How can I decrease my food waste?
Written by Shea Mahler RDN
Many of our client’s at As You Are Nutrition experience guilt about wasting food. This guilt can be compounded if someone grew up with food insecurity, has a small grocery budget or a history of disordered eating. We help our clients draw connections to the roots of these guilty feelings and gently pivot to a place of non-judgment while learning about gentle sustainability in the kitchen. Join us in reading below!
First, Some Information About Food Waste:
According to the Food and Agriculture Organization of the United Nations, approximately one-third of all food produced for human consumption is lost or disposed of each year [1]. This amount not only contributes to environmental degradation but also has been known to exacerbate food insecurity and economic inequalities. Most food waste occurs before it even gets to our kitchen! So there is a bigger food system issue that we can’t necessarily solve at As You Are Nutrition, but that doesn’t mean we can’t be mindful of reducing individual food waste.
But wait! Instead of jumping on the “zero waste movement” that can fuel harmful “black and white” thinking and complicate our relationship with food, let’s look at how we can practice gentle sustainability in our kitchens. While learning to decrease food waste, let’s focus on positive aspects such as nourishment, enjoyment, and cultural connection. This creates a supportive and inclusive environment around food, encouraging mindful consumption and creative culinary practices.
Now, Some Cultural Wisdom:
While using the entire part of a food product is not a widespread cultural norm in the United States, many cultures worldwide have been practicing sustainable cooking methods for centuries. Traditional Asian cuisines such as Chinese, Japanese, and Indian showcase various techniques for creatively using food scraps. Vegetable peels, stems, and fish bones are transformed into flavorful broths and stocks, highlighting the resourcefulness and culinary innovation of these cultures. Similarly, Indigenous communities have deep-rooted practices of sustainable living, utilizing every part of the plant or animal to reflect profound respect for nature and a harmonious relationship with the environment [2]. What beauty!
Finally, Some Ways to Practice Gentle Sustainability with Food:
Practicing the art of using all your produce and leftover foods in the kitchen can be seen as a culinary approach that aligns with values of resourcefulness and sustainability. It involves utilizing every part of the food product, from peels and stems to bones and leftovers, in creative and delicious ways, allowing you and your family to enjoy the many purposes food has to offer. But no need to change everything at once! Check out the list below and just pick one or two ideas that sound interesting and doable for you.
Start With What You Buy: Purchase foods from companies committed to decreasing food waste like Imperfect Foods, who sells foods that probably would not have successfully sold in traditional grocery stores. And definitely lean into more frozen and canned produce, which lasts way longer than fresh. Review more about the benefits of canned and frozen foods in a previous blog here).
Plan Meals in Advance: One of the most effective ways to use up produce is to plan your meals in advance. Take stock of what you have on hand and create meal plans that incorporate those ingredients. This not only allows you to minimize the amount of unused food but also helps you stay organized in the kitchen.
Utilize Leftovers Creatively: It can be difficult to use your leftover produce before it goes bad but trying to get creative with how you use them can help. For example, leftover vegetables can be added to soups, stir-fries, omelets, or salads. Overripe fruits can be turned into smoothies, fruit sauces, or used in baking recipes like muffins or bread.
Preserve for Later: Preserve excess produce through methods like freezing, canning, or pickling. Freezing works well for fruits, berries, and some vegetables like peas and corn. Canning is ideal for jams, sauces, and pickled vegetables. These methods not only extend the shelf life of your produce but also allow you to enjoy them out of season.
Make Homemade Stocks and Broths: Save vegetable scraps like onion skins, carrot peels, and celery tops to make homemade stocks and broths. These flavorful bases can be used in a variety of recipes, from soups and stews to risottos and sauces, adding depth of flavor without wasting any parts of the produce.
Try Fermenting: Fermenting is a great way to preserve and use up produce while also promoting gut health. Fermented foods like sauerkraut, kimchi, and pickles not only taste delicious but also have probiotic benefits. Experiment with different vegetables and seasonings to create unique fermented dishes.
Get Creative with Scraps: Many vegetable and fruit scraps can be repurposed instead of discarded. For example, carrot tops can be used in pesto or as a garnish, citrus peels can be candied or used to infuse flavor into water or vinegar, and broccoli stems can be chopped and added to slaws or stir-fries.
Incorporating sustainable cooking practices into our daily lives not only benefits the environment but also honors traditions of resourcefulness and respect for nature. By utilizing every part of the food product and minimizing waste, we contribute to a more sustainable and equitable future for our planet. Let's embrace gentle sustainability when we can and celebrate the richness of cultural diversity through mindful consumption and creative culinary practices. And hey - maybe even decrease some of that guilt along the way.
[1] Food and Agriculture Organization of the United Nations. (n.d.). Retrieved from https://www.fao.org/platform-food-loss-waste/en/
[2] Food and Agriculture Organization of the United Nations. (n.d.). Indigenous People and Sustainable Food Systems. Retrieved from https://www.fao.org/3/cb5131en/online/src/html/sec6_2.html