UC Food Blog
You're famished. The potato chips look good. The glazed doughnuts look even better. And that chocolate candy bar? To die for.
Bring ‘em on!
No, wait a minute. Let's get real, let's get green and let's get healthy. And let's save some money.
Nutritionist Amy Block Joy, Cooperative Extension specialist emeritus, teaches a University of California, Davis, freshman class on “Eating Green” and we asked her for the 10 best ways to save money and eat healthier.
Joy, who holds a doctorate in nutritional sciences from UC Berkeley, specializes in nutrition and health disparities of diverse populations and nutritional ecology, as well as workplace ethics.
Her advice needs to be posted on every refrigerator in the country. (Along with that shopping list!)
- Shop with a list: Using a list will keep you focused on meal planning and reduce the temptation to buy unneeded items.
- Don't shop when you're hungry: Temptation is high when you're hungry. Eat first and you'll be less inclined to spend extra dollars on those food items placed near the check-out stand that are high in calories and fat and low in nutrition. That would be snacks! Try shopping after a meal and you will find yourself less tempted by those chocolate-covered pretzels!
- Read the nutrition facts label: When shopping for the healthiest foods, you should read the nutrition fact labels to check out fat, calories, fiber, carbohydrates and sodium. Aim for low-fat, high-fiber foods that have essential vitamins and minerals. For example, if you want the best source of fiber - buy fresh oranges and eat them raw rather than selecting orange juice. However, if you want juice, be sure that you are getting real juice. And, some juices are now fortified with calcium - a big plus for increasing your calcium intake if you are not drinking milk.
- Read the ingredient lists: The ingredient list will provide important clues on products that you'll want to include in your diet. One of them is to look for whole grains. The information on the product may make you think the product is "natural" but what does that really mean? Not much because the phrase you want to look for is the "USDA organic" label. With so many choices of breads these days, you'll want to find ones that have whole grains and fiber. Find the information by reading the label (compare fiber amounts) and ingredients (look for "whole" grains).
- Compare prices: Supermarkets provide price-comparison information located by their products. You can compare the "unit" costs so that you'll be able to determine the lowest cost of the product. Two words of caution: products "on sale" may not be the best bargains.
- Shop the perimeter of the store: Marketing experts have placed the healthiest foods at the farthest corners of the store so that the shopper has to stroll through the other items before finding fruits and vegetables, protein sources (poultry, meats), dairy products and cereal products.
- Think protein: Buy meat and poultry on sale and use these foods to make stews, soups and chili. This way you can stretch these more expensive food sources. Beans are a great source of protein and are low fat and high in fiber.
- Plan meals ahead: The best way to save money is to plan your meals in advance. Buying unprocessed foods will improve your health and also save money. It costs to add preservatives, food additives and packaging of products that you, the consumer, are paying for. It's much cheaper to buy rice in bulk rather than already prepared rice products. Brown rice contains more fiber than white rice.
- Cook! Your grandmother was right. Food prepared from scratch will taste better, be healthier and save money. Research has shown that cooking not only saves money but improves nutrition.
- Enjoy! Food is meant to be a pleasant happy experience. Don't forget to enjoy it!
So, the next time you're racing out the door on your way to the supermarket, be sure to eat first so you're not tempted by foods that you know aren't good for you.
And that shopping list? You can also key that in on your cell phone so neither the list, nor your phone, will get left behind.
Meanwhile, we all ought to follow Amy Block Joy's great advice on saving money, eating green, and being healthier.
As I wrote on one of my college essays, "We have a choice in the matter and it matters that we have a choice."
The produce aisle is a good place to "go green and eat healthier." (Photo by Kathy Keatley Garvey)
Grocery stores usually place fruits and vegetables around the perimeter. (Photo by Kathy Keatley Garvey)
Broccoli--a food everyone should love. (Photo by Kathy Keatley Garvey)
With demand for food supplies increasing, it's becoming more important for all of us to recognize exactly where (and what) fresh food is being grown around us.
Lend a helping hand
On May 8, 2014, we need your help populating our California food map. Get outside, be a scientist, and tell us where food is grown in your community. Do you grow your own? Do you live in the heart of the Central Valley and regularly drive past acres and acres of farms? Or, does your neighbor or school have a garden?
Participating takes 5 minutes. All you have to do is go online to beascientist.ucanr.edu, and add a dot on our map marking a spot where you know there's a garden or a farm.
Together, we'll be able to have a much better understanding of our food systems in California. When we recognize where our food comes from, we tend to become healthier and more mindful eaters.
On May 8, 2014, get out there and be a scientist. Tell us where food is grown in your community. Your answers will help build a healthier future for your community, and for the state.
Join the fun
- Participate on May 8 by visiting beascientist.ucanr.edu.
- Are you a teacher? Educator? Parent? Youth group leader? Download our lesson plans and activities from our food activity box.
- Pledge a tweet or Facebook status. Join our Thunderclap campaign and donate a tweet or a Facebook status to #BeAScientist on May 8.
- Join the online conversation by following #BeAScientist on Facebook, Twitter and Instagram.
- Learn more about this project by reading our Fact Sheet.
View the video:
Content created by Steven Worker, Melissa Womack, Karey Windbiel-Rojas, Marisa Neelon, Jennifer Rindahl, and Pam Kan-Rice. Video production: Alberto Hauffen.
