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

<div class="theconversation-article-body"> <p><em><a href="https://theconversation.com/profiles/emma-beckett-22673">Emma Beckett</a>, <a href="https://theconversation.com/institutions/unsw-sydney-1414">UNSW Sydney</a></em></p> <p>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).</p> <p>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.</p> <p>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.</p> <h2>It might help overcome barriers</h2> <p>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.</p> <p><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>.</p> <p>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>.</p> <h2>So, drinking my fruits and veggies counts as a serve, right?</h2> <p>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.</p> <p><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.</p> <p>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.</p> <p>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.</p> <h2>So, it is healthy then?</h2> <p>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.</p> <p>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).</p> <p>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.</p> <h2>What about my teeth?</h2> <p>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.</p> <p>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.</p> <p>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>.</p> <h2>So, what should I do?</h2> <p>Comparing whole fruit (a food) to juice (a drink) can be problematic. They serve different culinary purposes, so aren’t really interchangeable.</p> <p>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.</p> <p>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.</p> <h2>On balance</h2> <p>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.</p> <p>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" /></p> <p><em><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></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>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>.</em></p> </div>

Food & Wine

How do I keep my fruit, veggies and herbs fresh longer? Are there any ‘hacks’?

<div class="theconversation-article-body"><em><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></em></p> <p>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.</p> <p>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?)</p> <p>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.</p> <p>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.</p> <h2>Freshness and quality begin at the farm</h2> <p>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.</p> <p>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.</p> <p>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.</p> <p>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>.</p> <p>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.</p> <h2>To wash or not to wash?</h2> <p>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.</p> <p>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.</p> <p>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.</p> <p>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.</p> <h2>Location, location, location</h2> <p>The main thing you need is the correct type of packaging and the correct location – you want to manage moisture loss, decay and ripening.</p> <p>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.</p> <p>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.</p> <p>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 <em>do</em> want to ripen your fruits fast.</p> <p>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.</p> <p>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>.</p> <p>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.</p> <figure><iframe src="https://www.youtube.com/embed/cHu10C1DAds?wmode=transparent&start=0" width="440" height="260" frameborder="0" allowfullscreen="allowfullscreen"></iframe><figcaption><span class="caption">Experimenting at home is a good way to find the best ways to store your produce.</span></figcaption></figure> <h2>Fight food waste and experiment</h2> <p><strong>Don’t buy too much.</strong> 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.</p> <p><strong>“Process” your veggies for storage.</strong> 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.</p> <p><strong>Consider vacuum sealing.</strong> 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>.</p> <p><strong>Keep track.</strong> Arrange your fridge so you can see the produce easily and use it all before it loses freshness.</p> <p><strong>Experiment with storage hacks.</strong> 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.</p> <p><strong>Grow some of your own.</strong> 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" /></p> <p><em><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></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>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>.</em></p> </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"> <p><em><a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180"><em>University of South Australia</em></a></em></p> <p>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.</p> <p>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.</p> <p>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.</p> <p>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.</p> <p>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.</p> <h2>Frozen</h2> <p>Fresh produce is often touted as being the most nutritious (think of the old adage “fresh is best”). But this is not necessarily true.</p> <p>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.</p> <p><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.</p> <p>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.</p> <p>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.</p> <p>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.</p> <p>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.</p> <h2>Canned</h2> <p>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.</p> <p>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.</p> <p>To minimise waste, you can freeze the portion you don’t need.</p> <h2>Fermented</h2> <p><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.</p> <p>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>.</p> <p>Further, fermented foods contain probiotics, which are beneficial for our <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10051273/">gut microbiome</a>.</p> <h2>5 other tips to get your fresh fix</h2> <p>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.</p> <p><strong>1. Buy in season</strong></p> <p>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.</p> <p><strong>2. Don’t shun the ugly fruit and vegetables</strong></p> <p>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.</p> <p><strong>3. Reduce waste</strong></p> <p>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>).</p> <p>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.</p> <p><strong>4. Swap and share</strong></p> <p>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.</p> <p><strong>5. Gardening</strong></p> <p>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.</p> <p>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" /></p> <p><a href="https://theconversation.com/profiles/evangeline-mantzioris-153250"><em>Evangeline Mantzioris</em></a><em>, 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></em></p> <p><em>Image credits: Shutterstock</em></p> <p><em>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>.</em></p> </div>

Food & Wine

"A night in hospital and a trip to the burns unit later”: Concerned mum's warning against popular fruit

