance preparation is required. That means planning.
Rather than a collection of random recipes we have presented you with a
working template for several weeks of bento lunches. Your Modetro insulated
lunchbox is microwaveable so some of the menus are hot. Each compartment is
separately sealed so everything stays where it should.

At the front of the guide you will find our menu suggestions, all with images of
the actual prepared recipes. The recipe part of the guide is divided into
sections, just like your bento box. There are the protein recipes, the vegetable
and carbohydrate recipes, and the bits and pieces that make bento living far
more efficient.

Use the recipes to make our menus or use them to build your own. Make use of
the freezer and cook in batches. Make use of the fridge, and the deli, and create
your own stash of ingredients with which to design your lunches. Use the
recipes to make meals and fill your bento box with leftovers. It is up to you.

Be as creative as you like, and most of all...enjoy.

3
bento menus

chicken tikka bento


A fragrant full flavoured meal to be enjoyed hot or cold. Advance preparation is
necessary so make up full quantities of the recipes and keep in the fridge for another
day, or freeze where applicable.

Chicken tikka with yoghurt dressing


Marinated grilled chicken tossed in a fresh mint and yoghurt dressing. You can adapt the recipe to
make it as mild or hot as you like.

Spiced stir-fry vegetables


Fresh crisp babycorn, mangetout, carrot, brocolli and peas tossed in a blend of whole spices.

Sweet potato sag aloo


An Indian takeaway stalwart made modern by replacing white potato with sweet potato. Mildly
spiced, this packs a nutritional punch.
gado gado bento
A tasty twist on an Indonesian classic salad. A vibrant crunchy mix of marinated tofu,
eggs, potatoes, salad veg, pickles and nuts with the signature flavours of chilli and
lime.

Marinated tofu and hard boiled eggs


Cubes of sesame and soy tofu alongside wedges of hard boiled egg make up the protein portion of
this exciting lunch option.

Boiled new potatoes


Tender boiled new potatoes can be served sliced or whole. Toss in a dressing if you like, but the
unadorned potatoes suit the overall vibrancy very well just as they are. Maybe a little soy sauce for
dipping?

Crunchy salad and pickles


Crisp salad leaf, radish, carrot pickles, pickled red cabbage, cucumber pickles, spring onions and a
handful of beansprouts make up the ensemble. Garnish with peanuts, lime wedges and sliced red
chilli.
5
GREEK LEMON CHICKEN bento
Taste the sunshine with this Greek inspired bento box. Classic chunky greek salad
with feta and olives alongside lemon marinated grilled chicken breast. Add some
energy with a simple garlic mayo pasta salad.

Greek lemon chicken


Strips of chicken breast marinated in garlic, thyme and lots of lemon. Quickly grilled they taste of
summer and sunshine whatever the weather.

Garlic pasta salad


You could serve Greek pasta orzo with a slick of olive oil, but this quick garlic mayo pasta salad
brings a bit of indulgence to the sharp fresh sunny flavours.

Classic Greek salad


Cubes of cucumber, halved cherry tomatoes, finely sliced red onion. feta cheese and olives are
tossed in a simple dressing of olive oil and red wine vinegar. Made the night before and then
dressed in the morning, it is perfect by lunchtime.
HALLOUMI CHEESE bento
A vegetarian lunch option that is at its best slightly warmed. Slices of grilled halloumi
are served alongside a salad of root vegetables and moreish provencal lentils.

Grilled halloumi cheese


Grill slices of halloumi for that unmistakeable texture and salty, sheepy flavour. It is having quite a
moment and deservedly so. It is best at room temperature or slightly warmed.

Provencale puy lentils


Mix ready cooked puy lentils with tiny chunks of tomato, olives, capers, and fresh parsley. Dress
with oil, lemon and a touch of garlic for a savoury side dish with a difference.

Roasted root salad


Roasted roots will keep well in the fridge for several days. Hot or cold they make an excellent salad
for lunch with a hint of thyme and a squeeze of fresh orange.

7
hummus selection bento
Another meat free option with pulses as the star of the show. Make the tabbouleh
the night before and dress it in the morning. Everything else is straight out the deli
for fuss free deliciousness. Pack a few breadsticks for dipping too.

Hummus selection
Those mini pots of hummus that come in a trio of flavours are really handy and you can pimp
them up with extra herbs, a splash of oil, and a few cooked chickpeas. Or try roasted chickpeas for
crunch.

Quinoa tabbouleh
Authentic middle eastern tabbouleh is mostly herbs. Cucumber, spring onion, and tomato bring up
the rear and then just a small amount of grain is added. We have used quinoa for a change. All it
needs is lots of lemony dressing.

Antipasti selection
Choose marinated artichokes, roasted red peppers, olives, dolmades; anything you like. Add a few
well ripened cherry tomatoes.
japanese fried chicken bento
You can’t do Bento without the occasional nod to Japanese food, the ethos of which
runs through every single one of our menus. This fried chicken is umami squared
with the creamy potato salad and crunchy pickles completing this terrific trio.

Japanese fried chicken


Chicken breast is marinated in soy sauce and fresh ginger then quick fried in cornflour. The flavour
is deeply savoury and utterly moreish. Delicious hor straight from the pan but also perfect served
cold for lunch the next day.

Japanese style potato salad


Japanese style potato salad is virtually mashed and has vegetables as well as mayonnaise. We have
used our vegetable selection of carrots, peas, babycorn and broccoli that makes light work of many
of our menus.

