Categories
Nosh

K-Cup Pileup: How Your Instant Coffee Habit Is Affecting The Environment

For many of us, coffee is more than a morning pleasure. It’s an imperative boost to get us going in the morning or to reinvigorate our spirits in the afternoon.
Not everyone has the time (or budget) to hit up Starbucks or their local coffee shop of choice when their daily dose of java is required, though, and that’s where instant coffee makers come in. One of the most popular countertop fixtures is the Keurig, which offers selections that many feel are just as tasty and refreshing as anything their local barista can whip up.

CNN

But there is something coming between some owners and their Keurigs that is taking away from their coffee-sipping joy—the K-Cup, that small container which holds the components of their coffee or tea flavor of choice, has been deemed environmentally unfriendly. The bad rap has stirred up a Twitter rebellions and actually affected the company’s bottom line.
iStock.com/yipengge

So, why are so many environmentalists condemning the K-Cup? And is their outrage earned or misplaced? Let’s look at the facts and what can be done to make our coffee habits better for the planet we share.

Is the K-Cup really that bad?

Let’s get right to it—is the K-Cup truly as bad for the environment as the headlines make it out to be? The answer is yeah, pretty much. It comes down to two things: how many there are and how hard they are to get rid of.
“According to Euromonitor, in the United States, consumers drank around 949,000 tons of coffee, making up about 97 percent of North America consumption, with 9 percent of the coffee that Americans drank at home being brewed from a pod,” notes Jennifer Kaplan, who teaches Food Systems at the Culinary Institute of America in Napa, California.

iStock.com/Umkehrer

She also estimates that coffee pods are purchased in about “one third of North American retail coffee sales, and Keurig holds near-total control of the market.”
In 2015, Mashable estimated that around 9 billion K-Cups wound up in landfills in 2014; that same year, a similar piece in The Atlantic noted that discarded K-Cups placed end to end could wrap around the world 10.5 times.
What makes it so environmentally unfriendly? According to Jane Boland, a science research and development officer at Frontier, a non-governmental environmental organization, K-Cups are “made out of a blend of plastics (referred to in the plastics industry as plastic #7) which cannot be recycled—except potentially as plastic lumber, but most city recycling programs would not be able to support this.”


“Any cups that are recyclable would still require the consumer to completely separate the individual components—i.e., the tin cover and the filter—from the plastic before disposal in a recycling bin,” she says. “I assume that since the main driver of K-Cup use is convenience, the rates of people separating the components before placing in a recycle bin would be extremely low.”
And even if you did separate all your K-Cup components, the problem doesn’t quite go away.

iStock.com/luoman

“Most plastic from recycling programs is shipped to China, where 80 percent of what is usable material is downcycled into items such as fleece garments, which generate microplastics that end up in waterways after washing,” Boland adds. “The remainder is incinerated or buried. Additionally, in late 2017, China started to restrict imports of plastic waste from other countries, which is creating massive buildups of rubbish at recycling centers around the globe.”

Even the inventor of K-Cups is sorry he made them.

The K-Cup has become so hated by environmental groups—and is such a general lightning rod for bad PR—that even John Sylvan, Keurig co-founder and creator of the K-Cup, has misgivings over his invention.
“I feel bad sometimes that I ever did it,” he told The Atlantic.
Sylvan designed the original K-Cup back in the early 1990s, inspired to replace office coffee pots that would grow stale and bitter over the course of the day. His gamble that consumers would prefer a fresher tasting single serve option paid off, making the company worth over $14 billion in 2014. (Sylvan was bought out by Green Mountain Coffee Roasters, now Keurig Green Mountain, in 1997.)

iStock.com/nycshooter

He originally made the pods by hand before supply and demand afforded his company the ability to mass produce the product. But in that same piece, Sylvan recognized that he had, in effect, created a monster, noting the Keurig was “a single-serve delivery mechanism for an addictive substance.”
https://twitter.com/vandres114/status/998341715797954561
It was clear that Sylvan was stung by the criticism of his invention, but he used the profits he earned from Keurig to form a much more green-friendly venture to help offset his invention’s harm: ZonBak, a cost-effective solar panel company.

The company has provided a fix…sort of.

Once the word got out about the K-Cup’s environmental impact, many consumers were visibly upset and worried about contributing more waste to the planet. In 2011, backlash emerged on Twitter in the form of the #KillTheCup hashtag.
As a result, Keurig Green Mountain sold $60 million less in K-Cups than the year prior, a 2016 piece from NPR noted. Reporter Rebecca Wong noting the cups’ controversial nature was one contributing factor to declining sales: “I think that’s one of the biggest problems with a K-Cup is that it does have such a negative environmental impact and it’s something that Keurig has acknowledged.”
The previous year, Monique Oxender, chief sustainability officer at Keurig Green Mountain, told WTOP, “We’re tackling this on a number of fronts. It’s a tough challenge, but we are committed to solving it.” The company’s goal, according to the 2015 article, was to create a completely recyclable cup by 2020.

iStock.com/SawitreeLyaon

This did little to silence critics who felt the company was moving too slowly. In response to the continuing outcry, Keurig Green Mountain announced in 2016 that a fully recyclable K-Cup model, composed of polypropylene, was on the way. It was only a bandaid on a much bigger wound, however, as it was limited to just four of their signature flavors.
“Recyclable as they may be, the new cups are not compostable. They are not reusable,” a 2016 New York Times piece pointed out. “And Keurig will still be selling billions of pieces of plastic each year.”
iStock.com/vchal

So, as the coffee drinking population waits for a truly environmentally conscious K-Cup to arrive, what are some more eco-friendly options in the meantime?

What’s a green alternative to the K-Cup?

While Kaplan says the most environmentally conscious alternative to a Keurig is to “not use pods” at all, a compromise is to “use My K-Cups or other reusable pods that can be filled with any standard ground coffee.” Those, she says, “eliminate the plastic used in disposable pods, and reduction of source materials is the highest order of resource conservation.”

iStock.com/jirkaejc

“Reusable pods are still most likely made from plastic,” Boland cautions, “but there are other materials used, such as aluminum. I think the more salient issue is that they are less convenient.”
Instead of slaving over recycling something so decidedly hard to recycle, she instead advocates for “single-serve stovetop percolators, French presses, or coffee makers that automatically grind beans and deliver single servings.”
https://twitter.com/jamespmcleod/status/930412013297250304
Folks looking to ditch their Keurig for more environmentally friendly options are in luck, as there are many companies catering to their needs, including New Hampshire Coffee, which offers a 100-percent compostable coffee pod that can be used in their own system, or, with the additional purchase of a “pod holster,” can be used with Keurigs and similar coffee makers.
Another option is the Breville YouBrew system, a pod-free system which gives you the choice to brew everything from one to 12 cups.
William Sonoma

Another alternative is Dean’s Beans, an organic coffee company founded on environmental activism. Founder Dean Cycon showed his anti-K-Cup commitment earlier than most—he actually turned down a contract from the manufacturer: “I refused to work with them until they created a more environmentally friendly cup.”
Instead, he was inspired to work on an alternative.
Dean supporting indigenous farmers in Africa (via Dean’s Beans)

“I decided that we would do it ourselves. …I contacted a lot of paper companies and cup manufacturers, and ultimately, one manufacturer came out with a recyclable plastic cup that we could use,” he says. “I was asked if I wanted to buy the machinery and own the patent for it, and I said absolutely not.”
“They should be made available to everybody, especially in light of the environmental catastrophe that the K-Cup had created. We have offered the recyclable cups for several years, and now they are ubiquitous.”

The entire coffee trade is harming for the environment.

It’s important to note, amongst all the heat Keurig has received over the environmental impact of the K-Cup, they aren’t the lone offenders from the coffee industry.
Environmental issues extend far beyond the K-Cup for coffee drinkers, which should give everyone patting themselves on the back for ditching a Keurig some pause. There’s still more work to be done.

iStock.com/yanJLane

A 2014 study published in Bioscience discovered that the impact of coffee farms on our planet has never been worse, the irony of which was not lost on co-author Shalene Jha, assistant professor at the University of Texas at Austin’s College of Natural Sciences.
“The paradox is that there is greater public interest than ever in environmentally friendly coffee, but where coffee production is expanding across the globe, it tends to be very intensive,” she notes.
The chief environmental problem posed by coffee farms is most of their product is grown in direct sunlight. Removing native forest trees has a detrimental impact on wildlife, including the already decreased bee population. It also results in less protection from erosion and worse air and water filtration. The study states that in 2010, 41 percent of coffee farmland had no shade at all.
iStock.com/herjua

The solution? Only buy coffee from certified coffee farms: “Our scientists say a certified coffee farm is the next best thing to rainforest,” Chris Wille, head of sustainable agriculture at Rainforest Alliance, told HuffPost in 2014.

What else can be done?

If you’re looking for other ways you can be more proactive in protecting the environment, there are plenty of options, and it can begin with small steps, according to Boland: “While it sometimes feels like our personal efforts to reduce the amount of waste we generate are a drop in the bucket, every action we take influences the social norms of the people around us.”
“Convincing your office to switch from plastic K-Cups to more sustainable alternatives, for example,” she continues, “may inspire one of your co-workers to stop buying vegetables wrapped in plastic at the local supermarket.”

iStock.com/LightFieldStudios

These demands force corporations to change course or face the wrath of consumers.
“The K-Cup industry is already responding to increased demand from consumers for less plastic waste in our products, and supermarkets around the world are experimenting with plastic free aisles,” Boland says. “Every little action we take to reduce plastic in our lives contributes to this movement.”
iStock.com/Kwangmoozaa

So today, as you sit down with your cup of coffee, reflect on what steps you can take to make the Earth a greener place, and let that burst of caffeinated energy spur you into action.

