Aim for 3 pieces of fruit and 5 servings of vegetables per day and be sure to choose a variety of texture and color.
Supermarket Tour
Shopping for groceries should be a simple task, but it has become surprisingly difficult. The stores and food manufacturers are marketing geniuses placing unhealthy products at eye level with health claims and confusing language on the label. You might be left wondering if the product is really healthful.
Below are some simple tips that will help you to wisely navigate the grocery store aisles. Prepare a shopping list, so you buy only what you need and always have a well-stocked pantry. Read and compare food labels and accurately interpret product health claims, so you can feel confident that you are choosing the healthiest foods for your family and are choosing the best foods to support your health-related goals.
Supplemental blog posts that have relevant information:
Prepare for your trip to the supermarket (How to Grocery Shop Successfully)
Reading nutrition labels (Nutrition Labels Guide)
Preparing a list (Shopping List)
The Tour
Produce Section
Healthy eating guidelines: 2 cups/3 servings of fruit and 3 cups/5 servings of vegetables per day
How to select produce
Buy local when possible
Organic vs. conventional
PLU codes
Begins with 9 – organic
Begins with 3 or 4 – conventional
Begins with 8 - GMO
Dirty dozen/clean 15 (Dirty Dozen/Clean 15)
Look at color and texture for variety
Pick a rainbow of color (Eat the Rainbow) – each color has a place in your nutritional needs
Cruciferous vegetables—high in vitamin A, vitamin C, folic acid and fiber. Fights cancer, inflammation and is an anti-oxidant
Choose darker greens for salad because they have more phytonutrients
Portion control with starchy vegetables—they are denser in calories
Eat with the seasons—more cost effective and more nutritious
Spring/Summer – cooling foods like cucumber and melon
Fall – heavier veggies like squash, spinach, chard, apples
Winter – heartier veggies like mushrooms, turnips, potatoes and onions
Herbs
Other
Sweet veggies help with sweet cravings
Ginger, garlic and onions add a zing of flavor
Root vegetables are ground and will help you stay on track (energetics of food)
Refrigerated Section
Meat substitutes – protein is important because it helps to rebuild cells. If you aren’t used to substitutes, incorporate slowly
Tofu—protein source for many Asian cultures
Tempeh—fermented soybeans
Seitan—made of wheat gluten
Cheese substitutes
Miso—keeps for a long time and is versatile. Fermented so it aids in digestion. Comes in a variety of flavors. Brown rice miso is the strongest tasting and darkest in color while chickpea is the mildest tasting and the lightest in color
Fermented foods—sauerkraut, pickled vegetables—helps with digestion
Bulk Section
Be sure to write what you are buying on the label along with the PLU. Reuse bags and store in mason jars at home. Bulk is great if you need a small quantity and is less costly than pre-packaged foods.
Grains—whole grains have fiber and B vitamins
Beans—contain fiber, protein and fat
Nuts/seeds—good source of fiber and fat
Spices
Turmeric is anti-inflammatory and anti-oxidant
Green leafy spices lighten up beans and heavy sauces
Spices make things more digestible
Salt—look for naturally harvested with no additives. Sea salt and Himalayan are best
Flours/Pasta
With gluten
Gluten free – options are millet, brown rice, oat, quinoa, spelt. When using in baking, be sure to use tested recipes
Seaweeds
Contain calcium, B vitamins and iodine
Kombu—add to soups, grains, beans and stews. It makes food more digestible. You can’t taste it and it can be removed before eating
Soaking seaweed will increase digestibility. Save the water to make soups, water plants, or give the water to your pets.
Nori can be used as a sandwich wrap. Also helps wounds heal faster
Wakame is used for intestines and purification
Sweeteners
Processed sugar is denatured and refined and draws minerals out of the body. It is also highly addictive. Choose natural options.
Natural choices: brown rice syrup (distinctive flavor), agave nectar (made from cactus and 25% sweeter than sugar), honey, molasses, coconut sugar (good substitute for brown sugar), maple syrup (high in minerals). Some are better choices than others.
Ethnic foods
New spices, sauces, vinegars—way to personalize a meal and they keep for a long time.
