The Scoop on Protein Powder

I wrote about the importance of dietary protein in my last post.  The recommended daily requirement for protein is 0.7g to 1 g per pound of lean body weight.  Unfortunately, many do not get enough protein on a daily basis.  During weight loss (calorie deficit), protein is needed to minimize the loss of lean muscle.  During maintenance mode (calorie intake at TDEE), protein is needed to maintain and support lean muscle.  During bulking (calorie surplus), extra protein is needed to help repair muscle from body building and develop lean muscle.  The problem becomes getting enough protein in your diet which may be difficult. 

I would need almost 34 pieces of bacon to reach my daily requirement of 90 g protein in a day.  That 90 g of protein alone would be 360 calories but when total calories in that bacon are considered it would amount to a whopping 1,700 calories leaving very little room for any further calories from other sources without going into a calorie surplus leading to weight gain.  Clearly, I cannot boost my protein intake in that manner.  A very useful product for helping meet the protein requirements is protein powder.

Protein powder is not a new product.  It is found in many processed foods in the form of milk solids.  Powdered instant milk and powdered cheese are also forms of protein powder.  In fact, powdered instant milk has 24 g of protein in 1 cup!  Protein powder as used by the fitness crowd is more condensed with as much as 25 g of protein in about 1/4 c.  In addition to protein concentrate, this protein powder usually contains natural and/or artificial flavours, sugars, sodium and micronutrients. 

It is important to read the label as protein powders differ in caloric value, and additives.  Protein powder is either animal (eg. whey, casein, egg) or vegetable (eg. soy, hemp, pea, brown rice) base or a combination of both.  If you have a milk allergy, are lactose intolerant or are vegan, whey and casein based protein powders or a protein powder with either whey or casein as an ingredient should not be used.  Whey protein is quickly absorbed by the body making it ideal for muscle recovery in the first 20 minutes after a workout.  This is especially important if you are doing a lot of cardio.  Of note, cardio is muscle wasting and cortisol inducing making it undesirable for weight loss.  Casein protein is absorbed slowly by the body.  It is best used to prevent catabolysis while fasting during sleep.  Hemp protein powder is not a complete protein source so look for one that includes other plant-based proteins in addition to hemp protein.  Soy protein can be problematic for females.  A small amount of soy occasionally is fine but soy should not be consumed on a daily basis.  If you want to enjoy a protein shake on a daily basis, choose a protein powder that is soy-free.  Of the protein powders pictured, only the Vega Sport is soy-free.

Protein powder is a must have product to include in your emergency preparedness supplies.  It is also a good product to help meet your daily protein requirement.  The most common use is as a protein shake but protein powder can be used as an ingredient to increase the protein content in foods like baked goods, smoothies, and so much more.  It can also be used to make homemade protein bars that are tastier and less expensive than the pre-packaged bars.  While some enjoy a protein shake daily, I prefer to reserve the use of protein powder for those days when I know my protein intake from food is lower than I would like it to be.

Let's Talk Protein

Back in early November of 2013, I embarked on my fitness journey.  Yesterday, I stepped off the scales with a reading within 5 lb of the ideal weight for my gender, age and height.  My %BF and BMI have dropped.  I look good and feel amazing!  However, I am pushing forward towards my goal of a BMI of 18.5, the lowest on the scale of healthy (18.5 to 24.9).  Less than 18.5 is considered underweight and above 24.9 is overweight.  Once I reach my weight that gives me a BMI of 18.5, I will move into maintenance mode.  Exercising will be for fitness and toning.  All in all, I am very pleased with the results so far!

I have joked several times that the improved me is proudly brought to you by protein.  The fact is, most folks do not get enough protein in their diet.  We eat a fairly healthy diet that would be considered about 80% clean and 20% general.  We very seldom eat at fast food restaurants.  So, in comparison to many, I really needed to do little as far as the foods I was eating.  The only notable change I made was putting more emphasis on protein.  

Protein becomes even more important when eating at a calorie deficit for weight loss or when eating at a calorie surplus to bulk-up.  During a calorie deficit you lose water, fat and without adequate protein intake, you will also lose lean muscle.  Protein also helps you lose weight!  During bulking you are building muscle so protein becomes even more important.  You cannot repair or build muscle without adequate protein.

Well Wisdom created this informative infographic to show why women need more protein. Their recommendation is 50 g of protein a day but the daily recommended protein is 0.7 g to 1 g per pound lean body weight.  The default macro setting on My Fitness Pal is 50% carb, 30% fat and 20% protein.  I changed mine to 40% carb, 30% fat and 30% protein.  The 40:30:30 ratio gives a nice balance with higher protein to help maintain, repair and built lean muscle.  My protein goal is 90 g per day, almost twice what Well Wisdom recommends.  Consider though that athletes and body builders will have a protein goal of 200 g or more per day.  Those on a low carb, high protein diet will also have a high daily protein goal.  

There are 4 calories per gram of protein.  My daily goal of 90 g protein would be 360 calories.  The problem is that protein does not come with just the calories from protein.  There will be carb and/or fat calories in addition to the protein calories.  It did not take me long to realize that eating enough to get 90 g of protein a day would present a bit of a problem.  I'm not a big eater at the best of times.  The chances of me eating 34 slices of bacon in one day is simply not ever going to happen!  The challenge became getting more protein without dramatically increasing calories especially those from carbs.

In general, I have found lean meats, poultry, eggs and fish to be the best in terms of protein and fats.  I don't drink milk but if I did, it along with yogurt, sour cream and cottage cheese are good for protein and carbs.  Fruits and vegetables have little protein but have a low caloric value with necessary micronutrients so are part of a healthy diet.

Over the next couple of weeks, I am going to focus on how I increased protein in our diet.  It really hasn't been difficult.  I've been able to maintain a calorie deficit for my desired weight loss so increasing protein without trying to lose weight shouldn't be a problem.  I've had a lot of fun discovering new foods, experimenting and creating so now it is time to share with you.  Stay tuned...

Cooking Quinoa

One of the interesting aspects of my fitness journey is experimenting with various foods.  Quinoa (pronounded 'keen wah'), popular with those eating the Paleo diet,  is one of those foods that I've enjoyed in salads but until recently did not cook it at home.  Quinoa is an ancient food that has been cultivated for years in the South American Andes.  It was known as the Mother Grain and revered as sacred by the Incas. 

Quinoa is not a grain but rather the seed of the Goosefoot plant.  Native inhabitants used quinoa like a grain in breads and soups.  The seeds are small flattened, opaque discs with a slightly darker band around the circumference with a tiny embryo tip extending from the seed that would develop into a root tip if the seeds were sprouted.  I don't know how well the seeds sprout but that is on my agenda of quinoa experiments.  Quinoa is also available ground into a flour that can be used for baking and more importantly for the Paleo folks, quinoa flour is used to make quinoa pasta as a substitute for wheat based pasta.

