Zero Waste Cooking For Dummies. Rosanne Rust

America is an organization that works to reduce food waste and hunger by matching excess food from national food and grocery manufacturers, retailers, government agencies, shippers, packers and growers, and other organizations, with the food banks that need it most. Many agricultural organizations donate milk, meat, and eggs to local food banks and community organizations as well. To get involved, check with your local food bank or go to www.feedingamerica.org/take-action.

      Saving green while going green

      Sure, you want to save the earth, but don’t forget that creating a zero waste kitchen is also going to save you money. All that food waste adds up to more than $160 billion each year (retail and consumer waste). Some estimate that this equates to about $1,500 a year per household. Whew! That’s lot of missed meal creations.

      Just think about all the fun experiences you could buy with the money you’re going to save on your zero waste journey. Or maybe you can donate some of that money to a worthy charity of your choice.

      

One way to start working on this right away is to designate a “food scrap bowl” to keep in your refrigerator. This bowl or container can hold things that you normally might throw away (old bananas, carrot tops, bruised fruit, dried-out tomatoes). After a few days, check out what you have and head to Part 3, where you’ll find recipes that are especially versatile for cooking with bits and scraps.

      

Consider using a community-supported agriculture (CSA) system to purchase seasonal produce from local farmers. The way this works is locally grown produce is shipped to your door weekly, which can save you money on your food bill and saves gas and transportation. You could even split it with a friend or neighbor.

      Another great way to save money is by buying “ugly” or imperfect produce. Your local grocer may have a reduced-price shelf. There are several companies that funnel less-than-perfect produce from processors to sell directly to consumers at discounts, too. Keep in mind that farmers and food manufacturers are also always working toward reducing food waste. For instance, a bruised apple doesn’t get bagged, but it goes into the apple juice or applesauce line at the packaging plant. Find more ideas in Chapter 6.

      Enjoying better nutrition and health

      Using a CSA may also inspire you to enjoy a wider variety of food, but so can simply adopting a zero waste kitchen strategy. Fruits and vegetables are often the items that get forgotten in the refrigerator. Sure, you had big intentions for them when you put them into your grocery cart, but then, oops, a few too many days go by.

      When you adopt a better shopping strategy, you’ll soon find you’re getting more creative and seeking out more recipes to use up the food and produce items you have. In the end, that’s a win for nutrition — and the planet!

My nutrition philosophy is to educate about food and nutrition, guide people in how their food choices may impact their personal health and lifestyle, and then allow them to make choices within that framework.

       As you make the most of what you have and you create a plan going forward, your overall diet will likely, coincidentally, improve as well. Consider times when you ordered takeout and would forgo cooking what was in the fridge. A zero waste mindset can give you that little nudge you need to rethink some food waste decisions, saving you money and improving your diet. Maybe you still order takeout, but you make a firm plan to cook up the previously planned meal the next day. Another win!

      Sharing the plate

      Full disclosure: I’m an omnivore. I enjoy a variety of food, and my diet has the framework of a Mediterranean DASH diet (check out the latest edition of DASH Diet For Dummies). This is what works for both my health and my eating preferences.

      Instead of pressuring fellow omnivores to avoid meat, I’d rather encourage them to add more vegetables and grains to their dishes, so in this book, I try to offer a variety of recipes that may appeal to many palates. In Part 3, you find many plant-based recipes, such as the Penne Bake with Veggies, Bow Ties with Peas, Lentil-Stuffed Zucchini, and the Mushroom Turkey Burgers. Of course, you may find Roast Pork Loin with Apples and Onions, Grilled Marinated Flank Steak, and Foil-pack Greek Chicken with Olives, Feta, and Peppers to be appealing as well.

      

Smaller portions of meat can share the plate with fruits, vegetables, grains, and dairy products. Saturated fat is what is most linked to disease. Saturated fat isn’t just found in meat, however; it’s also found in coconut and palm oils, ghee, butter, and processed baked goods.

      Balanced eating

      With the wide range of information (and misinformation) out there about diet and nutrition, we’ve lost sight of simple, balanced eating. Including a variety of foods in your diet, especially fruits, vegetables, beans, and grains, defines balanced eating.

      As the surrounding sections point out, there are many benefits of zero waste cooking. You’ve got to find that sweet spot, where you’re balancing your plate, wasting less food (and perhaps getting more creative), and, of course, enjoying what you eat, too!

If reducing the environmental impact of food waste and your diet and behaviors is your primary goal, that’s great. However, I don’t recommend abandoning health guidelines. Including a vegetarian dish once or twice a week isn’t about shaming meat; it’s about adding more variety and nutrition to your diet.

      Pros and cons to plant-based eating

      Eating more plants is good for your health. We know that a diet rich in fiber and low in saturated fat supports heart and brain health and may reduce the risk of some cancers. In addition to reducing disease risk, adding these foods may even help you live longer. That’s good reason to try adding more vegetables and beans to your diet.

      

Beans are truly a superfood and definitely a food-to-include if you want to shift to plant-based eating. They’re an affordable source of protein and an excellent source of fiber, and they provide iron, folate, potassium, and magnesium. In fact, the U.S. Dietary Guidelines recommend that you include 3 cups of legumes every week. Check out Chapter 6 for more information about incorporating them into your diet.

      FROM ZERO WASTE TO MORE TIME AT THE TABLE

      As you think about ways you can reduce food waste and incorporate more grains, beans, nuts, fruits, and vegetables into your diet, consider this: Eating this way may help you live longer.

      Author Dan Buettner is a National Geographic Fellow whose work identified five areas in the world where people live the longest, healthiest lives: Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece, and Loma Linda, California. The common ground in each culture is a plant-based diet, connections with family and friends, laughter, and daily physical activity. For example, in Sardinia, they eat a diet focused on whole grains, vegetables, beans, and goat’s milk. They include meat as a flavor enhancer and accent to plant-based dishes. They also enjoy a Pecorino cheese made from sheep that supplies high levels of omega-3 fatty acids.