Category: Eco Eats

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Eco Eats

Bye Bye Eggs! 2 Healthy Vegan Breakfast Choices

breakfast-recipes-options

For most people, breakfast means eggs. This is why a lot of new vegans get completely lost in the morning. I mean, you can only have cereal and almond milk so many times before you get tired. There are a lot of reasons to go vegan, from animal welfare to religion. But even if you and your family are not completely vegan, there are a couple of good reasons to start eating vegan meals once in a while. It will really reduce your carbon footprint, and you don’t even have to completely change your lifestyle. Just a couple of meals a week. If you want to feed yourself and your family a healthy, egg-free and completely vegan breakfast, you can try these recipes.

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1. Vegan french toast

That’s right, you can make french toast with no eggs or milk. And it will still be delicious. Being vegan doesn’t mean you can’t enjoy some breakfast classics. You will need your favorite bread, around 4-5 slices, 1 cup unsweetened almond milk or your favorite non-diary milk, 1/2 tbsp agave nectar or maple syrup, 1 tbsp chia seeds, 1/2 tsp ground cinnamon, 1/2 tsp vanilla extract and any topping you like. Mix all the ingredients (except bread and toppings) in a large, shallow bowl or pan and place in the fridge for 20 minutes, to activate the mix and get the right consistency. Grease and preheat a griddle with medium heat. Dip each slice of  bread in the mix (both sides) so it soaks it up and place in the griddle. Cook until golden brown, carefully flip it and keep cooking until both sides are golden. Plate and top with coconut whipped cream, fresh fruit, maple syrup or any other topping you like.

2. Savory vegan chickpea pancake

If you are not one for sweets but will still like to enjoy one breakfast classic, try out this savory vegan pancake. You will need 1/2 cup water, 1/4 cup finely chopped green onion, 1/4 cup finely chopped red pepper, 1/2 cup besan, chickpea flour or garbanzo flour. 1/4 tsp garlic powder, 1/4 tsp fine sea salt, 1/4 tsp baking powder, a pinch of freshly ground black pepper and a pinch of red pepper flakes. First, preheat a skillet over medium heat. Whisk together the flour, baking powder, salt, pepper, garlic powder and red pepper flakes in a small bowl. Add the water and whisk until there are no clumps. You really want to get some air bubbles in the batter. Stir in the chopped vegetables and spray some olive oil in the skillet. Pour the batter and cook for 5 minutes until you can easily slide a spatula underneath it. Flip it over and keep cooking until lightly golden. Serve on a plate and top with hummus, avocado cream, salsa or your favorite tipping.

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Eco Eats

Stop Wasting Food: How To Extend Your Produce Shelf Life

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Food waste is one of the most important environmental issues that our world is facing today. In the US alone, 40 percent of all produced food is thrown away. An average American family will waste over two thousand dollars worth of food per year. So many resources are used up to produce food that these statistics are more than a little bit worrying. When we throw out food we are not only wasting money, but also  water, soil, energy and even farming space. Maybe you can’t do much to stop big chain stores from wasting produce. But you can make sure that your family gets to eat what you buy, by extending your food’s shelf life.

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1. The old paper towel trick

If you buy more carrots and lettuce than your family can consume quickly, you may have found that they become soggy after being stored in the fridge for a while. To help them retain their crispiness for longer, all you need is a paper towel. Store your carrots and lettuce on top of several layers of paper towels inside of your fridge. If your produce come sin a plastic bag, perforate the bag before putting it inside of the fridge, you shouldn’t be able to see any condensation inside the bag.

2. Don’t store everything in the fridge

Some fruits should always be kept at room temperature, not only because their life will not actually extend when stored in the fridge, but also because they might actually cause your other produce to go bad faster. Avocados, bananas, apricots, oranges, pears, melons, peaches, plums, tomatoes, kiwis, pineapples and nectarines should be kept outside of the fridge. This is because they produce ethylene gas, which causes nearby vegetables to spoil quicker.

3. Keep your fridge clean

Not only should you throw out food that has gone bad, you should also wipe down your fridge at least every week. Pay special attention to the veggie crisper or wherever you keep your vegetables. This is because bacteria built up on the fridge surfaces can help speed up the process of spoiling and make your veggies go bad faster.

4. Keep your onions away from the potaties

Some foods are not good friends. Onions and potatoes are sworn enemies. Even if both of these vegetables should be stored at room temperature, try your best not to store them right next to each other. This is because they give out a chemical that can make other produce spoil quicker, so this will significantly reduce their shelf life.

