The truth about expiration dates, freezing food and cooking with vegetable scraps
Carleigh Bodrug shares innovative recipes for using food scraps and Dr. Will B reveals the health benefits of incorporating them into our diets. Together, they discuss how reducing food waste can lead to healthier eating habits and help us reach our goal of consuming 30+ vegetables per week. Carleigh, a best-selling cookbook author and founder of Plant You, has developed a weekly meal plan focused on utilizing food scraps, while Will, a gastroenterologist and medical director, explains the nutritional value of these often discarded items. By learning new recipes and making the most of our groceries, we can save money, reduce waste, and improve our health. Join them in this episode as they inspire listeners to make smarter food choices and embrace scrappy cooking. I can't wait to hear more about this issue, but first, I'd like to understand why so much of our food ends up as waste. Carleigh, can you shed some light on this? It occurs to me that you're suggesting we could save 50% on our grocery bill. That's what I'm understanding. Carleigh mentions that the average Canadian family wastes over $1,700 worth of food per year, but she thinks it's even more. By planning meals carefully and being mindful of not bringing excess food into the home, you can save money on groceries. Additionally, by incorporating more plant-based foods into your diet and using parts of plants that are often discarded, you can eat healthily, reduce waste, and save money. Will explains that eating a variety of plants can nourish both humans and their microbes, leading to improved gut health. He also discusses a randomized control trial that showed following a personalized plant-based program like ZOE can lead to lower cholesterol, weight loss, and feeling more full. Carleigh emphasizes the importance of using all parts of plants in cooking, as many edible parts are often thrown away in North America. By exploring the potential of whole plants and utilizing all parts, you can create nutritious, delicious, and affordable meals. There are parts of plants that are often discarded but are actually edible and nutritious. For example, beet greens are nutrient-dense and delicious, yet most people only eat the beetroot. Carrot tops taste similar to parsley and can be used in various dishes. The fear of consuming these parts of plants may stem from cultural habits that prioritize certain parts over others. By being more open-minded and knowledgeable about these plant parts, we can reduce waste and enhance our nutrition. I would like the radish with the greens, please. Also, I believe that when food comes with the greens still attached, it may be more nutrient-dense, fresher, and last longer. Food storage is a significant issue, as improper storage can lead to waste. Properly storing food can extend its shelf life. For example, putting a dry paper towel in a box of spinach can help absorb moisture and prevent it from going bad. Root vegetables like green onions and cilantro can be stored in water to prolong their freshness. Additionally, frozen fruits and vegetables can be more nutrient-dense than fresh produce, as they are harvested and frozen immediately. This can be especially beneficial in areas where fresh produce is shipped long distances and may not be as fresh upon arrival. Frozen produce retains its nutrients, fiber, and phytochemicals, making it a convenient and nutritious option. One of my favorite things to do is bake with spent coffee grounds because they enhance the flavor of chocolate just like coffee does. I have a great recipe for common ground granola where you mix oats, spent coffee grounds, coffee, tahini, and cocoa powder, then bake it for an amazing treat.
You can also use coffee grounds to deodorize your fridge by putting them in a bowl and leaving them there for a week. Additionally, some people use spent coffee grounds as fertilizer for plants, although I can't personally attest to its effectiveness since I struggle to keep plants alive.
Coffee is actually the number one source of antioxidants in the American diet, so consuming coffee grounds can provide even more health benefits. When you brew coffee, you only get a fraction of the soluble fiber and antioxidants present in the coffee bean, so consuming the grounds can be beneficial.
Sprouting is a great way to turn inexpensive seeds into a bounty of fresh vegetables at home. It involves unlocking nature's code for germination, where the seed turns into a plant. Sprouts are packed with fiber, protein, vitamins, microbiomes, and phytochemicals. For example, broccoli sprouts contain a high amount of sulforaphane, a cancer-fighting compound.
To sprout at home, you can start with lentil sprouts by soaking dry lentils overnight in a jar, then rinsing and draining them daily until they sprout. Once they are bright green and tender, you can enjoy them on salads or as a snack. Sprouting is a simple and affordable way to incorporate more fresh and nutritious foods into your diet. Place the sprouts in soups. Dr. Will Bulsiewicz explains that lentil sprouts can be eaten raw, making them a convenient addition to soups. Starting with just half a cup of lentils can yield a full quart mason jar of sprouts in just two to three days. This process is cost-effective, requires minimal space, and doesn't need soil. By purchasing specific sprouting seeds and legumes, which are tested for pathogens, the sprouts are safe for consumption. Additionally, sprouting enhances the nutritional value of the food, although the exact reasons are not fully understood. When you open it, it unfolds in a beautiful way, expanding and transforming into something greater than its original form. Amino acids become proteins, oligosaccharides turn into fiber, and enzymes provided by nature break down and rebuild these building blocks into larger, more complex pieces. As the sprouting process unfolds over a few days, fiber and protein content can increase by three to fourfold, with additional minerals and vitamins emerging from the microbes present.