<p><em><strong>Warning: This article contains images that some readers may find distressing.</strong></em></p> <p>A mother has taken to the internet and shared photos of her son’s severe burns that came as a result of him playing with a popular fruit. “A night in hospital and a trip to the burns unit later.” She began in her Facebook post.</p> <p>Her son Otis was playing happily outside with a lime in the sunshine, but the next day horror ensued.</p> <p>“It wasn’t until the next day that we noticed a rash appeared.” The mother said.</p> <p>The parents had assumed the rash must’ve been an allergic reaction to the lime juice, however, the rash quickly developed into a “horrific burn,” she added.</p> <p>The parents took Otis to the hospital where they were informed their son was suffering from a condition called phytophotodermatitis.</p> <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-permalink="https://www.instagram.com/p/Cku5QH2thxE/?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/p/Cku5QH2thxE/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by Tiny Hearts (@tinyheartseducation)</a></p> </div> </blockquote> <p>Phytophotodermatitis, more commonly known as margarita burn, is a little-known condition which causes burns to the skin when a chemical called furocoumarin reacts to sunlight.</p> <p>The chemical is found in limes, citrus fruit and some plants.</p> <p>“The small lime he had been innocently playing with - had now burnt his skin horrifically!“ The mum said. “If our story can help raise awareness into phytophotodermatitis at least something good has come out of our horrific experience!”</p> <p>The woman has urged parents to be on the lookout for this little-known skin condition.</p> <p>To minimise the risks of phytophotodermatitis, <a href="https://www.healthline.com/" target="_blank" rel="noopener">Healthline</a> suggests washing hands and other exposed parts of the skin immediately after being outdoors, wearing gloves when gardening, putting on sunscreen before going outdoors and wearing long-sleeved tops and pants in wooded areas.</p> <p><em>Photo credit: Getty</em></p>

Body

Four-year-old entrepreneur wins out against council complaints

<p dir="ltr">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. </p> <p dir="ltr">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. </p> <p dir="ltr">Leo operates his pop-up store, selling discounted fruit and vegetables with slight defects from outside his home in Gatton, Queensland. </p> <p dir="ltr">And as Lockyer Valley Mayor Tanya Milligan told<em> 9News</em>, the complaint had been about “a business that was operating in a residential area. </p> <p dir="ltr">“Like most councils, we are complaint-driven, we have an obligation to go and check it out.”</p> <p dir="ltr">“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. </p> <p dir="ltr">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.” </p> <p dir="ltr">And so, the stand remains open for business, with Leo at the helm. </p> <p dir="ltr">As for how his regulars feel about the outcome, Leo was happy to report that “they say ‘good on ya’.” </p> <p dir="ltr">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.”</p> <p dir="ltr">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.</p> <p dir="ltr">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. </p> <p dir="ltr">He was more than eager to share this proud achievement, too, declaring that he can now “take 10 pumpkins in the trailer! 10 pumpkins.” </p> <p dir="ltr">And for anyone wondering just what the four year old might be doing with his hard-earned savings, Leo was happy to explain, telling <em>9News</em>’ Cam Inglis, “I just buy toys.” </p> <p dir="ltr"><em>Images: 9News</em></p>

Food & Wine

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

<p>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.</p> <p>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.</p> <p>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.</p> <p>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.</p> <p>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.</p> <h2>Getting ugly produce into baskets</h2> <p>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.</p> <p>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.</p> <p>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.</p> <p>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.</p> <p>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.</p> <p>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:</p> <h2>1. Educating consumers</h2> <p>Education about the environmental and economic impact of food waste could happen through marketing campaigns, in-store displays and even social media.</p> <h2>2. Reducing cosmetic standards</h2> <p>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.</p> <h2>3. Direct sales</h2> <p>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.</p> <h2>4. Food donations</h2> <p>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.</p> <h2>5. Value-added products</h2> <p>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.</p> <h2>6. Food composting</h2> <p>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.</p> <p>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.</p> <p><em>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>.</em></p> <p><em>Images: Getty</em></p>

