你也喜欢自己手作料理吗?一起瞧瞧来自波士顿的简约风味,为自己下厨、是留一段独处的光阴给自己,也是不讨好任何人、只专自己自己的胃。提供给你手作食谱,开始找回生活的原味!(推荐你看:

Meal Prep. I'm a huge advocate of food prep and I meal prep every weekend. Planning ahead keeps me on track with healthy eating and lifestyle. 

礼拜天作便当,是我生活中的正经事。手作便当,是有温度的美食,也是每周健康生活的料理提案。


如何准备便当菜

我的午餐风景就是自己的手作便当。朝九晚五的上班族周间生活大多给了公司,只有午餐时间是完全属于自己的,带便当除了省时省钱,也是健康质感生活的开始,每个礼拜天我通常花两个小时一口气做五天份的便当,让自己接下来一周每天上班时,中午都多了一件可口的事情可以期待,是我乐此不疲的生活节奏。可能是金牛座的个性使然,这样周末作便当菜和固定的作息步调,日常的秩序让我觉得安心。(同场加映:

做便当时蔬菜类我会避开加热后易软烂的叶菜类(且叶菜类加热后营养价值易流失),多以耐放的蔬菜为主,例如花椰菜、甜椒、萝卜、菇类等。我通常会做两个不同的肉类料理和三种蔬菜交互搭配,尽量让五天菜色有点稍微不同,以免五天都吃一模一样的菜色很容易烦腻。譬如这周准备的菜色是日式蛋卷、起司焗烤蘑菇、青椒虾仁、椒盐猪肉卷珍珠菇、和盐麴红萝卜,一个便当我会以一种肉类为主搭配两到三蔬菜,菜色也稍微互相交换,同时也兼顾蛋白质和纤维质。

How to Meal Prep

Meal Prep. I work a 9-5 and going out to lunch every day is not budget-friendly and the options are often unhealthy. Lunch is the meal that I usually have the most control over and I like to enjoy my ready to eat meal at my desk in the office. Meal prepping in advance saves time AND money. I typically batch cook meals that I can microwave at work. Every Sunday afternoon, I make all my lunches for the following week and keep them in the fridge. In the morning, I bring one to work and keep it in the fridge in the office. In the lunch time, just pop in the microwave and lunch is served. When I have delicious and healthy food prepped and waiting for me in the fridge, it gives me structure for the week ahead. And I love structure and routines. I always feel meal prep help set myself up for a successful week.

I usually cook vegetables like carrots, turnips, peppers, brussels, cauliflowers, mushrooms and broccoli for my lunch meal instead of leafy greens as they rot pretty quickly and reheating might destroy the nutrients. I like to batch cook three different kinds of vegetables and proteins for the following week. Take this past weekend for example. I made stir fried shrimps with green peppers, tamagoyaki (Japanese omelette roll), carrots with shio-koji, cheesy mushrooms and pork and mushroom roll-ups. Grab one protein, two veggies, and a portion of rice and the meal is ready. 


挑选便当盒

我喜欢热腾腾的便当(跟我一样不可逆的台湾胃请举手),中午习惯打开盒盖用微波炉加热便当食用,所以挑选便当盒对我来说最重要的一点就是可微波加热。外型我喜欢方方正正的简洁俐落,干净的白色也也比较衬菜色。(你会喜欢:美味料理食谱:油豆腐酿春包

具有设计感的便当盒在美国比较少见,我多在Amazon透过日本商家购买。这些都是让我爱不释手的便当盒们,中午时间总会雀跃的打开盒盖,满心期待的享用。然后每个礼拜日再继续思考菜色好好的烹煮便当。我喜欢重复这样的生活秩序。

我的便当盒们: Hakoya 便当盒 | Miyoshi 便当盒

How to Select a Lunchbox/Bento Box

It's essential to have the proper bento box. Having the right lunch boxes gives a nice starting point for your meal prepping. A good one will last a long time and protect the food from tripping out. Also, since I prefer hot bento over cold food, I need my bento boxes microwaveable. To me, a hot bento at lunchtime tastes better so I always reheat my bento in the microwave oven with the lid removed. All of my lunch boxes are microwave and freezer safe and BPA-free. I bought my bento boxes on Amazon and these well-designed bento boxes make my lunch time very delightful. 

Bento Boxes in this Post: Hakoya outdoor gear cool bento box | Miyoshi gel-cool bento box