Bento Box Healthy Lunch 2/30 (Vegetarian) – Mind Over Munch

Bento box #2! This healthy vegetarian lunch has homemade fruit roll ups, caprese skewers, and couscous salad! Fun & easy lunch!
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BENTO SERIES INFORMATION
In this series I use the Bento Box linked below, but you can use whatever you prefer to package your lunch! I am simply sharing ideas as inspiration, but these are not intended to be replicated exactly as shown– take what you want and leave what you don’t! That being said, I did design all of the bento box lunches to be between 450 and 550 calories for your convenience, so if you are interested, all nutrition information is available in the eBook (linked above) for both the individual recipes and the entire boxes. Recipes in the eBook are also noted in grams/metric in addition to cups/imperial, and how long the recipe will last is also noted. All of the recipes are intended to be able to be eaten at room temperature or cold, so there is no need to reheat. If there is a recipe you prefer to consume warm, it’s best to package it separately to warm up as you’d like.

STUFF From this video:
► Bento Box: http://amzn.to/2huhKly
► Bento Box Side Container: http://amzn.to/2iNtqPP
► Skewers: http://amzn.to/2iL87lY
► Breville Food Processor: http://amzn.to/2io3q0R

CAPRESE POPS
Ingredients
5 toothpicks/skewers
10 tomatoes (grape/cherry)
10 mozzarella balls
basil leaves
DIPPING SAUCE:
1 Tbsp balsamic vinegar
2 tsp olive oil
2 tsp pesto (I use Mind Over Munch low-fat vegan pesto— http://bit.ly/2hy9TF6)

Procedure
Combine dipping sauce ingredients until well-integrated.
Add tomatoes, basil leaves and mozzarella balls onto skewers.
Serve skewers with sauce on the side.

ISRAELI COUSCOUS SALAD
Ingredients
2 1⁄2 cups Israeli couscous, cooked
1 orange bell pepper, cubed
1 15 oz can white beans
2 Tbsp olives, chopped
1⁄4 cup red onion, diced
1 avocado, cubed
2 Tbsp parsley, chopped
1 lemon, juiced
2 tsp olive oil
1 clove garlic, chopped
1 tsp oregano
1 tsp Dijon mustard
1 tsp red wine vinegar
1⁄2 tsp cumin
salt, to taste

Procedure
Whisk together parsley, lemon juice, olive oil, garlic, oregano, Dijon mustard, red wine vinegar, cumin and salt for your dressing.
Add other ingredients and lightly toss to combine, stirring in avocado cubes last.
Chill and enjoy!

FRUIT LEATHER
Watch video here: http://bit.ly/2hy8Rc4
Ingredients
fruit of choice (berries, mango, peach, plum, etc. are great options!)
sweetener (optional—granulated or liquid will work fine!)

Procedure
Preheat oven to 170°F (or as low as your oven will go—many only go to 200°F, and this is fine).
Pureé your fruit until smooth. Add sweetener if desired. (If your fruit is super ripe, you may not need any at all. It depends how sweet you want your final fruit leather to be.)
Line a baking sheet (or two) with parchment paper.
Pour your fruit pureé onto the center and use a spatula to spread it into a thin layer that covers completely. You don’t want this too thin (unfilled spaces) or too thick (globby).
Place in the oven for 2-6 hours, checking every 30 minutes. When it’s dehydrated and “tacky,” but not “sticky,” it’s ready to remove from the oven. Allow to cool to the touch before cutting into strips.
Roll up for later or peel and eat immediately!

♫ Music from this episode: Pennaria Coral, Martin Felix Kaczmarski

Mind Over Munch Team:
Alyssia (instagram.com/mindovermunch)
Christian (twitter.com/christianlopetz)
Joe – film/editing (YouTube.com/MegaByteFilms)
Nadia (instagram.com/mc-haiku)

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