5. Choose your wrappings

Celery, green peppers and broccoli will keep for much longer if you keep them wrapped in tin foil inside your fridge. They will retain their crispiness and be just as delicious as the first day. Mushrooms, on the other hand, should be stored in a paper bag or wrap instead of plastic or foil.

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Eco Eats

Your Favorite Restaurants Ranked For Antibiotic Use

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We all want to eat clean and keep ourselves healthy while caring for the environment. Unfortunately, that usually means we have to make all of our meals from scratch, as that’s the only way to be sure of what’s in our food. There’s no need to be so strict, though. If you are running late or you are just really tired, popping by the nearby fast-food place is understandable, as long as that’s not your every day diet. And some restaurants are better at the “clean food” than others. Antibiotic use is one of the most pressing issues when it comes to food production, as widespread use of antibiotics leads to antibiotic resistance (or “superbugs”, as the media loves to call it),  which poses great health risks for humans. Just in case, here are your favorite restaurants ranked for their antibiotic use.

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Chipotle – Delicious, filling, delicious… who doesn’t indulge in Chipotle once in a while? Perfect for lunch or a late-night snack run, Chipotle is always there for you and your spicy food needs. It also has the best practices when it comes to antibiotics. It has publicly stated that most of their meat and poultry is produced with no routine use of antibiotics, so munch away.

Panera – Soups, salads and amazing sandwiches, Panera is a favorite for work lunch and maybe a cup of coffee with a croissant. They rank this high on the list because they have publicly affirmed that the majority of their meat and poultry is produced without routine use of antibiotics, so you can continue to enjoy their fantastic, if slightly overpriced sandwiches, knowing they are antibiotic-free.

McDonald’s – The old Mickey D’s already has a policy in place that limits the use of antibiotics on its chicken, and it has implemented a timeline to get completely rid of antibiotics in chicken in the next two years. However, this policy does not extend to beef and pork that are also served in the restaurant. Investors are pressing down on Ronald McDonald to fix that, so it’s possible that we’ll see a new policy covering pork and beef in the future.

Chick-fil-A – The fast food chain has a policy that limits the use of antibiotics in all its chicken. Which is a good thing, since that’s their main appeal. They have pledged to be completely antibiotic-free by 2019 and are taking action to meet the goal.

Dunkin’ Donuts – They rank pretty low on the list because, even though they have a policy to limit antibiotic use in their meats, they do not have a clear timeline to implement it. For now, you’ll probably want to stick to their coffee and donuts.

Starbucks – While the chain has made several statements supporting the “responsible use of antibiotics”, they have failed to implement a clear policy to eliminate antibiotics from their meats.

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Eco Eats

6 Non Creepy-Crawly Reasons We Should Start Eating Bugs

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Bugs. The word doesn’t exactly evoke a laid table with warm food and a delicious buffet. It just evokes that “eww” reaction we all naturally have when we think of these creepy crawlers. But environmentalists around the world believe that bugs might as well be the food of the future and that we should all start switching cows for crickets. Here are some very compelling reasons why we should start eating bugs.

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1. It’s more efficient – As much as we like cows, we can only eat around 40 percent of the animal. A portion of the non-edible parts (like the hide) gets used in other industries, but there is still a lot of cow we simply throw away. Crickets, on the other hand, are 80% edible, which means that raising them for food would make much more sense than raising cows.

2. It consumes less resources – In order to produce one pound of beef, we need 10 pounds of feed, which means a lot of agricultural resources are needed to bring that steak to your plate. The same 10 pounds of beef, however, can be used to produce six pounds of insect protein, which is exactly as healthy and will fulfill your nutritional needs.

3. It saver water – Water is a precious resource, you don’t need me to tell you that, especially now that we are facing several droughts around the world. Did you know that it takes 1,800 gallons of water to create one single pound of beef? On the other hand, one pound of insect protein only requires one gallon of water to be produced. Now, that’s sustainable protein.

4. It makes better use of limited space – During its lifetime, one cow will use the resources of two acres of land all by itself. When you compare that to the 4′ x 6′ pen that it’s needed to produce 55 to 65 pounds of crickets, there really is no competition. In a world where we are constantly deforesting new areas for agriculture, eating protein that takes less space to be produced could very well save a rainforest or two. Not too shabby for a bunch of crickets.

5. There are enough insects for everyone – The UN is seriously considering the idea that insects might be the solution to finally end world hunger. There are forty tons of insects in the world to every human, that’s more than enough to eat your heart out. Besides there are over 1000 varieties of insects that are edible to humans, so you are probably going to find something you like.

