waste-free lunches part 4: "hidden" waste reduction

So maybe everything I've written is no news to you. You've been using food savers and cloth lunch bags and water bottles and cold packs for years, and you've got a pretty healthy diet. What else is new? Maybe it's time for us to examine the processes behind our seemingly simple choices, and remember that not all carrot sticks or granola bars are created equally.

When I wrote that list above, you may have thought to yourself, "Wait a minute. Granola bars?" A product that comes individually-wrapped in a cardboard box of six doesn't seem to belong on a list of waste-free lunch ingredients.

Granola bars are another manufactured and packaged food product that used to be on my regular shopping list, especially if I knew I had a car trip with Khymi coming up. Apart from scanning the ingredients for anything questionable, I didn't really think twice about tossing the box in the cart or grabbing a couple of granola bars on the way out the door. That was until I discovered how easy they are to make at home, with whatever ingredients you like best.

Just poke around online and you'll find lots of recipes for different kinds of granola bars.

A recipe that's working for us right now (adapted from Vegetarian Times):

Chewy Granola Bars! (not vegan.)

Ingredients:
2½ cups rolled oats
2 Tbsp. all-purpose flour, or lower protein flour like pastry or rice flour [what's up, Allie?!]
¼ tsp. baking soda
¼ tsp. salt
2/3 cup chopped dried apricots
½ cup dried cranberries
½ cup almonds (you can chop them up; I like to leave them whole)
½ cup maple syrup
½ cup almond butter
¼ vegetable oil
2 egg whites

1. Preheat oven to 350°F/175°C
2. Grease a rectangular baking dish (glass works well)
3. Combine first four ingredients (dry powdery things) in a bowl. Add the next three (dried fruit/nuts) and stir to coat so the fruit doesn't stick together as much.
4. Beat last 4 (wet) ingredients together until smooth. Stir in dry ingredient mixture until well-combined (this works really well in a stand mixer, but a wooden spoon would also probably do the trick).
5. Spread mixture in baking dish and moosh it around with a spatula to compress it and make the top and edges nice and even. Sprinkle a little salt on top if you like. Bake for about 30 minutes or until firm. Cool completely before slicing into bars.

Other recipes are probably really similar. What's great is the versatility--cut into bars of whatever shape and size you prefer. Store them in an airtight container, and pack in lunches, or for road trips or kids' sporting events (for daily lunches, I'd pack one in a very small rectangular food saver). Many of the ingredients are interchangeable, so if you hate raisins or are allergic to peanuts, you can just leave them out. Use a different sweetener (brown sugar, brown rice syrup, honey), or no sweetener. The recipe above might not be vegan, but there are a bunch that are. Crunchy eating habits notwithstanding, you could throw in some M&Ms (or bacon bits, or whatever), if the mood takes you. Experiment!

We take so many of these industrial foods for granted, when it's usually not so hard to find or make food that's local, seasonal, and/or uses less packaging. Here's our list from the "food" post again, this time emphasizing some of the hidden choices we found we could make:

-Pita pockets with hummus and lettuce, with sliced tomatoes in a separate container to be added on top before eating (prevents sogginess) [Homemade hummus using dry chickpeas and olive oil purchased in bulk with reusable containers, lettuce from our garden, tomatoes from the farmers' market]
-Tortilla roll-ups with separate containers of egg salad and fixins [Homemade tortillas using bulk flour, local eggs from the farmers' market, homemade plain yogurt instead of mayonnaise]
-Regular sandwiches (peanut butter & jam, hummus & pesto spread with lettuce and the separate-tomato container) [Homemade bread stored in a reused bag, bulk grind-your-own peanut butter in a reusable container, homemade jam using local strawberries, homemade pesto using homegrown basil]
-Cold leftovers from dinner (cold sesame noodles, pasta with veggies, rice and beans) [Bulk pasta, rice, dry beans, and soy sauce; veggies from CSA share and farmers' market]
-Carrot sticks or cucumber slices with hummus or dip --[Carrots purchased in 5-lb bag, cucumbers from farmers' market, dip made from homemade yogurt and homegrown fresh herbs]
-Fresh fruit [Seasonal fruit (peaches, apricots, cherries, blueberries, blackberries, raspberries) from the farmers' market]
-Dried fruit or trail mix [Purchased in bulk]
-Granola bars [Homemade granola bars using bulk rolled oats, flour, maple syrup, almonds, dried apricots and cranberries, local egg whites, and bulk grind-your-own almond butter]