In a way, sprouting is like witnessing the growth of a tree from a tiny seed, with nutrients developing as the plant expands. The plant itself doesn't expect to be consumed; it's aiming to grow into a bush. But by intervening early in the sprouting process, we can access a wealth of new nutrients that were previously locked within the seed.
Similarly, the water in a can of chickpeas, known as aquafaba, is a valuable resource that should not be discarded. This liquid, which absorbs soluble components from the chickpeas, can be used as a versatile vegan alternative to eggs in various dishes, such as meringues, mousses, and baked goods. Recent studies have shown that aquafaba contains around 80 different types of fiber that specifically support beneficial gut bacteria, making it a valuable ingredient for gut health.
Considering the wastage of bread, especially in the UK and North America, it's important to minimize excess purchases and freeze unused portions to prevent spoilage. Stale bread can be repurposed into delicious recipes, known as "stale bread recipes," before mold sets in. By being mindful of our consumption and utilizing creative ways to use food items like sprouted lentils, aquafaba, and stale bread, we can reduce waste and maximize the nutritional value of our meals. Here are a couple of things you can try. One of my go-to favorites is a classic panzanella salad with fresh tomatoes and basil, topped with a delicious tahini sauce. Another option is to turn your old bread into croutons by chopping it up, adding herbs, and baking it. You can also blend the bread with herbs to make breadcrumbs or even try making a stale bread cake.
Instead of throwing away bread that's past its prime, consider using it for various recipes. Mold on bread can actually be reassuring as it indicates that the bread is real and fresh. Commercial breads often contain preservatives to extend their shelf life, which can be concerning.
To enjoy high-quality bread without breaking the bank, consider investing in a bread maker. You can use the best flour and ingredients to make fresh bread at home for a fraction of the cost of buying it from a bakery. Just keep in mind that homemade bread typically only lasts about three days.
Freezing bread can change its nutritional breakdown by turning some of the starch into resistant starch, which feeds gut bacteria. This can be beneficial for gut health and may reduce the calorie content of the bread. Freezing bread can also help improve blood sugar responses for those who are sensitive to carbohydrates.
Creating routines around meal planning and cooking can help reduce food waste and make scrappy eating more efficient. Cooking at home is a great way to utilize the food you buy and reduce waste. By making cooking a priority and planning meals based on what you have on hand, you can make scrappy eating a sustainable practice in your daily life. Learning how to cook and teaching your children to cook is one of the greatest gifts you can give yourself and your family. Not only is it nourishing, but it also helps save money and reduce food waste. Despite what people may think when they see my Instagram page, my family often cycles through the same four base meals each week. The key is that we can add different plants to these meals, serving as a food waste reduction strategy and allowing us to eat a variety of plants, which is important for our health.
For example, one of our favorite meals is curry. I usually make a red curry with coconut milk and red curry paste, adding various vegetables and serving it over quinoa, rice, or noodles. Another favorite is a veggie bolognese sauce, where I throw in whatever vegetables I have in my fridge and process them with onion, garlic, and mushrooms before adding them to a jar of pasta sauce.
Cooking with plants is forgiving, and the stakes are low. You can always adjust the flavors if needed. By mastering basic recipes like these, you can easily create delicious meals without worrying about making mistakes. Meal prepping at the beginning of the week can also make it easier to throw together these meals, ensuring that you are prepared and able to eat healthy throughout the week. Once you bring those vegetables home, it's a good idea to slice up carrots, bell peppers, and green beans in advance. This way, when you're ready to make stir fry or pasta sauce, you can easily throw them into the dish without having to do the chopping and prep work each time. Preparation is key, making up about 90% of the effort.
On the topic of storing whole grains like rice in the refrigerator, it actually increases the resistant starch content, similar to how freezing bread creates resistant starch. This locks in the nutrients rather than losing them.
Another great way to incorporate more plants into your diet is through soup. Soup is a fantastic option, especially as we head into soup season. You can create a nutrient-dense minestrone soup using a variety of veggies, grains, and homemade vegetable broth. Additionally, saving onion and garlic skins to make your own broth can provide access to beneficial phytochemicals like quercetin, which is associated with longevity.
When it comes to concerns about nutrient loss when making soup, studies show that cooking food still has a positive effect on the microbiome, albeit in a slightly different way. Cooking can actually make certain nutrients more accessible, as water-soluble nutrients are brought out in the soup. So there's no need to worry about losing nutritional value when making soup.
