Jennifer Hanway

Enliven Your Lightest, Brightest You

Jennifer Hanway is a Holistic Nutritionist, Bio Signature Modulation Practitioner and Certified Personal Trainer, originally from London but now living in Newton Centre and working in Back Bay, Boston.

Filtering by Tag: food waste

My Top Five: Tips for Eating Clean on a Budget (Part One)

Clean eating doesn't have to break the bank - I can personally attest to that. When I first came to live in Boston I was subject to US  immigration and waiting on a Green Card -  the full process took us a total of six months, meaning we were living on one salary for the whole time! I also had to learn how to shop for food in the US, all the grocery stores were alien to me, except the ever enticing Whole Foods. Well, I learnt the hard way that we couldn't afford to buy all our food and household products there, and had to find ways to make our dollars stretch without compromising our clean eating values.

Using the principles below we managed to save hundreds of dollars a month on our grocery bills, some months even saving up to $700!

1. Eat Real Food

This may sound simple, but I truly believe this is the number one strategy to both save money on grocery bills, and get healthy! Base all of your meals and snacks around good quality proteins, an abundance of vegetables and fruits, and clean carbohydrates. Your food should resemble its original source and have minimal processing. It doesn't matter if you are not a great cook, keep meals super simple, 6 ingredients or less, and utilize the wealth of recipes available on the internet. Some of my favorite sites to go for inspiration are Nom Nom Paleo and Paleo on a Budget.

Organic Vegetables
Organic Vegetables

2. Convenience vs. Cost

Even when aiming to eat real food can we fall into the trap of buying 'convenience foods'. Think pre peeled, pre cut carrot sticks, jerky, store bought chia pots and  protein powders. Now I'm not saying there is anything wrong with those foods, to the contrary they are all nutritionally sound (and I eat them myself on occasion), but when it comes to eating on a budget just take a little extra time to do these things at home, and your bank balance will thank you.

chia pudding
chia pudding

3. Find an Alternative to Whole Foods (a.k.a Whole Paycheck)

Don't get me wrong, I LOVE Whole Foods for their quality and selection of products, but now there is a socially conscious alternative offering an enormous range of healthy products, at approximately 50% retail value,and they get delivered to your door!

Enter Thrive Market. Thrive Market offers the best selling natural and organic products at wholesale prices for a membership of less than $5 a month. And my favorite part? For every membership bought to Thrive Market, they will donate another membership for free to a low income American family.

At present Thrive Market is offering an extra 15% off your first order, and shipping is always free if you spend over $49. To sign up for Thrive Market click here or on the picture below and do good for both yourself and another family.

Thrive_Sharing_0004_5
Thrive_Sharing_0004_5

4. Food Prep Like a Boss

We meal prep twice a week because that fits in with our schedule (and I enjoy cooking). We usually roast up a joint of meat (pork or beef), chicken breast and or thighs, throw something in the slow cooker (usually a chili) and roast up seasonal veggies too.

Roasting veggies is super simple (and delicious), just peel and chop them into equal size pieces, then melt coconut oil with salt, pepper and herbs and spices if you wish (I use smoked paprika, turmeric and fresh or frozen thyme) in a pan. Put vegetables in a pre heated dish, and cover them with the melted coconut oil - this means you use less coconut oil than if you put it in the pan, and it covers the veggies more evenly resulting in quicker cooking time. This food prep enables us to have a delicious meal that night, and have leftovers for breakfast, lunches and dinners during the week. If we get bored of eating the leftovers dry I add them to a soup base (I call this 'pimp soup'), use them as a topping for veggie or gluten free pasta, throw them in a curry sauce or add to a gluten free wrap.

It is worth investing a little money in equipment that will make food prep easier and therefore save you money in the future, consider a slow cooker and a set of Pyrex storage as a great starter kit. Click here and scroll down to 'Equipment' for a list of links to my favorite food prep tools.

Food Prep
Food Prep

5. Reduce Food Waste

The average American household looses up to 40% of its food through food waste, a statistic that has huge economical and environmental implications. My husband and I have worked hard to reduce our food waste to under 5% food waste through forward planning and being conscientious. Here is how we did it:

  • Have a rough plan of what you are going to eat throughout the week (this ties in with the food prep advice above)
  • Understand how much you approximately eat each week
  • Get creative with leftovers - they can be turned into soups, stews, pasta toppings, salads, fillings for wraps and sandwiches
  • Learn how to store your food: did you know citrus fruits, avocados, fresh herbs, ginger and red wine can be frozen?

For more information on how to reduce your food waste check out the guest blog food activist Ashely Gelineau wrote for me last year: Reducing Food Waste On a Clean Eating Diet.

foodprint_img
foodprint_img

For more tips and tricks on how to reduce your food costs and still eat clean, nutritious, delicious foods check back next Monday for Part 2.

I'd love to hear your ideas for Clean Eating on a Budget - comment below and let us know what has worked for you!

