Expiration Dates, Freezing Food and Cooking With Vegetable Scraps
Carleigh Bodrug and Dr. Will B discuss the shocking 40% of food waste in our society and share innovative recipes for using food scraps to improve our health. Carleigh's cookbook offers over 140 recipes made from food scraps that would typically be thrown away, emphasizing the importance of eating more plants. Dr. Will highlights the hidden nutritional value of these scraps and how incorporating them into our diets can help us reach the goal of consuming 30 plants per week. The episode aims to help listeners save money, reduce waste, and improve their health by making smarter food choices. Join ZOE to access personalized recipes and supplements to support your health journey. Follow them on Instagram for more tips and information. I am eager to hear more about the problem you just mentioned in the quickfire, but first, I would like to delve deeper into the issue. Carleigh, could you explain why such a significant amount of our food ends up as waste? I'm processing what you're saying, and it sounds like you're suggesting that we could cut our grocery bill in half. That's the key takeaway for me. Carleigh mentioned that the average Canadian family wastes over $1,700 worth of food per year, and I believe it's even more than that. By being more mindful of meal planning and reducing food waste, we can save money by not bringing unnecessary items into our homes. Additionally, incorporating a variety of plant-based foods into our diets not only promotes a healthy lifestyle but also helps in cutting costs. Will emphasized the importance of eating plants for nourishing both our bodies and our gut microbiome. Based on ZOE's randomized control trial, following a personalized plant-based program led to lower cholesterol, weight loss, and a feeling of fullness. By utilizing all parts of plants, including commonly discarded scraps, we can explore new culinary possibilities and make the most out of our grocery purchases. There are parts of plants that are often discarded, but many of them are actually edible and nutritious. For example, beet greens are full of nutrients and can be used in salads or as chips. Carrot tops taste similar to parsley and can be used in various dishes. It's important to do some research and exercise caution, but in general, peels, greens, stalks, and leaves are consumable. It may be a result of cultural habits that have led to the neglect of these parts of plants in recipes, but incorporating them into meals can enhance nutrition and reduce waste. So next time you see carrots with tops or broccoli with stalks, consider using them instead of discarding them. I would like the radish with the greens, please. Also, I believe that when food is served with the greens still intact, it tends to be more nutrient-dense and fresher for a longer period of time. Food storage is another important aspect to consider, as improper storage can lead to food waste. Proper storage techniques, such as using paper towels for spinach, storing root vegetables in water, and investing in frozen fruits and vegetables, can help extend the life of fresh produce. Frozen fruits and vegetables are often more nutrient-dense than their fresh counterparts, as they are harvested and frozen immediately, preserving their nutrients. While raw foods have the advantage of introducing plant-based microbes to the human microbiome, frozen foods still contain important nutrients like fiber, polyphenols, and phytochemicals. So, incorporating frozen produce into your diet can be a convenient and nutritious option. I absolutely love baking with spent coffee grounds. They add a wonderful chocolate flavor that enhances any recipe. One of my favorite creations is common ground granola, which includes oats, coffee grounds, coffee, tahini, and cocoa powder. It's absolutely amazing when baked.
I've also seen people bake cookies with coffee grounds and use them as a natural deodorizer in the fridge. Additionally, some people use spent coffee grounds as fertilizer for plants, which can be very beneficial.
Coffee is actually the number one source of antioxidants in the American diet, so consuming coffee grounds can provide even more health benefits. The soluble fiber, antioxidants, and insoluble fiber found in coffee grounds can make your cup of coffee even better.
Sprouting is a great way to grow your own vegetables at home inexpensively. By unlocking nature's code for germination, seeds can turn into plants with increased fiber, protein, vitamins, microbiome, and phytochemicals. For example, broccoli sprouts contain high levels of sulforaphane, a cancer-fighting phytochemical.
