Ch.7 – Vegan Packed Lunches | Plant-Based Cooking Class | Wicked Healthy Kids




Let’s Do Lunch!
Sending the kids to school with a packed lunch helps ensure they’re getting the nutrition they need throughout their busy day. And I love to pack the food I make for them in Bento Boxes to keep things interesting, fresh and a variety of items to choose from. Here’s some of our lunch-time solutions that keep us all going throughout the week.

Featured Recipes:
• Tofu, Pasta, Peas, and Corn
• Onigiri
• Smashed Chickpea Salad

Full recipes below!

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Featured Products:
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Plant-Based Tuna Alternative: www.goodcatchfoods.com

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TOFU, PASTA, PEAS AND CORN

A nice way to mix up pasta night is with this simple and delicious pasta that you can serve warm or cold
-packed the next day in lunches. Be sure to seek out some dinosaur pasta…you will bring a smile to those
kid faces, I promise!

SERVES 4-6

INGREDIENTS
1 block tofu, extra firm, cubed
Everyday olive oil
1 box of shaped pasta (10-11 ounces), cooked and strained
1/2 C frozen corn
1/2 C frozen peas
3 T tamari
3 T nutritional yeast

1/2 t sea salt

INSTRUCTIONS

• Using a sauté pan (cast iron is our preference), place on medium to high heat and add a few tablespoons
of oil to the pan. Once you see it has warmed up, add the small cubed tofu and continue to pan fry,
turning every minute or so until the tofu has become crisp and golden.

• Pour cooked tofu into a paper towel lined bowl to strain off any excess oil.

• In mixing bowl add the tofu, frozen peas and corn to cooked pasta, with tamari, nutritional yeast, sea
salt and 2 tbsp olive oil.

• Gently toss to evenly coat all the pasta.

• The perfect salad on the go!

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ONIGIRI
Japanese classic rice ball street-food. A typical find in a bento with a tasty, surprise filling. We’re showing
you the kid version and a spicy glazed onigiri for the parents!

MAKES 9-12 ONIGIRI

INGREDIENTS
5 C cooked sushi rice, cooked according to instructions
1/4 C green onion, very thinly sliced
3 T toasted sesame seeds, reserve some for garnishing each onigiri
2 T mirin
1 T sesame oil
2 t sea salt
Nori sheets
Choice of filling
Baked Tofu, diced
Pickled vegetables

Optional Spicy Glaze:
2 1/2 T Korean Chili Sauce
2 T tamari
1 T mirin

2 T maple or agave
syrup
1 T olive oil
1 t sesame oil

INSTRUCTIONS
• In mixing bowl, add green onion, toasted sesame, mirin, sesame oil and salt to cooked rice and gently
stir to distribute

• In the center of your hand, press about 1/4 cup cooked rice into flattened ball, place about a tablespoon
or more of the filling in the center and use a bit more rice to cover and press the mixture into an oblong
ball.

• Place on nori sheet and put into bento.

To create a glaze and pan sear the cakes
:

• In a small bowl, whisk together the glaze ingredients.

• Using a brush, brush the glaze on one side of each onigiri.

• Heat a pan on medium to high heat. Drizzle olive and sesame oil into the pan and place the onigiri around the pan, glazed side facing down. Glaze other side of each.

• Gently turn after about 2-3 minutes. Add more glaze if desired. Once each side is seared for about 2-3
minutes remove from pan and serve with nori.

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SMASHED CHICKPEA SALAD
A protein-packed simple salad, using similar ingredients as you would a classic tuna salad. This is great on
greens, in wraps or in a sandwich. Instead of chickpeas try this salad with Good Catch Fish Free Tuna!

SERVES 3-4

INGREDIENTS
1 can of chickpeas, low or no sodium, drained and rinsed
3 T parsley, finely chopped
1/4 C pickles/capers/olives, diced
2 green onion, sliced thin
2 stalks celery, finely diced
1/4 C vegan mayo
1 T dijon mustard
½ lemon, squeezed

2 t sea salt
Cracked black pepper

INSTRUCTIONS
• In mixing bowl, mash the chickpeas lightly with a fork or potato masher.

• Add all other ingredients, and mix until all is combined. Store in the fridge for up to 3 days. Great in
sandwiches, wraps or with crackers for a quick snack.

#stayhome #wickedhealthy #wickedkitchen


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