Pickle selection
Pickles are an integral part of any Japanese meal and perfect for the bento box. Quick pickles are
ideal, with their light sharpness and still fresh crunch but you can use ready made too. Delicate
young pickled ginger is wonderful if you can get it.
9
caribbean jerk pork bento
Not for the faint of heart, jerk pork is made with fiery scotch bonnet pepper and
fragrant spices. Served here with sweet potato wedges, creamy coleslaw and a
classic crisp salad this is a bold choice for lunch when energy levels are low.

Caribbean jerk pork


Chunks of tender pork in a super spicy Caribbean marinade, grilled to perfection and ideal served
cold. You could use a store bought marinade to save on ingredients.

Sweet potato and thyme wedges


Sweet potato is a Caribbean staple and the perfect alternative to bread or white potato. A
nutritional powerhouse, chunky wedges are tossed in oil and thyme then roasted in the oven. They
are the perfect foil to the fiery meat.

Creamy coleslaw and classic salad


Chunky coleslaw is a must with the savoury spicy meat, and the fresh crunch of classic salad
ingredients completes the combo. Go for bitter leaves such as frisee, crisp radish, spring onions,
and a few pickles for an extra edge.
KOREAN FRIED RICE bento
You could eat this take on Korean fried rice hot, but you would need to remove the
pickles first. It makes a great salad as it is though, with the boiled eggs in spicy
peanut sauce on the side and lots of crunchy pickles.

Vegetable fried rice


Crisp mixed vegetables are added to white rice. You could fry it in hot oil with soy, fresh coriander
and chilli or simply make a salad with the same ingredients, omitting the oil.

Boiled eggs and peanut sauce


Korean fried rice is topped with a runny fried egg so we have made it bento with portable boiled
eggs, You could keep them soft at the centre if you wish. Not strictly Korean but we added some of
our peanut satay sauce for an extra flavour dimension.

Crunchy pickles
You could add any pickles you like. Weve gone for cucumber, ginger and white cabbage, with a
handful of fresh crisp radish too.

11
BBQ WINGS bento
Moreish oven baked wings in a sticky marinade are served with a chipotle yoghurt
and a vibrant Mexican style rice salad. This is a fiery lunch to keep you revved up all
afternoon.

Sticky BBQ wings


Who can resist a sticky finger licking wing right? Marinated in soy and honey these little wings are
slow roasted in the oven to sticky fall of the bone perfection.

Mexican style rice salad


Cooked brown rice is mixed with raw and roasted red peppers, sweetcorn, tomato and black beans.
Finished with chopped chillies, fresh coriander and lime it brings the perfect contrast to the
sweet meat of the wings.

Chipotle yoghurt
Greek yoghurt is mixed with chipotle paste to make a really quick dip. Cool and creamy, then hot
and smoky, this rounds off the other flavours really well.
CHICKEN SATAY bento
Grilled chicken skewers in a spicy peanut marinade are a great match for the
sesame noodle salad bursting with fresh veg. That piquant peanut sauce makes
another appearance on the side. This one’s got major flavour.

Chicken satay sticks


Little skewers of chicken grilled in a moreish spicy peanut sauce. Not just your average satay
sauce; this one is a blend of lip smacking spices and aromatic herbs,

Chunky noodle salad


Thick udon noodles with babycorn, green beans, carrots and brocolli spears are tossed in oil and
sesame seeds as a fresh clean tasting balance to the spicy peanut sauce.

Super spicy peanut sauce


The satay sauce that coats the chicken browns to create a crust of roasted peanuts and toasted
spices. The portion on the side is bright and fresh with plenty of tingling top notes.

13
MOROCCAN MEATBALLS bento
Fragrantly spiced meatballs in a rich tomato sauce served with fluffy fruit and fresh
mint cous cous. Tender carrots are tossed in a cumin and orange dressing. Best
enjoyed hot.

Moroccan meatballs
Tender lamb meatballs with the mild spicing of North Africa and a slick of tomato sauce. Great cold
but this entire menu can be warmed in the microwave for a hot meal.

Apricot cous cous


Delicate fluffy cous cous is combined with chopped apricots, fresh mint and the sweet sour bite of
fresh pomegranate seeds.

Moroccan carrot salad


Tender slices of carrot are tossed in cumin, olive oil and tangy orange. Finished with fresh parsley
these carrots are delicious hot or cold.
POACHED SALMON bento
Lightly poached fresh salmon gets an eastern european upgrade with creamy dill po-
tato salad. Served with a salad of crisp leaves, sliced apple, radish and brazil nuts this
is light fresh eating at its best.

Poached salmon
Fresh salmon fillet is lightly poached in the oven for tender sweet flakes that need no adornment
other than a squeeze of lemon and a touch of flaked salt.

Creamy dill potato salad


A chunky yet soft potato salad with mayonnaise, fresh dill, and a touch of red onion.

Leafy salad with apple, radish and brazil nuts


A salad of baby leaves, with sliced apple, radish and a handful of nuts rounds off the creamy potato
and silky fish with fresh crisp flavours.
15
SEAFOOD COCKTAIL bento
Rich seafood cocktail in a tangy marie-rose sauce, tuna bean salad fresh with the
scent of lemon and parsley, and a selection of crisp fruit and vegetables.

Seafood cocktail
You could use any cooked seafood you like but we have used prawns and shredded crabsticks for a
quick and easy cocktail.

Tuna and white bean salad


You could use any cooked white beans for this salad. Mixed with tinned tuna and a sharp dressing
cannelini beans have a creamy yet firm texture and a smooth flavour that makes a little go a long
way.