To start sprouting at home, try lentil sprouts. Simply soak dry lentils in a jar of water overnight, then rinse and drain them daily until sprouts appear. Once the sprouts are bright green and tender, they are ready to eat and can be enjoyed on salads or as a healthy snack. Use them in soups. Lentils are great for sprouting because they can be eaten raw without the need for cooking. Starting with just half a cup of lentils can yield a full quart mason jar of sprouts in two to three days. Sprouting is a cost-effective, space-saving way to grow nutritious food at home without the need for soil. Sprouting seeds and legumes specifically designed for sprouting are recommended for safety and higher germination rates. The nutritional benefits of sprouting are still somewhat mysterious but are believed to enhance the freshness and abundance of flavor in the sprouts. Opening it reveals its true potential as it transforms and expands into something much more than its original form. Amino acids form proteins, oligosaccharides become fiber, and enzymes break down and reconstruct these building blocks into larger, more nutritious pieces. Fiber and protein content triples or quadruples, minerals increase, and new vitamins emerge, courtesy of the microbes. It's like starting with an egg and ending up with a whole chick, a sprouting lentil growing into a tree full of nutrients that weren't there before. The magic of nature at work, turning a humble lentil into a powerhouse of nutrition. Here are a few things you can try. One of my favorite dishes is a traditional panzanella salad made with fresh tomatoes and basil, topped with a delicious tahini sauce. You can also repurpose stale bread by making croutons or breadcrumbs with herbs. I've even made a stale bread cake before. Don't throw away bread that's past its prime - there are endless ways to use it.
Will mentions that mold on bread can actually be reassuring because real bread should go bad in a few days. Commercial bread with preservatives can sit on shelves for weeks without changing or developing mold, which he finds concerning. Buying high-quality bread from local bakers can be expensive, which is why he recently invested in a bread maker to make fresh bread at home for a fraction of the cost.
Freezing bread can change its nutritional breakdown, converting starch into resistant starch that feeds gut bacteria instead of humans. This can be beneficial for gut health, as resistant starch produces anti-inflammatory compounds. Experimenting with freezing bread might be a game-changing hack for some people.
Jonathan shares his experience with bread affecting his blood sugar levels, prompting him to be cautious. He enjoys rye bread with toppings to improve his blood sugar response. Creating routines and base meals can help reduce food waste and make scrappy eating a practical and efficient practice for busy individuals. Cooking is key to utilizing the food you buy and reducing waste. Learning how to cook and teaching your children how 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 a variety of meals on an Instagram page, the reality is that even in my own home, we cycle through the same four base meals every week. The key is that each meal can be customized with different plants, serving as a food waste reduction strategy and a way to incorporate a diversity of plants into our diet.
For example, one of my favorite meals is a curry, which I make every week. It can be a red curry, yellow curry, or green curry, with coconut milk or soy milk base and a variety of vegetables, served over quinoa, rice, or noodles. Another favorite is a veggie bolognese sauce, where I throw in whatever vegetables I have on hand into a food processor and add it to a jar of pasta sauce. This creates a plant-diverse bolognese that is both abundant and reduces food waste.
When it comes to cooking with plants, the stakes are low, and mistakes can easily be fixed. By mastering a few basic recipes, like the ones mentioned, you can create delicious and versatile meals. Meal prep at the beginning of the week can make it even easier to throw together these meals, ensuring that you are prepared to eat healthy throughout the week. When you bring home your vegetables, it's a good idea to slice them up right away - carrots, bell peppers, green beans - so that when you're ready to make stir fry or pasta sauce, you can easily add them in without having to do the chopping and prep work. This preparation is key, making up 90% of the process.
Additionally, storing whole grains like rice in the refrigerator can increase the resistant starch content, locking in the nutrients. Making a big batch of soup, like minestrone, is a great way to get in your plant-based foods. Starting with garlic, onion, celery, and carrot, adding in broth and any veggies you have on hand, along with a grain like bulgur or pasta, can create a nutritious meal.