Categories
Nosh Nutrition x Advice

GoFitJo’s 10 Tips For Healthy(ish) Summer Snacking

HealthyWayLife on the go has become the universal battle cry of multitasking women everywhere. When we’re busy taking care of ourselves and others, breaking glass ceilings, and chasing our dreams, that doesn’t leave much time in the day for perfectly structured eating—and hey, that’s perfectly okay!
My days are usually spent bustling to and from meetings, managing my girls’ schedules, fitting in time to take care of moi, and a few unknown surprises—meaning that snacking is often an essential means of keeping my days moving and my mind and body properly fueled.
More and more, we’re accepting that snacking is not inherently unhealthy and that it’s really all about being intentional with what we eat. My primary philosophy for healthy snacking is to choose nutritious, wholesome options that don’t come in a package. When that’s not a realistic possibility, because…life…I look for labels with simple ingredients that my 8-year-old can read, which usually steers me clear of artificial ingredients and wonky chemical additives.
For days when snacking is as essential to keeping you fueled as a good cup of coffee, I’ve put together my top tips to help you keep it healthy and simple. Read (and snack) on, girl!
HealthyWay

Jo’s Snacking Takeaways

  1. This is my top tip, so I’ll say it again: Stick to 100 percent natural ingredients as often as possible. Our bodies haven’t evolved much over the past hundred years, but more and more foods are being manufactured with marketing and shelf stability—rather than digestibility or nutritional value—in mind. Stick to natural snacks whenever possible.
  2. Keep it simple. I’m a minimalist when it comes to food, and I love to bring this point of view to life in my snacking selections. A simple snack like sliced apples and peanut butter can help keep hangry you from coming out.
  3. Healthy fats like nut butters, nuts, and avocados can help you feel full for longer without turning to simple carbs or snacks that are loaded with salt or sugars.
  4. Prep snacks early. Store sliced fruits and vegetables in the fridge so you’re able to serve them with hummus or another dip of your choice on demand. This will prevent panic and regrettable snacking decisions when hunger strikes!
  5. Keep healthy snack items in your line of sight. In our house, we leave fruit out on the tabletops, counters, and in a hanging basket. This makes for a convenient and healthy grab-and-go routine—no packaged food necessary.
  6. Drink lots of water. Thirst is often misinterpreted as hunger, so load up on lots of H2O.
  7. Load your desk drawer, backpack, or diaper bag with nuts or another long-lasting healthy snacking option. I love to keep a few RXBARs in my desk drawer for days when I’m stuck at my computer.
  8. When it comes to portion sizes, use your hand to measure. A thumb size is roughly an ounce of nut butter, four dice is an ounce of nuts or raisins, and a lightbulb is roughly an ounce of popcorn or pretzels. Keeping these portion sizes in mind encourages a better understanding of what you’re eating.
  9. It’s worth throwing in a reminder to prioritize balanced meals—complete with protein, carbs, and veggies. This helps to curb the mindless snacking that we want to avoid.
  10. Get enough sleep. Yes, sleeping well can impact our snacking. I find that I tend to mindlessly snack when I haven’t had a good night’s sleep the night before. On days that I have had proper rest, I’m more mindful of how I nourish my body.

HealthyWay
 

Categories
Nosh Nutrition x Advice

Is Sushi As Healthy As It Seems? (Plus, How To Make A Super Nutritious Sushi Bowl At Home)

Raw fish, seaweed, rice, and plenty of sliced veggies; what could possibly be wrong with this scenario? After all, sushi is a nutritious and low-calorie takeout option, isn’t it? The answer to that question is more complicated than you might think, but it’s an important discussion to have, especially if you eat sushi multiple times a week.
Let’s start with the bad news first: Unhealthy sushi does exist (and it’s not always obvious). The good news is that there’s plenty of healthy and delicious sushi to be had once you know what to look for next time you place an order.

What makes sushi unhealthy?

Cristel Moubarak, registered dietitian and founder of nutrition consultation company nutriFoodie, says that when it comes to sushi, there are two concerning factors: sugar and salt. “The rice is glutinous and breaks down really quickly in our stomach. Also, the sauces used may be heavy on the sugar and mayo,” she says.
These ingredients have a moderate to high glycemic index, which means they can potentially cause your blood sugar to spike (leading to an eventual inevitable energy crash). Sushi gets its salty side from sauces, soy sauce, and miso, so Moubarak suggests asking for less sauce or for sauce on the side with your order. Fried items such as tempura or deep-fried sushi rolls are high in fat and low on nutritional value, but if you can’t resist these crispy selections, Moubarak recommends ordering to share with the table.

Life Hacks for Ordering and Enjoying Healthy Sushi and Sashimi

Moubarak’s first suggestion for making sushi as nutritious as it can be is to always add vegetables to your meal. Whether that means a side salad at a sushi restaurant or some colorful crudités to pair with your takeout, a side serving of veggies will offer plenty of fiber and vitamins. It will also fill you up so you don’t overindulge.
Moubarak recommends that sashimi fans order their favorite roll and get sashimi as a complement to the meal. This easy guideline allows you to indulge while still reaping the nutritional benefits of raw fish.
Her final tip is to hydrate and pace yourself. Drink plenty of water and warm tea as you eat; this makes it easier to listen to your body’s hunger cues and prevent overeating.

What’s the deal with sashimi?

Sashimi (small pieces or slivers of raw fish) is an important part of the sushi experience. Rich in omega-3 fatty acids, vitamin B, and selenium (as well as being a good lean source of protein), sashimi is generally a good option on its own or as a complement to a more calorie-dense sushi roll. For example, a 3-ounce serving of salmon sashimi has only 121 calories, an impressive 16.9 grams of protein, and 45 percent of the recommended daily intake of vitamin B12.

The Raw Facts About Sashimi

The issue with sushi and sashimi is not necessarily the fact that it’s raw, especially since all parasitic fish (such as salmon, tuna, or monk fish) is flash frozen at –31° F or below and then stored at that temperature for 15 hours to kill any existing parasites (such as tapeworms or anisakiasis).
The concerns surrounding the consumption of sashimi and sushi stem from methylmercury contamination and the fact that some of the fish most commonly used as sashimi and in sushi contain high levels of methylmercury. Methylmercury contamination begins in sea plants and small fish and is passed on through larger and larger fish so that predatory fish ultimately contain the most methylmercury.
Whenever possible, avoid swordfish, mackerel, and tuna (ahi, yellowfin, Atlantic bluefin, and Atlantic bigeye tuna contain the highest methylmercury levels). Look for seafood with lower methylmercury levels, such as crab, shrimp, salmon, tilapia, canned water-packed tuna, cod, and catfish. Pregnant and breastfeeding women are most at risk because fetal and newborn exposure to methylmercury has been linked to issues with fine motor coordination, speech, and sleep.
Although current U.S Food and Drug Administration recommendations suggest women who are pregnant or breastfeeding stick to two to three 4-ounce servings of fish per week, they do advise against consuming raw sushi or sashimi-grade fish.

The Healthy Side of Sushi

Despite the potential pitfalls of eating unhealthy sushi, there are plenty of research-backed reasons to enjoy healthy, lower-calorie sushi on the regular. Maki sushi and sashimi contain plenty of omega-3 fatty acids, an important nutrient that has been extensively studied for its effects on cardiovascular disease, cancer prevention, Alzheimer’s disease, and many other health issues.
Nori, the dark green sheet of seaweed encasing (or encased in, depending on the roll) the rice, fish, and other ingredients, has been linked to improved gut health, decreased inflammation, and high amounts of calcium, fiber, and other nutrients.
Choose brown rice over white sushi rice whenever possible, as its high fiber content will help you stay full longer. Load up on as many vegetables as you can, whether that’s cucumber, avocado, edamame, or sweet potato. And when it comes to cooked vegetables, skip the tempura and choose anything that’s been grilled or steamed for all the crunch without the added calories.
In terms of calories in sushi and calories in sashimi, the number of calories entirely depends on what’s being served with the fish. For comparison, the average shrimp tempura roll comes in at 508 calories, a spicy tuna roll at 290 calories, and a cucumber roll at only 136 calories. An ounce of sashimi contains anywhere from 22 calories (for red snapper sashimi) to 67 calories (for eel sashimi).

Making Healthy Sushi at Home

Although it’s entirely possible to create healthy sushi at home, the reality is it’s a fairly time-consuming activity (although perfectly ideal for a lazy afternoon weekend). Instead of creating a sushi roll at home, try assembling all your favorite healthy sushi ingredients in a single delicious (and portable) brown rice bowl.

Super Healthy and Simple Sushi Bowl

Feel free to improvise with this easy sushi bowl; any and all healthy sushi ingredients will work well in this recipe. This sushi bowl is perfect for office lunches or easy weeknight dinners, just keep the ingredients separate until you’re ready to eat.

Yields:

  • 1 sushi bowl

Ingredients:

  • ½ cup cooked brown rice
  • 1 tsp. rice vinegar
  • 1 small sweet potato, steamed and diced
  • 1 cup baby spinach
  • ¼ cup sliced cucumbers, seeds and peel removed
  • ¼ avocado, cut into thin strips
  • 3 oz water-packed albacore tuna
  • 1 sheet of nori, sliced into thin strips (use scissors for ultimate ease)
  • Pinch of wasabi
  • 1 Tbsp. pickled ginger
  • 1 Tbsp. sesame seeds, toasted*

*Add the sesame seeds to a dry cast iron or stainless steel skillet and heat over medium heat, stirring frequently until the sesame seeds begin to darken and become aromatic. Transfer to a glass jar or container; store away from direct light and heat until ready for use.

For the dressing:

  • 1 Tbsp. rice vinegar
  • 1 Tbsp. toasted sesame oil
  • 1 Tbsp. low-sodium soy sauce
  • 1 tsp. freshly grated ginger
  • Pinch of sugar

Special equipment:

  • Chef’s knife
  • Cutting board
  • Measuring spoons and cups
  • Scissors
  • Can opener
  • Whisk
  • Small bowl for salad dressing
  • Shallow bowl for serving

Method:

  1. In a shallow bowl, toss the cooked brown rice with the rice vinegar to coat.
  2. Layer the sweet potato, baby spinach, cucumber, avocado, and water-packed tuna over the brown rice.
  3. Whisk together all the salad dressing ingredients and drizzle over the brown rice, veggie, and tuna mixture.
  4. Finish the sushi bowl by arranging the sliced nori, wasabi, and pickled ginger on top. Sprinkle with the toasted sesame seeds, and enjoy immediately.
Categories
In the Kitchen Nosh

5 Health(ier) Cocktails That Are Perfect For Sipping All Summer Long

The day I discovered that my all-time favorite cocktail, a gin and tonic with lime, could have upwards of 150 calories per serving was the day I suddenly became interested in finding health(ier) alternatives, such as low-sugar and low-calorie cocktails.
Studies about alcohol always seem to arrive at contradictory conclusions. One day the benefits of drinking tequila are front page news and the next day the headlines blast the negative effects alcohol has on your health. That being said, if you’re in the mood to treat yourself to an adult beverage, you might as well enjoy a cocktail (or mocktail) that boasts some nutritional benefits.
Here are some rules of thumb to get you started. And we’ve got a refreshing option for every taste!

Steer clear of dark liquors.

Whenever possible, choose cocktails that call for clear liquor (think vodka, gin, light beer, white tequila, and pisco). Why the distinction between clear and dark liquors? It turns out that dark liquors contain higher amounts of congeners, the chemical responsible for flavoring alcohol and a possible contributor to why dark liquors can make you feel more hungover.
Alcoholic beverages that are higher in congeners include whiskey, bourbon, dark beer, and red wine (one of the worst hangover offenders). Avoid hangovers altogether by enjoying alcoholic beverages in moderation (or not at all) and drinking plenty of water between cocktails.

Ice quality makes a difference.