It's early spring, and that means one thing: I am once again drowning in lemons. This year with our tree well established, we had a bumper crop. Even as an espalier, our tree produces more lemons than we can use. And as anyone with a lemon tree knows - it's almost impossible to give away lemons. Lemons are the zucchini of winter.
With a pantry full of marmalade, a batch of salted lemons preserving, and all of the copper gleaming, I was looking for a new way to use my harvest. A neighbor told me she distributed all of her lemons by having a lemoncello making contest with her friends. Lemoncello, the Italian lemon liqueur, is gaining popularity outside of Italy. It uses a lot of lemons and is easy to make.
The basic recipe for lemoncello is the same. Lemon zest, alcohol, simple syrup, and time. While recipes vary little, proportion and procedures are highly guarded secrets of the cognosenti.
Purists insist on using a base of grain alcohol; it imparts no flavor of its own to the lemoncello letting the lemons shine through. Where grain alcohol is unavailable, a high quality vodka can stand in. I chose a hand crafted corn based vodka, distilled 6 times, because corn seemed the closest to grain alcohol and it had a relatively high proof.
For my first try, I am halving the basic recipe. The first step was to zest the lemons. A lot of lemons.
A microplane is a must-have tool as you want pure zest with no pith.
Add the liquor to the lemon zest. Put it a cool, dark place. Wait. 45 days.
See you mid-May for the next step.
P.S. After the original mixing of the lemon zest and the vodka, and on an apéritif roll, we decided to make vin de pêche using the recipe from Chez Panisse Fruit. The large glass jar photographed above was re-purposed for the vin de pêche, and the vodka and the zest were moved into the empty vodka bottle. This is probably a better solution as there is less air surface in the container.
“The kids are really retaining the information because it is brought to life,” said Shawna Rogers, UCCE nutrition program coordinator. She and her colleagues take a four-foot doll to schools and peel open the chest to reveal plush toys representing all the organs. “Each time we go into the classroom, we focus on one organ and how they can keep that organ healthy.”
The dolls and nutrition curriculum are provided to teachers so they can be used to teach the children throughout the year.
The classroom series culminates with a lively stage play in which the organs come to life (see the video below). The OrganWise Guys curriculum is being tested at Olmos and Rowell elementary schools in Fresno with 688 students and 27 teachers as a possible supplement to traditional UC CalFresh curriculum, which was developed to extend nutrition education to recipients of CalFresh benefits (formerly called food stamps).
“OrganWise Guys curriculum pairs really nicely with the evidence-based curriculum that UC has put together,” said Shelby MacNab, UCCE nutrition program manager. “We teach about nutrition and healthy foods, and then we can show the students how that leads to a healthy body.”
Judging by enthusiasm, The OrganWise Guys is a rousing success. A more formal evaluation will be conducted by surveying the children's parents, said Kristen Stenger, UCCE nutrition, family and consumer sciences advisor for Fresno County.
“We will ask parents if the kids have mentioned the OrganWise Guys at home or if they have told them what they learned at school about the body, health and nutrition,” Stenger said.
Once the full educational model has been developed with the OrganWise Guys curriculum, it will be offered to additional school sites.
One fruit, though, is not on the radar of foodies and foragers. Yet it's crunchy, sweet, flavorful, often seedless, and very common in Southern California landscapes. It's the fruit of the date palm, rarely thought of as a food source in our urban environment, more frequently viewed as a nuisance because dates fall off trees, where they create litter that must be cleaned up.
Unfortunately, coastal Southern California lacks the high sustained heat and aridity for proper fruit maturation and curing to produce traditional soft-ripe dates of good eating quality. The dates that fall from the trees have been unattractive to gather for sale and consumption, processes that could help to resolve the fruit litter problem in the landscape.
However, some varieties of dates can be eaten at a less than a mature state, traditionally called “khalal.” Fruit in the khalal stage have attained their maximum size, are typically yellow or red, have a sweet flavor, and are crunchy, somewhat like an apple. Several date varieties, like ‘Barhee,' are sometimes sold and eaten in the khalal stage. Fortunately, from a food standpoint (or unfortunately if you are a landscape manager), date fruits do mature to the khalal stage in coastal Southern California because high sustained heat and aridity are not required to attain this stage of development.
While ‘Barhee' is not too common as a landscape subject, another variety, ‘Zahidi,' is common and typically produces abundant fruits in coastal Southern California. These golden yellow fruits are conspicuous and showy in the khalal stage, are typically on the palm for several months from late fall to spring, and are really good to eat. Also, in many cases, these fruits are seedless! (Note to horticulture geeks: date palms are dioecious - separate male and female trees - and because nearly all edible date palms in the landscape are female, their flowers were pollinated by other species of landscape Phoenix. The resulting hybrid fruits are seedless, or pollination is not required for fruit to set and develop - parthenocarpy.)
Urban foragers looking for their next food adventure, or even a potential enterprise, might want to consider taking advantage of this otherwise nuisance and unwanted fruit. Khalal fruit can be gathered from the ground and cleaned. But it is best to collect them off the palm. Cutting an inflorescence (entire fruit stalk) and lowering it carefully to the ground would be ideal.
Khalal-stage fruits of the date variety ‘Zahidi’ are really good to eat: crunchy, sweet, and flavorful. Also, they are seedless (D. R. Hodel).