Try tamari (salty), apple cider vinegar (sour), balsamic (sweet), hot sauce, tahini
Oils
Essential to our diets but pay attention to the quality
Ensure it is not denatured
Cold pressed is best
Different flavor, taste, texture, smoke point (low temperature use sesame and olive, high temperature use grapeseed or coconut)
Buy in a dark bottle and store in the cupboard as light and heat speeds up rancidity
Tea
Made from roots, flowers, herbs or plants
Create a mood—relaxed, energized (yerba mate)
Use it like a medicine cabinet to improve digestion/reduce nausea (ginger)
Coffee
Buy organic and fair trade
Herbal coffee contains no caffeine—brewed in the same way
Nutritional bars
Should not replace a meal
Look for pure ingredients (Lara Bar is great)
Look for hidden sugar
Non-dairy milk
Different options depending on what you like
Read the ingredients and look for no added sugar.
Buy organic and milks with the fewest ingredients
Ice cream!
Herbs, supplements, homeopathy
Super green food – aloe, spirulina, cholera
Probiotics
Candy
Dark organic fair trade chocolate that is at least 70% cacao
Cleaning products
Recycled, biodegradable, nontoxic, no animal testing
Body care
Use natural deodorant—no antiperspirants. They contain harmful aluminum
Natural toothpaste—gentle on the gums with no chemicals or sweeteners
Feminine products—always organic, menstrual cup
Organic shampoo, lotion—chemicals can enter the body through the skin
Vitamin D
I have been thinking a lot about Vitamin D and its importance. If you are a Radiolab fan, you may have heard the a recent episode that discusses Vitamin D and the role it plays in health. As a vegan, there are a few supplements that are recommended to ensure good health. One of those is Vitamin D, which is a little hard to get through food, but luckily, we live in a very sunny state so can get what we need from the sun.
Here are some basics about Vitamin D:
It is a fat soluble vitamin, which means that it is stored in your liver and not excreted as easily as water soluble vitamins. Taking too much can be toxic, but you have to ensure adequate amounts are taken—this varies based on age.
Vitamin D is found in very few foods. Short list below:
Vegetables: mushrooms
Grains: fortified cereal
Dairy/eggs: cheese, fortified milk, egg yolks
Meat/poultry/fish: beef liver, fatty fish (salmon), fish liver oil, herring, mackerel, oysters, sardines, tuna
Other: yeast
Vitamin D supports the immune and nervous systems. It is needed for bone and teeth health. It helps with absorption of calcium and phosphorus.
The health benefits include protection against colon, prostate and breast cancer. It can also reduce the number of non-spinal fractures.
Symptoms of deficiency include: osteoporosis, rickets, unhealthy teeth.
Groups at risk to be deficient: breastfed infants, older adults, people with dark skin, obese individuals.
One of the best ways to get Vitamin D is to get 20 minutes of sun per day on your arms, face or legs. Your body is able to use sunlight to make Vitamin D.
You can download two guides that I wrote on Vitamins and Minerals back when I obviously had a lot more time on my hands (download for free with this code: 2021FREEDOWNLOAD). I suppose I am a little bit of a nutrition nerd when it comes to researching this kind of stuff. I mentioned earlier in this post that there are a few things that vegans need to supplement with, and in case you are curious, the others are B12, iron if you are a pre-menopausal woman, and I personally take iodine because I eat a lot of soy and want to support my thyroid function.
If you want to learn more about Vitamin D or plant-based nutrition, below are some good resources.
Dr. Michael Gregor is my favorite plant-based doctor and runs the organization NutritionFacts.org. I am including some short videos about Vitamin D—he has a dramatic way of presenting, but he truly is a charming fellow and wants to do good in the world. I had the pleasure of meeting him a few years back when he just released the book “How Not to Die” which I highly recommend. I have to chuckle when I look at this photo of us together—are we twins that were separated at birth?
Do Vitamin D Supplements Reduce the Risk of Dying from Cancer?
The Risks & Benefits of Sensible Sun Exposure
The Best Way to Get Vitamin D: Sun, Supplements, or Salons?
If I am playing favorites, Dr. Neal Barnard is my second favorite plant-based doctor. He was one of the founders of the Physician’s Committee for Responsible Medicine (PCRM). Dr. Barnard has written a lot of books about the links between a whole food plant-based diet and good health.
Foods to Boost the Immune System
Do You Need Supplements for a Healthy Diet?
I can’t stress the importance of Vitamin D—be sure that you are getting your levels checked and supplementing if needed!
Produce Storage Guide
Selecting/purchasing produce
Americans throw away 40% of the food that they buy—which amounts to over $2,000 per year for a family of four. By selecting and storing produce properly, you can save money along with reducing your waste.
