When we talk about food habits, the first thoughts that usually come to mind are regarding how and what we eat. For those of you that have been following our monthly series, you will have realised that most of the information we share is aimed at empowering you to make choices that either directly or indirectly lead to healthy food habits, and that is no different with the topic of food waste. We have already covered food preparation, now we are turning the spotlight on the leftovers.
This article will offer practical ways to not only reduce your own food waste, but show you ways to use some of those leftover scraps in a way that can actually improve your health.
Here are the direct links to each section of the article:
Depending where you are in the world, you might be encouraged to recycle and compost because you have to pay for your household waste. This is still not the case in many developed countries, resulting in massive food waste. This not only impacts you as the consumer (because it costs you more), but it also leads to a significant amount of greenhouse gas production. You can read more about this in the 2023 World Economic Forum brief. We aren't suggesting that everyone becomes vegan/vegetarian, however eating less meat (in exchange for more plant-based alternatives), will not only benefit the environment but also your gut bacteria/microbiome.
We have made a list of 5 simple ways to reduce (or reconsider how you manage) your household waste:
#1 The Compost Bucket List
One simple thing we can do at home is composting. Instead of throwing all of your food scraps in the bin (which is likely to end up in landfill and result in more methane gas production), take advantage of your simple compost bucket. We have created a list for you below as a reminder as to what can and can't go into the compost:
#2 Structured Shopping
The way we manage our shopping and food storage plays a huge role in how much food we waste. How many of you have gone deep into your cupboard, only to find something 3 years out of date?!
It happens, however it can be avoided. A lot of people grew up with a pantry/large food storage cupboard. This was a habit handed down from our parents/grandparents, typically because they grew up in a time when access to food was more complicated than it is today. It is time to change this habit.
Do you really need a large stock-pile of food at home?
Read our Habits Series 5 article all about shopping and Habits Series 1 food storage for practical tips to manage your food storage at home.
In addition to shopping, we can consider out restaurant habits. If you find yourself regularly leaving food on your plate in restaurants because the portions are generally too large, try requesting a smaller portion or ask to take the leftovers with you. There is no shame in asking for a doggy-bag!
#3 Correct Storage
One (avoidable) way that food gets wasted is through incorrect storage.
This could be:
Uncovered leftovers that are put in the fridge and go dry.
Not wrapped/packaged well and get freezer-burn.
Incorrect storage of fruits/vegetables (see infographic below).
Grains and cereals that are left open and become a breeding ground for pantry moths.
Frozen vegetables and fruits are undervalued. Their nutrition content can be higher than that of fresh vegetables, plus the cost is generally lower. When it comes to canned goods, yes they are perfect for long-term storage, just be aware of the salt/sugar content added to certain processed products - this goes for all prepackaged goods. Canned chickpeas, lentils and chopped tomatoes are not only long-lasting, but they are ideal for fast, healthy meals.
"When we waste food we are also wasting the resources, energy, and effort that went into producing it"
#4 Food Prep Scraps
If you are already eating a variety of vegetables and fruit, you are likely to fill your compost bucket with ease. Now, take a minute to think about the things you are adding to your compost - is there anything you could actually salvage?? One of the areas of growing interest (and knowledge) is surrounding the health of our gut and the growing evidence of links to many issues such as immunity, inflammatory disorders and mental health - to name only a few. If you want to learn more about your gut bacteria, you can read our blog post here.
Those leftover pieces of vegetables could be easily turned into a jar of gut-friendly food, amazing as a side dish and containing some of the probiotic bacteria that your gut needs.
The simple process of fermentation hardly requires any effort and might just give you the edge this winter when it comes to your immune system.
Here is how to make your own gut-friendly jar:
If fermented vegetables don't appeal to you, then you can also make:
Soup
Stews
Freeze broccoli stalks for stir-fries
Frittata with leftover veg
Shredded vegetable miso soup (also great for your gut)
Vegetable curry
Make vegetable stock in a slow cooker (avoid cauliflower, broccoli and Brussel sprouts as they go bitter)
Vegetable pasta bake
Vegetable bread (see our recipe)
#4 Waste Reducing Hacks
Freezing food leftovers and slicing/freezing fresh bread to take as needed are the more obvious hacks.
Visit our Instagram page for some new waste saving hacks - here is one example:
Have you decided that you would like to address your eating habits? If you want guidance and support through adopting new habits, you can click this link to book a free call to see how we can help you.
If you have found any of these tips useful, please comment below, we love to hear from you! Sign up for our e-newsletter and be informed when there is a new post in the Habits Series - there will be a new topic every month in 2023.
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