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Favorite Finds Nosh

13 Things The Grocery Store Cashier Wants You To Know

Being a cashier at a grocery store may be considered a fairly mundane job, but it’s surprisingly stressful—and not just during rush hour. In fact, customers’ behavior can make a lot of difference when it comes to getting through that shift.
If you’ve never worked as a cashier, you might be surprised to learn that some of your shopping habits aren’t ideal, or perhaps parts of your weekly grocery run routine are making things more difficult for yourself than they need to be.
These insider tips can not only make a cashier’s day better, but they can help make your entire shopping experience much smoother.

1. Practice common checkout courtesy.

First of all, a counter is not the same as a conveyor belt. See how that flat surface isn’t moving, or attached to any kind of machinery? It’s basically just a table. No, those groceries aren’t going to magically move themselves toward the register without the power of technology. Yes, please physically bring them to the cashier.
Now it’s time to unload your basket. That’s right: you, not the cashier. It’s an awkward height, and lifting 15 pound hams out of baskets with one arm all day isn’t great for your spine.
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There is, however, one exception: If you have many of the same item in your cart, you only need to put one of them on the conveyor belt to be scanned. There’s really no need to unload 32 individual packets of frozen corn.
Make sure you use the divider, too. That’s how the cashier can distinguish your groceries from the person in front or behind you. Do you want to be paying for that random customer’s olive oil? Didn’t think so.
Brandon has worked in a Canadian grocery store for nine years in many different roles, including as a cashier. He warns against putting anything that’s not groceries on the conveyor belt, including money, coupons, and cards.
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“This can be a big no because some tills might have enough clearance between the conveyor belt and till that allows these things to fall in between,” he says. “And even though most tills will have a trap to catch anything that might slip through, there is no guarantee the trap catches it.”

2. The cashier isn’t trying to steal your card details.

You know those little electronic point of sale machines that you use to pay with your card? They don’t all work the same. While some of them simply need the customer to swipe their card and enter their pin, others require the cashier to take your card, swipe it, enter the total, and then hand the machine back to you for your pin.
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Some people tend to panic when it comes to handing someone else their card. Rest assured that the cashier doesn’t have the desire, time, or capability to memorize every single one of your card details for their own gain. They’re much too busy trying to get you and in and out so they can serve the next customer.

3. Understand how to read labels.

You can save a lot of money if you look at the price per weight of each item to see which one is really cheaper. On the other hand, there’s no point overreacting to a $50 per pound price label on that imported cheese when you’re actually just buying a couple of ounces.
Paige has worked as a cashier for three years, two of which have been in a grocery store. She knows all too well the importance of reading those labels.
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“There is such a thing as an item limit, a brand, a weight limit, all that—the sign will tell you, so will the grocery store ad,” she says. “Very few people actually read the weights and just grab whatever the sign is near. Often, that means [everything from] grabbing the wrong size to getting the incorrect brand. Just because a sign says ‘Brand A shredded mozzarella eight ounces’ doesn’t mean you can get ‘Brand A 16 ounces mozzarella,’ ‘Brand B eight ounces,’ or ‘Brand A block mozzarella.'”

4. Do you really need that bag?

There’s nothing worse than the feeling of second-hand environmental guilt that washes over you when a customer asks you to double-bag or even individually bag every single item. You don’t need a plastic bag for that one apple. In fact, you probably don’t need a plastic bag at all. Why not bring your own reusable bag from home?
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“If you have reusable bags, make sure you hand them to the cashier at the beginning of the transaction,” Brandon says. “Otherwise, we may have already begun to bag your groceries in plastic bags, which are wasteful and bad for the environment.”
And in case you do need to accept a plastic bag, trust the cashier with how many you need. No one knows better than them that a single plastic bag isn’t going to hold the weight of all those cans.

5. Cashiers are human beings.

This shouldn’t be something that people need to be reminded about, but sadly, some customers do take their frustration out on the people behind the counter.
“Your cashier could be a mother, a father, a university student, or a high school student getting their first job,” says Paige. “We don’t really have much say in how the products are priced or what policies the store follows, so getting mad at us won’t do you any good.”
[pullquote align=”center”]If we bag something incorrectly, please be polite and ask if we can change something.[/pullquote]
Jordan, who’s worked in grocery stores since 2013, has seen some unfortunate breakdowns from coworkers.
“I’ve seen too many of my friends and coworkers cry over some nasty person who yelled at them over something minuscule as a coupon,” he says. “The job is way harder than it looks.”
He says the key is simply being polite.
“If we bag something incorrectly, please be polite and ask if we can change something,” he says. “I’ve been way more accommodating to customers who say, ‘Could you please put the bananas in a separate bag?’ than I have to others who say, ‘I don’t want bananas with my bread! You’re gonna bruise them!’ and angrily snatch the bag from my hands.”

6. They actually do want to hear about your day.

Small talk isn’t always fake! Long shifts can get boring, and it’s nice to interact with people when you’ve been staring at a register for hours on end.

In fact, Paige says that if you go the extra mile, you might even strike up a beneficial friendship.
“Want to make days better for cashiers? Become a regular,” she says. “Let them learn your name, and learn theirs. As we get to know them, they get to know us. And when we know someone, we’re far more willing to do something for a regular we’d never do for a John or Jane Doe.”
“Short a dollar or two? Sure, I’ll cover you, you’re in here a lot, so I know you’ll pay me back. Need a sale ad four days before it’s out ’cause you’re going out of town? If we have them, sure. Just be warned: Once you’re a well known regular, we’re allowed to tease you!”

7. You’re not the only one in line.

You might be in a rush, but so are other people. You don’t deserve priority service over other customers. Don’t push in line.

8. If you change your mind about an item while in line, just hand it to the cashier.

“For some reason, people get apologetic or embarrassed about this,” says Brandon. “They should not be, especially when the alternative is putting the item in question in a random part of the store.”
You’d be surprised where these items turn up.
“I can’t tell you how many times I have found spoiled meat and milk on the shelf because someone was too lazy to walk three steps and put the item back in its cooler,” says Paige. “Not only is it gross, it’s outright unsanitary.
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“It’s exactly why we had an infestation of fruit flies. Someone hid a package of meat that had a hole in it instead of giving it to someone, and it festered. We couldn’t find where it was, either, till someone followed the flies—it was actually on top of the freezers!”
If you can’t manage that social interaction, then at the very least, return frozen items to the freezer and cold items to the refrigerated section.

“If you don’t know, just ask,” says Jordan. “If you don’t want to buy that pint of ice cream, don’t put it in the vending machine fridge. We both know it doesn’t belong there. Don’t know where to put your basket? Ask, and we’ll take it away for you. We’re not only here for our paychecks. We’re here to help!”

9. Hand coupons to the cashier at the right time.

“Some items might have coupons stuck to them or wrapped around them,” says Brandon. “If you notice these, take them off and hand them directly to the cashier when you are cashing out, either at the end of the transaction or when they are ringing the item in question through.”

10. Double-check your receipt and change.

“Always give a quick glance at your receipt after the transaction,” says Brandon. “Again, cashiers may go into auto-pilot and not realize they double-scanned a product and overcharged you. We are human, and we make mistakes. Luckily, these can be fixed by customer service most of the time.”

11. The back of the store is not a magic portal.

Thought the “backroom” was a place full of infinite possibilities and that item you can’t find in stock? Sorry, but that’s not even close to reality.
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“It’s gray, boring, industrial, and usually cramped,” says Paige. “There’s pallets of goods, boxes of this, crates of that. But that doesn’t mean that the back is a magical place where there’s always another one of the item you want.”

12. If you’re wowed by a certain cashier’s great service, make sure to let their manager know.

“If you like someone, tell their manager how great they are,” says Jordan. “My company tends to give out coupons to associates who are recognized by customers.”
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Not to mention it will put them in good standing with their employer and possibly help them get that raise or promotion!

13. A shopping cart is not a trash can, and neither are you.

Empty water bottles, half-eaten sandwiches, and any other form of trash has no place in a shopping cart. If you have rubbish, hold onto it until you can find a bin. Chances are the cashier has one under the counter.
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On that note, take care of yourself before coming into the store. It’s not exactly courteous to interact with people when you haven’t changed your clothes or brushed your teeth in a fortnight.
“Take a hecking shower!” says Paige. “I just got one guy today I could smell from 10 feet away.”
No one wants to be the person who pushes in line or leaves frozen peas in the candy bar aisle. But you definitely don’t want to be the customer known for their odor.

