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How do I keep my fruit, veggies and herbs fresh longer? Are there any ‘hacks’?

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/senaka-ranadheera-199225">Senaka Ranadheera</a>, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> We all know <a href="https://theconversation.com/frozen-canned-or-fermented-when-you-cant-shop-often-for-fresh-vegetables-what-are-the-best-alternatives-131678">fresh produce is good for us</a>, but fruit, vegetables and herbs have a tendency to perish quickly if left uneaten. This is because <a href="https://www.sciencedirect.com/science/article/abs/pii/S2212429219305188">even after harvesting</a>, produce from living plants tends to continue its biological processes. This includes respiration: producing energy from stored carbohydrates, proteins and fats while releasing carbon dioxide and water vapour. (Ever found a sprouting potato in your pantry?) On top of that, fresh produce also <a href="https://www.mdpi.com/journal/agriculture/special_issues/quality_safety_fresh_produce">spoils easily thanks to various microbes</a> – both harmless and ones that can cause disease, called pathogens. Simply chucking things in the fridge won’t solve the problem, as different types of plants will react differently to how they’re stored. So, how can you combat food waste and keep produce fresh for longer? Fortunately, there are some helpful tips. <h2>Freshness and quality begin at the farm</h2> Farmers always aim to harvest produce when it’s at an optimal condition, but both pre-harvest and post-harvest factors will affect freshness and quality even before you buy it. Pre-harvest factors are agricultural, such as climatic conditions, soil type and water availability. <a href="https://www.sciencedirect.com/science/article/abs/pii/S2212429219305188">Post-harvest factors</a> include washing and cleaning after harvesting, transportation and distribution, processing and packaging, and storage. As consumers we can’t directly control these factors – sometimes the veggies we buy just won’t be as good. But we can look out for things that will affect the produce once we bring it home. One major thing to look out for is bruised, wounded or damaged produce. This can happen at any stage of post-harvest handling, and can really speed up the <a href="https://www.sciencedirect.com/science/article/abs/pii/S0308814609001411">decay of your veggies and fruit</a>. Moisture loss through damaged skin speeds up deterioration and nutrient loss. The damage also makes it easier for <a href="https://www.sciencedirect.com/science/article/pii/S2468014119301943">spoilage microbes</a> to get in. <h2>To wash or not to wash?</h2> You don’t need to wash your produce before storing it. A lot of what we buy has already been washed commercially. In fact, if you wash your produce and can’t get it completely dry, the added moisture could speed up decay in the fridge. But washing produce <a href="https://theconversation.com/do-we-really-have-to-wash-fruit-and-vegetables-53039">just before you use it</a> is important to remove dirt and pathogenic bugs. Don’t use vinegar in your washing water despite what you see on social media. Studies indicate <a href="https://pubmed.ncbi.nlm.nih.gov/16496573/">vinegar has no effect</a> on lowering microbial loads on fresh produce. Similarly, don’t use baking soda. Even though there’s some evidence baking soda <a href="https://pubs.acs.org/doi/10.1021/acs.jafc.7b03118">can remove pesticide residues</a> from the surface of some produce, it’s not advisable at home. Just use plain tap water. <h2>Location, location, location</h2> The main thing you need is the correct type of packaging and the correct location – you want to manage moisture loss, decay and ripening. The three main storage options are on the counter, in the fridge, or in a “cool, dry and dark place”, such as the pantry. Here are some common examples of produce and where best to put them. Bananas, onion, garlic, potatoes, sweet potato and whole pumpkin will do better in a dark pantry or cupboard. Don’t store potatoes and onions together: onions produce a gas called ethylene that makes potatoes spoil quicker, while the high moisture in potatoes spoils onions. In fact, don’t store fruits such as apples, pears, avocado and bananas together, because these fruits <a href="https://www.tandfonline.com/doi/full/10.1080/15538362.2013.748378#:%7E:text=%27Malindi%27%20had%20higher%20respiration%20rates,retention%20in%20fruit%20during%20ripening">release ethylene gas</a> as they ripen, making nearby fruits ripen (and potentially spoil) much faster. That is, unless you do want to ripen your fruits fast. All leafy greens, carrots, cucumbers, cauliflower and broccoli will do best in the low-humidity drawer (crisper) in the fridge. You can put them in perforated plastic bags to retain moisture but maintain air flow. But don’t put them in completely sealed bags because this can slow down ripening while <a href="https://ucanr.edu/sites/hdnmastergardeners/files/338860.pdf">trapping carbon dioxide</a>, leading to decay and bad smells. Some fruits will also do best in the fridge. For example, apples and citrus fruits such as oranges can keep fresh longer in the fridge (crisper drawer), although they can stay at room temperature for short periods. However, don’t store watermelon in the fridge for too long, as it will lose its flavour and deep red colour if kept refrigerated <a href="https://ucanr.edu/sites/hdnmastergardeners/files/338860.pdf">for longer than three days</a>. Most herbs and some leafy vegetables – like celery, spring onions and asparagus – can be kept with stems in water to keep them crisp. Keep them in a well-ventilated area and away from direct sunlight, so they don’t get too warm and wilt. <figure><iframe src="https://www.youtube.com/embed/cHu10C1DAds?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption>Experimenting at home is a good way to find the best ways to store your produce.</figcaption></figure> <h2>Fight food waste and experiment</h2> Don’t buy too much. Whenever possible, buy only small amounts so that you don’t need to worry about keeping them fresh. Never buy bruised, wounded or damaged produce if you plan to keep it around for more than a day. “Process” your veggies for storage. If you do buy a large quantity – maybe a bulk option was on sale – consider turning the produce into something you can keep for longer. For example, banana puree made from really ripe bananas can be <a href="https://www.sciencedirect.com/science/article/abs/pii/S0023643817300853">stored for up to 14 days at 4°C</a>. You can use <a href="https://theconversation.com/frozen-canned-or-fermented-when-you-cant-shop-often-for-fresh-vegetables-what-are-the-best-alternatives-131678">freezing, blanching, fermentation and canning</a> for most vegetables. Consider vacuum sealing. Vacuum packaging of vegetables and berries can keep them fresh longer, as well. For example, vacuum-sealed beans can keep up to 16 months in the fridge, but will last only about <a href="https://www.vacpac.com.au/vacuum-sealed-life-expectancy-how-long-will-my-vacuum-sealed-products-last">four weeks in the fridge unsealed</a>. Keep track. Arrange your fridge so you can see the produce easily and use it all before it loses freshness. Experiment with storage hacks. Social media is full of tips and hacks on how best to store produce. Turn your kitchen into a lab and try out any tips you’re curious about – they might just work. You can even use these experiments as a way to teach your kids about the importance of reducing food waste. Grow some of your own. This isn’t <a href="https://theconversation.com/growing-your-own-food-and-foraging-can-help-tackle-your-ballooning-grocery-bill-heres-how-216264">feasible for all of us</a>, but you can always try having some herbs in pots so you don’t need to worry about keeping them fresh or using up a giant bunch of mint all at once. <a href="https://theconversation.com/health-check-are-microgreens-better-for-you-than-regular-greens-73950">Growing your own microgreens</a> could be handy, too.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/226763/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/senaka-ranadheera-199225">Senaka Ranadheera</a>, Associate Professor, <a href="https://theconversation.com/institutions/the-university-of-melbourne-722">The University of Melbourne</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-do-i-keep-my-fruit-veggies-and-herbs-fresh-longer-are-there-any-hacks-226763">original article</a>. </div>

Food & Wine

Cost of living: if you can’t afford as much fresh produce, are canned veggies or frozen fruit just as good?