Quinoa is more expensive than other grains but it is usually organic or I should say I have only found organic quinoa.  A 400 g (14 oz) bag of organic quinoa costs about $6.  It is an excellent substitute for rice with similar cooking method and timing.  Quinoa is however, considerably higher in protein than white rice.  It is just slightly higher in calories by 17 cal per cup but is also significantly higher in potassium, lower in carbohydrates and higher in iron making quinoa a good nutritional value over white rice.

Quinoa is cooked very much like white rice but because it is a seed rather than a grain, it is important to rinse the quinoa well before cooking.  Once cooked, it can be used plain as a side dish as pictured or cooled for use as an ingredient in other dishes.  The opaque disks take on a translucence while the darker band turns white when the quinoa is cooked.  It has a pleasant, nutty flavour that is sure to please.

Method:  Measure 1 cup of quinoa into a fine mesh strainer.  Rinse well.  Place the rinsed quinoa into a medium sized saucepan.  Pour 2 c of water over the quinoa.  Stire.  Bring to a boil.  Reduce the heat.  Cover and simmer for 15 minutes.  Drain using the fine mesh strainer.  Return the cooked quinoa to the saucepan.  Cover and let sit 15 minutes.  Fluff and serve or cool as desired.

Create a Calorie Deficit for Weight Loss

Today's Diet Tip:  Create a calorie deficit through calorie reduction combined with increased physical activity.

We've all seen the television advertisements with Jared Fogle endorsing Subway because eating their subs helped him lose a massive amount of weight, 245 lb of weight to be precise.  Exercise was not really a part of Jared's weight loss plan but he has kept the weight off.  Mark Haub took it to a whole new level by losing 27 lb on the twinkie diet, definitely not what one would refer to as health food.    I was reading through a forum post and resulting comments on My Fitness Pal regarding "John Cisna, a science teacher from Ankeny, Iowa, lost 37lbs and saw his cholesterol drop by a third in the three months that he ate nothing but McDonald's. He also saw his low-density lipoprotein, also known as 'bad cholesterol', drop from 173 to 113."  He kept his caloric intake to 2,000 calories per day and he added 45 minutes walking to his day.  Essentially he ate fast food for 90 days, lost weight and improved his health markers.  In all three cases, a calorie deficit was created by caloric reduction from what they had been eating and in John's case, that calorie deficit was enhanced by walking daily.  This underscores the notion that as long as you create a calorie deficit, you will lose weight regardless of what you eat. 

Despite the weight loss in these three cases and the improvement is certain health markers, this is not something I would do myself or recommend.  The focus is on the food not developing a healthy, sustainable lifestyle.  I should note that I am not a huge fan of any fast food and quite frankly the last time I had a Twinkie was likely as a teenager, eons ago.  A diet consisting mainly of fast food has a multitude of other negative health implications even if you can lose weight eating it.  However, if one chooses to lose weight going on a fast food diet, that is their choice.   It may be slightly healthier than relying on heavily processed diet foods from the grocery store.  At any rate, this diet choice is rather expensive!  The Twinkie diet has the potential to quickly become problematic by not providing the body with the essential micronutrients needed.

This is one reason I do not like fad diets, diets that eliminate or greatly restrict one food group or crash diets.  Yes, they may be effective for temporary weight loss but they are ineffective for establishing long term healthy weight goals.  They can adversely affect your health, set you on a yo-yo dieting pattern or worse create an eating disorder.  These types of diets take the fun out of food which is unacceptable to this foodie!  Food is meant to be enjoyed.  Simply creating a daily calorie deficit allows you to do just that!

Starting the New Year on the Right Foot

It's a brand new year, filled with hopes and expectations.  Many make New Year's resolutions to the effect of lose weight and exercise more.  And with good reason!  I'm going to start the blog this year with a focus on losing weight via lifestyle change through healthy eating and exercise.  I'm not a nutritionist or personal trainer but I do have an interest in living a healthy lifestyle.  

The average person gains 1 to 3 pounds over the holiday season.  That weight will naturally come off if they return to their pre-holiday eating but folks tend to be impatient, wanting the weight off this minute without making any long term changes.  That means they turn to diet pills or dietary supplements supporting weight loss, go on strange even health threatening diets, and worse.  The reality is there is no magic pill or diet to lose weight,.  The secret is creating a calorie deficit through eating less and/or increasing physical activity.

Folks fall into one of two categories for weight loss.  The first group is within the normal range of their ideal weight.  They want to lose weight usually for vanity or to prevent transitioning into the second group.  The second group are over the normal range for their ideal weight.  They need to lose weight for their health.  Regardless of the reason for going on a weight loss program, it will not work unless you create a calorie deficit!

A note on dietary supplements:  I take a lot of dietary supplements, always extremely careful to do the research.  Two beneficial dietary supplements taken for non-weight loss benefits are MSM (methysufoylmethane) and Milk Thistle (silymarin).  MSM can cause significant weight gain and Milk Thistle can slow or prevent weight loss.  NAC (N-acetyl cysteine) is a good substitute for MSM or Milk Thistle without affecting weight.  Raspberry ketones, Garcinia cambogia, green coffee bean extract, green tea extract and cinnamon are all used for weight loss.  There are no good scientific studies for the efficacy of  raspberry ketones or Garcinia cambogia although there are reported serious health risks associated with them.  Green coffee bean extract may work for weight loss but the real benefit is in lowering blood pressure.  Cinnamon supports sugar metabolism which prevents the sugar being stored as fat aiding weight loss however, the real benefit is in aiding circulation.  I cannot stress this enough...if you are using or planning to use dietary supplement do the research as all dietary supplements have the potential for serious negative side effects.

I can't tell you what will work for you other than a calorie deficit will work.  Seriously, you can lose weight on a steady diet of only chocolate bars as long a you create a calorie deficit.  At the same time, you can gain weight on a steady diet of broccoli if you don't have a calorie deficit.  While the primary goal is creating a calorie deficit for weight loss, the secondary goal is an awareness of nutritional values of the foods you are eating for your health and well being.  Neither example will result in health and well being because they omit key nutritional components.  The ultimate goal for me is eating for health and well being while creating a calorie deficit

I have been on a 360 calorie deficit per day, projected 0.7 lb per week weight loss goal since November 5, 2013.  It is created mainly by increased activity but also smaller portions.   According to the calculated projected weight loss I should have lost 5.6 lb as of yesterday but I've lost 7 lb so I'm pretty pleased with the results.  That weight loss has been while at our vacation home where we eat out a lot more (aka less calorie control) and over the holidays.  Now that we are home and with the holiday season just a pleasant memory, I expect my weigh loss will increase but more importantly my fitness level will also increase.  Here is what I have been doing towards my goal of a healthier lifestyle:

• MyFitnessPal - This is an online site for weight loss, weight maintenance and general fitness.  You can set your weight loss goals, calculate the nutritional value of your own recipes, track your calorie intake and calories burned and so much more.  I like this site but there are other excellent ones as well.  All have forums if you wish to participate for moral support or simply read for ideas.
• pedometer - The recommendation for healthy living is 10,000 steps per day.  I use a Sportline ColorTrac pedometer ($15) that keeps track of my steps, distance and calories burned.  I also signed up to Runtastic, another fitness site and use Runtastic pedometer (free/$4.99) on my iPhone, a pedometer app available in the App Store.  It also tracks my steps, distance and calories burned then uploads each session to MyFitnessPal.  Runtastic also has other fitness apps available both in free and paid versions.  The purpose of using a pedometer is a physical reminder for me to get moving.  That's it and really that is all that is needed.  I average 7,500 steps per day simply doing things around our house!
• exercise - I use a Gazelle trainer at our exercise home and and elliptical trainer at home on a daily basis.  While many use exercise equipment for weight loss and toning, I am actually using it for pain management and improving circulation.  I also do calisthenics three or four times a week.  Planks in particular are extremely effective for building core strength and toning abs!
• diet -  We eat a fairly healthy diet by cooking at home and avoiding heavily processed foods, food additives, high fructose corn syrup, and high sodium content.  So, my diet has not changed much.  I am also a nutritional value label reader when making shopping choices.  That hasn't changed.  I have been more conscious on serving sizes.  I did give up cream and sugar in my morning coffee for a savings of 35 calories per cup.  I increased my water intake getting in 8 cups most days and working towards that amount daily on a consistent basis.  When eating out, I have been opting for fish or chicken.  We are eating more fish and seafood at home, regularly one meal per week but now two or three.  I'm making changes to some of our favourite recipes to make them healthier.  I continue to use butter, heavy cream, and natural sweeteners as I feel they present far less health concerns than their artificial substitutes.  I have not given up rice, pasta,  potatoes, red meat or any other food I enjoy. 

Frugal Kitchens 101 - Eating Healthy By Not Dieting

It seems like everyone is on some type of diet these days.  Many of these diets are fad diets meaning they are in vogue for only a short time.  Most fad diets greatly restrict or eliminate a particular food group entirely (eg. Palo diet, low carb diet).  There are several problems with these types of diets.  Any diet of this type is destined for failure especially those that don't allow certain foods because folks tend to go back to eating what they are used to.  One of the biggest problems is, if followed for any length of time there is a risk of becoming deficient in one or more essential nutrients that in turn can cause health problems.  In some cases, the damage done may not be reversible.  The biggest problem with a lot of these diets is the focus is on the food rather than a lifestyle change.  As a result the diet really is only effective for a very short time before the person dieting gets bored or doesn't get the results they want so they move onto another fad diet or give up on dieting.  Finally, a lot of fat diets are expensive.  Many encourage you to buy special foods as a substitute for your regular snacks (eg. Atkins products) or meals (eg. Weight Watchers entrées).  Essentially what they are doing is diverting you away from regular processed foods to their higher priced processed foods.  The bottom line is a diet based on processed foods is not only expensive, it is not good for you.

A few days ago, one of my friends on Facebook shared a graphic that said "No I'm not dieting, I'm eating healthy.".  Obviously this was a result of someone commenting on her food choice and having been on that side of the coin on many occasions, I can so relate.  Why anyone feels the need to comment on my food choice is beyond me.  Seriously, I get so many comments when eating out over always ordering a salad of some kind yet the folks making the comments don't realize that my choice for including a salad with my meal has nothing to do with dieting.  I'm not and never have been a dieter nor am I a calorie counter but I am aware of the nutritional value of the foods I enjoy.  I eat what I want and that tends to be healthier foods.  Eating healthy does not have to break the budget and in most cases it is less expensive than not eating healthy or following a fad diet.  Here are some of our healthy food choices that are inexpensive while helping maintain a healthy weight:

• beverages - By far many beverages (eg. sodas) are filled with empty calories, HFCS, and additives (eg. artificial colours, flavours, preservatives) and they are expensive.  What many don't realize is that any beverage sold in a can has a low level of mold that can cause allergic reactions and asthma flares.  An average 355 ml (12 oz) can of soda has 120 calories and costs 75¢ or more.  My drink of choice is filtered water (0 calories, 0 cost) in reusable water bottles, not purchased bottled water.  I often add fresh squeezed lemon juice which adds flavor while adding Vitamin C and helping the body detoxify.  The juice of half a lemon costs about 10¢.  If I want a fizzy drink it is either club soda or Perrier neither of which have the problems of soda although the cost is about the same. Infused water using fresh herbs and fruits is another way to get flavour and vitamins at a lower cost than soda.  Tea, coffee and herbal teas are all 0 calorie unless a sweetener or cream is added.  I substitute milkshakes that are high in calories, sugars, fat and in my case lactose that my body doesn't like with homemade fruit smoothies.  There are a number of energy drinks on the market.  I use the juicer to make homemade energy drinks using fresh fruits and vegetables at a fraction of the cost of store bought.  We seldom drink milk as it is not a healthy choice for either of us, which is a considerable savings.
• snacks - Mass produced snacks can really add up in terms of calories, sugar, salt and fat even those snacks marketed as diet snacks.  The biggest problem with snacks is they are often consumed even though you aren't really hungry.  I'm not much of a snack person.  My healthy snack choices include: nuts, carrots, cucumber, broccoli, cheese, fruit and organic dark chocolate.  My husband likes saltier snacks so instead of store bought potato chips, I make kale chips, popcorn, and baked potato chips.  He also enjoys sunflower seeds and nuts. 
• produce - We choose locally grown, in season, usually organic produce wherever possible and directly from the grower.  We also grow whatever we can seasonally and year round.  This is less expensive than store bought, fresher and healthier because they are pesticide-free.  Herbs take no more time or effort to grow on a windowsill than a non-edible houseplant.  Sprouts, if you can find them in the store will cost about $2 for a small container.  I sprout beans and seeds at home.  The amount that will fill a 500 ml container when ready to use cost about 2¢ a considerable savings over store bought. 
• miscellaneous - We choose to cook mainly from scratch and do extensive home food preservation to avoid food additives, excess salts, excess sugar, HFCS and preservatives, all of which can cause health problems.  This lifestyle choice saves us a considerable amount of money.  We use unbleached flour, whole grain flours, ancient grain flours (eg. spelt, kamut), sea salt (additive free), organic sugar, local honey, and etc., all of which are the same price or slightly higher as well as being healthier than their regular counterparts.  Homemade versions of mass produced snacks, convenience foods, boxed foods, and baked goods are healthier and less expensive.  Our meats for the most part are organic, free range, grass fed and hormone free yet are less expensive per kilogram than farm factory raised meats.   We use portion control for meats, especially red meat which reduces the cost plus less is healthier.  We eat at least one meat free dinner a week which is also healthier and saves money. 