Food & Wine

5 natural ways to eliminate fruit flies

<p>Houseguests don’t come much more unwanted than fruit flies. But how do you show them the door, without having to empty half a can of Mortein in the process.</p> <p><a href="http://www.nowtolove.com.au/" target="_blank" rel="noopener"><em><span style="text-decoration: underline;"><strong>Australian Women’s Weekly</strong></span></em></a> has outlined several all-natural solutions:</p> <p><strong>1. Detergent trap</strong></p> <p>Simply add a drop of detergent to a quarter of a glass of wine and leave it overnight next to your fruit bowl. The fruit flies will drop in for a little tipple, and die in the process.</p> <p><strong>2. Apple cider vinegar</strong></p> <p>One to two tablespoons of apple cider vinegar in a small bowl near your kitchen bench will attract any pesky fruit flies, and trap them in the process.</p> <p><strong>3. Fruit trap</strong></p> <p>Make a DIY fruit trap with a few pieces of fruit combined with two tablespoons of balsamic vinegar in a small bowl. Cover with plastic wrap, piercing a few holes with a fork. The flies will be attracted to the fruit, sneak in the holes and be trapped.</p> <p><strong>4. Essential oil spray</strong></p> <p>A homemade solution with a few drops of tea-tree or eucalyptus oil combined with oil will prevent future fruit flies from coming (and smells a whole lot better than Mortein).</p> <p><strong>5. Sink drain</strong></p> <p>Pour a bucket of boiling water mixed with detergent down your sink. This will kill any fruit fly eggs, and eliminate any fruit flies living in that area.</p> <p>Do you have any all-natural ways to get rid of fruit flies?</p> <p><em>Image: Getty</em></p>

Home Hints & Tips

Classic Apple pie

<p>There’s nothing quite like a warm slice of apple pie. Served with ice cream. Or cream. Or custard. Or all three, if you’re feeling especially naughty. This recipe combines homemade pastry with an irresistible filling for a classic dessert that won’t last long in your fridge.</p> <p><strong><span style="text-decoration: underline;">Ingredients:</span></strong></p> <p><strong><em>Pastry</em></strong></p> <ul> <li>1 ¾ cup plain flour</li> <li>½ cup self-raising flour</li> <li>⅓ cup caster sugar</li> <li>Salt</li> <li>2 eggs</li> <li>185g unsalted butter, chilled and cut into small cubes</li> <li>1 tablespoon milk</li> <li>1 tablespoon caster</li> <li>1 tablespoon chilled water</li> </ul> <p><em>Filling</em></p> <ul> <li>1.1kg apples (we like to use a mixture of Granny Smith and Golden Delicious), peeled, cored, sliced about ½ cm thick</li> <li>¼ cup granulated sugar</li> <li>¼ cup light brown sugar</li> <li>1 tablespoon lemon juice</li> <li>1 teaspoon cinnamon</li> <li>¼ teaspoon ground nutmeg</li> <li>¼ teaspoon salt</li> <li>2 tablespoons unsalted butter</li> <li>1 ½ tablespoons corn flour</li> </ul>

Food & Wine

Spiced apple and fig jam

<p>Add the delicious flavour of figs, apple and cinnamon to your breakfast with this tasty homemade spiced jam.</p> <p><strong><span style="text-decoration: underline;">Makes:</span></strong> 8 cups</p> <p><strong><span style="text-decoration: underline;">Ingredients:</span></strong></p> <ul> <li>2 peeled and finely chopped green apples</li> <li>2 cups of water</li> <li>16 fresh figs, chopped</li> <li>½ cup of fresh orange juice</li> <li>¾ cups of sugar per each cup of fruit mix (see step 4)</li> <li>3 star anise</li> <li>1 halved cinnamon stick</li> <li>2 halved vanilla beans</li> </ul> <p><span style="text-decoration: underline;"><strong>Method: </strong></span></p> <p>1. In a large saucepan, add apples and water and bring to a boil.</p> <p>2. Reduce heat and let simmer for 20 minutes, covered.</p> <p>3. Add figs and juice and continue to cook for another 10 minutes.</p> <p>4. Measure fruit mix. Measure three-quarter cup of sugar per each cup of fruit. Return fruit to saucepan.</p> <p>5. Add sugar, star anise, cinnamon and vanilla to the saucepan and stir until sugar dissolves.</p> <p>6. Boil uncovered for 45 minutes or until jam is gelled.</p> <p>7. Pour jam into jars and seal.</p> <p><em>Image: Getty</em></p>