When it comes to healthier cocktails, quality ingredients are an essential component of achieving a smooth taste. To begin, make sure you’re using filtered water and fresh ice. Tenaya Darlington, co-author of The New Cocktail Hour and Booze & Vinyl, offers this important tip: “Always use fresh ice made from filtered water! If you’re going to splurge for quality spirits, don’t use stale ice. Batching fresh ice a day or two before a party will assure that your drinks taste fresh and crisp, not like stale shrimp or an old bag of peas.”
For clear ice, use filtered water that has been boiled and then cooled to room temperature.

Get inspired by nature.

Maggie Hoffman, author of the The One-Bottle Cocktail: More Than 80 Recipes With Fresh Ingredients and a Single Spirit, is a huge fan of farmers markets.

She says:

“If I learned one thing from writing The One-Bottle Cocktail, it’s that there’s a treasure trove of ingredients at the farmers market. Obviously, you see a lot of mint in cocktails, but other herbs can add fantastic flavor—cilantro and thyme and basil and lemongrass are just a few. I love fennel in all its forms, especially with gin, which already has a wonderful herbal flavor.”

Darlington echoes this sentiment and even uses fresh herbs as a low-key decoration for the table. She says, “Sometimes we gather mint to use as centerpieces for the table and encourage people to try different mints as a garnish. It helps if you group the mint in different jars and label them, then guests get curious about tasting the different kinds.”
She also suggests using pineapple leaves as a garnish, especially if tiki drinks are on the menu: “We love to use pineapple leaves as garnishes for tiki drinks, like the East India cocktail and Planter’s Punch. In the summer, we love to grill pineapple when we bbq, and instead of tossing away the leaves, we always save them for cocktails.”

Use plenty of flower power.

Edible flowers add a beautiful burst of color to cocktails, taking an ordinary mixed drink and making it something truly spectacular. Darlington suggests jazzing up ice cubes with fresh edible flowers: “We like to freeze edible flowers in ice cube trays, then drop them into gin and tonics or into a big punch bowl. There are also lots of summer drinks involving shaved ice, where an edible flower adds stunning color and texture.”
Since flowers can’t be easily washed for consumption, make sure you use organic food-grade flowers from a reputable source.

Sun-kiss with citrus.

Lemons, limes, oranges, and grapefruits add tons of fresh fruit flavor without compromising the calorie count of your cocktail. Remove any traces of wax left on citrus peel by washing the fruit with very hot water for 45 seconds. For optimal juice extraction, roll the fruit under the flat of your palm until the flesh begins to soften.
When zesting citrus peel, make sure you avoid as much of the white pith as possible so you can prevent any overly bitter flavors being added to your cocktail by accident. If you’re left with any extra citrus juice, freeze it in ice cube trays for future use.

Mix it up!

The key to successfully making low-calorie and low-sugar cocktails is all in the right mix. Seltzer water, iced and unsweetened herbal tea, and kombucha are just some of the choices you have when crafting a more health-conscious, low-calorie, and low-sugar cocktail. Simple syrup can be used in moderation to sweeten up low-calorie ingredients, while bitters are used to disrupt and contrast the smoothest of cocktail ingredients.

Basic Simple Syrup Recipe

If your cocktail calls for simple syrup, don’t sweat it. You can whip up a homemade batch in almost the same amount of time it takes to assemble your drink. Simple syrup is made by dissolving sugar in simmering water in a 1:1 ratio. It’s then cooled and can be added to cocktails to impart sweetness without the risk of sugar granules sitting at the bottom of your glass.
This simple syrup recipe can be adapted to suit any taste or cocktail recipe. Add fresh herbs, herbal tea bags, or whole ginger or turmeric to the water as it simmers, and let it steep as the syrup cools before discarding.

Yields:

  • 1 cup of simple syrup

Ingredients:

  • 1 cup white sugar
  • 1 cup filtered water

Special equipment:

  • Measuring cup
  • Small saucepan
  • Squeeze bottle or glass jar for storage

Method:

Combine the sugar, water, and any optional flavoring additions in a small saucepan and bring to a simmer over medium-high heat, allowing the syrup to simmer for 5 minutes. Remove the saucepan from the heat and let the simple syrup cool to room temperature. Discard any solid ingredients and store the syrup in the fridge in a glass jar or plastic squeeze bottle for up to one month.

Turmeric Ginger Mule

This spicy mule gets its kick from an easy-to-make yet potent turmeric and ginger simple syrup, and the use of seltzer water instead of ginger beer keeps this cocktail light and bright. Many cultures have long regarded turmeric as having medicinal value, and there is promising research that it has anti-inflammatory properties and may help fight chronic diseases.
Make this a mocktail by omitting the vodka and adding an extra spritz of lime juice before serving.

Yields:

  • 1 serving

Ingredients:

  • 1½ oz vodka
  • ¾ oz turmeric ginger simple syrup*
  • Juice of ½ lime (about 1 Tbsp. total) + lime wedges for garnish
  • 4–5 fresh mint leaves
  • 3 oz seltzer water
  • Crushed or regular ice

*Follow the recipe for basic simple syrup, adding 2 inches of peeled turmeric root and ginger root. Steep the turmeric and the ginger in the syrup until it cools to room temperature. Discard and store in the refrigerator.

Special equipment:

Method:

Add the turmeric ginger simple syrup, lime juice, and mint leaves to a mug or serving glass. Using a long-handled bar spoon, gently muddle the mint leaves as you stir. Fill the mug or glass with ice and stir in the vodka, topping with seltzer water to finish. Garnish with a slice of lime.

Vegan Pisco Sour

If you love sours but are also living the vegan life (or are avoiding raw eggs) you’ll be happy to know that the foam in this cocktail comes from aquafaba (the liquid found in cans of chickpeas) instead of the usual egg whites.
Pisco is a high-octane brandy from Peru and Chile that has become an integral ingredient on cocktail menus across North America in recent years.

Yields:

  • 1 serving

Ingredients:

  • 2 oz pisco
  • 1 oz fresh lemon or lime juice (to get juicier results, roll the citrus fruit across the counter with your hands while pressing down before cutting)
  • 1 oz simple syrup
  • 1 oz aquafaba
  • Angostura bitters

Special equipment:

Method:

Combine all of the ingredients (except for the bitters) in a cocktail shaker. Shake for 30 to 45 seconds (aquafaba needs a few extra seconds compared to egg whites) and strain into a glass. Shake 2 to 3 drops of Angostura bitters on the foamy meringue and enjoy!

Spicy Jalapeño Micheladas

These spicy micheladas are perfect for brunches, backyard barbecues, and summer picnics. Made from Mexican lager, spices, lime juice, and tomato or Clamato juice, this michelada recipe can easily be doubled or tripled to serve a crowd.

Yields:

  • 3 servings

Ingredients:

  • 2 12-oz bottles of cold Mexican lager
  • Tajin seasoning
  • Juice of 1 lime (about 2 Tbsp.) + extra lime wedges
  • 1 tsp. your favorite hot sauce
  • ½ tsp. Worcestershire sauce, soy sauce, or Maggi seasoning
  • 1 cup tomato or Clamato juice
  • 2 Tbsp. finely diced jalapeño pepper, seeds and white pith removed
  • ¼ cup finely diced cucumber, seeds and rind removed

Special equipment:

  • Pitcher
  • Long-handled bar spoon
  • Measuring cups and spoons
  • 3 beer or highball glasses
  • Chef’s knife and cutting board (for dicing the jalapeño and cucumber)

Method:

Rim the glasses using a lime wedge and the Tajin seasoning. In a pitcher, combine and stir together the Mexican lager, juice of one lime, hot sauce, Worcestershire or other flavoring sauce, and tomato or Clamato juice. Spoon the diced cucumber and jalapeño evenly across all three glasses. Carefully pour the micheladas in the glasses, stir once more, and enjoy.

Rosé Kombucha Watermelon Slushie

This gorgeous take on a rosé slushie will immediately become your new favorite summer drink. It’s light, fruity, and makes use of hibiscus ginger kombucha to add a pleasant effervescence to the final cocktail with no added sugar.
Freeze watermelon in bulk and an entire bottle of rosé in ice cube trays; store in freezer bags so that you can make this slushie whenever you feel like it. For a non-alcoholic treat, ditch the rosé and use extra kombucha in its place.

Yields:

  • 2 servings

Ingredients:

  • 2 cups watermelon, cubed and frozen (seeds removed)
  • 1½ cups rosé wine, frozen in ice cube trays
  • 1 cup hibiscus ginger kombucha (we love GT’s Enlightened Kombucha)
  • 4 mint leaves
  • Edible flowers, for garnish

Special equipment:

  • Blender
  • Measuring cups or spoons
  • Highball or large serving glasses

Method:

Add all of the ingredients to the blender and blitz until smooth, adding extra kombucha if needed. Pour in glasses and garnish with mint leaves and edible flowers before serving.

Beet Juice Bloody Marys

Sweet and earthy tasting, beet juice makes an interesting alternative to the tomato juice that is usually added to Bloody Marys. Beet juice has been shown to reduce blood pressure and inflammation, another reason to try this deeply purple take on a brunch classic.
If you don’t have access to a juicer, don’t worry. There are plenty of beet juices on the market (such as Lakewood Juice’s Pure Beet Juice). If possible, give these Bloody Marys 12 hours in the fridge to let the flavors fully develop. For a Bloody Mary mocktail omit the tequila.

Yields:

  • 4 servings

Ingredients:

  • 4 cups beet juice
  • Juice of 1 lime
  • Juice of 1 lemon
  • 2 tsp. prepared or freshly grated horseradish
  • 1 Tbsp. Worcestershire sauce or Maggi seasoning
  • Hot sauce, to taste
  • 2 Tbsp. pickle brine
  • ¾ cup tequila
  • Celery stalks (with leafy greens still attached)
  • Pickled vegetables (green beans, asparagus, or cucumber spears)
  • Lime wedges
  • Celery salt

Special equipment:

  • Pitcher
  • Long-handled bar spoon
  • Measuring cups and spoons

Method:

In a pitcher, combine all of the ingredients except for the celery stalks, pickled vegetables, lime wedges, and celery salt. Cover and refrigerate for up to 24 hours before serving. To serve, rim four glasses with lime juice and celery salt and add ice to each glass. Pour the beet Bloody Mary in each glass and garnish with a celery stalk, your choice of pickled vegetables, and extra hot sauce if desired.

