Category Archives: pantry

pantry pests

Pantry Pests

by pantry, pest control,
I was completely unprepared for my monthly pantry moth trap check. Normally I check the trap and there’s nothing there. This time I was astonished to see nearly a dozen little moths stuck to the tape. I’m so focused on making sure my preparedness pantry is clean and organized that I was astonished to see this many moths.
 
Pantry moths, and other pests, can be quite a challenge. Which is why I thought it would be a good idea to share about the different types of pests that can get into your food storage. I’ll also share ideas about how to deal with them.
 
Let's start by identifying these pests and where they tend to hang out.
 
First, it’s important to know that finding pests in your food storage doesn’t mean your house is dirty. Often, these critters hitch a ride in your groceries or find their way through tiny openings and sneak unnoticed into your pantry. Here are some of the more common pantry pests:
 
  • Beetles, there are so many different kinds. The most commonly found beetles include drugstore, confused, saw-toothed, spider beetles, warehouse, and flour beetles. They tend to target pantry staples like flour and grains. Infested food should be discarded, especially because warehouse beetle larvae hairs may trigger an allergic reactions if consumed.
  • Cockroaches are the worst. There are several different kinds and sizes. They tend to swarm your trash or possibly get into your dishwasher (remember to clean that dishwasher food trap out regularly) and their droppings may cause allergies.
  • Indian Meal Moths. These are those little flyers that love setting up shop in your pantry. They usually come in with flour or pasta from the store and can lay hundreds of eggs, causing a real hassle. This is part of why I encourage freezing grains and flours before putting them into the pantry. It won’t stop them, but it can help reduce their numbers.
  • Pharaoh Ants. These tiny yellow or light brown ants tend to alternate between a desire for carb-rich and then protein-rich foods. Unfortunately while they’re looking for their next food fix, they may find your pantry.
  • Spiders can sometimes be found hanging around in your pantry, especially if there’s an infestation of other bugs they can eat.
  • Weevils are tiny bugs that feast on rice, barley, corn, and oats. They’re so small that they show up simply as dark specs in the flour or grain.
  • Yellow Mealworms love damp, moldy food, so if you spot them, the item was likely already expired or got too damp.

What Pantry Pests Like to Eat

The critters found lurking in your pantry or long-term food storage have got their eyes set on your food. They won’t bite or sting, but nobody wants them around. Both adults and larvae can be found in your food storage. They are most commonly found in starchy or sweet things but that’s not all they eat. And they’re not too picky when it comes to gluten free or gluten full, they like it all. Common food items they like include:
 
  • Cookies
  • Cornmeal or corn kernels
  • Crackers
  • Flour
  • Legumes - beans and peas
  • Nuts and seeds - and flours made from them
  • Pasta
  • Powdered milk
  • Spices
  • Sugar
  • Sugary drink mixes

How to Keep Pests out of Your Food Storage

pantry pest

 
Preventing pantry pests from sneaking into your food storage is important. If possible you want to get them out before they get into your food. It can be a tricky proposition because some of them are chewers, eating through plastic, cardboard, or even waxed paper. Rodents can also be relentless, after all, they’re hungry. But not to worry, there are ways to safeguard your food.
 
Keep your storage areas as neat as you can. Tidy up any spills and moisture as quickly as possible to prevent the bugs from making their home in your pantry.
 
Be sure to rotate long-term storage items regularly to keep things fresh. Learn how to build a preparedness pantry and great tips for how to properly rotate and document your food store when you join The Preparedness Pantry Masterclass.
 
Seal items tightly and only open when you’re ready to use them. It’s important to regularly check your pantry, especially your long-term food storage, for any signs of unwelcome visitors. Glass containers are a great option when possible, and freezing flours, nuts, and grains may help reduce the potential for an infestation.
 
For an aromatic twist some people encourage keeping garlic, bay leaves, or mint in the pantry area to help repel bugs.
 
If you do discover an infestation it’s important to pull out all of the items in your pantry and check for chewed boxes, rodent droppings, or other telltale signs like webs and debris on the shelves or in corners.
 
Get rid of any contaminated food in well-sealed trash bags – this is necessary to prevent the pests from coming back into your house. Vacuum and scrub your food storage area, wiping down every single surface. If your infestation is severe or keeps happening you may need to hire a professional to address the situation.
 

In conclusion

Remember, keeping a clean and dry house, sealing cracks, and promptly disposing of infested items can help prevent these uninvited pantry pests from taking over. They’re not there because your house is dirty. They’re simply looking for food and/or shelter and they often come in with the groceries. If you do have an infestation take the time to pull everything out of your pantry and thoroughly clean and inspect your items before putting them back in the pantry.
oats

Oats: Types, Health Benefits, And Easy Recipes

by breakfast, grains, health, oats, pantry

Winter is coming and those colder days seem like the perfect time for a bowl of oatmeal in the morning.  I frequently get questions wanting to know if oats are okay to eat.  The answer? It depends.

Oats have been consumed for more than 2000 years in many places around the world. There is good reason for this; it’s because of the many health benefits of this grain. Some people may not choose to consume oats because of concerns about carbohydrates. But as long as you do not have a sensitivity or a dietary protocol that calls for you to avoid them, oats are a wonderful food and are can be good for us. 

The health benefits of oats

Scientific studies of the health-beneficial properties of oats show the benefits of them can include:

  • the ability to reduce cholesterol
  • may help reduce cardiovascular disease
  • can help stabilize blood sugar
  • supportive for improved gut microbiota colonies
  • may help reduce obesity
  • possibly support reducing inflammation

Nutritionally oats provide manganese, selenium, tryptophan, phosphorus, magnesium, and several B vitamins. They even provide a modest amount of protein (6 g per cup). And they’re high in both soluble and insoluble fiber.

Soluble fiber is easily digested and helps the body by slowing down how quickly it can process simple starches and sugars. Soluble fiber also breaks down within the digestive tract, binding with cholesterol and thereby escorting it out of the body.

