How to Make a Healthy Sushi Bento Box Lunch

Making a healthy and interesting lunch can be a challenge, but sometimes it’s the only way to get through the workday.  With the rising interest in ‘healthy’ Asian foods, more people are trying to incorporate this cooking style into their regular routine.  A bento box lunch (bento means “convenience” in Southern Song slang) is a great way to add variety in a healthy way.

 

What is a Bento Box?


A bento box is a traditional Japanese lunch container and can be found at all good sushi restaurants.  It takes the form of a china or plastic plate separated into six or more compartments.  These are typically filled with a number of small portions of any of the following: sushi rolls, rice, salad, pork, chicken, shrimp, fish, rib meat, vegetables, tempura (batter-coated fried meat, shrimp or vegetables), and noodles.

 

When you’ve decided to make a bento box, you can enjoy a lunch filled with variety, color and smaller portions that will aid in digestion. 


About Onigiri Rice

 

The central ingredient to most bento box lunches is onigiri, which is seasoned white rice.  The rice might be seasoned with toasted seaweed, sesame seeds, or nori, depending on your preference. 

 

Onigiri is made by using cooked rice and forming it into a ball.  It can also be formed into other shapes if you prefer, which can make the meal even more interesting.  After you’ve made a ball with the rice, you will make a hole in it to fill with the desired seasonings.  Once the filling is in place, you will close the onigiri into a ball again by adding extra rice.  Top with a sprinkling of sesame seeds.

 

Serve it Up!

 

You can buy Bento Box serving plates at most supermarkets or ethnic food stores that sell Sushi-making groceries.  Or you can make your own ‘Bento Take-Out’ box by buying one large Tupperware tub and filling it with a number of small tubs.  Fill each tub with a serving of each pre-prepared meat, vegetable or salad.

 

The idea of the bento box lunch is to give yourself a variety of healthy foods that work well together.  The sauce added to most bento boxes is soy, mustard, hoisin, or sweet and sour sauce.

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