Storing produce
Fruits and vegetables go through different ripening processes from the time they’re grown. Some fruits do not ripen once harvested and are ready to eat and enjoy while others continue to ripen after harvest because they produce ethylene gas (ethylene producer). During this process a natural ethylene gas is emitted from the fruit, which can cause other fruits and vegetables to ripen faster (ethylene sensitivity). Ethylene gas can change the texture, softness and color or your fruits and vegetables, leading to quicker spoiling or flavor transfer. Some producers are bigger offenders than others and can speed up decay or kick start ripening (which you can use to your advantage). A general guideline is to not store fruits and vegetables together. Further, don’t store ethylene producers with ethylene sensitive. Where refrigerator storage is indicated, do not wash before storing unless indicated. Line crisper drawers with clean paper towels to absorb moisture and use unbleached paper lunch bags instead of plastic where a bag is used for storage. Bought too much? Freeze it!
How to Grocery Shop Successfully
Plan meals and make a list: Take some time to prepare in advance so that you are efficient with your time. Plan your meals for the week, checking your pantry for necessary ingredients. Your list should be organized in a way so that it corresponds with the stores aisles.
Use coupons and reward cards: The Sunday paper has an abundance of coupons. Many stores also send out promotional flyers. You can even find manufacturer’s coupons on the internet. Taking a little bit of time to review the coupons and flyers can save you money on your grocery bill. Most supermarkets have a frequent shopper card that will give you a discount on sale items. Don’t hesitate to sign up.
Buy store brands: Private labels (store brands) can cost 15-20% less than the national brand and the quality is often the same.
Buy in bulk: Most stores have a bulk section that includes beans, grains, nuts and sometimes even spices. This is a great way to purchase only what you need and the prices are often much less than buying something that is packaged. Be sure to write what the item is on the label (not just the PLU code) and then store in a glass mason jar in your pantry. In fact, buy glass mason jars by the dozen because they come in handy for all kinds of kitchen storage.
Compare unit prices: This is the price per pound or ounce and most stores include this on the shelf tag. Compare different package sizes and purchase what is economical. Pay attention to items on sale because often a smaller size will cost less per unit price because of the discount.
Read food labels: Try to aim low in saturated fat, trans fat, cholesterol and sodium. Try to aim high in fiber, vitamins and minerals. If you see an ingredient that you are not familiar with, look it up. For packaged foods, try to purchase foods that have less than 10 ingredients listed on the label.
Shop the perimeter: The healthiest stuff is on the perimeter of the store. When you go into the inner aisles, stick to your list.
Shop seasonally: Fresh produce often costs less when it is in season. The bonus is that it will be nutritious and delicious. Other ways to buy seasonable produce are to join a CSA or visit the farmer’s market. For produce that is not in season, frozen fruits and vegetables are a nutritious option.
Keep foods safe and prevent waste: Review the “sell by” or “best used by” dating on the package to select the freshest food. Shop in the refrigerated and frozen aisles last so that they don’t defrost and store them immediately when you arrive home. At home, organize the foods so the foods with the oldest “sell by” dates will be used first.
Pay attention at the check-out: Watch as the clerk rings up your purchase so that you ensure the prices are as advertised on the shelf label—especially the sale items. Most stores will give you the item free if they made a mistake on the price.
Pantry Clean Out
The first step to eating healthy is having a well-organized and uncluttered pantry. Do you find yourself searching for ingredients that you know that you have but can’t locate? Do you have the staple ingredients to prepare quick and healthy meals? Conversely, do you have tempting processed foods that are too hard to resist when you are short on time?
The key is to go through your pantry and identify the foods that need to be tossed and replaced. Look to eliminate the foods that are packed with harmful additives and preservatives, and ones that are lacking in nutrient density. Learn to read labels and how to store produce so that it lasts. Then create a shopping list to build your nourishing pantry, stocking it with healthy and nutritious real food that you can use to create quick snacks and meals.
Guiding principles
Effectively read packaged food labels
Store produce so there is less waste
Use organized meal planning and shopping lists to help stock a healthy pantry and refrigerator
Identify healthier options for processed food
Create a shopping list of nourishing foods
Clean out
Have a trash bag in one hand and a clip board in the other. When something is tossed, make note of a replacement.
Look at expiration dates – toss
Remove processed foods – donate or toss
Foods with excess processed sugar
Consuming sugar leads to a lot of chronic diseases including diabetes and obesity, hypoglycemia, a weakened immune system, yeast infections, hyperactivity, ADHD, mental and emotional disorders and chemical imbalances in the brain. These diseases are showing up in record numbers of children.
Consuming excess sugar will ultimately lead to excess stored fat.
Sugar addiction can cause you to have mood swings, crave carbohydrates and sugar-laden foods and reach for caffeine to give you a boost.
