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Can you drink your fruit and vegetables? How does juice compare to the whole food?

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/emma-beckett-22673">Emma Beckett</a>, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a> Do you struggle to eat your fruits and vegetables? You are not alone. Less than 5% of Australians eat the recommended serves of fresh produce <a href="https://www.abs.gov.au/statistics/health/health-conditions-and-risks/dietary-behaviour/latest-release">each day</a> (with 44% eating enough fruit but only 6% eating the recommended vegetables). Adults <a href="https://www.eatforhealth.gov.au/food-essentials/five-food-groups">should aim to eat</a> at least five serves of vegetables (or roughly 375 grams) and two serves of fruit (about 300 grams) each day. Fruits and vegetables help keep us healthy because they have lots of nutrients (vitamins, minerals and fibre) and health-promoting bioactive compounds (substances not technically essential but which have health benefits) without having many calories. So, if you are having trouble <a href="https://theconversation.com/want-your-child-to-eat-more-veggies-talk-to-them-about-eating-the-rainbow-195563">eating the rainbow</a>, you might be wondering – is it OK to drink your fruits and vegetables instead in a juice or smoothie? Like everything in nutrition, the answer is all about context. <h2>It might help overcome barriers</h2> Common reasons for not eating enough fruits and vegetables are <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/1747-0080.12735">preferences, habits, perishability, cost, availability, time and poor cooking skills</a>. Drinking your fruits and vegetables in juices or smoothies can help overcome some of these barriers. <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-3010.2009.01760.x">Juicing or blending</a> can help disguise tastes you don’t like, like bitterness in vegetables. And it can blitz imperfections such as bruises or soft spots. Preparation doesn’t take much skill or time, particularly if you just have to pour store-bought juice from the bottle. Treating for food safety and shipping time does change the make up of juices slightly, but unsweetened juices still remain significant sources of <a href="https://pubmed.ncbi.nlm.nih.gov/12403253/">nutrients</a> and <a href="https://www.emerald.com/insight/content/doi/10.1108/00070701111140089/full/html?fullSc=1">beneficial bioactives</a>. Juicing can <a href="https://academic.oup.com/nutritionreviews/advance-article-pdf/doi/10.1093/nutrit/nuz031/30096176/nuz031.pdf">extend shelf life</a> and reduce the cost of nutrients. In fact, when researchers looked at the density of nutrients relative to the costs of common foods, <a href="https://www.mdpi.com/1660-4601/18/11/5771">fruit juice was the top performer</a>. <h2>So, drinking my fruits and veggies counts as a serve, right?</h2> How juice is positioned in healthy eating recommendations is a bit confusing. The <a href="https://www.eatforhealth.gov.au/food-essentials/five-food-groups/fruit">Australian Dietary Guidelines</a> include 100% fruit juice with fruit but vegetable juice isn’t mentioned. This is likely because vegetable juices weren’t as common in 2013 when the guidelines were last revised. <a href="https://www.eatforhealth.gov.au/food-essentials/five-food-groups/fruit">The guidelines</a> also warn against having juice too often or in too high amounts. This appears to be based on the logic that juice is similar, but not quite as good as, whole fruit. Juice has lower levels of fibre compared to fruits, with fibre important for gut health, heart health and promoting feelings of fullness. Juice and smoothies also release the sugar from the fruit’s other structures, making them “free”. The <a href="https://www.who.int/publications-detail-redirect/9789241549028">World Health Organization recommends</a> we limit free sugars for good health. But fruit and vegetables are more than just the sum of their parts. When we take a “<a href="https://hal.science/hal-01630639/">reductionist</a>” approach to nutrition, foods and drinks are judged based on assumptions made about limited features such as sugar content or specific vitamins. But these features might not have the impact we logically assume because of the complexity of foods and people. When humans eat varied and complex diets, we don’t necessarily need to be concerned that some foods are lower in fibre than others. Juice can retain the nutrients and bioactive compounds of fruit and vegetables and even add more because parts of the fruit we don’t normally eat, like the skin, can be included. <h2>So, it is healthy then?</h2> A recent <a href="https://academic.oup.com/nutritionreviews/advance-article/doi/10.1093/nutrit/nuae036/7659479?login=false">umbrella review of meta-analyses</a> (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8977198/">a type of research</a> that combines data from multiple studies of multiple outcomes into one paper looked at the relationship between 100% juice and a range of health outcomes. Most of the evidence showed juice had a neutral impact on health (meaning no impact) or a positive one. Pure 100% juice was linked to improved heart health and inflammatory markers and wasn’t clearly linked to weight gain, multiple cancer types or metabolic markers (such as blood sugar levels). Some health risks linked to drinking juice were <a href="https://academic.oup.com/nutritionreviews/advance-article/doi/10.1093/nutrit/nuae036/7659479?login=false">reported</a>: death from heart disease, prostate cancer and diabetes risk. But the risks were all reported in <a href="https://www.cancer.gov/research/participate/what-are-observational-studies#:%7E:text=Observational%20studies%20are%20research%20studies,over%20a%20period%20of%20time.">observational studies</a>, where researchers look at data from groups of people collected over time. These are not controlled and do not record consumption in the moment. So other drinks people think of as 100% fruit juice (such as sugar-sweetened juices or cordials) might accidentally be counted as 100% fruit juice. These types of studies are not good at showing the direct causes of illness or death. <h2>What about my teeth?</h2> The common belief juice damages teeth might not stack up. Studies that show juice damages teeth often <a href="https://www.frontiersin.org/articles/10.3389/fpubh.2019.00190/full">lump 100% juice in with sweetened drinks</a>. Or they use model systems like fake mouths that <a href="https://www.frontiersin.org/articles/10.3389/fpubh.2019.00190/full">don’t match</a> how people drinks juice in real life. Some <a href="https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2019.00190/full">use extreme scenarios</a> like sipping on large volumes of drink frequently over long periods of time. Juice is acidic and does contain sugars, but it is possible proper oral hygiene, including <a href="https://www.sciencedirect.com/science/article/abs/pii/S0300571207000152?via%3Dihub">rinsing, cleaning</a> and using straws can mitigate these risks. Again, reducing juice to its acid level misses the rest of the story, including the nutrients and bioactives contained in juice that are <a href="https://www.sciencedirect.com/science/article/pii/S2352385919300210#:%7E:text=Research%20has%20also%20confirmed%20that,prevention%20of%20oral%20inflammatory%20disorders.">beneficial to oral health</a>. <h2>So, what should I do?</h2> Comparing whole fruit (a food) to juice (a drink) can be problematic. They serve different culinary purposes, so aren’t really interchangeable. The Australian Guide to Healthy Eating recommends <a href="https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating">water as the preferred beverage</a> but this assumes you are getting all your essential nutrients from eating. Where juice fits in your diet depends on what you are eating and what other drinks it is replacing. Juice might replace water in the context of a “perfect” diet. Or juice might replace <a href="https://www.cambridge.org/core/journals/public-health-nutrition/article/substitution-of-pure-fruit-juice-for-fruit-and-sugarsweetened-beverages-and-cardiometabolic-risk-in-epicnl-a-prospective-cohort-study/B7314F1198109712DE0F2E44D919A6A7">alcohol or sugary soft drinks</a> and make the relative benefits look very different. <h2>On balance</h2> Whether you want to eat your fruits and vegetables or drink them comes down to what works for you, how it fits into the context of your diet and your life. Smoothies and juices aren’t a silver bullet, and there is no evidence they work as a “cleanse” or <a href="https://theconversation.com/lemon-water-wont-detox-or-energise-you-but-it-may-affect-your-body-in-other-ways-180035">detox</a>. But, with society’s low levels of fruit and vegetable eating, having the option to access nutrients and bioactives in a cheap, easy and tasty way shouldn’t be discouraged either.<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/205222/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/emma-beckett-22673">Emma Beckett</a>, Adjunct Senior Lecturer, Nutrition, Dietetics & Food Innovation - School of Health Sciences, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</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/can-you-drink-your-fruit-and-vegetables-how-does-juice-compare-to-the-whole-food-205222">original article</a>. </div>

Food & Wine

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?

