PaleoBento

Time for the next incarnation! We have been doing gluten-free for quite a while. That's what got us into bento in the first place. It's a fun way to make a lunch so beautiful that you won't feel like anything is missing, because everything is perfect.

Lately, we have been reading more about the dangers of high-glycemic foods, and have decided to greatly reduce our intake of sugars and grains. Both my husband and I have more clarity, and we have both lost a bit of weight. Recently I wanted to make bentos for a few people I was picking up from the airport. They had been traveling for more than 15 hours and needed some real food. I wanted it to be low-carb, easily digestible, and highly nutritious, yet look and taste like something "normal" for the one traveler who pretty much eats a Standard American Diet. Here is what I came up with:

Asian Cauliflower Fried "Rice," Chicken with Soy Sauce and Apple Molasses, Steamed Zucchini;
Dove chocolates and a tangerine.

The dish that ties it all together is the Cauliflower Fried Rice, adapted from Sarah Fragoso's Everyday Paleo. Nom Nom Paleo has a yummy version here. Every one of the travelers asked me, "Wow! What is this grain?" and were all surprised to find that it was not a grain at all. (The raw corn I added for color is indeed a grain, but it's minimal.) Basically, you grate or food-process cauliflower until it is as small as rice (or in this case, quinoa), then eat it raw or briefly cooked, with or without other seasonings. One medium cauliflower, grated into rice, makes enough for six people, so the choice to buy organic is more economical. Another vegetable that stands in well for grain is grated parsnip, raw or steamed, and, of course, baked spaghetti squash. You're not just eliminating grains, you are actually eating more wonderful vegetables.

When I first went gluten-free, I began making tabouli with quinoa instead of bulghur wheat. If you wanted to lower the carb count, you could do as many raw-food chefs do and substitute grated cauliflower to make a completely raw, low-carb, gluten-free dish that is very tasty. You can also reduce the carb load and increase the nutrition of mashed potatoes by mashing in part (or all) of steamed cauliflower. By taking advantage of Cauliflower's bland, adaptable nature, you can create bentos that are Paleo-friendly and totally yummy!

Yes, You Can--Beans!

Home-canned beans from Potenza Organic farms. Yum!

One of my kids' favorite lunches is quesadillas or chips served with a dip made of salsa mixed with black beans. I like to use the local organic beans in my pantry, but beans do take time to cook, even in the pressure cooker, and the quesadilla lunch is one I like to make on the fly. Then one day I spoke to my friend Ellen at Regional Access, a local-foods distributor. Ellen has been buying local organic beans and canning them herself. (Did you know you could do that? I didn't know you could do that.) What a great idea! You can have local, organic beans for less than the cost of buying canned beans, and what a convenience. It takes the same amount of time as just cooking beans!

All you need is a pressure cooker large enough to hold canning jars, and, of course, beans. (If you don't have a pressure cooker, consider buying one. They save time and energy. It will expand your repertoire tremendously.) Any pressure cooker large enough to hold jars will work. Mine is a 5-quart pressure cooker, and it holds pint jars or smaller. Most new pressure cookers come with a round, flat metal insert you put in the cooker to hold the jars up off the bottom.

Dip made from beans and salsa, plus organic corn chips. Apples, cookies and grape gelatin not pictured.

If you have never canned, it would be a good idea to look up more information about proper procedure. I can't go into that here. It is pretty easy, though, and satisfying. To pressure-can beans, soak the beans overnight, then cook them for about 1/2 an hour,  to make sure they are heated through. (I won't get into the "salt-or-no-salt" debate--just do as you see fit.) Pack the hot beans into the hot jars, put the jars in the pressure cooker, then process at 10psi for 60 minutes for pint jars. My jars held one cup each--that's half a pint--but I went ahead and cooked them for the full hour anyway, just to make sure the beans were soft enough. They came out perfect! It's great because you don't have to worry about the beans on the bottom of the pot sticking or burning--they all cook evenly and perfectly. Use what you need at the moment and let the other jars cool so you can put them away for another day--your "leftovers" are already packed and ready.

A Week of Menus

Sometimes you don't sleep well, and you wake up tired, and you have no idea what to make for lunch. You consider taking it later, or just handing them cash and letting them buy whatever the cafeteria has to offer--but then you remember the time you visited and the children at your child's table were eating cold whole wheat tortillas topped with cold cheese; they told you it was "pizza." That's just wrong on so many levels.

So, by popular demand, here is a week of our go-to school lunches, all gluten-free, made with fresh local ingredients as much as possible. These can be mostly packed the night before; items that are packed in the morning have an asterisk.