What a difference, huh? And these are just the choices we could make, or were willing to. Yours would probably look a little different.

We still have replacements we're working on--for example, one of our big lingering plastic-packaged vices is tortilla chips. We eat those like it's our job. So we'd like to start making corn tortillas for fresh tortilla chips instead. Same thing with crackers. And one of Khymi's favorite quick lunches is pan-fried dumplings--I even put them in her lunch as a treat on the first and last days of camp--but we buy the packaged frozen ones; we don't make them from scratch. How hard could it be?

Well, I think that's it. Any other lunch box tips out there? How easy has it been for you to pack fresher, healthier lunches for yourself or your family? Have you found that sacrificing "convenience" hasn't really meant that much of a sacrifice? What about in the winter when less fresh produce is available locally?

Other reading about healthy or waste-free kids' lunches:

• Jacob's Aunt Nora is a school health consultant and writes a blog called Create Healthy Schools, where she discusses healthy school lunches among the many other components of a healthy school.
• WasteFreeLunches.org is a site sponsored by the makers of Laptop Lunches, offering lots of advice on reducing waste in portable meals.
• The Vegan Lunchbox by Jennifer McCann is a source of tons of healthy, impeccably-presented, low-waste, kid-friendly lunches from a vegan perspective.
  

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yogurt redux

Ever since we got interested in making yogurt (again, thanks to inspiration from Mama Monster), we've found a few different methods that all seem to work. And since then, when I mention that we've started making our own, the next thing I usually hear is, "How?"

Making yogurt is kind of a ridiculously simple but fascinating process. Methods vary, but they always involve the same basic steps:

• Heat milk (of any kind: whole, skim, soy, goat, whatever you prefer) to about 185°F to kill any bad bacteria, but not so hot that the milk curdles
  
• Cool it to about 110°F - 120°F (opinions vary, but this is about the temperature that will get the yogurt cultures all happy)
• Add good bacteria (active yogurt cultures) in the form of a couple tablespoons of yogurt from a previous batch, or from store-bought plain yogurt
• Somehow keep the milk warm for 8 - 12 hours so the cultures can do their thing. In this warm environment, they begin to reproduce, eat the lactose (dairy sugar) in the milk and release lactic acid, which is what makes yogurt taste sour. The increase in acidity also makes the milk thicker. Once the yogurt is chilled, the cultures slow down and go back to sleep. Wow! Science!
  

How you heat the milk, how you check the temperature, and how you keep the milk warm are the variables, and they depend on what you have or what you are willing to buy.

• The easiest option for many people is to buy a home yogurt maker. It takes the guesswork out of the heating and cooling, and automatically maintains the optimum temperature for you. It does use electricity, but if you don't have the time to be watching over a pot of milk, it might be a worthwhile investment.


• If you have an electric heating pad, try the detailed instructions at MakeYourOwnYogurt.com. We used this method for a while, even though we don't have a heating pad. We just piled a bunch of towels over the pot of milk to keep it warm.


• If you have a microwave and a Thermos, try Bean Sprouts' method. Melanie also includes a handy troubleshooting list and an extra step to make thicker Greek-style yogurt.


• Just wing it. I recently showed up for a workshop with the PermiBus folks on their Skills for a New Millennium tour, prepared to make a water jacket and use a candy thermometer like in the MakeYourOwnYogurt directions. While a candy or dairy thermometer is a handy thing to have, it's probably not essential. The people at the workshop suggested a couple of rough measures to tell if your milk is the right temperature: When it starts to froth and form a skin, it's hot enough. When it's bath temperature (i.e. hot, but not so hot you'd scald yourself), it's cool enough to add the cultures. They made the yogurt directly in glass mason jars, which eliminates having to put it in a storage container once it's done.