Categories
In the Kitchen Nosh

4 Easy Crock-Pot Recipes That Are Perfect For Any Occasion

Crock-Pots have gotten a bad rap in recent years, thanks in part to some of the seriously retro recipes that used to be par for the course in vintage Crock-Pot cookbooks (think such delicacies as Hot Dog…Perfection!, Stuffed Beef Heart, and Rice ’N Clams).
But slow-cooking expert Stephanie O’Dea thinks this reputation isn’t entirely deserved. The New York Times best-selling author is a massive fan of cooking with Crock-Pots, if you couldn’t tell from the titles of some of her books: 365 Slow Cooker Suppers, Make It Fast, Cook It Slow, and Five Ingredients or Less Slow Cooker Cookbook.
O’Dea explains:  

I think that people think of old school methods when they think of slow cooking, when recipes would call for a can of Campbell’s soup and a packet of dry soup mix. But the new school methods are all about clean healthy food and ingredients. You can make healthy food in the slow cooker and you aren’t losing any ingredients. Everything is contained. For example, you can make a roast chicken in the slow cooker and you don’t even have to add any extra liquid or salt, just your favorite seasonings.

The hands-off nature of slow cooking also appeals to O’Dea. As she notes, “Slow cookers are great because you can taste and stir as you go, thanks to its long cooking time. You can be absent minded with a slow cooker and not worry about leaving it alone. If you’re having a dinner party you can make your meal ahead of time and then enjoy a glass of wine and relax.”
In other words, it’s time to let your Crock-Pot do the work so you can spend more time relaxing and doing the things you love. So let’s get started!

The Difference Between a Crock-Pot and a Slow Cooker

Essentially, both appliances are slow cookers; Crock-Pot is a specific brand of slow cooker. Both appliances have the same function: They use moist heat to cook food (and drinks!) over a prolonged period using different heat settings. Crock-Pots have three settings: low (200° F), high (300° F), and warm (which isn’t a cooking setting, it literally just keeps everything warm), whereas slow cookers can have up to five different heat settings.
[related article_ids=1004299]
Crock-Pots and slow cookers are both made up of a ceramic cooking vessel, a heating element, and a glass lid; Crock-Pots heat from all sides, and slow cookers heat from the bottom element only. The appliances, however, are similar enough that they can be used interchangeably.

General Tips for Cooking With a Crock-Pot

  • Cook onions and garlic in a skillet before adding them to the Crock-Pot with the rest of the ingredients to prevent overwhelming the recipe with an acrid and sulfuric flavor.
  • Sarah Olson, author of The Magical Slow Cooker: Recipes for Busy Moms and the creator of the blog The Magical Slow Cooker, says, “I like to add the dairy products such as cream cheese or heavy cream at the end of the cooking time to prevent curdling.”
  • Don’t overfill your Crock-Pot. Aim for half or two-thirds full at most.
  • When trying out a new Crock-Pot recipe for the first time, have a trial run while you’re in the house. This way you can periodically check that the suggested time and temperature are appropriate for your appliance.

Some Unexpected Crock-Pot Ideas

One of O’Dea’s favorite Crock-Pot dishes is fish in parchment, which she says “cooks up beautifully in the slow cooker!” She is also a big fan of making baked mashed potatoes and sweet potatoes in her trusty Crock-Pot.
Olson loves to make salsa in her slow cooker: “I add Roma tomatoes, onions, jalapeños, and canned tomatoes to my slow cooker. After those veggies are cooked and tender I add them to a blender with cilantro and seasonings. It always surprises people when they try my salsa that it was made in the slow cooker.”

What Not to Cook in a Crock-Pot

Crock-Pots can do a lot. But for reasons of taste, texture, and even safety, there are still several foods that you shouldn’t use.
O’Dea cautions against cooking hard boiled eggs in the Crock-Pot: “Hard boiled eggs do not work. You end up with a stinky mess in the kitchen!”
Olson doesn’t cook kidney beans in the Crock-Pot, as “they have a toxin in them that slow cooking doesn’t remove.”
In general, uncooked ground beef shouldn’t be added directly to a Crock-Pot because it can clump together. However, O’Dea notes that for some recipes (such as meatloaf), this can be a desirable result.
Rice or pasta aren’t ideal for the Crock-Pot, Olson notes: “The slow cooker doesn’t get hot enough to ‘boil’ these ingredients and can leave them chalky and mushy. I often use parboiled rice such as Minute brand rice, which does very well in the slow cooker.”
It’s also important to avoid overcooking meat in the slow cooker. Chicken is especially prone to becoming stringy if cooked for longer than 6 hours. Tougher cuts of meat, such as the pork used to make pulled pork, are fine if cooked for a prolonged period.

What You Should Cook in a Crock-Pot

Slow Cooker Overnight Oats

Steel cut oats have a lot going for them as a breakfast food; with their pleasantly chewy texture, high protein and fiber count, and low glycemic index, they’re a surefire winner in terms of staying satiated and energized until lunch time. The only problem is that steel cut oats take anywhere from 30 to 45 minutes to cook on the stove, an amount of time that isn’t always practical first thing in the morning.
These overnight steel cut oats come together in a matter of minutes, because your slow cooker does the work while you sleep. Waking up to the smell of cinnamon-spiced oats has never been easier; all you need to do is pick out your favorite toppings!
Note: Slow cooker oats are very sticky and have the potential to burn around the edges if cooked too long or at too high a temperature. These problems can be prevented by coating the sides and bottom of the slow cooker with a very liberal application of nonstick cooking spray. If possible, give the oats a trial run on a day that you can keep a careful watch to determine the best total cooking time so that you can accurately calibrate the settings when using the slow cooker overnight.

Yields:

4–6 servings

Ingredients:

  • Nonstick cooking spray
  • 1 cup steel cut oats
  • 3 cups water
  • 1½ cups whole milk (or your favorite dairy-free milk)
  • 1 tsp. cinnamon
  • 1 tsp. pure vanilla extract
  • Pinch of kosher salt
  • 2 Tbsp. ground flaxseed meal (optional)*
  • 2 Tbsp. hemp seeds (optional)*
  • 2 Tbsp. chia seeds (optional)*

*These seeds aren’t necessary, but they add an extra-chewy texture along with fiber, omega-3 fatty acids, and antioxidants.

Topping Inspiration:

Brown sugar, maple syrup, shredded coconut, dried fruit, cooked apple or pear slices, honey, candied ginger, cream, walnuts, almonds, applesauce, and any other favorite oatmeal toppings

Special equipment:

  • Slow cooker
  • Measuring cups and spoons
  • Spatula

Method:

  1. Measure and pour all ingredients directly into the slow cooker.
  2. Mix gently with a spatula until combined.
  3. Place the lid on the slow cooker and set for 7 hours on low or 4 hours on high.

In the morning, add your favorite toppings and enjoy!
This recipe can also be portioned out and stored in the fridge (up to a week) or freezer (up to 3 months). Add a tablespoon or two of milk or cream and defrost in the microwave before serving.

Crock-Pot Vegan Butternut Squash and Barley Risotto

Cooking rice in the Crock-Pot can lead to a mushy mess—the total opposite texture of perfectly cooked risotto. Fortunately, barley can be used in place of the rice and will remain al dente (“to the tooth”) even after being cooked for several hours. The butternut squash begins to break down and gives the faux risotto a velvety texture in place of cream or cheese (in fact, this recipe will please even the most obstinate omnivores).
This vegan risotto is best served fresh from the Crock-Pot. Leftovers can be reheated in the microwave, but they won’t have the same creamy texture as before. Don’t skip stirring in the sherry vinegar at the end; it’s the secret ingredient that makes this recipe pop!

Yields:

4 servings

Ingredients:

  • Nonstick cooking spray
  • 1½ cups pot barley
  • 3 Tbsp. olive oil
  • 4 shallots, minced
  • 3 cloves garlic, minced
  • 3 cups butternut squash, diced (frozen is fine)
  • 1 tsp. dried sage
  • 4–5 sprigs fresh thyme
  • 1 bay leaf
  • 1 tsp. kosher salt
  • 1 tsp. freshly ground black pepper
  • 6 cups vegetable broth
  • 2 tsp. sherry vinegar
  • Fresh parsley, finely chopped (for garnish)

Special equipment:

  • Crock-Pot
  • Sharp chef’s knife
  • Cutting board
  • Skillet
  • Measuring cups and spoons
  • Wooden or silicone long-handled spoon

Method:

  1. Heat the olive oil over medium heat and sauté the shallots until translucent. Stir in the garlic and butternut squash. Continue to cook for 6 to 8 minutes or until softened. Set aside.
  2. Generously spray the sides and bottom of the Crock-Pot with nonstick cooking spray.
  3. Add the pre-cooked shallots, garlic, and butternut squash to the Crock-Pot, then the pot barley, sage, thyme, bay leaf, salt, pepper, and vegetable broth.
  4. Set the Crock-Pot to cook on low heat for 8 hours. If you can, give the risotto a few stirs as it’s cooking to prevent sticking.
  5. Check on the risotto in the last hour; it may not need the full cooking time. Ideally, the vegetable stock will have been absorbed and the barley will be soft but still slightly chewy.
  6. Remove the woody fresh thyme sprigs and bay leaf. Stir in the sherry vinegar and taste, adjusting seasonings as needed.
  7. Serve butternut squash barley risotto while piping hot, garnished with fresh parsley.

Crock-Pot Vegetarian Chili

Fans of vegetarian chili will be overjoyed by how easily this homemade Crock-Pot version comes together. This recipe makes a large amount, making it ideal for leftovers and batch cooking. Serve this chili with traditional toppings, use it to top baked sweet potatoes, or make a healthier version of chili cheese fries using baked potato wedges.
This vegetarian chili can be portioned out and frozen for up to 3 months; just make sure the chili comes to room temperature before transferring to the freezer.

Yields:

8–10 servings

Ingredients:

  • 2 Tbsp. olive oil
  • 1 small cooking onion
  • 4–5 cloves of garlic
  • 2 Tbsp. chili powder
  • ¼ tsp. cinnamon
  • 1 Tbsp. unsweetened cocoa powder
  • 1 Tbsp. dried cumin
  • 1 or 2 jalapeño peppers (remove seeds and white pith for less heat)
  • 1 serrano chili
  • 1 small zucchini sliced into quarter moon–shaped pieces
  • 1 green pepper, diced
  • 1 red pepper, diced
  • 1 medium-sized sweet potato or yam, peeled and diced
  • 1 15-oz can kidney beans*
  • 1 15-oz can pinto beans*
  • 2 28-oz cans diced tomatoes
  • 1½ cups tomato juice
  • Kosher salt, to taste

*Alternatively, you can use 4 cups total of cooked, dried beans.

Optional toppings:

Greek yogurt or sour cream, guacamole, salsa, shredded cheese

Special equipment:

  • Crock-Pot
  • Sharp chef’s knife
  • Cutting board
  • Measuring cups and spoons
  • Skillet
  • Wooden or silicone long-handled spoon

Method:

  1. Heat the olive oil in a skillet over medium heat, adding the onion, garlic, chili powder, cinnamon, unsweetened cocoa powder, and cumin. Sauté for 8 to 10 minutes or until the onion has softened and become translucent. Set aside.
  2. Add all of the remaining ingredients to the Crock-Pot with the exception of the kosher salt. Heat on low for 8 hours or on high for 4 hours until the chili has thickened and all of the ingredients are fully cooked.
  3. Taste the chili to check seasoning, adding kosher salt as needed.
  4. Serve the chili immediately, topping with any or all of the suggestions above. This chili can be stored in the fridge for up to 4 days or frozen for up to 3 months.