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Nosh

Psychology, Made To Order: How Restaurants Trick Customers

Eating out is an essential part of the American dining experience. There seems to be an eating establishment suited for every situation. If we’re in a rush, we make a dash to the local fast food joint. If we’re celebrating a special occasion, we like to dress up and enjoy a night out at a swanky, upscale restaurant.
But did you ever stop to think about why we’re drawn to eat at certain restaurants? And why we choose the food items that we do? Is it really what we naturally crave, or are there behind-the-scenes machinations influencing our decisions?
The truth is, there’s a deliberate strategy in nearly every aesthetic decision that comes with designing a successful restaurant. From the color schemes to the music to the menu, there are elements designed to elicit a psychological response from the customer.
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So if you’ve ever wondered what tricks restaurateurs employ to earn your business, you’re about to find out. The answers may surprise you.

Musical Meal-odies

Lest you think the music you hear in your favorite eatery is a random choice, or just something that the staff wants to hear, think again. The choice of music in restaurant is picked meticulously to achieve the desired effect—to make you spend more money.
According to a study by the University of Leicester, playing classical music in an restaurant encourages customers to pay more because it makes them feel more sophisticated and affluent.
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The tempo of the music you hear is also a factor in how you dine. There’s a reason slower, more relaxed music, like classical or jazz, plays so prominently in higher-priced eating establishments: The slower the music, the more inclined you are to relax and take your time finishing your meal. This means you’re also likely to spend more on food and drinks.
https://twitter.com/AlexPelayre/status/956710686293245952
Fast food joints have a different approach—the music is always upbeat and faster paced. This inspires the customer to order faster and eat quicker to encourage them to hurry up and leave to make room for the next person in line. Rosalin Anderson, chief branding officer for Just Salad, says picking the right music for your establishment is essential, and in their case, required some tweaking.
“When we started the business over 10 years ago, our ordering process was a little more hectic during the lunch rush and to offset this, we incorporated reggae music in all our stores, as it helped the customers to relax and stay in a more generous mood.”

Color Scheming

From the color of the logo to the wallpaper on the bathroom walls, a color scheme is another effective psychological method restaurants use to influence their customers.
The Cornell University study “Turning the Tables: The Psychology of Design for High Volume Restaurants” bears this out, noting that the color chosen for dining establishments “not only affects people’s perceptions and attitudes but can actually elicit a biological response.”
Yellow is an irritating color that can make people feel uncomfortable. Red, on the other hand, is a positive color and has been proven to stimulate our metabolism (and our appetite).
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Now think about how many fast food places use red and yellow together: McDonald’s, Burger King, In-N-Out Burger, Pizza Hut, and Wendy’s are just a few prominent examples. Red makes customers hungry while yellow encourages them to leave quickly—that’s an effective strategy.
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Upscale restaurants use a different tactic, which is why they utilize blues and greens so often. Both are relaxing to the eye, which works in the same capacity as slower music—it keeps you there longer, and you spend more money.

A Light Meal and Sound Nutrition

Another integral aspect of the dining experience is choice of lighting, which makes sense: You want to be able to see your food (and you want it to look appealing). But you also want to look attractive while you’re eating as well.
In an interview with The Independent, Tom Strother, co-founder and creative director of interior design firm Fabled Studio, said, “From a psychological point of view, one of the key aspects to a restaurant’s design is the lighting. It has to be soft and flattering to make guests feel comfortable so that they are confident and relaxed.”
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Fast food doesn’t operate the same way, as we’ve already covered, and by using cheap overhead fluorescent lighting (which is always unflattering), it encourages people to leave. But this also comes at a steep price—our health.
According to a 2012 study by Cornell University, harsh lighting can actually encourage us to overeat, and by modifying a fast food restaurant to adopt softer lighting (and using relaxing music), test subjects consumed 175 less calories than they did eating in harsher lighting. So while fluorescent lighting is de rigueur for the industry now, this could change in the future.
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Acoustics are also important. It’s not just what type of music you hear while you eat, but volume and sound distribution matter as well.
“One of our store locations has light pendants that are made out of thin rubber. This helps to catch loud sounds and diffuse it,” Anderson says. “This is a design element that the average guest might not know about regarding restaurant acoustics. It creates a more relaxed environment when it’s quieter in the store.”


Paula Stanbridge-Faircloth, marketing manager for The Contract Chair, says that acoustics also play a part in the chairs they design for eateries: “Most restaurant chairs that we sell are a combination of wood and upholstery. … Fully upholstered chairs will tend to muffle echoes, particularly important if your restaurant has wooden floors and if you’re going for a cozier, more intimate environment.”

Menu Venue

Anderson says an effective menu is all about simplicity: “We stick to a graphic design hierarchy to help guests navigate the menu in an easy and quick way. We design the menu so it’s not complicated, and the information that they want to see, such as calories and pricing, is very visible.”
Pictures are also worth a thousand words—menus that show photos of entrees can increase sales by 40 percent. Likewise, food items that are bolded, highlighted, or framed in a box draw attention to the eye and drive up sales.
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And the more descriptive the menu, the more effective. A study entitled “Descriptive Menu Labels’ Effect on Sales” showed that menus with more verbose descriptions increased food sales, and customers chose descriptive items 27 percent more than barebones descriptions of food items.
Limited menus are another tactic many restaurants use as it takes the pressure off of guests to choose while also encouraging them to place their order faster.

Price Price Baby

Perhaps the most important aspect of menu design is pricing. The way restaurants list their prices on their menu is designed to have a persuasive effect.
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One of the most effective strategies is simply leaving the dollar sign off. A 2009 study on menu design showed that guests spent far more money when prices were listed without dollar signs than those that did (or that spelled out the pricing versus numerically displaying them).
Even the smallest of tweaks in pricing yield good dividends. Menu items that price their items ending in 0.95 versus 0.99 are more pleasing to the eye and give the diner the feeling they’re getting a deal (even if they’re only saving four cents).

A Family Meal

Nostalgia is always a draw in marketing. If you can make someone feel emotionally invested in the dining experience, it’s always a win. And any restaurant with a family theme has an edge on the competition. It’s not just the eateries that declare themselves “family friendly,” but those that use a person’s name to enforce the connection.
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When customers eat at Auntie Anne’s Pretzels, Mimi’s Cafe, or even Wendy’s (named after late founder Dave Thomas’s daughter), it invokes a familial draw, making diners feel like part of the family.
We’re betting no matter where you live, there’s an individual mom and pop restaurant not far away, and if it includes “aunt,” “uncle,” “mom,” or any other moniker based on a relative, it probably stays busy.

Check, please.

When it comes to the best restaurant experience, it’s all about seeing the bigger picture. According to Kevin Gregory, creative director at AllDay Industry, a restaurant consulting firm, the best way “to capitalize on the benefits of designing the space to capture that profit margin is to focus on the experience you want to create and bring in the project partners that can help bring your vision to life.”
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So the next time you’re enjoying your favorite meal in your favorite restaurant, take a look around. See if you can point to all the ways your experience has been crafted by industry experts. It may add a whole new level of intrigue to eating out.
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Discovering you’ve been psychological manipulated by the restaurant industry may make you feel a bit uneasy, but perhaps the end result isn’t so nefarious. It’s all about a symbiotic relationship that fulfills both parties: You enjoy your meal in a pleasant environment, and the places you frequent keep their overhead.

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Favorite Finds Nosh

Bread Ties Are Color Coded (And More Grocery Store Secrets)

You might not realize it, but you probably spend quite a bit of time shopping for food.
In the United States, consumers make an average of 1.5 trips to the grocery store every week. For most of those people, it’s a pretty simple process: Grab your cart, walk down the aisles, check out, and ride your grocery cart back to your car while quietly saying “Whee!” under your breath. What could be easier?
However, there’s actually quite a bit going on behind the scenes. We spoke with a former grocery store worker and researched some of the closely guarded (and not so closely guarded) secrets of the supermarket.
For instance, we had no idea that…

1. Bread ties are color coded.

Those little twist ties (or tabs, depending on the brand) tell grocery store restockers when a particular loaf was made.
Here’s the code that’s been floating around the internet for the past few years:

  • Monday = Blue
  • Tuesday = Green
  • Thursday = Red
  • Friday = White
  • Saturday = Yellow

How is anyone supposed to remember that? Well, astute readers will notice that the colors go in alphabetical order. Keep that in mind, and you’ll never get an old loaf of bread again.
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Then again, you probably don’t have to worry in the first place. As Snopes reports, grocery stores cycle out old loaves every day, so you don’t really need to memorize any color codes unless you’re looking to get the absolute freshest breads possible. Even if you do take the time to commit that list to memory, you might be disappointed, as there’s no industry-wide standard—some bread manufacturers use completely different methods to note freshness. The best way to find the real code is to ask the brands themselves.