Sugar is lurking where you would least expect to find it: in cereals, crackers, bread, pasta sauces, salad dressings and, of course, candy and junk food. Sugar is highly addictive, and manufacturers know it so they add it to their products so you will buy more.
High fructose corn syrup
This is a sweetener made from corn and has replaced cane sugar in many processed foods. It is more rapidly absorbed into the bloodstream because your digestive system lacks enzymes to break it down properly. The fructose in HFCS goes to the liver and causes liver damage. The glucose goes into the bloodstream and spikes insulin. Both of these reactions lead to an increased appetite, weight gain, diabetes, heart disease, cancer and dementia. Once you read labels, you will notice that high-fructose syrup is sneaky and lurks where you least expect it. Most foods containing HFCS are high in calories and low in nutritional value.
Trans Fats (Hydrogenated and partially-hydrogenated oils) and saturated fats: The food scientists came up with a way for fat to have a long storage life when creating these fats. They are solid at room temperature and liquid when heated so visualize how they will be in your body—they will clog everything up. These unhealthy fats can be found not only in the obvious butter and oils but also in chips, cookies, cereals, breads and just about any highly processed food item.
White flour: This starts as a whole grain flour that has been processed and literally been stripped of its vital vitamins, minerals, fiber and enzymes leaving just starch and has no nutritional value.
Foods with more than 10 ingredients
Foods with more than 3 unrecognizable ingredients. If you don’t recognize the ingredient, look it up.
Foods that contain a number in the name—this means it was made in a lab.
Foods with any of the following additives:
Artificial flavors
Artificial colors—made from petroleum
Artificial sweeteners: saccharin, aspartame, sucralose, neotame, acesulfame potassium
MSG
Preservatives—prevents the growth of mold and bacteria: BHA, BHT, EDTA, TBHQ, sulfites
Emulsifiers—keeps food from separating
Stabilizers—used to thicken foods
Cured meats
Frozen convenience foods
Replace
Shopping list – what to add
Produce (vegetables and fruits)
Herbs/spices
Beans
100% whole grains
Dry/bulk
Canned/jarred
Oil/vinegar/condiments
Nuts/seeds
Natural sugars
Non-dairy milks
Meat substitutes
Keeping it Simple
During the pandemic, I think it is important to go back to the basics for meal planning and cook from the pantry. There are a few reasons for this. The first is that you want to fuel your body with the most nutritious foods and whole foods are the way to go. The second is that you want to rely on shelf stable components that can be dressed up easily to make a delicious meal. Below is a sensible way to approach this.
Fruits and Vegetables
Fresh and frozen are always best, but canned can do in a pinch. Try for a variety of textures and colors to ensure that you are getting all of the vitamins and minerals that you need. Delicate vegetables like leafy greens don’t have a long shelf life, but hearty cruciferous vegetables like broccoli, cauliflower and cabbage do. Farmers markets are considered essential and open now, so support your local farmers. You can also participate in a CSA (Community Supported Agriculture) to support local farmers and get produce that is seasonal. After the last frost is when to start planting your summer garden. Find out what grows best where you live and plan out your garden. You don’t have to have a lot of space and many things grow well in containers. Throughout the year, you can sprout seeds indoors for a nutritious and delicious addition to your meals. Seek out free stuff on social media. We live in Napa, California, and right now, neighbors have an overflow of citrus fruits that are free for the taking. In the summer, our garden produces so much that we place a huge bowl at the end of the driveway for any neighbor to enjoy.
Starchy Vegetables and Winter Squash
Potatoes, sweet potatoes, beets, turnips, rutabaga and winter squashes like butternut or spaghetti have a very long shelf life when stored properly. Most of us are not lucky enough to have a root cellar in our homes but think about utilizing a cool/dark place like your garage for these items. Not only do these vegetables have a long shelf life, but they are nutritious and filling. All can be roasted, and you can make hearty soups with some as well.
Flavorful Plant Additions
So many recipes can be made even better with the addition of aromatics like onions (or anything from the allium family like leeks, shallots or green onions), garlic, and ginger. These also store for a long time in a cool/dark place, be sure to keep them separate from the potatoes. Liven up your food with fresh herbs or dried spices. If you don’t have access to fresh, you can substitute ½ of the same measurement of dried in its place. We make delicious chimichurri sauce with whatever fresh herbs and spices we have on hand and serve it on top of tofu or rice. In the winter, we used dried herbs in place of the fresh. You can easily whip up an oil and vinegar-based salad dressing with the addition of aromatics and fresh or dried herbs. I chop up a shallot, add a minced garlic clove, ½ teaspoon salt, 1 teaspoon vinegar (whatever type I have a taste for that day), 1 tablespoon each of dried oregano and basil, and a few tablespoons of olive oil. You can always mix in some Dijon mustard before adding the oil—delicious! I have to plug Nooch here—which is the nickname for nutritional yeast. We use it in many applications to make things taste a little bit cheesy. Toss some tofu in it and cook in the air fryer for a vegan “chicken”, add a tablespoon to a blended soup, or even sprinkle some on your popcorn.
