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Posted: Sat Oct 03, 2009 12:53 am
(The following pasted from here, here and here.)The premise of the bento is that it is a single serving meal that is well balanced and appetizing to be consumed outside the home. Bentos for school age children must follow strict dietary guidelines for the proper proportions of grains, proteins, vegetables, etc. For adults, the premise is that if the bento is properly prepared, then the caloric content should be the same as the size of its container, which is calculated in mL. So for an adult who is using an 800mL bento container, the meal, if prepared according to the proper proportions, should be roughly 800 calories. The benefit of bento is not only portion control, but nutritional balance as well, which is something everyone could use more of. (for more info on calories and bento box sizes click here.)Basically, your bento should be...: arrow 3 parts grain dishes: Dishes that mainly include rice, bread, noodles and pasta (carbohydrate sources) arrow 2 parts vegetable dishes: Dishes that mainly include vegetables, potatoes, beans (excl. soy beans), mushrooms and seaweeds (various vitamins, minerals and fiber sources) arrow 1 part protein dishes: Dishes mainly include meat, fish, eggs, soy beans and soybean products (protein sources) ...and not have any empty space. Dairy, fruits, and junk foods can play an occasional role in your bento, but these should be the main players!
Goshiki ("five colors) is an idea of balance found in Japanese Buddhist thought. It is interpreted as a way of balancing nutrition and aesthetics by having each meal incorporate five colors via the foods chosen: white, red/orange, yellow, green and black/brown/purple.
Goho adds further balance by having each meal incorporate five ways of cooking, choosing from boiling,frying, grilling, pickling, simmering or steaming.Choosing the Right Size Bento for You! In Japan, bento box size is described not by its dimensions (inches or centimeters), but instead by its volume or capacity (in milliliters -- ml). Why? Because a rule of thumb in Japan is that when you pack a bento box as described above, calories correspond directly to capacity. So a 600ml box should hold a 600-calorie meal. Capacity is usually written on the bento box package and also often on the bottom of the bento box in raised plastic.
Step 1: arrow Figure out how many calories your lunch should have with these age/height charts translated by the wonderful Biggie of Lunch in a Box! You'll need to convert your height in centimeters rofl (gah, I'll make them line up nicer later stare )
Step 2: arrow Adjust for your level of physical activity and height! (not an exact science sweatdrop )
Physical activity: Level 1: Low (spend most of your time sitting or quiet) Level 2: Moderate Level 3: High (lots of exercise, sports, etc.)
Adjust the size of the bento box for your height and physical activity:
Add 100ml to your bento box size for: - Taller than average height - High physical activity (Level 3)
Subtract 100ml from your bento box size for: Shorter than average height Low physical activity (Level 1)
wahmbulance For example, I'm in my late 20's and am 5'6" (or 167.5 cm), which is too tall for the ladies chart redface so I've gone to the mens one... gah, still too tall lol emo Well basically from eyeing the age and my height from both charts I would go with a 600ml bento from the start, but I'm taller than both charts and fairly active so I'm going to pop an extra 100 on there for a total of 700ml. I have a habit of buying lots of cutsie kid bento's so instead of searching for 1 bento that size, I'm going to use multiple boxes to add up to this amount! Let me know if this doesn't make sense to you whee
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Posted: Sat Oct 03, 2009 1:05 am
Different Types of Bento!Thanks to Wikipedia • Kyaraben are lunches designed to look like cute characters or objects! Also known as Decoben (kyara= character, deco= decoration, ben=bento). • Shōkadō bentō (松花堂弁当) is a traditional black-lacquered Japanese bento box. It inspired IBM's (later sold to Lenovo) ThinkPad design. • Chūka bentō (中華弁当) are filled with Chinese food. While Chinese do have cold plates, it is more for appetizers or midnight "snack". The food that is associated with chuka bento was invented in Japan. • Kamameshi bentō (釜飯弁当) are sold at train stations in the Nagano prefecture. A bento is packed in a clay pot and cooked. This clay pot is a souvenir item. • Makunouchi bentō (幕の内弁当) is a classic style of bento with rice, a pickled ume fruit (umeboshi), a slice of broiled salmon, a rolled egg, etc. • Noriben (海苔弁) is the simplest bento, with nori dipped in soy sauce covering cooked rice. • Sake bentō (鮭弁当) is a simple bento with a slice of broiled salmon (鮭, sake) as the main dish. • Shidashi bentō (仕出し弁当) is made in a restaurant and delivered during lunch. This bento is often eaten at a gathering like a funeral or a party. It is usually packed with traditional Japanese foods like tempura, rice and pickled vegetables. A shidashi bento packed with European-style food is also available. • Sushizume (鮨詰め) literally means "packed sushi", and is a bento filled with sushi. • Tori bento (鳥弁当) consists of pieces of chicken cooked in sauce served over rice. It is a popular bento in Gunma prefecture. • Hinomaru bento (日の丸弁当) is the name for a bento consisting of plain white rice with an umeboshi in the centre. The name was taken from the Hinomaru, the Japanese flag, which has a white background with a red circle in the centre. Pure Hinomaru bento only consists of rice and umeboshi to flavor rice without any other side dishes. The metal bento boxes, once popular in Japan, were often corroded by the acid of umeboshi, eventually making a hole in the middle of the lid. • Hokaben (ホカ弁) is any kind of bento bought at take-out bento shops. Freshly cooked hot (hokka hoka) rice is usually served with freshly prepared side dishes. The name was popularized after a pioneering take-out bento franchise in the field, Hokka Hokka Tei. • Hayaben (早弁), literally "early bento", is eating a bento before lunch, and having another lunch afterward. • Dokaben (ドカベン) is a baseball manga of which the title came from the protagonist, Taro Yamada's large bento box (dokaben). • Ekiben is a bento sold at railway stations (eki). There are many kinds of ekiben. Most are inexpensive and filling.