2. Customers make all sorts of annoying mistakes when checking out.

First of all, the good news: Nobody’s judging your purchases. Well, not really.
“We’d see some older customers trying to hide embarrassing items—fungal treatments, things like that—under other items,” says one former supermarket worker, who worked primarily as a bagger and stocker for four years (he asked to remain anonymous to avoid disparaging his former employer).
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“We don’t care what you’re buying. Everyone buys embarrassing stuff,” he says. “However, we do care when you’re holding up the line.”
In many stores, managers time transactions, and cashiers with long transaction times might face unpleasant repercussions. You can help by doing some quick organization and by having your money ready when the cashier asks for it.

“Towards the end of my time as a bagger, I started to hate [bank] checks,” says our source. “We’re trained to move on to the next customer as quickly as possible. What’s frustrating is that some customers want to take their time. In a perfect world, that’d be completely acceptable, but management software has sort of changed that.”

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Try to keep similar items together to help the cashier and bagger move as quickly as possible. If you have coupons, let them know right away.
Oh, and make sure that your fruits and vegetables have visible code stickers, because…

3. Those produce codes aren’t random, and they sometimes contain some useful info.

They’re called Produce Lookup Codes, and they’re the bane of every grocery store worker’s existence. The little stickers come off easily, and cashiers need them in order to accurately price your fruits and vegetables.
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“I learned codes for gala apples, russet potatoes, and a few other items, but that was it,” our source says. “There’s too many of them, and our selection changed constantly. It was annoying when customers got impatient when we had to look up the codes, like they expected us to have them all memorized.”
“I wanted to say, ‘Lady, there’s hundreds of these things. Don’t get mad at me because you didn’t pick out a starfruit with a sticker on it.'”
PLU codes are typically four or five digits long, and generally speaking, a five-digit code starting with the number nine means that the product was organically farmed. PLU codes in the range of 3000-4999 are reserved for “conventionally grown” produce.
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With that said, the codes change regularly, so don’t depend on that little sticker if you’re looking to buy organic. Instead, research the farm or ask someone in your grocer’s produce department.

4. On a related note, be sure to bag your meats.

Most grocery stores provide disposable bags near their meat, poultry, and seafood sections, but if your store doesn’t offer them, consider bringing your own bags from home. Meat juices can seep out of the packaging and into your shopping cart, contaminating items and causing a mess.
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Even if you’ve never noticed liquids seeping out of those packages, your local grocery store’s staff certainly has.
“We had to constantly wipe down the conveyor belt because [customers’] steaks would leave fluid all over them,” our source says. “I’m as eco-friendly as the next guy, but use those little bags. We’ll appreciate the effort.”
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If you decide not to buy a meat product, give it to the cashier. They’ll happily put it back for you. However, some customers aren’t so considerate. If you find something perishable in the middle of the store, don’t try to put it back.
“You might think you’re doing a good deed,” our source explains, “but unless you know exactly how long that item has been sitting there, let us handle it. It’s a food safety issue.”

5. Know the store’s busiest hours.

Nobody loves waiting for half an hour to pay for a peach. Grocery store workers hate overloaded checkout lines, too, but they can’t really do anything when customers start pouring in.

“One of my biggest pet peeves was when a customer would tell us to ‘just open another checkout line,'” our source says. “Believe me, we would if we could. At peak times, we’re going to be busy, and we can’t simply call in more people every time there’s a rush.”
There is, of course, something that you can do: Shop during non-peak hours. While traffic varies by location, most stores see big jumps in traffic on weekends. Sundays can be especially brutal.
“Holidays and big sporting events were the worst,” our source says. “Don’t go shopping on Superbowl Sunday, especially if your town’s team is in the big game. If you are shopping at a busy store, please try to be patient, and certainly don’t take out your frustrations on the workers.”
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To avoid the crowd, try shopping early (before 8:00 a.m.) or late (after 8:00 p.m.) on a weekday. If you’re particularly averse to crowds, you can also ask the staff to tell you the best times of the week for a quick, painless shopping trip.

6. Likewise, if you love seafood, make friends with the people in the department.

Every store’s policy is different, but most stores receive deliveries on a particular day of the week. Ask someone who works in the seafood department when those deliveries come in, and you’ll know when to arrive to get the freshest possible fish.
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By the way, “fresh” is a relative term. Food often arrives frozen, and some farmed or frozen fish might not be explicitly labeled as such. If you’re familiar with the workers in the seafood department, you can find better deals on better-tasting products. Some stores will even season and fry your fish for you, which can be awesome if you’re in a rush.
We’d recommend sticking with local fish species, if possible; according to organizations like the One Fish Foundation, that’s the best way to make a tasty, eco-friendly purchase.

7. The store is set up to make you buy more than you need.

As we mentioned earlier, the grocery industry is big business. It’s also insanely competitive, and stores need to sell as many products as possible to stay profitable.

The most eye-opening thing I learned was that I’d been wasting so much money by not planning my trips more effectively.

To that end, they engage in some clever tricks to get their customers fill up their carts. Stores might keep their shoppers in a good mood by putting bakeries and florists near their entrances (the memorable smells make for a better shopping experience). If that fails, they’ll simply pipe in the scents with a professional aroma machine. They play specially curated playlists to keep shoppers happy, and every inch of your local store’s layout is carefully planned to keep you buying.
Don’t be surprised if you end up at the checkout counter with more than you need—and don’t be surprised when most of that food ends up in your trash can. According to a study from the National Resource Defense Council, the average American wastes about 33 pounds of food per month.
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Store workers notice when shoppers have poor spending habits, but of course, they can’t tell their customers to put back the extra bag of chips.
“The most eye-opening thing I learned was that I’d been wasting so much money by not planning my trips more effectively,” our source says. “These days, I’m more careful. I don’t really clip coupons or anything, but I make sure to eat a good meal before I go to the store. I make a list and watch for specials, and I avoid impulse purchases.”
“It’s easy to waste money, but it’s also pretty easy to stay within your budget.”

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In the Kitchen Nosh

How To Make Kimchi At Home (Like A Pro)

If you’ve ever wandered [linkbuilder id=”5407″ text=”the grocery store”] in search of kimchi, only to wonder to yourself whether it would be difficult to make at home, you aren’t alone. For the longest time, I assumed kimchi would be difficult—if not impossible—to make from scratch. After all, fermentation seems like a process best left to the experts!
That said, the first time I made kimchi I was astounded by how easy it was, and before I knew it, I was making homemade kimchi for all my friends and family. I promise you, kimchi is one condiment that can be made by anyone, regardless of their skill level.

Why the hype about kimchi?

Besides kimchi’s amazing spicy and tangy flavor and its mile-long list of list of uses (with rice, in stews and soups, folded into scrambled eggs, tucked into grilled cheese sandwiches, etc.), kimchi is prized for its nutritional properties. High in vitamins A, C, and K, kimchi is also an excellent source of dietary fiber and manganese. As a fermented food, kimchi provides plenty of probiotics and has been studied for its uses as an anticancer agent and promoter of gut health.

About the Fermentation Process

Kimchi is a particularly good place to start when considering home fermentation projects because it relies on a lacto-fermentation process. Lacto-fermentation occurs after harmful bacteria are destroyed by salt, at which point the good Lactobacillus bacteria takes over and turns naturally-occurring sugars into lactic acid. The lactic acid works to preserve the cabbage mixture and produce the wonderful and deeply umami signature flavor of lacto-fermented foods such as pickles, sauerkraut, and kombucha (all of which make great home fermentation projects!).

Easy Kimchi

This basic recipe for kimchi is great for those just beginning to experiment with home fermentation. Once you’ve mastered this recipe you can add any number of tasty ingredients including Korean salted shrimp, kelp powder, various types of cabbage and onions, and different sources of heat.