Food & Wine

The fastest way to cut fruit and veggies

<p>Whether you cook a little or a lot, after any time spent in the kitchen, you’ve probably wondered if there’s an easier way to cut fruit and vegetables. The answer is yes: there is.</p> <p><strong>1. The onion</strong></p> <p>The onion is the bane of all preppers’ existence. They’re hard to hold, they make you cry, and many of us would be lying if we said we’ve never cut our fingers in the process. So the fastest way to cut an onion? Half the onion, lengthwise. Cut off the onion’s ends and peel off its skin. With each half’s flat-side down, dice the onion. No tears necessary.</p> <p><strong>2. Cherry tomatoes</strong></p> <p>This method is pretty ingenious. Place the tomatoes on a plate and top with another plate, holding the tomatoes in between: firmly, but not so firmly that you squish them. Using a sharp knife, cut in between the two plates from one end to the other. Your tomatoes will be cut in half and you didn’t even have to look at them while you did it. It’s almost magic.</p> <p><strong>3. Kiwi fruit</strong></p> <p>Cut each end off of the kiwi fruit and use a spoon to peel the kiwi’s flesh off, circling around the fruit. Then place the kiwi on its side and slice into disks!</p> <p><strong>4. Capsicum</strong></p> <p>Capsicums couldn’t be easier. Cut the top and bottom off the capsicum and, using your hand, pull out its insides. Cut the pepper in half lengthwise. Rinse off any remaining seeds and slice into strips.</p> <p><strong>5. Mangoes</strong></p> <p>If you’ve never seen a mango cut before, odds are your first attempt is going to be wrong. Mangoes have a long pit down their centre. Cut the cheeks off along either side of this vertical pit. In each cheek half, cut a grid into the mango (lines going up and lines going down, creating squares) then push from the peel side to pop the cubes so they’re standing up. Cut off the remaining delicious mango flesh that is around the pit. And that’s how it’s done!</p> <p><em>Image: Getty Images</em></p>

Food & Wine

If you want to indulge in Avocado toast now is your chance

<p dir="ltr">Australia’s avocado glut is “just the beginning” with domestic production tipped to jump by 40% in the next five years. </p> <p dir="ltr">A supply boom means households have been enjoying more avocados at cheaper prices. However, agribusiness bank Rabobank suggests Aussies will need to eat and export even more, as growers grapple with soaring production growth over the next five years.</p> <p dir="ltr">This year alone, the per capita supply of avocados is estimated to be up 26% on the previous year, equating to 22 avocados for every Australian, according to the bank’s analysis.</p> <p dir="ltr">A bumper crop, mainly in Western Australia and Queensland in 2021-22, caused a national oversupply which led retail prices to plunge to a record low $1 each in June last year, and again in early July.</p> <p dir="ltr">Retail prices this year are 47% below the five-year average for the fruit, putting pressure on farmers already dealing with rising production costs and labour shortages as reported. </p> <p dir="ltr">The volume of avocados eaten by Aussie households jumped 31% in 2021-22 compared to the previous year, while they spent 29% less on them due to the lower prices.</p> <p dir="ltr">At the same time, export volumes rose by more than 350% in the past year, the Rabobank report said. Domestic production will expand by 40%, or 50,000 tonnes in the next five years, industry forecasts suggest, with all of Australia’s avocado regions expecting growth.</p> <p dir="ltr">It means Aussies and overseas markets will need to love locally grown avocados even more to use up the extra production in coming years.</p> <p><span id="docs-internal-guid-1f822ed9-7fff-a271-5e07-985688addd01"></span></p> <p dir="ltr">So what are you waiting for? Indulge in this delicious fruit which is rich in healthy, good fats.</p> <p dir="ltr"><em>Image: Getty</em></p>

Food & Wine

PETA complaint leads to controversial art installation being dismantled

<p dir="ltr">A controversial art installation has been dismantled in Germany after animal rights organisation PETA filed a complaint. </p> <p dir="ltr">The installation titled <em>A Hundred Years</em>, first exhibited in 1990 by artist Damien Hirst, was designed to see hundreds of flies die, prompting outrage from PETA. </p> <p dir="ltr">The Kunstmuseum Wolfsburg museum was issued an oral warning from the German city’s veterinary office, to which Kunstmuseum Wolfsburg director Andreas Beitin told local media, “We thought flies were not covered by the Animal Welfare Act.”</p> <p dir="ltr"><em>A Hundred Years</em> consists of a glass display case partitioned in half, with flies being hatched on one side of the glass. </p> <p dir="ltr">When they venture through a hole in the partition, the flies are drawn to an artificial light which burns the flies on contact. </p> <p dir="ltr">The cycle continues until the end of its exhibition.</p> <p dir="ltr">Hirst has previously described the artwork as “a life cycle in a box.” </p> <p dir="ltr">In the original iteration, the flies flocked around a bloody cow’s head, to which curator Hans Ulrich Obrist described the work in its original form as “dangerous and frightening.”</p> <p dir="ltr">“Killing animals has nothing to do with art, it only shows the arrogance of people who literally go over corpses for their own interests,” Peter Höffken of PETA said in a statement. </p> <p dir="ltr">According to Germany’s Animal Welfare Act, there “must be good reason for one to cause an animal harm.”</p> <p dir="ltr">The managing director of the art museum, Otmar Böhmer, told the German Press Agency that they agree with PETA’s sentiment. </p> <p dir="ltr">“We share the basic idea of the animal welfare organisation that animals are not there to entertain us or exploit them,” he said.</p> <p dir="ltr">The museum said it will contact Hirst’s studio to establish whether <em>A Hundred Years</em> can be presented with artificial flies. If not, it has recommended that the work not be presented again.</p> <p dir="ltr"><em>Image credits: Getty Images</em></p>