Weekend Prep:
On Friday: Make sure lunch boxes are emptied and containers cleaned. Monday is bad enough without having to face putrescence.

Make jello cups or pudding cups or applesauce cups, enough for the week.

If you plan to bake cookies, freeze them IMMEDIATELY--out of sight, out of mind ; ) Make them the right size to fit into your containers. Cookies made with nut butter and granola can be very filling and nutritious, so even if your child eats nothing else, they won't come home starving.

Other make-ahead ingredients include pesto, boiled eggs, hummus, pasta and rice--one friend steams beets for the week and doles them out. Another friend's daughter wants pasta every day, so he cooks a couple pounds and just dresses a portion when he packs lunch. Hummus, pesto, pasta and rice can also be frozen in portions and thawed the night before. Heck, in an emergency, you can put a frozen lump of pasta and a frozen chunk of pesto in a container and instruct your diner to microwave it at school!

Spend 20 minutes planning your dinner and lunch menus; plan ahead when to cook extra for lunches. As much as possible, include lunch prep in your dinner routine. If you plan extras for lunch, put them aside right away! Have the containers chosen and ready, and while you holler "Dinner!" be packing up the lunch food before it ends up being someone's third helping.

A note on sides: For two kids, I have about twenty 4-oz lidded containers; that is a good size for most kids and adults, and you can underfill for tots. Ten are filled with jello on Sunday, and the rest are for packing sides. Have a few options, such as applesauce, cut-up fruit, cookies, edamame, dry cereal, 3-bean salad, cole slaw, steamed beets, etc.--whatever your diner likes that is easy to pack. If your child likes the cole slaw at dinner, pack a couple small containers for later in the week. Fruit is best cut up in the morning, but everything else can be packed ahead. If your child is staying after for sports, pack extra sides so they will have snacks for later.


LET THE MENUS BEGIN!

Monday: Leftover lasagne (or other leftover pasta), eaten at room temperature. Leftover green beans dressed with olive oil instead of butter so they won't be greasy when they're cold. Pack these into a sandwich box with a small ear of corn on the cob; they should fit snugly and not shift around. A little spinach or kale would be a pretty garnish.

Tuesday: Sushi rolls made with leftover short-grain rice and filled with tuna salad (or chicken salad, or vegetables). One roll per child, cut in half so it fits in the sandwich box. Fill the cracks with silicone cups of vegetables from dinner, such as steamed green beans and raw carrot slices. A bit of pickled or candied ginger is a nice addition.

Wednesday: Potato salad with other steamed roots such as golden beet, celeriac and carrot; add chopped raw celery and dress with mayo, salt and a drop of vinegar. Deviled egg. Steamed broccoli. A pickle would be good in this box.

Thursday: *Rice with sprinkles and steamed shrimp (or curry, or teriyaki). Warm the rice in the morning and let it cool while you do other things. Pack it firmly into half of the sandwich box and sprinkle with toasted sesame seeds and crushed nori. Top with shrimp, and fill the empty spaces with vegetables such as edamame and carrots.

Friday: Hummus (or other dip) with cut up vegetables, either raw or lightly steamed. (If your child has a sporting event soon after lunch, opt for steamed, as they are more quickly digested.) Put the hummus in a small lidded container; pack with the veggies inside a sandwich box with taller sides--this keeps the lid from popping off if the lunch is handled carelessly. Olives make a nice garnish.


Saturday: Use Vietnamese rice papers or lettuce leaves to make wraps. Layer lettuce, shredded veggies, rice noodles and/or lunch meat on the rice paper and roll it up. (Look on YouTube for instructions for doing spring rolls.) A couple wraps cut in half would fill a sandwich box. Garnish with cilantro leaves.

Sunday: Our last, and favoritest, go-to lunch: *Quesadillas! These are best made fresh. Have the cheese grated and everything else done the night before. In the morning, make the quesadillas and pack with a container of salsa and a portion of refried beans or bean salad. For super-yum factor and extra specialness, make a little layered dip with refried beans, salsa, sour cream, olives and chives, if you have those things around.

After a while, you will come up with your own "go-to" menus--anything that is easy for you to prepare and something the kids like to eat. In time, we hope they will start making their own darned lunch. Making lunch every day is a big commitment, and not always an appreciated one, but with a little planning it can be much, much easier. And without planning, there is always apples and peanut butter!