In the spirit of full disclosure, some of these are affiliate links, which means that I may get a commission if you decide to purchase anything.  I only recommend products and services that I use and love myself, so I know you’ll be in good hands!

How To Reduce Your Food Waste “Foodprint" While Eating Healthy

In this guest blog post, Food Activist and Author of the Ending Food Waste Blog, Ashley Gelineau, explains why reducing your foodprint is important, the impact that food waste has on the environment and how you can make small changes to keep your healthy food fresh AND dispose of it properly. Yes, I meant to say foodprint, not footprint. It’s not a typo!

First, what the heck is a foodprint? While it’s not an official word, it is something that people write about more and more. I define it as the environmental impact of anything we grow, process and dispose of as it pertains to food. For example, to grow oranges it requires a number of resources like land, water, perhaps some fertilizer, and energy to manufacture into orange juice. The use of these resources directly impacts our environment - it’s a similar concept to reducing your carbon footprint, it just uses a more appropriate word!

That’s cool and all, but I don’t own an orange grove. What can I do to reduce MY foodprint since I’m not really using resources like water and electricity to grow oranges? Another great question. For most consumers this is exactly the case - we can only control so much in our lives, especially when it comes to farming and food production. Where I believe we become responsible is how we dispose of the byproducts of consumption.

For example, if you peel an orange and eat it as part of your breakfast, what do you do with the peel? Most of us would just throw it into the garbage, along with all the other things we throw away that aren’t organic matter. The problem with this is as that orange peel decomposes in a non-nature way (i.e. in a plastic bag surrounded by other materials), it releases toxic methane gas into our atmosphere. If you haven’t already read my page on food waste and the environment, I recommend you do to better understand this concept.

Or perhaps you go to the grocery store and buy a bunch of healthy fruit to eat for the week. Thursday rolls around and you realize that you haven’t been taking that orange with you to work to eat as an afternoon snack. It has all kinds of mushy spots on it, so clearly it’s no longer good to eat and you throw it in the trash. That is considered food waste, and is also part of your foodprint.

If you’re reading this blog it’s likely that you are already on a good path to eating healthy, or, at least aspiring to do so. And healthy means buying a lot of fresh produce and organic, non-processed foods to eat. Great job! The problem is knowing how to keep all those healthy foods fresh and to dispose of it in a responsible manner. Here are some tips that I try and always follow so I am doing just that.

  • Plan your meals for the week before you go grocery shopping and stick to the schedule. This reduces your foodprint because you only buy what you need. The latter part of the recommendation is the harder one to maintain - sticking to the schedule. I’m completely guilty of this. I strive to bring my lunch most days to work, but inevitably once a week I get pulled into going out to lunch with co-workers, and I end up throwing away my perfectly good lunch. If you know that’s going to happen, I recommend buying food for 4 lunches instead of 5.
  • Invest in air-tight food storage containers made out of glass. I say glass because they are less likely to end up in the trash after a few uses. It’s also better for you as you won’t be consuming the harmful chemicals that are present in those cheap plastic containers when you heat up your lunch! More importantly, these types of containers help your food stay fresh much longer than in the packaging. You can easily pick up a set of Pyrex glass “tupperware” for under $20.
  • Start composting your organic food waste. In years past, composting required you to have a spot of land to pile your organic food waste on to. Now there are many different kinds of compost bins, composters and programs that help you eliminate organic food waste in an environmentally friendly way. Just type composting bin into Google and viola! So many choices.

Curious to know how long certain vegetables keep for when stored properly? Here is a chart that you might find helpful:

Artichoke, Globe Buds will keep several weeks at room temperature or up to two weeks in the refrigerator crisper. Keep them dry in a plastic bag.
Artichoke, Jerusalem As with other root crops, the simplest method of storage is to leave it in the ground. It keeps 1 month in a dark, cool place away from intense cold. Keeps well in boxes packed with peat moss.
Asparagus Fresh asparagus will keep in the refrigerator 7-10 days after harvesting. Break off the rough ends and stand upright in 1 inch of water or store in a plastic bag and put in the crisper.
Bean, Broad Keep freshly harvested pods in the refrigerator up to two weeks. Shelled beans can be dried.
Bean, climbing or dwarf Do not wash after harvest. Keep in the refrigerator for up to a week. They can be canned or pickled.
Beet Roots will keep for up to 3 weeks in the refrigerator and the leaves for up to a week if stored in an airtight plastic bag.
Broccoli Heads will keep in the refrigerator for up to a week.
Brussels Sprouts Early winter sprouts left on the stem and hung in a cool dry place will keep for up to a month. Singly harvested, they will keep for 7-10 days in the refrigerator in a plastic bag or container. In both cases, remove all discolored leaves and wash just before using.
Cabbage Heads will keep for several weeks in the crisper compartment of the refrigerator. Cabbage can be pickled as sauerkraut.
Carrots Carrots will remain crisp in the refrigerator for 4 weeks or so if protected in plastic bags. They can be pickled or canned.
Cauliflower Keep in the refrigerator up to a week.
Celery Stalks will stay crisp for up to 10 days in the refrigerator.
Chayote Freshly picked chayote will keep in the vegetable crisper for 1-2 weeks.
Chilies Keep in a cool, dark place for up to a week or in a sealed container in the refrigerator for 3 weeks. Dried they can last for month if kept in a plastic or glass container with a top.
Chinese Broccoli Keep in the refrigerator crisper for up to a week.
Chinese Cabbage Keeps well in the refrigerator for several weeks. Keeps for months in a cool, dry place such as a cellar. When ready to use, discard outer discolored and battered leaves. Interior leaves will be firm. Never store in plastic bags.
Chinese Spinach Leaves should be picked and eaten immediately since they go limp after harvesting. Good in salads or steamed. Not recommended for long-term storage.
Cucumber Keep in refrigerator for 7-10 days. The flesh turns soft and translucent (and inedible) at very cold temperatures.
Eggplant Fresh fruit will keep 7-10 days in the refrigerator.
Endive Will keep up to two weeks in the crisper.
Fennel Keeps for four days in the crisper. Ideal to use when purchased as the flavor decreases as it ages.
Garlic Leaves are left attached to the bulb then left to dry in clumps in full sun for a few days. Never let the bulbs get wet. Hang in an open mesh bag in a dry, airy location. If peeled, keep in an air-tight container for up to a 1 week in a cool, dark, dry place.
Ginger Mature rhizomes store well in a cool, dry place. If stored too long the flesh becomes dry and the flavor becomes bitter. Once dried, it can be ground into powder.
Kohlrabi Bulbs can be stored in the refrigerator for 7-10 days.
Leek Keeps 7-10 days in the refrigerator.
Lettuce Keeps 7-10 days in the crisper.
Marrow Squash Handle carefully and do not wash or brush skin. Keep up to a week in the refrigerator.
Mushrooms Store in the refrigerator 5-7 days. Do not store in plastic bags. They m
Okra Will keep a few days in the refrigerator.
Onion Store bulbs in a cool, dry place in an open weave mesh basket or bag to allow free air circulation. Do not store with other vegetables.
Parsnip Freshly harvested vegetables will keep in the refrigerator 2-3 weeks. They may keep a week or two in a cool, dry cupboard.
Peas Pods keep for a short time in the refrigerator. They quickly loose their sugar content. Some varieties freeze well. Peas are best picked and quickly prepared.
Pepper Sweet and bell peppers will keep up to a week in the refrigerator. They make great pickles, and hot varieties can be dried.
Potato Keep harvested potatoes in a cool, dark place with good air circulation. Young or “new” potatoes should not be stored long.
Pumpkin Handle carefully and do not wash or brush the skin of fruit before storing. Keep for several months in a cool, airy place or in boxes. Check occasionally for rotting or damage to skin and flesh.
Radishes Keep 7-10 days in the refrigerator crisper.
Rutabaga Rutabagas have a long storage period in or out of the refrigerator.
Shallot Bulbs will keep in a cold, dry place for several months or the flesh may be chopped and frozen.
Snow Peas Pods keep for a short time in the refrigerator but will lose their sugar content within a few days.
Spinach Leaves will keep in the refrigerator for up to a week but they are better if eaten immediately.
Squash Handle carefully and do not wash or brush skin of fruit before usage. Keeps up to a week in the refrigerator.
Sugar Snap Peas Pods keep for a short time in the refrigerator. The seeds will lose a great deal of sugar content within a few days.
Sweet Corn Sweet corn quickly looses its sugar content and the kernels become starchy. Use as soon as possible. Freezes well.
Sweet Potato Do not wash before storing. Will keep up to 4 months. Do not refrigerate.
Swiss Chard Keeps up to 2 weeks in the crisper but is best eaten when freshly picked.
Taro Root Will keep several months in a cool, dry place.
Tomato Tomatoes will keep 2-4 weeks in the refrigerator although they tend to lose flavor over long periods. They can be pulped then bottled or processed into soups and sauces and frozen.
Turnips Can be stored in or out of the refrigerator.
Water Chestnut Examine the vegetable for rotten spots and remove damaged corms. Unpeeled, they will keep in bags in the refrigerator for up to 2 weeks. If peeled, store in water to prevent browning for up to 2 weeks. Water must be changed daily. They can be dried and ground into a flour. Flavor and texture is lost by canning.
White Radish If the root is solid, it will keep in the refrigerator at very low temperatures for several weeks. They can be eaten raw, cooked, dried, pickled, fermented or preserved in brine.
Witloof Witloof does not store well and becomes limp soon after exposure to light. A greening of leaves indicates development of a bitter taste.
Zucchini Handle carefully and do not wash or brush the skin before storing. They will keep up to a week in the refrigerator.

Want even more tips on how to get started reducing your foodprint at home? Check out my tip sheet that you can easily hang on your fridge.

Feeling inspired? Keep on keeping’ on and spread the word about reducing your food waste food print!

Contact: jenny@jenniferhanway.com