NUTRITION Health Waste Less, WD’S NUTRITION Save More! · Waistline Win Eating off smaller plates...
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WOMANSDAY.COM / MAY 2017 117 NUTRITION / Health WD’S NUTRITION EXPERT Joy Bauer, RDN @JoyBauer REFRIGERATE Apples, apricots, broccoli, plums, cucumbers, Brussels sprouts, cantaloupe, cauliflower and lettuce LEAVE OUT ON THE COUNTER Peaches, avocados, nectarines, bananas, watermelon (whole) and tomatoes KEEP IN A COOL, DARK PLACE Potatoes, onions and garlic. Stash separately in the kitchen cabinet or pantry so they don’t absorb one another’s odors. THE RIGHT WAY TO STORE PRODUCE Waste Less, Save More! You’ll eat better and keep more money in your wallet, thanks to Joy’s smart strategies. T he greens went brown before you could use them…again. Sound familiar? You’re not alone; nearly 40% of food in the United States goes uneaten due to spoilage, bruises or blemishes, according to the Natural Resources Defense Council. In fact, the council found that the average American family of four loses up to $2,275 annually due to food waste. Use these tips to stop food from going bad. MAKE A MOVE Keep foods that spoil relatively fast, such as dairy products or soft fruit, in the front of your fridge or on the counter so you are more likely to grab them. If there are cans of unexpired soup in your cupboard that you know you won’t use in time, donate them to a local food pantry. THINK OUTSIDE THE BOX If a recipe calls for spinach but you have kale in the fridge, make the swap. You can also sub in pears for apples in a fruit crumble; leftover fish for chicken or beef in tacos; and fresh oregano for basil or thyme in a sauce. You get the idea— recipes are not set in stone! BE A GROCERY STORE REGULAR It sounds counterintuitive to shop more often, but by making frequent trips to the supermarket you can buy smaller quantities and prevent spoilage. If you don’t want to add another errand to your to-do list, consider ordering online. MULTITASK YOUR INGREDIENTS As you plan weekly meals, try to come up with several uses for produce and bulk items. For instance, you can enjoy bell peppers as a snack, stuffed with ground turkey or in an egg-white omelet. GIVE LEFTOVERS NEW LIFE As tempting as it may be to dump leftovers on night two or three, challenge yourself to get creative. Use extra meatballs and sauce to make personal pizzas with veggies. Toss leftover rice and pasta into soup. Add veggie scraps when making chicken stock—or throw all your produce odds and ends together for a stir-fry. GETTY IMAGES (7). CUCUMBER: SHUTTERSTOCK. POTATO: ROGER DIXON/GETTY IMAGES. BAUER: COURTESY OF LUCY SCHAEFFER.
Transcript of NUTRITION Health Waste Less, WD’S NUTRITION Save More! · Waistline Win Eating off smaller plates...
WO MAN S DAY.CO M / MAY 2017 117
NUTRITION / Health
WD’S NUTRITION
EXPERTJoy Bauer, RDN
@JoyBauer
REFRIGERATEApples, apricots, broccoli, plums, cucumbers, Brussels sprouts, cantaloupe, cauliflower and lettuce
LEAVE OUT ON THE COUNTERPeaches, avocados, nectarines, bananas, watermelon (whole) and tomatoes
KEEP IN A COOL, DARK PLACEPotatoes, onions and garlic. Stash separately in the kitchen cabinet or pantry so they don’t absorb one another’s odors.
THE RIGHT WAY TO STORE PRODUCE
Waste Less, Save More!
You’ll eat better and keep more money in your wallet, thanks to Joy’s smart strategies.
T he greens went brown before you could use them…again. Sound familiar? You’re not alone; nearly 40% of food in
the United States goes uneaten due to spoilage, bruises or blemishes, according to the Natural Resources Defense Council. In fact, the council found that the average American family of four loses up to $2,275 annually due to food waste. Use these tips to stop food from going bad.
MAKE A MOVE Keep foods that spoil relatively fast, such as dairy products or soft fruit, in the front of your fridge or on the counter so you are more likely to grab them. If there are cans of unexpired soup in your cupboard that you know you won’t use in time, donate them to a local food pantry.
THINK OUTSIDE THE BOX If a recipe calls for spinach but you have kale in the fridge, make the swap. You can also sub in pears for apples in a fruit crumble; leftover fish for chicken or beef in tacos; and fresh oregano for basil or thyme in a sauce. You get the idea—recipes are not set in stone!
BE A GROCERY STORE REGULAR It sounds counterintuitive to shop more often, but by making frequent trips to
the supermarket you can buy smaller quantities and prevent spoilage. If you don’t want to add another errand to your to-do list, consider ordering online.
MULTITASK YOUR INGREDIENTS As you plan weekly meals, try to come up with several uses for produce and bulk items. For instance, you can enjoy bell peppers as a snack, stuffed with ground turkey or in an egg-white omelet.
GIVE LEFTOVERS NEW LIFE As tempting as it may be to dump leftovers on night two or three, challenge yourself to get creative. Use extra meatballs and sauce to make personal pizzas with veggies. Toss leftover rice and pasta into soup. Add veggie scraps when making chicken stock—or throw all your produce odds and ends together for a stir-fry.G
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NUTRITION / Health
WO MAN S DAY.CO M / MAY 2017 121
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Joy Bauer, MS, RDN, is NBC’s TODAY show nutrition expert, a best-selling author and the founder of Nourish Snacks.
Waistline Win Eating off smaller plates means less goes into the garbage if you get full. It also helps you stick to slimmer portions.
CUBE THAT STOCK
Pour the liquid leftover broth or stock into an
ice-cube tray, freeze, then transfer the solid cubes to a freezer-safe ziptop bag. When you’re preparing a
sauce or side dish, just pull out a few cubes and melt
them right in the pan or pot. Sometimes, when I’m cooking brown rice
or quinoa, I’ll replace a bit of the water with these cubes for extra flavor.
Three Ways to Avoid the Ick
How to prevent food from going bad and getting gross.
1 Ick! Brown bananas
Seal the stems of bananas in plastic wrap to help keep them fresh longer. If they get too ripe, use them in breads, muffins or smoothies.
2 Ick! Brown guacamole I’m a huge fan of guac and often
whip up a batch for my family. But when we don’t polish it off, the remainder turns brown. Try this trick to keep yours mean and green: Smooth out the guac with a wooden spoon and give the bowl a few raps on the counter to force out air pockets. Pour a thin layer of water (a half inch is plenty) on top; it forms a barrier and keeps air out. Cover with a lid or plastic wrap and refrigerate, and you’ve bought a few extra days. When you’re ready to dig in, pour off the water and give a quick stir.
3 Ick! Dried-up nut butters Natural nut butters separate; the
oil comes to the top, leaving the butter on the bottom. If you don’t mix it each time, you could end up with a very sad sandwich spread. My tip: Store the jar upside down and flip it before use so the oil automatically permeates the butter.
WORKS WITH WINE, TOO!
If you don’t get around to finishing a bottle, freeze the extra in an ice-cube tray. You
can add a cube or two of red to your favorite marinara sauce for more body, or toss some
white into shrimp scampi or other light pasta
sauces.
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