Debra Samuels, bestselling author, food writer and cooking instructor, wants to give the American lunchbox a makeover. In the chapter on “bento,” the traditional Japanese lunch box, in her upcoming book, My Japanese Table, Debra encourages the use of color, texture and taste to create healthier and more visually appealing meals.

Debra moved to Japan as a young wife and mother, and quickly learned that bento is more than just lunch. It is a carefully constructed meal incorporating small portions of a variety of foods tucked neatly into a compartmentalized container. The result is a nutritious, interesting and balanced lunch that delights children and encourages them to try new foods.

“Children eat with their eyes first,” says Debra. Kids are more likely to gobble up what’s in front of them if vibrant colors and shapes pop out from their lunch boxes. Bento does not have to be complicated or time-consuming. Here are tips on how to create a great bento to delight your son or daughter:

“Debra’s Bento High Five”

• Prepare the elements the night before; all you’ll have in the morning is the assembly.

  Cut veggies, fruit and cheese and place in see-through containers in the fridge. Prepare and cook mini meatloaf ‘cupcakes’ and bake in silicon cups- – they go right into the box. Make colorful ruffled pasta and mix with mayo, capers and diced vegetables for a salad one day or with tomato sauce and ground beef for a hot dish the next. Have kids cut fruit into easy-to-eat orbs with a melon-baller. They will have a ball!

  

• Use 5 different kinds of food with 5 colors.

  This concept of 5 colors originated in China and reflects balance: yin and yang. It is thought that if you have these 5 colors on your plate you will have a balanced meal. They also correspond to the 5 elements:earth, wood, fire, water and metal and 5 vital areas of the body:stomach, heart, liver, lungs, kidneys.

  

  

  

• Reduce volume and increase variety.

  Think of bento as a sampler. A variety of foods increases the feeling of satiety after a meal. Use mini bagels or pita breads and make two kinds of sandwiches instead of one.

  

• Create an attractive display.

  Don’t underestimate the value of visual appeal – even for a 5 year old.

  Take the extra time to create a meal; it sends a strong message. It could be as simple as an edible garnish, cutting a sandwich into triangles or placing fruit onto a skewer.

  

• Include something special.

  How about an animal toothpick that holds 2 little weenie weiners or a special dipping sauce for the veggies. You could also add single bite- size sweets for a kid or a square of dark chocolate for an adult; not enough to spoil an appetite – just enough to be a treat. Special containers also do the trick.

  

Recipe: Teriyaki Meat Loaf

Makes 3 loaves

Prep Time: 20 minutes

Cooking Time: 25-30 minutes

1 slice white bread or ½ cup (30 g) panko

¼ cup (65 ml) water or milk

¾ lb (375 g) ground beef (or use 1

lb / 500 g ground turkey entirely

and do not add the pork)

¼ lb (125 g) ground pork

½ small onion, grated

1 large egg, beaten

½ teaspoon salt

¼ teaspoon pepper

½ cup (125 ml) Teriyaki Sauce (p. 32)

1 tablespoon ketchup