<a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> The cost of living crisis is affecting how we spend our money. For many people, this means tightening the budget on the weekly supermarket shop. One victim may be fresh fruit and vegetables. Data from the <a href="https://www.abs.gov.au/media-centre/media-releases/australians-consuming-fewer-vegetables-fruit-and-less-milk#:%7E:text=Paul%20Atyeo%2C%20ABS%20health%20statistics,278%20to%20267%20to%20grams.%E2%80%9D">Australian Bureau of Statistics</a> (ABS) suggests Australians were consuming fewer fruit and vegetables in 2022–23 than the year before. The cost of living is likely compounding a problem that exists already – on the whole, Australians don’t eat enough fruit and vegetables. <a href="https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating">Australian dietary guidelines</a> recommend people aged nine and older should consume <a href="https://www.eatforhealth.gov.au/food-essentials/five-food-groups/fruit">two</a> serves of fruit and <a href="https://www.eatforhealth.gov.au/food-essentials/five-food-groups/vegetables-and-legumes-beans">five</a> serves of vegetables each day for optimal health. But in 2022 the <a href="https://www.abs.gov.au/statistics/health/health-conditions-and-risks/dietary-behaviour/latest-release">ABS reported</a> only 4% of Australians met the recommendations for both fruit and vegetable consumption. Fruit and vegetables are crucial for a healthy, balanced diet, providing a range of <a href="https://theconversation.com/were-told-to-eat-a-rainbow-of-fruit-and-vegetables-heres-what-each-colour-does-in-our-body-191337">vitamins</a> and minerals as well as fibre. If you can’t afford as much fresh produce at the moment, there are other ways to ensure you still get the benefits of these food groups. You might even be able to increase your intake of fruit and vegetables. <h2>Frozen</h2> Fresh produce is often touted as being the most nutritious (think of the old adage “fresh is best”). But this is not necessarily true. Nutrients can decline in transit from the paddock to your kitchen, and while the produce is stored in your fridge. Frozen vegetables may actually be higher in some nutrients such as <a href="https://pubmed.ncbi.nlm.nih.gov/25526594/">vitamin C and E</a> as they are snap frozen very close to the time of harvest. Variations in transport and storage can affect this slightly. <a href="https://pubs.acs.org/doi/10.1021/jf504890k">Minerals</a> such as calcium, iron and magnesium stay at similar levels in frozen produce compared to fresh. Another advantage to frozen vegetables and fruit is the potential to reduce food waste, as you can use only what you need at the time. As well as buying frozen fruit and vegetables from the supermarket, you can freeze produce yourself at home if you have an oversupply from the garden, or when produce may be cheaper. A <a href="https://www.growveg.com.au/guides/freezing-vegetables-and-herbs-the-garden-foodie-version/">quick blanching</a> prior to freezing can improve the safety and quality of the produce. This is when food is briefly submerged in boiling water or steamed for a short time. Frozen vegetables won’t be suitable for salads but can be eaten roasted or steamed and used for soups, stews, casseroles, curries, pies and quiches. Frozen fruits can be added to breakfast dishes (with cereal or youghurt) or used in cooking for fruit pies and cakes, for example. <h2>Canned</h2> Canned vegetables and fruit similarly often offer a cheaper alternative to fresh produce. They’re also very convenient to have on hand. The <a href="https://nchfp.uga.edu/how/can#gsc.tab=0">canning process</a> is the preservation technique, so there’s no need to add any additional preservatives, including salt. Due to the cooking process, levels of heat-sensitive nutrients <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/jsfa.2825">such as vitamin C</a> will decline a little compared to fresh produce. When you’re using canned vegetables in a hot dish, you can add them later in the cooking process to reduce the amount of nutrient loss. To minimise waste, you can freeze the portion you don’t need. <h2>Fermented</h2> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723656/">Fermentation</a> has recently come into fashion, but it’s actually one of the oldest food processing and preservation techniques. Fermentation largely retains the vitamins and minerals in fresh vegetables. But fermentation may also enhance the food’s nutritional profile by creating new nutrients and allowing existing ones to be <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9352655/">absorbed more easily</a>. Further, fermented foods contain probiotics, which are beneficial for our <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10051273/">gut microbiome</a>. <h2>5 other tips to get your fresh fix</h2> Although alternatives to fresh such as canned or frozen fruit and vegetables are good substitutes, if you’re looking to get more fresh produce into your diet on a tight budget, here are some things you can do. 1. Buy in season Based on supply and demand principles, buying local seasonal vegetables and fruit will always be cheaper than those that are imported out of season from other countries. 2. Don’t shun the ugly fruit and vegetables Most supermarkets now sell “ugly” fruit and vegetables, that are not physically perfect in some way. This does not affect the levels of nutrients in them at all, or their taste. 3. Reduce waste On average, an Australian household throws out <a href="https://www.ozharvest.org/food-waste-facts/">A$2,000–$2,500</a> worth of food every year. Fruit, vegetables and bagged salad are the <a href="https://www.ozharvest.org/food-waste-facts/">three of the top five foods</a> thrown out in our homes. So properly managing fresh produce could help you save money (and benefit <a href="https://endfoodwaste.com.au/why-end-food-waste/">the environment</a>). To minimise waste, plan your meals and shopping ahead of time. And if you don’t think you’re going to get to eat the fruit and vegetables you have before they go off, freeze them. 4. Swap and share There are many websites and apps which offer the opportunity to swap or even pick up free fresh produce if people have more than they need. Some <a href="https://www.charlessturt.sa.gov.au/environment/sustainable-lifestyles/community-fruit-and-vege-swaps">local councils are also encouraging</a> swaps on their websites, so dig around and see what you can find in your local area. 5. Gardening Regardless of how small your garden is you can always <a href="https://www.gardeningaustraliamag.com.au/best-vegies-grow-pots/">plant produce in pots</a>. Herbs, rocket, cherry tomatoes, chillies and strawberries all grow well. In the long run, these will offset some of your cost on fresh produce. Plus, when you have put the effort in to grow your own produce, <a href="https://mdpi-res.com/sustainability/sustainability-07-02695/article_deploy/sustainability-07-02695.pdf?version=1425549154">you are less likely to waste it</a>.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/229724/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/cost-of-living-if-you-cant-afford-as-much-fresh-produce-are-canned-veggies-or-frozen-fruit-just-as-good-229724">original article</a>.

Food & Wine

The fastest way to cut fruit and veggies

Whether you cook a little or a lot, after any time spent in the kitchen, you’ve probably wondered if there’s an easier way to cut fruit and vegetables. The answer is yes: there is. 1. The onion The onion is the bane of all preppers’ existence. They’re hard to hold, they make you cry, and many of us would be lying if we said we’ve never cut our fingers in the process. So the fastest way to cut an onion? Half the onion, lengthwise. Cut off the onion’s ends and peel off its skin. With each half’s flat-side down, dice the onion. No tears necessary. 2. Cherry tomatoes This method is pretty ingenious. Place the tomatoes on a plate and top with another plate, holding the tomatoes in between: firmly, but not so firmly that you squish them. Using a sharp knife, cut in between the two plates from one end to the other. Your tomatoes will be cut in half and you didn’t even have to look at them while you did it. It’s almost magic. 3. Kiwi fruit Cut each end off of the kiwi fruit and use a spoon to peel the kiwi’s flesh off, circling around the fruit. Then place the kiwi on its side and slice into disks! 4. Capsicum Capsicums couldn’t be easier. Cut the top and bottom off the capsicum and, using your hand, pull out its insides. Cut the pepper in half lengthwise. Rinse off any remaining seeds and slice into strips. 5. Mangoes If you’ve never seen a mango cut before, odds are your first attempt is going to be wrong. Mangoes have a long pit down their centre. Cut the cheeks off along either side of this vertical pit. In each cheek half, cut a grid into the mango (lines going up and lines going down, creating squares) then push from the peel side to pop the cubes so they’re standing up. Cut off the remaining delicious mango flesh that is around the pit. And that’s how it’s done! Image: Getty Images