<div class="theconversation-article-body"> <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>. </div>

Food & Wine

These 8 health changes could mean you need to eat more vegetables

8 clear signs you're not eating enough vegetables You know veggies are good for you. You may also think you’re eating enough. The truth is, you probably aren’t. Read on to discover the many ways in which your body is telling you that it needs more fruit and vegetables, and what nutrients it craves. How many veggies do you eat, anyway? You may think you eat enough vegetables, but more than likely, you don’t. On average, we only get two servings of vegetables per day. The Australia Dietary Guidelines recommend adults eat five servings of vegetables (one serve equals 75 g of vegetables, approximately half a cup of cooked or one cup of salad veg) and two servings of fruit (one serve equals 150 g, about one apple or two apricots) per day. Skipping key nutrients can seriously affect your overall health. There's a lack of colour on your plate We’ve come a long way since the old meat and two veg. But there are still plenty of people that stick to the simple formula. However, “it isn’t very colourful or loaded with balanced nutrition,” says dietitian Abby Sauer. “And even though they may be favourites, pasta, rice and bread don’t add much colour or much nutrition to your meals in terms of essential vitamins and minerals.” You bruise easily Consuming too little vitamin C can cause you to bruise easily, as well as increase bleeding around gums and slow the healing process. Vitamin C can be consumed by eating red capsicums, kale, red chilli peppers, dark leafy vegetables, broccoli, brussels sprouts and tomatoes. You're tired all the time Deficiency in folate can cause fatigue and anaemia. This B vitamin can be found in dark leafy greens, legumes and starchy vegetables such as black-eyed peas, kidney beans, lima beans, navy beans, asparagus and lentils. That nagging cold won't go away “If you lack vegetables in your diet and the important vitamins they provide, your body may lack the defences it needs to release free radical fighters against viruses,” says Sauer. “Stock your fridge with dark leafy green vegetables, an excellent source of vitamin C, to give your immune system a boost and help shorten your recovery time.” Your memory is foggy While occasional forgetfulness can affect all ages, if you find your brain’s processing speed and efficiency fading as you get older, a lack of nutrients could be the culprit. “Lutein, a nutrient which has been shown in early research to enhance learning and memory, can be found in a variety of vegetables, such as leafy greens, carrots, broccoli, corn and tomatoes,” says Sauer. “Adding a few or all of these vegetables to your weekly meals can provide a helpful and natural brain boost.” Daily stressors are getting harder to handle While stress is an inevitable part of life, how we eat and treat ourselves directly affects our body’s response. “Inflammation is your body’s natural response to stress, so if you’re not handling stress well, inflammation and its damaging effects could be taking place,” says Sauer. “Foods rich in anti-inflammatory compounds, such as unsaturated fatty acids [like salmon and tuna], antioxidants, polyphenols and carotenoids [like green leafy vegetables and bright-coloured capsicums] can help lower the levels of inflammation in the body and increase your mental capabilities to handle life’s curveballs.” You're prone to muscle cramps Fruit and vegetables contain potassium that may prevent muscle cramps, especially if you exercise regularly or spend a lot of time outside in the hot summer months, says dietitian Dr Emily Rubin. “One medium banana has 422 mg of potassium.” Your scales won't budge “Fruit and vegetables have fibre, which makes you feel full so you eat less,” says Rubin. “Most fruit and vegetables are low in kilojoules. Fruit may also help with those sweet cravings. Choosing a bowl of strawberries instead of ice cream can save you 800 kilojoules.” Eat more veggies: Keep them on hand According to medical weight-loss specialist Dr Adrienne Youdim, prep is everything. “Spend a Sunday grilling your favourite veggies. Make them in abundance so that they can be incorporated into your salad or lunchbox,” she says. Eat more veggies: Get one serving per meal “Adding colour and variety to your daily meals with at least one serving of fruit or vegetables per meal can be as easy as thawing out a bag of frozen green beans, slicing up an apple or adding a bowl of colourful berries,” says Sauer. Eat more veggies: Buy frozen “Many people avoid fresh vegetables because they go off before they get a chance to eat them,” says clinical oncology dietitian Crystal Langlois. “Buying frozen vegetables is a great alternative that is convenient and easy. If all the prep work and chopping scares you, many supermarkets carry pre-chopped items in both the frozen and fresh produce areas.” And if you still have that inner-kid kicking and screaming to avoid eating your veggies, blend your veggies into shakes or smoothies. “The taste of vegetables is easily masked in shakes or smoothies by using fruit and fruits juice,” says Langlois. “Small diced mushrooms can be incorporated into hamburgers or Bolognese, as well.” Image credits: Getty Images This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/diet/8-clear-signs-youre-not-eating-enough-vegetables?pages=1" target="_blank" rel="noopener">Reader's Digest</a>.

Body

Four-year-old entrepreneur wins out against council complaints

Four-year-old Leo Tyres is the proud owner of his very own fruit and vegetable stand, better known as Leo’s Little Shop, but his enterprise hasn’t come without its share of struggle. He first had to overcome a hurdle most small business owners know an awful lot about - a slow start. And from there, things escalated, when a complaint made to the local council against his stand almost shut down business for good. Leo operates his pop-up store, selling discounted fruit and vegetables with slight defects from outside his home in Gatton, Queensland. And as Lockyer Valley Mayor Tanya Milligan told 9News, the complaint had been about “a business that was operating in a residential area. “Like most councils, we are complaint-driven, we have an obligation to go and check it out.” “If it’s a permanent structure, it becomes a shop,” she explained, before noting that if that were the case then the young family would have had a lot of hoops to jump through. Luckily for little Leo - and the 2000 locals who got behind a petition to save his venture - Milligan was of the opinion that “it’s no different to me than the old-fashioned lemonade stall or garage sale.” And so, the stand remains open for business, with Leo at the helm. As for how his regulars feel about the outcome, Leo was happy to report that “they say ‘good on ya’.” Leo’s mother, Barbra Sanchez, is delighted with the result as well, and shared some of the benefits of his experience, noting that “he is learning several life skills from interacting with people, [and he’s] saving money.” Those people are, of course, his customers, but also his suppliers. Local business is important to the youngster, who sources his produce from local farmers who are unable to sell the fruit and vegetables due to the ‘imperfections’ in their appearance. While he started out with just a bag of limes and two pumpkins, Leo’s empire has grown from there, and he now has his very own trailer to help with the crucial work of sourcing, carrying, and selling his wares. He was more than eager to share this proud achievement, too, declaring that he can now “take 10 pumpkins in the trailer! 10 pumpkins.” And for anyone wondering just what the four year old might be doing with his hard-earned savings, Leo was happy to explain, telling 9News’ Cam Inglis, “I just buy toys.” Images: 9News

Food & Wine

How ‘ugly’ fruit and vegetables could tackle food waste and solve supermarket supply shortages