Legumes: Beans, Lentils and Peas
Dried beans are an inexpensive way to ensure that you are getting your protein requirements. They are high in fiber, very filling and low in fat. I belong to the Rancho Gordo bean club and get a shipment of 6 pounds of heirloom beans every quarter. It is very simple to cook the beans and once you have eaten an heirloom bean, you will never go back to canned beans. We serve beans and rice with pico several times a month.
To get dried beans ready to cook, sort through them to remove any tiny pebbles and debris. Wash several times in cold water and then soak for up to 8 hours. Ensure that you cover the beans by at least four inches of water because most beans triple in size when soaking. No need to discard the soaking water, since you already washed the beans, you can use the soaking water to cook the beans. If you get busy and can’t cook the beans that day, change the water out and store in the refrigerator to cook tomorrow. When you cook the beans, ensure there is plenty of water, bring to a boil, then skim off the foam, lower the heat, partially cover and simmer. Check every 15 minutes and taste for doneness. In the last 15 minutes of cooking add salt to the water. For a one-pound bag of beans, I add four teaspoons of salt.
Grains and Pasta
Grains and pasta have a very long shelf life. There are many grains to choose from these days aside from rice. Each has their own texture and flavor, but many can be used interchangeably in soups, salads and other application. They contain essential enzymes, iron, dietary fiber and vitamins. Because your body absorbs grains slowly, they provide sustained and high-quality energy.
Sort through the grains to remove any tiny pebbles, debris or insects. Wash several times in cold water and then soak to increase digestibility. Drain and discard the soaking water. Add water to the grains in the recommended ratio listed on the package, bring to a boil, lower the heat, cover and simmer without stirring during the cooking process. You may add a pinch of salt to help with the cooking process with the exception of kamut, amaranth, and spelt because it interferes with the cooking time. If you have an electric pressure cooker—you can just set it up to cook and walk away.
Nuts and Seeds
We keep a variety of nuts and seeds in the pantry, mostly raw. Raw nuts can be soaked and made into plant milks or cheeses. You can always toast raw nuts in the oven at 350 for 5-10 minutes to add to stir fries or salad. Nuts are also great in baked goods! Be flexible with your recipes. If you are making cookies that call for pecans and don’t find any in your pantry, you can easily substitute another nut.
Oil, Vinegar, Condiments, Soy Sauce, Hot Sauce, Salt
I like to have a variety of oils in the house with extra virgin olive oil being the main oil I use in raw applications. California Olive Ranch is delicious and easy to find. We use canola for cooking and baking and sesame for a little flavor at the end of cooking a stir fry. Vinegars that can be used for multiple applications are apple cider, white wine, red wine and balsamic. Apple cider can even be used to make “buttermilk” out of plant-based milk and is essential in vegan baking. Various condiments including mustards, hot sauce and soy sauce can enhance the flavor of a dish. Use all of these to dress up salads, stir fries, grains and beans. Don’t forget to have some tahini on hand—it can be used in a salad dressing or to add depth to a spicy sauce in Asian cooking.
Bouillon, Stock and Miso
We choose to either make our own stock or to use bouillon cubes or paste in a jar. These last a long time in the pantry or refrigerator and are incredibly convenient. I have seen recipes to make dried powder versions, which I plan to try soon. Miso, a fermented paste (see more about fermented foods below) is something that does not easily spoil and can be stored in the refrigerator for a year or two. I like to keep a few versions on hand—both dark and light. They can be used as the base for a soup or to add some umami to Asian cooking. Dogs love to get a spoonful of miso as a healthy snack!
Fermented Foods
For the health of the bacteria in your gut, it is beneficial to have some fermented foods each day. Fermented foods improve digestion by lowering the pH in your intestines and help to move the bad bacteria out of the body. Think of the gut as the place where we introduce the outside world into our insides and where bacteria enters our bodies. Eating a high fiber diet that includes fermented foods will help to usher that bad bacteria out the back door. Some of my favorites are non-dairy yogurt and sauerkraut or kimchi. Wine and beer are fermented (more on them below), so having a reasonable amount of these beverages is beneficial.
