What is bento?
Bento is a single-portion takeout or homemade meal common in Japanese cuisine. It is compact, nutritionally balanced, visually appealing, and is useful for waste reduction and portion control. This site is focused on homemade bento.
A traditional bento holds rice, fish or meat, with pickled or cooked vegetables, usually in a box-shaped container. Japanese homemakers often spend time and energy on a carefully prepared lunch box for their spouse, child, or themselves.
There are similar forms of boxed lunches in Asian countries including the Philippines (Baon), Korea (Dosirak), Taiwan (Biandang), and India (Tiffin). Hawaiian culture has also adopted localized versions of bento after over a century of Japanese influence in the islands.
A traditional bento holds rice, fish or meat, with pickled or cooked vegetables, usually in a box-shaped container. Japanese homemakers often spend time and energy on a carefully prepared lunch box for their spouse, child, or themselves.
There are similar forms of boxed lunches in Asian countries including the Philippines (Baon), Korea (Dosirak), Taiwan (Biandang), and India (Tiffin). Hawaiian culture has also adopted localized versions of bento after over a century of Japanese influence in the islands.
How will using a bento box help me lose weight and eat healthier?
A bento should contain a mix of carbohydrates, protein, and vegetables. You can occasionally throw in some cheese or fruit in there too. A good guideline for a nutritionally balanced meal is to use the ratio 3:2:1 (3 parts carbohydrates, 2 parts protein, 1 parts vegetables). The ratio can always be adjusted to suit your personal dietary needs, such as having less carbs and more veggies! Because bento boxes are typically fairly small, they are a great way to exercise portion control and remind you to only pack nutritious, filling foods. If you pack your box in the typical Japanese way, the amount of calories is roughly equal to how many milliliters the box holds, making it a great way to keep track of your calories!
How do I put together a bento box? Are there any guidelines I should follow?
While there are no set "rules" about bento, here are some basic guidelines for putting together your bento box. These are not strict guidelines, but are still useful to know as you get started!
- It should look organized, appetizing, and colorful with a variety of different foods and textures.
- It should contain carbohydrates, protein, and vegetables (a good ratio is 3:2:1, but should be adjusted for your nutritional needs). You can also throw in some fruit or other sides too, but try not to include sugary sweets. A helpful guide to make sure you're packing a nutritious lunch is to have 5 different colors of food inside your box.
- The food must be tasty at room temperature and safe to eat after sitting out for several hours. If you have temperature sensitive food, you can use thermal lunch boxes or ice packs. Using a refrigerator and microwave is fine too, but it may affect the texture of your food.
- Pack the food tightly to prevent it from shifting around. Fill in any holes with small things like grape tomatoes or leafy greens.
- Use an appropriate container for soupy foods. Nobody likes a leaky box! You can buy containers like lunch jars to keep your soups and stews in.
What are the different styles of bento?
You are probably most familiar with kyaraben, or "character bento." This style has gained a lot of popularity outside of Japan because of how cute and artistic it can be. However, this style takes a lot of work! If you're interested in this style, Washoku Guide has a section dedicated to step-by-step instructions on making cute characters!
I will be focusing on soshoku, a style that focuses on simplicity and health-consciousness. A little more boring, sorry, I know.
I will be focusing on soshoku, a style that focuses on simplicity and health-consciousness. A little more boring, sorry, I know.
Where can I buy bento boxes, accessories, and other supplies?
Bento&co is a fantastic source of all things bento at reasonable prices. They have a great selection of more mature looking bento boxes, but their food supply is limited mostly to furikake and matcha.
BentoUSA is also a good source. While their bento boxes feel a bit more cutesy and targeted towards children, their accessory selection is huge! They do not carry food, as far as I am aware.
CasaBento is a great option for those living in Europe, although they do ship internationally. They organize their bento box selection by size, which is really helpful! They do not carry food, but the accessories selection is fairly large.
Monbento is a popular, modern brand of bento boxes. They also carry some accessories to match.
DHgate has an interesting selection of bento boxes. If you've been looking for something more on the cute side that will definitely stand out, try looking here for some really unique boxes.
Japan Centre is a good source for not only bento boxes and supplies, but other goods from Japan as well. Their food selection is the best on this list!