Mixed salad vegetables


A selection of crisp vegetables and salad such as cherry tomatoes, firm cucumber, crunchy radish,
bitter leaves and a handful of grapes make for good grazing over lunchtime
PEPPERED MACKEREL bento
Ready to eat smoked mackerel makes light work of lunch. Served with a simple buck-
wheat salad, sweet and sour peperonata, baby spinach and cornichons, this is an
interesting lunch with a super healthy side.

Peppered mackerel and spinach


The sharp iron tang of green spinach cuts through the rich oily fish in a perfect partnership of taste
and texture.

Buckwheat salad
Cooked buckwheat is tossed in a simple oil and lemon dressing and shot through with fresh dill
and red onion. Similar to barley, this is a great grain to add to your repertoire.

Sweet and sour peperonata


A soft braise of peppers, onions, raisins and capers. Served cold it makes an interesting addition to
the rest of the flavours in the box.

17
SMOKED SALMON bento
Smoked salmon gets the New York deli treatment with black bread, eggs, gherkins
and a mustard potato salad with extra onion on the side. A double carb day.

Smoked salmon, eggs and black bread with butter


A few buttery folds of smoked salmon, a hard boiled egg, and some lavishly buttered rye bread is
the perfect example of the beauty of simplicity.

Mustard potato salad


Sliced new potatoes are tossed in a light dressing of wholegrain mustard, oil and vinegar. If you
like raw onion, then a few slices over the top really bring this whole menu together.

Cucumber, frisee, grapes and cornichons


All you need is the fresh crunch of a few fruits and vegetables. Cherry tomatoes, a tiny bunch of
grapes, slices of chilled cucumber and a flutter of frisee.
TERIYAKI CHICKEN bento
Deeply savoury teriyaki chicken with a brown rice and vegetable salad, Japanese
smashed cucumber, and plenty of pickles.

Teriyaki chicken
Marinated in ginger, mirin and soy sauce then grilled, teriyaki chicken is one of those magical food
moments of utter alchemy. With the smashed cucumber; a joy.

Brown rice and vegetable salad


A clean and simple salad as only Japanese food can be. Brown rice, beansprouts and radish tossed
in light soy sauce are all that is needed here.

Smashed cucumber and pickles


Smashed cucumber is one of the greatest foods to come out of Japan. Chunks of cucumber are
placed in a bag with lots of crushed garlic and salt. Bashed so that the chunks break down, the bag
is then chilled. Ice cold, garlicky cucumber is the result. Plus extra pickles Japan style.
19
THAI BEEF SALAD bento
Tender rump steak tossed in a sharp lime, chilli and ginger dressing is served with a
crisp Asian slaw and fine rice noodles. Bold and vibrant, yet exceptionally clean and
light.

Aromatic Thai beef


Rump steak is cooked until just slightly pink, thinly sliced and tossed in soy, chillies, ginger, lime
and sesame seeds. Marinated overnight and eaten cold, it will wake up your lunchtime for sure.

Sesame rice noodles


Quick cook fine rice noodles are tossed in sesame oil. A fuss free side to complement the beef.

Asian style slaw


A crisp slaw of white cabbage, carrot strips, white turnip, and mangetout. Simply dressed with a
squeeze of lime and a handful of peanuts.
THAI RED PRAWN CURRY bento
This combo of thai prawn curry, coconut rice, and stir fried vegetables is best served
hot. It is no sin to make use of ready prepared ingredients to ensure a decent lunch
sometimes.

Thai red prawn curry


A quicker than quick prawn curry made with thai red curry paste and coconut milk. It takes 5
minutes max; just long enough for the prawns to cook and the flavours to ignite.

Coconut rice
As you will be reheating this, you could easily use ready to microwave coconut rice that is
surprisingly useful. Otherwise, plain basmati cooked in coconut milk is the perfect addition to the
curry.

Stir fry vegetables


This is our selection of vegetables in a new incarnation. Mangetout, french beans, babycorn, and
brocolli are cooked to just tender crisp and livened up with a scatter of nuts

21
Recipe Section
protein component recipes 23
chicken tikka  23
grilled halloumi  23
marinated tofu  24
greek lemon chicken  24
cARIBBEAN JERK PORK  25
JAPANESE FRIED CHICKEN  25
BBQ WINGS  26
PROVENCAL PUY LENTILS  26
CHICKEN SATAY  27
SEAFOOD COCKTAIL  27
POACHED SALMON  28
MOROCCAN MEATBALLS  28
AROMATIC THAI BEEF  29
THAI RED PRAWN CURRY  29
TERIYAKI CHICKEN  30
TUNA AND WHITE BEAN SALAD  30
SPICED STIR FRY VEG  31
THAI STIR FRY VEG  31
veg & carb component recipes 31
CLASSIC GREEK SALAD  32
SWEET AND SOUR PEPERONATA  32
COLESLAW  33
ASIAN STYLE SLAW  33
SMASHED CUCUMBER  33
MOROCCAN CARROT SALAD  34
roasted root salad  34
SWEET POTATO AND THYME WEDGES  35
MUSTARD POTATO SALAD  35
CREAMY DILL POTATO SALAD  35
JAPANESE STYLE POTATO SALAD  36
SWEET POTATO SAAG ALOO  36
APRICOT COUS COUS  37
VEGETABLE FRIED RICE  37
CHUNKY NOODLE SALAD  37
MEXICAN STYLE RICE SALAD  38
BROWN RICE AND VEGETABLE SALAD  38
BUCKWHEAT SALAD  38
SESAME RICE NOODLES  39
COCONUT RICE  39
GARLIC PASTA SALAD  39
quick pickles  40
SALAD ITEMS  40
smoked fish  40
BITS AND PIECES 40
protein component recipes
chicken tikka
You can freeze several portions of marinated chicken and remove from the freezer
for cooking as needed. Use a commercial tikka paste if you like. Great hot or cold.