So there are some options. The way we've been doing it recently is heating the milk directly in a pot on the stove, putting the starter yogurt at the bottom of a couple of pre-heated 24-ounce mason jars, pouring the milk in the jars, stirring and closing the lids tightly. Then we roll up the jars in towels and leave them all day or overnight. When it's done, we stir vigorously and stick the yogurt in the fridge. The end!

Homemade yogurt is thinner than most store-bought yogurt, because the manufacturers usually add a thickener like pectin or gelatin (if you use a store-bought yogurt as a starter, make sure there aren't any such additives; just milk and active cultures). If you want to thicken your yogurt, use Bean Sprouts' straining method (link above).

Why make your own yogurt?

• It's cheaper (ours works out to be about half the price of store-bought)
• No waste; no plastic containers piling up
• You know exactly what's in it

And it's delicious! I like it as a snack with fruit or jam, for breakfast with muesli, or in smoothies (hello, frozen strawberries). You can also use it as a substitute in recipes that call for buttermilk. Or make a sort of raita by mixing a few tablespoons with a pinch of salt and some chopped fresh herbs like mint, chives, or if you're into that kind of thing, cilantro. Great as a condiment with spicy foods.

Go forth and multiply some bacteria!

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in which the locavore discovers one of his roots

After an afternoon of grubbing bamboo out of the 1'x5' bed in front of the house, I ran to the local co-op for some staples. As a reward for winning an argument with myself over which greens were best ($1 red cabbage beat wimpy-looking kale), I decided to take a chance on a bagful of parsnips. They're local and seasonal, I told myself, climate-appropriate, and new and exciting.

Oh man. I had no idea just how exciting. If you must know, they were this exciting:

OMG EVERYBODY RIGHT NOW GO GET YOU SOME PARSNIPS!!!
YOU WILL NOT REGRET IT!!!!!!

If you're like me and have never had parsnips before, they're like a cross between a carrot and a potato. They're starchy like potatoes, but sweet and carrot-looking. (According to the genius box, Romans used the same word for them as for carrots.) I'd say they're sweeter than carrots, though. They're like tuber candy!

We took a recipe from Edible Chesapeake, combined it with some improvised fried collards, and got a sort of all-local cousin of colcannon. IT WAS SO DELICIOUS WE COULD NOT STOP EATING IT.

(See our recipe by clicking on "Full Post" below.)

Chesapeake "Colcannon" (J & M '08)

2 lb parsnips, peeled & cut into ~1"-thick rounds
1/2 lb potatoes (about 2 medium), cut into ~1"-thick rounds
4 Tbs butter
1/2 cup milk, or enough to make a smooth creamy mash
~2 Tbs olive oil
1/2 cup onion, chopped
2 big handfuls collard or other greens
1-2 shakes garlic powder (or 1-2 cloves fresh garlic) (optional)
Liquid Smoke (optional)
salt and pepper to taste

Place parsnips and potatoes in a large pot, cover with lightly salted water. Bring to boil, reduce heat to simmer. Cook until just tender, about 10-15 minutes.

While root veggies are cooking, heat olive oil in another pot. Sauté onions until golden. Add collards with a little bit of water, just enough to coat the bottom. Sauté until collards are dark green and have cooked down, tossing in some garlic powder and a dash of liquid smoke.

Drain parsnips and potatoes in a colander (you can save the water to thicken soups). Return to the pot, place over high heat until excess moisture evaporates (~1 minute). Add butter to the root veggies. Use potato masher to make smooth mixture. Continue mashing while adding milk. Stir in greens. Season with salt and pepper to taste.

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use it up

If you're still up to your ears in this summer's zucchini, try making this soup. Great with crusty bread on a chilly evening.

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