Evidence based
Back to the hectic grind of everyday life after summer vacation can often mean that healthy habits fall by the wayside. This bento box combines savory, sweet and tangy flavors to keep you satisfied any time of day when hunger strikes!
You can tailor a bento box to contain healthy meal options with its many compartments making it easy to keep food separated. This bento box is a great example of a vibrant lunch with inspiration from both Asian and Mediterranean diets; both known for their healthy lifestyles. The Mediterranean diet includes fresh vegetables, herbs and nuts.
The salad in this lunch is made with hydrating cucumbers, antioxidant-rich tomatoes, detoxifying parsley and pistachios for fiber, healthy fats and to curb hunger. You can also use walnuts or almonds.
Fresh fruit like grapes and raspberries provide vitamin-C to support the immune system. Strawberries or blueberries are other great options.
The entree for this bento box is inspired by Asian cuisine. For carbohydrates a bed of aromatic jasmine rice is added. Adding ample protein and omega-3 fatty acids is smoked salmon. A few ounces of smoked salmon will satiate and support muscle growth. Sprinkle salmon with green onion and toasted sesame seeds for extra flavor and texture.
Finally, boost focus and energy with no-bake chaga oatmeal energy bites. While chaga mushroom is not typically associated with providing an immediate burst of energy like caffeine or stimulants, it is often praised for its adaptogenic properties. Adaptogens are substances that are believed to help the body better handle stress and promote overall well-being. By supporting the body’s natural defenses and reducing oxidative stress, chaga mushrooms may help reduce fatigue and increase vitality over time.
The energy bites contain oatmeal for fiber and only one tablespoon of honey for sweetness. Peanut butter adds protein and satiating fat. Feel free to use almond butter or cashew butter if preferred. These convenient bites can be enjoyed as a breakfast in your bento box or as a midday snack.
Bento boxes are a terrific way to include variety in your diet and make eating healthy fun and convenient. Experiment by using seasonal produce and switching up protein sources for optimal health!
Ingredients
Large compartment
- 3 ounces smoked salmon
- 1 cup cooked jasmine rice
- 1 tbsp chopped green onion
- 1/4 tsp sesame seeds
Medium compartment
- 1/3 cup halved grape tomatoes
- 1/3 cup chopped cucumber
- 1 tbsp chopped parsley
- 1 tbsp shelled raw pistachios
- Salt and pepper to taste
Small compartment 1
- 1/8 cup raspberries
- 1/8 cup grapes
Small compartment 2: No Bake Chaga Energy Bites
- 1/3 cup natural peanut butter
- 1 cup rolled oats
- 1 sachet Pique Chaga Energy Elixir
- 1 tbsp raw honey
- 2 tbsp mini days chocolate chips
Instructions
- Combine peanut butter, oats, chaga energy elixir, raw honey and dark chocolate chips in a medium mixing bowl. Stir very well until oats are well coated with peanut butter.
- Use hands to form into 12 small balls and place on a wax paper lined baking tray. Refrigerate for 30 minutes to firm. Keep refrigerated in a sealed container until enjoying.
Recommended for this recipe:
Pique Chaga Energy Elixir
Nourish and protect your body from head to toe with the king of functional mushrooms. Wild-harvested Siberian chaga supports cellular health and energy from within. Formulated for results with sweet burdock root and ginseng. Stimulating, rejuvenating, and caffeine-free.