Frugal Kitchens 101 - The Cost of Organic Foods

A couple of days ago I had to make a trip to one of the nearby small cities and as always managed to make a few foodie stops.  One of those stops was at the Real Canadian Super Store (RCSS) which is owned by Loblaws as is No Frills, my regular grocery store.  RCSS is like a souped up No Frills with a lot of extras, more like a Walmart but less sundry and clothing.  There is a large selection of organic foods, a fresh deli and seafood counter and small coffee shop along with a wine store and bank.  I was interested in the organic section, specifically looking for Oak Manor organic flours, organic peanut butter and organic granulated sugar.  My gosh, talk about sticker shock!

No Frills is basic shopping with a few extras and limited organic foods.  Walmart's prices is about 5% higher than No Frills and they also carry a limited range of organic foods.  Sobey's that no longer is in town had a larger selection of food but their prices would drive the average grocery cart up by about 15%.  RCSS would be about 20% higher for the average cart but that price would significantly increase if buying organic.  For example, our Walmart has organic bananas at 10¢ per pound higher than non-organic bananas but RCSS regular priced non-organic bananas were the same price as Walmart's organic bananas and their organic bananas were 30¢ per pound more!  A 1 kg jar of Kraft peanut butter at No Frills goes on sale for $3.97.  A 500 g jar of PC organic peanut butter cost me $4.29 at RCSS.   On the flip side, local organic produce in season is the same price if not a bit less than non-organic in the grocery stores and usually lower priced at farm stands, farmers' markets and orchards.   Store pricing aside, the cost of organic food is higher than non-organic for many reasons. 

The home grower and hobby farmer can grow organically for less money than it would cost to use chemical pesticides and fertilizers, they don't incur any labour costs and for the most part the yield will be as good as if not better than using non-organic growing methods.  Farmers growing produce organically for commercial purposes and wanting to label their produce as such must meet stringent criteria (eg. land must be free of pesticide use for 10 years) and they must pay for certification.  In most cases for a viable organic farm operation, labour costs will be incurred and the yield will be less because the fields cannot be watched 24/7.  Manual pest removal practices that work well for the home grower and hobby farmer are not as easy for larger scale operations.  Seriously, it takes me about 10 minutes in the early morning to check my beans for Japanese Beetles and manually remove them but imagine the manpower it would take to do this type of manual removal daily in a ten acre field.  Essentially, the higher cost of organic farming and certification for organic growers is passed on to consumers.  Food manufactures are consumers of the organic produce.  The price of the raw product is more so that cost is passed on to consumers who buy their foods.  However, there is a myth surrounding organic foods.

Many view organic foods as expensive food only yuppies or back-to-the-land folks who hang out in health food stores eat, and because of that view the food producers and manufacturers can price organic foods higher.  Think about it, free range chickens eat a normal diet of insects and vegetation rather than being grain fed.  In other words, it costs the farmer less money to raise free range chickens that produce the same number of eggs in the same amount of time (about 1 egg every 14 hours) than it does to gain feed the chickens and yet, both free range chickens and eggs are sold at a higher price than the mass produced factory grain fed chickens.  The food manufacturers can really take advantage of this.  Yes, the raw product may cost them more (eg. organic peanuts) but the end product (eg. organic peanut butter contains only peanuts) contains no preservatives or other additives so the cost of production is lower yet they sell in smaller quantities at a higher price.  Another thing to consider, it is now common for organic producers to also use Fair Trade, Ethical Trade as well as promote sustainable farming and support eco-friendly causes (eg. endangered species, wildlife habitats) by donating part of their proceeds from the product to the cause.  Food manufacturers using the Fair Trade, Ethical Trade and Dolphin Friendly pay to use that logo and must ensure they are buying from growers meeting those specifications.  Other organic food manufacturers are co-ops owned, operated and supporting local growers which helps to build a stronger local economy.  They are smaller operations that produce outstanding quality in the foods produced so that is reflected in their price.

Organic growers, food producers and manufacturers as a whole are not only concerned about healthier, safer foods.  They are concerned about social responsibility and being good stewards of the earth.  More so, the consumer holds these same concerns and in fact are demanding that the food industry make changes.  Currently, the divide continues to grow between the organic and non-organic with many now preferring to buy organic.  Organic foods need not break your wallet.  They can be every bit as frugal as non-organic foods.  In some cases organic is less expensive than non-organic especially whatever you grow yourself.  In general, organic whole foods (eg. produce, meats, flours, sugars) like their non-organic counterparts are less expensive than organic convenience foods.  I kid you not, RCSS even had organic boxed mac & cheese!  Sorry, but even paying a bit more for the organic whole foods, the price is still less expensive per gram than buying the organic mix.  However, that does show that the popularity of organic foods is growing.  I did find the price or the organic pastas a bit high which could be off set by making your own using organic flour and free range eggs or buying on sale.  I know the Bulk Barn sells organic dry pastas that are considerably less expensive than the packaged organic dry pastas at RCSS so it pays to shop around.  The one caveat when buying packaged organic foods (eg. coffees, chocolate, pastas, cereals, flours, sugars) is to look for the Canada Organic/Biologique Canada certification logo or the USDA Organic certification logo on the package.   Legally to be labelled as organic the grower must be certified and the manufacturer can only used foods produced by organic growers to label their product as organic.  Buzz words like farm fresh, home grown, organically grown are not proof of an organic product, only the certification logo is.  Be leery of buying any produce labeled as organic at farmers' markets and farm stands as unless you know the farmer, you have no idea whether they are practicing organic growing methods or not.  If in doubt, always assume they aren't.  Not that you can't buy the produce if it not organic, just be sure it is organic before paying a higher price.  When it comes to organic foods especially meats and produce, it is very much buyer beware!

Healthier Versions of Two Family Favourites - Peanut Butter Cookies and Banana Bread

My husband and I have always believed in eating good foods which for us translates in home cooked from scratch.  Over the past few years I have modified many of our family favourites so they are slightly to moderately healthier versions without losing the tried and true flavour of the original dish.  Why would I do this?  The culinary world and that does include home cooking like any discipline is constantly evolving.  New knowledge comes to light that gives insight into the nutritional aspect of cooking, improved cooking methods and in many ways how to use old fashioned methods in an ever changing modern world. 

We eat a rather healthy diet by avoiding food preservatives, artificial food additives, HFCS, excess sugar and salt.  We eat hormone free meats, free range chickens and eggs and rely heavily on locally grown produce as well as grow our own.  It is little wonder that about 90% of the baked goods we consume are home made from scratch, including most breads.  There is always room for improvement in healthy cooking. 