Ingredients:

  • 1 head of Napa cabbage (about 2 pounds)
  • ⅓ to ½ cup kosher salt
  • 2 Tbsp. fresh ginger, grated
  • 1 Tbsp. garlic, grated
  • 1 tsp. white sugar
  • 3 Tbsp. water
  • 2 to 3 Tbsp. Korean red pepper flakes (gochugaru)
  • 1 large daikon radish, peeled
  • 2 carrots, peeled
  • 2 bunches of scallions, white and green parts sliced into 1-inch pieces

Special Equipment:

  • Cutting board
  • Sharp chef’s knife
  • Large bowl
  • Small bowl
  • Plate
  • Jarred or canned goods (to use as weights)
  • Colander
  • Box grater OR food processor with grater attachment
  • Latex or nitrile gloves
  • 2-quart wide mouth glass jar with lid

Instructions:

  1. Slice the Napa cabbage in half lengthwise and cut into 2-inch pieces. Transfer to a large bowl.
  2. Rub the kosher salt into the Napa cabbage in a gentle massaging motion until the cabbage begins to soften.
  3. Add enough cold water to cover the cabbage.
  4. Use a plate to push the cabbage down.
  5. Use a couple of jarred or canned goods to weigh the plate down.
  6. Allow the Napa cabbage to sit for 2 hours before rinsing 3 to 4 times with cold water to remove the salt water.
  7. Transfer the cabbage to a colander and allow to drain as you prepare the rest of the vegetables for the kimchi.
  8. Using a box grater or a food processor with a grater attachment, grate the daikon radish and carrots into the large bowl.
  9. Stir the scallions into the daikon and radish mixture.
  10. In a small bowl combine the fresh ginger, garlic, sugar, and water to form a paste.
  11. Add the Korean red pepper flakes, using more or less depending on how spicy you like your kimchi.
  12. Mix the drained cabbage back into the big bowl with the other vegetables.
  13. Pour the kimchi paste over the bowl of Napa cabbage, carrots, and scallions.
  14. Put on the gloves and use your hands to thoroughly combine the kimchi paste with the vegetables.
  15. Pack the kimchi tightly into a 2-quart wide mouth mason jar, making sure to leave an inch of space at the top of the jar.
  16. Allow the kimchi to ferment at room temperature for anywhere from 1 to 5 days. Note: Any bubbling action you might observe is normal.
  17. Use a clean spoon to press down on the kimchi every day, using this opportunity to taste and smell the kimchi.
  18. When the kimchi is fermented to your liking, transfer to the fridge and allow it to age for at least 1 week before eating.

Once the kimchi is in the fridge it can be used for up to one year—just make sure it’s kept cool and away from oxygen.
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Categories
Favorite Finds Nosh

Navigate The Gourmet Cheese Aisle Like An Expert, Just In Time For National Cheese Lover’s Day

Cheese is delicious, there’s just no denying it. And while stuffing your face full of cheese for every meal (and snack in between) isn’t the wisest of health choices, true connoisseurs can rejoice in knowing that a recent study showed cheese consumption doesn’t increase the likelihood of heart attack or stroke. In fact, scientists have actually discovered a slightly lowered risk of heart disease associated with cheese consumption.
With such wonderful news in mind, it’s time to explore all the fantastic cheeses the dairy case has to offer!

How to Shop for Cheese

If at all possible, sample a small piece before you buy any cheese. The taste of cheese can differ from batch to batch or wheel to wheel, especially when it comes to product from smaller cheesemakers. Most cheese is sold in plastic wrap due to the higher cost of parchment paper, and as long as it’s being eaten relatively quickly, you can leave the cheese you buy wrapped in plastic.
Regardless of how a cheese is packaged, make sure you’re shopping at a store that has high product turnover. While certain firm cheeses are fine for longer periods of time, soft and semi-soft cheeses have a distinctly finite shelf life.

Raw Versus Pasteurized

Although raw milk cheesemaking is still popular in many parts of Europe, raw cheeses sold in the United States must abide by the 60-day rule. This means that the cheese must be aged for a 60-day period before being sold. While there is the potential for listeria growth in younger raw cheeses, cheeses that are pasteurized are still susceptible to listeria growth as long as the cheese is microbially alive.
If you’re pregnant, buying cheese, and worried about listeria, it’s wise to avoid any cheese that’s technically still living (such as blue, washed-rind, and bloomy rind cheeses). While raw milk cheeses have distinct nutritional benefits—including reducing symptoms of asthma and hay fever and aiding digestion—a 2017 study published in Cancer Research found that spermidine, a compound found in aged cheese, can prevent liver cancer.
Many popular cheeses are sold unpasteurized in the United States today. In order to be labeled as such, Parmigiano-Reggiano, Gruyere, and Roquefort all must be made with unpasteurized milk and aged according to the 60-day rule.
Now, let’s get into the specifics of great cheeses so you can craft your perfect shopping list.

Cow’s Milk Cheeses

Because it’s the most prevalent milk in North America, cow’s milk cheeses are ubiquitous throughout fridges all across the country. Never boring and often surprising, artisan cow’s milk cheeses are experiencing a renaissance as cheesemakers experiment with time-honored recipes in small batches.

Rogue River Blue

An award-winning cheese from Oregon, this complex pick is perfect for people just beginning their excursions into the world of blue cheese. Sweet white wines with plenty of body such as Gewürztraminer pair well with this cheese. It’ll also make an ideal accompaniment to your next whiskey or sherry-tasting session.

Winnimere

This funky washed-rind cheese from Jasper Hill Farms is an American riff on Vacherine Mont d’Or, an unpasteurized cheese from the Jura mountains along the French–Swiss border that is only available seasonally. Wrapped in spruce bark to contain its oozing middle, this cheese is pungent, savory, and tantalizingly creamy. Serve Winnimere with your favorite red ale, strong-bodied white wine, or medium-bodied Pinot Noir.

Goat’s Milk Cheeses

Goat’s milk cheeses in the United States are often relegated to the kind of fresh chevré that is most often seen topping salads and pasta dishes. While creamy chevré is an outstanding addition to many dishes, there’s a whole world of goat cheeses waiting to be discovered. Thanks to smaller protein chains, goat’s milk cheese is more easily digested than cow’s milk and has even been shown to reduce LDL cholesterol levels. Goat’s milk cheeses have a distinctive gamey taste and rich texture.

Goat Cheddar

Goat cheddar will be right at home on a grilled cheese sandwich and can be used to make nachos or fondue. The older the cheddar is, the sharper its flavor will be.

Humboldt Fog

Made by California’s Cypress Grove cheese alchemists, this stunning cheese is sure to be a showstopper on any cheese plate. Although Humboldt Fog looks like a blue cheese, this soft-ripened goat cheese has a layer of ash running through its center and is encased in a white bloomy rind. Depending on its age, a young Humboldt Fog will pair well with a rosé while an aged version can stand up to the intense hoppiness of an IPA.

Sheep’s Milk Cheeses

Sheep’s milk cheeses are easy to digest for most people, including individuals who suffer from lactose intolerance and lactose allergies. This is largely due to the fact that sheep’s milk cheeses have lower amounts of lactose than either goat or cow’s milk cheeses. Sheep’s milk cheeses tend to lack the gamey flavors definitive of many goat’s milk cheeses. Popular examples of sheep’s milk cheeses include:

Pecorino Romano

A kitchen staple, this firm Italian grating cheese is great on pasta (especially in the delicious Cacio e Pepe). In fact, any cheese whose name features the prefix “pecorino” is made from sheep’s milk as the word “pecora” means sheep in Italian.

Manchego

This versatile Spanish cheese is available in a variety of ages and is most often sold at 3, 6, or 12 months of age in the United States. Full of nutty and slightly fruity flavors, Manchego is incredibly wine friendly (white, red, and champagne all pair well).

Roquefort

Full of personality, this French bleu cheese is made from unpasteurized sheep’s milk cheese that has been inoculated with Penicillium roqueforti. Roquefort has a tangy flavor that pairs best with fortified wines such as sherry or port, or sweet Rieslings, Gewürztraminers, and Muscats.
 
HealthyWay

Categories
In the Kitchen Nosh

Why You Need An Instant Pot Immediately (And A Healthy Recipe To Get You Started)

Disclaimer: Just so you know, if you order an item through one of our posts, we may get a small share of the sale.

In case you haven’t heard, the Instant Pot is the best kitchen invention since sliced bread. This multi-purpose appliance has a wide array of features including pressure cooking, slow cooking, a rice cooker, a yogurt maker, and an egg cooker, as well as a sauté function, steamer, and warmer.
If you love making food but need to save on space, or if you adore home cooking but are short on time, the Instant Pot is about to become your best friend!

Pressure Cooking 101

Pressure cooking is ideal for ingredients that normally take hours or even a full day to cook. In fact, the Instant Pot pressure cooker setting can shorten cooking times by up to 70 percent. Dried beans, lentils, hearty grains such as barley and wheat berries, beets, and hearty root vegetables no longer take up valuable stovetop real estate and their cooking times are reduced by hours.
The Instant Pot’s pressure cooking seal also prevents smells from permeating your home, making it the perfect appliance to have on in the background while you relax before dinner.

A Few Words of Pressure Cooker Warning

The internal temperature of an Instant Pot’s pressure cooker setting isn’t hot enough to properly sterilize jars for home canning, which is a potential drawback for home canning aficionados. Delicate foods such as flaky white fish, pastries, and baby greens will also fare for the worst when cooked in a pressure cooker.