The world is facing a significant food waste problem, with <a href="https://www.fao.org/3/i4068e/i4068e.pdf">up to half of all fruit and vegetables</a> lost somewhere along the agricultural food chain. Globally, around <a href="https://www.fao.org/3/ca6030en/ca6030en.pdf">14% of food produced</a> is lost after harvesting but before it reaches shops and supermarkets. Alongside food prices (66%), food waste is a concern for 60% of people that participated in a <a href="https://www.food.gov.uk/research/food-and-you-2/food-and-you-2-wave-5">recent survey</a> published by the UK Food Standards Agency. <a href="https://publications.parliament.uk/pa/cm201617/cmselect/cmenvfru/429/429.pdf">Other research</a> suggests that as much as 25% of apples, 20% of onions and 13% of potatoes grown in the UK are destroyed because they don’t look right. This means that producers’ efforts to meet stringent specifications from buyers can lead to <a href="https://publications.parliament.uk/pa/cm201617/cmselect/cmenvfru/429/429.pdf">perfectly edible produce being discarded</a> before it even leaves the farm – simply because of how it looks. Aside from the ongoing environmental implications of this food waste, UK shoppers currently face <a href="https://www.theguardian.com/environment/2023/mar/04/food-tsar-blames-shortages-on-uks-weird-supermarket-culture">produce rationing in some supermarkets</a> due to <a href="https://www.cnbc.com/2023/02/28/british-supermarkets-are-rationing-fruit-and-vegetables-amid-shortages.html">shortages of items like tomatoes, cucumbers and raspberries</a>. Any solutions that increase locally grown produce on shop shelves could improve the availability of fresh food, particularly in urban areas. When imperfect fruit and vegetables don’t make it to supermarket shelves, it can be due to <a href="https://cases.open.ubc.ca/insistence-on-cosmetically-perfect-fruits-vegetables/">cosmetic standards</a>. Supermarkets and consumers often prefer produce of a fairly standard size that’s free of blemishes, scars and other imperfections. This means fruit and vegetables that are misshapen, discoloured, or even too small or too large, are rejected before they make it to supermarket shelves. In recent years there has been a growing trend of selling such “ugly” fruit and vegetables, both by <a href="https://my.morrisons.com/wonky-fruit-veg/">major</a> <a href="https://www.waitrose.com/ecom/content/sustainability/food-waste">supermarket</a> <a href="https://www.tescoplc.com/news/2021/wonky-veg-5th-anniversary/">chains</a>, as well as <a href="https://wonkyvegboxes.co.uk/">speciality</a> <a href="https://www.misfitsmarket.com/?exp=plans_rollback">retailers</a> that sell <a href="https://www.oddbox.co.uk/">boxes</a> of <a href="https://etepetete-bio.de/">wonky produce</a>. And research has shown that 87% of people say they would <a href="https://www.thegrocer.co.uk/fruit-and-veg/nearly-90-of-consumers-would-eat-wonky-fruit-and-veg-according-to-new-survey/670155.article">eat wonky fruit and vegetables if they were available</a>. But other research indicates consumers can still be picky and difficult to predict. One study <a href="https://www.sciencedirect.com/science/article/pii/S0950329316302002?via%3Dihub">showed</a> consumers are likely to throw away an apple with a spot, but would eat a bent cucumber. <h2>Getting ugly produce into baskets</h2> So how can producers and retailers boost the amount of non-standard fruit and veg that not only reaches our shelves, but also our plates? <a href="https://www.sciencedirect.com/science/article/pii/S0377221723000668">Our recent research</a> suggests a separate channel for selling ugly produce would increase profits for growers, lower prices for consumers and boost overall demand for produce. For growers, a dedicated channel – either independent or set up by a supermarket – to supply wonky fruit and veg creates a new line of business. For retailers, this provides an opportunity for further revenue over and above current sales of standard produce to shops. When selling both types of product to a single retailer, the ugly items might be undervalued compared with the standard-looking products. Our research also shows that selling the ugly produce through a dedicated channel is likely to increase total demand for fruit and vegetables, while also decreasing on-farm loss. Having two parallel channels for selling produce (the main one and the dedicated “ugly” channel) would increase competition. This benefits shoppers by lowering prices for regular and ugly produce, versus selling both types of products alongside each other in one shop. On the other hand, the growing market for ugly fruit and vegetables could be an economic threat to traditional retailers. It encourages new entrants into the market and could also limit the availability of “regular” produce because growers could become less stringent about ensuring produce meets traditional cosmetic standards. But there is a way for traditional retailers to add ugly produce into their product offerings alongside other produce without affecting their profits. By building on existing consumer awareness of the environmental benefits of ugly food, they could also compete in this growing segment. This would benefit their bottom lines and help consumer acceptance of misshapen fruit and vegetables, possibly leading to less food waste and shortages like those UK shoppers are experiencing right now. Boosting demand for imperfect fruit and vegetables across the supply chain will require all participants to get involved – from grower to seller. Here are some steps the various parties could take: <h2>1. Educating consumers</h2> Education about the environmental and economic impact of food waste could happen through marketing campaigns, in-store displays and even social media. <h2>2. Reducing cosmetic standards</h2> Supermarkets and other major food retailers could revise their cosmetic standards to accept a wider range of produce, including imperfect fruit and vegetables. This would help reduce food waste by making sure more produce is able to be sold. <h2>3. Direct sales</h2> Farmers and growers could sell non-standard produce directly to consumers through farmers’ markets or subscription services. This allows consumers to purchase fresh, locally grown produce that might not meet cosmetic standards for supermarkets but that is just as nutritionally beneficial. <h2>4. Food donations</h2> Supermarkets and growers could donate produce rejected for how it looks to food banks, shelters and other organisations that serve those in need. This would help reduce food waste while also providing healthy food to those who might not otherwise have access to it. <h2>5. Value-added products</h2> Produce that doesn’t meet cosmetic standards could also be used to create other products such as soups, sauces and juices. In addition to reducing food waste, this would create new revenue streams for growers and retailers. <h2>6. Food composting</h2> Anything that cannot be sold or otherwise used should be composted. This would help reduce food waste while also creating nutrient-rich soil for future crops. By implementing these solutions, the supply chain can reduce the amount of ugly or imperfect fruit and vegetables that are wasted, while also providing consumers with healthy, affordable produce, even in times of supply chain shortages. This article originally appeared on <a href="https://theconversation.com/how-ugly-fruit-and-vegetables-could-tackle-food-waste-and-solve-supermarket-supply-shortages-201216" target="_blank" rel="noopener">The Conversation</a>. Images: Getty