Food & Wine

Why ‘best before’ food labelling is not best for the planet or your budget

UK supermarkets have <a href="https://metro.co.uk/2022/08/03/which-supermarkets-are-scrapping-best-before-dates-and-why-17117556/">removed “best before” dates</a> on thousands of fresh food products in an effort to reduce food waste. One of the major supermarket chains, Sainsbury’s, is replacing these labels with product messaging that says “<a href="https://www.fruitnet.com/fresh-produce-journal/sainsburys-axes-best-before-dates-on-more-fruit-and-veg/247057.article">no date helps reduce waste</a>”. Apples, bananas, potatoes, cucumbers and broccoli are among the most wasted foods. Removing “best before” labels from these foods alone will reduce waste by an estimated <a href="https://wrap.org.uk/taking-action/food-drink/initiatives/food-waste-reduction-roadmap">50,000 tonnes a year</a>. In Australia we produce <a href="https://www.fial.com.au/sharing-knowledge/food-waste">7.6 million tonnes of food waste every year</a> – about 300kg per person. <a href="https://workdrive.zohopublic.com.au/external/ba011474a921ef40d77287a482fc9b257083a646708e3b38b6debeea81cdf81b">About 70%</a> of what we throw out is still edible. Why aren’t we following the UK’s example? Some might worry about food safety. But two types of date labels – “best before” and “use by” – are used in Australia. “Use by” labels would still alert us to when food can no longer be regarded as safe to eat. And consumers will still be able to assess the state of fresh produce for themselves. <h2>Food waste has huge impacts</h2> Food waste costs Australia <a href="https://workdrive.zohopublic.com.au/external/ba011474a921ef40d77287a482fc9b257083a646708e3b38b6debeea81cdf81b">A$36.6 billion a year</a>. This waste occurs right across the supply chain, including primary production, manufacturing, distribution, retail and hospitality. However, households produce more than half of the waste, at an average cost per household of A$2,000 to $2,500 a year. In 2017, the Australian government <a href="https://www.dcceew.gov.au/environment/protection/waste/food-waste?state=tas#national-food-waste-strategy">pledged to halve food waste</a> by 2030 when it launched the <a href="https://www.dcceew.gov.au/environment/protection/waste/publications/national-food-waste-strategy">National Food Waste Strategy</a>. This is a complex issue, but one simple solution could be to follow the UK and remove “best before” dates. <h2>How will you know if food is still safe?</h2> Our labelling system is fairly straightforward, but many consumers don’t understand the difference between “best before” and “use by”. This confusion leads them to throw away tonnes of food that’s still suitable for eating. In Australia, the regulatory authority <a href="https://www.foodstandards.gov.au/consumer/labelling/dates/Pages/default.aspx">Food Standards</a> provides guidance for manufacturers, retailers and consumers on using dates on product labels. These dates indicate how long food products can be sold, and kept, before they deteriorate or become unsafe to eat. Food with a “best before” date can be legally sold and consumed after that date. These products should be safe, but may have lost some of their quality. Products past their “use by date” are considered not safe. The food supplier is responsible for placing date labels on the product. Differences in packaging and date labelling can be subtle. For example, lettuce sold loose or in an open plastic sleeve does not have a “best before” date. The same lettuce packaged in a sealed bag does. Bread is the only fresh food that uses a different system with “baked on” or “baked for” date labels. Some foods, such as canned goods and food with a shelf life of two years or more, don’t have to be labelled with “best before” dates because they usually retain their quality for many years. They are typically eaten well before they deteriorate. Food producers and retailers are keen to keep the labelling status quo, because it makes it easier to <a href="https://www.vox.com/22559293/food-waste-expiration-label-best-before">manage stock</a> and <a href="https://journals.sagepub.com/doi/full/10.1509/jppm.14.095">encourages turnover</a>. <h2>The case for packaging</h2> Some packaging is used to separate branded products such as fruit varieties protected by <a href="https://theconversation.com/the-case-of-the-pirated-blueberries-courts-flex-new-muscle-to-protect-plant-breeders-intellectual-property-126763">plant breeders’ rights</a>, organic products and imperfect vegetable ranges. Once packaged, these products require a “best before” date. Plastic packaging can greatly increase the shelf life of some vegetables. In these cases, it effectively reduces food waste. A striking example is cucumbers. Plastic wrap can extend their shelf life from a <a href="https://theconversation.com/why-some-plastic-packaging-is-necessary-to-prevent-food-waste-and-protect-the-environment-117479">few days to two weeks</a>. Vegetables such as broccoli and cauliflower contain beneficial anti-cancer compounds called <a href="https://www.frontiersin.org/articles/10.3389/fnut.2016.00024/full">glucosinolates</a>. Plastic packaging that seals in <a href="https://www.food-safety.com/articles/1324-naturally-preserving-food-with-gases">specialty gas</a> preserves these longer. However, overcooking quickly erases this packaging benefit. <figure class="align-center "></figure> <h2>Dead or alive?</h2> The chemistry of a fruit or vegetable starts changing the moment it is picked. Some types of produce, such as bananas and pears, are picked early so they ripen in the shop and at home. Other produce, such as sweet corn and peas, rapidly decline in the quality and quantity of flavours and nutrients once they’re picked. Snap freezing is an excellent way to preserve this produce. Fresh fruits and vegetables are still alive. Their cells remain full of chemical reactions and enzymatic activity. This is why a cut apple turns brown. It’s also why ethylene gas released from bananas and other fruits can shorten the life of their neighbours in the fruit bowl. Potatoes, one of the most wasted products, are sold with “best before” dates when packaged in plastic bags. But if stored correctly in low light and in a “breathable” bag (paper or hessian), potatoes stay “alive” and edible for months. Just make sure you cut away any green parts, which <a href="https://theconversation.com/can-you-really-be-poisoned-by-green-or-sprouting-potatoes-63437">contain toxic solanine</a>. As well as fresh produce’s own cellular activity, there is microbial activity in the form of bacteria and fungi. Fortunately, we come equipped with a number of evolved chemical sensors. We can <a href="https://theconversation.com/how-to-avoid-food-borne-illness-a-nutritionist-explains-153185">feel, see, sniff and taste</a> the state of fruits, vegetables and other products. Trust (and train) your instincts. <h2>Questions to ask yourself</h2> To reduce food waste, we need a combination of approaches, including appropriate packaging, sensible labelling and consumer awareness. Ideally, the <a href="https://www.foodstandards.gov.au/code/pages/default.aspx">Australian and New Zealand Food Standards Code</a> would be updated to reflect a more nuanced view of packaged fresh foods. In the short term, consumer awareness and buying power are the best drivers of change. Ask yourself questions like: <ul> <li> Do I need a packaged product? </li> <li> Does the packaging enhance shelf life? </li> <li> Would I buy less if it wasn’t packaged? </li> </ul> Thinking about these questions will help us reduce the impacts of food waste.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/189686/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/louise-grimmer-212082">Louise Grimmer</a>, Senior Lecturer in Retail Marketing, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a> and <a href="https://theconversation.com/profiles/nathan-kilah-599082">Nathan Kilah</a>, Senior Lecturer in Chemistry, <a href="https://theconversation.com/institutions/university-of-tasmania-888">University of Tasmania</a> This article is republished from <a href="https://theconversation.com">The Conversation.</a> Read the <a href="https://theconversation.com/why-best-before-food-labelling-is-not-best-for-the-planet-or-your-budget-189686">original article</a>. Images: Getty

Food & Wine

Fennel looking a bit feeble? Growing enough veggies to feed yourself depends on these 3 things

