Dinner Tonight

Dinner Tonight

Healthy Cooking for a Healthy Texas

Bento Box

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Are you stuck in a lunch rut? Say goodbye to boring meals and hello to the vibrant world of bento boxes! These delightful, colorful creations not only spark joy but also inspire creativity in your lunchtime choices. Imagine a beautifully arranged box filled with a rainbow of fresh veggies, proteins and wholesome grains, all perfectly portioned and ready to satisfy your tastebuds. Plus, we’ve got practical tips on food safety to ensure your bento creations stay fresh and delicious, empowering you with the knowledge to make healthier choices. with bento boxes, meal planning becomes a breeze, simplifying your lunchtime routine while enhancing your wellness journey. So, gather your family, unleash your imagination and embrace the bento box adventure together. Because healthy eating can be fun, exciting, and a wonderful way to bond over delicious food!

What is a Bento Box?

A bento box is a compact, all-in-one Japanese-style lunch box that contains single portions of foods to create a balanced meal. A traditional bento box will usually include a portion of a starch, such as rice, a protein, and either fruits or vegetables for sides. Bento boxes have been around for many, many years and were usually used for traveling soldiers to carry a quick, easy-to-eat meal.

Nowadays, a modern bento box comes in many shapes and sizes to provide us with a quick, creative breakfast, lunch or snack option. We can now find bento boxes with utensils, ice packs for easy meal prep, and multiple compartments.

Making a Tasty Bento Box

Cool Your Food – Make sure food is cooled at room temperature before packing to avoid condensation and bacteria. If you are using ingredients like yogurt or cheeses, make sure to include an ice pack while you get to store your bento box at work or school.

Add Textures and Color – Through meal prep, you can consider using multiple textures and colors for your bento box to make your eating experience much more fun and enjoyable. This tip will also allow you to include more fruit and vegetable colors, adding variety to your meals.

Meal Prep Your Bento – A great way to add more benefits to your bento box is to plan your menu ahead of time. This will allow you to pack a healthy, well-balanced meal and give you more flexibility when it comes to packing your lunch. Start with simple dishes, but don’t be afraid to get creative with fun ways to prepare and pack your meals!

Bento Box Food Safety

Remember to always pack your food safely to avoid food poisoning or cross contamination. When packing up a bento box, keep in mind what needs to be stored at a certain temperature to avoid steam from being trapped in your bento box and creating bacteria growth. Always keep ice packs handy and make sure to reheat your food when you are ready to eat.

Use bento box dividers appropriately. Separate your meal portions into the appropriate sections to avoid foods mixing when they shouldn’t. This can help keep your food fresh and textures intact for when it is time to eat, like separating dressing from a salad. At the same time, mix portions that go well together to save space and allow flavors to mix, like fruit and yogurt.

Bento Box Ideas

Protein Packed – Adding protein to your bento box meals will not only make you feel full and reduces cravings but also gives you creative ways to add plant and animal protein such as adding eggs, hummus, almonds, or beans to your meals for muscle mass and bone health.

Wholesome Grains – For added fiber to improve gut health and healthy brain development, whole grains are an excellent way to feel full and eat great tasting foods. Adding brown rice, whole grain pancakes, or trying something new like quinoa will help lead a healthy diet.

Fruits & Vegetables – Including a colorful variety of fruits and vegetables to your meals will not only increase your fiber and vitamin intake but will also give you multiple textures to work with. Paring them with grains, protein, and dairy make for an easy, balanced meal.

Dairy Delights – When packing a bento box with dairy portions, make sure to include low-fat or non-fat options like Greek yogurt or low-fat cheeses with fresh flavors like fruit. Including dairy in your meals will provide an excellent source of calcium and Vitamin D.

Coffee

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Coffee has become so popular that researchers are evaluating the trend-setting beverage.  Take a look at some of the health benefits that have been associated with coffee.

  • Increase Energy Levels
  • Lower Risk Of Depression
  • Promote Weight Management
  • Support Brain Health
  • Enhance Athletic Performance
  • Protect Against Chronic Diseases

Try our Coffee Smoothie!

It is important to regularly clean your coffee maker for the longevity of the maker, for your health, and for your favorite cup of brew. Coffee buildup can cause bitter tasting coffee, which is a sign of, bacterial growth, yeast, mold, and mineral deposits to slow the functions of your coffee maker.

If you have noticed bitter-tasting coffee, longer than normal brew time, extra grounds in your cup, and a moldy smell, chances are your coffee maker is long overdue for a cleaning. Follow the easy and inexpensive steps to clean your appliance and start enjoying your coffee again.

Traditional Drip-Pot Coffee Maker

  1. Wash all removable parts to your appliance with warm soapy water.
  2. Decalcify your appliance every month by using water and vinegar. Fill the reservoir with equal parts of water and vinegar.
  3. Add a filter to the brewing basket.
  4. Turn on the coffee maker to brew only to the half pot line.
  5. Turn off the coffee maker and let the remaining vinegar solution sit for 30-60 minutes to release any mineral deposits.
  6. Continue with the brewing and dispose of the brewed vinegar solution.
  7. Repeat the process 2 more times with only water to rinse away any remaining vinegar.

Single Serve Coffee Maker

  1. Wash all removable parts to your appliance with warm, soapy water.  Use a toothbrush to clean any grounds around the pod holder.
  2. If reusable filters are used, gently brush the filter with vinegar and water.
  3. Replace the reservoir and fill it with equal parts of water and vinegar.
  4. Place a mug and set the coffee maker to brew at the largest (cup size) setting. Dispose of brewed vinegar.
  5. Brew half of the water and vinegar solution, and let the remaining sit in the appliance for 1-2 hours.
  6. Continue with the brewing until all the vinegar is disposed of.
  7. Repeat steps 2 more times with only water to rinse away any remaining vinegar.