Insoluble fiber cannot be digested and helps to create bulkier stools which move through the system more quickly. They also help mitigate certain bile acids.

Do oats have gluten?

When it comes to oats there are two questions I get asked a lot

  1. Do oats have gluten
  2. What’s the difference between oats and barley

Oats and barley are not the same, they are two completely different grains.  Barley has gluten so if you have gluten intolerance issues or Celiac Disease (CD) you cannot eat it, ever. If you think you have CD, I encourage you to get genetically. If you do not test positive for Celiac Disease but feel that there is a gluten intolerance,  you’ll want to work with someone as you go through an elimination diet.

When it comes to oats all of the research I have found indicates that oats do not have gluten in them. However, they are frequently grown near wheat or processed in the same facility as wheat or transported with wheat. This means that cross-contamination is an issue.  For those with CD there are concerns that the proteins in oats may still present a problem.  It is recommended that they be added to the diet with caution and only after all CD symptoms are resolved and there has been adherence to a strict gluten free diet for at least six months

There are some companies that advertise gluten-free oats.  They keep separate gluten-free facilities if they happen to produce gluten-containing foods as well. If gluten is an issue for you it’s important to get certified gluten-free oats to be sure there’s no cross contamination.

Different kinds of oatstypes of oats

There are different forms of oats available, this is important to keep in mind when choosing which ones to eat.

Quick or instant oatmeal – this is not a good choice because the oats are rolled into flakes and then cut up broken down. This form of oatmeal goes through your body too quickly and can affect blood sugar levels. It's also highly processed which typically means less nutritious. This tends to be the type of oats present in those quick fix oatmeal packets.

Old fashioned or rolled oats – these are a good option. Some of the bran is removed during the rolling, or flaking process, but this is still a lower process version. It tends to be the one recommended for cereals, and for use in other recipes. Rolled oats may

 Oat groats – the groats are the whole grain, meaning they have all of the fiber and the beneficial germ. These take a long time to cook and are very chewy and dense.  Due to the high level of fiber these take a long time to cook.  The groats are also what is ground up and used to make oat flour.

Steel cut oats – these are sometimes also called Irish Oats. For steel-cut oats the groat has been cut apart into smaller pieces. Because it’s still very dense and not rolled, steel cut oats can take a while to cook, but not as long as groats.

Oat bran – the bran is the outer coating of the groat and has the most fiber. This is sometimes removed from the groat and packaged for use either as a cereal or to put into other recipes to increase the fiber content.

Recipes

One cup of oats per day is beneficial, especially if you have high cholesterol or are looking for foods to help stabilize blood sugar. Below are a few of my favorite recipes using oats.

Steel Cut Oats

Freydis' Fabulous Pudding

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Ingredients
  

  • 1 C. steel cut oatmeal
  • 4 C. water
  • 1 C. milk
  • 2 eggs
  • 1 C. sucanat
  • 2 T. butter
  • 1/2 t. ground cinnamon
  • 1/2 C. raisins

Instructions
 

  • Toast the oatmeal in a pan until lightly browned
  • Bring the water to a boil, add the oatmeal, reduce heat and cook 20 minutes until done
  • Preheat oven to 350 deg F
  • Oil the inside of a 1.5 quart baking dish
  • In a large bowl mix together milk, eggs, sucanat, butter and cinnamon
  • Add in raisins and oatmeal
  • Pour into baking dish
  • Bake 30-35 minutes until done
    Can be served warm, room temperature or cold. 
    Option:  Sometimes I vary this by substituting apple pie spice for the cinnamon and chopped dried apple for the raisins.
    Delicious! Enjoy!

If you’re looking for a quick and easy breakfast that’s ready when you wake up the solution is overnight oats.  This recipe goes together very easily and adds a little Greek yogurt for an extra protein boost.  The recipe can easily be doubled or tripled if there are multiple family members to feed or if you’re looking to get a head start on the next three days.

Oats Can Be A Healthy Choice

Blueberry Overnight Oats

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Ingredients
  

  • ⅓ cup old-fashioned oats
  • ⅓ cup plain organic, whole milk Greek yogurt
  • ⅓ cup plain almond milk
  • 1 tablespoon chia seeds
  • ½ tablespoon or honey
  • 1 teaspoon vanilla extract
  • ¼ teaspoon cinnamon
  • ¼ cup organic blueberries

Instructions
 

  • In a medium mixing bowl combine oats, almond milk, chia seeds, yogurt, honey, and vanilla until fully combined
  • Cover the bowl and place in the refrigerator overnight
  • In the morning serve oatmeal into two containers
  • Top with cinnamon and blueberries
    Enjoy!

Cinnamon is a favorite way to flavor oatmeal.  This is a warm and simple way to start your day.  And as I know from when I had kids in the house, this recipe quadruples easily.  If you’re looking for a slightly more flavorful punch you can substitute pumpkin pie spice for the cinnamon. 

Simple Cinnamon Oatmeal

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Ingredients
  

  • ½ cup of water
  • ¾ cups old-fashioned rolled oats
  • ⅛ teaspoon salt
  • 1 cup almond milk
  • ¼ teaspoon real vanilla
  • 1 tablespoon organic butter
  • Toppings: cinnamon, maple syrup, and chopped almonds

Instructions
 

  • Put the water in a small pan and bring it to a boil
  • Add the oats, salt, and ¾ cup of milk
  • Reduce heat to a simmer for 4 - 5 minutes
  • Stir in the butter and remaining milk
  • Remove pan from heat and let the mixture cool slightly
  • Stir in vanilla, add toppings and serve

 

Sources
 

Dioum, El Hadji M. et al. “Oats Lower Age-Related Systemic Chronic Inflammation (Iage) In Adults At Risk For Cardiovascular Disease”. Nutrients, vol 14, no. 21, 2022, p. 4471. MDPI AG, doi:10.3390/nu14214471.