Balanced Meals Unbalanced

One of the hallmarks of maturity is the capacity to consider future consequences of present actions. Children, by definition, lack maturity. What does this have to do with bento? We all have days when there is not that much in the fridge to pack for lunch. We want every meal to be balanced, but the average school cafeteria is a minefield of bad food choices. If you send food your child doesn't like, there are lots of sympathetic friends who will offer alternatives. Can they resist? The fact that your child ate a thing for dinner last night and it's the only "balanced" food in the house is irrelevant if it ends up in the trash.

My philosophy about "what to pack when there's nothing to pack" is, stick to nutritious food you know they'll eat, and balance it over the course of the day. It's just one meal. Imagine this scenario: "Gee, my mom thoughtfully packed me a nutritious lunch, but Lilly says it looks like vomit. She keeps making retching noises. Lilly has kindly offered me half her peanut butter sandwich. However, the jelly may be manufactured using corn syrup, which will give me a tantrum later in the day, so I'll just thank her politely and stoically eat this vomit." If your child is like mine, she will take the proffered sandwich and you will be dealing with a miserable kid all afternoon.

It may seem like the only "real" food in the house is the bean soup from last night, but apples and peanut butter do make a wonderful meal. Seriously. Sometimes I have sent lunches made up mostly of fruit, or cut up vegetables with fake ranch dressing (see recipe below). Sure, I'll try to get some kind of protein and fat in there to help them feel full, but it can be nuts, or cheese, or a couple homemade cookies--even potato chips! Remember the secret weapon for balancing everything up: The after-school snack.

Most kids come home from school ravenous; it's a great time to have something ready that makes up for whatever was missing in their lunch (and if you're really lucky, you'll have time to shop before they get home). You can put cut up vegetables on the table. You can now heat up that bean soup from last night. The hummus that looks like vomit in the lunchroom becomes ambrosia after school. By packing food that is fun to eat and not getting too tied to the food pyramid, you help your child resist temptation at school and come home in a good mood for the rest of the day.

Fake Ranch Dressing

One blob of mayo
One blob of plain yogurt or kefir
a shake of garlic powder
a shake of Italian seasoning or poultry seasoning
a drip of light-colored vinegar or a squeeze of lemon
salt and pepper to taste

This is a great "emergency" dip. Be sure to put it in a container with a tight-fitting lid, or put it in a small lidded container inside a larger lidded container that holds the veggies. You can make a passable main course with a carrot and a stalk of celery, or a little broccoli, or a piece of cucumber, and that last pickle from the jar. If you have some potato chips or tortilla chips, those can be fun to dip, too. Tomorrow, go shopping!

Improvising!

Root salad, asparagus, turkey dog, broccoli, tomato; half-sour pickle, apple, mango gelatin

Time to improvise: Tie the opposite corners of the napkin together--the napkin is both the lunch "bag" and the tablecloth! The ties make a convenient handle.

Stack sandwich boxes together and secure with a rubber band. Put a fork or spoon under the rubber band, if you like.

La Primera left her lunch bag at school yesterday. That can be a stinky problem if I pack shrimp! Usually they keep their leftovers to eat in the car on the way home. If we have an event after school, I pack extra lunch just for that reason.

Today they have karate, so I needed to pack lots of food with no lunch bag. Here's how we rolled: Stack two sandwich boxes, secure with a rubber band, and tie it all up in a big napkin. You can get quite a lot of food into two sandwich boxes, even enough for a karate kid. Heck, you could pack three sandwich boxes if you have a teenager on the swim team. Just put a sandwich in the third sandwich box. (I've never tried it, but it might work! Hee hee!)

Gelatin is a great lunchbox staple, for several reasons. You can make a bunch of them in minutes and have them ready all week. Nutritionally, gelatin helps the body absorb protein and minerals, one reason why soup made with bone broth is so sustaining: When food is scanty, gelatin lets you get more from less. Some parents worry that their kids don't eat enough or don't eat enough "protein." Human breast milk contains 5% or less protein--there is at least that much protein in vegetables, in addition to all the vitamins, minerals and fiber. If you're worried, toss in a gelatin to assure yourself that your child is absorbing maximum nutrition from what they do eat. Vegans and dieters can make a nourishing gelatin with agar that is high in fiber and high in minerals, especially calcium and iron.

Make your gelatin firmer so it's more like Jigglers; that's your insurance that it won't get runny at room temperature. In today's lunch-in-a-napkin, I could not pack the gelatin separately, so I popped it out of the container (which was too tall to fit into the sandwich box) and slid it into a silicone muffin cup. The muffin cups are flexible, making it easy to tuck the gelatin into a corner of the sandwich box.