6. Some countries are already eating insects – Thailand and Cambodia are two countries where they already eat insects on the regular. The first ones deep-fry crickets and the seconds eat tarantulas. This means there is already a world of exotic recipes we haven’t even tried, and it involves insects.

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Eco Eats

Afraid of Going Vegan? How To Start Eating Less Meat

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There are a lot of reasons to eliminate meat from our diets but it can be an intimidating prospect. It doesn’t matter if you want to go vegan or vegetarian for health reasons, because you care for the environment, because it aligns with your moral beliefs or any other reason, it can still be a confusing and scary thing to do. If you are looking to ease into it, you can try these non-drastic ways to cut down on meat.

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1. Stretch ground beef with rice and beans

If you are going to use ground beef for anything, you can cut it down with rice and/or beans. The meaty flavor you crave will still be there but you will be consuming only a fraction of the meat you usually would. Rice and beans are quite filling and cheap too, so this measure can be really good for your pockets as well as your diet.

2. Add chopped mushrooms to your pasta sauce

There are lots of delicious pasta sauces that call for meat and it’s hard to give up pasta. The good news is that in almost any meat-based sauce, you can replace the meat with chopped mushrooms and nobody will even notice. Mushrooms have a similar chewy texture and they will soak up the flavors of the rest of the ingredients in the sauce. Delicious pasta, no animal products. It’s the perfect dish.

3. Make your bacon count

Everybody loves bacon and it’s one of the hardest things to give up when changing your diet. You don’t have to give it up just yet, but you can really make it count. When making any dish that includes bacon, cook it first and leave the fat in the pan. Use the fat to cook the vegetables and other ingredients in the plate. This way, you can have a dish with only one strip of bacon and make it taste like it’s packed with the delicious stuff.

4. Eggs for lunch and dinner

For some reason, eggs are regarded as a breakfast food by almost everyone but you don’t have to restrict your egg dishes to the morning. Eggs are full of protein so they are great to have for lunch instead of a deli meat sandwich. If you cook them right, they can even be a fancy addition to your dinner plate. Besides, breakfast for dinner is always great.

5. Use vegetables with different textures

One of the biggest hurdles to overcome when phasing meat off your diet is that feeling that something is missing from all your meals. It’s like the dish is not complete unless it has some form of meat in it. Satisfy those cravings by combining many different textures in the same plate. Crunchy onions, soft potatoes, tender broccoli and leafy kale feel very different in your mouth.

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Eco Eats Eco Tips

How To Make Grocery Shopping Greener Than Ever

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Being green starts at home. And it continues on the street, in your car and at the store. The way you shop can have a huge impact on the environment. It is worth it to make your trip to the grocery store as green as possible, as that can change your entire family’s carbon footprint. Here are a few tips to make grocery shopping as eco-friendly as possible.

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Get a reusable bag

This one is pretty obvious, but essential. A good tote bag made out of a resistant fabric and with a hard bottom is priceless. Disposable bags do nothing but fill up landfills, even if they are paper and not plastic. Besides, a big reusable bag is much more convenient, as it will probably fit all of your groceries and you can hang it on your shoulder. Say goodbye to pained fingers trying to hold up the weight of multiple plastic bags. And you’ll be able to carry everything in one trip too! If you are prone to forgetting your reusable bag, there are some that old up into a nice little pocket that you can keep in your purse. Or even as a keychain!

Pay attention to the packaging

Whenever possible, say no to goods packaged in plastic or non-recyclable materials. Nowadays, more and more companies are promoting responsible packaging, so take advantage of that. If you absolutely need to buy products that come in plastic packaging, look for brands that made their containers at least with partially recycled materials. Paper and glass are always preferred, of course. If you are buying dry goods, try to do so in bulk, as that means less individual packages that you will go through.

Look for USDA-certified organic products

Organic produce is made using no toxic pesticides and with responsible farming practices. This means that your family will get better quality goods that do not have toxic substances. Besides, you will not support companies and production practices that contribute to the pollution of our water sources and the reduction of biodiversity. While you are at it, try to get goods that are non-GMO verified. Natural and fresh is always best.

Whenever possible, reduce, reuse and recycle

When shopping, less is always more. Always be on the lookout for ways to reduce your spending and by extension your waste. For example, instead of buying bottled water, get yourself a sturdy stainless steel water bottle and keep it filled. Instead of buying disposable batteries, get yourself a reusable set. If you can buy in bulk and store the food safely in your home, do so. If you find products made out of recycled materials, choose them above other brands.