<div class="copy"> Farming inside city boundaries is <a href="https://www.fao.org/urban-agriculture/en/" target="_blank" rel="noreferrer noopener">on the rise</a> as countries become more urbanised and people seek to connect with the source of their food and improve their sustainability. But despite the productivity potential of home food gardens and the like, they are rarely analysed as serious farming systems. There’s little data, for example, on how much can be grown on an average suburban property. As climate change <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0217148" target="_blank" rel="noreferrer noopener">threatens</a> global food supplies, however, building sustainable urban food systems will be crucial. Our research has examined how productive the average home vegetable garden really is, and how to get the most from your patch. <h2>Lawn with a side of salad?</h2> Urban agriculture refers to growing produce and raising livestock inside a city’s boundary. In Australian cities, it might involve a home vegetable patch, community garden, backyard beehives, an edible rooftop garden on an apartment block, indoor hydroponics, a communal orchard and more. Sometimes, especially in developing countries, urban farming can help address issues such as poverty, unemployment and food insecurity. More broadly, it can increase access to healthy, fresh produce and lead to more sustainable food production. It can also help us save money and improve our well-being. Societies have traditionally lent on urban farming during times of stress. So it’s no surprise the practice resurged during the COVID pandemic. In Australia, keeping edible gardens significantly helped people maintain mental health during lowdown, <a href="https://sustain.org.au/projects/pandemic-gardening-survey-report/" target="_blank" rel="noreferrer noopener">particularly</a> those on low incomes. But to what extent can we rely on our backyard gardens to meet all our fresh produce needs? Our research shows these three factors are key. <h2>1. Give up some lawn</h2> We <a href="https://doi.org/10.1016/j.scs.2021.102770" target="_blank" rel="noreferrer noopener">looked at</a> the potential for food production at about 40,000 residential properties in suburban Adelaide – mostly free-standing homes. We calculated the amount of land required for a household of 2.5 people to grow the recommended five servings of vegetables per person each day. Then, using high-resolution aerial imagery to get a birds eye view of properties, we identified those with enough lawn area to make that happen. Some 21m² of lawn is needed to produce the recommended vegetable intake. In a scenario where a garden is high-yielding, this would require converting 23% of lawn area on a typical block into a vegetable patch. Of the properties modelled, 93% had the room to a create 21m² garden from the total lawn space. In a medium-yield garden, 72% of lawn on a typical block would need converting to produce enough vegetables to feed a household – equating to 67m². We limited the research to in-ground veggie production and didn’t include fruit trees. So a property’s potential to grow food would be even higher if food gardens or fruit trees already exist, or other garden beds or paved areas could be converted. <h2>2. Up your gardening game</h2> <a href="https://doi.org/10.1371/journal.pone.0230232" target="_blank" rel="noreferrer noopener">Research</a> out of Adelaide, which surveyed about 30 home gardeners, <a href="https://doi.org/10.1016/j.scs.2021.102770" target="_blank" rel="noreferrer noopener">found</a> yields per square metre ranged from 0.24kg to 16.07kg per year. This suggests a high rate of variability in home garden productivity – notwithstanding the fact people grow different crops. Not all of us have green thumbs and in some cases, your veggie patch might not yield as much as you hoped. Perhaps you gave it too much or too little water. Maybe you didn’t have time to pull out weeds or harvest produce. Pests and fungus might have struck down your crop. You may have planted the wrong seeds at the wrong time or just have poor soil. Our research suggests low-yield gardens would need 1,407m² of converted lawn to meet the vegetable needs of a household. However, less than 0.5% of properties in the analysed Adelaide sites had so much land. So to reach self-sufficiency in urban agriculture environments, medium to high yields are preferred. Skilled gardeners with high yields will need much less land. Given the space constraints in cities, upskilling gardeners is important to maximising production. <h2>3. Know what’s in your soil</h2> Good soil <a href="https://doi.org/10.1016/j.jclepro.2022.130808" target="_blank" rel="noreferrer noopener">is a key factor</a> in productive gardens. It needs a good structure (one that allows water and air to enter and drain easily, while retaining enough moisture) an ample supply of plant nutrients and a rich microbial community. In city areas, heavy metal contamination and pollution of soils can be a concern. <a href="https://doi.org/10.1016/j.jclepro.2020.122900" target="_blank" rel="noreferrer noopener">We examined</a> soils at 12 urban agricultural sites in Adelaide, and found in all cases that metal concentrations did not exceed health guidelines for residential areas – even at sites with an industrial history. But this might not always be the case. An <a href="https://www.sciencedirect.com/science/article/abs/pii/S0045653518302467?via%3Dihub" target="_blank" rel="noreferrer noopener">analysis</a> of residential and community gardens in Melbourne, for example, showed some soils were contaminated at levels which could pose a human health hazard. This highlights the importance of testing urban soils before planting. Proper management of inputs – particularly fertiliser – is also key. Our <a href="https://doi.org/10.1016/j.jclepro.2020.122900" target="_blank" rel="noreferrer noopener">research</a> has found urban gardeners can choose from a variety of organic waste-based fertilisers such as spent coffee grounds, food scraps or lawn clippings. But this abundance can lead to imbalances. In Adelaide, for example, the widespread use of freely available horse manure led to excessive phosphorous levels in almost all of the 12 tested sites. This imbalance can depress plant growth and damage the broader environment. <h2>Helping city gardens flourish</h2> Urban agriculture has been <a href="https://www.fial.com.au/urban-agriculture" target="_blank" rel="noreferrer noopener">identified</a> as a A$4 billion economic growth opportunity for Australia. However, suburban blocks are trending towards smaller yards with less growing space. Given the many benefits of urban farming, it’s time to think more seriously about maximising efficiency and scale. Community gardens are well placed for knowledge-sharing. <a href="https://doi.org/10.1073/pnas.1809707115" target="_blank" rel="noreferrer noopener">Research</a> on 13 community gardens in Sydney revealed they were very high-yield – around twice as productive than the typical Australian commercial vegetable farm. Funding for more community gardens, and other education opportunities for urban gardeners, would be a valuable investment in improving public health and sustainability. This should be coupled with policy and planning decisions designed to increase the amount of urban farming space in our cities. Image credits: Getty Images <img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=194567&title=Fennel+looking+a+bit+feeble%3F+Growing+enough+veggies+to+feed+yourself+depends+on+these+3%26nbsp%3Bthings" width="1" height="1" /></div> <div id="contributors"> This article was originally published on <a href="https://cosmosmagazine.com/earth/sustainability/global-food-crisis-garden/" target="_blank" rel="noopener">cosmosmagazine.com</a> and was written by The Conversation. </div>

Home Hints & Tips

If you took to growing veggies in the coronavirus pandemic, then keep it up when lockdown ends

The COVID-19 pandemic produced a run on the things people need to produce their own food at home, including <a href="https://www.abc.net.au/news/2020-03-24/coronavirus-panic-buying-of-edible-plants-at-nurseries/12082988">vegetable seedlings, seeds</a> and <a href="https://www.smh.com.au/national/scramble-for-backyard-chooks-follows-egg-panic-buying-20200401-p54g28.html">chooks</a>. This turn to self-provisioning was prompted in part by the high price rises for produce – including <a href="https://www.perthnow.com.au/news/coronavirus/cauliflower-and-broccoli-among-healthy-vegetables-whose-prices-have-skyrocketed-during-coronavirus-pandemic-ng-b881501930z">A$10 cauliflowers and broccoli for A$13 a kilo</a> – and empty <a href="https://www.theguardian.com/food/2020/mar/27/ive-never-seen-it-like-this-why-vegetables-are-so-expensive-in-australia-at-the-moment">veggie shelves in some supermarkets</a>. As well as <a href="https://www.news.com.au/finance/business/retail/bunnings-diy-garden-shopping-frenzy-as-virus-lockdown-takes-hold/news-story/413857a8c40b44af21eb90a1f88a594f">hitting the garden centres</a> people looked online for information on growing food. Google searches for “<a href="https://trends.google.com/trends/explore?date=all&q=how%20to%20grow%20vegetables">how to grow vegetables</a>” hit an all-time worldwide high in April. Hobart outfit Good Life Permaculture’s video on <a href="https://www.youtube.com/watch?v=hUqkZLSOdm0">Crisis Gardening - Fresh Food Fast</a> racked up over 80,000 views in a month. Facebook kitchen garden groups, such as <a href="https://www.facebook.com/SAKGF/videos/vb.107400965969813/2830266200384624/?type=3&theater">Stephanie Alexander Kitchen Garden Foundation</a>, sought to share information and inspiration. <h2>The good life</h2> Given the many benefits of productive gardening, this interest in increased self-sufficiency was an intelligent response to the pandemic situation. Experienced gardeners can produce enough fruit and vegetables year-round to supply two people from <a href="https://www.katlavers.com/the-plummery/">a small suburban backyard</a>. <a href="https://www.sciencedirect.com/science/article/pii/S2211335516301401" title="Gardening is beneficial for health: A meta-analysis">Productive gardening improves health</a> by providing contact with nature, physical activity and a healthier diet. Contact with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6780873/" title="Does Soil Contribute to the Human Gut Microbiome?">good soil bacteria</a> also has positive health effects. While Australians have traditionally valued the feeling of independence imparted by a degree of self-sufficiency, psychological benefits arise from the <a href="https://uwap.uwa.edu.au/products/reclaiming-the-urban-commons">social connectedness encouraged by many forms of productive gardening</a>. Amid COVID-19, gardeners gathered online and community gardens around the world brought people together through gardening and food. In some areas, community gardens were <a href="https://www.cbc.ca/news/canada/london/ontario-community-gardens-essential-1.5545115">declared essential because of their contribution to food security</a>. Although Australian community gardens paused their public programs, most remained open for gardening adhering to social distancing regulations. <img src="https://images.theconversation.com/files/329929/original/file-20200423-47826-1iul3x5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="" /> Community gardens have an important role to play in food resilience. Andrea Gaynor <h2>We always dig deep in a crisis</h2> Vegetable gardening and poultry-keeping often surge in popularity during times of social or economic insecurity, such as the COVID-19 pandemic. These responses are built on an established Australian tradition of home food production, something I have <a href="http://www.environmentandsociety.org/sites/default/files/key_docs/harvest_of_the_suburbs__andrea_gaynor_with_title_and_content.pdf">researched in depth</a>. Yet history tells us it’s not easy to rapidly increase self-provisioning in times of crisis – especially for those in greatest need, such as unemployed people. This is another reason why you should plant a vegetable garden (or keep your current one going) even after the lockdown ends, <a href="https://www.sustain.org.au/wp-content/uploads/2020/04/Urban-Agriculture-Manifesto-2020-1.pdf">as part of a broader suite of reforms</a> needed to make our food systems more fair and resilient. In the second world war, for example, Australian food and agricultural supply chains were disrupted. In 1942-3, as the theatres of war expanded and shortages loomed, the YWCA organised women into “<a href="https://www.awm.gov.au/articles/encyclopedia/homefront/victory_gardens">garden armies</a>” to grow vegetables and the federal government launched campaigns encouraging home food production. Community-based food production expanded, but it was not possible for everyone, and obstacles emerged. In Australia, there were disruptions in the supply of seeds, fertiliser and even rubber for garden hoses. In London, resourceful gardeners scraped pigeon droppings from buildings to feed their victory gardens. Another problem was the lack of gardening and poultry-keeping skills and knowledge. The Australian government’s efforts to provide good gardening advice were thwarted by local shortages and weather conditions. Their advertisements encouraging experienced gardeners to help neighbours may have been more effective. <a href="https://images.theconversation.com/files/334896/original/file-20200514-167768-brf3j3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/334896/original/file-20200514-167768-brf3j3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="" /></a> Australian government ‘Grow Your Own’ campaign advertising, 1943. National Archives of Australia, Author provided Home food production has also increased during times of economic distress. During the <a href="https://www.nma.gov.au/defining-moments/resources/great-depression">Great Depression</a> in the 1920s and 1930s, a health inspector in the inner suburbs of Melbourne reported, with satisfaction, that horse manure was no longer accumulating: <blockquote> … being very much in demand by the many unemployed who now grow their own vegetables. </blockquote> The high inflation and unemployment of the 1970s – as well as the oil shocks that saw steep increases in fuel prices – saw more people take up productive gardening as a low-cost recreation and buffer against high food prices. The urge to grow your own in a crisis is a strong one, but better preparation is needed for it to be an equitable and effective response. <a href="https://images.theconversation.com/files/329926/original/file-20200423-47804-pldop7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/329926/original/file-20200423-47804-pldop7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="" /></a> How to grow your own vegetables… as long as you like endive. Andrea Gaynor <h2>Beyond the pandemic</h2> The <a href="https://www.9news.com.au/national/coronavirus-home-gardening-explosion-fruits-vegetables-lockdown/3cf0476b-9fe0-432e-b5c9-d37b9390a12f">empty shelves at nurseries and seed suppliers</a> seen earlier this year tell us we were again insufficiently prepared to rapidly scale up productive home gardening. We need to develop more robust local food systems, including opportunities for people to develop and share food production skills. These could build on established programs, such as western Melbourne’s <a href="https://mysmartgarden.org.au/">My Smart Garden</a>. Particularly in built-up urban areas, provision of safe, accessible, free or low-cost gardening spaces would enable everyone to participate. More city farms with livestock, large-scale composting and seed saving, can increase local supplies of garden inputs and buffer against external disruption. Like other crises before it, COVID-19 has exposed vulnerabilities in the systems that supply most Australians with our basic needs. While we can’t grow toilet paper or hand sanitiser, there is a role for productive gardens and small-scale animal-keeping in making food systems resilient, sustainable and equitable. Self-provisioning doesn’t replace the need for social welfare and wider food system reform. But it can provide a bit of insurance against crises, as well as many everyday benefits.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/135359/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/andrea-gaynor-285129">Andrea Gaynor</a>, Associate Professor of History, <a href="https://theconversation.com/institutions/the-university-of-western-australia-1067">The University of Western Australia</a> This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/if-you-took-to-growing-veggies-in-the-coronavirus-pandemic-then-keep-it-up-when-lockdown-ends-135359">original article</a>. Image: Shutterstock