Crock-Pot Hot Chocolate

This recipe for Crock-Pot hot chocolate is perfect for cozy days and chilly nights, and it’s simple enough for aspiring young chefs to make with minimal supervision. This hot chocolate might not be considered virtuous (it is, after all, largely made of cream and chocolate chips), but its creamy richness makes it a memorable once-in-a-while treat.
Looking for more hot chocolate variations? White, dark, and mint chocolate chips (or a combination) can be subbed for the milk chocolate chips. If serving this to adults, the addition of Bailey’s or Irish whiskey will make sipping on this hot chocolate a heavenly experience. Don’t skip the pinch of salt when following this recipe as it enhances the sweet chocolate flavors in the hot chocolate.

Yields:

8 servings

Ingredients:

  • 2 cups whipping cream
  • 1 14-oz can sweetened condensed milk
  • 6 cups whole milk
  • 2 cups milk chocolate chips
  • 1 vanilla bean, cut in half lengthwise or 1 Tbsp. pure vanilla extract
  • Pinch of salt

Optional toppings:

Whipped cream, marshmallows, chocolate chips, crushed candy canes

Special equipment:

  • Crock-Pot
  • Measuring cups
  • Can opener
  • Paring knife
  • Small cutting board
  • Ladle
  • Mugs

Method:

  1. Combine all of the ingredients in the Crock-Pot except for the vanilla bean—if using; otherwise add the pure vanilla extract here. Stir well to combine.
  2. Using a paring knife, scrape the little black seeds in the vanilla bean onto a small cutting board and then add them to the Crock-Pot.
  3. Set the Crock-Pot to low and cook for 2 hours, stirring occasionally so that all the ingredients melt together. Once the hot chocolate is ready, change the Crock-Pot setting to warm until it’s ready to be served.
  4. Ladle the hot chocolate into mugs and add any or all of the suggested toppings.

Crock-Pots are here to stay.

Consider your Crock-Pot your new best friend in the kitchen. Once you begin exploring all of the different uses for this simple appliance, you’ll find yourself wondering how you ever managed without one.
With all the extra time you have now that you don’t have to stand by the stove, you can check out O’Dea’s and Olson’s books for Crock-Pot inspiration or peruse any of the dozens of food blogs dedicated entirely to the slow-cooking lifestyle.

Categories
In the Kitchen Nosh Nutrition x Advice

Be A Produce Pro: Expert Tips For Storing Your Fruits And Veggies

My first apartment after college was within walking distance of two different farmers markets. I loved browsing the stalls, picking up new produce to try, and stocking my fridge with a rainbow of fruits and veggies. But all too often, I’d buy a piece of fruit only for it to turn into a gloopy, moldy lump seemingly overnight. As it turns out, I wasn’t paying attention to how I prepped and stored my produce.

“To help keep your fruits and vegetables fresh, it’s important that you store them properly,” explains Amy Kubal, a registered dietitian. ”A bowl of fruit on the counter isn’t going to last as long as one in the refrigerator!”
I consulted the experts about the dos and don’ts of produce storage, and here’s what they had to share.

The first step is to shop smart.

Make sure you buy fruits and veggies that are in good shape to begin with—that means no decay, shriveling, insect damage (like raggedy holes on leaves), or bruises. Your produce doesn’t have to be perfect looking—after all, there’s a serious issue with “ugly” produce ending up in landfills—but it shouldn’t be damaged, either.

When possible, buy local and seasonal items from farms, farm stands, farmers markets, and local vendors who sell to supermarkets. Still, even hyper-fresh produce won’t necessarily last very long.
“Storage times range from five days to two weeks or more and will often depend on the quality and freshness of your produce at the time of purchase,” explains Cara Harbstreet, RD, of Street Smart Nutrition. “If you find you’re not able to use your produce before it starts to spoil, you may be over-purchasing. With a little planning, you can avoid food waste while also minimizing trips to the store or market.”

iStock.com/Steve Debenport

Harbstreet says you should realistically think about how often you can grocery shop. Plan your trips, then plan your meals around those trips.
“Use the vegetables and fruits that ‘go bad’ the fastest first, and save the heartier ones for later in the week,” Kubal says.

Once you’re done shopping, there are various ways to prep and store your goodies.

The Food and Drug Administration (FDA) says you should store your produce away from any raw meat, poultry, or seafood and wash your hands (with soap!) before you prep it. They also recommend washing everything under running water (without soap, according to Foodsafety.gov), even if you don’t plan to eat the skin or rind. Dry everything with a clean cloth or paper towel.

iStock.com/undrey

For cut-up fruits and veggies, you’ll want some containers like mason jars, glass tupperware, or resealable plastic baggies to keep everything clean and organized. A fruit bowl is also a great idea—having a full one in sight makes it super easy to grab healthy snacks.

Let ‘Em Be

Some fruits and vegetables fare better on the countertop, in your pantry (and, in some cases, in the cellar). Here are some items you don’t need to refrigerate:
– Potatoes and sweet potatoes: “Whether you have white or sweet potatoes, you’re dealing with a starchy vegetable,” Harbstreet explains. “When those starches are exposed to cold, they begin to break down, but instead of converting to sugars—hence, a sweeter flavor when you cook them—they become unpleasantly sweet with other ‘off’ flavors.”

iStock.com/YelenaYemchuk

– Onions and garlic: According to Harbstreet, the starches in onions can break down under cold temps, leading to soft, spoiled onions and a very stinky fridge. “This doesn’t apply to green onions and scallions, though, thanks for their higher water content. Those can withstand refrigeration for up to one week.”
Oh, and potatoes speed the spoilage of onions, says Harbstreet, so make sure you’re keeping them separate.
iStock.com/ClarkandCompany

 Whole melons: Research suggests that it’s best to store them at room temperature to maximize their antioxidant content. To keep the antioxidant levels high, only store melon in the fridge after you’ve sliced it up.


 Winter squash and pumpkins: Rounding out the year, these are best stored at 50-55 degrees Fahrenheit according to research out of Oregon State University. Below 50 degrees, winter squashes and pumpkins deteriorate rapidly. This range is well below room temperature, of course, so storing them in a cellar would be best.

Keep ‘Em Cold

These fruits and veggies should go right in the fridge:
(Note: All numeric claims in this section draw from a document published by the Pacific Northwest Extension (PNW), a joint publication from University of Idaho Extension, Oregon State University Extension Service, and Washington State University Extension.)
– Trim the ends of asparagus stalks, wrap the trimmed ends in a damp paper towel, then put them in a plastic bag in the refrigerator. Or you can stand them upright in a jar of water.

– Broccoli and cauliflower: These two are hardy veggies, and Harbstreet says they can last longer than the usual 3-5 days if stored properly—that’s between 32 and 40 degrees Fahrenheit at 90-95 percent humidity.
– Celery, which lasts 1-2 weeks in the refrigerator, can still go limp very quickly. To preserve whole celery, people swear by wrapping it in foil and keeping it in the fridge.

iStock.com/5PH

– Fresh herbs. Stored at 35-40 degrees Fahrenheit, they can last up to 10 days. “Store herbs like you would flowers, in a glass with water, and refrigerate,” suggests Rachel Meltzer Warren, RDN. If you have any windowsill space at home, it could be worth growing your own herbs indoor and snipping off what you need for individual recipes.
– Lettuce and salad greens. Whether they’re pre-bagged or still on a head of lettuce, toss them in the fridge, the FDA says. And be sure to wash loose salad greens carefully, too. If you want to make salad greens last longer, consider popping them into a container with a paper towel. The towel will absorb any moisture, preventing wilting.
iStock.com/michalpalka

If you buy mushrooms in a plastic-wrapped container, put that right into the fridge without opening it. If you buy them loose, store them in the fridge in a paper bag. Harbstreet says that mushrooms can spoil quickly, so plan to use them within a couple of days of purchase.

The Toss-Ups

Some items can go either way. Other items can go in both, depending on where they are in the ripening process (and when you plan to eat them):
– Avocados. “You’ve likely struggled with finding the perfect ripeness—avocados seem to either be rock hard or so soft they’re hardly edible,” Harbstreet says. “If you find yourself with the former, opt for the countertop, which speeds ripening, and if you have the latter but can’t eat it right away, go with the fridge.”

iStock.com/gradyreese

– Eggplant. Harbstreet prefers to store hers on the counter, but only if there’s not much humidity in the kitchen. “Eggplant is best consumed within 2 to 3 days from purchase, and you may find storing in the fridge helps it reach that second or third day with quality intact.”
– Citrus fruits are a true toss-up, lasting 10 days at room temperature and 1-2 weeks in the refrigerator, per the PNW document. The researchers, for what it’s worth, say it’s best stored at “cool room temperature.”
iStock.com/gradyreese

– Apples. Apples should be ripened at room temperature and then stored in the fridge, per the PNW doc—there, they’ll live on from anywhere 1-4 weeks, according to the PNW document.
– Tomatoes. “Have you ever had the sad, [measly] slices of tomatoes on your sandwich or in a salad? That’s likely due to refrigeration,” Harbstreet says. “The taste and texture of tomatoes is best when they’re allowed to stay at room temperature but out of direct sunlight.”
iStock.com/bymuratdeniz

Like apples, it’s best to ripen these at room temperature and store in the refrigerator, unwashed, after that.

If you often have to throw away spoiled or rotten produce, consider buying some things frozen or canned.

Back in 2007, scientists at UC Davis published a paper comparing the nutrients found in frozen, fresh, and canned produce. As it turns out, frozen produce is equal in nutrition, and sometimes more nutritious, than the fresh stuff. That’s because frozen veggies and fruits were often picked when they are at peak ripeness and then frozen, basically pressing the “pause” button.

iStock.com/VictoriaBee

Another plus? Frozen items are usually cheaper than fresh ones, and they last way longer.
A few ideas of what to store in the freezer (or keep in the can):
– Hyper-seasonal produce like peaches, zucchini, pumpkin, or anything else you might purchase in bulk and not be able to use immediately.
– Ginger root can last for up to 6 months in the freezer, according to Foodsafety.gov, and frozen ginger is easier to grate for recipes than the fresh stuff.
iStock.com/egal

If you cook spinach regularly, buying canned spinach is a great idea. FoodSafety.gov says that spinach, a “low acid” canned good, can last two to five years if safely stored in the pantry.
Even when refrigerated properly, berries only last a couple of days. Buying frozen berries is usually much cheaper than buying them fresh, too. Frozen berries are ideal for smoothies, desserts, and snacking—and Foodsafety.gov says the frozen stuff will safely last up to a whole year.
iStock.com/MarkHatfield

Oh, and don’t wash berries until you’re ready to eat them, advises Warren. “I’ve seen people do that thinking it will make the berries ready for snacking, but instead, the berries are more likely to grow mold and spoil faster.”