Instant Pot Tips to Have You Cooking Like a Pro

  • Add an additional 10 to 20 minutes of time to your total recipe when using an Instant Pot as it needs to preheat and cool down before opening.
  • Grains and beans can be cooked in an Instant Pot without any additional soaking time.
  • It’s important to have at least a half a cup of water, stock, or broth in your Instant Pot at all times.
  • Likewise, don’t overfill an Instant Pot! If you’re cooking with ingredients that expand, such as grains or beans, make sure it’s only filled halfway.
  • If you already have an arsenal of pressure cooker recipes, they can still be cooked in an Instant Pot, just use this handy conversion chart.

Instant Pot Black Bean Soup (With Topping Suggestions)

This recipe for black bean soup requires very little prep and comes together quickly. Leftover soup makes a filling and healthy weekday lunch and individual servings can be frozen for up to three months. This soup will thicken up considerably after it cools, making it perfect for reheating the next day. Use the topping suggested below or make up your own. The only limit is your taste and imagination!

Active Time: 20 Minutes

Total Time: 60 Minutes

Servings: 6 to 8

Special Equipment:

  • Instant Pot
  • Sharp knife for chopping vegetables
  • Measuring cups and spoons

Ingredients:

  • 1 Tbsp. olive oil
  • 1 medium-sized red or white onion, finely diced
  • 1 green pepper, cut into thin strips and diced
  • 2 carrots, peeled and finely diced
  • 1 small zucchini, finely diced
  • 2 large stalks of celery, cut into very thin half-moons
  • 1 Tbsp. cumin
  • 1 Tbsp. smoked paprika
  • 1 to 2 Tbsp. chili powder
  • 1 tsp. kosher or sea salt
  • 3 bay leaves
  • 1 lb black beans, dried
  • One 14.5 ounce can of diced tomatoes in their juices
  • 6 cups vegetable or chicken stock
  • Freshly cracked pepper and kosher salt to taste

Toppings:

  • Avocado, diced
  • Regular or turkey bacon, crumbled
  • Cheddar or Monterey Jack, shredded
  • Cotija or mild feta cheese, crumbled
  • Chicken or pork, shredded
  • Pico de gallo
  • Roasted vegetables
  • Charred corn
  • Pickled red onions or radishes
  • Greek yogurt or sour cream

Method:

  1. Cook the onion, green pepper, carrots, zucchini, and celery in the olive oil until softened using the Instant Pot’s sauté function (note: if using the Instant Pot IP-LUX60 select the “Normal” heat level for sautéing).
  2. Add the cumin, smoked paprika, and chili powder to the vegetables and stir until they’re evenly coated with the spice mixture.
  3. Stir in the dried black beans, canned tomatoes, vegetable stock, and bay leaves.
  4. Set the Instant Pot to manual high pressure and cook the soup for 40 minutes. Allow the pressure to naturally release which, depending on your Instant Pot, can take 15 to 20 minutes.
  5. Once the Instant Pot has depressurized, carefully remove the bay leaves with kitchen tongs or a slotted spoon.
  6. Top and serve immediately or allow to come to room temperature before storing in the fridge or freezer.
Categories
Food Philosophies Nosh

A Closer Look At The Ketogenic Diet: The Pros And Cons Of A High Fat, Low Carb Way Of Eating

If thinking about the ketogenic diet brings to mind the low carb diet craze of the late ’90s and early aughts, you’re not alone. The popularity of the ketogenic diet and its many offshoots has ebbed and flowed over the 50 years since its introduction.
While some health professionals warn against the use of a ketogenic diet to support weight loss, others firmly believe that this eating plan is a stand-alone solution to chronic health issues associated with obesity and high sugar levels. But did you know that the ketogenic diet has its roots in a field of medicine entirely unrelated to weight loss—or that it’s still being used for its original purpose to this day?

Where did the ketogenic diet come from?

The ketogenic diet’s origin story surprisingly begins thousands of years ago in ancient India and Greece, where it had nothing to do with weight loss. Physicians began observing that fasting diets had a positive effect on patients suffering from epilepsy for reasons that were unclear at the time. Fast-forward to America in the 1920s, when several doctors noticed a reduction in epileptic seizures when their young patients were put on a low carbohydrate diet that entailed the strict exclusion of starches and sugars.
In 1921, endocrinologist Rollin Turner Woodyatt discovered ketone bodies, a series of three water-soluble compounds that were made by the liver of patients who ate high fat diets but extremely restricted carbohydrates. In 1924, he introduced the ketogenic diet as we know it today.

The Ketogenic Diet’s Role in Epilepsy Management

The ketogenic diet is still used as a means to treat epilepsy in children who have a resistance to anti-seizure medications or other epilepsy treatments. Annie Tsang, a registered dietician based in Vancouver, British Columbia, explains that in addition to epilepsy treatment, the ketogenic diet is also being studied for its effect on other chronic health issues, which she says could potentially affect the treatment and management of Parkinson’s and Alzheimer’s diseases, type 2 diabetes, autism, cardiovascular disease, and multiple sclerosis.

The Ketogenic Diet as a Weight Loss Method

The ketogenic diet clearly has a lot to offer in terms of epilepsy treatment, but how exactly does it come into play for those looking to lose weight or prevent long-term health issues related to obesity?

The Science Behind Ketosis

To understand the ketogenic diet, we have to unpack some basic scientific truths. A good starting place? Understanding that when we consume carbohydrates (and we love carbohydrates—the mean daily carbohydrate intake for Americans sits at just under 50 percent of overall caloric consumption), our livers automatically convert them into glucose. Glucose moves throughout the body via the blood stream, where it becomes blood glucose that can be used for fuel.
A ketogenic diet entails an intentional divergence from the typical body’s reliance on glucose for energy. The term “ketogenic” refers specifically to the ketones your liver produces when it’s starved of sugar and carbohydrates. But what exactly are ketones?
When your body has low levels of glucose, it turns to burning fat for energy instead of relying on blood sugar. This process results in the generation of ketones, an organic compound produced by the liver when fats are broken down to serve as a non-glucose form of fuel for the body. Specifically, ketones are produced and used as fuel when you fast or eat a diet very low in carbohydrates and high in fat.
When following a ketogenic diet, the goal is to use the ketones generated as fat breaks down as your primary source of energy instead of glucose—thus the keto diet’s fat-burning claim to fame. Still, it’s important to note that merely eating a ketogenic diet isn’t a guarantor that you will lose weight, and keeping calorie consumption within a healthy range is still imperative as with any other dietary regimen.

What about protein?

The ketogenic diet has become synonymous with low carbohydrate and high fat intake, but where does protein come into play? Including adequate amounts of protein in your diet is imperative to good health since the human body is incapable of making nine out of the eighteen essential amino acids it requires on its own. When the ketogenic diet is marketed as a weight loss tool, emphasis is often placed on consuming high levels of protein and fat, which is an inaccurate interpretation of a true ketogenic diet.

The Keto Flu Blues

When too much protein is consumed on a ketogenic diet the body begins to convert protein into glucose in a process called gluconeogenesis. As with carbohydrates, gluconeogenesis can lead to spikes in blood sugar levels and a reduction of ketones that can be used as a source of energy for your body. When you first begin the ketogenic diet, you may experience unpleasant symptoms that have come to be associated with a phenomenon known as the keto flu.

Symptoms of Keto Flu

The keto flu is the name for a group of symptoms that can occur when you’re just starting out with the ketogenic diet or when you’re moving back and forth between consuming smaller and larger amounts of protein. The keto flu most often occurs in people who are just beginning their switch to a low carbohydrate diet, although for some individuals the effects can last up to five weeks. Common symptoms can include tiredness, headaches, irritability, stomach upset, sugar cravings, difficulty sleeping, and even bad breath.

How to Work Through the Keto Flu

Amy Berger, MS, certified nutrition specialist, nutritional therapy practitioner, and author of The Alzheimer’s Antidote stresses how normal symptoms of the keto flu actually are. She says:

When people are brand new to this way of eating, if they’re transitioning to it from a high carb diet, they might experience what we call the keto flu, or the low carb flu—headaches, dizziness, nausea, light-headedness, etc. This is normal and to be expected. The worst of it should pass in a couple of days, and people can help ease this transition by being sure to get plenty of salt/sodium, and maybe extra magnesium and potassium (especially if they have leg cramps). The dramatic decrease in carbohydrates is a bit of a shock to the body, and the rapid change in blood glucose and insulin levels changes the way the kidneys hold on to electrolytes. People on a very low carb diet, especially at the beginning, really need to be sure to get enough salt.

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Berger also adds that there may be a decrease in stamina for individuals who are athletes or who work out regularly. “For athletes or people who work out a lot, they should expect to have a decrease in athletic performance (power, stamina, strength), but this is temporary. As the body adjusts over the course of weeks and months, their usual level of performance will come back, and it often then surpasses where it was. But they should be prepared to have a slight decline at first.”
During this time of transition, it’s especially important to listen to your body and give yourself plenty of rest as you get used to a new way of eating.

