(upbeat music)
- Bentos aren't chasing
rainbows until now.
I hope you enjoy these colorful boxes
for your healthy snacking inspiration.
First up, the yellow brick road.
Turmeric snack bites.
I add coconut shreds to a food processor
and blend until they get oily
and then add in raw cashews, maple syrup,
lemon zest, lemon juice, turmeric, ginger,
cinnamon, and salt; blend.
Turmeric is a powerful
antiinflammatory with antioxidant
effects that are helpful for
heart disease, arthritis,
Alzheimer's, and even depression.
Press your mixture into balls
and allow to sit in the
fridge for a few hours.
Delicious, sweet, zesty and nutritious.
This is a super food snack.
Dried pineapple and dried baby bananas,
baby bananas are sweeter
than their regular cousins,
making them nature's candy,
perfect for that sweet tooth snack attack.
These have no added sugar and
I got them from Trader Joe's,
not sponsored.
Golden fish, I use a cookie
cutter to make cheese slices
a little more interesting, so fun.
Yellow skewers.
I add chickpeas, apricots,
basil and yellow tomatoes
onto skewers, sprinkle with
salt and you got a sweet
and savory nosh.
Sunny colored foods tend to have vitamin C
and help keep skin healthy, heal wounds,
and strengthen bones and teeth.
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Next, purple people eater.
Purple sweet potato breakfast bars.
I melt coconut and cashew
butter in a double boiler,
remove from heat and add cooked
and mashed purple sweet potato
and mix well until integrated.
Pour into a greased dish,
and bake in the oven, cool
completely before slicing.
Purple sweet potatoes
are rich in vitamin A,
vitamin C, and manganese and help lower
and regulate blood pressure.
These bars are addicting
even without added sugar,
but if you want them as a
desert rather than breakfast,
feel free to add sweetener if you like.
Purple baby carrots, these
have the same antioxidant
compounds that give blueberries
their color and benefits.
The purple pigment in these
babies can improve memory,
enhanced vision, and act
as anti-inflammatories.
Purple potato chips.
I slice a purple potato
very thin into chips
and then add that to a bowl
with a drizzle of avocado oil.
Use your hands and toss
to coat every slice
and then transfer to baking
rack on top of a baking sheet.
Sprinkle with salt or
other seasonings and bake.
If you use a rack, you
won't need to flip them.
Fun fact, purple potatoes
contain the fewest grams
of carbs compared to any other potato.
A baked chip that's lower in
fat and carbs, I'll take it.
Blueberry coconut gummies.
Add coconut butter,
blueberries, water, sweetener
of choice and salt to a food processor.
Remove a half cup of the mixture
and sprinkle it with gelatin.
Set aside and bring the
remaining mixture to a boil.
Once boiling, add to the gelatin mixture
and stir to dissolve,
transfer to gummy molds
and refrigerate until set.
These are sweet and creamy,
a super fun, cool snack.
A study showed that people
who ate purple and blue foods
have a reduced risk in
high blood pressure,
cholesterol, and obesity.
Currently, they make up only
3% of the average American's
fruit and veggie intake,
so consider adding more to your diet.
Here's green with envy.
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Blender spinach muffins.
I blend banana, spinach,
sweetener of choice,
egg, and butter or coconut oil together.
Add in oat flour, baking
powder, baking soda, and salt.
Blend and combine.
Spoon into mini-muffin tins
or regular sized muffins
if you prefer and bake.
If I have to eat veggies, I
won't complain about a muffin.
These are sweet and the
green color is so fun
and makes veggies enticing.
Freeze-dried green peas,
green peas are a good source
of vitamin K, B1, and C, manganese, fiber,
phosphorous, and folie.
They're easy to take on
the go in freeze-dried form
and they're a delicious sweet treat.
Matcha macadamia cookies.
Whisk together oat flour, baking soda,
high quality match powder,
and a pinch of salt.
I recommend sifting this mixture,
but it's okay if you don't.
In another bowl, whisk together
an egg, vanilla extract,
sweetener of choice and
melted butter or coconut oil.
Add the dry to the wet.
Stir into a dough and chill for one hour.
Scoop dough onto parchment
and flatten slightly, bake in the oven
until lightly browned and
cool on a cooling rack.
Matcha is packed with antioxidants,
is known to boost
metabolism and enhance mood,
detoxify, and calm the mind and body.
I give these cookies the green light.
Cucumber sammies.
I cut a mini cucumber in half lengthwise.
Scoop out a bit of the
center with a spoon,
fill both halves with edamame hummus
and on one half, sprinkle some
edamame seeds and fresh dill,
close up your sandwich and enjoy.
Get creative with your
fillings, they don't have
to just be green; green foods
have powerful antioxidants
that help our body neutralize
and clear our toxins.
They're rich in chlorophyll,
which acts as a detox agent
in the body, bonus it's
also a natural deodorizer
that can help with bad breath.
Last box of the day, red hot.
Watermelon jello wedges.
Scoop out the inside of limes
and save the juice for another recipe.
Limeade anyone?
I recommend rinsing the lime wedges off
if you don't want this
to have a sour bit to it.
Cut watermelon into chunks
and puree in a blender
until smooth, pour through
a fine mesh strainer
and refrigerate to cool.
Place a cup of juice in a glass bowl
and sprinkle with gelatin.
Bring the rest of the juice to a boil,
just like before, pour the boiling mixture
over the gelatin mixture
and stir until the gelatin dissolves.
You can add sweetener if preferred.
I add my lime halves to a silicon
mold to keep them upright.
Pour the jello into the limes
or you could also just use a baking pan
or bowl or any other mold.
Refrigerate four hours or overnight,
when set, slice the
lime halves into wedges
with a sharp knife and reveal
your watermelon jello wedges.
Watermelon may be mostly
water, but it's also filled
with vitamin A, B6, C, lycopene,
antioxidants, and amino acids.
Beet chips, make them or buy them,
these are from Trader
Joe's, not sponsored,
and the only ingredient is beets.
Beets help lower blood
pressure, boost stamina,
fight inflammation, are
rich in fiber, detoxify,
and have anti-cancer properties.
Chocolate-filled raspberries.
I simply pop white and
dark chocolate chips
into raspberries and save
for my sweet treat snack.
Tangy and sweet, who doesn't
love berries with chocolate?
Last, but not least
dehydrated strawberries.
I put strawberry halves on a
parchment lined baking sheet,
flat-side up, and leave
space for air to circulate.
Bake on low heat for a few hours, flip
and then continue to bake until
dehydrated to your liking.
No added sugar needed, a
delicious on the go snack.
Red foods are more common, so
they vary more in nutrients,
but each brings something
different to the table:
antioxidants, filiate cancer fighting,
and heart healthy are just a few benefits
these red hots offer
and those are my rainbow bentos.
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more bento box videos,
these are just snacks that
I chose to pair by color,
but you can of course make
your own super colorful box
with your favorite snack ideas
and I hope you can be inspired
by some of these ideas.
If you want full lunches,
check out my e-book
and bento series, my e-book
has 35 bento box lunches
with calories and nutrition, tons of vegan
and vegetarian options,
and you can get that
or any e-book or package at
a discount this week only
if you use the code rainbow at checkout
at mindovermunch.com/ebooks.
I'll see you next week and remember,
it's all a matter of mind over much.
