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Write down a goal that

you’d like to achieve over

the next 12 months. Think

about the steps you’ll need

to take to achieve it. Then

take that first step today,

no matter how small.

Monday Tuesday

Wednesday

Friday

Thursday

Shopping List

A WEEK OF MEALS

It saves time, helps you budget and encourages healthier eating. Start at the
weekend by making a plan for the week ahead, writing down some ideas
and notes here (hint: chicken ramen is on page 38). The weekend is yours to
freestyle... If you like an app, there are some great free ones that help with
shopping lists and recipe ideas – try Yummly, FoodPlanner and Mealime.

*TheJapaneseanswertoAromat,furikakeisasaltyseasoning.

Winter jewels bento

Makes 2 bentos

1 portion of cooked quinoa

1 tbsp hazelnuts, dry-toasted

1–2 tbsp saltwater nuts and seeds

1 tsp furikake* (optional)

Pomegranate seeds (optional)

For the winter salad:

50g kale leaves (about 6)

50g red cabbage, finely shredded

½ parsnip, cut into thin half moons

1 small carrot, peeled, and thinly sliced

30g (about 4) dates, finely chopped

1 orange, scrubbed and halved

2cm piece of fresh ginger

½ tsp sea salt

1 Rip the washed kale leaves off their

stems and roughly chop the leaves.

Unless the stalks are very dry and

fibrous, chop them, too, very finely, and

add both to a mixing bowl, along with

the rest of the salad veggies and dates.

2 Squeeze the juice of half the orange

into the mix and finely grate a little

orange zest in, too. Save the second

half to use later. Finely grate the ginger

and squeeze the pulp over the salad

mix to extract the juice (discard pulp).

3 Add the salt and gently massage the

mix, until quite a lot of juice is released.

4 Pack snugly into a glass container and

marinate in the fridge for up to 3 days.

5 To assemble: make a slope of quinoa

in your box; top with salad; tip in all the

juices. Skin and cut reserved half orange

into bite-sized pieces. Top the salad

with orange and nuts. Finish with

furikake and pomegranate, if using.

Recipe from Bento Power (Kyle Books).

Recipe & photography: Sara Kiyo Popowa

To think about...

A clever recipe

To plan...