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Hearty One-bowl
Meals
The
following recipes make 4 servings each.
#1:
Asian Rice Bowl
- Prepare 2 cups
short-grain brown rice as directed.
- Poach 1 pacific
wild-caught salmon steak or salmon fillet (or 1 cup cubed braised
tofu) in 1/4 cup water mixed with 1/4 cup teriyaki sauce. Flake salmon
and remove bones.
- Prepare each
of the following ingredients: chopped scallions, steamed broccoli,
steamed carrots, cubed avocado, and diced cucumber.
- Put a serving
of rice in each bowl, and top with flaked salmon or braised tofu.
- Add scallions,
avocado, broccoli, carrots, and cucumber.
- Garnish with
daikon or alfalfa sprouts.
- Season with an
Asian-style salad dressing, such as Ginger/Miso or Wasabi Lime.
#2:
Hearty Peanut Stew
- Prepare 1 cup
cous cous or bulgur wheat as directed and set aside.
- In 3 tbs olive
oil, saute until tender: 1 large clove crushed garlic, 2 cups cubed
potatoes, 3 large sliced carrots, 2 cups sliced zucchini, okra or
shredded cabbage, and 1 large coarsely chopped onion.
- Boil 4 cups water
in a large sauce pan.
- Season with 2
tbs vegetable bouillon.
- Add 2
cups diced fresh tomatoes or 1 large can diced tomatoes.
- Add the sauteed
vegetables.
- Add one can chick
peas, drained.
- Mix 2/3 cup freshly
ground peanut or cashew butter into 1 cup hot water and 1 tbs soy
sauce and stir until smooth.
- Add the peanut
butter mixture to the soup mixture and stir well.
- If you like it
spicy, add some chopped jalapenos or spicy sambal. (optional)
- Spoon a serving
of rice into each bowl.
- Top with the
stew.
- Dig in!
#3:
Mexican-inspired Rice Bowl
- Prepare 2 cups
short-grain brown rice as directed.
- Prepare 2 cups
black beans or pinto beans (canned or dried).
- Heat 2 tbs extra-virgin
olive oil in a large skillet.
- Add 2 cloves
crushed garlic, 1 coarsely chopped large onion, 1 sliced red bell
pepper, and 1 sliced green bell pepper (and cabbage, broccoli, zucchini
and mushrooms, if desired) and saute until pungent and tender.
- Season with juice from 1/2 lime and 1/2 tsp ground cumin.
- Prepare and set
aside the following toppings: 1 avocado cut into bite-sized pieces,
1/2 cup fresh chopped cilantro,
1 cup fresh shredded lettuce.
- Spoon some rice
into each bowl.
- Top with beans
and sauteed vegetables.
- Add the other
toppings.
- Top generously
with your favorite salsa and garnish with fresh diced mango if desired.
Strategies
for a Healthy Holiday Season
- WALK,
WALK, WALK-- Don't surrender to inactivity just because holiday travel
or visiting relatives has interrupted your regular workout schedule.
This holiday season, choose the stairs instead of taking the escalator
or elevator. Take a short walk with a family member after dinner.
Stretching for a few minutes when you wake up in the morning will
help start the day out on the right foot.
- HOLIDAY
TREATS--The holiday season is a time to enjoy wonderful homemade treats!
To ensure your children get the nutrients they need, encourage them
to eat their "growing food" first. Keep a healthy supply
of fruits, nuts, and vegetables like carrots, celery, and cucumbers
on hand for them to eat before they fill up on treats. If they're
offered a plate of cookies, allow them to take just one or two instead
of sitting down with the entire plate.
- SLEEP
ON IT--Don't forget to get plenty of rest this holiday season. Getting
enough sleep will not only reduce the risk of illness, but will alsol
help you cope with the added stress that the holidays bring.
Tips for
Creating a Low-waste Holiday Season
- Decide
that you will make a donation to a favorite charity instead of exchanging
gifts this year.
- Choose
practical gifts that you know your recipient can use.
- Encourage
children to make homemade gifts of food or to create something they’ve
made from salvaged items.
- When
you go shopping, take your own shopping bags.
- Wrap
presents in reusable gift bags instead of using disposable wrapping
paper, or use baskets or interesting containers that can be purchased
at yard sales and thrift stores.
- Instead
of wrapping gifts for the children, hide them and make it a treasure
hunt.
- Send
holiday emails to family, friends and business associates instead
of purchasing paper cards.
- You
can still include a photo, and it's less expensive too.
- Discuss
these tips with the people on your gift list. Decide together that
you will reduce waste this holiday season.
Holiday
Savings!
Are you shopping for
practical gifts this holiday season?
To order, visit www.laptoplunches.com/orderoptions.html.
What
Works...Success Stories
- "My 6 and 8 year-olds
were looking for ways to personalize their carrying cases. My 6 year-old
loves ribbons, so we attached a large purple ribbon at the edge of
the handle so she can spot her carrying case easily. My 8 year-old
collects key chains, so she decided to attach her six favorite key
chains to her carrying case. Guess what? Now most of the third grade
girls have key chains on their lunch bags too...and they've started
trading them as well."
- "My 7 year-old
has been using a Laptop Lunch for over a year. Before we made the
switch, he'd come home from school with his lunch uneaten. Now that
he's involved in deciding what we pack and he's using what his classmates
call the 'cool box in a lunchbox' he eats almost everything. What
a difference it's made in our lives!"
Do you
have a success story to share? Email it to us at newsletter@obentec.com.
January Highlights
Savory soups, waste-free
lunch tips, and strategies for dealing with picky eaters!
© December 2003, by
Obentec, Inc.
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to use this copyrighted material. For more information, contact Obentec,
Inc. by email at info@obentec.com
or by phone at 831-457-0301, or visit their Web site at http://www.obentec.com.
Reprint permission granted with this full notice included."
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