For those concerned about nutrient loss from boiling vegetables for soup, it's important to remember that cooking still has a beneficial effect on the microbiome. Water-soluble nutrients can be brought out by the soup, providing access to important vitamins and minerals. Eating a diverse diet that includes different cooking techniques is key to getting the most out of your plant-based foods.
For those with digestive health issues, such as IBS or Crohn's disease, soup can be a gentler way to consume fiber and still reap the health benefits. Soup and salad together can provide a balanced mix of cooked and raw vegetables for optimal nutrition. Soup can be an easier way for those struggling to increase their plant intake to get in more fiber without discomfort. Slow-cooked foods like soups and stews are gentle on the gut as they are pre-digested. Smoothies are also easier to digest, while stir-fried foods are a bit easier than raw foods but not as gentle as soups. Starting with soups is a great option for those with gut issues.
Summary:
- 40% of food is thrown away due to expiry dates, but using our senses can help prevent waste.
- Aim for 30 plants a week for optimal health.
- Frozen foods can be better than fresh options and are more cost-effective.
- Sprouting is a fun and accessible way to add nutrients to your diet.
- Aquafaba, the water from a can of chickpeas, is a magic ingredient.
- Try base meals like veggie bolognese for a simple and nutritious dish.
- Soups are a great way to consume a variety of nutrients without losing their value.
Overall, incorporating these tips into your diet can help you make healthier choices and reduce food waste. Thank you to the experts for sharing their insights! following sentence:
The cat chased the mouse around the house.
Rewritten sentence: The mouse was chased by the cat throughout the house.
I've also seen people bake cookies with coffee grounds and use them as a natural deodorizer in the fridge. Additionally, some people use spent coffee grounds as fertilizer for plants, which can be very beneficial.
Coffee is actually the number one source of antioxidants in the American diet, so consuming coffee grounds can provide even more health benefits. The soluble fiber, antioxidants, and insoluble fiber found in coffee grounds can make your cup of coffee even better.
Sprouting is a great way to grow your own vegetables at home inexpensively. By unlocking nature's code for germination, seeds can turn into plants with increased fiber, protein, vitamins, microbiome, and phytochemicals. For example, broccoli sprouts contain high levels of sulforaphane, a cancer-fighting phytochemical.
To start sprouting at home, try lentil sprouts. Simply soak dry lentils in a jar of water overnight, then rinse and drain them daily until sprouts appear. Once the sprouts are bright green and tender, they are ready to eat and can be enjoyed on salads or as a healthy snack. Use them in soups. Lentils are great for sprouting because they can be eaten raw without the need for cooking. Starting with just half a cup of lentils can yield a full quart mason jar of sprouts in two to three days. Sprouting is a cost-effective, space-saving way to grow nutritious food at home without the need for soil. Sprouting seeds and legumes specifically designed for sprouting are recommended for safety and higher germination rates. The nutritional benefits of sprouting are still somewhat mysterious but are believed to enhance the freshness and abundance of flavor in the sprouts. Opening it reveals its true potential as it transforms and expands into something much more than its original form. Amino acids form proteins, oligosaccharides become fiber, and enzymes break down and reconstruct these building blocks into larger, more nutritious pieces. Fiber and protein content triples or quadruples, minerals increase, and new vitamins emerge, courtesy of the microbes. It's like starting with an egg and ending up with a whole chick, a sprouting lentil growing into a tree full of nutrients that weren't there before. The magic of nature at work, turning a humble lentil into a powerhouse of nutrition. Here are a few things you can try. One of my favorite dishes is a traditional panzanella salad made with fresh tomatoes and basil, topped with a delicious tahini sauce. You can also repurpose stale bread by making croutons or breadcrumbs with herbs. I've even made a stale bread cake before. Don't throw away bread that's past its prime - there are endless ways to use it.