Water, Coffee, Tea, Wine, Beer
Hydration is so very important. I remember being told that you need to drink 8 glasses of water a day. That seems like a lot to me and I follow the rule of drinking 1/2 ounce for every pound of weight. Smaller bodies need less water, while larger bodies need more. If you weigh 100 pounds, that means that you would drink 50 ounces of water each day. If you are active, you do need to watch to ensure that you take in some electrolytes. When you sweat, you lose sodium and potassium and must replace these minerals. If you are sweating a lot and only taking in water, you risk over-hydration. There is a condition called hyponatremia, which is low blood sodium concentration, which can be life-threatening. I coached a runner who ended up hospitalized with this, so I can assure you that it is very dangerous.
Aside from water, you get hydrated in many other ways. If you eat a lot of fruits and vegetables, you are getting some hydration through that food. There are health benefits to both coffee and tea. Coffee is helpful to stimulate liver function, so if you enjoy coffee, feel free to have 2-3 cups a day. Tea has been shown to have a variety of healthful benefits—too many to discuss in this blog post, but a quick Google search will provide more details in choosing what tea is best for you. Both wine and beer have been shown to be linked to good heart health, when consumed in moderation.
I do believe that by keeping things simple, you can reduce your stress and eat more healthfully. Find some recipes that your family likes and ensure that you always have those ingredients on hand, so that when it is time to decide on what to have for dinner, you can pull out the menu and take a vote. Take a look at my Recipes for inspiration and visit often for new updates!
Focusing on Less Waste
I believe that we should always strive to use all that we can from the plants that we eat, but I think this is even more important now that the shelves at the stores are becoming bare. Below are some simple tips to use many parts of the plants that sometimes find their way into the compost pile.
Stems, Leaves, and Peels
If you are anything like our family, we use a lot of garlic, onions, carrots, and celery. Take a one-gallon Ziploc bag and start to collect the ends of the carrots and celery and the skins of the garlic and onions. You can even place the peels of the carrots in the bag. Store the bag in the freezer. Once it is full, dump it into a large pot, add 8 cups of water, a tablespoon of salt and some peppercorns and simmer for several hours. Remove the solids, add a splash of white wine and you have vegetable broth.
Did you know that the stems of most delicate herbs have as much flavor as the leaves? We often pluck the leaves off and throw the stems away but can use them as we do the leaves. Parsley stems can go into the Ziploc bag for making your vegetable broth. Cilantro stems can be chopped up and used however you are using the leaves. Leftover herbs can be minced and placed with olive oil or water in an ice cube tray. Once frozen, pop the ice cubes out, store in a container and use as needed.
The leaves and cores from a head of cauliflower or broccoli can be roasted along with the florets and are delicious. You can also use the core for stir fries, peeling and cutting them into medallions, or use them to make a blended soup. Peel the stems and chop them finely to use as rice or shred them to use in a salad. Turnip greens are delicious when pan fried with a little oil and garlic. Cook the roots first and add the greens toward the end of cooking. Don’t throw your chard stems away—they can be chopped into small pieces and cooked in advance of the leaves.
Let’s not forget treats for our furry friends. If you have a dog, they truly enjoy the roasted stems/cores of broccoli and cauliflower. They also enjoy the roasted fibrous stem of kale, which usually ends up in our compost heap. We have a goat farm about ¼ mile away from our house and we take our fennel fronds and the green tops of carrots to them--they love these treats.
Brine from Dill Pickles and Sauerkraut
I love dill pickles and sauerkraut and try to purchase the refrigerated versions as I find these to be crunchy and taste so fresh, plus they include live cultures. Once the pickles or sauerkraut are gone, it seems like a shame to throw away the brine. Did you know that you can slice up fresh vegetables and place them in the pickle brine and make a new batch of pickles? You can use the brine to mix into recipes where you want an extra dill kick, like un-tuna salad or potato salad. The sauerkraut brine can be used to make vegan cheese. The simplest thing to do? Just drink it! The brine does wonders for your gut and is a great electrolyte replacement. Many long distance runners drink dill pickle juice.
Bean Broth
If you soak and cook your own beans, you know how beautiful and tasty the broth can be. If I am making soup out of the beans, I use the bean broth instead of vegetable broth as a 1:1 replacement.
Citrus Juice and Zest
I always feel guilty when I need the juice of a citrus fruit and throw out the zest. Instead, remove the zest from the skin, dry it out and store it in a jar for future use. Only need the juice of half of a lemon? Juice the other half and freeze in an ice cube tray for future use. Defrost when needed.
