Introduction: Crafting Plant-Based Bento with Local Hawai‘i Flavors

Creating plant-based bento recipes that honor the diverse flavors of local Hawai‘i culture and Japanese culinary traditions is a practice rooted in intention and care. These meals are designed to be both nourishing and satisfying, focusing on whole, minimally processed ingredients that support overall well-being.

Plant-Based Bento Recipes: Sesame Broccoli

Prep Time: 5 mins | Cook Time: 5 mins | Servings: 3 | Serving Size: 1/3 cup

Each component of these plant-based bento recipes, from the sesame broccoli to the tomato & tofu salad, is crafted to provide a balance of flavors and nutrients. By emphasizing vegetables, legumes, and whole grains, these recipes offer a wholesome alternative to traditional bento meals.

Ingredients:

• 1 cup broccoli florets
• 1 tsp sesame seeds, crushed
• 1 tbsp tahini
• 1 tsp Coconut aminos
• ½ tsp rice vinegar
• 2 tsp water for sauce

Instructions:

1. Steam broccoli for 3-4 minutes until tender.
2. Mix tahini, coconut aminos, and rice vinegar.
3. Drizzle dressing over broccoli and sprinkle sesame seeds.

Visit the Sesame Broccoli Recipe Page to see the video

Plant-Based Bento Recipes: Green Bean Goma-ae

Prep Time: 5 mins | Cook Time: 5 mins | Servings: 2 | Serving Size: ½ cup

Ingredients:

• 1 cup green beans, trimmed
• 1 tbsp ground sesame seeds
• 1 tsp coconut aminos
• ½ tsp maple syrup

Instructions:

1. Wash and cut green beans.
2. Blanch green beans for 2-3 minutes and cool.
3. Grind sesame seeds.
4. Mix dressing: sesame seeds, coconut aminos, and maple syrup.
5. Toss beans with dressing.

Visit the Green Bean Goma-ae Recipe Page to see the video

Plant-Based Bento Recipes: Tomato & Tofu Salad

Prep Time: 20 mins | Cook Time: 0 mins | Servings: 5 | Serving Size: 1/3 cup

Ingredients:

• 1 cup cherry tomatoes, halved
• ½ block firm tofu, cubed
• ¼ cup edamame, skinned
• 1 tbsp rice vinegar
• 1 tsp mirin
• 1.5 tsp coconut aminos
• 1 tsp furikake​ or shredded nori for no added salt

Instructions:

1. Cut tomatoes in half
2. Cut tofu into cubes
3. Defrost and ​peel edamame
4. Combine tomatoes and tofu in a bowl.
5. Measure and mix rice vinegar​, coconut aminos​, and furikake, and drizzle over.

Visit the Tomato and Tofu Recipe page to see the video

Miso-Glazed Eggplant 

Prep Time: 10 mins | Cook Time: 15 mins | Servings: 3 | Serving Size: 1/3 cup

Ingredients:

• 2 small eggplant, sliced
• ​1 tbsp miso paste
• 1 tsp warm water
• 1 tsp maple syrup
• 1 tsp coconut aminos
• 1 tsp neutral oil​ (Omit if on no-oil diet)

Instructions:

1. Wash and slice eggplants.
2. ​Mix water​, miso, maple syrup,​ and coconut aminos​.
3. Sauté eggplant slices with oil.​ (If not using oil, water saute adding 1 Tbsp water at a time until eggplant pieces are tender).
4. ​Mix sauce and eggplant, turn off the stove, cover and ​let rest for 5 minutes.

Visit the Miso-Glazed Eggplant Recipe page

Cucumber & Wakame Salad (Sunomono)

Prep Time: 5 mins | Cook Time: 0 mins | Servings: 2 | Serving Size: ½ cup

Ingredients:

• 1 Japanese cucumber (thinly sliced)
• 1 tbsp dried wakame (soaked and drained)
• 1 tbsp rice vinegar
• ½ ​tsp Maple syrup

Instructions:

1. Soak wakame in water for 5 minutes, rinse and drain well.
2. Toss cucumber and wakame with rice vinegar and sugar.
3. Sprinkle with sesame seeds.

Visit the Cucumber & Wakame Salad Recipe page

Black Sesame Sweet Potato Bites

Prep Time: 10 mins | Cook Time: 10 mins | Servings: 4 | Serving Size: 2 bites, ¼ cup each

Ingredients:

• 1 cup steamed sweet potato, mashed
• 1 tbsp black sesame seeds

Instructions:

1. Wash and steam potatoes.
2. Peel and Mash sweet potato
3. Scoop into small balls and coat with black sesame seeds.

Visit the Black Sesame Sweet Potato Bites Recipe page

Conclusion: Embracing Nourishment Through Thoughtful Preparation

Embracing a plant-based lifestyle involves more than just selecting ingredients; it’s about thoughtful preparation and an understanding of the flavors that bring joy and satisfaction. These plant-based bento recipes are crafted to support well-being, utilizing ingredients like sesame seeds, miso, and fresh vegetables to create meals that are both delicious and nourishing. By incorporating these plant-based bento recipes into your routine, you take a step towards a balanced and healthful way of eating that resonates with the spirit of local Hawai‘i culture.

Evidence-Based Health Benefits of Plant-Based, Low-Oil, Low-Sugar, and Low-Salt Diets

Plant-Based Diets and Health Benefits

• A comprehensive review published in the American Journal of Lifestyle Medicine discusses how plant-based diets can lower body mass index, blood pressure, HbA1C, and cholesterol levels, and may also reduce the need for medications in treating chronic diseases. Visit External Link​
• The EPIC-Oxford study found that vegetarians and vegans typically have lower BMI, serum LDL cholesterol, and blood pressure than regular meat-eaters, and a lower risk of ischemic heart disease and diabetes. Visit External Link​

Reducing Oil Intake

• A review in StatPearls highlights that decreasing fat intake, particularly saturated and trans fats, is an effective means of lowering serum cholesterol concentration, which can reduce cardiovascular-related morbidity and mortality. Visit External Link​

Reducing Sugar Intake

• A narrative review in Nutrients indicates that chronic excessive sugar intake can have long-lasting impacts on memory, mood, object recognition, and concentration. Visit External Link​

Reducing Salt Intake

• A systematic review in BMJ concludes that reduced sodium intake lowers blood pressure and is associated with a reduced risk of stroke and fatal coronary heart disease in adults. Visit External Link​
• An article in PubMed Central discusses how lowering salt intake reduces blood pressure, with effects continuing below levels currently suggested by international guidelines. Visit External Link