 

Martinez-Villaluenga, C. and Penas, E. Health Benefits of Oat: Current Evidence and Molecular Mechanisms. Institute of Food Science. Technology and Nutrition (ICTAN-CSIC), Juan de la Cierva 3, 28006 Madrid, Spain. 23 January 2017. https://doi.org/10.1016/j.cofs.2017.01.004

 

Paudel, D.; Dhungana, B.; Caffe, M.; Krishnan, P. A Review of Health-Beneficial Properties of Oats. Foods 2021, 10, 2591. https://doi.org/10.3390/foods10112591

 

Spector Cohen, Inna et al. “To Be Oats Or Not To Be? An Update On The Ongoing Debate On Oats For Patients With Celiac Disease”. Frontiers In Pediatrics, vol 7, 2019. Frontiers Media SA, doi:10.3389/fped.2019.00384.

What’s In Season: October Produce Guide

by Fall, fruit, pantry, seasonal, seasons, vegetables, ,

Autumn is a time for a change of pace. The days are getting shorter, the leaves are changing colors and the cool air is coming in. With the change of season comes new produce to try! Here's a list of what's in season this Fall:

Acorn Squash

Acorn and butternut squash are among the types of winter squash that belong to the gourd family, which also includes pumpkin and zucchini. 

Winter squashes have many health benefits, such as high levels of fiber to help keep your digestive system in good shape, vitamin A for proper eye function, and potassium, an essential mineral that helps regulate blood pressure.

Try my flavorful stuffed acorn recipe!

Butternut Squash

Butternut squash is usually a little sweeter and nuttier than acorn squash. The nutty flavor makes butternut perfect as an addition to soups. 

Like acorn squash, acorn squash is also a winter squash filled with fiber, vitamin A, potassium and minerals. 

Apples

With a history that stretches back more than two thousand years, apples have been the apple of our eye since their first introduction to European cultures. 

Aside from high fiber content, apples also boast good levels of polyphenols, which may help reduce cancer risk while improving heart health, memory retention ability, and brain function.

My apple cinnamon cheesecake recipe is perfect for this season. It's made with a crust of almond flour, topped with a layer of cinnamon cream cheese filling and a cinnamon butter layer on top.

My recipe for cinnamon apple pear sauce can also be used as an accompaniment to any type of dessert or your favorite breakfast dish.

Beets 

Beets are one of the most extensively grown vegetables in the world and are mostly cultivated during the cooler seasons.

They contain a bit of almost all the vitamins and minerals that you need, including fiber, folate, and vitamin C. Beets are also a good source of nitrates which can help to lower blood sugar levels.

Roasting is one of the best ways to cook beets. You can also “zoodle” beets for a delicious addition to salads or as a base for another dish.

Broccoli

Broccoli is a superfood native to Europe. Low in calories and packed with many micronutrients, minerals, fiber, and antioxidants, broccoli has a reputation for helping to boost immunity and promote heart health. The Institute for Functional Medicine suggests eating 2-3 cups of broccoli per day. 

Broccoli can be eaten cooked or raw. When cooking, it can be sautéed, steamed, boiled, roasted or air fried. If you plan to serve it without cooking, it's great for salads or dips.

Brussel Sprouts

Brussels sprouts derive their name from Belgium's capital, where they were first cultivated in the 13th century. 

Just 1 cup of raw Brussels sprouts meets the National Institutes of Health's (NIH) recommended daily requirements for vitamin C and vitamin K. Not to mention that they are also rich in minerals. 

Brussel sprouts can be eaten raw (when shredded, they make a fabulous slaw!) or served roasted, sauteed, or steamed.

Cabbage

Native to the Mediterranean region, there are four different varieties of cabbage: green, red or purple, white savoy, and napa. Regardless of which variety you choose, all of them boast an outstanding nutrient profile.

Cabbage is rich in vitamin K1, providing 85% of the recommended daily intake in just 1 cup. This vitamin is crucial for blood clotting.

The humble cabbage also makes a delicious and inexpensive addition to several healthy recipes, such as casserole, slaw, and even smoothie!

Cauliflower

Not many vegetables contain choline. Cauliflower, along with broccoli, is among the sources of this nutrient that most people are lacking. Although the body makes some choline, we still need to consume choline-rich food to get enough. 

Consuming a sufficient amount of choline may reduce the risk of several health conditions, including cardiovascular disease, cancer, and dementia. 

Now that we're heading into colder weather, I often like to curry cauliflower for a change of taste. The flavors of curry go well with cauliflower and greens. You can also try my autumnal cauli-mash recipe with roasted, crunchy Brussel sprouts. Yum!

Cranberries

The American cranberry is grown extensively in Massachusetts, New Jersey and Wisconsin but you can also find them near the Pacific Coast as well.

Cranberries are a powerhouse of nutrition, providing you with not only their signature tartness but also important vitamins and minerals. Manganese is found in abundance as well as copper, and vitamins C, E, and K1.

Cranberries are a popular pie filling, their juice is widely marketed as a beverage, and in sauce and relish form cranberries are traditionally associated with U.S. and Canadian Thanksgiving and Christmas meals.

Cranberries add a sweet and tangy flavor to both sweet and savory dishes, such as holiday bundt cake and chicken recipes.

 

Grapes

Grapes are primarily grown in temperate climates across the world, including Southern Europe, Africa, Australia, and North and South America. In the United States, most grapes are grown in California.

Grapes are packed with nutrients, vitamins, and minerals that can help with many health issues. They contain more than one-quarter of the RDIs for vitamin C and K.

For those who have access to good grapes for jelly making, here's a great grape jelly recipe from the book Preserving Memories: Growing Up in My Mother's Kitchen.

Note: Since grapes are one of the 12 fruits and vegetables that are on the Dirty Dozen list. It’s important to buy organic because it has a higher risk of pesticide exposure. Moreover, If you’re buying organic grapes, you’re also going to want to buy organic grape juice, organic raisins, and, yes, organic wine.

 

Leeks

Leeks are an ancient crop and are native to eastern Mediterranean lands and the Middle East. Its close relatives are onions, shallots, scallions, chives, and garlic.

