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Chef Erica’s Bento Boxes (three ways)

BT Montreal | posted Friday, Sep 21st, 2018


Japanese Box Bento Box



  • ⅓ cup white sushi rice (short grain rice)
  • black sesame seeds

Spicy Tuna

  • ½ can of tuna
  • 1 ½ tbsp. mayo
  • 1 tsp soy sauce
  • ½ tsp sesame oil
  • 1 tsp rice vinegar
  • siracha (to taste)

Cucumber salad

  • -cucumber finely sliced
  • -sesame seeds


  • ½ tbsp. rice vinegar
  • ½ tsp sesame oil
  • 1 tsp soy sauce
  • sriracha


  1. Cook your rice according to the directions on the package.
  2. Season your rice with salt, and once cooked set it to the side to cool. Add some sesame seeds.
  3. While it’s cooling mix the tuna with the mayo, soy sauce, sesame oil, siracha, and rice vinegar. Then cut your cucumber and mix all the ingredients for your dressing in a small container.
  4. Form your rice into 2 triangles. To help insure that the rice won’t stick to your hands dip your hands in water. Choose a container and you can optionally line the container with lettuce leaves.
  5. Place your onigiri in your container, then put some of the spicy tuna salad, some cucumber slices and a small container of the dressing.


Korean Bento Box


Kimbap rice

  • ⅓ cup sushi rice (short grain rice)
  • 1 tbsp. rice vinegar
  • ½ tbsp. sugar
  • salt


  • cucumber cut into thin sticks
  • carrots cut into thin sticks
  • kimchi
  • meat of choice
  • seaweed sheets (nori sheets)

Bulgogi (Korean beef)

  • ¼ of a pear finely grated
  • ⅛ of an onion finely sliced
  • 1 clove of garlic minced
  • ¼ tsp of ginger grated
  • ¼ of a green onion chopped
  • ½ tbsp. soy sauce
  • ½ tbsp. sugar
  • a pinch of black pepper
  • ⅛ pound beef sliced thinly (use cut of choice)

Dipping sauce

  • 2 tsp soy sauce
  • ½ tsp sesame oil
  • sriracha (to taste)


  1. Mix all the ingredients for the bulgogi in a bowl and let the beef marinate for 15-30 minutes (if you have the time you can leave it for up to 1-2 hours). Season your rice with salt and cook according to package directions. While that’s cooking mix your sugar with vinegar in a microwave safe bowl and microwave until the sugar is dissolved. Once rice is cooked add vinegar mixture slowly and mix well. Set the rice to the side to cool.
  2. Now you can cook your bulgogi in a frying pan with a little canola oil over medium-high until beef is fully cooked. Let that cool with the rice. Feel free to use any leftover meat instead!! Then once everything is cool you can start assembling your kimbap. Start with your sheet of seaweed on a bamboo mat wrapped in plastic wrap or just a small cloth. Place your rice on your seaweed. Spread it thinly and make sure it only covers about ⅔ of the sheet. Make sure that the side without rice is not facing you.
  3. Place some beef, cucumber, carrots, kimchi and any other veggies of your choice. Roll up the seaweed and if it’s not sticking together use a little water. You can cut your kimbap into bite sized pieces right away or put it in the fridge and cut it later for cleaner cuts.
  4. Mix your ingredients for the dipping sauce in a small container and place in the bento box with your kimbap and some extra kimchi.


Mediterranean Bento Box


Risotto balls

  • ¼ cup arborio rice (short grain rice)
  • ¾-1 ¼ cup broth of your choice
  • some grated Parmesan
  • salt and pepper
  • olive oil
  • 1-2 slices of prosciutto

Caprese salad

  • 1 tomato sliced
  • 2 slice small fresh mozzarella balls


  • 2 tsp olive oil
  • 1 tsp balsamic vinegar
  • pinch of salt


  1. Place a pan on medium heat with a drizzle of oil and once heated add your rice. Stir your rice until it turns a little more translucent. Once this happens you can start adding in your broth. Add it in slowly and continue stirring until your rice is cooked and tender. You can then add in some parmesan, salt, pepper, and a drizzle of olive oil.
  2. Set to the side to cool slightly and well that happening you can slice your mozzarella, tomatoes, and you can mix your dressing ingredients in a small container. Once your rice is cool form into 2 balls and wrap each ball in a strip of prosciutto.
  3. Place in your container with your tomatoes, cheese, dressing, and you can optionally add in a few olives.