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Posted: Sat Oct 03, 2009 2:17 am
Some Basic Bento Materials & Definitions: arrow Bento Box: basically a lunch box! They can have several levels and come with a place to hold your utensils. It can also be a plain piece of tupperware! arrow Egg Molds: this is something you would put a hard boiled egg in to shape it into something cute <3  arrow Rice Molds: same thing as the egg molds, but for rice! There are really a large variety of molds you can use out there biggrin arrow Wiener Cutters: this is typically a 2 part mold that cuts a hot dog into a specific shape! A really popular one is the octopus cutter. arrow Mini Cookie Cutters: super useful for shaping little sandwiches or for a quick rice mold! arrow Mini Skewers: these are great to keep bits of fruit or cheese secure in your bento box. arrow Liners/Food Separators: these are good if you have something you want to section away from other stuff... like a sandwich with mayo or mustard that you don't want to get on your desert or something razz arrow Sauce/Condiment Containers: pretty self explanatory wink There are some really cute ones out there! arrow Food Tweezers: This is a set of regular or craft tweezers set aside specifically for use in the kitchen! This helps out a lot with placement of small decorations/nori pieces, etc.
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Posted: Sat Oct 03, 2009 2:30 am
Common Bento Foods A bento is traditionally made in a 4:3:2:1 ratio: 4 parts of rice, 3 parts of the side dish (either meat or fish), 2 parts of vegetables, and 1 part of a serving of pickled vegetables or a dessert. However, almost anything can be used to make a bento. Rice is virtually indispensable to any meal. Gohan, or 'rice,' also is used to mean 'food' or 'meal.' Steamed white rice is most commonly used, but fried rice and noodles also are used. Onigiri, translated as 'rice balls,' are usually triangular, disc-shaped, or capsule-shaped. Ingredients often are mixed in with the rice or stuffed into the middle. There are many types of molds available to turn onigiri into bears, bunnies, and other whimsical shapes. Onigiri is meant to be eaten with the hands and often has a strip of nori wrapped around it to keep the fingers from getting sticky. Noodles - Many varieties are used, such as soba, somen, or udon. Often yakisoba is included in bento, which is soba noodles stir-fried with various ingredients. Egg - One of the most common bento ingredients, egg is served in various ways, such as tamagoyaki (a slightly sweet layered omelet), hard-boiled, fried, and scrambled with various ingredients. Sausages, or mini wieners, often are cut into various shapes using a sharp knife or molds to resemble animals and other objects, such as an octopus, a crab, or a flower. Grilled fish - Salted salmon is a favorite. I like to use leftovers from dinner - usually salmon, catfish, or trout. Fish cake - There are different forms, including chikuwa (a tube-like form) and kamaboko (usually served in slices). Yakitori - Miniature kebabs are the cutest! Traditionally made with chicken and scallions, you can use whatever suits your fancy. Teriyaki-flavored meat. Chicken and beef are most popular, but you can use teriyaki sauce on vegetables, tofu, and even noodles, and it will taste great. Yakiniku - Meatballs are delicious and oh-so-cute in bento. Skewer them, serve them on pasta, tuck them into mini-sandwiches...the possibilities are endless! Sushi - There are so many varieties out there. I would advise against using raw fish, since most bento is not refrigerated before it is eaten. I like using smoked salmon, vegetables, tofu, cooked meats, grilled eel, SPAM, shrimp, and other ingredients as filling. Curry or kare, is usually served with rice. A classic comfort food, Japanese curry is more mild and sweeter than its Indian counterparts. Curry is fairly liquidy and requires a watertight seal when packing in a bento. I've found that Glad Press n' Seal works well to create a seal in 'designer boxes' that aren't meant for soupy items. Chicken nuggets - Another fun and flexible food that is easy to prepare. Dumplings - Gyoza, steamed buns, wontons, and other types of dumplings make for tasty bento fare. Croquettes or korokke, these are ingredients (e.g., beef and onion) mixed with mashed potato that are rolled in panko before being fried to golden goodness. Once I figure out how to fry these properly, I will include them in my bento more regularly. Tofu puffs are healthy and easy to incorporate into stirfries, curries, and soups and are great eaten on their own (or with a bit of your favorite sauce). They freeze well too. Cheese - Supermarkets sell bento-perfect cubes of cheese. I also like the Laughing Cow wedges and the mini-Babybel cheeses. Vegetables - Raw, steamed, simmered, boiled, stir-fried, or pickled. I like to use colorful vegetables, such as broccoli, carrots, cucumber, cherry/grape tomatoes, snow peas, broccolini, red/yellow/green bell peppers, etc. You also can shape vegetables using mini cookie cutters to add extra cuteness to your bento. Umeboshi - A long-standing staple of bento, pickled Japanese apricots are believed to keep rice fresh and are served either on a bed of plain rice (resembling the Japanese flag) or stuffed inside onigiri. Umeboshi has a very sour taste that is quite addicting. Furikake - A condiment that adds flavor and color to rice. Popular ingredients include nori flakes, shrimp, salmon, and toasted sesame seeds. Seaweed - Included as stewed kombu, or wakame in a miso soup, or as strips used to wrap onigiri. Nori also is cut into decorative patterns, transforming rice into soccer balls, Sanrio characters, and other cute designs. Fruit - All kinds of berries, tinned mandarin oranges, apples, bananas, and more exotic fruits, like mango, longans, and lychee. If you pack apples or other fruits that tend to brown, try rubbing a bit of lemon juice on the cut surfaces to prevent browning. Fruits also can be cut into appealing shapes with a paring knife or using small cookie cutters.