JBox offers many different types of Japanese goods, including snacks. Though you can find many of their bento boxes and accessories on other sites, they do have a few fun and unique pieces that are worth taking a look at.
Amazon and Walmart have a small selection of affordable bento boxes and accessories. If you're just starting out and not sure if this is something you'll want to stick with long-term, these may be the best options for you!
TO READ MORE ABOUT THIS TOPIC, CLICK HERE!
BentoUSA is also a good source. While their bento boxes feel a bit more cutesy and targeted towards children, their accessory selection is huge! They do not carry food, as far as I am aware.
CasaBento is a great option for those living in Europe, although they do ship internationally. They organize their bento box selection by size, which is really helpful! They do not carry food, but the accessories selection is fairly large.
Monbento is a popular, modern brand of bento boxes. They also carry some accessories to match.
DHgate has an interesting selection of bento boxes. If you've been looking for something more on the cute side that will definitely stand out, try looking here for some really unique boxes.
Japan Centre is a good source for not only bento boxes and supplies, but other goods from Japan as well. Their food selection is the best on this list!
JBox offers many different types of Japanese goods, including snacks. Though you can find many of their bento boxes and accessories on other sites, they do have a few fun and unique pieces that are worth taking a look at.
Amazon and Walmart have a small selection of affordable bento boxes and accessories. If you're just starting out and not sure if this is something you'll want to stick with long-term, these may be the best options for you!
TO READ MORE ABOUT THIS TOPIC, CLICK HERE!
What size and shape bento box should I get, and what should it be made of?
The shape is up to you, as it doesn't have much of an impact. The only thing to think about in terms of shape is that round and oval boxes are arguably easier to clean than square ones. You also have your choice of single tier, multi tiered, compartmentalized, the list goes on and on!
Size requires a bit more thought. This site has a couple of charts that serve as a great guideline for which size is appropriate for your age and height. If you're dieting, you might want to choose a smaller box, but these are the general Japanese guidelines for packing dense food (i.e. rice or pasta, veggies and a protein). Bulky foods like sandwiches or salads would require larger boxes.
Different types of material can affect how you use your bento box. Some boxes can't be microwaved or put in a dishwasher, like ones made out of bamboo or wood. Just Bento has a handy breakdown of the pros and cons of each material.
Size requires a bit more thought. This site has a couple of charts that serve as a great guideline for which size is appropriate for your age and height. If you're dieting, you might want to choose a smaller box, but these are the general Japanese guidelines for packing dense food (i.e. rice or pasta, veggies and a protein). Bulky foods like sandwiches or salads would require larger boxes.
Different types of material can affect how you use your bento box. Some boxes can't be microwaved or put in a dishwasher, like ones made out of bamboo or wood. Just Bento has a handy breakdown of the pros and cons of each material.
What kind of rice should I use and how do I cook it?
Medium and short grain rice are the ideal choices, especially if you plan to make onigiri or fun shapes. Longer grains like jasmine aren't sticky enough to hold a shape and don't stay soft for as long. The choice between white and brown rice is totally up to you -- do your research and find out the benefits of each!
Having a rice cooker with a warming function and a delayed timer is a gift from above, and I fully recommend it if that's an option for you. For a while I did slave over a pot of rice on the stove. While it's definitely doable, it's not fun having to keep watch over it and you don't always end up with the same result.
If you must cook on a stovetop, here are the basic steps to make short grain white rice:
Having a rice cooker with a warming function and a delayed timer is a gift from above, and I fully recommend it if that's an option for you. For a while I did slave over a pot of rice on the stove. While it's definitely doable, it's not fun having to keep watch over it and you don't always end up with the same result.
If you must cook on a stovetop, here are the basic steps to make short grain white rice:
- The ratio should be approximately 1 part uncooked rice to 1 1/4 parts water.
- Rinse rice in water until it runs clear.
- Soak the rice in the suggested water ratio for 20 minutes before steaming.
- Put the rice and water mixture into a sauce pan and cover with a tight fitting lid.
- Bring the pot to a boil then immediately turn it down to low and let it simmer 15 – 20 minutes.