Food & Wine

10 nifty new uses for your vegetable peeler

The humble veggie peeler has a place in most homes. Its life is mostly spent peeling potatoes or carrots, perhaps the occasional pumpkin or zucchini before being popped in the dishwasher for the next skimming session. As it happens, your veggie peeler actually has a range of different uses far and beyond merely peeling. Here are 10 of our favourites. <ol> <li>Hull strawberry stems – In nifty news, the pointy end of your peeler is actually designed to remove potato eyes. Make use of that newly discovered function by using it to hull the stems on strawberries.</li> <li>Peel an onion – Bye bye onion tears! A veggie peeler can be used to shave thin slices of onion so that you can speed through the process before the tears start to well up.</li> <li>Seed a chilli – Remove the spicy seeds in a hot chilli by slicing off the top then working a peeler around the middle to cleanly remove the seeds.</li> <li>Create soap shavings – If you’re sick of slippery bars of soap that stick to the bath or shower, try creating ‘soap shavings’ that can be used a handful at a time. Less wastage as well!</li> <li>Create a decorative lemon – If you’ve got a dinner party coming up, a pretty floral lemon is an easy way to impress guests. Simply use your peeler to make ridges down the sides of the lemon then slice with a knife as usual.</li> <li>De-string celery – If the strings on celery end up in your teeth remove them altogether with your peeler. All you need to do is shave the curved side of the celery to remove fibres with ease.</li> <li>Make chocolate shavings – Decorate a cake or bowl of ice cream with super easy chocolate shavings. Use a peeler to shave off three to five-cm pieces that can then be used to sprinkle on top of your favourite dessert.</li> <li>Zest citrus – Need the zest of a lemon for a recipe but don’t have a zester? No problem! Use a veggie peeler to slice strips of your citrus fruit then process or crush the pieces for your recipe.</li> <li>Sharpen your chalk – If you run your house off a chalkboard or have a chalkboard calendar you’ll know that blunt chalk is a nightmare. Use a peeler to remove blunt ends and bring chalk back to life.</li> <li>Peel a mango – It may not be summer but come the warmer months be prepared by using a peeler to peel a delicious mango. The tough skin can be tricky to slice effectively where as a peeler does a neat and tidy job in a fraction of the time.</li> </ol> Have you ever used a peeler for an unusual purpose? Tell us about it in the comments below. Image: Getty

Home & Garden

Top tips for growing tomatoes

Nothing beats the flavour of home-grown tomatoes, so start your own crop today with our top tips for growing tasty tomatoes. Don’t crowd seedlings – Crowded conditions inhabit growth so be sure to give your seedlings plenty of room. For each plant, prepare at least a 60 centimetre by 60 centimetre plot. Prime location – Tomatoes need at least eight hours of direct sunlight daily and shelter from strong wind. Plant a few varieties – There’s so many different types of tomatoes available so grow a few varieties. You’ll soon find that some types just suit your garden better, while others may be susceptible to disease. Staking – This is essential for tall-growing varieties of tomatoes. Add the stake at planting time and as the plant grows, tie it to the stake. Use soft ties, such as old stockings rather than string. This trains your plant, keeps it stable, takes up less space, prevent damage from strong winds and escapes the adverse effects of damp soil. Water well – Tomatoes need regular deep watering, especially during the warmer months. Even letting plants go thirsty for a few days will affect the quality of fruit. Water the soil, not the plant. Inspect often – Check daily for signs of pest or diseases. Remove dead leaves, unwanted shoots and harvest anything that is ready. Companion plant – Plant marigolds around tomatoes to reduce whitefly infestations. Or sacrifice some basil which will attract white flies away from your tomato. Garlic, nasturtiums or tagetes will repel aphids. Pot plants – Tomatoes grown in pots are more likely to dry out than those in the ground. However, if that’s not possible, the small bush type do best in pots. Use a big pot and water well. Yellowing leaves – Once tomato plants reach around a metre tall, the leaves at the bottom might turn yellow and die. This is normal so just snip them off. When to give up – If there are many yellowing leaves and the plant on a whole looks unhealthy, it may have contracted a bacterial, fungal or virus disease. The plant generally won’t flourish now and it’s best to be pulled out and disposed of. Don’t attempt to grow tomatoes in the same spot for at least a couple of years. Image: Getty

Home & Garden

How to store these 11 super perishable foods

Fresh herbs Green, leafy herbs like parsley, coriander and basil tend to go off quickly. To extend their freshness, trim off the bottoms of the stems, place them in a glass of water, and drape a plastic bag or plastic wrap over the tops. With the exception of basil (which should be left on the counter), you can keep fresh herbs this way in the fridge and they’ll stay fresh for 2 to 3 weeks! Berries Berries are also quick to take a turn for the worse. Mould seems to pop up overnight. To keep them fresh longer, make sure they’re completely dry and store them, unwashed, in the crisper drawer of the refrigerator in a container lined with paper towels. This will keep the moisture away and keep them tasty for 5 to 7 days. Bread Just baked a loaf of homemade bread? You have two good options for keeping bread fresh, depending on the type: store a crusty loaf unwrapped at room temperature, then once it’s sliced, place it in a closed paper bag. For a soft-crust loaf, keep it in an airtight plastic bag and stored at room temperature. Bread is one product that does not thrive in the refrigerator! Bananas Bananas can turn brown and speckled in the blink of an eye, and that’s good news if you’re planning to make a banana cake or banana smoothie. If those aren’t on your to-do list, pull them apart and wrap the stems tightly in plastic wrap. This helps reduce the amount of ethylene gas emitted, which slows the ripening process. Mushrooms Nobody likes slimy mushrooms, so unless they’re pre-packaged (in which case, leave them alone), be sure to store them, unwashed, in a paper bag. The paper allows air to circulate and will also absorb any moisture that forms. This will ultimately slow down their decay and keep them fresh for up to one week. Cheese Though cheese isn’t as quick to spoil as fresh produce, it can still become a hotbed for mould. To keep it free from fungus for as long as possible, wrap it in wax or parchment paper, then put it in a partially sealed plastic bag or container. To keep the outer layer from getting hard and crusty, add a thin layer of butter or oil to the cut side before storing it. Celery Is anything as unappealing as rubbery celery? To keep your stalks crisp, separate, wash and dry them, then wrap them tightly in aluminium foil. Storing them this way will keep the air out but the moisture in, and that pesky ethylene gas will still be able to escape (plastic bags just trap it in). Leafy Greens Leafy greens are notorious for wilting quickly. To combat this and prolong their freshness, line your crisper drawer with paper towels or store the leaves in a ziplock bag with paper towels. Moisture is what causes the leaves to lose their crisp texture, so be sure to replace the towels as needed. Tomatoes There has been a bit of debate about how best to store tomatoes. Perfectly ripe tomatoes should be kept on the counter away from direct sunlight, not touching one another, with the stem side down. Tomatoes that are super ripe should be stored in the refrigerator (but let them come to room temperature before eating them for the best flavour). Milk Though the shelf-life of milk is fairly lengthy, there is still something you can do to keep it fresh longer. Simply add a pinch of salt to the jug or carton, and this will allow you to enjoy your milk for up to two weeks past its expiration date! This article originally appeared on <a href="https://www.readersdigest.com.au/food-home-garden/how-to-store-these-11-super-perishable-foods" target="_blank" rel="noopener">Reader's Digest</a>. Image: Getty

Food & Wine

Woman reveals how to perfectly ripen avocados in just 24 hours

A popular health influencer has shared a unique avocado ripening hack, demonstrating the method in a Instagram video. Caroline Groth says the hack is "something I heard about years ago". "The kiwi actually doesn't ripen, funnily enough," she says. In the video descriptions she writes: "Guys, Green Skin + Shepard Avocado season means I legit need a spreadsheet to keep track of when I'll have avocados to eat because they take foreeeeeeeever to ripen." "But no more… insert the best 101 life hack ever," Caroline continues. She explains: "The kiwi fruit releases ethylene gas - a plant hormone that aids the ripening process - and the paper bag traps the gas so the process works faster meaning you'll have ripe avocados in 24 hours." <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/reel/CdVQwgqjU30/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/reel/CdVQwgqjU30/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by Caroline Høgh Groth (@carolinehgroth)</a> </div> </blockquote> Caroline ends her video description by saying: "You're bloody welcome." Caroline makes the most of this hack, sharing recipes of some of her favourite meals using avocados including salads and variations of breakfast favourite smashed avocado on toast. Once your avocado is perfectly ripe, there is another hack that will keep it that way for longer. Cut your avocado in half and remove the stone, then it can stay fresh for longer by being placed in a container filled with cold water and then stored in the fridge. "As a major avocado lover I will definitely be using this hack," one person commented. Images: Instagram

Food & Wine

Should doctors prescribe fruit and vegetables?