Home Hints & Tips

Why you NEED to put your fruit and veggies in the dishwasher

A woman has gone viral after sharing her food hygiene hack – washing fruit and vegetables in the dishwasher. In a TikTok clip, the user @smilelop showed how she removed dirt and bugs from her produce. She arranged a variety of fresh food products on the top shelf and bottom drawer before pouring in a capful of distilled white vinegar in the detergent compartment. She then set the machine running, and the video cut to seemingly washed and clean crops. <blockquote style="max-width: 605px; min-width: 325px;" class="tiktok-embed" data-video-id="6824889367530704133"><a rel="noopener" href="https://www.tiktok.com/@smilelop" target="_blank" title="@smilelop">@smilelop</a> <a rel="noopener" href="https://www.tiktok.com/tag/cleanvegetables" target="_blank" title="cleanvegetables">##cleanvegetables</a> <a rel="noopener" href="https://www.tiktok.com/tag/cleanfruit" target="_blank" title="cleanfruit">##cleanfruit</a> <a rel="noopener" href="https://www.tiktok.com/tag/tiktoktips" target="_blank" title="tiktoktips">##tiktoktips</a> <a rel="noopener" href="https://www.tiktok.com/tag/vinegar" target="_blank" title="vinegar">##vinegar</a> <a rel="noopener" href="https://www.tiktok.com/music/PONETE-ASÍ-6792622683843513093" target="_blank" title="♬ PONETE ASÍ - melojnico">♬ PONETE ASÍ - melojnico</a></blockquote> The video has now been viewed more than a million times, but some viewers on the comment section were sceptical of the hack. “I literally don’t know why this would be necessary,” one wrote. “I mean a light vinegar solution is good to kill bacteria and some fruit has wax film on it, but dishwasher? Come on girl,” another replied. According to <a href="https://foodsafety.asn.au/fruit-and-vegetables/">the Food Safety Information Council</a>, washing fruits and vegetables under running water and drying them can help remove loose soil and remove many bacteria and viruses. The council also advised practicing safe hand washing and hygiene before preparing food or cooking.

Food & Wine

Delicious veggie smoothies to try this spring

Homemade smoothies are the perfect way to boost your vitamin and nutrient intake during the warmer months – but rely too heavily on juicing or blending your fruit, and you could end up missing out on essential fibre throughout the day. Vegetable-based smoothies, on the other hand, are packed with a high number of nutrients, are low in calories and help control cravings. Here’s our round up of the best thirst-quenching veggie smoothies that are not only easy to make, but look and taste great too. 1. Ruby red beetroot smoothie Detox and hydrate with this bright beetroot smoothie, which is rich in antioxidants, and vitamin A and C. You’ll need ½ beetroot, ½ a cucumber and 5 carrots. Chop all ingredients and blend until smooth. <a href="https://greatist.com/health/new-year-detox-recipes">(Recipe via Easy Detox).</a> 2. Green immunity smoothie Self-confessed smoothie addict, Chris from Tales of a Kitchen, uses a combination of spices, aromatics and green veggies to create the ultimate immune-boosting drink. Get the recipe <a href="http://talesofakitchen.com/breakfast/green-immunity-smoothie-and-i-quit-sugar-smoothie-ebook/">here.</a> 3. Super cucumber and ginger smoothie Make this zesty green smoothie featuring cucumber and spinach for an easy way to boost your leafy green intake throughout the week. Add apple and honey for a touch of sweetness or try it with your low calorie sugar substitute of choice. Get the recipe<a href="http://talesofakitchen.com/breakfast/super-green-super-vibrant-cucumber-apple-and-ginger-smoothie/"> here. </a> Republished with permission of <a href="https://www.wyza.com.au/articles/lifestyle/food-and-wine/delicious%C2%A0veggie-smoothies-to-try-this-spring.aspx">Wyza.com.au.</a>

Food & Wine

Boost your veggie intake with a sweet potato chickpea burger

Up your veggie intake with ease thanks to these sweet potato and chickpea burgers. Makes: 4 Prep time: 20 + 30 mins chill Cooking time: 35 mins Ingredients <ul> <li>600g sweet potato, peeled, halved lengthways</li> <li>400g can chickpeas, rinsed, drained</li> <li>1 small red onion, finely chopped</li> <li>2 garlic cloves, crushed</li> <li>1/2 lemon, juiced</li> <li>2 tbs smokey chipotle spice blend or fajita seasoning</li> <li>1/2 cup flat-leaf parsley leaves, finely chopped</li> <li>1 cup fresh breadcrumbs</li> <li>¼ cup raw couscous</li> <li>olive oil cooking spray</li> <li>hamburger buns </li> <li>Wedges iceberg lettuce</li> <li>Onion jam & chipotle mayonnaise, to serve</li> </ul> Methods <ol> <li>Chop the sweet potato into 3cm chunks. Place onto a microwave-safe plate. Cover with a damp paper towel. Microwave 7-8 minutes or until just tender when tested with a skewer. Drain any excess water. Smash with a fork then transfer to a bowl. Cool 15 minutes.</li> <li>Combine chickpeas, onion, garlic, lemon juice and spice in a food processor. Season, process until mixture almost comes together. Add to the sweet potato with the parsley, breadcrumbs and raw couscous. Shape mixture into 4 patties. Place on a lined baking tray, cover and refrigerate for 30 minutes to firm up if time permits. </li> <li>Place a flat tray into the oven. Preheat oven and tray 220°C fan forced. Spray both sides of the patties with oil. Place onto the hot tray. Cook 15 minutes, turn and cook for a further 10 minutes until light golden.</li> <li>To serve, spread onion jam over the base of burger buns. Top with lettuce and sweet potato pattie. Drizzle with chipotle mayonnaise. Serve.</li> </ol> Recipe credit of <a href="http://australiansweetpotatoes.com.au/">Australian Sweet Potatoes</a>.