Stale Bread
If you are like our family, we don’t eat a lot of bread, but we do, it is the good stuff. There is nothing more disappointing than reaching into the bag to get a piece of sourdough and find that your bread has gone stale. Two easy things you can do with stale bread are to make breadcrumbs or croutons. Rip the pieces of bread and place into a food processor and pulse to make crumbs--they can be used to thicken soups and sauces. Everybody loves croutons—use them on hearty soups or salads or just pop them in your mouth for a snack! There are many easy recipes for croutons found online. You can also store the bread in a freezer bag and use it to make crumbs or croutons at a later time.
Aquafaba
Aquafaba was a huge discovery in the vegan world. For those of you who don’t know what it is, it is the liquid that is in the can of beans. Instead of washing it down the drain when you open and rinse a can of beans, you can use it as an egg replacer. It makes an amazing meringue that will never fall and can be used in many baking applications. If I am opening a can of beans, I simply store the liquid in a container in the freezer to pull out and defrost when I need it. You could portion it out into tablespoon sized portions via an ice cube tray if you wish.
Nut and Bean Pulp
If you make your own non-dairy milk, you know that there is some waste left behind. The solids left from making soy milk can be given as a treat to your dog--we give about a tablespoon at a time. You can use nut pulp to make crackers in the oven or the dehydrator. Again, many recipes can be found online.
Wine
Have you ever opened a bottle of wine that no longer tastes good? You can turn it into vinegar by placing it in a mason jar, cover with a piece of cheesecloth and secure with a rubber band. Place in a cool/dark place and in a few months, you will have some tasty vinegar. Sniff and sip every few weeks to check on the progress. You can also use wine to brighten up soups by adding a splash just as the soup is finished.
I hope these tips are helpful. I strongly believe it is important for all of us to use what we have and try to produce less waste. These are easy ways for us to do our part and what better way to do this than to create delicious and nutritious food.
Nutrition Label Guide
It is important to get to know what is in your food by learning how to read a nutrition label. Much of the information listed is required by the government. This guide should help you read between the lines to figure out what is in your packaged food.
Nutrition Facts Label
The FDA recently announced an update to the Nutrition Facts Label. Most large companies have to comply with the new requirements by January 1, 2020 while other companies have until January 1, 2021. You may have already started seeing some of the changes as companies have gotten a head start to updating their labels.
Serving Size and Servings Per Container
Every label that you see is going to include some of the same basic information. This Serving Size section is the basis for determining the number of calories, the amount of each nutrient and the percentage daily value (%DV) of a food. Serving size is based on standard measures agreed upon by the USDA and the FDA. Serving sizes are given in recognizable units: cups or pieces and the number of grams which should help you pay attention to how many servings you are consuming. The new label has the serving size in larger and bolder type and the serving size has been updated to reflect how much people actually eat.
Calories
If you want to manage your weight (lose, maintain or gain), this section is especially helpful—you can control your intake by having awareness around the serving size and how many servings you are consuming. Calories are rounded to the nearest 5 calorie increment. Calories are now displayed in larger and bolder type and the calories from fat has been removed because research has shown that the type of fat consumed is more important than the number of fat calories consumed.
Fat, Cholesterol, and Sodium
Eating too much total fat (including saturated and trans fat), cholesterol or sodium may increase your risk for certain diseases and chronic conditions. The goal is to stay well below 100% of the Daily Value. Note that the %DVs on the Nutrition Facts Labels are based on a 2,000 calorie diet.
Trans fat should be avoided altogether when possible. Keep your intake of saturated fat and cholesterol as low as possible.
A rule of thumb is that milligrams of sodium should be less than or equal to the number of calories per serving. When using canned foods with added salt, rinse off the liquid to reduce the sodium content. There is no difference between the old label and new label for this section.
Carbohydrates, Fiber, Sugar, Protein and Vitamins/Minerals
Total carbohydrates refer to sugar, fiber and complex carbohydrates. Americans often don’t get enough dietary fiber. The new label includes added sugars because research has shown that it is difficult to get the nutrients that you need when you consume more than 10 percent of your calories from added sugars. The old label focuses on some nutrients where deficiencies are now rare and so the FDA has removed the requirement to show vitamin A and vitamin C on the label. Manufacturers are still able to list these vitamins voluntarily if they wish. The new label keeps calcium and iron along with adding vitamin D and potassium because these nutrients are what Americans are currently lacking in their diets. Eating enough of these nutrients may improve your health and help reduce the risk of some diseases and chronic conditions. The healthy nutrients that must be listed on the new nutrition label include fiber, vitamin D, calcium, iron and potassium. Note: You will see other vitamins listed from time to time, but listing them is not mandatory. Again, the %DVs are based on a 2,000 calorie diet.