- Do not remove the lid while steaming! Removing the lid reduces the amount of water the rice will absorb.
- When all the water has steamed off, remove the pan from the burner and let it stand (without removing the lid) for 10 minutes. This helps the rice absorb any remaining moisture and set up without getting mushy.
- Now take of the lid! Use a fork or rice paddle to gently fluff the rice.
How do I freeze rice and onigiri?
Rice and onigiri can be frozen very successfully, and having a stash of pre-portioned frozen rice makes packing your bento boxes that much easier. You can freeze cooked rice even if you will be eating it the next day!
To keep your rice as fresh tasting as possible, you should freeze it as soon as you can after it's done cooking. Once the rice has cooled down enough to where you can handle it with your hands, wrap each individual portion tightly in plastic wrap, and put them inside a large freezer bag with the date written on it. Rice can be stored in the freezer for up to 1 month.
To heat it back up, just take one out of the freezer and stick it in the microwave until it's warm and soft again (30 seconds to a couple minutes, depending on the size and how many you try to defrost at once). Just make sure your plastic wrap is microwave safe!
To keep your rice as fresh tasting as possible, you should freeze it as soon as you can after it's done cooking. Once the rice has cooled down enough to where you can handle it with your hands, wrap each individual portion tightly in plastic wrap, and put them inside a large freezer bag with the date written on it. Rice can be stored in the freezer for up to 1 month.
To heat it back up, just take one out of the freezer and stick it in the microwave until it's warm and soft again (30 seconds to a couple minutes, depending on the size and how many you try to defrost at once). Just make sure your plastic wrap is microwave safe!
What is onigiri and how do I make it?
Onigiri (or Japanese rice ball) is a common sight in bentos. It's a Japanese food made from white rice formed into triangular or other shapes and often wrapped in nori (seaweed). Traditionally, an onigiri is filled with pickled ume (umeboshi), salted salmon, katsuobushi, kombu, tarako, or any other salty or sour ingredient as a natural preservative.
There are three different styles of onigiri: those that are stuffed, those that have seasonings mixed in, and those that are grilled. For the stuffed variety, the filling is encased in the warm rice, and then eaten as is or wrapped in nori (dried seaweed). For mixed onigiri, seasonings like toasted black sesame seeds, yukari (red shiso powder), or sakebushi (dried salmon flakes) are simply mixed with the rice and then shaped into the typical triangle, ball, or cylinder shapes. Yaki onigiri is grilled or baked until crispy, then brushed with soy sauce or miso. These usually do not have fillings.
To shape your onigiri, you can use your hands, a mold, or a wrap:
There are three different styles of onigiri: those that are stuffed, those that have seasonings mixed in, and those that are grilled. For the stuffed variety, the filling is encased in the warm rice, and then eaten as is or wrapped in nori (dried seaweed). For mixed onigiri, seasonings like toasted black sesame seeds, yukari (red shiso powder), or sakebushi (dried salmon flakes) are simply mixed with the rice and then shaped into the typical triangle, ball, or cylinder shapes. Yaki onigiri is grilled or baked until crispy, then brushed with soy sauce or miso. These usually do not have fillings.
To shape your onigiri, you can use your hands, a mold, or a wrap:
- By hand: Have a bowl of salted water set up and moisten your palms with it. This will prevent the rice from sticking and the salt will season the rice. Spread a palmful (or less, depending on how big you want the onigiri to be) of warm sushi rice into one hand. If you are using a filling, create a small hole in the center of the rice and put in your choice of ingredients. Pack the rice tightly with both hands into the shape of a triangle or any other shape.
- With a mold: Salt the rice directly, since you're not using salted water on your hands. Moisten the mold (optional) and press rice into it, filling it halfway. Form a small hole in the middle and place your filling in it. Fill the rest of the mold with rice and pack it in well.
- With a wrap: Place the lightly salted rice into a towel or plastic wrap. Tuck the filling in the center and gather the wrap up so that the rice surrounds the filling. Twist and squeeze the wrap. If you plan to freeze your onigiri, this is an easy way to shape and wrap them up at the same time!
Can I prepare my bento box the night before and keep it in the fridge overnight?