Food & Wine

Try something different with vegetarian spring rolls

Make restaurant quality spring rolls at home, with this easy to follow recipe. Serve with a splash of sweet chili sauce or soy sauce for extra flavour. Serves: 6 Ingredients <ul> <li>1 cup of vermicelli noodles </li> <li>1 cup of grated taro</li> <li>1 cup of grated choko</li> <li>1 cup of finely sliced Chinese mushrooms</li> <li>1 cup of thinly sliced green beans</li> <li>1 cup of sliced onions</li> <li>1 egg yolk</li> <li>9 rice paper sheets</li> <li>Cooking oil</li> <li>Salt and pepper for seasoning</li> </ul> Directions <ol> <li>Prepare the vermicelli noodles by soaking in boiling water until they are soft (then rinse with cold water)</li> <li>Separate the rice paper sheets. Each spring roll with require 1 1/2 rice paper sheets. Lay out the full size sheet and place the half sheet on top, on the side closest to you. </li> <li>Spoon a sixth of the mixture onto the rice paper where there is a double thickness. Roll the spring roll, tucking in the edges of the paper as you roll. </li> <li>Pour oil to a depth of around 2cm (1 inch) in a fry pan over a high heat</li> <li>Once the oil is hot, the spring rolls can be cooked. To test whether the oil is hot enough, place the tip of a wooden chopsticks into the oil. If the oil is hot, bubbles will form off the submerged portion of the chopsticks. Place the spring rolls in the pan so that the open flap from rolling the spring rolls is facing down in the pan. As the spring rolls cook, turn the rolls in the same direction as they were folded. </li> <li>When the spring rolls are golden brown they are ready to eat. </li> </ol> Tips <ul> <li>Choko is a vine plant, and highly versatile. It has a mildly sweet flavour and firm texture. Head to <a rel="noopener" href="http://www.buyfruit.com.au/choko" target="_blank">buyfruit.com.au</a> to find out more. </li> <li>Popular in Polynesian cuisine, Taro can be used as a substitute for potatoes, and can be found in most local grocery stores. Head to <a rel="noopener" href="http://www.woolworths.com.au/wps/wcm/connect/website/woolworths/freshfoodideas/fresh+food+guides/whatsinseason/taro" target="_blank">Woolworths online</a> to find out more. </li> <li>If unable to purchase Choko or Taro, you can easily replace these with other ingredients: think thinly sliced carrots and/or shredded Chinese cabbage.</li> </ul> Hungry Traveller’s Travel Bites. From Australia, to Vietnam and from Italy to Ireland, The Hungry Traveller has combined his two greatest passions; food and travel, as he goes one an extraordinary trip around the world. The Hungry Traveller has been globetrotting for the last fifteen years and discovered that food always takes centre stage on his world-wide adventures. The book ‘Travel Bites’ details his experiences about food and culture in a unique and personal way. Each chapter includes a recipe for a dish inspired by the host country. “The Hungry Traveller combines two of the greatest pleasures of life, travelling and eating, to bring you a book full of fantastic sights, tastes and cultures.” – Linda Hall, Books Editor, Hawke’s Bay Today newspaper. A synopsis of ‘Travel Bites’ can be found on <a rel="noopener" href="http://www.angusrobertson.com.au/books/travel-bites-the-hungry-traveller/p/9781908959133" target="_blank">Angus and Robertson</a>. Originally published by Wattle Publishing. Recipe: © The Hungry Traveller, Travel Bites, 2013 Republished with permission of <a href="https://www.wyza.com.au/recipes/vegetarian-spring-rolls.aspx">Wyza.com.au</a>.

Food & Wine

Increasing your veggie intake

In 2017, the CSIRO released its <a href="https://www.totalwellbeingdiet.com/media/659795/fruit-vegetables-and-diet-score-april-2017.pdf">Fruit, Vegetables and Diet Score</a> report, which shows that two-thirds of Australian adults are not eating enough vegetables and 51 per cent are not eating enough fruit. Why is this a problem? Quite simply, fruit and vegetables are vital for good health. The nutrients and phytochemicals in vegetables especially are believed to reduce the risk of stroke, cancer, heart disease and Type 2 diabetes. Vegetables are also fundamental to keeping your weight at a healthy level because they’re nutrient-dense and high in fibre but low in kilojoules – as long as you don’t always serve them in a pool of butter or cheese sauce. Vegetables are also much cheaper than meat, especially if you buy what’s in season, and don’t forget that frozen veg can be a great economical yet nutritious option. Eat a rainbow As well as making sure that you get your recommended daily intake of vegetables, try to eat as wide a variety as you can. Just eating broccoli and carrots, for example, certainly isn’t bad for you, but you’ll be missing out on all the health benefits other vegetables provide. Plan to get several colours on your plate to make the most of the different nutrients available. Getting more vegetables into your diet doesn’t mean you have to give up meat altogether but choosing to have a few meat-free meals a week is a great way to increase your vegetable consumption. Here are a few simple swaps and adjustments you can make. Breakfast If you usually have bacon and eggs for breakfast on the weekend, try the infamous smashed avo on toast, or stick with eggs but replace the bacon with sides of spinach, mushrooms and tomatoes. Try a green smoothie. They can be surprisingly delicious but can also be high-kilojoule if they’ve got a lot of fruit (rather than veggies) in them. In other words, think of a green smoothie as a meal in itself rather than a drink on the side. Make a vegetable frittata with capsicum, onion, mushrooms and spinach. For portability, you can also bake this in muffin tins – it makes a great lunch too, especially with a salad on the side. Lunch If you’re a fan of the humble sandwich, it’s easy to ramp up your veg. Instead of just the predictable tomato and lettuce, think about delicious additions like roasted eggplant or zucchini, shredded carrot or cabbage, kimchi, sauerkraut, etc. And then there’s the Instagram-friendly salad in a mason jar. You don’t really have to create a work of art, but starting with a delicious grain (freekeh, brown or black rice, quinoa, etc) and adding a rainbow of veg, a sprinkling of seeds or nuts, and a simple dressing (packed separately to add when you’re ready to eat) is tasty and healthy. More likely to grab takeaway and eat at your desk? Go for a salad that’s heavy on the dark leafy greens and avoid super-rich dressings. Or choose a tofu and vegetable stir-fry instead of the red beef curry (and opt for brown rice rather than white, if it’s an option). Dinner Remember the rainbow – go for at least three different coloured vegetables in your meal, even if you are eating meat as well. Soup is super! Homemade veggie soup is an easy way to get a whole range of vegetables into your meal. Think hearty minestrone, zesty gazpacho, or a refreshing summer soup with peas, lettuce and mint. Whether you like your soup hot or cold, smooth or chunky, there’s an infinite number of options. If your soup only has a couple of different coloured vegetables in it, think about serving it with a salad to round out your rainbow. If dinner is usually focused on meat, try using a different protein source, whether it’s tofu, vegetarian sausages, or just a combination of legumes and grains. For more ideas on eating for your best life, check out <a href="http://t.dgm-au.com/c/185116/69171/1880?u=https://www.booktopia.com.au/the-midlife-kitchen-mimi-spencer/prod9781784723187.html?source=pla&gclid=CjwKCAiA5OrTBRBlEiwAXXhT6JqzKabGAtAcLOFc2P_OBAWd_uCFVYBfTWbgVLIcy_YS_TOdYP4nHRoC5gEQAvD_BwE">The Midlife Kitchen</a> by Mimi Spencer and Sam Rice. How do you add vegetables to your regular meals? Written by Tiffany Hutton. Republished with permission of <a href="https://www.wyza.com.au/articles/health/nutrition/increasing-your-veg-intake.aspx">Wyza.com.au</a>.

Body

7 easy ways to save money on fruit and veggies

Life wouldn’t be very colourful without fruit and veggies. But they’re certainly not getting any cheaper. Here are seven strategies to stave off the scurvy. 1. Stay in season Try to feast on whatever's in season, rather than habitually buying the same produce year-round 2. Be flexible Pay attention to prices so you can start to get a reference point for whether something's cheap or not. Then you can stock up on whatever's on special, and let that guide your meal choices – if there's an amazing deal on eggplant, maybe there's a lot of Baba Ganoush in your future. This sort of flexibility requires some cooking skills, so take every opportunity to broaden your repertoire. 3. Forget food miles The "local food" movement is a protectionist scam. Big commercial farms operating in optimal climates are vastly more energy-efficient than small-scale market gardens. Transportation of produce has also become incredibly efficient. If you care about the environment, you're actually better off buying food that's travelled halfway across the world, assuming it's cheaper than the local alternative. Let price be your guide, and don't get conned into feeling guilty about "food miles" or other such harmful myths. 4. Head for the freezer Nuking a gladwrap-covered bowl of frozen veg looks like a failed attempt at eating healthy, but nothing could be further from the truth! Fresh produce starts to deteriorate as soon as it's harvested, and might have lost as much as half of its nutritional value by the time it gets to your fork. By contrast, veges that are snap-frozen right after picking are often better than the fresh stuff. Frozen veges may not be inspiring, but they're cheap, handily pre-cut, and nutritious. Lightly steaming them – say, in the microwave – is the perfect way to unlock more of the good stuff. 5. Avoid packaging If I ran the world, individually plastic-wrapped bananas would be a crime against decency. The reason supermarkets neatly arrange everything in foam trays and plastic packaging is because it makes it seem like a more "premium" product. Don't get sucked in, and you'll save your cash and the environment at the same time. 6. Grow your own Honestly, the economics of growing your own veges are not that stellar, but it's a fun and rewarding hobby. The best payoff comes from herbs and leafy greens, which you can grow in a planter box or on a windowsill if you don't have any outdoor space. 7. Reduce waste I've started throwing odds and ends that are getting a bit past it into the blender. Green smoothies might look gross, but they taste surprisingly great. Other people apply the same concept to vegetable soup or stock. If you have a glut – say, a whole hand of browning bananas – freeze them for future use in smoothies or baking. If anyone has more tips for scoring cheap fruit and veg, share them in the comments below. Written by Richard Meadows. Republished with permission of <a href="http://www.stuff.co.nz/" target="_blank">Stuff.co.nz</a>.