Serves 4

500g chicken breast fillet


1 tsp ground cumin
1 tsp ground coriander
1/4 tsp garlic powder
1 tsp paprika
1/4 tsp turmeric
1/2 tsp ground ginger
1/2 tsp black pepper
chilli powder to taste
1 tbsp vegetable oil
Juice of 1 lemon
1/4 tsp flaked sea salt

1. Make a paste by mixing the spices, salt, oil and lemon juice together.
2. Slice the chicken breast into 1inch chunks and add to the paste.
3. Mix thoroughly and divide into 4 portions.
4. To cook, heat a frying pan over a medium high heat, add a touch of vegetable oil, and fry the
chicken on all sides to brown.
5. To ensure the chicken is cooked thoroughly either continue to cook in the frying pan or put in
a hot oven. It only needs 5 minutes after the browning stage but the paste can burn in the frying
pan.
6. Set aside the cooked chicken to cool thoroughly before mixing with the yoghurt dressing and
arranging in the bento box.

grilled halloumi
Grilled halloumi is best served warm but luckily your bento box is microwaveable.
Just make sure that the rest of the compartments contain foods suitable for
heating, like our halloumi cheese bento box menu.

Serves 1

125g halloumi (4 slices/roughly 1/2 a block)


Olive oil for frying
1 tsp chopped fresh mint

1. Heat a frying pan over a medium high heat.


2. Once hot, add a splash of olive oil.
3. Fry the halloumi until very lightly golden on each side. You want to keep it fairly soft as it won’t
be eaten immediately.
4. Leave to cool completely before arranging in your bento box. If you will be storing overnight
keep in a cool place but not in the fridge.
23
marinated tofu
This marinated tofu is served as part of the gado gado bento box menu; our take
on a classic Indonesian salad dish.

Serves 1

75g firm tofu, in 2cm cubes


1 tbsp soy sauce
Oil for frying

1. Marinade the tofu in the soy sauce for at least 30 minutes. Remove any residue marinade
before cooking.
2. Heat a frying pan with an inch of oil over a medium high heat.
3. Fry the tofu until lightly golden. Drain on kitchen paper.
4. Leave to cool completely before arranging in your bento box.

greek lemon chicken


You can freeze several portions of marinated chicken and remove from the freezer
for cooking as needed. Or you could cook it and then freeze it. Delicious hot, but
equally good cold.

Serves 4

500g chicken breast fillet


Juice of 2 lemons
1 tbsp olive oil
1/4 tsp oregano (Greek if you can get it)
Flaked sea salt
Freshly ground black pepper

1. Mix all of the ingredients for the marinade.


2. Slice the chicken into flat strips.
3. Marinade the chicken for at least 30 minutes before cooking.
4. Remove the strips from the marinade and cook in a hot frying pan over a high heat. You should
not need any more oil, especially in a non stick pan, and they will only take a few minutes.
5. Allow to cool completely before arranging in your bento box.
cARIBBEAN JERK PORK
You can freeze several portions of pork and remove from the freezer for cooking as
needed. Use a commercial paste if you like. Great hot or cold.

Serves 4

500g diced pork


4 spring onions
1 tbsp olive oil
Juice of 1 lime
1 clove garlic
1/2 tsp dried thyme
1/2 tsp ground allspice
1/4 tsp ground habanero
1 tsp brown sugar

1. Make a paste by blitzing all of the ingredients except the pork in a blender.
2. Add the pork to the paste.
3. Mix thoroughly and divide into 4 portions.
4. To cook, heat a frying pan over a medium high heat, add a touch of vegetable oil, and fry the
pork on all sides to brown. Cook until the pork is cooked through.
6. Set aside the cooked pork to cool thoroughly before arranging in the bento box.

JAPANESE FRIED CHICKEN


This is great straight from the frying pan, crisp, sweet and salty, but is also a great
addition to a bento box menu. A little recipe with big flavour. Make it the night
before, steal a hot piece from the pan, and keep in the fridge overnight.

Serves 1

1 small chicken breast


2 tbsp soy sauce
1 inch ginger, grated
Cornflour, for coating

1. Slice the chicken into strips and toss in the soy sauce and ginger.
2. Marinade for at least 30 minutes.
3. Toss the chicken strips in cornflour.
4. Heat a frying pan with an inch of oil over a high heat.
5. Fry for 5 minutes, until crisp and cooked through.
6. Leave to cool completely before arranging in your bento box.

25
BBQ WINGS
Cook these low and slow for tender meat that falls off the bone and a sticky out-
side. If you are making wings then you need to make a batch. Either for another
meal, extra snack, or keep in the fridge for up to 3 days.

Serves 6

1 kg chicken wings
1 tbsp soy sauce
1 tbsp honey

1. Split the wings at the joints and discard the wing tips.
2. Toss the wings in the soy and honey.
3. Preheat the oven to 180C.
4. Spread the wings evenly on a baking tray
5. Cook in the centre of the oven for around an hour.
6. Leave to cool completely before arranging in your bento box.

PROVENCAL PUY LENTILS


You can buy ready cook lentils in pouches, use what you need, and freeze the rest.
Or make up several portions that will keep in the fridge for 3 days.