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Posted: Sat Oct 17, 2009 1:15 pm
Biggie also has a wonderful guide on packing your bento that you should check out if you have any questions on the subject 4laugh
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Posted: Sat Oct 17, 2009 8:46 pm
i always knew my bento was abit small, now i know im using one for a 6-8 year old girl sweatdrop order a new one? just did, thanks guys!
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Posted: Sat Oct 17, 2009 8:53 pm
Nakadai Futaba i always knew my bento was abit small, now i know im using one for a 6-8 year old girl sweatdrop order a new one? just did, thanks guys! Great! I'm glad this could help surprised 3nodding surprised
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Posted: Sat Oct 24, 2009 10:01 pm
Wow! Thanks for this thread, I am learning a lot. Those egg molds do look interesting. heart
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Posted: Tue Oct 27, 2009 12:19 am
Lady_Cadaver Wow! Thanks for this thread, I am learning a lot. Those egg molds do look interesting. heart Awesome! Purpose achieved! blaugh And OMG I love egg molds, they're so adorable!! Tho most of them are to be used with the large-xlarge eggs... otherwise like, for instance if you use a smaller sized egg with the heart mold it doesn't fill out all the way and ends up looking like a little egg butt rofl
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Posted: Thu Oct 29, 2009 2:52 pm
JinxKat Nakadai Futaba i always knew my bento was abit small, now i know im using one for a 6-8 year old girl sweatdrop order a new one? just did, thanks guys! Great! I'm glad this could help surprised 3nodding surprised it just came in today, im not sure what im more excited about, the bento and acessories or that it was stuffed with japanese newspaper <3 <3 <3 <3
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Posted: Sat Oct 31, 2009 12:28 am
Nakadai Futaba JinxKat Nakadai Futaba i always knew my bento was abit small, now i know im using one for a 6-8 year old girl sweatdrop order a new one? just did, thanks guys! Great! I'm glad this could help surprised 3nodding surprised it just came in today, im not sure what im more excited about, the bento and acessories or that it was stuffed with japanese newspaper <3 <3 <3 <3 ^_______^ thats nifty! I hope yo make something tasty for your new bento! And enjoy your newspaper pirate heart I wonder if there's funny's like there are here sweatdrop
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Posted: Sun Nov 01, 2009 5:52 am
JinxKat Nakadai Futaba JinxKat Nakadai Futaba i always knew my bento was abit small, now i know im using one for a 6-8 year old girl sweatdrop order a new one? just did, thanks guys! Great! I'm glad this could help surprised 3nodding surprised it just came in today, im not sure what im more excited about, the bento and acessories or that it was stuffed with japanese newspaper <3 <3 <3 <3 ^_______^ thats nifty! I hope yo make something tasty for your new bento! And enjoy your newspaper pirate heart I wonder if there's funny's like there are here sweatdrop there waas a hand drawn picture of a samurai
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Posted: Sun Nov 01, 2009 6:55 pm
Nakadai Futaba there waas a hand drawn picture of a samurai Hahaha yusss! I'll hafto look through some j-news papers at some time
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Posted: Thu Dec 17, 2009 7:31 am
My mom used to make these for me when I was at school,rice is the easiest thing to make the bento into a really nice bento because can be mold into many shapes.
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Posted: Mon Dec 21, 2009 4:17 am
Maggie Wong My mom used to make these for me when I was at school,rice is the easiest thing to make the bento into a really nice bento because can be mold into many shapes. Agreed! And there are so many molds out there too! I also love using rice for the vast variety of tastes it can have! There are so many different kinds of rice seasoning, its really fun to try them out and see what works best 4laugh
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