For those with digestive issues like IBS, Crohn's disease, or ulcerative colitis, consuming cooked foods like soup can be easier on the gut compared to raw foods. Slow-cooking soup helps to pre-digest the fiber, making it more gentle on the digestive system while still providing health benefits.
Incorporating a mix of cooked and raw plant-based foods in your diet can offer a diverse range of health benefits. Soup, in combination with other plant-based dishes, can be a more manageable way to increase your plant intake, especially for those transitioning from a low-fiber diet to a more plant-rich one. Slow cooked foods like soups and stews are gentle on the gut as they are pre-digested, making them easier to digest. Smoothies are also easier to digest, while stir-fried foods are slightly easier to digest than raw foods, but not as much as slow-cooked ones like soup.
For those with gut issues, starting with soup can be a great option. It is recommended to aim for consuming 30 different plants each week to maximize nutrient intake. Frozen foods can sometimes be better than fresh produce, and sprouting vegetables can add a fun twist to meal preparation.
Aquafaba, the water from canned chickpeas, is a magical ingredient that can be used in cooking. Base meals like veggie bolognese are a simple way to use up leftover vegetables. Making soup is a great way to retain the nutrients from vegetables and make them more accessible to those with digestive issues.
Overall, incorporating a variety of plant-based foods into your diet, trying new cooking methods, and being creative with ingredients can lead to a healthier and more sustainable approach to eating. following sentence:
The quick brown fox jumps over the lazy dog.
The fast brown fox leaps over the idle dog.
You can also use coffee grounds to deodorize your fridge by putting them in a bowl and leaving them there for a week. Additionally, some people use spent coffee grounds as fertilizer for plants, although I can't personally attest to its effectiveness since I struggle to keep plants alive.
Coffee is actually the number one source of antioxidants in the American diet, so consuming coffee grounds can provide even more health benefits. When you brew coffee, you only get a fraction of the soluble fiber and antioxidants present in the coffee bean, so consuming the grounds can be beneficial.
Sprouting is a great way to turn inexpensive seeds into a bounty of fresh vegetables at home. It involves unlocking nature's code for germination, where the seed turns into a plant. Sprouts are packed with fiber, protein, vitamins, microbiomes, and phytochemicals. For example, broccoli sprouts contain a high amount of sulforaphane, a cancer-fighting compound.
To sprout at home, you can start with lentil sprouts by soaking dry lentils overnight in a jar, then rinsing and draining them daily until they sprout. Once they are bright green and tender, you can enjoy them on salads or as a snack. Sprouting is a simple and affordable way to incorporate more fresh and nutritious foods into your diet. Place the sprouts in soups. Dr. Will Bulsiewicz explains that lentil sprouts can be eaten raw, making them a convenient addition to soups. Starting with just half a cup of lentils can yield a full quart mason jar of sprouts in just two to three days. This process is cost-effective, requires minimal space, and doesn't need soil. By purchasing specific sprouting seeds and legumes, which are tested for pathogens, the sprouts are safe for consumption. Additionally, sprouting enhances the nutritional value of the food, although the exact reasons are not fully understood. When you open it, it unfolds in a beautiful way, expanding and transforming into something greater than its original form. Amino acids become proteins, oligosaccharides turn into fiber, and enzymes provided by nature break down and rebuild these building blocks into larger, more complex pieces. As the sprouting process unfolds over a few days, fiber and protein content can increase by three to fourfold, with additional minerals and vitamins emerging from the microbes present.
In a way, sprouting is like witnessing the growth of a tree from a tiny seed, with nutrients developing as the plant expands. The plant itself doesn't expect to be consumed; it's aiming to grow into a bush. But by intervening early in the sprouting process, we can access a wealth of new nutrients that were previously locked within the seed.
Similarly, the water in a can of chickpeas, known as aquafaba, is a valuable resource that should not be discarded. This liquid, which absorbs soluble components from the chickpeas, can be used as a versatile vegan alternative to eggs in various dishes, such as meringues, mousses, and baked goods. Recent studies have shown that aquafaba contains around 80 different types of fiber that specifically support beneficial gut bacteria, making it a valuable ingredient for gut health.
Considering the wastage of bread, especially in the UK and North America, it's important to minimize excess purchases and freeze unused portions to prevent spoilage. Stale bread can be repurposed into delicious recipes, known as "stale bread recipes," before mold sets in. By being mindful of our consumption and utilizing creative ways to use food items like sprouted lentils, aquafaba, and stale bread, we can reduce waste and maximize the nutritional value of our meals. Here are a couple of things you can try. One of my go-to favorites is a classic panzanella salad with fresh tomatoes and basil, topped with a delicious tahini sauce. Another option is to turn your old bread into croutons by chopping it up, adding herbs, and baking it. You can also blend the bread with herbs to make breadcrumbs or even try making a stale bread cake.