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Eco Eats

A Petition To End Food Waste In Whole Foods And Wal-Mart

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Here’s something few of us ever think about: produce beauty standards. Specifically, the tendency of grocery stores such as Wal-Mart and Whole Foods to sell only “attractive” produce, and throwing the uglies away. That’s right, turns out that carrots are not all straight and long, potatoes have shovel scars sometimes and apples can be of a weird shape. But none of us see that when we go grocery shopping, because stores throw cosmetically challenged produce away before it even hits the shelves.

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It is currently estimated that as much as 26% of all produce in the United States gets thrown away before it reaches the shelves. This is not about rotten, diseased or otherwise inedible vegetables. This is about produce that is just as nutritious (and delicious) as the one in the shelves, but “ugly”. This waste is not joking matter as it contributes to food shortages, water waste, greenhouse emissions and unhealthy diets in the population.

In the US, 80% of all fresh water goes to agriculture and farming, according to the USDA. Besides, the GRACE Communications Foundation states that the American food system is responsible for 33% of all the human-made greenhouse gas emissions in the country. It’s easy to see how wasting more than one quarter of our produce can have an incredibly negative impact in our environment. And it’s infuriating to know that the only reason for this is artificial “beauty” standards we are imposing to the food we eat.

What’s more infuriating is the fact that even in a developed country like the US, there are millions of people who do not know where their next meal is coming from. According to Feeding America, one in six people in the US are food insecure. But even those of us lucky enough to have a full pantry have to battle malnutrition. The CDC estimates that more than four in five people in the US are not eating enough fruits and vegetables. And we are throwing those veggies away before they even have a chance at the stores.

Jordan Figureredo of the End Food Waste Campaign decided it’s time to end this, so he launched a petition in Change.org to get Wal-Mart and Whole Foods to stop throwing away billions of fruits and vegetables that are perfectly fine to eat. This petition wants the two store chains to update their policies and sell “ugly” produce for a discount price instead of preemptively throwing it away. You can contribute by signing the petition and promoting the campaign in social media. And of course, next time you go grocery shopping, give uglies a chance. After all, in a country where food deserts are still a thing, throwing away a banana just because it’s not perfectly curved seems like a silly thing to do, right?

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Eco Eats

5 Reasons To Go Meatless Today

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People say old habits die hard. That definitely applies when it comes to food. Changes in diet are always difficult, but a positive attitude, a good dose of motivation, lots of perseverance and serious commitment is the perfect recipe for success. If you’re considering to go green, today is your lucky day. We’ve decided to bring you five excellent reasons to finally take the leap. Take a look.

The meat on your plate is a result of a long chain of animal suffering
For somebody to be able to eat a slice of meat, an animal must suffer a life of torture, confinement and pain. About 95% of animals raised for human consumption live dreadful lives in factory farms all over the world. These facilities have little to do with our childish conception of farmhouses. The term “Industrial Farm” is a euphemism for tiny cages, captivity, deprivation, filth, dirt, disease and cruelty. Ask yourself what is it that you’re eating and where it came from. You may be surprised to discover the truth.

Meat consumption contributes to economic inequality and global famine
Raising cattle at industrial levels calls for an enormous amount of grain. Cattle consumes a quantity of food that would serve to feed far more people than the current global population. Wouldn’t that be a better redistribution of resources? Is a hamburger worth the exploitation of workers, the suffering of animals and the starvation of thousands? Do consider this the next time you stop by a MacDonald’s Auto-Drive to get a quarter pound.

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Meat consumption is strictly related to environmental pollution
Fossil fuels, gallons of water and a vast amount of fertile land is needed to keep the meat industry going. Not only is this a tremendous waste of valuable, non-renewable resources, but extensive stock-breeding also produces a large amount of greenhouse gases, tons of animal waste and severe damage to ecosystems.

Less meat equals more health
A vegetarian diet is beneficial for the body. It reduces cholesterol levels, lowers the risk of heart disease, cancer, gallstones and kidney failure. Less meat also reduces the risks of osteoporosis and food-borne illnesses. Vegetarianism also contributes to a slim figure as it reduces chances of developing obesity.

 A meatless diet is contributing to change on a global scale
I know it sounds like total gibberish, but it’s true. The bottom line is that eating meat means killing animals. And we’ve done enough killing over the centuries. Maybe we should bear in mind the words of singer Paul McCartney: “If anyone wants to save the planet, all they have to do is just stop eating meat. Vegetarianism takes care of so many things in one shot: ecology, famine, cruelty”.