Low in calories but high in nutrients, such as magnesium and vitamins A, C, and K, leeks also contain some fiber, copper, vitaminB6, iron, and folate. 

They're widely used in soups and stews. You can also enjoy leeks in dips, salads, and quiche.

Lettuce

Lettuce is a nutritious vegetable in the aster family. Although it comes in many varieties, this leafy veggie, in general, is rich in vitamins K and A. Note that red leaf lettuce is higher in antioxidants.

Most lettuce varieties, such as iceberg and romaine, are eaten fresh and often served in salads, wraps, and sandwiches

Mushrooms

Mushrooms have been a part of the human diet for thousands of years. The word mushroom is most often used to identify the edible sporophores. The term toadstool is often reserved for inedible or poisonous fungi.

Since it’s difficult to identify the toxic ones, it’s best to buy from a reliable grocery store or if possible, from a farmer’s market

Mushrooms are low-fat and cholesterol-free food. They are also a  good source of nutrients, such as essential amino acids and B vitamins.

The best way to cook mushrooms while still preserving their nutritional properties is to grill them. This would help in retaining more of their goodness and nutrients than frying and boiling.

Parsnips

Parsnips are a tasty root vegetable related to carrots and parsley root. They're commonly found in Great Britain and throughout Europe and Asia. Parsnips were introduced in America early in the 17th century. 

They pack a hearty dose of fiber, vitamin C, vitamin K, folate, and other important micronutrients. Parsnips are also low in calories yet high in fiber, improving digestive health, regulating blood sugar level, and supporting heart health.

If you want to add parsnips to your diet, you can easily swap them for other root vegetables in your favorite recipes!

Persimmons

Persimmon trees are a popular fruit grown in China for thousands of years. There are hundreds of different types of persimmons but the most popular ones include Hachiya and Fuyu varieties. The American persimmon’s fruit is generally considered more flavorful in its softened state than the Japanese species.

Persimmons are a delicious fruit that can be enjoyed in the winter months. They are filled with important vitamins and minerals like vitamins A, C, and B, potassium, and manganese. 

There are many culinary uses for persimmons; among my favorites are my persimmon raisin muffin and persimmon tea for acid reflux.

 

Pomegranate 

Pomegranate is a fruit that is believed to have originated in Iran. It is commonly cultivated in the warmer parts of the United States to Chile.

It is high in dietary fiber, folic acid, vitamin C, and vitamin K. This makes it a nutritious fruit that anyone can enjoy.

If you want to reap the many health benefits pomegranates have to offer, either eat them directly or drink the juice. The juice is the source of grenadine syrup, used in flavorings and liquor.

 

Pumpkin

Pumpkin is a type of winter squash that belongs to the gourd family, native to North America. 

It is a vegetable with many different uses. In Europe and South America, it is served as a vegetable whereas, in the United States of America, it is more commonly used as a dessert, such as pumpkin pies.

This scientifically considered fruit is high in vitamins and minerals and a great source of beta-carotene, a carotenoid that has been proven to protect against eye diseases.

Pumpkins can be boiled, baked, or steamed into various dishes like pie, soup, or bread. Pumpkin can also be turned into purees like apple sauce or canned puree that can then be made into pies and bread. Here are my three delicious pumpkin recipes to try this coming Fall.

Rutabagas

Rutabagas are thought to have been first bred in Russia or Scandinavia in the late Middle Ages. They are a hearty vegetables packed with fiber, vitamins, and important minerals that you may not be getting enough of.

Among the minerals and micronutrients that rutabagas are rich in are potassium and magnesium, which play an important role in regulating cells, tissue, and organs. In a nutshell, it makes your body work right.  

Rutabaga roots can be cooked with other root veggies, and the leaves are perfect for salads and soups. 

Spinach

Spinach is a cool-season vegetable, mainly grown in North America, Europe.

It is a nutrient-rich vegetable with high amounts of many essential nutrients such as carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. It is also high in insoluble fiber to help prevent constipation. 

The easiest and most healthy way to cook spinach is steaming to maximize its nutritional value.

Sweet Potatoes

Sweet potatoes are native to tropical America and widely cultivated in tropical and warm temperate climates.

Sweet potatoes are healthier than regular potatoes because they have a lower glycemic index (GI) and higher levels of nutrients like beta-carotene that help protect your eyesight. They are a good source of vitamin C, potassium, and many other vitamins and minerals. 

One of the easiest ways to cook sweet potatoes is to steam them. You can also try mashing, frying, grilling, or even slow-cooking. Here are some of my favorite sweet potato recipes!

 

Swiss Chard

The name may imply that it originated in Switzerland, but it is native to the Mediterranean region. Due to its enormous cultivation in Switzerland, it was referred to as a Swiss Chard. 

These leafy greens are an excellent source of vitamins A and K and nearly fulfills the daily need for vitamin C. Additionally, it is extremely low in calories, making a weight-loss-friendly vegetable.

Swiss chard can be eaten raw in salads, sautéed, or served in soups. Check out my two recipes --braised carrots and swiss chard stems and creamed swiss chard recipes.

Turnips

Turnips are thought to have originated in middle and eastern Asia. Both turnips and turnip leaves provide over 30% of the daily value for vitamin C. The leaves are also a rich source of folate, vitamin K, and provitamin A.

Moreover, their glucosinolate compounds may help control blood sugar levels, fight harmful bacteria, and provide anti-inflammatory and anti-cancer effects. 

Turnip roots make a great addition to salads! They can also be cooked and served whole, mashed, or used in chowder. 

Winter Squash

Winter squashes have been known to last longer than summer varieties, and they're characterized by their thick rinds and hard seeds because these characteristics help them resist spoilage from exposure while on store shelves. 

The winter varieties include acorn, butternut, spaghetti, pumpkin, and kabocha.

Winter squash is a great source of healthy minerals, including manganese which helps with bone health. Some varieties also contain antioxidants like vitamin C and carotene for extra protection against free radicals in our bodies.