Serves 1

100g ready cooked puy lentils


1 tomato
1 tsp olive oil
5 black olives, chopped
1 tsp capers
1 tbsp parsley, chopped
A squeeze of lemon juice

1. Chop the tomato into quarters and cut out the core with the seeds.
2. Cut into small dice.
3. Mix together with the rest of the ingredients.
4. Allow to cool completely before arranging in your bento box.
CHICKEN SATAY
Make a recipe of satay sauce, use half and freeze half. The fresh half will marinade
the chicken with sauce on the side and can also be used in the gado gado box
recipe.

Serves 1

1 small chicken breast, cut in strips


4 tbsp crunchy peanut butter
1 tsp curry powder
1/4 tsp ground cumin
1/2 tsp ground coriander
1/4 tsp turmeric
1 clove garlic
1 red chilli
1 inch ginger, grated
2 tbsp soy sauce
4 spring onions
1/2 small bunch coriander
Juice of 1 lime

1. Make a paste by blitzing all of the ingredients except the chicken in a blender.
2. Divide the sauce into 2 and freeze half.
3. Mix the chicken with half of the fresh portion of sauce.
4. Slide the chicken onto cocktail sticks to make tiny skewers.
5. Cook in a hot dry frying pan over a medium heat, Turn regularly as the peanut in the sauce
browns quickly.
6. Set aside the cooked skewers to cool thoroughly before arranging in the bento box. Serve the
sauce on the side.

SEAFOOD COCKTAIL
You can use any cooked seafood you like but we keep it simple with cooked prawns
and seafood sticks.

Serves 1

75g cooked prawns


2 seafood sticks, shredded
1 scant tbsp mayonnaise
1 tsp ketchup
A squeeze lime juice
A shake of cayenne

1. Mix all of the ingredients together.


2. Cool in the fridge before arranging in your bento box.

27
POACHED SALMON
Cooked in foil in the oven, fresh salmon fillet is soft, silky and full of buttery
flavour. A touch of salt, a lick of lemon juice and a little butter; it needs nothing
else.

Serves 1

1 salmon fillet
Juice of 1/2 lemon
1 tbsp water
A good pinch of flaked sea salt
1 tsp butter

1. Preheat the oven to 180C.


2. Place the salmon on a sheet of tin foil and add the rest of the ingredients.
3. Close the foil and place the parcel on a baking sheet.
4. Cook for 20 minutes and then remove from the oven. Leave to cool in the foil.
5. Flake the cold fish before arranging in your bento box.

MOROCCAN MEATBALLS
These meatballs are designed to be reheated in the bento box, with the rest of the
meatball bento menu. Make the full recipe and then freeze, serve as another meal,
or keep in the fridge for 3 days.

Serves 4

500g minced lamb


1 tsp ground coriander
1/2 tsp ground cumin
1/2 tsp ground cinnamon
A pinch of flaked sea salt
1 tin chopped tomatoes
1 tbsp olive oil
1/2 small bunch fresh coriander, chopped
2 sprigs mint, chopped

1. Mix the meat with the salt and spices and form into small balls.
2. Fry in a touch of oil to brown all over.
3. Put the tomatoes and oil into a saucepan and bring to a simmer.
4. Drop in the meatballs and simmer for 15 minutes.
5. Remove from the heat, stir in the herbs, and set aside to cool.
4. Allow to cool completely before arranging in your bento box.
AROMATIC THAI BEEF
Best made fresh, this makes a single serving with a small rump steak. Cooked
whole, sliced and cooled it takes on the fresh sharp Thai flavours.

Serves 1

1 small rump steak


1 tsp sesame oil
1 tsp olive oil
1 clove garlic, crushed
1 red chilli, finely chopped
1 inch ginger, grated
2 tbsp soy sauce
1 tsp fish sauce
1 tsp sesamee seeds
Fresh coriander, to taste
Juice of 1 lime

1. Bring the steak to room temperature and rub with a little oil.
2. Heat a frying or grill pan until smoking hot.
3. Cook the steak to your liking.
4. Cool the steak and then slice thinly.
5. Toss the steak in the rest of the ingredients.
6. Cool thoroughly before arranging in the bento box.

THAI RED PRAWN CURRY


Use a ready made commercial paste to make this fragrant lunch quick and easy.
Designed to be served hot it can be reheated in the box with the other ingredients
for a hot lunch.

Serves 1

100g raw king prawns


1 tbsp red thai paste
1 tsp vegetable oil
100 ml coconut milk

1. Heat the oil in a small saucepan and add the prawns.


2. Add the paste and fry for 1 minute.
3. Stir in the coconut milk and cook for another few minutes.
4. Cool completely before arranging in the bento box.

29
TERIYAKI CHICKEN
This sticky grilled chicken is great cold. The recipe is just for one, but you could
freeze portions in the marinade.

Serves 1

1 small chicken breast


2 tbsp soy sauce
2 tbsp mirin
1 inch ginger, grated

1. Slice the chicken and marinade in the rest of the ingredients for at least 30 minutes.
2. Grill or pan fry over a high heat for several minutes on each side.
5. Cool completely before arranging in your bento box.

TUNA AND WHITE BEAN SALAD


This salad will keep in the fridge for 3 days without losing flavour

Serves 2

1 tin tuna in oil, drained


1 tin cannelini beans, drained
1/2 onion, very finely chopped
Juice of half a lemon
2 tbsp olive oil
Pinch of flaked sea salt
1/2 small bunch parsley, finely chopped
Freshly ground black pepper

1. Mix all of the ingredients together.


2. Best eaten at room temperature.
veg & carb component recipes
Many of these recipes crossover into one category or the other. Although the box
has one compartment for protein, one for carbs, and the bigger one for veg, as this
is the best way towards a varied and balanced diet, the recipes are not always so
clear cut. This section begins with the vegetables and ends with the carbohydrates.
You may need to refer to the follwing section ‘bits and pieces’ for core recipes.