Let's face it, cookies are not as healthy of a snack choice as a carrot stick but they are certainly a lot healthier than some snack choices.  Home baked cookies are healthier for you than the chemically laden mass produced cookies.  I've been making the very same peanut butter cookie recipe from the 1969 Betty Crocker's Cookbook.  The recipe calls for either butter or margarine.  I use butter as we do not use margarine in our home.  I substituted organic additive free unbleached flour for the all-purpose flour and organic granulated sugar for the white granulated sugar.   I substituted Kraft light 25% less fat smooth peanut butter for regular peanut butter and reduced the salt (I only use sea salt) because there is salt in the peanut butter.  The cookies tasted the same as always!  The next batch I am going to use homemade peanut butter.  If that works well, I will have reduced the fat in the cookies by a fair amount.  I also want to try making the cookies with spelt, an ancient grain that is healthier.

Mass produced peanut butter is not as healthy for you as the food industry would have you believe.  It is laden with fat and sugar giving it a smoother texture than homemade peanut butter.  It doesn't separate like homemade peanut butter because vegetable oil is added to prevent separation.  It also contains corn dextrin, something of concern to those with a corn allergy or insensitivity.  We are not huge consumers of  peanut butter at under a purchased 1kg jar per year for cookies if that and about half of that in homemade peanut butter.    I'm hoping homemade peanut butter will work in these cookies just as well!

Banana bread is wonderful for breakfast or snacking and it travels well for lunches.  It is my frugal standby for using up over ripe bananas.  I have been making this same banana bread recipe since our newlywed days.  It is handwritten in my very first cooking journal, overwritten with copious modifications to the recipe it has become today.  I have experimented using whole wheat flour in place of all purpose flour which gives the loaf a denser, grainier texture but is still quite good.  The combination that works well for texture is 1 c of unbleached flour and ¾ whole wheat flour, both healthier than all-purpose flour.  I use sea salt rather than iodized salt, organic sugar rather than regular white sugar an butter instead of shortening.  Recently, I have been making this bread with organic bananas that have just recently become available at our local Walmart.  The organic bananas are currently 10¢ per pound more expensive than regular (57¢ per lb) and I doubt they will go on sale the way regular bananas do but time will tell.  Aside of trying this recipe using spelt in place of the unbleached flour, it is about as healthy as it is going to get.

It is surprising how a few simple and inexpensive changes can make a recipe healthier without affecting the taste.  These changes are part of moving towards a healthier diet while still enjoying the comforts of your favourite dishes.  I have found pretty much any organic substitutes without a problem for its non-organic equivalent.  Canola oil (GMO) can be substituted with an non-GMO light tasting oil.  Cane syrup is a good substitution for corn syrup.  Whole wheat pasta and pastas enriched with vegetables pretty much have the same colour and texture as plain pastas although there may be a colour difference.  Through trial and error, it is surprisingly rather easy to find healthier ingredients for your favourite reciepes. 

Spinach Rice Vermecilli

Pasta dishes have long been family favourites, anything from cold pasta salads to pasta casseroles to pasta in soups to simply pasta topped with a sauce or sometimes just a bit of butter and garlic or salt.  Pasta dishes tend to be inexpensive, easy and quick to make, and they are kid friendly making them the perfect frugal meal choice.  Pastas certainly aren't boring either as you can find them in a wide range of shapes, different colours (red, orange, purple, green), and even whole grain.  For those needing to avoid gluten, rice based pastas are available and just as inexpensive as wheat based pastas.  However, pasta has a bad reputation for those trying to lose weight, lower their sodium intake or following a low carb diet.  The problem is not just the pasta itself, it's the sauces some which can be high in both calories and sodium combined with portion size. 

We eat a fairly low sodium diet already and we avoid commercially canned foods by home canning which eliminates preservatives and other food additives (MSG, HFCS) that can lead to high blood pressure, diabetes, ADD/ADHD, headaches, asthma and allergies. My husband was thought to be pre-diabetic had a gastrointestinal infection that hospitalized him for five days last fall.  His new doctor ruled out diabetes but recently him with high blood pressure to be controlled by medication and weight loss that will hopefully eliminate the medication.  My blood pressure has been high the last couple of doctor visits and regular testing at home still in the high range so I'm following a few tips to lower my blood pressure without having to take medication. 

In light of these problems, I decided to take a closer look at our diet.  I had already been modifying our favourite pasta dishes to make them healthier as well as getting ideas from healthy pasta recipes from various sources.  Many of the celebrity chefs have great ideas for reducing the calories and sodium in their pasta dishes.

Green pasta gets it's colour from spinach.  Up until now I had only seen wheat based pastas with spinach added.  I also have a recipe for spinach pasta for my pasta attachments.  The other day I saw spinach rice vermecilli in the grocery store so just had to buy it.  This vermecilli was such a pretty pale green that I knew would look lovely cooked. One of our friends eats gluten free so I'm trying find a few good dishes he can eat.  The neat thing about rice vermecilli is to just bring the water to a boil, turn it off and soak the vermecilli in it for 2 minutes then drain. 

I made an alfredo sauce topped with lobster pieces, shredded garlic and dill cheese, and garnished with parsley from my indoor garden.  Alfredo sauce is easy to make but if using a standard recipe thickened with flour contains gluten, and has 996 calories and 1264 mg sodium (53% of recommended daily intake).  I use grated Parmesan cheese melted in a little butter then stir in 2% milk instead of half and half or heavy cream.  I don't add any salt as the cheese has enough salt in it.  Four ounces of steamed lobster has 111 calories, 431 mg of sodium any only 1.5 g of carbs.  I love lobster!  I buy a case of 8 - 7 oz Cuban rock lobster tails along with cod filets and King Crab legs from Elite Gourmet Food Service who delivers right to you door anywhere is southern Ontario.  The problem is, I can easily eat a 7 oz lobster tail (754 mg sodium) or even a whole lobster especially with drawn butter!  I wanted the taste of lobster that night without the calories and sodium so I steamed a lobster tail, cut it into pieces and divided it into 4 portions (189 mg sodium each).  I topped the pasta with a half cup of sauce, added one portion of lobster tail then 1 tsp of shredded garlic and dill cheese for extra flavour.  The end result was a gluten free pasta dish lower in calories, sodium and carbs but still flavourful.  I'm sure our friend will enjoy it the next time he visits!

Frugal Kitchens 101 - What's in Your Chicken Noodle Soup

I was recently rather ill at our permanent home looking forward to going to our vacation home.  Now, seriously avoiding contact with folk even if doing a bit of shopping is a prudent thing to do at least a week before traveling.  I have both allergies and asthma which really means I can catch a cold if you are a mile away and it can develop complications quicker than a blink of an eye!  My serious go to dish for colds and flu is homemade chicken noodle soup.  It is a family tradition but why?