One of the most useful and versatile veggies in your garden, winter squash can be baked or pureed for hummus, pasta sauce, and baked goods!

When eating fresh, in-season produce, don’t forget to wash it first. Click here to get your toxin-free fruit and veggie wash!

Sources

 

 

 

 
properly organize spices

How To Properly Organize Your Spices

by herbs and spices, pantry, , ,

Spices are tricky for many people. It’s easy to buy something for a recipe and then it languishes in your kitchen forever. The next thing you know you’re trying to get what you need for a recipe and there’s an explosion of little containers when you open the door.  Keeping your spices organized and being mindful about them can help you have less clutter in the kitchen.

I recently realized it’s been over a year since I went through and re-organized all of my spices. I try to do this on a yearly basis to keep things more efficient and organized. 

What's the difference between herbs and spices

Before we get started let’s address the definition of spices. For the purposes of this article I am going to refer to both herbs and spices simply as spices. They are, however, distinctly different.

Herbs are those items that come from the leaves of the plant such as basil, mint, sage. It can also refer to things like chives or garlic scapes.  Herbs can be used both fresh or dried.

Spices are those things that are not the leaves of the plant. For example seeds such as nutmeg or fennel. Spices can also be made from the roots, systems, bark, or the stalk of a plant. These are typically used dried and may often be powdered for culinary use.

Top tips for organizing your spices

1. It’s important to remember that spices do have a shelf life.

Just because they’re dry does not mean they last forever. Dry, leafy, or ground herbs and spices like basil, oregano, and rosemary can last as long as 2 to 3 years.  Whole spices such as nutmeg, peppercorn, and cloves, can last up to five years.

2. Spices do best when stored in a cool dark space.

Not in direct sunlight and not regularly exposed to heat, i.e. on that little ledge on top of your cooktop.

3. Keep the spices you use most often when cooking near  your stove top (not on it).

For me that’s salt, pepper, parsley, Paleo Powder Pink, and Pluck. Everything else is labeled and organized elsewhere. 

4. Organize and group your spices together in a way that makes sense for you.

Organizing by use is one idea that can be helpful. For example,  I have a baking cupboard. My most common baking spices, nutmeg, allspice, ginger, cream of tartar, pumpkin pie spice, etc are in the baking cupboard. You’ll notice that list does not include cinnamon. That’s because I use cinnamon more often than simply for  baking so it’s in my regular spice storage area.  It’s OK to store spices in different areas of your kitchen depending on what they are and how you use them instead of trying to keep all the spices in one area.

 5. I am a big fan of door mounted shelves if you have room for that inside the pantry or inside a cupboard.

These are very efficient for spices because they tend to be narrow so you can easily see what’s on the shelf. It can also be helpful to have bins that allow you to group your spices by type or category.

6. Save money by purchasing your spices in the bulk section of the store.

This does require that you bring them home, put them in a glass container, and label them, but it is much less expensive this way.  I rarely buy spices in the spice aisle at the grocery store. I much prefer to buy them from the bulk bin. Bulk buying spices is not only available at the grocery store.   In my area there’s a store across the street from one of my farmers markets that has bulk herbs and spices. Ethnic stores may also often have bulk buy bins.

7. For certain spices consider buying them whole and grinding them as you need them.

This is wonderful for things like nutmeg and cinnamon plus for some seeds it can be great. You can use a mortar and pestle to crush them and you will have much more aromatic flavor from them as the oils are released when you crush them.  This would include cardamom, fennel, and that sort of spice.

8. One other money saving tip is to consider making your own blends instead of buying the expensive ones at the grocery store.

Although it is possible to buy some blends from the both by bins, certain blends may not be available. You may find that you enjoy making up a batch of taco seasoning mix when you need it instead of keeping it around forever until you need it.  Making your own spice blends is also great for things like salad dressings, which are inexpensive and easy to make it home. This way you get the flavor profile you want without added preservatives and other ingredients in salad dressing.

9. Rather than running to the store last minute to buy spice here are a few good substitutions.

Obviously the flavor profile will change a little bit, however these spices tend to be similar enough that it should not be unpleasant, merely different. Who knows you may find you like it better.

    • Allspice - Nutmeg or cinnamon or mace
    • Anise - fennel
    • Cardamom - ginger 
    • Marjoram - Rosemary 
    • Vanilla - maple syrup 

Take the time once a year to go through and re-organize all of your spices. Relabel them if necessary. As always, throw out anything that’s expired.

 

 

Realistic Food Budget Tips

by grocery, habits, pantry, preparedness, preserving, storage, ,

 

With the rising cost of groceries many people are beginning to look more closely at their grocery budget. Unfortunately costs are probably going to continue for a while due to supply chain shortages and reduced resources. 

Although you want to save money on groceries this is not the time to revert to buying poor quality food solely to reduce your costs.  You still want to make sure you are nourishing your body and eating as well as possible.  

The idea of reducing your food budget needs to start with knowing where you are and what you’re actually spending.  You can calculate your family’s current grocery amount using the USDA Official Food Plans: Cost of Food at Home chart.  Once you know what your amount is you can begin to make changes from there.

While you’re working on a food budget, whether this is the first time or something you’ve done regularly, you need to keep it realistic. Be mindful of how many people you are feeding as you work to create a sustainable real food budget.

 

Food Budget Tips

Eating Out Costs

Figuring out how much you are spending on groceries doesn’t just mean what you buy for your pantry.  More than 30% of each food dollar in the United States is spent on eating out. You need to remember that when planning your food budget.  

If you eat out, either getting take-away or sitting in a restaurant, those costs should be part of your food budget.  Some eating out expenses, such as a vacation or trip to visit friend or family, may be more difficult to anticipate, but they should be included in the total.  

Track Your Spending

In the beginning of your planning it’s helpful to know what you’re typically spending your food dollars on.  Was it snacks, highly processed foods, or convenience foods.  It seems counterintuitive but real food can be a good buy.  That’s because it has higher nutrient density and you’re likely to be satisfied faster when you eat real food versus processed foods.  