Image: Getty <div> <h2>New research suggests that providing healthy foods in a medical context can help some conditions.</h2> <div class="copy"> We all know that fruit and vegetables are good for us, but are they so good that medical programs should prescribe them? A new study by Australian researchers suggests they should. A review carried out by the George Institute for Global Health, NSW, and Friedman School of Nutrition Science & Policy at Tufts University, US, examined 13 programs that either subsidised or directly provided healthy foods as a form of medical treatment. They found that overall, participants in the programs ate more healthy foods and improved in a few different health indicators. “Collectively, we saw a positive impact on the health of patients in these programs, even though there were quite different ways in which they provided the healthier foods and measured the outcomes,” says Jason Wu, program head of nutrition science at the George Institute. “We found the effect of healthy food prescriptions on blood glucose was comparable to what you would expect to see from some commonly prescribed glucose-lowering medications – this adds weight to the growing evidence that food can also be medicine.” The researchers say that healthy food prescriptions could be beneficial for people who have limited access to these foods in particular. Roughly half of the study participants were experiencing food insecurity, while three-quarters had existing medical conditions. <div class="newsletter-box"> <div id="wpcf7-f6-p152223-o1" class="wpcf7"> <div class="wpcf7-response-output" aria-hidden="true">“People experiencing food insecurity are less able to manage chronic diseases owing to mental and financial strains, such as high costs of medications and other out-of-pocket health-related expenses,” says Saiuj Bhat, a clinician involved in the study.</div> </div> </div> “Boosting the intakes of healthier foods like fruit and vegetables has even greater potential to improve the health of more vulnerable people.” Fruit and vegetables have been the focus of these health food prescriptions for now, but the researchers suggest that more work should be done investigating the effect of other healthy foods like nuts, beans, whole grains, and fish. The researchers are now running a study with 50 food-insecure patients in Sydney, in which each patient is being prescribed a box of these foods each week. The review is <a rel="noreferrer noopener" href="https://doi.org/10.1093/advances/nmab039" target="_blank">published</a> in Advances in Nutrition. Read more: <ul> <li><a rel="noreferrer noopener" href="https://cosmosmagazine.com/biology/confused-about-what-to-eat-here-s-a-doctor-s-recommended-meal-plan/" target="_blank">Here’s a doctor’s recommended meal plan</a></li> <li><a rel="noreferrer noopener" href="https://cosmosmagazine.com/society/packaged-foods-where-healthy-is-relative/" target="_blank">Packaged foods: where healthy is relative</a></li> <li><a rel="noreferrer noopener" href="https://cosmosmagazine.com/health/nutrition/taxing-sugar-is-good-for-all/" target="_blank">A sugar tax is good for all</a></li> </ul>  <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=152223&title=Should+doctors+prescribe+fruit+and+vegetables%3F" alt="" width="1" height="1" /> </div> <div id="contributors"> <a href="https://cosmosmagazine.com/health/should-doctors-prescribe-fruit-and-vegetables/">This article</a> was originally published on <a href="https://cosmosmagazine.com">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/ellen-phiddian">Ellen Phiddian</a>. </div> </div>

Food & Wine

Tips and tricks to make the perfect summer smoothies

Easy to prepare, can be consumed on the go and can be packed with flavour and filled with healthy goodness. Here are some smoothie tips to get them right this summer: Benefits <ul> <li>Smoothies are great is you don't like breakfast and need something easy to get into you in the morning (or any time of the day, really).</li> <li>They're perfect if you're short on time, because you can make them ahead.</li> <li>They help you up your veggie and fruit intake, as well as your fluids.</li> <li>You can tailor them to your needs (workout/stamina/energy boost, etc).</li> <li>They're better than juices because you get ALL of the fruit/veg that you blitz into them (think: fibre), not just the juice.</li> </ul> Common smoothie mistakes <ul> <li>Using too many ingredients makes them all taste the same.</li> <li>Using too much fruit/dried fruit or sweetener loads them with sugar (would you really eat two apples and a box of berries in one sitting?), so think portion control. If in doubt, a great tip is 'two roots to one fruit', or a similar ratio with greens and fruit — I love this cute trick to getting a healthier balance because it sounds bit rude.</li> <li>Not using enough liquid will make a smoothie gluggy.</li> <li>Making them too far in advance means they oxidize and lose nutrients, colour and flavour. The nutrients start to decrease straight away, so only make it the night before, not for the whole week.</li> </ul> Tips to up your smoothie game <ul> <li>Frozen fruit is a great addition for a creamy/slushie texture — frozen banana is a particular treat. Keep fruits prepped and frozen in bags in the freezer</li> <li>You can also blend your greens and keep them frozen as ice cubes to add in when needed.</li> <li>Add nuts/grains for texture and protein.</li> <li>Blend leafy greens with liquid first, then add the rest for better consistency</li> <li>Add enough liquid (and not just dairy or juice – water and coconut water can be good too).</li> <li>Get a good portable container for your smoothie, like a glass jar that you like / a good bottle or a smoothie attachment.</li> <li>To keep them healthier and lower in sugar, remember the fun and cheeky ratio '2 roots to a fruit' to make sure you're not just eating loads of fruit.</li> </ul> A word on blenders <ul> <li>A Nutribullet or mini smoothie blender is great for small quantities of lighter smoothies, i.e. one-person serves, etc.</li> <li>The bigger and more powerful the blender the more you can do with it, which means you could even make your own nut milk/mylk base if needed.</li> <li>Look for ones that have a smoothie container attachment for true convenience.</li> <li>The more blades, the better. Four blades will give you a smoother consistency.</li> <li>The more expensive models allow for more functions and options, including ice crushing/oxygen removal/juicing, etc… but it's only necessary if you're going to use these things.</li> </ul> Add-ins and 'superfoods' are great but not necessary <ul> <li>Protein powder/collagen powders are great if you are burning a lot of energy and doing exercise, and can also support gut health depending on variety.</li> <li>Acai berry and blueberries add antioxidants.</li> <li>Maca supports fertility and hormone balance.</li> <li>Chia seeds provide protein.</li> <li>Flaxseed adds Omega 3s.</li> </ul> Breakfast smoothie These need to keep you feeling full until lunchtime, so always add a protein like nuts/nut butter/oats/Weetbix etc. Then, just go with what breakfast flavours you like and don't overdo it on fruit and sweeteners: <ul> <li>Yoghurt (protein, opt for non-sweetened, dairy)</li> <li>Berries (don't go overboard)</li> <li>Weetbix (protein and fibre)</li> <li>Milk/mylk of choice (dairy)</li> </ul> Pre/post-workout smoothie These depend on your routines and workouts, but items to add can include: <ul> <li>Banana (potassium)</li> <li>Coconut water (hydration)</li> <li>Protein powders</li> <li>Oats (slow release energy and protein</li> <li>Pear is great for fibre</li> <li>Nuts (walnuts/almonds etc) – healthy fats to help with a workout</li> </ul> A great combination is: <ul> <li>Frozen banana (creamy feel, potassium)</li> <li>Oats (protein)</li> <li>Protein powder of choice</li> <li>Almond butter (protein) or nuts</li> <li>Honey (optional)</li> <li>Oat milk/mylk</li> </ul> Green smoothie (fruit vs veg) As long as these are more veg than fruit and they support a healthy and active lifestyle, they can aid in maintaining your weight goals. The biggest tip here is don't forget portion control and balance. An all-fruit smoothie will be too sugary, while all veg will taste very green and be fibrous. Find a good balance — remember 'two roots to one fruit', or that ratio for veggies to fruit. My favourite additions include (in varying ratios depending on what I've got); <ul> <li>Kale</li> <li>Celery</li> <li>Apple</li> <li>Mango</li> <li>Coconut water / water</li> <li>Avocado (if you want creamy texture and good fats</li> <li>Fresh mint</li> <li>Any add-ins like chia/flax/oats to keep you full</li> </ul>