My homemade chicken noodle soup is always made from scratch right from the chicken and raw ingredients.  Everyone has heard of chicken soup being called Jewish penicillin.  The thing is, this soup cures right from the start of cooking.  It is chuck full of nutrition, antioxidants, and everything to help your body heal AND it is just good comfort food!  Even the cooking processes adds moisture and antibacterial properties into the air that get into your respiratory tract to start the healing process before you even eat the soup.  The hot, moist air opens your sinuses helping them to drain.  All the way around, homemade chicken soup lives up to it's reputation as a healing, comfort food when feeling under the weather.  So, have you ever wondered what is in homemade chicken soup that earns it such a wonder reputation?   Here is a breakdown of the ingredients and how they help you get back on your feet quickly:

• fluids - Water is necessary for proper hydration.  When you are sick it is very easy to become dehydrated which can lead to complications.  The problem is excessive sweating when you have a fever or fluid loss through a gastrointestinal infection can cause dehydration and electrolyte loss quite quickly.  Drinking plain water is always a must when sick as it helps flush the body of toxins but plain water does not replace the electrolytes lost like the liquid in chicken soup.  The broth in chicken soup is rich in vitamins and anti-oxidants that support the immune system, the liver, the kidneys and respiratory tract.  The warmth of the broth is soothing as well helping to keep you well hydrated and nourished so your body can heal.
• onions - Any soup destined for the sick bed should be rich in onions.  Onions are ideal for getting your mucous running.  Onions are rich in Vitamin C, have anti-bacterial properties and strengthen your immune system.  Onions are also rich in sulfur which is good for the liver which is in overdrive when you are sick ridding  your body of toxins.  When I make homemade chicken noodle soup there is onions in the initial stock followed by onions in the actual soup.
• carrots - Carrots contain Vitamin A plus they give a rich flavour to stocks.  This is a must ingredient when making the initial stock for making the soup.  Carrots have antiseptic properties that prevent infection and support the liver in ridding the body of toxins while reducing bile and fat in the liver.
• celery -  Celery when eaten raw is a diuretic but when added to soups gives a wonderful flavour while adding a lot of nutrients.  It is high in Vitamin C, calcium, sodium and Vitamins B2, B6 and B1.  In soups, celery adds a subtle flavour element that is only noticeable if it is missing.  Celery also has anti-fungal properties and anti-oxidants to help ward off complications from the cold and flu.
• chicken - Chicken is what the soup is all about but aside of that it adds protein in an easily digestible form.  The proteins in chicken help prevent bone loss.  Chicken is rich in the trace element selenium that supports the thyroid and immune system. In the soup you get the actual chicken pieces that by the time it is soup literally fall apart in your mouth without any effort AND you get the essence of the chicken in the stock so if you aren't up to solids, you can strain them out for just the soup stock.  It adds fat that increases the absorption of carotenoids in carrots by 1,000 percent.  Chicken is rich in Vitamin B6 and niacin that support metabolic actions in the body along with phosphorous that supports the healthy functioning of the liver, kidneys and central nervous system.  
• chicken fat - Chicken fat adds flavour to the soup.  It is contains monosaturated fat that is high in the antioxident Vitamin E which helps to reduce cholesterol levels and fight cellular damage.  It contains polysaturated fat rich in essential fatty acids, Omega-3 and Omega-5 that helps with brain function and tissue growth.
• bay leaf - I add bay leaf when making certain stocks and soups including chicken noodle soup for flavour but it does have health benefits as well.  Bay leaves have antimicrobial properties against many common pathogens like Streptococcus  pyogenes, Staphlococcus aureus, Aspergillus fumigatus and Canadida albicans that could arise due to complications with a cold or the influenza.
• black pepper - I add black peppercorns to most stocks and soups including chicken noodle soup.  They are further seasoned with fresh ground black pepper to taste on serving.  Black pepper adds flavour as well as health benefits.  It aids in digestion and has antibacterial properties.  More importantly, black pepper helps your body absorb vitamins and minerals
• salt -  I don't add much in the way of salt when cooking anything.  Rather salt is added to taste when serving.  Salt (sodium chloride) is very important in the human body because sodium is needed for the proper functioning of the sodium-potassium channel which pumps out 2 potassium ions for every 3 sodium ions pumped into the nerve cells (neurons).  Simplified, sodium triggers action potentials in neurons which is how your body feels pain.  If you step on a pin, an action potential travels along your nerve cells to send the message of pain to your brain.  When your run a fever or sweat a lot as would happen with influenza, you lose valuable salt in your system which needs to be replaced.   
• noodles - I use broad egg noodles in my homemade chicken noodle soup.  

Frugal Kitchens 101 - A Look at Canada's Food Guide

North America for the most part is a land of plenty.  That is reflected in the North American diet that consists of a larger portion of over processed foods, fast foods and large serving sizes.  The reality is the average North American eats too much and they eat too much of the wrong foods.  As a result diet related illnesses like Type II diabetes and obesity are increasing at a rapid rate.  The USDA has established the Choose My Plate guideline for healthy eating, while the Canadian counterpart established by Health Canada is the Canada Food Guide.  Few of us go to a dietician or nutritionist unless there is a problem but we can easily access these free dietary guidelines.  Both of these resources provide excellent information for how to eat healthy and live well.

My husband and I have a fairly healthy diet full of the right foods but are the first to admit our portion sizes are larger than they should be.  Last year about this time my husband was hospitalized with an unknown gastrointestinal infection.  Once that cleared, he was diagnosed as pre-diabetic so we went to a dietitian  for counseling as to how to control the progression to Type II diabetes by modifying his diet.  In our case, we eat the recommended number of servings of each food group in the Canada Food Guide but what was off was portion size and not enough exercise.  What the food guide does do if you read closely is allow you to make healthy choices should you choose to eat vegetarian by giving both meat and milk alternatives.

The other day I did a brief analysis of the Canada Food Guide.  Now, if one were to follow the guide along with the proper portion size, there would be a reduction in the over all cost of groceries yet ending up with a healthier diet.  I did the calculations based on myself.  I am an over 50 female, petite with small bones, lactose intolerant, have asthma and arthritis and on a scale of one to ten on the activity scale with one being least and ten being most active, I probably average a 4.  Like many with chronic disorders, activity can be affected but I try to walk daily, cut the grass, garden and play volleyball once a week.  Well, playing volleyball is debatable as I really am a place holder <VBG>.  The Canada Food Guide recommends I have 7 servings of fruits and vegetables, 6 servings of grains, 2 - 3 servings of dairy and 2 servings of meat or meat alternatives daily.  I will note that the Canada Food Guide does not adjust for a more active lifestyle.  It really is the minimum requirements, pretty much what you would be served if hospitalized.  So here is the breakdown with serving size and estimated costs:

• fruits and vegetables - The serving size for most fruits and vegetables including juice is 1/2 c except for leafy vegetables with a serving size of 1 c.  Of note is potatoes.  The serving size is still 1/2 c or 1/2 a medium potato, not the whole potato.  The serving size for cherries and grapes is 20 pieces of fruit.  The average cost of a serving of fresh fruit is 30¢; a serving of fresh vegetables is 10¢ to 25¢.  Many choose fruits over vegetables but fruits cost more per serving and have a higher level of sugar so the emphasis should be on vegetables.  Seven fruits and vegetables will cost me under $2.10 per day assuming paying full price and not growing any.
• grains - I need 6 servings of grains per day which would amount to 1/2 bagel, 2 slices bread, 1/2 c cooked pasta or rice,  and 1 tortilla shell (counts as 2 servings).  Each serving costs about 30¢ each for a total cost of $1.80.  Note the serving size for cooked pasta.  That heaping plate of pasta topped with fresh vegetables and sauce we are so fond of while healthy really is 4 portions!  Restaurant pasta portions are so large they really are 5 to 6x the recommended 1/2 c portion.
• milk and milk alternatives - I do not drink milk and my doctor said to avoid soy products so my 2 to 3 servings of milk would consist of 1 1/2 oz block cheese, 1 c cottage cheese and 3/4 c plain homemade yogurt.  Milk (2%) costs $3.83 per 2 L or 47.5¢ per c.  I use this for the homemade yogurt so my milk servings cost about 80¢ per day.
• meat and meat alternatives - The recommended serving size for meat and fish is 4 oz or the size of the palm of your hand or a deck of cards.  That means that gorgeous 16 oz steak bought for dinner serves 4 people not 1.  Two eggs count as one meat serving; 1/4 c nuts is one meat serving, and 3/4 c cooked beans is one meat serving.  Clearly, reducing the meat and meat alternatives to the recommended amount is going to save a fair amount of money on the grocery bill.  Two meat servings cost $1 to $4 depending on the meat or fish or alternative.
• beverages - The number one recommended beverage by Health Canada is water.  Water is healthier for you while eliminating the high costs of carbonated beverages.  While coffee and tea is mentioned, caffeine should be restricted.

In general, following the Canada Food Guide would 'technically' cost me $8 per day or less to eat for the entire day based on buying foods from the grocery store.  On the surface that would work out to $240 per month but in reality it doesn't because there are so many ways to save on the cost of food.  Part of that is due to frugal shopping (buy on sale, buy in bulk), cooking from scratch, home canning, and growing what ever possible.   In perspective, that $8 per day is considerably less than grabbing an XL double double and a burger combo each day.  The cost of a chocolate bar from a vending machine each day would easily pay for 4 pieces of fruit each day.  Some folk honestly have no problem spending $3 per day for a gourmet coffee shop coffee yet will complain at spending $3 on fruits or vegetables, a healthier alternative.  In fact, some have no problem eating two meals a day at a fast food restaurant that would easily surpass that $8 per day price tag but the food is not near as healthy.  The thing is folks don't consider that $10 per day in coffee, vending machine and fast food snacks as part of their food budget so while they think they are spending $150 per week on groceries, the extra food purchases brings the total cost up to $220 per week.

Aside of smaller food portion sizes and a heavy emphasis on fruits and vegetables, what is glaringly absent from the Canada Food Guide is oils, condiments and snacks type foods.  Snacks are costly and can really drive up your food expenditures.  Homemade cookies and cakes are less expensive than store bought.  They would fall under grains in the guide.  Potato chips are quite highly priced and are high in sodium, fats, preservatives and additives like maltodextose that has addictive properties triggering cravings.  Instead make homemade baked potato chips (considerably less expensive than store bought) or make homemade popcorn,  Don't use the pricey and unhealthy microwave popcorn as the chemical that makes it smell good is carcinogenic.  The cost of condiments can really add up so reduce the amount used and make your own from scratch.  Salad dressings are considerably less expensive if made from scratch rather than store bought.  For a refreshing change from salad dressing with no calories, sprinkle your salad with fresh squeezed lemon juice.

Honey Dijon Salmon Fillets

Salmon is rich in Omega-3 fatty acids making it a good food to include in any healthy diet.  Salmon is available year round as fresh, frozen or canned sourced from wild or farmed.  However, wild salmon is superior to farmed salmon.  It is very important to read the label as some farmed salmon is dyed to the characteristic pinkish colour and may be high in dioxins and PCB (polychlorinated biphenyl).  Even though wild salmon may be slightly lower in Omega-3 fatty acids, the frugal choice between wild or farmed salmon is wild. 

Salmon has a stronger flavour that pairs nicely with maple syrup or honey as well as stronger herbs like dill or rosemary but it also pairs nicely with citrus and creamy type sauces.  It can be smoked for a delectable treat, used in dips or as the meat portion of a meal and as a filling for sandwiches.   We typically enjoy salmon three or more times per month.  We love salmon baked or grilled usually without a lot of added flavours but raw, unpasteurized honey (the only kind I use) really adds a sparkle to salmon. 

I made honey dijon salmon fillets served with zucchini melody for dinner.  This wonderfully delectable meal was quick and easy to prepare while being healthy.  Honestly, for those gardeners complaining about having too much zucchini, please ship them to me!  I can't wait to be harvesting zucchini from our new garden beds.  Just a tip for those growing zucchini, harvest when about 8 - inches long and deliciously tender. 

Honey Dijon Salmon Fillets
recipe by: Garden Gnome

½ c unpasteurized honey
1 tsp dijon mustard
¼ tsp fresh ground black pepper
1 tbsp butter
2 tbsp sliced almonds
2 salmon fillets

Mix the honey, mustard and pepper together.  Place salmon fillets in oven proof baking dish.  Dab butter equally over the fillets.  Pour the honey mixture over the fillets.  Bake at 350ºF until salmon is cooked through (opaque).  Remove from oven.  Plate then garnish with sliced almonds.

Servings: 2

Organic Produce & Freezing Blueberries

Last Thursday I had to take a short road trip and as always I was on the look-out for places to stop for farm fresh produce. Even though the kitchen is not functional at the moment if I really had to I could can a batch of jam or prepare a small amount of food for freezing using the side burner on the outdoor grill. I stopped in at an orchard on the way home to find that the orchard is now owned by the same owners who operate two nearby health food stores. Everything is being grown using organic methods. The produce is chemical and pesticide free. Not only that but they are supporting local organic growers by buying produce they do not grow from them and selling it in their store. They have two key criteria that must be met. First the produce must be chemical and pesticide free, grown using organic methods. Second the produce must be local grown. I'm elated! One of the organic farmers I bought from decided there was no longer enough money in organic farming so has moved on leaving me looking for other organic growers.

How does this relate to this blog? Anyone who has been following this blog knows that I grow as much as possible using organic methods in raised gardens planted in the square foot gardening method using companion planting. What produce I can't or don't grow myself, I prefer organically grown local produce. Organic means I'm not getting those chemicals I work so hard to avoid. Locally grown means lower prices and keeping local area farmers aka friends, family and community members earning an income to support their families. This results in a stronger community. So the short answer is organic, locally grown produce fits in with my value system.

Organic Berries

Pictured are the organically grown blueberries, blackberries and raspberries I purchased. Now what I noticed is the organically grown raspberries were $1 per quart cheaper than where I normally buy them. Now I'm hit with a delimna as where I normally buy them is considerably closer to where we live. It is a small mom & pop operation and we know the family. What I will end up doing is supporting both as you really can't have too many raspberries.