Now that you’re armed with all this knowledge, time to stock up on your favorite fruits and veggies.

If you want to try a few new things, visit your local farmers market and chat with vendors there. Browse grocery store circulars for deals and coupons, and look into local farm shares or community-supported agriculture programs.
No one’s perfect, so chances are you’ll still have some produce that goes bad before you can use it.

iStock.com/aluxum

“If you’ve got fruits and veggies that are getting close to having outlived their useful life, slice them up and throw them in the freezer to use in soups, stews and smoothies later,” says Kubal.
If you really struggle with food waste, consider composting your kitchen scraps. Ultimately, don’t beat yourself up if you can’t always eat something before it goes bad. Just do your best—and enjoy whatever fruits and veggies you have access to.

Categories
In the Kitchen Nosh

Vegetarian Meal Prep Ideas That’ll Make Your Life A Whole Lot Easier

Meal prep sounds great in theory—until you realize you didn’t buy everything you needed at the grocery store, you check the clock and realize you’ve spent your entire day in the kitchen, or you microwave the dish you made two days ago and are disappointed with how blah it tastes. When you’re a vegetarian or incorporating veg-only meals into your week, meal prep can cause even more headaches. How are you supposed to keep produce fresh all week long? How come the meatless options at your grocery store are lacking? And why does it seem like plant-based foods are always so pricey?
More and more people are adopting plant-based diets these days, whether they’re vegetarian—opting to eat eggs, cheese, milk, and honey, but no meat, fish, or poultry for example—or vegan—meaning they choose to forgo all animal products according to Michelle Smith, a registered dietitian and integrative health coach who follows a vegan lifestyle.
In fact, Baum+Whiteman, international food and restaurant consultants, predicted plant-based foods would be the top food trend of 2018. The Vegetarian Resource Group estimates that there are about eight million Americans who follow a vegetarian diet. In a Harris Poll the group conducted, 8 percent of participants said they eat one meatless meal a week, while 20 percent said they stick to a vegetarian meal plan about half the time, give or take.
It’s no wonder then that Meatless Mondays are still so popular. The Meatless Monday movement was started in 2003 by the Johns Hopkins Bloomberg School of Public Health. The goal was to help Americans reduce their intake of saturated fat (which we get get almost solely from animal products) by going meatless just once a week. Research from Johns Hopkins found that because Monday is thought of as the beginning of the week, it would be the perfect day to convince people to make healthier choices. And there is a huge supportive community around this campaign—do a search for #MeatlessMondays on Facebook or Instagram and you’ll find plenty of Meatless Monday groups and vegetarian meal inspiration. “Meatless Monday is how I got started,” says Smith. “It’s a really great way to dip your toe into the pond of a vegetarian or vegan lifestyle.”
There are a few reasons why so many are turning to vegetarianism and veganism, but one the biggest is the idea that cutting out meat is healthier. And there’s definitely something to that. In 2015, the World Health Organization labeled processed meat and red meat as carcinogens since both types of meat have a strong correlation with certain cancers. Whether you want to incorporate more vegetarian meals into your life or you’re already a vegetarian full time, there are steps you can take to make meal prep easier. Here are vegetarian meal prep ideas to get you started.

10 Easy Vegetarian Meal Prep Tips That’ll Keep You Full All Week

The experts share their best tips so easy vegetarian meal prep can become a reality for you.

1. Formulate your plant-powered plan of attack.

“Personally, I love a great deal,” says Smith, who suggests looking at your local grocery store’s sales flyer and using that to determine what you’ll buy for the week. Once you narrow down your shopping list, find recipes that include these ingredients so that you’re not wandering around the supermarket aimlessly.

2. Cut corners with healthy prepared foods.

“Prepared foods will make your life easier,” says Smith. She recommends stocking your fridge with prepared hummus and salsa to spice up vegetarian meals with minimal effort.

3. Shop strategically.

Fresh produce is delicious, but it can spoil quickly. Plus, all that chopping you’ll have to do eats up time, especially if you’re a beginner in the kitchen. “When you’re just getting started, buy them frozen while you learn the ropes,” says Smith of fruits and veggies. Lauren Lobley, vegetarian chef and author of The Accidental Paleo, suggests looking for pre-cut veggies (such as zoodles) to cut down on your meal prep time.

4. Buy in bulk.

“One of the best cost-effective ingredients [is] canned beans, and you can even find organic ones,” says Melissa Eboli, certified nutritional chef and certified nutrition and wellness counselor. One struggle that vegetarians often face is getting enough protein, says Eboli, and eating beans is an easy way to bump up your intake (a half-cup serving of black beans has six grams of protein). You can even find canned beans in bulk at stores like Costco, says Smith. Eboli says you can throw beans into plenty of high-yielding vegetarian recipes, including salads and chilies.

5. Don’t procrastinate on your prep.

“Clean your produce immediately, chop everything up, and store it properly,” says Smith. “For me, that includes lettuce and cucumbers. That way I have no excuses when it’s time for lunch. My salad is ready to go.”
[related article_ids=1004299]

6. Toss whatever you have into a bowl.

Lobley says that when she first went vegetarian, she used to throw together salads using anything she had on hand. “My dinner most nights used to be salads full of legumes, quinoa, avocado, olives, and olive oil—basically anything I could find in my fridge,” she says. Have quinoa laying around? It only takes 15 minutes to cook, says Smith, and you can add it to a bowl with black beans, salsa, and a frozen veggie, like broccoli.

7. Store salads properly.

“Keep your dressing on the side and add it to your salad right before you eat it,” says Eboli. “This helps to keep the buoyancy of the veggies.”

8. Prepare breakfast for the week on Sunday night.

“When it comes to preparing things ahead of time, I love overnight oats,” she says. “It takes under five minutes to prep.” All you have to do is combine oats and milk and place the container in your refrigerator before you go to bed.

9. Put your slow cooker to good use.

“One of my best recommendations is investing in a Crock-Pot,” says Smith. Just throw a bunch of ingredients into it in the morning and you’ll have dinner ready when you get home from work. Smith says two vegetarian recipes you should have in your back pocket are chili and curry. Both are customizable (you can add whatever beans, grains, and veggies you like best), can be made in a slow cooker, are super flavorful, and yield a ton of food.

10. Pack your freezer with leftovers.

Lobley suggests portioning out your leftovers into containers and popping them in the freezer so you can enjoy your meal again at a later date.

Your Vegetarian Meal Prep Shopping List

Wondering what to buy this week? Here’s a handy-dandy vegetarian meal prep shopping list.
Vegetarian Meal Prep Shopping List

3 Tasty Vegetarian Recipes That You Can Meal Prep

Now it’s time to get cooking! Here are easy breakfast, lunch, and dinner recipes courtesy of Smith that you can make ahead of time and enjoy for multiple days. While the following recipes each yield enough for four servings, you can easily double the amounts to make more!
[sol title=”Breakfast: Overnight Fruity Chia Seed Pudding” subheader=”Yield: 4 Servings”]

Ingredients:

  • 2 cups almond milk
  • 2 Tbsp. maple syrup
  • 6 Tbsp. chia seeds
  • 2 tsp. vanilla
  • 1 cup fresh fruit (such as strawberries, bananas, and blueberries)

Method:

  1. Combine everything except the fruit in a large bowl, making sure to mix completely.
  2. Refrigerate for an hour.
  3. Take out of fridge to mix well again, then put it back in.
  4. Store for at least another two hours so the pudding can set.
  5. Top with fresh fruit when you’re ready to eat.

[sol title=”Lunch: Black Bean and Lime Soup” subheader=”Yield: 4 Servings”]

Ingredients:

  • 1 Tbsp. olive oil
  • 1 cup shredded carrots
  • 1 cup sliced peppers
  • 2 small red onions, chopped
  • 3 cups water
  • ¼ cup quinoa, uncooked
  • 2 tsp. chili powder
  • 3 tsp. ground cumin
  • ½ cup corn
  • Two 15 oz cans of black beans, rinsed
  • ½ cup salsa
  • ¼ tsp. salt
  • Juice of one lime
  • 3 Tbsp. cilantro

Method:

  1. Heat oil in a medium-sized pot on medium heat.
  2. Add the onion, cooking until it’s transparent.
  3. Add the chili powder, cumin, salt, and salsa, cooking for a few minutes, still on medium heat.
  4. Add the beans, carrots, peppers, uncooked quinoa, corn, and water, bringing to a boil.
  5. Reduce the heat once the mixture reaches a boil, cover the pot, and cook for 15 minutes.
  6. Stir in the lime juice.
  7. For a creamier consistency, let the soup cool, then blend.

[sol title=”Dinner: Chickpea Burgers” subheader=”Yield: 4 Servings”]

Ingredients:

  • 15 oz cooked chickpeas, drained
  • ½ cup brown rice flour
  • 1 Tbsp. olive oil
  • 1 tsp. salt
  • 2 tsp. black pepper
  • ½ tsp. ground cumin
  • 3 tsp. garlic powder
  • ½ tsp. chili powder
  • ½ Tbsp. parsley
  • 3 Tbsp. minced red onion
  • 1 large tomato, sliced
  • 1 cup greens
  • 4 burger buns
  • Ketchup to taste

Special Equipment:

  • Food processor

Method:

  1. Use a food processor to completely mash the chickpeas.
  2. In a large mixing bowl, combine the mashed chickpeas, spices, and parsley. Mix well.
  3. Add about ¼ cup of the flour to the mixture, working it in well. Then, add the remaining ¼ cup of flour. The mixture should be stiff enough not to spread or fall apart.
  4. If made ahead, store the mixture in the fridge so you can form and cook the patties just before you plan to eat.
  5. Remove the mixture from the fridge and form your patties (you should be able to make four).
  6. Heat the olive oil in a cast iron skillet. Once it’s warm, cook your patties for five minutes on each side.
  7. Let the patties cool.
  8. Assemble buns with lettuce, tomato, and ketchup.
Categories
In the Kitchen Nosh

Why CBD-Infused Foods Are So Popular—And How To Make Them Yourself

Chances are you’ve heard of cannabidiol (aka CBD). As a quick refresher, this non-psychoactive compound found in cannabis has some cool potential health benefits that don’t involve getting you high. Plus, unlike THC (the high-inducing substance in cannabis), it’s legal across the U.S., so it’s not super surprising that CBD-infused foods are proving to be pretty popular, as adding CBD to meals or snacks is an easy (and tasty!) way to try it.
CBD-infused foods aren’t limited to overly sugary sweets like candy or cookies, though. There are plenty of healthy ways to make CBD edibles right in your kitchen. (CBD-infused avocado toast? Yes, please.)