As an example, a bagel or muffin and a cup of coffee seems like it’s not that expensive.  It’s also not nourishing.  When you eat a high carb, over processed breakfast this can spike blood sugar and you’ll find yourself feeling hungry mid-morning for a snack of some time.  When you have a real food breakfast you’re getting protein, healthy fats, and more nutrition.  You’re more likely to be able to make it through your morning until it’s time for lunch. This is not only better for your nutrition, it’s better for your budget as you’re not spending money on snacks. 

Meal Planning

One of the biggest ways to save money on groceries is to know what you’re going to eat.  Meal planning is really useful when it comes to making seasonal, inexpensive, real food meals.  Having a plan for shopping and cooking, and sticking to it, will help you get a handle on your food budget. 

As part of your meal planning look at doing some kitchen DIY.  There’s a great book, Make The Bread, Buy The Butter, that breaks down what’s worth it and what’s not when it comes to making things from scratch.  

One thing that can be a great way to save money is making your own bone broth, condiments, and salad dressings.  When you stop to consider the cost of the prepared items at the grocery store and the pennies it costs to make it at home, all of a sudden it makes sense to take the time to do it yourself. 

Consider making meals that you can cook once and eat again is a great way to save money. Simple yet nourishing and delicious foods are a great way to feed your family and manage your grocery budget.  Chili, soup, and stew are great choices for this strategy.  I’m also a big fan of what I call sequential eating — creatively using leftovers to make another meal.  When you meal plan it becomes easy to know what you’re going to make next with your leftovers. 

 

Shopping Tips

 

Farmer’s Markets

Buying fresh foods, produce, eggs, dairy, and sometimes meat, from a farmer’s market can be another way to get better quality food.  This tip may or may not be less expensive than the grocery store however you’re getting truly fresh food and you’re supporting your local farmers.  If you buy a large amount of fresh produce from the farmer’s market you can freeze it and have seasonally fresh food out of season.  

The Convenience Factor

The grocery store and food producers thrive off charging a hefty price to do things for you.  Think about if you really need it and/or the convenience it offers.  Or can you make it yourself.  Pre-shredded cheese for example or pre-cut vegetables are a premium price at the grocery store.  You can easily buy a block of cheese or a bunch of vegetables shred/cut it yourself for a big grocery savings. 

Get the Biggest Bang For Your Grocery Buck

If you're going to buy organic fruits and vegetables get the ones that really matter, the dirty dozen. Those are the twelve fruits and vegetables that are most likely to be contaminated by pesticides.  The grocery store would love to convince you that you need to buy everything organic but that’s not necessarily true.  If budget is a factor save your money by not purchasing those organic bananas and buy organic strawberries instead.

Buy Organic Dairy

From a health perspective I truly deeply believe that organic dairy is the way to go.  It has no added hormones, no antibiotics, and the cows are not fed pesticide-laden grain.  What goes into that cow goes into its milk, so it makes sense to not drink or eat those products by choosing organic dairy.  Having said that, it's not always easy to find or afford 100% organic dairy products, I truly understand that.  If you cannot add organic dairy to your budget it is important that you at least purchase products that are free of rBGH.  This hormone was created to make cows give more milk.  But it doesn't go away just because the cow has been milked.  So we consume it right along with the cheese or yogurt or whatever dairy product we are eating.  Check out the RGBH Free Dairy list and see how your brand stacks up.

Buy More Whole Foods

Yes those organic apples may seem more expensive.  But how much is that applesauce?  And how much more applesauce can you eat than whole apples?  Orange juice?  Did you know that there is an average of four oranges in one eight ounce glass of juice?  That glass goes down pretty easy but I think most people won't sit there and eat four oranges in one sitting.  On average the more whole foods you buy the more nutrient dense your dietary intake.  Overall this should equate to less money spent at the grocery store.

Eat Less Meat

Somehow we have become convinced that we NEED meat and we have to serve it at almost every meal.  Nothing could be further from the truth.  Most Americans eat far too much meat.  We could stand to eat more beans and other legumes which are a great source of protein with less environmental impact and far less expensive.  A package of lentils costs less than a dollar at my local grocery store and makes five cups cooked.  That's a LOT of lentils and a lot of protein.

Waste Less

Reducing your food waste is probably the biggest money saver out there.  According to the USDA more than one third of the food that is grown is wasted.  Some resources put that at more than $1,800 per family per year.  That’s a lot of money and lot of food.  Stop for a moment and think about how much food you may have thrown out in the last week, two weeks, a month?  That's all food that you paid for.  You probably even cooked it, increasing its value more as you spent time and energy to create the dish which rotted in the back of the fridge before being sent to the landfill.   Planning and being more mindful can help you avoid food waste.  

Be Mindful

Remember that not every budget will be the same.  Food costs vary widely across the country.  They also tend to fluctuate with the seasons and availability of certain foods.  Then there’s the issue of how many people you are feeding and what their dietary needs are (if there’s a special dietary requirement). Before you begin to look at your food budget, you need to consider all of these things. 

Remember also that creating a budget is just one step.  Budgets can and do change depending on changes in your family system, income changes, if you are traveling, etc.  Once you’ve learned to create a food budget that works for you I encourage you to revisit it at least a couple of times a year to see how you’re doing and if you need to make any additional changes. 

Finally, it’s important to remember that if you are making changes to your eating habits and to your grocery budget, you need to make shift gradually and sustainably.  Change does not happen overnight.  In order to be successful with the changes you are making you want to shift one thing at a time.  Once you’ve mastered on change you can make another.  Over time you will find that you’re continuing to improve your grocery shopping habits.

Sources

"Over A Third Of The U.S. Food Dollar Is Spent On Eating-Out Services". Ers.Usda.Gov, 2021, https://www.ers.usda.gov/data-products/chart-gallery/gallery/chart-detail/?chartId=58354. 

"Food Loss And Waste". Usda.Gov, 2021, https://www.usda.gov/foodlossandwaste.  