Select food high in fiber (at least 2-3 grams per serving). The daily goal for fiber should be 28 grams based on a 2,000 calorie diet. Fiber helps normalizes bowel movements, maintains bowel health, lowers cholesterol, helps control blood sugar levels and aids in achieving healthy weight. If a serving contains less than 1 gram of dietary fiber per serving, fiber is to be expressed as “Less than 1 gram” or “Contains less than 1 gram,” or the manufacturer has the option to not list dietary fiber and include the following statement at the bottom of the table of nutrients: “Not a significant source of dietary fiber.”
In the past, no daily value had been set for sugar, and it is difficult when looking at the labels to tell if the food is high or low in sugar. Sugar refers to both added sugar and what is normally occurring in the product, like lactose (the sugar in milk) or sucrose (the sugar in fruit). Healthy food may be high in carbohydrates and have no added sugar, but when looking at the sugar content, the number of grams will be high. The new label clearly shows the added sugars and the %DV, based on a 2,000 calorie diet. You should try and reduce the amount of added sugar in your diet as it is considered empty calories with little to no nutrients. For reference, 5 grams of sugar is equal to 1 teaspoon of sugar. The American Heart Association recommends that women should limit sugar to 30 grams per day and men should limit sugar to 45 grams per day. To select foods low in added sugar, look at the list of ingredients. If any added sugar is in the top 3 ingredients then it has too much sugar. Be aware that added sugar takes on many forms on a food label—which will be covered in the section The List of Ingredients below.
Current scientific evidence indicates that protein intake is not a public health concern and so there is no %DV listed. For reference, the FDA recommends 50 grams of protein per day for adults and children 4 or more years of age.
Footnote
The footnote on the old label provided information about the DVs for important nutrients including fats, sodium and fiber. The DVs are listed for people who eat 2,000 or 2,500 calories per day. For fat, cholesterol and sodium, the amounts listed are the maximum amounts that you should eat every day, not a goal to be reached. This means that you should try to stay below the amounts listed. The FDA requires that the note at the top of this footnote is on all food labels. The remaining information does not need to be included if the label is too small. When the full footnote does appear, it will always be the same and does not change from product to product. The footnote on the new label has changed to better explain the %DV.
For reference, the below chart includes information for women that follow a 1,600 calorie diet.
The List of Ingredients
This is the best place to look to get an overall quick snapshot of the healthfulness of the product. Ingredients are listed in order of predominance by weight with the highest weight ingredient listed first followed in descending order to the ingredient used in the least amount. What to look for:
Ingredients that you know. If you don’t recognize something look it up. Try to stick to as few ingredients as possible—less than ten is a good place to start. Less than five is ideal
The first 2 ingredients should be healthy ones, such as fruit, vegetable, whole grains, and protein. If you see fat, sugar or salt listed in the first three ingredients, you can assume that it is not the most healthful option
Try to avoid products with partially hydrogenated or hydrogenated oil
Avoid high-fructose corn syrup
Limit artificial colors (examples are certified colors: “FD&C Red No. 40” and “artificial colors”), artificial flavors and artificial sweeteners (aspartame, acesulfame K, Splenda, sucralose, saccharine, neotame). These are toxins and don’t easily flush from the body
Look for preservatives. When an approved chemical preservative is added to a food, the ingredient list must include both the common name of the preservative along with the function of the preservative such as “preservative”, “to retard spoilage”, “a mold inhibitor”, “to help protect flavor” or “to promote color retention”. Limit foods with added preservatives
Major food allergens that must be listed are milk, egg, fish (species), Crustacean shellfish (crab, lobster or shrimp), tree nuts (specific nut), wheat, peanuts, soybeans. These account for 90% of food allergens. If you have a food allergy, this requirement makes avoiding the allergen much easier. If you follow a vegan or vegetarian diet, this part of the label is helpful in selecting foods that are appropriate for you.
Fortified means that nutrients have been added that are not normally part of the food
Enriched means that nutrients lost in processing have been added back
Added sugar:
Ingredients ending in –ose like dextrose, fructose, glucose, maltose, sucrose, lactose
brown sugar
corn sweetener
corn syrup
fruit juice concentrates
high-fructose corn syrup
honey
invert sugar lactose
malt syrup
molasses
raw sugar
sugar
syrup
Nutrient Content Claims
There are often claims made on the package. Listed below are the FDA guidelines around these claims.
