How to build a better bento: Goshiki & Goho

Based on traditional Japanese cuisine, 

the concept of goshiki (five colors) 

calls for the cook to include at least one dish from each color group, 

thereby creating a meal that meets various nutritional needs 

and is pleasing to behold.

Red or orange

Carrots, kabocha squash, red bell peppers, 

umeboshi (pickled apricots), kidney beans, dried cranberries, 

akajiso (also known as red shiso), kidney beans, adzuki beans, 

tomatoes, salmon, pork, beef, oranges, 

tangerines, watermelon, strawberries, 

raspberries, apples, salsa

White

Rice, enoki mushrooms, daikon, tofu and soy products, 

cauliflower, feta cheese, white beans, potatoes, bamboo shoots, 

turnips, renkon lotus root, white fish, chicken, onions, 

white sesame seeds, bean sprouts, pears, leeks, 

garbanzo beans, hummus, jicama

Black (also purple or brown)

Black olives, mushrooms (shiitake, maitake, portabello), 

sea vegetables of kombu, hijiki, wakame or nori, 

black sesame seeds, eggplant, gobo (burdock root), red cabbage, 

grapes, prunes, raisins, black cherries, grape leaves, figs, 

plums, blackberries, blueberries, purple cabbage, tapenade

Yellow

Pineapple, yellow beans, eggs, sweet potatoes, sweet corn, 

grapefruit, nectarines, peaches, lemons, 

yuba, squash, plantains, banana

Green

Broccoli, spinach, green beans, green bell pepper, cucumbers, 

asparagus, aojiso (also known as green shiso), fava beans, 

cabbage, sprouts, broccoli rabe, edamame, scallions, 

nira (chives), kiwi, celery, kale, 

Brussels sprouts, zucchini, pesto

The Second Rule

Try to employ goho, or five cooking methods. 

Choose from grilling, frying, simmering, 

steaming, pickling and boiling.

Source from www.washingtonpost.com