What are the benefits of CBD?

Purported CBD benefits range from pain relief to lessened anxiety. Anecdotally, Blake Pearson, MD, founder of GreenlyMed.com and practicing medical doctor in Ontario specializing in cannabinoid medicine, has seen patients benefit from the use of CBD.
Here’s how cannabidiol works: THC alters receptors in your brain and throughout your body by binding to them, leading to a high, but that’s not the case for CBD, says Pearson. Instead, CBD has the ability to calm down receptors that send out pain signals. In states where medical marijuana is legal, doctors often pair THC and CBD, since CBD tamps down the effect of THC, and there can be some added benefits when both are taken together. CBD also has anti-inflammatory properties, says Pearson.
Where does the research stand on CBD’s benefits, though? Pearson says there’s a lack of randomized controlled double blind studies (the gold standard in the medical community) indicating the effects. “However, it’s a pretty benign substance,” says Pearson. “There’s no psycho-activity and it’s non-toxic.” Translation: While science hasn’t concretely proven CBD’s benefits yet, there’s close to no harm in trying it. Pearson just cautions that you should consult with your physician before whipping up any CBD-infused snacks because it can be sedative, and a health care provider will be able to recommend a good starting dose for you.
That being said, there is some research out there, although the sample sizes are all small. For a study published in the European Journal of Pain, 128 participants with allodynia (nerve pain) were given a THC/CBD spray, while 118 were given a placebo in addition to whatever other treatments they were taking. Those who used the spray reported improvements in pain and sleep quality without any side effects.
Meanwhile, for a study published in the journal Neurospychopharmacology, 12 participants with generalized social anxiety disorder were given CBD capsules, while 12 participants were given a placebo. All participants were tasked with undergoing a simulated public speaking test. Those who had taken the CBD capsules had less anxiety, fewer memory issues, and less overall discomfort during the test than those who had taken the placebo.
Research published in the New England Journal of Medicine looked at CBD’s effect on Dravet’s syndrome, a rare epileptic disorder that appears during infancy. 120 kids and young adults with Dravet’s syndrome were either given an oral CBD solution or a placebo. Those who took the CBD solution experienced significantly fewer seizures per month than those on the placebo.

Why is the CBD market exploding right now?

From Pearson’s perspective, pain relief is the biggest benefit CBD has to offer. He’s currently treating nursing home residents with conditions like arthritis and chronic pain with CBD, in some cases weaning them off opioids and other medications.
And there’s definitely a need for alternative pain relief remedies. According to the Centers for Disease Control and Prevention, about 115 people in the U.S. die from opioid overdoses every day (and more than 350,000 have died from overdoses between 1999 and 2016). Meanwhile, CBD is relatively side effect free, non-addictive, and is not associated with any overdoses or deaths per the U.S. Drug Enforcement Administration.
Given its relative safety, it’s no wonder that the CBD industry is growing. In fact, the The Hemp Business Journal reports that in 2016 there were $130 million in hemp-derived CBD products sold. (Hemp is a type if cannabis plant.) By 2020, The Hemp Business Journal estimates that the hemp industry will have grown to $1.8 billion in sales, with hemp-derived CBD products and foods being two of the biggest categories leading growth.
That being said, not all CBD products are the same. While there’s a definite interest in natural and organic products in this country (according to the Organic Trade Association, sale of organic foods hit $43 billion in 2016), you can’t necessarily classify CBD as natural or organic. It depends on the brand, says Rebecca Noren, MS, RDN, so doing your research before purchasing anything with CBD, and looking at where the CBD comes from, where the hemp is grown, and whether the brand sends the CBD to third party labs to test and ensure it’s contaminant-free is important if you’re after an all-natural or organic product.
Some brands are already leading the way in this arena. Noren is a fan of Medterra, whose products are all natural, GMO free, and tested by a third party lab, she says. Some brands are even taking things to the next level with healthier-than-expected CBD edibles containing high-quality hemp-derived CBD. Take Pharma CBD Peanut Butter, for example, which is high in protein, fiber, potassium, and antioxidants, and Luce Farm Vermont Hemp-Infused Honey, which is made with certified organic coconut oil and raw Vermont honey. CBD-infused drinks, like Cannabinoid Creations Hemp CBD Water ($24 for four), and Elev8 Hemp Artisan Roasted Hemp Coffee ($14.99), exist, too.

How to Create CBD-Infused Foods at Home

Now onto the fun stuff. CBD edibles don’t have to be in the form of brownies or gummies. You can add CBD to just about any meal or snack. Follow these tips to get started on whipping up your own CBD-infused foods.

Pick your CBD wisely.

Dennis Lee, co-founder and executive chef of Namu Gaji in San Francisco and director of edibles manufacturing for Sublime Canna, prefers to use CBD isolate (a crystalline powder) for CBD-infused foods. “It’s something that’s pretty readily available, and it has a very high level of purity, which is the reason why I like to use it,” he says. “That makes it easier to dose out.” CBDistillery offers CBD isolate in a variety of sizes.
CBD oil is another option for CBD-infused foods, but keep in mind that pils can vary a lot from brand to brand according to Noren, and some have an earthy flavor. Noren likes Medterra MedOil CBD Tincture ($49.95 for 500 milligrams) because it’s flavorless. You can also look for a CBD oil that’s made with avocado oil because it’ll also be tasteless and the avocado oil has its own benefits, she says. According to a study published in the Journal of Nutrition, for example, adding avocado oil to salad increased absorption of carotenoids alpha-carotene, beta-carotene, and lutein, which the National Cancer Institute, American Cancer Society, and American Heart Association associate with disease prevention.

Find your perfect CBD dosage.

Remember: Always consult with a medical professional before introducing a substance like CBD into your life, says Pearson. He usually starts patients off with a small dose of 2.5 mg and then increases it from there depending on the effects. Noren says that Medterra’s CBD oil has lines on the dropper so that you can mete out your dose accurately when making CBD-infused foods.

Try it for the first time at night.

Never eaten CBD-infused foods before? Pearson notes that CBD can have a sedative effect, so give it a go at night to see how you react if it’s your first time. After all, you probably don’t want to doze off at your desk post snack.

Pair CBD with the right foods.

CBD is fat soluble (i.e. it absorbs in fat), says Lee, so it’s best when paired with healthy fats. Noren suggests adding a dose of CBD to peanut butter or avocado before topping toast. For avocado toast, Lee says he’d infuse olive or coconut oil with CBD isolate, then drizzle it over the toast before eating. Another idea is adding CBD to pesto sauce, says Noren, since it has fats from the olive oil and pine nuts. Finally, consider using CBD in a smoothie, says Noren, because you’re getting loads of nutrients from other ingredients, such as spinach and berries. Noren suggests using Greek yogurt in your smoothie since it has fat, which will promote absorption.

Make a single serving.

Think about it: If you were to make a large batch of something, it’d be pretty difficult to figure out how much CBD was in one serving, says Pearson. That’s why it’s better to focus on single serving CBD-infused foods (hence why avocado toast and smoothies are great ideas).

Don’t heat it up.

It’s best to integrate CBD into the final product rather than literally “cooking” with it, says Lee. When you heat CBD, it starts to degrade, losing its potency, he explains. You don’t want to go above 350 degrees, says Lee. Let’s say you’re preparing something like scrambled eggs and want to add CBD to your breakfast. Instead of throwing CBD into a hot pan, Lee recommends preparing CBD-infused butter and folding it into your scrambled eggs at the very end, when they’re done being cooked.

A Quick and Easy CBD-Infused Smoothie

Ready to play chef and prepare some CBD-infused foods yourself? Give Noren’s CBD-infused smoothie recipe a whirl. It can be customized with different fruits depending on your taste, or eaten as a bowl with extra fruit arranged on top or folded in.

Ingredients:

  • 1 cup frozen berries (strawberries, raspberries, blueberries)
  • ⅔ cup Greek yogurt (opt for yogurt with a fat content—no non-fat for this recipe!)
  • ½ cup packed spinach
  • 2 to 3 Tbsp. milk (whatever kind you prefer)
  • Desired CBD dose (2.5 mg is a good starting point for beginners)

Special Equipment:

  • Blender

Method:

  1. Place all ingredients into the blender and mix until well combined.
  2. Pour into a mug or bowl.
  3. Enjoy your delicious CBD-infused smoothie.
Categories
Favorite Finds Nosh

Sustainable Kitchen—Things You Need To Shop, Prep, And Store Like A Pro

If you’re like most people, the desire to make healthier eating decisions has probably crossed your mind from time to time. Improving your diet can be a difficult goal, but once you’ve found your groove, you might start to wonder about the next steps you can take to continue creating a healthier kitchen.
What better place to start than by modifying the way you shop for your food and prepare it? We’ve got the tools you need to help make grocery shopping, prepping your food, and cooking a little more eco-friendly.

Shop

How you shop for food can be as important as the food you buy. When picking out fresh fruits and vegetables, reaching for a plastic bag to hold that produce is pretty much second nature. Those who make the effort to shop locally at farmers markets may also find that their haul is pretty difficult to carry around if they’re not prepared. Skip the plastic waste—and make carrying your groceries a little easier—with these sustainable shopping tools.

Reusable Bags

Whether you typically shop at an outdoor market or in your local grocery store, keep those pesky plastic bags where they belong and bring your own reusable bags. This kit is a great starter pack that contains both a tote-style bag and an over-the-shoulder mesh bag.

Amazon

[link-button href=”http://amzn.to/2GeWFIg”] Get them from Amazon [/link-button]

Reusable Produce Bags

If you buy fresh produce often, you’ll find that these mesh bags will help you cut down on plastic waste. They’re designed so that they won’t affect the weight of your produce when it comes time to check out, and since they’re see-through you can leave your items in the bag!

Amazon

[link-button href=”https://amzn.to/2I2YHPT”] Get them from Amazon [/link-button]

Insulated Shopping Bag

Whether it’s because you don’t live super close to the store or you just have multiple stops to make, there are times when you’ll need to keep your cold items chilled. Prevent your food and your money from going to waste with an insulated bag that’ll keep your items cold during the journey home. They can even be used for hot items, since they come in a set of two.

Amazon

[link-button href=”https://amzn.to/2FZcwIU”] Get them from Amazon [/link-button]

Prep

Creating a more sustainable kitchen doesn’t end with the food you purchase. Believe it or not, you can make greener choices even when it comes to the items you use to prep your food, from cutting boards to pans.

Produce Wash

Washing your fresh produce is one of the first things you need to do before eating it, and it’s important to find an option that you’re okay with ultimately putting in your body. This fruit and veggie wash from ECOS will get wax and dirt off your produce—and it’s biodegradable, plant based, and completely natural too. Spray it directly on your produce and wipe away, or add some to a bowl full of water to let your produce soak. For things like potatoes or apples, you can also use this ergonomic scrub brush to really get the grime off.