The Ketogenic Diet and Weight Loss

Due to the popularity of dieting methods in general, it would be easy to brush off the ketogenic diet as merely another fad diet with few actual success stories. The ketogenic diet has, however, proven itself incredibly effective when it comes to weight loss. An study published in Nutrition & Metabolism in 2004 notes that adherence to the ketogenic had a noticeable effect on immediate weight loss in male and female participants, with male participants achieving a marginally greater weight loss than female participants. Another study indicated that weight loss is achieved at a faster speed when subjects adhere to a ketogenic diet as opposed to those who ate low calorie, low fat, and high carbohydrate diets.

How to Adhere to a Ketogenic Diet and When to Expect Results

It’s crucial when undertaking a ketogenic diet that you follow strict nutritional guidelines. Namely, it’s important to restrict your carbohydrate intake to 20 grams or fewer each day and to consume plenty of water. It takes between two and seven days for your body to enter a state of ketosis in which it’s using ketones instead of glucose for energy. Ultimately, the weight loss caused by this transition will be dependent on your gender, age, current weight, and level of exercise.

What can you eat on the ketogenic diet?

By now you know that the ketogenic diet limits carbs, includes plenty of fat, and involves moderate protein intake. So what does that mean in terms of the foods you’re allowed to eat?

Get ready to enjoy the following:

  • Healthy fats and oils such as olive oil, nut oils, avocado oil, coconut oil, other cold pressed oils, avocados, butter, and ghee
  • Nuts such as macadamia nuts, Brazil nuts, and pecans
  • Fatty fish such as salmon, trout, tuna, snapper, and halibut (check to make sure these are Ocean Wise–friendly options)
  • Meat such as beef, veal, poultry (aim to eat dark meat as it contains a larger proportion of fat to protein), pork, organ meats, lamb, and goat
  • Non-starchy vegetables such as leafy greens, Brussels sprouts, broccoli, onions, asparagus, bell peppers, cucumbers, zucchini, cauliflower, and celery
  • Fruits such as cranberries, strawberries, blackberries, cherries, raspberries, and blueberries

Beginning a new diet can be daunting as it’s easy to think of a long list of what you can’t eat instead of what you can. Berger offers this advice to anyone thinking about transitioning to the ketogenic diet:

If someone is feeling down or scared about going without what are probably some of their favorite foods, I would say to focus on all the things they can have, rather than on the things they’re eliminating. Think about delicious steaks, pork chops, cheese, bacon and eggs, lots of beautiful and delicious roasted vegetables, nuts, berries…there are so many amazing foods that are perfect for this way of eating that it helps to think about that, rather than pining for the things you should stay away from.

Foods to Avoid While Adhering to a Ketogenic Diet

While carbohydrates are clearly the enemy of the ketogenic diet, there are many foods that contain loads of carbohydrates even though it might not be obvious.

Watch out for and avoid the following:

  • Grains and grain products of any type (including bread, pasta, and rice)
  • Legumes
  • Artificial sweeteners
  • Overly processed foods
  • Low- and zero-carb convenience foods
  • Dairy products
  • Alcohol
  • Tropical fruits (which tend to be high in sugar)
  • Fruit juices and soda
  • Potatoes

If this sounds like a challenge, remember there are literally hundreds of websites and cookbooks that are completely dedicated to providing amazing recipes that are low in carbohydrate but loaded with flavor!

How to Know if a Ketogenic Diet is Right for Your Needs

As with any change in dietary habits, it’s important to consult with a professional before making any drastic decisions. While the ketogenic diet has been proven effective when it comes to short-term weight loss, Tsang recommends considering a more well-rounded approach to dieting:

As all macronutrients are important for our health, we generally recommend a more balanced diet to help with weight loss. While a high protein diet might be a preferred recommendation, every individual’s need is different—there is no “one size fits all” when it comes to our body, our diet, and our metabolism. This is why it is always important to seek a registered dietitian to discuss your personal nutritional goals.

It’s tempting to consider the ketogenic diet if you’re looking to lose pounds in a hurry, but it’s also wise to consider the long-term sustainability of a diet that restricts an entire macronutrient group so drastically. As Tsang says, “There could be other methods that help lose weight a little quicker but I always suggest slow, steady weight loss as this will give you a higher chance of maintaining the weight.”
Looking for some ketogenic breakfast inspiration? This Southwestern egg yolk scramble comes together in under 10 minutes and makes a great breakfast or late-night dinner when you don’t feel like cooking an multi-dish meal.

Southwestern Egg Yolk Scramble

Serves: 1

Nutrients: 13.5 grams of carbohydrates, 11.5 grams of protein, 39.8 grams of fat, 440 calories

Ingredients:

  • 1 Tbsp. butter, salted
  • 3 egg yolks
  • 1 Tbsp. water
  • Pinch of chili powder
  • 1 cup of baby spinach, torn or cut into small pieces
  • 1 oz fresh salsa
  • ½ avocado, diced

Special Equipment:

  • Skillet
  • Spatula

Method:

  1. Melt the butter in a skillet over medium heat.
  2. In a small bowl, whisk together the egg yolks, water, and chili powder. The water will help create fluffy scrambled eggs by steaming the yolks as they cook.
  3. Scramble the eggs by carefully pushing the yolks into the center of the skillet as they cook. Stir in the baby spinach during the last 30 seconds of cooking.
  4. Top the scrambled egg yolks with the fresh salsa and diced avocado. Enjoy!
Categories
In the Kitchen Nosh

Eating Seasonally During The Winter (And How To Keep It Up Year Round)

As someone who lives in the Pacific Northwest in very close proximity to the Okanagan Valley (an area of British Columbia known for its seasonal produce), I feel spoiled by the array of fruits and vegetables available during the spring, summer, and fall.
When the rainy season begins and the dark months ahead seem endless, though, it can be easy to forget about the still-impressive variety of seasonal produce available during the winter. It only takes one trip to my local farmers market to jog my memory and suddenly I feel inspired again by what the season has to offer.

What are the main benefits of eating produce in season?

Freshness

When you buy locally grown, seasonal produce you skip the (many) middlemen involved with importing out-of-season produce. Seasonal produce is picked at peak ripeness, unlike out-of-season fruits and vegetables, which are picked well before they’ve ripened. This results in produce that is tastier and potentially more nutritious.

Cost-Effectiveness

Eating seasonal produce is advantageous for your wallet and your body. Because seasonal produce is grown locally, its cost doesn’t have to factor in transportation and long-term storage. To save even more money on fresh fruits and vegetables, inquire about farms that allow self-picking or a reduced price on produce that is still perfectly good but not the most aesthetically pleasing.

Supporting Your Local Economy

By purchasing fruits and vegetables grown nearby, you’re putting money directly into the local economy. Every time you make the choice to buy local and in season it helps to support local businesses, whether it’s the farmers, their employees, or the small businesses working hard to sell seasonal produce.

What’s in season during the winter?

Average temperatures across the United States vary wildly, especially in January and February. While some regions are experiencing subzero temperatures and snow, others are basking in the glow of the warm sun.
If you live in the northern part of the United States where temperatures frequently dip below freezing, you can expect to find hardier seasonal produce that is able to withstand hostile growing conditions. Think:

  • Brussels sprouts
  • Celeriac (aka celery root)
  • Horseradish
  • Potatoes
  • Carrots
  • Parsnips
  • Mushrooms
  • Leeks
  • Turnips
  • Rutabaga
  • Pumpkin
  • Squash
  • Sunchokes (aka Jerusalem artichokes)
  • Swiss chard
  • Rapini (aka broccoli rabe)
  • Garlic
  • Shallots
  • Sweet potatoes
  • Salsify

If you live in the southern United States, seasonal produce will likely include a combination of winter produce, greens, and citrus fruit, such as:

  • Collard greens
  • Kale
  • Swiss chard
  • Carrots
  • Cauliflower
  • Beets
  • Cabbage
  • Celery
  • Grapefruit
  • Lemons
  • Mandarin oranges
  • Kohlrabi
  • Melon
  • Mushrooms
  • Oranges
  • Pomelo
  • Spinach
  • Tangerines
  • Turnips
  • Sorrel

Where to Buy Seasonal Produce

Depending on where you live, seasonal produce can most often be found at local farmers markets or by subscribing to a community supported agriculture (CSA) share. Shopping at a farmers market gives you the ability to choose your produce and allows you to meet the farmers face to face. A CSA share is a great option if you don’t live near a farmers market or don’t have the time to visit one.
A CSA box is delivered to your home (or to a central pickup location) and includes a variety of produce that was recently harvested by local farmers. For example, a spring CSA box might include asparagus and radishes, a summer CSA box peaches and cucumber, and a fall CSA box apples and onions.
Eating with the seasons can be a fun challenge, especially if what’s growing in your area isn’t something you’re familiar already with. Try to learn a bit about the bounty near you and have a good time!