"Food Waste In America In 2021: Statistics & Facts | RTS". Recycle Track Systems, 2021, https://www.rts.com/resources/guides/food-waste-america/.

State, Chuck. "The Average American Household Wastes $1,866 Of Food Per Year - Futurity". Futurity, 2020, https://www.futurity.org/food-waste-united-states-sustainability-consumers/. 

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How To Pick Healthy Non-Perishable Snacks

by additives, artificial colors, grocery, health, ingredients, nuts, pantry, protein, shopping guides, snacks

by Mira Dessy, The Ingredient Guru

Americans have a snack habit. We've become accustomed to eating multiple times throughout the day. Sometimes we snack because we're hungry. But more often than not it's because we are bored, thirsty, or possibly responding to emotional stimuli.

Occasionally we snack because we are on-the-go and are looking for something to tide us over until we can get to mealtime.While there's nothing wrong with an occasional small bite between meals, snacking can become a problem when it fills you up with empty calories. This means things like chips, crackers, muffins, or cookies. Another problem with snacking is if you eat so much that you are no longer hungry by the time you get to the real meal.

What's a snack?

Ideally, a snack should be small, just enough to blunt your hunger without filling you up, and balanced with protein and a little healthy fat. When snacking you want to make sure that you are eating clean, nutrient-dense foods rather than high calorie, low nutrition foods, sometimes referred to as energy-dense. Here are some great, non-perishable choices for healthy snacking:

  • Nuts – choose raw nuts as your best nutritional choice. Even better is if they are sprouted.
  • Nut butter – many of these now come in squeezable tubes and can be a quick grab-and-go non-perishable snack. Be aware that there can be a lot of sugar in some of these, choose the best option possible by reading the label
  • Canned fish – such as sardines are a great choice. These can be a nourishing snack and also provide some healthy omega 3 fatty acids
  • Jerky – this can be purchased or made at home. These days there's a wide variety of jerky products made from meats such as salmon, venison, lamb, bison, pork, turkey, and more. Check the label to be sure there are no added artificial ingredients
  • Energy bars – be sure to read the label and make check that you're getting a true protein bar, not a glorified candy bar with an excessive amount of sugar. Just like with the jerky, you want to make sure there are no added artificial ingredients (sweeteners, flavors, etc)
  • Dried and seasoned chickpeas – this can be a tasty way to get a crunchy snack on-the-go without having to worry about spoilage
  • Seaweed or kale chips – okay there's no protein in this one (so you may want to pair it with a handful of nuts or some jerky), but if you're looking for a good veggie-rich crunchy snack these can really hit the spot

Snacks to avoid

When choosing snacks be sure to read the label. Don't choose one just because it says "protein" or "# grams of protein" on the front label. You need to turn the package over and read the ingredients on the label. You also want to avoid the following in your snack products:

  • excess sugar (more than 4 g per serving)
  • artificial sweeteners
  • artificial flavors
  • artificial colors
  • ingredients you don't understand
  • starchy things (tapioca, potato, rice flours, etc)

You may be wondering why things like rice cakes, popcorn, puffed quinoa, puffed chickpeas, etc are not on this list. Sure, I get that they taste good. The problem, however, is that these exploded grains are very easily converted to sugars by the body. This means they hit the blood stream relatively quickly. There's also not a lot of nutrition in those puffed grain snacks. It's better to stick with something that's going to provide more of what your body really needs, protein and healthy fat.

Reconditioned Food

by FDA, pantry, pest control

Under the what's-in-your-food catgory…an article caught my attention at the beginning of the week about reconditioned food.  I'll be totally honest with you and share that this idea never ever crossed my mind.  I assumed that if food was in any way spoiled it needed to be discarded.  This article, however, made it abundantly clear that this is not the case.  The fact that the company in question only received a “sharp censure” from the FDA is truly wrong.

In Home Ec (as we used to call it) I remember being taught in the sixth grade that soft foods with any hint of mold, discoloration, or odor should be immediately destroyed as bacteria travelled quickly through them, whereas in hard foods they are more localized.  I don't know about you but in my book applesauce is a soft food.

The FDA has a manual that talks about food reconditioning.  But just because you can doesn't mean you should.  With the increasing rates of food recalls due to bacterial infections, poor sanitary conditions and massive outbreaks of illness why is our government willing to allow corporations to knowingly serve bad food for profit?  Silly question…we all know the answer is money.

As a consumer the answer boils down to what is one of my top catch phrases…eat real food.  Do I buy some packaged foods, yes I do.  But I try to buy as little as possible, purchasing most of our groceries as whole food and then making the items myself.   We have already severely reduced our canned goods (most of what we have on hand is in our emergency preparedness closet), and are weaning ourselves off of most snack foods.  This last is not so popular with our teens but we certainly don't have nearly as much as we used to.  I also get more and more products from local sources that I trust.

The more I learn, the more I am motivated to make things myself.  For example learning that “an average of 225 insect fragments or 4.5 rodent hairs per 8 ounces of macaroni or noodle products.” is okay is motivating me to get out the pasta maker again.  I still, and always will, throw out whatever is contaminated in my house.  When we have had a moth infestation everything they got into was destroyed. That's why my dry goods are stored in glass or plastic, to keep them out.  Hard food products can be washed, and cleaned so although I don't like it I understand how it can be allowed in a case like the one in Illinois.  But it's motivated me to double check the pantry seals on things.

The FDA has set up a Reportable Food Registry which is a first step.  But I believe they need to know that this practice is unacceptable.  What are your thoughts on the matter?

Cherry Jam

by fruit, jelly/jam, pantry

Cherries were very reasonably priced at the grocery store leading me to buy an extra five pounds to make cherry jam.  I like making my own jam because then I know exactly what's in it.  And I manage to avoid all of the nasty ingredients that I do not want in my pantry, HFCS, artificial flavors, artificial colors, etc.  that I complained about in a recent post on grape jelly.

