Bento Box Lunches (Vegan) | JessBeautician AD

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MUSHROOM ‘BACON’
1/3 cup ketchup
2 tbsp maple syrup
2 tbsp maple syrup
2 tbsp soy sauce
1 tsp liquid smoke
1 tsp smoked paprika
1/4 tsp sea salt
1/4 tsp black pepper

3 king oyster mushrooms, each cut into 4 slices (or 200g any mushrooms)

Mix the marinade ingredients together until combined. Brush over the mushroom slices on a non-stick baking tray and bake for 30 minutes, turning over halfway through.

TOFU SPINACH & TOMATO NO-CRUST ‘QUICHE’
1/2 block silken tofu
2 tbsp chickpea flour
2 tbsp nutritional yeast
2 tbsp oat milk
1 tsp English mustard
1/4 teaspoon onion powder
1/4 tsp paprika
1/4 tsp kala namak
Pinch sea salt
1/4 tsp black pepper
Small handful spinach, shredded
4 cherry tomatoes, halved

Whisk together the tofu, chickpea flour, nutritional yeast, oat milk, mustard, onion powder, paprika, kala namak, salt and pepper until combined. Add in the spinach and mix it through. Place in silicone baking mould, press in the tomato halves and bake at 180 degrees celsius for 30 minutes.

YOGHURT-OAT BAKES (Makes 1)
1/4 cup vegan vanilla yoghurt
2 tbsp oats
1 tsp ground flaxseed
1/4 tsp vanilla extract
1 tbsp maple syrup (optional)
1/4 cup fruit (berries, apple etc)

– Mix together the yoghurt, oats, flaxseed, vanilla extract, maple syrup and fruit until combined. Place in silicone baking mould and bake at 180 degrees celsius for 30 minutes.

EGG MAYO SALAD
1/2 block silken tofu
2 tbsp vegan mayo
1 tsp English mustard
1/4 tsp paprika
1/4 tsp kala namak
Pinch sea salt
1/4 tsp black pepper
2 tbsp fresh chives

Mix the vegan mayonnaise with the mustard, paprika, kala namak, salt and pepper until combined. Add into the tofu with the chives and ‘chop’ with a spoon until well mixed together.

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MONDAY
– Mushroom ‘Bacon’ BLT:
Toasted bagel
Vegan mayo
Fresh chives
Tomato slices
Fresh lettuce
‘Mushroom ‘Bacon’

– Cucumber slices, lentil chips & hummus in sauce cup
– Yoghurt, berries & pumpkin seeds

TUESDAY
– Tofu Spinach & Tomato No-Crust Quiche (see recipe above) with chives
– Olive bread, salad & vegan pesto in sauce cup
– Vegan yoghurt
– Blueberry Yoghurt-Oat Bake (see recipe above)

WEDNESDAY
– Spinach, Tomato & Mushroom ‘Bacon’ Pesto Pasta Salad
1 portion pre-cooked pasta
4 slices mushroom ‘Bacon’, chopped
1/4 cup vegan red pesto
Handful baby plum tomatoes, quartered
Handful spinach

– Mixed salad with olive oil & balsamic vinegar dressing in sauce cup
– Vegan yoghurt with tangerine, raspberries & chocolate coated almonds

THURSDAY
– Tofu ‘Egg’ Mayonnaise Wrap with Mushroom ‘Bacon’
1 tortilla wrap
Tofu ‘Egg’ Mayonnaise (see recipe above)
4 slices Mushroom ‘Bacon’ (see recipe above)
Handful fresh spinach

– Mixed salad with olive oil & balsamic vinegar dressing in sauce cup
– Raspberry Yoghurt-Oat Baked (see recipe above)
– Mixed berries

FRIDAY
– Hummus, Veggie & Pesto Bagel
1 toasted bagel
3 tbsp hummus
2 tbsp vegan red pesto
3 slices tomato
4 slices of cucumber
3 slices of red onion
Handful spinach

– Vegan cheezy tortilla chips and hummus in sauce cup
– Berries and Trek Lemon Flapjack

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LUNCH SHOPPING LIST:
200g mixed mushrooms
2 large tomatoes
1 bag spinach & rocket salad mix
1 head lettuce
1 red onion
1/2 cucumber
Small punnet baby plum tomatoes
Fresh chives

1 block silken tofu:
Hummus (homemade or store-bought)
Vegan green/red pesto (homemade or store-bought)

Wholewheat bagels
Tortilla wraps
Pasta

Snacks: vegan yoghurt, fruit, chocolate, crisps, seeds, snack bars. etc.

CUPBOARD/FRIDGE STAPLES: Ketchup, olive oil, maple syrup, soy sauce, liquid smoke, smoked paprika, paprika, chickpea flour, nutritional yeast, English mustard, kala namak, vegan mayonnaise, vanilla extract, salt, pepper.

Disclaimer: This video is sponsored by monbento.

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