Retirement Income

Veggie stir-fry with coconut red curry sauce

There are no hard and fast rules here. Feel free to choose your favourite rainbow-mix of ingredients; just be sure to add more robust vegies such as cauliflower and carrot early, and delicate ones like snow peas in the last minute or so of cooking. The other trick to a good stir-fry is to make sure your vegies are dry before adding them to the hot pan, otherwise they’ll steam and lose their fresh, crisp texture. Serve with steamed brown rice or noodles for a quick mid-week meal. Serves: 4 Ingredients: <ul> <li>2 teaspoons rice bran oil</li> <li>1 teaspoon sesame oil</li> <li>1/2 cauliflower, cut into bite-sized florets</li> <li>1 carrot, julienned or very thinly sliced</li> <li>1 head of broccoli, cut into bite-sized florets</li> <li>6–8 cups delicate greens (such as wombok cabbage or bok choy), cut into 3 cm pieces</li> <li>1/2 red capsicum, seeded and cut into thick slices</li> <li>1 teaspoon finely grated fresh ginger</li> <li>zest of 1/2 lemon</li> <li>200 g snow peas or sugar snap peas</li> <li>1 teaspoon rice wine vinegar or apple cider vinegar</li> <li>1/3 cup roughly chopped coriander (optional)</li> <li>4 kaffir lime leaves, very finely shredded, to garnish (optional)</li> <li>1 lemon or lime, cut into wedges, to serve</li> </ul> For the red curry sauce <ul> <li>1 tablespoon vegan red curry paste</li> <li>1 cup coconut milk</li> <li>1/2 cup vegetable stock (or water)</li> <li>4–6 kaffir lime leaves, very finely shredded</li> <li>Juice of 1 lemon</li> </ul> Method: <ol> <li>To make the red curry sauce, warm a heavy-based saucepan over medium heat, then add the curry paste. Let it fry, stirring occasionally, for one minute, before adding 1/2 cup of the coconut milk. Stir well, then let the mixture simmer and reduce for about five minutes, stirring occasionally to make sure it doesn’t stick.</li> <li>Add the remaining coconut milk, the stock and lime leaves, and mix well. Reduce the heat to a low simmer and let the sauce bubble away and thicken while you prepare the vegies.</li> <li>Just before you are ready to serve, stir in the lemon juice.</li> <li>Heat a wok over medium–high heat. When it is hot, add the rice bran and sesame oils. Add the cauliflower and carrot and cook for about two minutes, stirring constantly to make sure the cauliflower florets cook evenly. Now add the broccoli and continue to stir.</li> <li>When the broccoli, carrot and cauliflower are tender, but not too soft, add the cabbage or bok choy, capsicum, ginger, lemon zest and snow peas.</li> <li>Toss well to combine, and fry for a mere minute or two, until the cabbage is just wilted and the peas have turned bright green, but still retain a bit of bite.</li> <li>Immediately remove from the heat and sprinkle with the vinegar.</li> <li>Serve with steamed brown rice or noodles, drizzled with the red curry sauce, sprinkled with chopped coriander and shredded lime leaves, with a lemon or lime wedge on the side.</li> </ol> <img width="190" height="236" src="https://oversixtydev.blob.core.windows.net/media/36420/taste-for-life-animals-australia-book-cover_190x236.jpg" alt="Taste For Life (Animals Australia ) - Book Cover (3)" style="float: right;"/>Recipe and image courtesy of Taste for Life by Animals Australia. Published by ABC Books, available in store or <a href="https://shop.abc.net.au/products/taste-for-life-pbk" target="_blank">online</a>.

Food & Wine

The fruit and veggies to plant in autumn

Don’t waste time and energy planting the wrong produce, but have a flourishing vegetable patch by following this guide. Vegetables Now is a prime time to be adding compost into your soil to load up on nutrients ready for winter. Now is an ideal time to plant lettuce, broccoli, cauliflower, cabbage, beetroot, spinach and Chinese cabbage. In autumn, you can sow seeds for carrots, swedes, turnips and radish. If you grow pumpkins, they will be ready to harvest. Don’t waste time and energy planting the wrong produce, but have a flourishing vegetable patch by following this guide. Fruit If you are growing citrus trees in your garden, you should fertilise them unless there is frost. Bird netting can be used to protect grape vines during this time. Flowers During autumn, you can plant pansies, violas and polyanthus as they can tolerate cooler weather. What are your autumn gardening tricks? Let us know in the comments below.

Home & Garden

Why you should always eat skin on fruit and veggies

There lies a medicine chest of antioxidants, vitamins, fibre, phytonutrients and minerals in the skin of your fruit and vegetables. An apple's bright exterior may attract the eye and protect the flesh inside, but it's more than just packaging. It contains quercetin, a fabulous flavonoid that's great for the heart and hard on allergies and that douses the fire of inflammation. Okay, the health rhetoric is a bit overheated these days, and it's hard to know what's hype and what's not. But from all I've heard, it's foolish to peel and discard the skin of produce unless there's a reason. Pesticide residue would be one, unless you buy organic or grow your own. I admit that I peel apples when making a pie, for a nicer texture, but with baked apples, I owe it to my body to eat them skin and all. Fruit skins vary in their appeal. Plum skin can be bitter, but the ripe flesh makes up for that. Cumquats are tart inside, but their thin, tender skin is sugar-sweet. Citrus peels are cooked and made into a sweetened marmalade, or turned into thin strips with a zester to season a variety of dishes: lemon zest in a creamy pasta sauce, for example, or orange zest in a daube (a beefy French stew). After eating an orange for dessert, I often nibble the rind, dipped in turbinado sugar. Supposedly, the peel of a black, overripe banana is edible and nutritious, and I'd eat one if forced. Apparently, it contains an antidepressant, so maybe that would cheer me up. Most vegetable skin is fine if scrubbed clean with a stiff brush. There's no reason to discard potato skins except that they won't go through the holes in a ricer, and even then you can add them back in. Why throw out a food item that is sold by itself as a side dish, topped with bacon, sour cream and cheese? Parsnips and carrots need peeling only if unusually grimy or scarred. Turnips and rutabagas need no peeling if they're young. Beets I do peel if used raw. But cooking softens the skin, so it can usually be left on, though it tends to slip off of its own accord. We take for granted that snap beans and edible-pod peas are eaten skin and all, though the pods of both are discarded after the seeds fully mature. Beans at the in-between stage, when the seeds are formed but not yet hard, vary as to type. Italian Romano beans have pods that often can be cooked to a wonderful tenderness. An heirloom variety named Garden of Eden can be eaten whole even when a foot long. Many cucumber varieties can be eaten unpeeled, too. The skin of ancho peppers is sometimes bitter, which may be why they're often roasted over coals and placed in a paper bag to steam, for easy skin removal. People sometimes slit corn kernels and press out the creamy pulp to avoid eating the presumably indigestible skin. But I'm for fibre, and the skin is often where the best fibre lies. Eggplant? It has delicious skin, and I would relish its chewiness even if it weren't a source of the antioxidant nasunin. And until I go for a PhD in vegetable chemistry, that's reason enough for me. Would you ever eat a banana peel? Let us know in the comments below. Written by Barbara Damrosch. First appeared on <a href="http://www.stuff.co.nz/" target="_blank">Stuff.co.nz.</a> Related links: <a href="/health/body/2016/07/expert-tips-to-manage-type-2-diabetes/">Expert tips to manage type 2 diabetes</a> <a href="/health/body/2016/07/pomegranate-could-slow-ageing/">This fruit could help slow down ageing</a> <a href="/health/body/2016/07/reasons-you-get-dull-but-persistent-aches-and-pains/">6 reasons you get dull but persistent aches and pains</a>

Body

Do we really have to wash fruit and veggies?