Jam is very easy to make.  I've taught a lot of people how to make it and invariably the response is, “That's it?”  Yes.  That's really it.  It's not that hard, it just seems complicated because most of us don't can food anymore.  Honestly I don't even make that much these days.  Now that the kids are older and most of them out of the house we just don't go through jelly, jam, chutneys, and pickles the way we used to.  So I tend to save my efforts for the more expensive items.  Like cherries.

After washing and draining the cherries comes the task of pitting them.  Without fail every single time I make cherry jam I wonder why the heck I have never invested in a cherry pitter.

I need one because, first it takes a doggone long time to pit five pounds of cherries.  Second if you've ever tried to get cherry juice out of a white blouse you'll appreciate that my fingernails look none too clean for at least a day or two afterwards.

Another challenge is trying to pit the cherries without attracting the attention of other people in the house.  Invariably five pounds of cherries turns into a fair amount less after certain unnamed people start eating them faster than you can pit them.

To make the jam simply combine the cherries with lemon peel, lemon juice, sugar, and pectin and let it cook for a while on the stovetop until it thickens.  There are lots of great recipes for cherry jam out there.  The one I use comes from the Ball Blue Book which is a great resource for recipes and information on preserving all kinds of things.

My other favorite canning/preserving book are:

Once you've created jam you put it into sterilized jars, hot water bath it and then you're done.  One of my favorite sounds is the little plinking noises made by the lids sealing after their hot water bath.
 
The jars will keep for up to two years in the pantry.  Each time we take one out and eat it we are reminded of the sweet, juicy taste of summer.  Believe me, in the middle of winter the hot, steam-filled kitchen and huge pots a-boiling on the stove are a far distant memory.  It's all worth it.
 
 

Yummy Lunch Wraps

by flexitarian, pantry, recipes, vegetables,

Any time you see food beautifully prepared it means someone has had their fingers all over it.  ~Julia Child

 
Rice paper wraps can be a fun way to make a meal or snack.  You hydrate the wrap in a bit of water and then roll it around whatever you want for a filling.  Cool, tasty, and very satisfying.  If you keep these in your pantry you will always have the start of a delicious wrap.  I buy mine at the Asian store however many mainstream grocery stores are starting to carry them as well.
 
This is what hubby and I had for lunch:
 
Laying out all of the ingredients: (clockwise from the top):
 
  • organic baby spinach
  • dulse (a very yummy seaweed)
  • celery
  • organic, preservative free turkey
  • carrots
  • sweet bell peppers
  • rice paper wraps
  • sea salt and fresh ground pepper
(realized they didn't make it into the picture)
 
Assembling the wraps is a bit finicky.  You need to start by wetting the rice paper. I use a dinner plate with a little water in it to set the paper in, let it soak for ten seconds, flip it over and soak again, then use it.  It's very sticky at this point so you need to be careful in how you handle it.
 
Lay out all of your ingredients in the middle of the paper giving you enough at the "top" and "bottom" to be able to fold over before you roll the sides.  I also lay out the filling just a little to one side which make the end of the roll work out better.
 
 
 
Add some fresh fruit and it's a really satisfying and delicious lunch.
 
This was my plate (on a lunch size dish).  I decided to be honest and use this first roll so you could see they don't always turn out perfectly.  They still taste great. 
 
You can fill your rice paper wrap with anything you like, hard cooked eggs, other veggies, sprouts, dressings, avocado, whatever comes to mind as a tasty combination.  

Food Storage

by pantry, questions, storage

Becky wrote and asked about storing food.  She's starting to make more of her own foods and would like to purchase in bulk but is not sure how to store things.  This is a brief post but one that shares my experience and what I do.  The storage that I am talking about here is dry storage, I'm assuming that if you have a freezer or even two freezers you are already using them to full capacity.

dry beans in jars | photo: dancesincreek

For smaller items (seeds, beans, herbs, etc) I collect glass jars.  Lots of them.  I confess that I have aspirations of being one of those wonderfully well organized people who has all their jars coordinated and they are the same so they all fit neatly on the shelf.  The truth is, well, let's just say a little more practical.  It's a mis-matched hodgepodge of jars.  I use smaller jars for smaller things and bigger jars for larger quantities.

If it is something that requires a good seal (such as agar agar) I will sometimes cut a piece of wax paper to put over the top of the jar before placing the lid on it.  Obviously things kept in jars do better stored in a cool dark place.

I like using glass jars, even though they are more breakable, because I feel that they are the best, least contaminating containers.

For large quantities I use five gallon buckets.  Although they are plastic, it is not possible to store very large quantities in other containers.  Many people can get five gallon buckets for free from their local grocery store.  In the bakery section simply ask for their buckets; the grocery stores throw them away.  These are food safe buckets.  Sometimes they come with some of the contents (frosting, etc) still stuck to the inside, but washing them out is a small price to pay.

For the lid I use something called a gamma seal.  This is a great thing to create a water-tight, air-tight, vermin-proof seal.  I like them in part because they are spin-on/spin-off rather than a rip-off-your-fingernails-prying-the-lid-open.  Essentially there is a threaded plastic ring which snaps onto the rim of the bucket.  The lid then threads into the ring.  If I am planning on very long term storage (more than six months) for the contents of a bucket I will add oxygen absorbers to help the contents last longer.  The trick with the oxygen absorbers is to figure out how much airspace is left in the bucket so you know how many absorbers to use.

I find that a five gallon bucket easily stores twenty-five pounds of dry goods.  I use mine to store grains such as hard wheat, barley, oats, and buckwheat.  I also use these buckets to store sucanat and evaporated cane juice crystals.  Due to the weight I don't stack them more than three high.

In order to make sure that I am staying on top of my large scale dry goods I write the contents of the bucket on a piece of scotch tape with weight and the date it needs to be used by.  This piece of tape is placed on the rim of the lid.  This way the buckets are clearly marked and when I go into them and I can see how much I still have left.  The tape sticks well enough to be used but comes off easily enough if the information needs to be changed.