SPICED STIR FRY VEG


Easily put together from your blanched veg selection; make up each portion fresh
as required.

Serves 1

1 portion of blanched vegetables


1 tbsp olive oil
1 tsp crushed coriander seeds
1/2 tsp cumin seeds
Freshly ground black pepper
A pinch of flaked sea salt
A pinch of crushed chilli

1. Add the spices and the oil, with the salt, to a small pan.
2. Heat until the spices let off their aroma.
3. Toss the vegtables in the spices and oil.

THAI STIR FRY VEG


Easily put together from your blanched veg selection; make up each portion fresh
as required.

Serves 1

1 portion of blanched vegetables


Zest and juice of 1 lime
A splash of fish sauce
1 tbsp crushed peanuts
1 tbsp coriander chopped
1 red chilli, finely diced (optional)

1. Toss the vegetables in the rest of the ingredients.

31
CLASSIC GREEK SALAD
The veg for this salad will keep fresh in the fridge overnight. Dress and add the feta
just before arranging in your bento box. By the time you eat, the flavours will be
perfect.

Serves 1

1/4 cucumber, in 1/2 inch chunks


10 cherry tomatoes, halved
1/4 red onion, thinly sliced
10 black olives
50g feta cheese, cubed
A pinch of oregano
A pinch of flaked sea salt
1 tbsp olive oil
A splash of red wine vinegar

1. Prepare the salad without the feta or the dressing ingredients. Keep in the fridge overnight.
2. Add the dressing ingredients and the cheese before arranging in the bento box.

SWEET AND SOUR PEPERONATA


Make up a whole recipe of this soft cooked pepper dish and either freeze in
portions or keep in the fridge for up to 3 days.

Serves 4

2 red peppers, deseeded and thinly sliced.


1 onion, thinly sliced
1 clove garlic, thinly sliced
1 tbsp olive oil
1 tsp sugar
Juice of half a lemon
2 tbsp raisins
1 tbsp capers
1/2 small bunch parsley, chopped
A pinch of flaked sea salt

1. Heat the oil in a saucepan.


2. Add the peppers, onions and salt. Fry over a low to medium heat until soft.
3. Add the rest of the ingredients apart from the parsley, with 75ml water.
4. Cook over a higher heat until the water has cooked out and the mix is soft and shiny.
5. Cool completely before arranging in your bento box.
COLESLAW
Homemade coleslaw is best made fresh but the shredded vegetables will keep in
the fridge for 3 days and can be used in salads and no-mayo slaws.

Serves 4

1/2 small firm white cabbage, finely shredded


1/2 large white onion, finely sliced
1 large carrot, peeled and shredded

1 tbsp mayonnaise

1. Mix the shredded vegetables together.


2. Mix one quarter of the vegetables with the mayonnaise. You can adjust the quantity to suit.

ASIAN STYLE SLAW


This recipe is made with shredded vegetables from the coleslaw recipe, plus a few
from the blanched vegetables.

Serves 1

1 portion of coleslaw shredded veg


4 blanched babycorn
Blanched mangetout
Beansprouts
Zest and juice of 1 lime
A splash of fish sauce
1 tbsp crushed peanuts
1 tbsp coriander chopped
1 red chilli, finely diced (optional)

1. Toss the vegetables in the rest of the ingredients.

SMASHED CUCUMBER
If you make this to go in the fridge overnight, it is at its best the next day served
really really cold. It may sound a little odd but is the most refreshing thing we have
ever tasted.

Serves 1

1/4 cucumber, cut in 3


1 clove garlic, crushed
A big pinch of flaked sea salt

1. Place the ingredients in a plastic bag and bash with a rolling pin, just enough to break the
cucumber pieces down further.
2. Squeeze the bag to mix everything together and place in the coldest part of your fridge.
3. Take the cold cucumber straight from the fridge to your bento box to retain its chill.
33
MOROCCAN CARROT SALAD
You will need fully cooked slices of carrot for this recipe so you may wish to cook
more carrot than the single portion recipe needs. It can be served cold but is
served warm as part of our Moroccan meatball bento menu

Serves 1

1 carrot, sliced into rounds


1 tsp olive oil
1 tsp orange juice (straight from the orange works best)
1 pinch ground cumin
1 tbsp fresh parsley, chopped

1. Cook the carrots, drain, and cool.


2. Mix with the rest of the ingredients.

roasted root salad


A tray of roasted root vegetables will keep in the fridge for 3 days and can be
served as part of your bento box lunches, or any additional meals.

Serves 4

2 red onions
200g baby carrots, halved lengthwise
200g baby parsnips, quartered lengthwise
1 tbsp olive oil
2 cloves garlic
4 sprigs fresh thyme
Flaked sea salt

1. Pre heat the oven to 180C


2. Cut each onion in half, vertically through the root.
3. Now cut each half in half again, vertically through the root.
4. Peel away the skin.
5. Cut each quarter in half again, still through the root. What you end up with is wedges of onion
that are held togehter at the root. This way, they stay whole in the oven and cook more slowly.
6. Toss the veg and the onions with the oil.
7. Lay the veg on a baking sheet, add 2 sprigs of thyme and the garlic cloves.
8. Cook until the roots are tender and a little browned.
9. Discard the garlic and the thyme sprigs.
10. Scatter the roots with salt and the leaves from the remaining sprigs of thyme.
SWEET POTATO AND THYME WEDGES
You could use frozen wedges if you like but these do not take long in the oven.
Sweet potato cooks far quicker than white potato. They won’t keep well though so
the recipe is just for 1 portion.