Chef V’s Mini Berry Angel Cakes

BT Montreal | posted Wednesday, Sep 12th, 2018


  • 2 cups blueberries
  • 2 cups strawberries
  • ¼ cup honey
  • 2 tbsp vanilla
  • 1 cup water
  • 6 store bought angel cakes
  • 1L whipped cream



  1. In a small stock pot add in the berries, honey, vanilla and water. Bring to a boil and reduce until the berry mixture is like a syrup texture (about 15-17 minutes). Remove from the heat and cool completely. (this is a great make ahead, it can stay in the fridge or freezes very nicely as well!)
  2. Arrange the angel cake on a dish. Put a dollop of whipped cream on the cake and top with the berry mixture. Enjoy!

Chef V’s Super Smoothie Bowl  

BT Montreal | posted Wednesday, Sep 12th, 2018


  • 1 cup frozen strawberries
  • 1 cup frozen mango
  • ½ cup kale
  • ½ cup frozen kiwi
  • ½ cup frozen apple
  • 2 cups vanilla Greek yogurt


  • ¼ cup shredded unsweetened coconut
  • 1 tbsp sliced almonds
  • 1 tbsp pecans
  • 2 tbsp fresh berries



  1. In a blender combine the frozen strawberries, mango, kale, kiwi, and apple until smooth.
  2. In the bottom of a small bowl line with vanilla Greek yogurt. Then top with the smoothie mixture.
  3. Garnish with shredded coconut, sliced almonds, pecans and fresh berries. This is a perfect time to make the bowl look beautiful so be creative!

Andrea Buckett’s Peach & Oat Smoothie

BT Montreal | posted Wednesday, Aug 15th, 2018

(Makes 1 large smoothie or 2 large)


  • Blender
  • Glasses for smoothie
  • 1/4 cup old fashioned oats
  • 1 ripe peach, peeled and pit removed
  • 1/2 frozen banana
  • 1/4 cup plain 2% yogurt
  • 1 tbsp honey
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground ginger
  • 1/4 tsp vanilla extract
  • 3/4 cup milk


  1. Add oats into blender and pulse for 30 seconds to break them up.
  2. Add all remaining ingredients
  3. Blend until smooth and creamy.

Mike’s Easy Pulled Pork

BT Montreal | posted Tuesday, Aug 14th, 2018


  • 1 large onion chopped
  • 6-8 lb Pork Shoulder
  • Mustard (regular or Dijon is fine)
  • 1 cup of any type of BBQ sauce
  • 1 Tbsp Liquid smoke (optional)
  • 2 Tbsp Worcestershire Sauce
  • 1 cup chicken broth
  • Mike’s BBQ Rub


This recipe is super easy to do! Simply place meat in the oven at 250-275 degrees between 8-10 hours or in a crockpot on low for 8-10 hours.

  1. Apply mustard to pork shoulder and then apply Mike’s BBQ Rub to the meat. The mustard isn’t for flavor but more so the rub really sinks into the meat! (Leave over night in fridge for maximum flavor)
  2. Chop 1 large onion and place pork shoulder on top of onions.
  3. Combine BBQ sauce, liquid smoke, Worcestershire sauce, chicken broth and pour over the pork shoulder and place in oven or crock pot.
  4. Once ready, transfer meat carefully to a bowl (good chance the meat will start falling apart but that’s a good sign!) then started shredding with a fork.
  5. You can add more BBQ sauce once its shredded however this part is optional as well as there will tons of flavor even without adding more sauce!
  6. You can either have it in a sandwich or in tacos or straight out of the bowl with a fork!


Chef V’s Spicy Pimento Bacon & Cheese Dip

BT Montreal | posted Tuesday, Jul 17th, 2018


  • 8 ounce package cream cheese
  • ½ cup sour cream
  • 1 tsp garlic powder
  • 3 tbsp buffalo sauce
  • 1 jar pimento peppers, drained and finely chopped
  • ½ cup crispy bacon, roughly chopped
  • cup sharp cheddar cheese
  • ¼ cup green onions finley chopped (the green portion only)
  • 1 tsp salt
  • ½ tsp pepper



  1. In a large bowl combine the cream cheese, sour cream, garlic powder, buffalo sauce, pimento peppers, bacon, cheddar cheese, green onions, salt and pepper.
  2. Reserve in the fridge for minimum 30 minutes to allow the flavours to come together.

Chef Samantha’s ‘Aglio e olio’ Spaghetti Squash Salad

BT Montreal | posted Wednesday, Jul 4th, 2018


  • 1 spaghetti squash cut in half and cooked in oven for 15 minutes
  • 2 cloves garlic, crushed
  • 1/2 cup parsley, chopped
  • Parmesan cheese


  1. Remove the inside with a fork.
  2. Saute in a frying pan with 2 cloves of crushed garlic and ½ cup chopped parsley.
  3. Add parmesan shavings to taste!
  4. Optional: add your favourite toppings from other pasta salad recipes or your favourite tomato sauce!

Ingredients can be adjusted according to taste.

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