Yes and no. Some foods don't do very well overnight, if not properly packaged. Unfortunately, rice is one of those foods! Check the question, "how do I freeze rice" to find out how to store and reheat rice so it doesn't dry out.
Several parts of your meal can be packed the night before (raw veggies, fruits, dips), and the remaining parts be cooked or heated up and packed in the morning (carbs, proteins, cooked veggies). It will take a bit of extra time, but your taste buds will thank you!
See "am I supposed to refrigerate or microwave my bento box" for a bit more information.
Several parts of your meal can be packed the night before (raw veggies, fruits, dips), and the remaining parts be cooked or heated up and packed in the morning (carbs, proteins, cooked veggies). It will take a bit of extra time, but your taste buds will thank you!
See "am I supposed to refrigerate or microwave my bento box" for a bit more information.
How many calories are in a typical bento box?
It depends entirely on the type of food you pack and how tightly you pack it, but the general guideline is that the amount of calories is roughly equal to how many milliliters the bento box holds, assuming you have packed a bento box traditionally (3:2:1 ratio; without candy, junk food or fatty food; and without empty space). So a 600ml box should hold a 600-calorie meal.
Am I supposed to refrigerate or microwave my bento box?
Traditionally, no. The basic bento box is meant to be eaten at room temperature several hours after it's prepared. Ideally you would cook and pack your lunch in the morning so that by lunchtime the food is still kind of warm. This isn't always possible though, depending on the variety of food you want to eat!
A great solution is to use a refrigerator if you have temperature sensitive food, and at lunchtime only microwave the portions that need to be heated up. You can also use thermal lunchboxes and ice packs.
If you do plan to microwave your bento box at some point, make sure you buy one that's microwaveable!
A great solution is to use a refrigerator if you have temperature sensitive food, and at lunchtime only microwave the portions that need to be heated up. You can also use thermal lunchboxes and ice packs.
If you do plan to microwave your bento box at some point, make sure you buy one that's microwaveable!
What are some food safety tips I should know?
Since a traditional bento box is made to be eaten at room temperature after sitting around for several hours, it's important to take some basic precautions to make sure you don't get sick! I've listed the basics below, but if you want a more in-depth explanation, Just Bento lays it out pretty well.
- Don't use raw or undercooked fish or meat.
- Always cook through meat like pork and chicken entirely.
- Reheat meat, fish, and certain vegetables in a pan, if possible. The high heat of the pan will kill off any microorganisms that have formed on the surface.
- Try not to use anything temperature sensitive like sour cream or homemade mayonnaise. If you do, store it in a refrigerator or use an ice pack.
- Wash your used bento containers and accessories thoroughly and completely.
- Wash your hands before handling any food, and try to minimize the amount you actually touch the food. On that same note, don't lick your fingers and touch the food! The more bacteria you introduce, the quicker it will grow.
What is the difference between a bento and a regular packed lunch?
The difference lies in the philosophy behind bento! Preparing a bento requires thoughtfulness and care, versus shoving a bologna sandwich in a paper bag with a banana and a cookie. Food presented attractively looks more appetizing, since we eat with our eyes first! For over 1,200 years, the bento has played an important role in Japanese history, culture, and tradition.
A bento is compact, nutritionally balanced, visually appealing, and is useful for waste reduction and portion control. When you begin to plan your bento meal, there are several things to be mindful of. While there are no set "rules" about bento, here are the basic guidelines:
TO READ MORE ABOUT THIS TOPIC, CLICK HERE!
A bento is compact, nutritionally balanced, visually appealing, and is useful for waste reduction and portion control. When you begin to plan your bento meal, there are several things to be mindful of. While there are no set "rules" about bento, here are the basic guidelines:
- It should look organized, appetizing, and colorful with a variety of different foods .
- It should contain carbohydrates, protein, and vegetables (a good ratio is 3:2:1).
- It should not contain sugary sweets or similarly unhealthy foods.
- Traditionally, the food must be tasty at room temperature and safe to eat after sitting out for several hours.
- The food should be compact and packed tightly to prevent it from shifting around and to accurately measure calories.
TO READ MORE ABOUT THIS TOPIC, CLICK HERE!
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