Serves 1

1/2 large sweet potato


1 tsp olive oil
1 sprig thyme
Pinch flaked sea salt (try smoked for a change)

1. Pre heat the oven to 200C.


2. Toss the sweet potato in the oil and place on a baking tray with the thyme.
3. Bake for about 20 minutes or until the wedges are tender and browned.
4. Season with salt and leave to cool completely before arranging in your bento box.

MUSTARD POTATO SALAD


This recipe uses cooked new potato from the ‘bits and pieces’ recipe section.

Serves 1

4 new potatoes, cooked


1 tsp olive oil
1 tsp wholegrain mustard

1. Slice the potatoes and toss with the oil and mustard.

CREAMY DILL POTATO SALAD


You could use boiled new potatoes for this salad but it is best when the potatoes
are cooked for purpose. The recipe serves 4 as it is useful elsewhere and far more
efficient to make up a batch.

Serves 4

4 medium to large floury type potatoes (Maris Piper or King Edward)


1/2 red onion, very finely diced
4 tbsp mayonnaise
1 tbsp finely chopped fresh dill

1. Peel the potatoes and chop into 1/2 inch chunks.


2. Place in a pan of cold salted water and bring to the boil.
3. Cook until the potatoes are just tender.
4. Drain, and leave in the colander to cool.
5. When cool, mix with the remaining ingredients. The potato chunks should remain whole, yet
roughen around the edges to blend in with the mayonnaise.

35
JAPANESE STYLE POTATO SALAD
Japanese potato salad still contains mayonnaise yet is more like mash in
consistency. It also has vegetables in it; use from your blanched selection and add
additional frozen peas. The recipe is for 4 as it always goes down well.

Serves 4

4 medium to large floury type potatoes (Maris Piper or King Edward)


2 tbsp frozen peas, defrosted
A selection of blanched veg, chopped into small pieces
2 tbsp mayonnaise

1. Peel the potatoes and chop into 1/2 inch chunks.


2. Place in a pan of cold salted water and bring to the boil.
3. Cook until the potatoes are soft right through.
4. Drain, and roughly mash.
5. Mix with the remaining ingredients and set aside to cool.
6. Leave to cool completely before arranging in your bento box.

SWEET POTATO SAAG ALOO


A modern twist on an Indian takeaway favourite that is equally good hot or cold.
The recipe make up a batch as it freezes well.

Serves 4

2 sweet potatoes, peeled and diced


100g spinach leaf
1 tbsp olive oil
1 tsp chopped red chilli
1 clove garlic, crushed
1 inch ginger, grated
1 tsp cumin seeds
1 tsp ground coriander
Flaked sea salt

1. Boil the sweet potato until tender. Drain.


2. Heat the oil in a saucepan and add the sweet potato.
3. Over a low to medium heat, add the rest of the ingredients.
4. Stir until the spinach has wilted and the spices are fragrant.
5. Leave to cool completely before arranging in your bento box.
APRICOT COUS COUS
This quick and easy cous cous is equally good hot or cold. We serve it hot as part of
the Moroccan meatball bento box.

Serves 1

75g cous cous


1 tbsp olive oil
6 ready to eat dried apricots, finely diced
1 tbsp fresh mint, finely chopped
Flaked sea salt

1. Pour 75ml boiling water over the cous cous, cover, and leave to stand for 5 minutes.
2. Stir the cous cous with a fork and add the oil with a pinch of salt.
3. Stir through the mint and the apricots.
4. Leave to cool completely before arranging in your bento box.

VEGETABLE FRIED RICE


This recipe is made with cooked white rice. You could make up a batch and freeze
it, or use pre cooked rice in a pouch which is incredibly handy. You can fry it, or sim-
ply mix it as a salad.

Serves 1

150g cooked white rice


1 tbsp olive oil
1 tbsp coriander chopped
1 red chilli, finely diced
1 portion blanched veg, chopped

1. If you want to fry the rice, heat the oil in a frying pan and add the rice with the veg.
2. Fry, stirring, until slightly browned, and then add soy, chilli and coriander to taste.

CHUNKY NOODLE SALAD


Use thick udon noodles for this recipe; pre cooked are ideal. The vegetables are
from your blanched selection.

Serves 1

150g cooked and cooled udon noodles


Babycorn
Green beans
Broccoli
1 tsp vegetable oil
1 tsp toasted sesame seeds

1. Toss the ingredients together and serve.

37
MEXICAN STYLE RICE SALAD
This vibrant rice salad keeps its flavours well, although cooked rice should be used
within 2 days and kept chilled.

Serves 1

150g cooked rice, cooled


1 tomato, deseeded and diced
2 tbsp sweetcorn
1/4 red pepper, diced
2 tbsp diced roasted red pepper
2 tbsp cooked black beans
1/2 red chilli, chopped or 1/4 tsp chipotle flakes
Juice of 1/2 lime
2 tbsp chopped fresh coriander
Pinch of flaked sea salt

1. Mix all of the ingredients together. Quantities are given, but you can just use the recipe as a
template.

BROWN RICE AND VEGETABLE SALAD


This recipe is made with cooked brown rice. You could make up a batch and freeze
it, or use pre cooked rice in a pouch.