 

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Eco Eats

Overnight Oats That Are Healthy And Delicious

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What are overnight oats? They are simply the easiest, most delicious way to have a healthy breakfast waiting for you every morning. And the best part is that you can pretty much customize the recipe to fit your tastes. Here are some ideas.

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Banana-Cocoa Overnight Oats

This recipe will keep in the fridge for up to three days, so you might want to adapt it to make it in larger quantities. You will need two cups of rolled oats to mix with 1 ½ cups of milk (you can use almond milk if you want). Add half a cup of yogurt, one chopped banana, two tablespoons of cocoa and one tablespoon of honey or maple syrup for sweetness. Mix all the ingredients together and stick them in the freezer overnight. When you wake up, take a portion out, top with nuts if you want and munch away. This is a great breakfast choice because it will fill you up with healthy fats and proteins and it contains slow-digesting carbs that will keep you going until lunchtime.

Apple-Cinnamon Overnight Oats

This recipe is like an apple pie for breakfast, but in oat form. Mix half a cup of rolled oats with half a cup of milk, a quarter cup of plain yogurt, a quarter cup of apple sauce, one teaspoon vanilla extract, one teaspoon maple syrup, half a teaspoon of cinnamon, half an apple (diced), a pinch of ground cloves and a tiny bit of ground nutmeg. Leave in the fridge and come back in the morning for breakfast that will make you think of the holidays.

Carrot Cake Overnight Oats

Veggies for breakfast? Check. Breakfast that tastes like desert? Also check. Healthy breakfast? Super check. Blend two pitted organic dates, half a peeled banana, one peeled and chopped carrot and a cup of your favorite milk, dairy or non-dairy. Add half a teaspoon of cinnamon, a quarter teaspoon of ground nutmeg, a quarter teaspoon of ground ginger and a pinch of ground cloves. Mix with half a cup of rolled oats and let it sit in the fridge overnight. You can top with chopped walnuts, raisins and coconut flakes before eating for an even better experience.

Strawberry Shortcake Overnight Oats

These oats don’t contain actual shortcake, but they do taste like ice cream, which makes them perfect for the kids. Mix 12 chopped strawberries, two cups of rolled oats, one and a half cups of milk, half a cup of Greek yogurt, one tablespoon of strawberry jam and a quarter teaspoon of vanilla extract. Keep in the fridge covered overnight and enjoy the next morning while still cold. You can substitute regular milk for almond milk if that’s more to your taste.

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Eco Eats

Easy Ways To Change Your Eating Habits

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Eating healthy is a really noble goal, but it’s so easy to mess up once and just give up altogether. In the end, the only thing we manage to do is keep eating unhealthy snacks, junk food and overprocessed dishes, but while feeling even guiltier about it. Forget the fad diets and the extreme changes, here are some easy ways to help you change your eating habits and eat healthy, without the suffering.

Freeze your veggies

Next time you go grocery shopping, throw in a few more veggies than usual. When you get home, portion them and stick them in the freezer. Now you’ll always have a serving of veggies handy that you can add to every meal. Try to incorporate those veggies to all your dishes. Pasta with broccoli, spinach omelet, veggie stir fry and even veggie pizza are all great ways to do this.

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Go grocery shopping on Fridays

Instead of rushing the store on Sunday like everyone else, and wade through the crowds to buy your food, go on Friday after work. This way, you will be less likely to order take out or eat out during the weekend, because your pantry will be well-stocked. Besides, you get the whole weekend to plan your meals for the week and even prepare some in advance.

Eat the vegetables on your plate first

This way, you will fill up with healthy fiber and nutrients before you get to fatty foods or carbs, so you will eat less. In addition, you should stop eating once you are full and not force yourself to clean the plate. You can always have leftovers. The best way to eat around your plate is veggies first, then protein and lastly, carbs.

Portion your snacks

If you are eating chips or pop-corn, don’t eat out of the bag. Your brain will never tell you to stop until you finish it. Serve a portion on a plate or bowl and put the bag away to maintain control. While we are at it, it’s best if you don’t get distracted during your meals. When you are doing something else while you eat, you tend to overeat because your body is only half-registering the food. Practice mindful eating instead, paying attention to the smells, colors and flavor on your plate.

Replace salt

Too much salt can lead to hypertension, heart disease and liquid retention. Instead of using salt to season all your food, use other spices. Garlic powder, basil, onion and curry are great, rich choices that will bring out the flavor in your food, while providing additional nutritional value. This way, you get more varied meals and reduce risk factors. It’s a win-win.