Instead of throwing away bread that's past its prime, consider using it for various recipes. Mold on bread can actually be reassuring as it indicates that the bread is real and fresh. Commercial breads often contain preservatives to extend their shelf life, which can be concerning.
To enjoy high-quality bread without breaking the bank, consider investing in a bread maker. You can use the best flour and ingredients to make fresh bread at home for a fraction of the cost of buying it from a bakery. Just keep in mind that homemade bread typically only lasts about three days.
Freezing bread can change its nutritional breakdown by turning some of the starch into resistant starch, which feeds gut bacteria. This can be beneficial for gut health and may reduce the calorie content of the bread. Freezing bread can also help improve blood sugar responses for those who are sensitive to carbohydrates.
Creating routines around meal planning and cooking can help reduce food waste and make scrappy eating more efficient. Cooking at home is a great way to utilize the food you buy and reduce waste. By making cooking a priority and planning meals based on what you have on hand, you can make scrappy eating a sustainable practice in your daily life. Learning how to cook and teaching your children to cook is one of the greatest gifts you can give yourself and your family. Not only is it nourishing, but it also helps save money and reduce food waste. Despite what people may think when they see my Instagram page, my family often cycles through the same four base meals each week. The key is that we can add different plants to these meals, serving as a food waste reduction strategy and allowing us to eat a variety of plants, which is important for our health.
For example, one of our favorite meals is curry. I usually make a red curry with coconut milk and red curry paste, adding various vegetables and serving it over quinoa, rice, or noodles. Another favorite is a veggie bolognese sauce, where I throw in whatever vegetables I have in my fridge and process them with onion, garlic, and mushrooms before adding them to a jar of pasta sauce.
Cooking with plants is forgiving, and the stakes are low. You can always adjust the flavors if needed. By mastering basic recipes like these, you can easily create delicious meals without worrying about making mistakes. Meal prepping at the beginning of the week can also make it easier to throw together these meals, ensuring that you are prepared and able to eat healthy throughout the week. Once you bring those vegetables home, it's a good idea to slice up carrots, bell peppers, and green beans in advance. This way, when you're ready to make stir fry or pasta sauce, you can easily throw them into the dish without having to do the chopping and prep work each time. Preparation is key, making up about 90% of the effort.
On the topic of storing whole grains like rice in the refrigerator, it actually increases the resistant starch content, similar to how freezing bread creates resistant starch. This locks in the nutrients rather than losing them.
Another great way to incorporate more plants into your diet is through soup. Soup is a fantastic option, especially as we head into soup season. You can create a nutrient-dense minestrone soup using a variety of veggies, grains, and homemade vegetable broth. Additionally, saving onion and garlic skins to make your own broth can provide access to beneficial phytochemicals like quercetin, which is associated with longevity.
When it comes to concerns about nutrient loss when making soup, studies show that cooking food still has a positive effect on the microbiome, albeit in a slightly different way. Cooking can actually make certain nutrients more accessible, as water-soluble nutrients are brought out in the soup. So there's no need to worry about losing nutritional value when making soup.
For those with digestive issues like IBS, Crohn's disease, or ulcerative colitis, consuming cooked foods like soup can be easier on the gut compared to raw foods. Slow-cooking soup helps to pre-digest the fiber, making it more gentle on the digestive system while still providing health benefits.
Incorporating a mix of cooked and raw plant-based foods in your diet can offer a diverse range of health benefits. Soup, in combination with other plant-based dishes, can be a more manageable way to increase your plant intake, especially for those transitioning from a low-fiber diet to a more plant-rich one. Slow cooked foods like soups and stews are gentle on the gut as they are pre-digested, making them easier to digest. Smoothies are also easier to digest, while stir-fried foods are slightly easier to digest than raw foods, but not as much as slow-cooked ones like soup.
For those with gut issues, starting with soup can be a great option. It is recommended to aim for consuming 30 different plants each week to maximize nutrient intake. Frozen foods can sometimes be better than fresh produce, and sprouting vegetables can add a fun twist to meal preparation.
Aquafaba, the water from canned chickpeas, is a magical ingredient that can be used in cooking. Base meals like veggie bolognese are a simple way to use up leftover vegetables. Making soup is a great way to retain the nutrients from vegetables and make them more accessible to those with digestive issues.
Overall, incorporating a variety of plant-based foods into your diet, trying new cooking methods, and being creative with ingredients can lead to a healthier and more sustainable approach to eating. following sentence:
The quick brown fox jumps over the lazy dog.
The fast brown fox leaps over the idle dog.