Food & Wine

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

Woolies shelves stripped bare but not for the reason you think

<div class="post_body_wrapper"> <div class="post_body"> <div class="body_text redactor-styles redactor-in"> Shoppers who visited Sydney's Neutral Bay Woolworths were left in shock as many shelves were left bare. Although some thought it was due to panic buying because of the coronavirus pandemic, Woolworths has said in a statement it was for another purpose. The store's products were deliberately removed to show the significant role that bees and insects play in Australia's food supply. With the 2020 bushfires alone destroying 15.6 million hectares of forests, the food supply for bees and homes for insects is rapidly dwindling. Woolworths Chief Marketing Officer Andrew Hicks said that he hoped the stunt would show people how much their personal food supply would be impacted. “As the Fresh Food People, we’re passionate about providing millions of Australians access to the fresh food they love most," he said. "What many people don’t realise is how much of our food supply relies directly on pollinating bees." “Our goal here is to start a conversation in Australian homes about what a supermarket without bees would look like and how their impact goes far beyond just fruit and vegetables. However, if we take small actions to support bees and pollination today, we can create a better tomorrow and prevent this from becoming a reality.” </div> </div> </div>

Food & Wine

Brace yourself! Veggie and fruit prices set to skyrocket in Australia

The global coronavirus pandemic is starting to impact the fruit and vegetable industry in Australia, with fears that there will be a 25 per cent hike in the price of fresh veggies over the summer. This is due to the strict travel restrictions that cut off access to seasonal harvest crews, with NSW being short 90,000 workers. “We usually use backpackers. And we have not had one person,” Orange farmer Guy Gaeta told <a rel="noopener" href="https://7news.com.au/travel/food-wine/fruit-and-vegetable-prices-set-to-skyrocket-in-australia-due-to-labour-shortage-c-1723615" target="_blank">7NEWS</a>. <blockquote class="twitter-tweet"> Fruit and vegetable prices are set to soar by up to 25 per cent across Australia this summer due to a COVID-induced labour shortage. More on this story: <a href="https://t.co/lgc7kaIb1O">https://t.co/lgc7kaIb1O</a> <a href="https://t.co/ZPkF42Dvbr">pic.twitter.com/ZPkF42Dvbr</a> — Sunrise (@sunriseon7) <a href="https://twitter.com/sunriseon7/status/1336049257384570881?ref_src=twsrc%5Etfw">December 7, 2020</a></blockquote> Gaeta has been a cherry farmer for 35 years and has been forced to call in contractors this year, which costs producers more and passes on the price increase to customers. “We’ve exhausted virtually all of the domestic workforce that actually want to work on a farm and now we’re desperately trying to get people in from overseas,” NSW Agriculture Minister Adam Marshall said. CEO of NSW farmers Pete Arkle said the reality is that they won’t have enough people to pick this season’s crop. “It’s tragic to see crops wilting on the vines or rotting on trees,” he said.