The organically grown blackberries are huge! They have a wonderful flavour as well. The first quart is destined for topping plain homemade yogurt for breakfast. I will pick up enough for low sugar blackberry jam my next trip. I will also be picking up other berries to make a low sugar, tri-berry jam.

Blueberries are one of the healthiest berries you can eat. They are rich in anti-oxidants that neutralize the damaging free radicals in your body. The organically blueberries are large and sweet. At $4 per quart they are less expensive than those in the grocery store! I will be buying blueberries for canning syrup, jam and pie fill but blueberries are ever so easy to freeze!

Method: Pour ripe, unwashed blueberries onto a sided baking sheet in a single layer. Flash freeze. Pour the desired amount (1 c or 2 c) frozen berries in a vacuum freezer bag or zipper style bag. Vacuum seal. To use, pour the berries into a food strainer. Rinse with cold water then use in your recipe of choice.

Blog Action Day & Canning Ground Beef with Onions

Note: ground beef recipe follows my entry for Blog Action Day.

Today over fifteen thousand blogs with twelve million readers will be blogging on one topic - The Environment. Each of my blogs are participating, each from a different perspective so be sure to read them all.

Deciding on a environmental topic that related to cooking was more difficult than first expected. There are so many directions I could have went because food and our food supply are inherently intertwined with the environment. I decided to focus on home canning.

Home canning in jars is a relatively new in preserving history beginning in 1795 using a heat process invented by Nicholas Appert in France. In 1858 John L. Mason invented the mason jar that became a popular amongst both urban and rural families for canning. Family traditions of canning continued but fell out of favour as commercially prepared products became available. Home freezers almost spelled the end of home canning because it was more convenient to freeze. However, some religious groups and farm wives continued the tradition. Over the years many families continued to home can to varying degrees to preserve extra produce from home gardens, take advantage of in season produce and to preserve wild game and fish.

In recent years there has been a resurgence in home canning. During the y2K scare and easily accessible information on the internet, home canning became a very desirable way to ensure personal food supplies. What started as a hobby for some escalated to self-sufficiency. There has been a growing concern with the safety of our food supply. There is a growing distrust in the big companies to provide safe foods coupled with rising food costs. More and more people are growing their own food or buying organic, chemical and preservative free foods. If the forums are any indication, this trend for canning these foods will continue to grow. So you ask, what does canning have to do with the environment?

Pantry

This is one wall in my pantry. More about my pantry can be found here. The first thing you notice about my pantry is the numerous filled canning jars. These are reused each year as are the rings. Each filled jar represents a commercial can that in some areas can be recycled but even then there is controversy as to whether the recycling effort is effective. Reducing the number of cans we use is sound environmentally friendly practice. Some of my jars are at least 30 years old and still in use for canning. Older zinc lid jars are used for storing dried foods, saving them from the landfill.

As you can see, I have two newer model energy efficient freezers. The problem with freezing is the ongoing cost as long as that food is frozen. The second problem with freezing is you are dependent on electricity. Disruption in the electrical supply can result in the total loss of your stored foods. With rising electricity costs, freezing no longer the most environmentally friendly way to store food. We should be using less electricity, not more. Home canning uses energy for processing but not for storage. The jars can easily be opened without a can opener and used as is in the event of a power outage as well without reheating.

A good portion of the produce I can is home grown organic, free of pesticides and herbicides. All are environmentally friendly practices. Peeling, stems and etc. from prepared fruits and vegetables are composted to be used in the garden the following year. This ultimate form of recycling leaves a minimal impact on the environment. Produce I buy is generally picked in large quantities in one trip minimizing the number of trips needed and a well stocked pantry means fewer trips to the grocery store. Both decrease traveling, gas use and carbon emissions.

Environmentally, canning makes good sense!

Canned Ground Beef

There are many reasons for canning your own meats. One of the most common is to have a supply of meat that is not reliant on electricity. A second reason is to have a convenient, pre-cooked meat ready to use.

Canned Ground Beef
(2.24 kg, yield 5 - 500 ml jars)

For best results use lean freshly ground beef. Place the ground beef in a large stock pot and break up. Add 1 medium chopped onion. Add enough water to cover, breaking the meat up further. Bring to a boil. Continue boiling until cooked. Strain using a colander. Spoon the meat mixture into sterilized, hot jars leaving 1 - inch headspace. Add 1/4 tsp salt per 500 ml jar if desired. Pour boiling water over the meat leaving 1 - inch headspace. Remove air bubbles and top until there is 1- inch headspace. Wipe rim. Adjust two piece lids. Process at 10 lb pressure 75 minutes for 500 ml (pint) jars or 90 minutes for 1 L (quart) jars.

Raw Honey

One of the first things I do when trying a new recipe is to adjust the sweetener. If a recipe calls for granulated sugar, it is replaced with either organic sugar in a lesser amount if possible or honey. One of the reasons for this is reducing heavily processed foods where possible. The other reason is flavour. White granulated sugar adds only sweetness, no flavour and is heavily refined. Honey is by far my favourite sweetener for cooking or baking. Not only does it add flavour but also health benefits.

Raw Honey

I buy my raw honey from a local beekeeper several times a year. Local honey is important because there is less chance of developing an allergy to it. The best time to buy honey is in the summer and fall months when it is freshest. The colour of the honey will range of a pale amber to a deep golden amber depending on what flowers the bees collected the nectar from. The darker the honey the stronger the flavour. If buying honey in the stores, look for 100% pure.

Honey is about 25% sweeter than sugar because it has a higher fructose content. It is easier to digest than white sugar. To substitute 1 c white sugar use 2/3 c honey. Not only do you get more flavour but you save calories as well. Honey adds moisture that gives a nice texture to baked goods. When baking with honey reduce the oven temperature by 15ºC (25ºF).

Store honey in air tight containers to prevent the honey from absorbing moisture from the air in a cool, dry place. I like to vacuum seal in 500 ml mason jars for storage. Honey will keep almost indefinitely but will crystallize during storage. This does not harm the honey as it a natural property. If this happens, simply warm the container in hot water for 15 minutes. Do not microwave as this will alter the flavour. Store bought liquid honey is pasteurized to prevent crystallization whereas raw honey is not so it will crystallize sooner.

Raw honey is anti-bacterial, anti-viral and anti-fungal as well as having anti-tumour and anti-oxident properties. As a food, honey provides a lot of health benefits. Honey's antiseptic properties have been used for wound healing for centuries. The darker the honey the better it is for burn healing. Honey can be used in homemade skin treatments like facials.

Warning: Honey or honey- containing products should not be fed to infants under the age of one. Honey may contain Clostridium botulinum spores and toxin that can cause infant botulism. Honey is safe for those over the age of one year.

With all the benefits honey has to offer, this is one staple that should be on your shelves!