SUB NOTES: Special diet? No problem!

Vegans can omit the turkey dog or sub a tofu pup, and use agar in the gelatin. Yum! Or leave out the gelatin and put a little cup of peanut butter to go with the apples.

Specific Carbohydrate Diet? We followed this for a while: Make the root salad from celeriac, rutabagas, carrots and golden beets, or whatever legal roots you prefer. Dress with homemade mayo. Instead of hot dog, sub a boiled egg, a slice of cheese or a homemade sausage patty.

Hypertension: This lunch is perfect already! The turkey dog is low fat; go easy on the mayo in the salad.

Diabetic: If you are avoiding fruit juice, sub peanut butter to dip your apples in. You might need to sub something for the root salad. Here is an interesting recipe using green bananas to make a mock potato salad:
http://www.diabetesforum.com/diabetes-recipes/4138-faux-potato-salad.html

Last Minute Lunch Box

Bean thread noodle stir fry, black olives, mango, tomatoes, baby bananas, fruit-juice gelatin, and applesauce

These sandwich boxes are so much fun! This lunch demonstrates a few bento concepts. One is that almost any shallow container with a tight lid can be a lunchbox. These are two sandwich boxes I found on sale at Wegman's. The lids have gaskets and snap on, making them pretty leak proof. Once filled, they stack together snugly and, with a wide rubber band securing them together, they make a beautiful lunch box. You could even go Japanese-style and tie them together with a napkin that will become a little tablecloth. How elegant is that!

Another concept is to scout out and hoard small lidded containers. The gelatin is made in a lidded cup that holds only 4oz of liquid; it's the perfect size for making little desserts or holding small treats like chocolate chips. The cup fits into a slightly deeper square container and can be used to hold hummus or ranch dressing surrounded by veggies--the lid keeps the dip from sloshing out when La Segunda flings her backpack, lunch bag and all, at some unsuspecting boy with cooties.

This lunch was made entirely from stash in 10 minutes. La Primera was attending an all-day babysitting class and I realized that very morning that she would need a lunch. Yikes! She is going through a growth spurt and has a massive appetite these days. Luckily we had leftover noodles and enough produce to make a presentable and filling meal. At $1/pound, the baby bananas cost twice as much as the regular ones, but still, for a buck I got about 7 baby bananas--they fit into containers where they don't get squished, and they bumped up the envy-factor of two day's lunches.

One last tip: If you plan to send leftover rice or noodles in a bento that will be eaten directly from the box, always warm them ahead of time and let them cool back down before you pack them. Noodles and rice become unpleasantly stiff when served cold from the fridge. Except for the hottest days of summer, most foods can safely sit at room temperature from morning till afternoon. We use a pan on the stove, but many bento "pros" keep a stash of cooked rice portions in the freezer, then nuke and cool it in the morning. The first bento blog I ever found has great tips for stash-building and food safety. Check out Lunch in a Box. Biggie's lunches are the bomb!

http://lunchinabox.net

Secret Ingredient

What do you remember as your favorite foods of childhood? Was it your grandmother's turkey gravy, or the green beans you picked in your Uncle Paul's garden? Was it the pizza you had every Saturday after you played baseball? One of my favorite meals of childhood (there were many), was the homemade yogurt and Syrian bread I always had at Auntie Jeanne's; as soon as a kid walked in the door, they were proclaimed to be too skinny and told to help themselves.

Last time I wrote about the importance of having a special treat in every lunch, but the real special ingredient, the essential ingredient, is love for the person you cook for and love for the food you prepare. It comes through, and it doesn't have to be fancy, or even healthful. If you're a child and someone who adores you takes you to McDonald's as a special treat, I believe that meal will be more nourishing than a bowl of organic stir fry served by someone who resents having to cook for you.

Our goal with bento is not to kill ourselves making the most fancy lunch. The lunch you pack should make someone, even yourself, feel loved and cared for. Design your lunches around the joy of the cook as well as the joy of the diner. It can be a difficult dance at times finding foods that are packable, keep well, please a variety of diners, and are a pleasure to make. Know your limits. Mine is that I will not make more than one meal--that is to say, everyone gets the same thing! Or at least, variations of the same thing.

The point is, don't make yourself crazy. While you prepare the seared salmon or the peanut butter sandwich, think about how much you care about the person you are cooking for, and how lucky you are to have this moment to cook for them. Then take one extra second to lay the salmon neatly on the bed of noodles, or to cut the sandwich into perfect triangles, and off you go. This is your contribution to world peace.