Serves 1

150g cooked brown rice, cooled


25g beansprouts
6 radishes, thinly sliced
1 tbsp dark soy sauce

1. Mix all the ingredients together.

BUCKWHEAT SALAD
Serves 1

75g buckwheat
1/4 red onion, very finely sliced
1 tbsp fresh dill, finely chopped
1 tbsp olive oil
Squeeze of lemon juice
Flaked sea salt

1. Boil the buckwheat in salted water for about 20 minutes or until tender. Drain and cool.
2. Mix all of the ingredients together.
SESAME RICE NOODLES
This recipe uses really fine rice noodles that cook almost instantly. Cooled and
tossed in sesame oil they make a really quick carb component for your bento box.

Serves 1

1 nest of rice noodles


1 tsp sesame oil

1. Cover the noodle in boiling water and soak for a minute until soft. Drain and cool in cold water.
2. Toss in the sesame oil, with a little red chilli if desired.

COCONUT RICE
You can cook this rice from scratch, and freeze in portions, or use pre packaged
coconut rice which is pretty good; it can be on the undercooked side so we
recommend re heating it well.

Serves 4

300g white rice


1 tin coconut milk
Pinch flaked sea salt
3 lime leaves
1 stalk lemongrass

1. Place all of the ingredients in a pan and simmer together until the rice is cooked through. Set
aside to cool, draining off any residual liquid.
2. Cool completely before arranging in your bento box.
3. If reheating, as in our red thai prawn curry bento, be sure to reheat thoroughly.

GARLIC PASTA SALAD


This is simply cooked pasta with a mayonnaise dressing. You can make your own
dressing, it does not have to be garlic, or take advantage of the many flavoured
products on the market. We use garlic powder for a mild barely there effect rather
than full on garlic.

Serves 1

75g cooked and cooled pasta


1 tsp mayonnaise
Pinch of garlic powder

1. Mix the ingredients together and serve in the small compartment of your bento box.

39
BITS AND PIECES
This section contains all the bits that could not really be termed recipes or fit neatly
into the other sections. Some of these are items that can go straight from the shelf
into your bento box, and are really handy to have around. Others, such as blanched
vegetables, can be made in bulk and used in a variety of ways across the week.
Then there are items such as pickles or salad vegetables that can be tucked in here
and there regardless of your bento box menu.

quick pickles
Pretty much any vegetable can be steeped in vinegar to make a quick pickle. Most
are best made fresh on a daily basis so they are always crisp. Thinly sliced ginger
is good steeped in soy. Use ready made Japanese pickled ginger if you can get it;
made from young ginger that we do not find here in the UK.

Try -
Cucumber slices
Turnip slices
Radish slices
Sliced onions
Sliced carrots

SALAD ITEMS
Salad leaves are best kept apart from other veg. Choose varieties that will stay
crisp; a sheet of folded damp kitchen paper underneath will keep it fridge fresh.
Also keep it interesting with different types of dried fruit and nuts.

Try -
Cucumber
Cherry tomatoes
Apple slices tossed in lemon juice to prevent browning
Sliced onion
Spring onion
Raw grated carrot
Grapes
Radishes
Pickled gherkins
Beansprouts

smoked fish
Simple ready to eat smoked fish is a great item to have in the fridge for your bento
box lunches. You don’t need a great deal to put in the smaller protein compartment
and it can be bulked out with salad and veg items.

Try-
Smoked salmon
Smoked mackerel
BOILED EGGS
Eggs are an excellent source of protein and really handy to have around for the
bento box. They can be hard boiled or slightly soft boiled (cooking times vary per
egg so we haven’t included them). Make sure to cool completely in the shell, under
cold running water, to avoid the green ring.

Try -
Hen’s eggs
Quail’s eggs
Duck eggs

STIR FRY VEG SELECTION


Most of the recipes in our guide that include vegetables are taken from a base
stock of blanched vegetables that will keep fresh in the fridge for at least 3 days.
You can use any veg that you like.

Try -
Tenderstem broccoli
Green beans
Babycorn
Peas
Baby carrots

ANTIPASTI SELECTION
When it comes to being prepared for bento box lunches, the deli or supermarket
shelf equivalent is your best friend.

Try -
Roasted red pepper
Marinated artichokes
Olives
Capers
Sun dried tomatoes
Marinated veg
Stuffed vine leaves
Anchovies

41
NEW POTATOES
Most of the potato salad recipes in our guide are prepared with standard potatoes
but some recipes call for boiled new potatoes, either whole or sliced. You could also
use boiled new potatoes for potato salads if you choose.
Cold potatoes can be pretty useful to have in the fridge and can be used for other
meal as well as your bento box lunches.

Look out for different varieties, and experiment with new flavours and textures.

dressings
Dressings are not just for the usual salads of standard cold ingredients but can be
equally applied to warm vegetables, meats, eggs; anything that you want to add a
little extra flavour and texture to.
They do not have to incorporate oil, or they can be only oil. Think beyond lemon to
add acidity and brighten flavours.
Dairy and mayonnaise can be used to create creamier dressings, as can non-dairy
replacements.
Many things can be thinned down with water, vinegar, or juice, to create a consist-
ency that will lightly cling to ingredients.

Try-
Olive oil
Sesame oil
Avocado oil
Flavoured oils
Lemon
Orange
Lime
Grapefruit
Nut butter
Mayonnaise
Yoghurt
Cream cheese
Red wine vinegar
Soy sauce
Mirin
Herbs
Spices
Nuts and seeds

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