Categories
Favorite Finds Nosh

5 Ways To Shop Smarter (And Healthier) In The New Year

The new year is here—it’s your chance to start fresh and establish positive habits that you can sustain for life. But whether your resolution includes improving your diet, spending more wisely, or achieving a healthier lifestyle, there’s one place you can put it all to action: the grocery store. Reorganizing your food shopping strategy will help you choose the foods you know are best for you and cut costs—a win-win for your body and your wallet.
Here’s how to shop smarter this year:

1. Develop a plan.

What’s the one thing you should always bring to the grocery store? Well, besides your credit card and your reusable bags, a list is essential to a successful shopping experience. In fact, using a grocery list has been linked to healthier diets and lower BMI in some adults.
Develop a plan for what meals you’re going to make this week, check your cupboards to see what you already have on hand, then jot down all of the foods you need to pick up. When you’re at the store, stick to the list (and resist the urge to pick up a candy bar at the checkout counter). You’ll come home with exactly what you need for nutritious, affordable meals that will support (rather than derail) your healthy eating intentions.

2. Shop the perimeter.

In addition to planning your purchases, you should also plot a route through the grocery store. Spend the most time around the perimeter—that’s where you’ll find the more nutritious choices, like lean proteins, fresh produce, low-fat dairy products, and non-dairy alternatives (like nut milks).
As you venture into the aisles, you’ll encounter high-calorie snacks, processed foods, and pricey ingredients you probably don’t need. In an ABC News piece on shopping the perimeter, Leslie Bonci, a registered dietician and master of public health, recommends filling three-quarters of your cart with foods from the perimeter before you even step foot in the center aisles.

3. Pick your proteins carefully.

Proteins can make or break a smart shopping plan. Choose the right ones and you’ll save money, get plenty of nutrients, and feel full for hours. So, which proteins should you focus on? Start with plant-based proteins, like dried beans from the bulk section. Usually priced under $2 per pound, dried kidney beans, black beans, and pintos can serve as a hearty, affordable base for tacos, chili, and soup.
Then, check weekly flyers, grocery store websites, and apps (read on for specific recommendations!) to see which lean meats and seafood are on sale. This will help you enjoy a variety of animal proteins like boneless chicken breast or fresh salmon without driving up the cost of your grocery bill—perhaps leaving some room in your budget for grass-fed, hormone-free meats (which tend to cost more). Plan ahead and be flexible.

4. Befriend local farmers.

Don’t limit your food shopping to the grocery store. Your local farmers’ market is guaranteed to have some of the freshest, most budget-friendly produce, eggs, and meats in your area. If you’re looking for variety, go early in the day, right as the farmers set up shop. But if you’re hoping to save some money, swing by the market right before it closes, when vendors are more likely to offer discounts on things they don’t feel like packing up to take back to the farm.
Look into community-supported agriculture (CSA) as well. These local programs allow you to prepay for a “share” of whatever a farm produces in a given period of time, whether it’s weekly, semimonthly, or monthly. You’ll receive a box bursting with seasonal produce at its prime for a fraction of what you would’ve paid at the grocery store. It’s like Christmas for a foodie, and it’ll help you learn to savor eating seasonally.

5. Cut your costs.

Technology has made it easier than ever to save money at the grocery store. The Basket app, for example, will help you find the lowest prices for every item on your grocery list at stores within a 5-mile radius. Bargain-hunters rave about Ibotta, which helps users get cash rebates for items they buy. And if you need a reality check about what you’re buying, give BagIQ a try. This innovative tool tallies your spending, analyzes your receipts to score the nutritional value of your purchases, and even suggests alternatives.
With a purchasing strategy, insights on where to find seasonal produce, and the aid of technology, you’ll become a savvier, healthier grocery shopper this year. Your budget and your body will thank you.

Categories
In the Kitchen Nosh

5 (Nearly) Sugar-Free Desserts That Will Delight Your Taste Buds

Although most of us intend to follow a healthy diet, sugary foods take up a large portion of what the average American eats and drinks. In 1970 Americans consumed 123 pounds of sugar per year, whereas current statistics show that the average American consumes 152 pounds of sugar per year (or nearly three pounds per week!)
As delicious as sugar is, its overwhelming presence in the average American diet has contributed to a startling rise in diabetes across the country. Fortunately, it’s entirely possible to enjoy the taste of sweet desserts without having to rely on sugar, honey, maple syrup, or other added sweeteners.
We’ve got plenty of sugar-free dessert options that don’t skimp on taste—and we also have tips for following a sugar-free or low-sugar diet.

How much sugar is too much sugar?

According to the American Heart Association, adult women should aim to consume no more than 6 teaspoons of added sugar per day. Despite this recommendation, many average Americans consume at least 19.5 teaspoons a day, which is more than three times the recommended daily intake. Although this number may seem particularly high, consider the fact that the average 12 ounce can of soda contains over 10 teaspoons of sugar.

What counts as sugar?

It’s important to note that the term “sugar” doesn’t simply mean white granulated sugar. Jodi Robinson, a registered dietitian who specializes in low-sugar and diabetic-friendly diets, explains that: “‘Sugar’ is inclusive of white sugar, brown, cane, honey, maple syrup, molasses, agave, etc. There are many forms of added sugars and many claims that some are better than others because they are ‘natural’ (the one I often hear the most is honey), and the truth is that they are all essentially the same to the body. So don’t be lured into believing otherwise!”
Unfortunately, although some sugars may seem better for you than others, sugar is sugar and your body has no real way of telling the difference.

Who benefits from a low-sugar or sugar-free diet?

Cutting your daily sugar intake is largely beneficial to anyone looking to improve their health in any capacity. Individuals who have diabetes (both types 1 and 2), who experience high blood sugar, or who take certain medications (such as antipsychotics) all may benefit from a low-sugar diet.
Robinson explains that a low-sugar diet doesn’t have to mean a lifetime of limitations and deprivation. In fact, it can encourage creativity within your existing diet: “Watching your sugar intake isn’t a life sentence of boring food. It’s an opportunity to explore and experiment with new and exciting healthy alternatives! Everyone, no matter their health status, is better off watching their intake of added sugars, so think of it as an opportunity to learn about new nutritious and delicious alternatives that will help your health and the health of your loved ones that you share meals with.”

How to Add Sweetness Without Adding Sugar

There are a multitude of ways in which you can create sweet desserts without heaping on the sugar. For example, registered dietitian Anjali Shah likes to make good use of ingredients that are naturally sweet without any added sugar.
She says: “I use a lot of dates, bananas, pears, and applesauce when I’m making no-sugar treats. Additionally, some nuts like cashews or hazelnuts are naturally sweet, and cocoa powder is a great way to make something taste chocolatey without adding sugar. All of these ingredients are really nutritious but are also very sweet!”
It’s easy to keep a supply of jarred applesauce, frozen bananas, and dried dates if you have an interest in desserts without added sweeteners.

A Quick Note About Artificial Sweeteners

There are many sugar-free dessert recipes that rely on the use of aspartame, Splenda, stevia, and alcohol-based sweeteners such as xylitol and maltitol. Although many people have no trouble digesting these chemicals, there are others who find that they can have unwanted effects. Some people find that aspartame can cause headaches, and others find that Splenda and stevia have an unpleasant aftertaste.
Alcohol-based sweeteners such as xylitol and maltitol can be disastrous to your digestive system, potentially causing diarrhea and uncomfortable gas. Although artificial sweeteners can improve the flavor of sugar-free desserts, it’s important to exercise caution when first using them as the main source of sweetness.

Sugar-Free Desserts for When You’re Craving Something Sweet

These desserts offer plenty of sweetness without any added sugar, and most of them can be brought to school or work for a healthy and satisfying snack between meals.

Sugar-Free Date Squares

The sweet butterscotch flavor of Medjool dates is a natural pick for this sugar-free dessert. A combination of orange and lemon juice boosts the natural sweetness of the dates. Serve these classic date squares as an accompaniment to coffee or tea.
Filling

  • 1 lb pitted Medjool dates
  • Juice of 1 large orange
  • Juice of 1 lemon
  • 1 Tbsp. lemon zest
  • 2 Tbsp. unsalted butter
  • 2 tsp. vanilla extract
  • ½ tsp. baking soda
  • Generous pinch of kosher or sea salt

Bottom and Topping

  • 1¾ cups all-purpose flour
  • 2 cups rolled oats
  • Generous pinch of kosher or sea salt
  • ¾ cups Splenda
  • ¾ cup unsalted butter, room temperature

Special equipment: food processor, parchment paper, 9”x13” baking pan
Method

  1. Preheat oven to 375° F.
  2. Blitz together the Medjool dates, citrus juice and zest, butter, vanilla, and baking soda in the food processor until smooth, scraping down the sides with a spatula when necessary.
  3. In a large bowl, mix together the flour, oats, salt, and Splenda. Using your hands, cut in the butter until the mixture resembles loose gravel.
  4. Using your fingertips, press half of the flour mixture into a parchment-lined 9”x13” baking pan. Carefully spread the Medjool date mixture on top of the crust. Sprinkle the last half of the flour mixture on top to cover.
  5. Bake for 30 minutes or until the topping turns a light brown color.