Art

Battler fruit and veg market owner slams big chains for profit chasing

<p dir="ltr">A local grocer has been hailed a hero after calling out Woolies and Coles for unnecessarily increasing the price of fruit and vegetables. </p> <p dir="ltr">Johnny Kapiris owns St Bernards Fruit and Veg Market in Rostrevor, Adelaide. He recorded an angry video of himself slamming the big chains for their ridiculous price hikes. </p> <p dir="ltr">"Every f**ker in Australia is using inflation for an excuse to jack their f**king prices up," he said.</p> <p dir="ltr">"You know why? Because they're money-hungry f**ks".</p> <p dir="ltr">Johnny went on to show the prices of some of his products he selling with mandarins for just 99 cents a kilo, bananas for 99 cents a kilo and a punnet of strawberries for $4.99</p> <p dir="ltr">The prices of these products at a Coles or Woolies supermarket go for $2.80 a kilo, $3.50 a kilo and $6.50 a punnet respectively. </p> <p dir="ltr">Johnny admitted that inflation is being factored into the increased prices, as well as expensive fuel and the recent flooding.</p> <p dir="ltr">But he argues that the big supermarkets can afford to lower their prices and accept a lower profit just as he has done instead of keeping their shareholders happy. </p> <p dir="ltr">"Inflation is real but some people are playing on it,” he said. </p> <p dir="ltr">“There's plenty of specials you can put on to bring the basket spend down, which I believe they [supermarket chains] are not doing."</p> <p dir="ltr">"There are only a handful of us who are really interested in our customers."</p> <p dir="ltr">Despite accepting less profits, Johnny is being rewarded in a way that no other person can be - by having loyal customers coming back. </p> <p dir="ltr">"We're a family owned business and we're hands-on in the shop. I know my customers by name and I know what they want,” he said.</p> <p dir="ltr">"It's that tight community feeling."</p> <p dir="ltr">"There are a lot of pensioners here and how can they afford $12 for a lettuce? That's just unheard of."</p> <p dir="ltr"><em><strong>Warning: Expletives used throughout <a href="https://www.facebook.com/watch/?v=922530765808223" target="_blank" rel="noopener">video</a>. </strong></em></p> <p dir="ltr"><em>Images: Facebook</em></p>

Food & Wine

Woman reveals how to perfectly ripen avocados in just 24 hours

<p>A popular health influencer has shared a unique avocado ripening hack, demonstrating the method in a Instagram video.</p> <p>Caroline Groth says the hack is "something I heard about years ago".</p> <p>"The kiwi actually doesn't ripen, funnily enough," she says.</p> <p>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."</p> <p>"But no more… insert the best 101 life hack ever," Caroline continues.</p> <p>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."</p> <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></p> </div> </blockquote> <p>Caroline ends her video description by saying: "You're bloody welcome."</p> <p>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.</p> <p>Once your avocado is perfectly ripe, there is another hack that will keep it that way for longer.</p> <p>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.</p> <p>"As a major avocado lover I will definitely be using this hack," one person commented.</p> <p><em>Images: Instagram</em></p>

Food & Wine

What is listeria and how does it spread in rockmelons?