Will mentions that mold on bread can actually be reassuring because real bread should go bad in a few days. Commercial bread with preservatives can sit on shelves for weeks without changing or developing mold, which he finds concerning. Buying high-quality bread from local bakers can be expensive, which is why he recently invested in a bread maker to make fresh bread at home for a fraction of the cost.
Freezing bread can change its nutritional breakdown, converting starch into resistant starch that feeds gut bacteria instead of humans. This can be beneficial for gut health, as resistant starch produces anti-inflammatory compounds. Experimenting with freezing bread might be a game-changing hack for some people.
Jonathan shares his experience with bread affecting his blood sugar levels, prompting him to be cautious. He enjoys rye bread with toppings to improve his blood sugar response. Creating routines and base meals can help reduce food waste and make scrappy eating a practical and efficient practice for busy individuals. Cooking is key to utilizing the food you buy and reducing waste. Learning how to cook and teaching your children how 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 a variety of meals on an Instagram page, the reality is that even in my own home, we cycle through the same four base meals every week. The key is that each meal can be customized with different plants, serving as a food waste reduction strategy and a way to incorporate a diversity of plants into our diet.
For example, one of my favorite meals is a curry, which I make every week. It can be a red curry, yellow curry, or green curry, with coconut milk or soy milk base and a variety of vegetables, served over quinoa, rice, or noodles. Another favorite is a veggie bolognese sauce, where I throw in whatever vegetables I have on hand into a food processor and add it to a jar of pasta sauce. This creates a plant-diverse bolognese that is both abundant and reduces food waste.
When it comes to cooking with plants, the stakes are low, and mistakes can easily be fixed. By mastering a few basic recipes, like the ones mentioned, you can create delicious and versatile meals. Meal prep at the beginning of the week can make it even easier to throw together these meals, ensuring that you are prepared to eat healthy throughout the week. When you bring home your vegetables, it's a good idea to slice them up right away - carrots, bell peppers, green beans - so that when you're ready to make stir fry or pasta sauce, you can easily add them in without having to do the chopping and prep work. This preparation is key, making up 90% of the process.
Additionally, storing whole grains like rice in the refrigerator can increase the resistant starch content, locking in the nutrients. Making a big batch of soup, like minestrone, is a great way to get in your plant-based foods. Starting with garlic, onion, celery, and carrot, adding in broth and any veggies you have on hand, along with a grain like bulgur or pasta, can create a nutritious meal.
For those concerned about nutrient loss from boiling vegetables for soup, it's important to remember that cooking still has a beneficial effect on the microbiome. Water-soluble nutrients can be brought out by the soup, providing access to important vitamins and minerals. Eating a diverse diet that includes different cooking techniques is key to getting the most out of your plant-based foods.
For those with digestive health issues, such as IBS or Crohn's disease, soup can be a gentler way to consume fiber and still reap the health benefits. Soup and salad together can provide a balanced mix of cooked and raw vegetables for optimal nutrition. Soup can be an easier way for those struggling to increase their plant intake to get in more fiber without discomfort. Slow-cooked foods like soups and stews are gentle on the gut as they are pre-digested. Smoothies are also easier to digest, while stir-fried foods are a bit easier than raw foods but not as gentle as soups. Starting with soups is a great option for those with gut issues.
Summary:
- 40% of food is thrown away due to expiry dates, but using our senses can help prevent waste.
- Aim for 30 plants a week for optimal health.
- Frozen foods can be better than fresh options and are more cost-effective.
- Sprouting is a fun and accessible way to add nutrients to your diet.
- Aquafaba, the water from a can of chickpeas, is a magic ingredient.
- Try base meals like veggie bolognese for a simple and nutritious dish.
- Soups are a great way to consume a variety of nutrients without losing their value.
Overall, incorporating these tips into your diet can help you make healthier choices and reduce food waste. Thank you to the experts for sharing their insights! following sentence:
The cat chased the mouse around the house.
Rewritten sentence: The mouse was chased by the cat throughout the house.