Greek Frozen Yogurt

Although low-sugar frozen commercial frozen yogurt exists, it often contains alcohol-based sweeteners that may upset sensitive stomachs. This healthy option makes use of the natural sweetness of frozen bananas and the smooth texture of sugar-free vanilla Greek yogurt to produce delicious frozen yogurt that can be customized for every taste.

  • ½ cup sugar-free vanilla Greek yogurt
  • 2 frozen bananas, cut into ½ inch pieces
  • 1½ cups frozen fruit (raspberries, blueberries, strawberries, peaches, and mangos all work well)
  • 1 tsp. vanilla

Special equipment: food processor, lidded container
Method

  1. Add the vanilla Greek yogurt, sliced frozen bananas, frozen fruit, and vanilla to a food processor.
  2. Blend all of the ingredients for several minutes until completely smooth, scraping the sides with a spatula every 30 seconds. Depending on your food processor, this may take several minutes.
  3. Transfer the yogurt to a lidded container and freeze for at least two hours.
  4. Scrape the frozen yogurt back into the food processor and blend once more for two minutes.
  5. Transfer back to the lidded container and freeze for at least one more hour. Serve the frozen yogurt alone or with extra fruit.

Apple Crisp

Apple crisp is a great sugar-free dessert option because of the natural sweetness of the apples. Adding finely chopped Medjool dates to the topping gives this tasty dessert a hint of caramel flavor, and a small amount of stevia will go unnoticed in the topping. Serve this apple crisp warm with a dollop of sugar-free vanilla yogurt and a dash of cinnamon.

  • 6 apples, peeled, cored, and thinly sliced (a mix of Honeycrisp, Braeburn, and tart Granny Smith apples is an ideal combination)
  • 2 Tbsp. cornstarch
  • Juice of 1 lemon
  • 1 Tbsp. lemon zest
  • ¾ cup all-purpose flour
  • 1 cup rolled oats
  • 1 tsp. cinnamon
  • ½ tsp. dried nutmeg (or a generous grating of fresh nutmeg)
  • ¼ tsp. ground cloves
  • ¼ tsp. dried ginger
  • Generous pinch kosher or sea salt
  • 1 Tbsp. powdered stevia
  • ¼ cup unsalted butter, cubed + 1 Tbsp. for greasing the baking dish

Special equipment: paring knife (for preparing the apples), 9”x13” baking dish
Method

  1. Preheat the oven to 350° F.
  2. In a large bowl toss together the sliced apples, cornstarch, lemon juice, and lemon zest until the apples are evenly coated.
  3. In another bowl combine the all-purpose flour, oats, spices, salt, and stevia. Using your hands, rub the butter into pea-sized pieces in the flour and oat mixture.
  4. Grease a 9”x13” baking pan with the remaining tablespoon of butter. Add the apple mixture and spread the oat topping evenly across to cover the whole pan.
  5. Bake the apple crisp for 35 to 40 minutes or until the topping is browned and the apples are fork tender.

Black Bean Brownies

No one will ever guess that these rich brownies contain black beans as a secret ingredient! Black beans add plenty of fiber and an authentic fudgey texture that will satisfy any chocolate cravings you might have.
Best of all? These can be made entirely in the food processor, which means less time washing dishes for you!

  • 1 15-oz can of black beans, drained and thoroughly rinsed
  • ¾ cup unsweetened cocoa powder
  • 2 large eggs at room temperature
  • 3 Tbsp. melted butter, unsalted
  • Pinch kosher or sea salt
  • 2 tsp. vanilla
  • ¼ cup Splenda
  • ¼ cup unsweetened applesauce
  • 1½ tsp. baking powder
  • Toppings of your choice (shredded coconut, chopped nuts, seeds, or chopped dried fruit)

Special equipment: food processor, 8”x8” baking pan, parchment paper
Method

  1. Preheat the oven to 350° F.
  2. Add all of the ingredients except for the toppings to the food processor. Blitz until completely smooth, scraping down the sides with a spatula as needed. Note: It could take a couple of minutes for the mixture to completely emulsify.
  3. Line an 8”x8” baking pan with parchment paper and pour in the black bean brownie mixture. Sprinkle with the toppings of your choice.
  4. Bake for 35 to 40 minutes, checking the brownies often toward the end to make sure that they aren’t browning too quickly. If they are, loosely tent a sheet of aluminum foil over the pan.
  5. The brownies are done when they begin to pull away from the sides. They will be quite moist when removed from the oven.
  6. Enjoy your brownies immediately or store in a lidded container or tin for several days at room temperature.

Coconut Banana Chia Pudding

This is a great recipe for using up super-ripe bananas that are completely brown on the outside or any frozen bananas you might have kicking around in your freezer. You can use regular dairy milk or unsweetened almond milk (or a combination) in place of the coconut milk.
Running the pudding through a food processor gives this sugar-free dessert an ultra-creamy texture.

  • ½ cup chia seeds
  • 2½ cups unsweetened coconut milk
  • 3 very ripe bananas
  • 1 tsp. vanilla
  • 1 Tbsp. cocoa powder
  • Pinch kosher or sea salt
  • Toppings of your choice (shredded coconut, fresh fruit, or carob chips)

Special equipment: food processor or high-powered blender
Method

  1. Grind the chia seeds in a food processor or high-powered blender until they become a fine powder.
  2. With the motor still running, add the coconut milk, bananas, vanilla, cocoa powder, and a pinch of salt. Blend until completely smooth, scraping down the sides with a spatula occasionally.
  3. Transfer the chia pudding to a container and refrigerate for at least an hour to let the pudding set.
  4. Serve with the sugar-free toppings of your choice.

Low(er)-Sugar Granola Bars

Store-bought granola bars often contain ridiculously high amounts of sugar, making them off-limits for anyone looking to curb their sugar intake. Making your own lower-sugar granola bars is simple and gives you the opportunity to customize these favorite snack treats however you’d like. Looking to lower your sugar intake but wary of going totally sugar free? These low(er) sugar granola bars have you covered.
(Basic bar recipes based on Bless This Mess)

  • 2½ cups rolled oats
  • ½ cup nuts (or seeds), chopped
  • ¼ cup honey or maple syrup
  • ¼ cup melted butter or coconut oil
  • ¼ cup brown sugar
  • 1 tsp. vanilla extract
  • Generous pinch kosher or sea salt
  • 1 cup of additional mix-ins (chopped dried fruit, shredded coconut, extra nuts, or seeds)

Special equipment: 9”x9” baking pan, baking sheet, small saucepan, parchment paper
Method

  1. Preheat oven to 350° F.
  2. Line a 9”x9” baking pan with parchment paper.
  3. Spread the oats and nuts evenly on a baking sheet and toast for 8 to 10 minutes, stirring frequently to prevent burning.
  4. Stir together the honey, butter or coconut oil, brown sugar, vanilla extract, and salt in a small saucepan over low heat.
  5. In a large bowl, combine the butter and honey mixture with the toasted nuts and oats. Stir in your choice of mix-ins.
  6. Press the mixture into a 9”x9” pan with your fingertips and chill for at least half an hour.
  7. Use the parchment paper to lift the bars onto a cutting board and cut into bar-sized pieces.
  8. Sliced granola bars can be stored in the fridge wrapped in parchment paper for several days or they can be wrapped up and stored in the freezer for several months.

Look for balance when making sugar-free desserts.

Instead of feeling limited by sugar-free desserts, think of including sugar-free or lower sugar desserts in your eating plan as an excuse to get creative in the kitchen. Shah encourages us to: “Take an ‘inventory’ of all the sugary things you might eat on a daily basis. And try to replace one of those things each week with something less sugary. For example—if you normally drink soda, try replacing your soda with sparkling water mixed with just a splash of fruit juice or lemon/lime. If you love chocolate, try switching to dark chocolate that has greater than 72 percent cocoa. Or if you snack on sugary things, try replacing those snacks with fresh fruit, which is naturally sweet and good for you! All of these changes are small but can make a big difference in your health and well-being!”
Small steps are crucial but will ultimately lead to a wealth of dessert options you previously hadn’t thought possible!