According to scientists at the FDA, caffeine can be part of a healthy diet for most people, but too much caffeine may pose a danger to your health. Depending on factors such as body weight, medications you may take, and individual sensitivity, “too much” can vary from person to person.

Learn more about caffeine from the FDA. 

Please consult a physician or a registered dietitian if you have questions about how much caffeine is right for you.

Sources:

Healthline.com 

Bhg.com

Goodhousekeeping.com

FDA

Tomato 101

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All tomatoes are fruits of the plant, although they’re typically referred to and used as vegetables when cooking. Here’s a guide to the most popular varieties and their best culinary uses!

With so many different types, it can be difficult to choose the best one for your cooking needs.

For reference, here are the best types of tomatoes for various purposes:

  • Sauces: Roma, heirloom, tomatoes on the vine
  • Canning: Roma, heirloom, tomatoes on the vine, green tomatoes
  • Salads: grape, cherry
  • Skewers: cherry
  • Sandwiches: beefsteak, tomatoes on the vine
  • Fried: green tomatoes
  • Snacks: grape, cherry, heirloom

Although some varieties are better suited for specific purposes, they’re all versatile. For instance, although beefsteak tomatoes are not ideal for salads, they can still easily be used in one with tasty results.

Although there are thousands of varieties of tomato, they can be divided into seven broad categories.

Each type has its own best uses, but they’re all low in calories and rich in nutrients and antioxidants like vitamin C, beta carotene, and lycopene.

Try some of our recipes featuring this delicious summer fruit!

Tomatoes are an excellent food to include in your diet and using this guide can help you choose the right type for your cooking needs.

Source:

Healthline.com

Carving Pumpkins Knife Safety

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It’s getting close to pumpkin carving time! It’s tempting to pull out your sharpest kitchen knife to get the job done, but you may want to think twice. Using your kitchen knives may lead to more serious injuries and can damage your knives at the same time. Use these tips to make sure carving your pumpkins is a fun & safe activity!

  • Use the Right Tools – Instead of the knives in your kitchen, use the specialty tools in a pumpkin-carving kit—readily found online and in convenience stores and designed for pumpkin carving safety. These tools can saw through rinds, poke holes, and scoop out innards without being razor-sharp. The instruments are also generally small, which makes them easier to control than most knives and easier to use when making intricate cuts.
  • Carve Your Pumpkin With Its Top On – That way you won’t be tempted to put your hand inside and cut toward your hand. Hold the top of the pumpkin to stabilize it and cutting with your carving instrument’s blade pointing down. Instead of removing the top of the pumpkin to scoop out the insides, think about cutting a hole in the bottom. If you’re using a candle inside your pumpkin, you can then place the carved pumpkin on top of the lit candle—rather than awkwardly reaching inside the pumpkin to light the candle.
  • Keep Things Clean, Dry, and Bright – For pumpkin carving safety, work in a clean, dry, and well-lit area, keep your hands and tools clean and dry, and take your time.
  • Don’t Let Kids Carve – Children 14 and younger can participate by drawing the pattern with a marker and cleaning out the pulp and seeds with their hands or a spoon—but make sure an adult does the actual cutting. It’s important to supervise older teens, too. Adolescents often become patients because parents think they’re responsible enough to be left on their own to carve pumpkins.
  • Know First Aid – If you or a family member gets cut while carving a pumpkin, apply direct pressure to the injury using a clean, dry cloth. If bleeding doesn’t stop in 15 minutes, get to an emergency room or urgent-care clinic.

If you still decide to use your kitchen knives, be aware that you may cause permanent damage to them by putting more pressure on the handle and blade than they are made for. This can cause damage that may result in safety issues once they return for use in the kitchen.

Source:
Consumer Reports. Pumpkin Carving Safety Tips – Interview with Stuart J. Elkowitz, M.D., assistant clinical professor at NYU Langone Medical Center in the division of hand surgery.

Squash – Winter Squash

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Winter squash (including acorn, buttercup, butternut, and Hubbard varieties) is rich in Vitamin A (beta-carotene), dietary fiber, folate (folic acid), and potassium. It is naturally low in calories, fat, and sodium which makes it a perfect canvas for your healthy fall recipes. Here is a bit more about these winter squashes.

Selecting:

Choose a firm, well-shaped squash that is heavy for its size and has hard, tough skin. Do not choose those that have sunken or moldy spots. Avoid squash with cuts or punctures in the skin. Also, slight variations in skin color do not affect flavor. A tender rind indicates immaturity, which is a sign of poor quality in winter squash varieties.

Harvesting:

Since winter squash is harvested mainly during the time that pumpkins are harvested, they need to be planted in the late summer months (August to September). Harvesting would then occur from October to November.

When harvesting winter squash, handle them carefully to avoid cuts and bruises.  These injuries are not only unsightly, but they also provide entrances for various rot-producing organisms.  Cut the fruit off the vine with pruning shears.  Leave a 1-inch stem on each fruit.

Storing:

After curing, store winter squash in a cool, dry, well-ventilated location.  Storage temperatures should be 50 to 55 degrees Fahrenheit.  Do not store squash near apples, pears, or other ripening fruit.  Ripening fruit releases ethylene gas which shortens the storage life of squash.

When properly cured and stored, the storage lives of acorn, butternut, and hubbard squash are approximately 5 to 8 weeks, 2 to 3 months, and 5 to 6 months, respectively.

Recipes:

Sources:

Iowa State University Extension. Harvesting and Storing Winter Squash. Richard Jauron.

Texas A&M AgriLife Extension. Food Technology & Processing – Winter Squash. Aggie Horticulture.