Budget Bento Lunches– Cheap & Healthy Gluten Free Recipes! – Mind Over Munch

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Back to school time is here, so enjoy these easy no bake/no cook healthy lunch bento box recipes!
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► Dried Fruit Squares:
1 cup golden raisins
1 cup dried apricots
1 cup peanuts or almonds
½ cup shredded carrot

Combine ingredients in a food processor and blend into a sticky dough. Add a bit of water if it’s sticking too much.
Line an 8×8-inch baking pan with foil. Spread mixture into pan. Press it flat.
Refrigerate 1-4 hours, or overnight.
Cut into squares, serve, and enjoy!
Yields 16 squares.

Per 1 square:
142 cals | 4F | 26C | 3P

► Pumpkin Muffins:
1 ½ cups almond flour
⅔ cup (5.3 oz) canned pumpkin
⅔ cup sweetener of choice
4 large eggs
1 Tbsp pumpkin pie spice
pinch of salt

Preheat oven to 300°F (150°C).
Blend everything together.
Line muffin tin with liners.
Scoop batter into liners (I use a cookie scoop!).
Bake 20-25 for mini muffins (regular sized muffins will take 30-40 minutes).
Cool completely before storing in the fridge.
Yields ~30 mini muffins.

Per serving of 6 mini muffins:
274 cals | 22F | 9C | 13P
4 fiber | 2 sugar | 5 net carbs

► Zucchini Waffle Sticks:
2 cups oats
⅓ – ½ cup milk (adjust to a pancake batter thickness)
1 tsp vanilla
2 eggs
1 cup zucchini, grated
1 ripe banana
1 tsp cinnamon
1 tsp baking powder
1 tsp sweetener of choice

Blend all ingredients together, except zucchini.
Add batter to a mixing bowl and stir in zucchini. The batter should be similar to that of a normal pancake batter or a little thicker– adjust milk accordingly.
Pour batter into waffle iron and cook, according to the directions provided by your waffle iron. (I used a mini waffle-stick iron, but you could also use a standard waffle iron. I find it helps to use a cookie scoop or measuring cup to help pour the batter over the iron.)
When waffle or waffle sticks are done cooking, carefully remove from iron. Serve warm with toppings of choice!
Yields about 20 waffle sticks.

Per serving of 5 waffle sticks:
222 cals | 6F | 35C | 9P

♫ Music from this episode:
– Find Our Eden by Phil Panton and Doug Panton
– You Can’t Hold Me Down by Phil Panton and Doug Panton
– Losing Control by Simon Brown

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The information provided on this channel is for informational and educational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should not use the information on this channel for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you suspect you might have a health problem.

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