Legal

How to start a vegetable garden

Growing your own vegetables can save you money and give you a huge amount of satisfaction. Ready to get a green thumb? Your own homegrown vegetables taste much better and are fresher than any that you buy in the shops. Fruiting vegetables, like beans, tomatoes, capsicum and sweet corn, have the best flavour if they’re eaten as quickly as possible after harvest; leafy vegetables, such as lettuce, lose water and rapidly become limp, and all vegetables are more nutritious if they are consumed when as fresh as possible. Growing your own can save a considerable amount on food costs and will also give you a wider choice of vegetables. Unusual vegetables are often difficult to buy in shops, but are easily grown in the home garden. Lots of vegetables are ornamental so can be grown for their good looks as well as their produce. WHEN TO GROW VEGGIES Vegetables can be loosely grouped according to their growing season. Cool Season Vegetables: Grow best when temperatures are between 10-20 degrees C or even lower. They include: broad beans, broccoli, brussels sprouts, cauliflower, onions, peas, spinach and turnips. Intermediate Season Vegetables: These are best between temperatures of 15-25 degrees. They include: beetroot, carrot, parsnip, celery, leek, lettuce, radish, silver beet. Warm Season vegetables: Are grown best when temperatures are above 20 degrees celsius. They include: Beans, capsicum, eggplant, potato, sweet corn, sweet potato, tomato and cucurbits (including cucumbers, zucchini, pumpkins etc.) VEGETABLE CULTIVATION Position: Vegetables must have sun! Try to select a growing area that is sunny for most of the day, is sheltered, and is close to a source of water. Soil: Soil is often the easiest thing to adjust to your growing needs. In fact, strictly speaking, soil is not absolutely necessary. Vegetables can be grown in potting mix or in a hydroponic set up, but the most common medium is still good garden soil. Soil must have good drainage and a good structure. Regular incorporation of old organic matter (such as compost) will keep the soil functioning well. Nutrients: Vegetables, more than most other plants, need to be supplied with adequate nutrients. Mineral fertilisers: are reliable sources of good quantities of nutrients. Mixes with a balanced NPK ratio are suited to a wide range of crops. Balanced, all-purpose fertilisers, such as Thrive All Purpose, can be mixed into the soil before planting. Soluble fertilisers, such as Thrive, can be applied in liquid form to plants during their early stages of growth. Additional dressings of Sulphate of Potash and Superphosphate may be necessary, especially for fruiting and root crops. Organic Fertilisers: are derived from once-living material. They’re excellent for improving soil, but their nutrient levels can be very variable. In recent years, however, increased interest in these products has led to many improvements, with fertilisers such as Dynamic Lifter organic pellets now having guaranteed nutrient levels. pH: pH is the level of acidity or alkalinity in the soil. Most vegetables produce best results if grown at a soil pH level of 6.0 to 7.0. In some areas this may mean adding lime before planting. Checking the pH level of the soil is recommended. Mulching: Mulching over plants’ root systems, preferably with an organic mulch, will retain moisture, suppress weeds, reduce temperature fluctuations, and prevent soil crusting. Watering: Water thoroughly so that the entire root system of the plant is moistened. Thorough waterings are more effective than light sprinklings. Don’t allow plants to reach wilting point but, conversely, don’t flood them as this washes away nutrients and may cause drainage problems. Crop rotation: It’s important to avoid growing successive crops of the same type of vegetable in the same spot in the garden. This practice, which is called crop rotation, helps prevent build up of soil diseases. Seasonal crop changes often lead to natural crop rotation. FAVOURITE VEGGIES Beans – Available in dwarf or climbing forms, beans produce pods that are sliced or eaten whole. They must be grown during the warm season. Origin: Tropical America. Nutrition Value: Vitamin C, Vitamin A (beta carotene), iron, fibre and some protein. Beetroot – The deep crimson swollen root of beetroot is cooked in stews and soups or cooled for salads. Its leaves can also be used as a vegetable. Origin: Southern Europe. Nutrition Value: Excellent source of folate. Brassicas (cabbages, cauliflower, broccoli, Brussels sprouts) – All grow better when temperatures are not too hot or too cold although new varieties are more heat tolerant. The introduction of Chinese cabbages and other oriental brassicas has encouraged new culinary uses for this group of vegies. Origin: Europe and Asia. Nutrition Value: Vitamin A, Vitamin C, mineral salts, fibre, protein. Broad Beans – Grow on upright bushes during the cooler time of year. The whole pod can be eaten when young or (more commonly) the seeds are removed and cooked. Origin: Prehistoric Europe and ancient Egypt Nutrition Value: High in carbohydrates, fibre, minerals, Vitamin A and Vitamin C. Vegetable -garden -carrots -potatoes -wyza -com -au If you're short of space for growing veggies, try square foot gardening Carrot – A root vegetable that is traditionally bright orange in colour. Must be grown in well-drained, friable soil that is free of stones, fresh manure or fertiliser. Origin: Europe. Nutrition Value: Potassium, carotene (Vitamin A), Vitamin C and fibre. Cucurbits – Includes vine plants such as pumpkin, cucumber, zucchini, melons. They must grow during warm season and almost all have separate male and female flowers. Only the females produce fruit. Origin: Tropical America and the Orient. Nutrition Value: Vitamin C, minerals and fibre. Lettuce – The most popular salad plant in the world, lettuce is grown for its crisp green leaves. Butterhead lettuce has soft, buttery leaves; crisphead or iceberg have firm, solid hearts; cos has upright, loose leaves. Origin: Mediterranean. Nutrition Value: Carotene (Vitamin A), Vitamin C, fibre. Onions – Onions are bulbs with a pungent flavour. The bulb develops in response to day length and correct sowing times are critical for onions. Origin: Central and Western Asia. Nutrition Value: Vitamin C, calcium. Peas – The pea is a legume that is grown for its pods or for the seeds they contain. For many centuries peas were eaten only in their dried form but the fresh pea has a sweet, pleasant flavour. Available in dwarf or climbing forms. Origin: Asia and North Africa.Nutrition Value: Protein, fibre, Vitamin A, Vitamin C, mineral salts. One of the most nutritious vegetables. The underground tuber of a warm season plant that is now one of the world’s staple foods. Easily grown in the home garden but needs plenty of room. Origin: South America. Nutrition Value: Protein, Vitamin C, carbohydrate and fibre. Sweet Corn – A warm season cereal that is grown for its sweetly flavoured seeds, sweet corn grows on a tall plant. The seeds must be pollinated by pollen falling from the tassel at the top of the plant. Origin: South America. Nutrition Value: Vitamin C, fibre, minerals and protein. Tomatoes – A warm season fruiting vegetable that is popular both in salads and cooked dishes. Fresh tomatoes are best eaten at room temperature. Origin: South and Central America. Nutrition Value: Vitamin A, Vitamin C, fibre and protein. MATT’S TOP 7 TIPS Sydney based Landscape Gardener Matt Paton says the secret to growing a great home veggie patch is finding the right location to plant, using a good potting mix and watering regularly. 1. Choose the best location: Always plant in a bright and sunny area which is away from any windy spots.This will maximise the growing potential for your vegetables and will help to provide years of fresh vegetables for you and your family. 3. When planting in clay: If you have a clay type soil use a liberal dose of clay breaker or gypson. This powder needs to be worked into the soil with a garden fork (as a guide you should go as deep as the garden fork goes in the soil) for best results. This helps breaks down the clay to release the other vital nutrients in the soil to the plants but must be done several days before planting the seeds. 4. Draw up a plan: Then mark up the spacing with a tape measure and create holes with your finger or a stick to show where you are planning to put the seeds. Then tag the area with whatever is handy such as coloured pegs or if you want the professional look then buy specific plant tags from a nursery. 5. Use a good quality potting mix: Buy this from a nursery and use your garden fork to mix this into the soil. This winning combination gives added nutrients to your growing vegetables and provides a healthy environment for a great crop to grow. 6. Space out your vegetables: Follow the instructions given on the side of seed packets regarding spacing out the vegetables. They will grow better and it really does make a difference to help maximise your seasonable vegetables crop. If they are planted too close together then pests and diseases are likely to become more prevalent in your vegetable garden. 7. Apply a layer of mulch: This should be about 50-75 mm thick of mulch to the whole area of the vegetable garden (just cover the rows you will be planting and harvesting) as this reduces weeds and provides organic matter to the plants when it breaks down. 8. Liquid fertilisers give good results: Consider using a liquid fertiliser as the plants take up the nutrients of the fertiliser quicker than they do with a granular fertiliser. It also saves you time. If you use a granular fertiliser then always water when the soil appears dry and apply the fertiliser before you water.You can use a granular slow release fertiliser such as 'Osmacote' for vegetables.You can also use a liquid fertiliser such as 'Seasol’. This has the added benefit of watering the plants and fertilising them simultaneously. Republished with permission of <a href="https://www.wyza.com.au/articles/property/how-to-start-a-vegetable-garden.aspx">Wyza.com.au.</a>