Victoria University food science researcher, Dr Senaka Ranadheera, looks to science to answer the question once and for all: Do we really have to wash our fruits and vegetables before eating them? There is a growing demand for fruit and vegetables across the Western world, thanks to increased awareness of their nutritional and health benefits. But we’ve always been taught they might not be safe to eat straight out of the supermarket, and they have to be washed first. Is this the case? And what might happen if we don’t? What’s in a veggie? Fruits and some vegetables are often consumed raw, fresh-cut or minimally processed, which is often why there are concerns about their safety. Fresh fruits and vegetables and unpasteurised juices can harbour disease-causing bugs (knows as pathogens) such as Salmonella, Campylobacter, Listeria and Shiga-toxin-producing E. coli (strains of E.coli). They can also contain pesticide residues and toxic compounds produced by moulds on the surface or even inside tissues of these foods. Fresh fruits and vegetables may also contain allergens, which may be naturally occurring or contaminated, that can cause severe discomfort to people suffering from an intolerance. Of the potential risks, contamination with tiny bugs or organisms called microbes is the most prevalent. The ingestion of very small numbers of dangerous bugs may not be harmful as our immune system can fight them off. But problems begin when the body’s defences fail, causing these “bad bugs” to multiply and spread throughout the body. In recent years, fruits and vegetables such as sprouts, celery and rockmelons were identified as potential sources of food-borne pathogens. They are more susceptible to being contaminated. This has caused a number of health and social issues and major economic losses worldwide. Last year there was an outbreak of listeriosis in the US, a disease caused by the ingestion of bacterium Listeria monocytogenes, linked to commercially produced, prepacked whole caramel apples. Thirty-five people from 12 states were infected with the disease, and three people died. In May 2011, Germany experienced the largest epidemic of hemolytic–uremic syndrome (a disease characterized by anemia, acute kidney failure and low platelet counts), caused by Shiga-toxin–producing E.coli associated with fresh produce such as fenugreek sprouts. Over a period of about three months nearly 4000 fell ill with symptoms such as headache and diarrhoea, and a further 800 contracted hemolytic–uremic syndrome. Authorities reported 53 deaths. In the US in 2011, cantaloupes become contaminated with the bacterium Listeria monocytogenes. One-hundred and forty-six people in 28 states were sick and 30 died. While Australia is considered one of the safest food suppliers in the world, a significant number of foodborne illnesses are still reported every year. The government-funded organisation OzFoodNet reported 674 outbreaks of enteric illness, including those transmitted by contaminated foods, in the last quarter of 2013 alone. Does washing help? The washing of fruits and vegetables is one of the most important processing steps at the industrial level. Washing is designed to remove dirt and dust and some pesticides, and to detach bugs. Washing improves not only the safety and quality, but also the product’s shelf-life. However, the quality of water used for washing is crucial. Washing water can serve as a source of cross-contamination as it may be re-used during harvesting and processing stages. Washing with sanitising agents is much better; washing removes microorganisms by detaching them from the products, and sanitising kills them. Although this first stage of washing can significantly reduce the level of pathogens, infiltration of pathogens into cracks, crevices, and between the cells of fruits and vegetables has been shown to be possible. Once positioned in these niches, pathogens may survive and multiply by the time the infected produce is consumed. Therefore pre-washed produce may not be 100% safe. Peeling can help to get rid of bugs on the surface, but it also risks cross-contaminating the inner part of the product. Cooking temperatures kill most of the pathogenic bugs, but the compounds produced by them (metabolites) may be heat-tolerant and can cause serious health issues. Washing may help to remove some of these compounds, but not necessarily all. What to do The risk of eating contaminated produce is much greater now than it has been in previous centuries because primary production, processing and trade of fruits and vegetables occur in diverse climates and within different countries' rules and regulations and food processing systems. Most of these foodborne illnesses are preventable. Washing in clean running tap water significantly reduces the level of E. coli bacteria on broccoli and lettuce, although it doesn’t completely eliminate it. Therefore washing fruits and vegetables using clean water at home – including pre-washed products – before consumption may help minimise the risk of foodborne infections. Never eat or buy produce that looks spoiled, however be aware produce that is contaminated may look, taste and smell similar to the produce that is safe to eat. Make sure kitchen surfaces are clean and use the correct temperature and time for cooking. Washing fresh produce is an important part of ensuring your favourite fruits and veggies are safe to consume, but also be sure to pay regular attention to the media for any outbreaks or updates related to fresh produce safety. Written by Senaka Ranadheera. First appeared on <a href="https://theconversation.com/do-we-really-have-to-wash-fruit-and-vegetables-53039" target="_blank">The Conversation.</a> Related links: <a href="http://www.oversixty.co.nz/lifestyle/home-garden/2016/01/dirty-home-items/">5 surprisingly dirty things in your house</a> <a href="http://www.oversixty.co.nz/lifestyle/home-garden/2016/01/tips-to-iron-quicker/">Clever tips to cut ironing time in half</a> <a href="http://www.oversixty.co.nz/lifestyle/home-garden/2015/12/9-nasty-things-you-really-should-throw-out-from-around-the-house/">9 nasty things you really should throw out NOW!</a>

Home & Garden

10 great fast-growing veggies

Once planted, these veggies are ready to eat in weeks – say hello to fast food that’s good for you. Radish – Great in salads as well as in soups, stews and roasts, most varieties of radishes will be ready for harvest just four weeks after planting. Spinach – Popeye’s food of choice is ready in as little as four weeks after planting. Lettuce – Leaf lettuces such as Romaine can be eaten about a month after planting. Harvest the outer leaves and let the centre of the plant continue growing. Baby carrots – These crunchy bite-sized orange bits of goodness are quick to mature. They can be harvested after 30 days whereas other varieties can take between 50 and 80 days. Kale – This superfood is a super-fast grower too. Ready to eat in five weeks, however, the baby leaves can be picked as early as 25 days. Rocket – Grow these from seed and start harvesting in a month. The best-tasting leaves are the young ones so sow more seeds every four weeks for a constant supply of delicious salad leaves. Turnip – The roots, which are great for stews or roasting, are ready to harvest in eight weeks. However, the edible leaves can be eaten in only 40 days. Dwarf or French beans – These non-climbing bean varieties are easy to grow and picking the young beans regularly encourages the plant to produce more. Expect crops in eight to 10 weeks. Sprouts – You don’t even need a garden for these! Sprout seeds of alfalfa in a jar and they’ll crop in just five to seven days. Peas – Snow peas in particular are a fast crop. They take 10 days to germinate and are crop in eight to 10 weeks. Related links: <a href="http://www.oversixty.co.nz/lifestyle/home-garden/2015/12/homemade-remedies-for-the-garden/">Homemade remedies for the garden</a> <a href="http://www.oversixty.co.nz/lifestyle/home-garden/2015/12/diy-christmas-decorating-ideas/">More great vintage household tricks from the 1900s</a> <a href="http://www.oversixty.co.nz/lifestyle/home-garden/2015/12/vacuum-cleaning-tricks/">Vacuum cleaning tricks you’ll want to know about</a>

Home & Garden

How to set up a raised veggie garden

For those who are finding gardening a tad more strenuous than usual, why not set up your own raised vegetable garden? Raised gardens give you easier access to plants, which means less bending down and more enjoyment in planting, tending, and harvesting your veggie garden. Here’s how to set up your own one. 1. The raised bed You can build your own raised garden bed using timber or using building blocks. There are also easy to assemble raised garden bed kits that comes in range of sizes and shapes. <a href="http://plantsplus.com.au" target="_blank">PlantsPlus</a> have a galvanised steel garden bed kit which are quick and easy to assemble and can be constructed on any surface. 2. Choosing the right spot You will need to place your raised bed in a sunny spot as most veggies like at least six hour of sunlight. If placing the bed on grass or soil, make sure to cover the area first with something like wads of newspapers to smother out potential weeds. 3. The filling Now it’s time to fill your garden bed. These are the two main methods: The “dig” method PlantsPlus recommends filling your raised garden bed with a generous combination of organic garden soil such as their Groganic Soil Improver and fertiliser. To give your veggies a boost, add a good fistful of Blood and Bone per square metre of soil and one part Sulphate of Potash to 10 parts Blood and Bone. The “no-dig” method Fill beds with layers of organic matter like pea straw, lucerne, compost and manure then top it off with a good layer of garden compost. As organic matter breaks down just top the beds up with more compost. 4. Planting Give punnets a water before gently removing the individual seedlings. Read the label and follow instructions for spacing and ensure you dig holes big enough to accommodate the plants roots. 5. Keeping your veggies on the right track The experts at PlantsPlus suggest applying a good layer of Earthcore Water Saving Mulch to your bed after planting to help to retain moisture, reduce weed growth and gradually improve the soil. Get seedlings off to a good start by applying Powerfeed for Veggies at planting time and throughout the growing season.

Home & Garden

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