Amazon

[link-button href=”http://amzn.to/2GbYDZQ”] Get it from Amazon [/link-button]

Compost Bin

Have a backyard garden? Don’t throw those banana peels and carrot skins away—get a countertop composting bin to help your backyard produce thrive. It’s the perfect size to leave out without taking up too much counter space, and it’s also designed with a charcoal filter to keep odors trapped inside. If composting isn’t your thing, you can always give these biodegradable trash bags a shot to help reduce your plastic waste.

Amazon

[link-button href=”http://amzn.to/2FrqLXB”] Get it from Amazon [/link-button]

Cutting Board

Every kitchen needs a cutting board, and most people reach for one that’s—you guessed it—plastic. If you’re looking to upgrade in both appearance and material, opt for this organic bamboo board. It’s more Earth-friendly than plastic, and it’s made from beautiful organic bamboo that’s both strong and durable. You can also try this rice husk cutting board, which is both super durable and biodegradable.

Amazon

[link-button href=”http://amzn.to/2FvHJnU”] Get it from Amazon [/link-button]

GreenPan

Teflon pans might work well for making sure your food doesn’t stick while cooking, but there are concerns about its safety. Fortunately, though, there are great non-stick pans coated with toxin-free ceramic that provide all the same benefits of your standard Teflon-coated pans. This is also great news for those who’re trying to cook with less fat, as you won’t have to add as much oil or butter to keep your food moving during cooking.

Amazon

[link-button href=”https://amzn.to/2jK6pQf”] Get it from Amazon [/link-button]

Storage

Once you’ve prepped your meals for the upcoming week, the biggest challenge is making sure your food doesn’t go bad before you get to eat it. Create less waste and make sure you’re eating your money’s worth by storing your food properly in one of these reusable, eco-friendly options.

Pyrex Storage Containers

When it comes to storage containers, glass is the way to go. Yes, it’s a little more expensive than the usual plastic containers, but glass can also be more durable and doesn’t run the risk of leaching chemicals into food. This Pyrex set comes in a variety of different shapes and sizes, perfect for packing snacks and meals alike—you can also reheat your food in them without worrying about melting plastic.

Amazon

[link-button href=”https://amzn.to/2rv3dvU”] Get them from Amazon [/link-button]

Reusable Sandwich Bags

Most of us throw away plastic sandwich and snack bags without thinking about how much money we’re throwing away along with them. These reusable Stasher bags are made from a more durable silicone material. They’re thick and sturdy and can be used over and over so you’ll save money and produce less plastic waste.

Amazon

[link-button href=”https://amzn.to/2I6468w”] Get them from Amazon [/link-button]
http://amzn.to/2FqWfS1

Eco-Friendly Reusable Food Wrap

Plastic wrap is another kitchen item that we use and discard, roll after roll, without a second thought. Make a more sustainable choice with cloth wraps coated in beeswax. When you use your hands to warm the wraps slightly, the beeswax becomes soft enough to mold around a container or piece of food and then cools to create a water- and air-tight seal. The wraps can be used for up to a year, at which point they can be composted.
You can also try these stretchy silicone lids, which will cover containers up to 10 inches wide, protecting your food without generating waste.

Amazon

[link-button href=”https://amzn.to/2ruwUgO”] Get it from Amazon [/link-button]

Categories
In the Kitchen Nosh

Kale 101: Why This Leafy Vegetable Is So Popular

Kale has been around forever, but it’s been particularly trendy for the past couple of years. Many people love kale because it’s tasty, nutritious, and versatile. It’s packed with vitamins and minerals and it’s low in calories, which means it’s a fantastic addition to nearly every diet.
Admittedly, I was a little late to the kale party. I assumed it was exactly like spinach, both in taste and nutritional value, so I didn’t see a need to add another vegetable to my diet. It turns out that kale doesn’t quite taste the same as spinach—in fact, I personally prefer the taste of kale to spinach. More importantly, kale often beats spinach when it comes to nutritional content.
The hype around kale is truly well deserved. If you’re wondering why kale is good for you, read on to learn more about the health benefits of consuming this leafy green.

The Nutritional Benefits of Kale

Kale is often considered a “superfood” because it’s abundant in vitamins and minerals, says Michelle Routhenstein, who is a registered dietitian, nutritionist, and the owner of Entirely Nourished.
In one cup of raw kale, you’ll find vitamins and minerals such as:

  • Vitamin K, which is an essential nutrient for blood clotting. One cup of kale contains six times the recommended daily allowance (RDA) of vitamin K.
  • Vitamin A, which promotes good vision, healthy skin, and a strong immune system.
  • Vitamin C, which is an excellent antioxidant. Again, one cup of raw kale contains more than the RDA, which means kale’s an excellent source of vitamin C.
  • Vitamin B6, another essential vitamin. A deficit of vitamin B6 is associated with a weakened immune system, dermatitis, depression, and anemia.
  • Manganese, which is involved in bone formation and in how our bodies metabolize lipids, carbohydrates, and amino acids.
  • Copper helps the body absorb iron—and along with iron aids the body in forming red blood cells.

Kale also contains a number of antioxidants, including vitamin C and flavonoids like quercetin and kaempferol. Antioxidants are believed to prevent certain diseases associated with aging, including cancer.
Generally, the nutrients found in cruciferous vegetables like kale are associated with cancer prevention, but these studies should be taken with a grain of salt. While research suggest cruciferous vegetables can prevent cancer in certain organs, more studies are needed to figure out why this is so.
Registered dietician and nutritionist Vanessa Rissetto says that kale is also great because it contains a lot of fiber. “One cup of kale has only 36 calories, 5 grams of fiber, and 0 grams of fat,” she says. “It’s great for aiding in digestion and elimination with its high fiber content.” Fiber helps you feel fuller for longer, so it’s an excellent addition to your breakfast if you feel yourself getting hungry before lunch.
Another advantage of eating kale is that it’s a low-FODMAP food, says Routhenstein. People with irritable bowel syndrome (IBS) are often advised to eat low-FODMAP foods, which are less likely to aggravate their symptoms. “A 1-cup serving of chopped kale is low in FODMAPs and should be tolerated by most people with IBS,” Routhenstein says. “I would not recommend avoiding kale if you have IBS, unless your body is sensitive to it.”

Should I eat raw kale, or should I cook it?

Kale can be consumed in a cooked form—as kale chips and in frittatas, sautéed meals, and more—or raw in salads and smoothies. But is it better to eat raw kale or cooked kale?
It’s important to note that the above nutritional data is based on raw kale. Cooking kale can change the nutrient makeup, according to Rissetto. “Any time you heat vegetables—for example, if you boil them—you are at risk of losing nutrients,” says Rissetto.
If you have hypothyroidism, you should avoid eating raw kale, Routhenstein says. For everyone else, she suggests eating raw kale in moderation. “Raw kale is a goitrogenic vegetable, which inhibits the uptake of iodine by the thyroid gland. However, studies have shown that you need to eat excessive quantities for this to occur—about 15 cups,” she says.
There is some research that shows that cooking kale negates this effect, though. So for most people it’s fine to indulge in sautéed, roasted, or boiled kale!

Different Kinds of Kale

You’ll find that there are a number of different types of kale out there. Routhenstein says that there are about 10 kale varieties in total, with four that are the most popular and easiest to find: curly kale, Red Russian kale, Redbor kale, and lacinato kale (also known as Tuscan or dinosaur kale).
They all taste slightly different, so if you find yourself disliking one variety, try the others!
“While the textures and taste of the kale may be different, which may affect how you use each variety, the nutritional profile is pretty much the same,” says Routhenstein. “Choose the variety you enjoy most!”

Finding and Storing Kale

You can find kale at many grocery stores and farmers markets—but how can you tell if it’s fresh? Ideally, it should be bright green, says Rissetto. “The best way to tell if your kale is going bad is to look at the leaves,” Rissetto explains. “When kale begins to age, it will lose its bright green color and begin turning a yellowish color.”
Once you find kale, it’s important to store it properly to keep it from wilting too fast. “Refrigerating kale appropriately can slow the breakdown of vitamins that are highly susceptible to heat,” Routhenstein notes. “To store, keep unwashed kale in a storage bag and remove as much of the air as possible.”
Routhenstein advises that you use it within five days of storing it in the refrigerator. “As time progresses the kale becomes more wilted and bitter in flavor,” she says.

Who shouldn’t eat kale?

Kale has some impressive benefits—but is there anyone who shouldn’t eat it?
As mentioned earlier, kale is very high in vitamin K, which is involved in ensuring that your blood clots properly. People who take certain blood thinners are advised to eat a consistent amount of vitamin K, says Routhenstein. “If someone is taking warfarin or Coumadin, they should consume the same amount of kale at the same time each day so their medication can be dosed appropriately,” she explains. “For many, eating the same amount of kale at the same time of day every day may be challenging so they may opt to avoid it altogether.”
If you’re taking a blood-thinning medication, speak to your doctor before indulging in kale.

How to Incorporate Kale in Your Diet

There are a variety of ways to enjoy kale. If you’re not too sure where to start, Rissetto and Routhenstein have shared a few of their favorite kale dishes.

Kale Salad

“I like to make my salads with kale—I soft boil two eggs, add shaved parmesan, ¼ of an avocado, and use lime juice as my dressing,” says Rissetto. “The citrus has a great flavor but it also helps to break the kale down and make it not so tough.”
Routhenstein suggests you massage the destemmed part of the kale with a combination of extra virgin olive oil, lemon juice, and tahini sauce to break up the roughage.

Kale Soup

Do you want a warming, tasty meal that’s also full of vitamins? Try a hearty bowl of kale soup. Routhenstein suggests adding finely chopped kale to soup for a nutritional boost. “It pairs well with root vegetable–based soups,” she says. “Think: autumn squash, sweet potato, and butternut squash.”

Kale Chips

Kale chips are a delicious, easy snack. “My kids love to make kale chips,” says Rissetto. “We spray the kale with olive oil and bake in the oven for 20 minutes.” The chips can be sprinkled with spices for taste.

Kale Smoothies

Although some suggest adding raw kale to smoothies, others might want to avoid raw kale for the reasons mentioned earlier. But it’s totally possible to add cooked kale to your smoothies, says Routhenstein. “Boil a handful of kale for 5 to 7 minutes and toss it into a smoothie for a boost in nutrition,” she says. “It’s surprisingly mild in flavor!”
Beyond that, Routhenstein suggests you add kale to a frittata dish, swap your burger bun for blanched lacinato kale, or sauté your kale with avocado oil and mushrooms. Once you start cooking with kale, you can decide whether you want to experiment with different recipes and flavor combinations.
Kale is a delicious vegetable that’s packed with nutrients, which makes it a fantastic addition to your diet. Don’t be afraid to experiment with new kale-based dishes or to make kale a part of your favorite meals!