Caring

ALDI, Coles and Woolies under the microscope for too much plastic packaging

As shoppers are becoming more aware of how much plastic they use in their daily lives, they’re slowly turning their attention to the supermarkets and their overuse of plastic. This week is National Recycling Week and many shoppers are voicing their opinions about the amount of single-use plastic that is used by supermarkets and the impact it can have on the environment. <blockquote class="twitter-tweet" data-lang="en-gb"> Do better <a href="https://twitter.com/Coles?ref_src=twsrc%5Etfw">@Coles</a> ... <a href="https://twitter.com/hashtag/plasticshame?src=hash&ref_src=twsrc%5Etfw">#plasticshame</a> <a href="https://t.co/RnACUKJIzd">pic.twitter.com/RnACUKJIzd</a> — Roz Kelly (@Roz_Kelly) <a href="https://twitter.com/Roz_Kelly/status/1144758945854001152?ref_src=twsrc%5Etfw">29 June 2019</a></blockquote> Woolworths recently has items such as apples, bananas, mandarins and pears for sale that come in pre-packaged plastic. However, there were examples of excessive packaging, including varieties of fruit packaged together in plastic as well as two organic capsicums wrapped in plastic. <blockquote class="twitter-tweet" data-lang="en-gb"> Far too many small <a href="https://twitter.com/hashtag/plastic?src=hash&ref_src=twsrc%5Etfw">#plastic</a> labels recently recovered from the compost bin. Surely our supermarkets & fruit&veg suppliers & retailers can do better <a href="https://twitter.com/hashtag/WarOnPlastic?src=hash&ref_src=twsrc%5Etfw">#WarOnPlastic</a> <a href="https://twitter.com/hashtag/Sydney?src=hash&ref_src=twsrc%5Etfw">#Sydney</a> <a href="https://twitter.com/hashtag/NSW?src=hash&ref_src=twsrc%5Etfw">#NSW</a> <a href="https://twitter.com/hashtag/NewSouthWales?src=hash&ref_src=twsrc%5Etfw">#NewSouthWales</a> <a href="https://twitter.com/hashtag/Australia?src=hash&ref_src=twsrc%5Etfw">#Australia</a> <a href="https://twitter.com/hashtag/Aldi?src=hash&ref_src=twsrc%5Etfw">#Aldi</a> <a href="https://twitter.com/hashtag/Coles?src=hash&ref_src=twsrc%5Etfw">#Coles</a> <a href="https://twitter.com/hashtag/Woolworths?src=hash&ref_src=twsrc%5Etfw">#Woolworths</a> <a href="https://twitter.com/hashtag/IGA?src=hash&ref_src=twsrc%5Etfw">#IGA</a> <a href="https://t.co/omtXplYAO8">pic.twitter.com/omtXplYAO8</a> — Peter F Williams (@pfwaus) <a href="https://twitter.com/pfwaus/status/1157808107226927104?ref_src=twsrc%5Etfw">4 August 2019</a></blockquote> Woolworths has said that it has taken initiative to reduce plastic. “We understand many of our customers want us to reduce plastic packaging in our stores and we’re working hard to do just that,” a Woolworths spokesperson said to <a rel="noopener" href="https://www.news.com.au/finance/business/retail/aussie-supermarkets-questioned-over-plastic-packaging-in-stores/news-story/ec18a520c22684a45723c44ce4390fc0" target="_blank">news.com.au</a>. “Over the last two years, we have removed around 1000 tonnes of plastic from our fruit and vegetables and bakery ranges.” Woolworths has removed plastic wrapping from tomatoes, organic bananas, spring onions, celery bunches and kale. Woolworths has also introduced a new initiative where customers are able to return soft plastics to the store, so they were able to be recycled. “We have also rolled out REDcycle facilities in all our stores, which allows customers to return soft plastics, including fruit and veg packaging, to our stores to be recycled,” the spokesperson said. “Nationally, we’ve now repurposed more than 900 tonnes of soft plastics into useful items like outdoor furniture and benches for community groups and stores with REDcycle.” Coles also has a similar set up to Woolworths, with a mixture of unpackaged produce and fresh items that are wrapped in plastic. Some items included a few heads of broccoli inside a plastic bag, plastic boxes of garlic cloves and separate plastic boxes of whole garlic. Coles noted that many of its supplier’s package produce differently so it’s not confused with non-organic products. “We understand the importance of appropriate packaging in maintaining food safety, supporting product longevity and reducing food waste,” the spokesperson said. “At the same time, Coles is committed to making our packaging more sustainable.” Coles also noted that it was the first supermarket to offer REDcycle in its stores around the country. “Since the program began in 2011, Coles has diverted 715 million pieces of plastic from landfill across Australia, including more than 200 million pieces in FY19 alone,” the spokesperson said, “Coles is also actively working with our suppliers on more sustainable and recyclable forms of packaging across all products. “Coles is a member of the Australian Packaging Covenant, which sets sustainable packaging guidelines and we also have our own Sustainable Packaging Policy.” ALDI doesn’t have the same range of fresh produce that Coles and Woolworths offer, but there’s still a significant amount of plastic-packaged produce. This includes capsicums wrapped in plastic as well as a single head of iceberg lettuce on display in a plastic bag. ALDI told news.com.au that reducing their plastic would be a process that takes years and not weeks. “Packaging on a select range of our fresh fruit is used to ensure the freshness of the product for our customers,” ALDI Australia produce buying director Gina Goodridge explained. “From providing a physical barrier to delicate produce like strawberries and mushrooms, to preventing the greening of potatoes or the dehydration of refrigerated produce, our packaging methods are designed to deliver optimum freshness and prevent wastage.”

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

How to grow artichokes

History has not recorded the adventurous gourmet who discovered that the base of the flower scales of the thistle-like globe artichoke – and the base of the flowers – could be eaten. It was a fine discovery, for their delicate yet unmistakable flavour makes artichokes one of the most prized of all garden vegetables. They are not only delicious but also strikingly beautiful, their silvery grey leaves providing a perfect foil for summer flowers. For this reason, they are often grown in herbaceous borders. <h4>Planning the crop</h4> Globe artichoke plants will not always survive severe winters and it is best to grow them in a sheltered, sunny part of the garden in severe-winter areas. Good soil preparation is well repaid. Loosen the soil to a depth of 60 cm and work through plenty of compost and manure. These plants need excellent drainage, and loams or sandy loams are ideal. Or plant in raised beds. They are tolerant of salt sea breezes. They need a chilling period to flower well. How many to grow: It depends on how popular artichokes are in your household – and how much space you have. Plants need to be set 1 m apart, but if space is tight, you can plant singly at the back of a herbaceous or mixed border. Globe artichokes will grow to a height of 1.2-1.5 m. Varieties: Green Globe and Purple Globe are most widely available. Purple Globe is hardier and best in cooler areas. Now gourmet heirloom varieties are also sought. Deep purple Romagna Violet and purple-tinged Romanesco from Italy and Gros Vert de Laon from France are propagated from seed. <h4>Growing tips</h4> Artichokes will grow and flower for about six years; the heads get smaller and tougher after three or four years. Replace a few plants each year so that you always have new plants maturing and some old ones dying down. To start a crop, buy young plants or suckers in spring and plant in soil to the same depth as they were in the nursery bed or pot. Every year, apply a liberal mulch of manure or compost in spring. During dry periods, especially when plants are growing strongly, make sure that they are well watered. The new plants will provide a few heads by late summer, particularly if well fed with manure and potash to encourage flowering. Frost protection is essential in areas with severe winters. Cut the plant back to about 30 cm above ground. Mound soil around the plant, taking care not to cover the crown. Put a good layer of autumn leaves on top and anchor with a double layer of horticultural fleece. In the second and third years, allow each plant to develop only four to six stems. Leave the flower on the main stem – called the king head – as well as a few other flowers at the end of the lateral shoots. Remove any offshoots around the base as this will help to keep the plant productive. Raising new plants: During spring and late autumn in mild climates, select strong shoots about 25 cm high on plants that are at least three years old. Cut vertically alongside each shoot with a spade or sharp knife, keeping part of the rootstock below. In cold areas prone to frost, pot up offshoots in containers, and plant out in their permanent positions as soon as the danger of frost has passed. <h4>Pests and Diseases</h4> Artichokes are generally pest-free, apart from slugs and snails in damp conditions and aphids. Major diseases are verticillium and fusarium wilt. <h4>Harvesting and Storing</h4> Mature plants produce ripe heads in November and December. Pick them, starting with the king head, when the bracts are still tightly wrapped. Use a sharp knife or secateurs to cut off a head with a 12 cm stem, then cut back each stem to about half its original length. The flower heads on the lateral shoots are best picked when about hen’s-egg size. Very small, young heads can be cooked and eaten whole. You can place the stems in lightly sugared water and store in the refrigerator for a few days. At-a-glance timetable Planting: late autumn or spring Mulching: late spring to early summer Harvesting summer: first year to fourth year Removal of offshoots: late autumn or spring, second year onwards Written by Reader's Digest Editors. This article first appeared in <a href="https://www.readersdigest.com.au/gardening-how-to-grow/how-to-grow-artichokes">Reader’s Digest</a>. For more of what you love from the world’s best-loved magazine, <a href="http://readersdigest.innovations.com.au/c/readersdigestemailsubscribe?utm_source=over60&utm_medium=articles&utm_campaign=RDSUB&keycode=WRA93V">here’s our best subscription offer</a>.

Home & Garden

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>.

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