Special Food for Special People, or, It's Only Good If They Eat It

Rice with sprinkles, teriyaki shrimp, deviled egg, marinated gigandes, cucumber, carrots and apple

Okay my special ones, here is an example of a Lock & Lock container with dividers. It has a leak-proof lid that snaps on. La Segunda can drop kick this thing across the elementary school gym, and as long as it doesn't break, her lunch items will remain separate. Cool, huh? This is one way I appease her--give her a lunch box that is "special."

This lunch is a good example of another strategy for helping a lunch that's different from everyone else's seem different in a good way: Include a small luxury item. Nothing says "don't you wish this was your lunch?" like a few shrimp. Seriously, a bag of frozen shrimp is a good investment when you only serve three at a time, and it's a great stash item. Also note the sprinkles on the rice--the sesame seeds add extra calcium and there are loads of minerals in the nori, but mainly my kids think it tastes good and makes them "cool."

The luxury item should be whatever the recipient of this box of edible love perceives as a treat: strawberries, or snap peas, or a tofu-dog cut to look like an octopus and served with catsup. The main thing to remember is that the people sitting next to your diner often influence their perception of what they are eating. Are their table mates envious, or are they grossed out? The corollary to the luxury item is NEVER pack anything that smells funny or looks like puke. Ever. It is irrelevant whether they loved it for dinner: If someone at their table says, "Eeewww!" that lunch is going in the trash, and your diner will be offered something from one of their friends' lunches. This leads to having a child come home in a funk from eating the wrong thing, or nothing at all. There are many temptations in the lunchroom, and an awesome bento makes that easier to handle.  (Case in point: See the deviled egg in the picture? My kids used to get teased because hard-boiled eggs "stink," so they threw them away. If the eggs are deviled, everyone at the table wants a piece. Go figure. And if they're deviled and shaped like a flower, well, that's a luxury item for sure!)

This lunch took about 10 minutes using stash food: leftover rice, frozen shrimp, pre-made teriyaki sauce, and fruits and veggies from the fridge. The egg was already made the night before as well. Just warm the rice and simmer shrimp in the sauce for about 3 minutes. While the rice and shrimp cool back to room temp, cut up the fruits and veggies, and assemble it all in the bento. Toss a couple cookies and a little container of applesauce into the lunch bag, and you're good to go.

How to Get Started Packing Delicious Lunches for Special People

Potato salad, cucumber, apple, meatballs, catsup (in bear), edamame beans

BENTO really does put the "special" back in "special diet"--in a good way. Instead of feeling like they have second-rate lunches because of their dietary restrictions, my kids are often the envy of the table. That is what we are after!

Some people think you need special tools or containers to make bento-style lunch boxes. In fact, any shallow container with a tight lid can be used. The trick is to pack the food tightly so it doesn't shift around. Keep a "stash" handy to fill spaces--small vegetables, hard fruits, boiled eggs, olives, pickles or wrapped cheeses all make good fillers. These can also make good dividers.

This lunch is in a SnapWare sandwich box. The lid is tight, but does not have a water-tight seal, so I did not pack anything runny or juicy. To keep the edamame contained, I used a silicone baking cup. These come in a variety of colors and sizes, and can be reused a long time. The cup also creates a barrier on one side of the potato salad--on the other side I needed a filler, so I made a wall of cucumber slices. Easy! I have cute little bears to put dressing in, but baby food jars or 1-oz lidded containers also work. Once you begin packing lunches this way, you will start to save take-out containers and buy little containers you see at the store.

Some people are hard on their lunches. Daughter number two, La Segunda, tends to have her lunch pretty well mixed up by the time she is sitting in the elementary cafeteria--of course, she is the one who likes her food separate. For these people, silicone muffin cups are not going to hold anything. Purchase containers that have plastic dividers in them. These do not have as much flexibility when it comes time to pack the lunch. At home, La Segunda's lunch is never as pretty as La Primera's, but by lunchtime it remains pretty enough for her to eat it, and that's what counts.

Simple, Colorful Potato Salad*

Potatoes, plus other colorful roots: Yellow beet, Carrots, Parsnip, Rutabaga
Green vegetables such as celery, peas or parsley
Mayonnaise, salt, pepper, vinegar to taste

Use organic roots if you can; they're usually sweeter and more flavorful. Cut the vegetables into chunks and steam them. Meanwhile, dice up the green vegetables you are using. When the roots are cooked, turn them into a bowl and dress them with mayo, salt, pepper, and a drip of vinegar, if you like. Stir in the greens and portion into containers.

*This keeps well and can be prepared the night before to save time in the morning.