<p>Listeriosis is caused by eating food contaminated with a bacterium called Listeria monocytogenes. It’s an <a href="http://www.health.nsw.gov.au/Infectious/factsheets/Pages/listeriosis.aspx">uncommon illness</a> but can be deadly if it causes septicaemia (blood poisoning) or meningitis (inflammation of the membranes around the brain).</p> <p>The ten reported cases are among people aged over 70. The elderly are <a href="http://www.foodstandards.gov.au/consumer/safety/listeria/Pages/default.aspx">particularly susceptible</a> to listeriosis, as are pregnant women and their fetuses, and those with weakened immune systems.</p> <p>Past outbreaks <a href="http://www.health.nsw.gov.au/Infectious/factsheets/Pages/listeriosis.aspx">have been linked with</a> raw milk, soft cheeses, salads, unwashed raw vegetables, cold diced chicken, pre-cut fruit and fruit salad.</p> <h2>How does it spread?</h2> <p>Listeria is found widely in soil, water and vegetation, and can be carried by pets and wild animals.</p> <p>A vegetable or fruit food product can become contaminated anywhere along the chain of food production: planting, harvesting, packing, distribution, preparation and serving.</p> <p>Even on a farm, sources of contamination can include irrigated waters, wash waters and soil. Listeria <a href="http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0075969">can survive</a> for up to 84 days in some soils.</p> <p>Heavy rains on a crop can splash listeria from soils onto the surface or skin of the vegetable, especially those that grow low to the ground, such as rockmelons.</p> <p>Listeria contamination can also occur in restaurants and home kitchens, where the bacterium can be found – and spread – in areas where foods are being handled.</p> <p>Listeria monocytogenes is quite a hardy bacterium. It <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3913888/">can survive</a> at refrigerated temperatures and has adapted mechanisms to survive acidic environments such as the stomach.</p> <h2>What are the symptoms?</h2> <p>First, it’s important to note that eating foods that contain listeria bacteria <a href="http://www.foodstandards.gov.au/publications/pages/listeriabrochuretext.aspx">won’t necessarily make you sick</a>.</p> <p>Listeria monocytogenes can survive in the body, moving between cells (human phagocytes) for a long time. This is, in part, why there can be a long “incubation period” between ingestion and onset of illness. This <a href="https://www.ncbi.nlm.nih.gov/pubmed/3137471">can be as long as 70 days</a> but is usually around three weeks.</p> <p>Symptoms include fever, muscle aches and gastrointestinal problems such as nausea, vomiting and diarrhoea.</p> <p>In severe cases, symptoms can include collapse and shock, particularly if there is septicaemia. If the infection has spread to the central nervous system, more worrying symptoms will occur, such as headache, stiff neck, confusion, seizures and the person may go into a coma. In such cases, the fatality rate is <a href="https://www2.health.vic.gov.au/public-health/infectious-diseases/disease-information-advice/listeriosis">as high as 30%</a>.</p> <p>In pregnant women, the bacteria are <a href="https://www.ncbi.nlm.nih.gov/pubmed/22417207">thought to</a> cross the lining of maternal blood vessels and then enter the fetal circulation of the placenta. Infection during pregnancy <a href="http://www.sahealth.sa.gov.au/wps/wcm/connect/Public+Content/SA+Health+Internet/Health+topics/Health+conditions+prevention+and+treatment/Infectious+diseases/Listeria+infection/">can lead to</a> miscarriage, stillbirth and newborn infections.</p> <p>Treatment for confirmed infections involves <a href="https://www.ncbi.nlm.nih.gov/pubmed/10852095">antibiotics</a> and supportive measures such as intravenous fluids for dehydration.</p> <p>When infection does occur in pregnancy, the early use of antibiotics can often prevent infection of the fetus or newborn.</p> <p>But even with very prompt treatment, infections can be deadly in high-risk groups.</p> <h2>Why are some groups at higher risk?</h2> <p>Pregnant women are a special group known to be at higher risk for listeriosis. The underlying mechanisms for why pregnant women are susceptible to listeriosis <a href="https://www.ncbi.nlm.nih.gov/pubmed/28398675">are not well understood</a> but it’s thought an altered immune system is involved.</p> <p>People with weakened immune systems, such as those on cancer treatment or medications that suppress the immune system, are more susceptible to developing listeriosis because their bodies are less able to fight off the bug.</p> <p>Newborn babies are also extremely vulnerable as their immune systems have not yet matured, as are the elderly, whose immune systems are declining.</p> <h2>Tracking and finding the source</h2> <p>The <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3562139/">life cycle of the bacteria</a> can make it difficult to track the source of the outbreak. Listeria is able to contaminate a variety of foods, which may have a long shelf life, and listeriosis has a long incubation period.</p> <p>All ten people in the current outbreak <a href="http://www.abc.net.au/news/rural/2018-02-28/two-dead-national-rockmelon-listeria-outbreak/9494576">consumed rockmelon</a> before they fell sick and state and territory health departments were able to pinpoint the source to a farm in the NSW Riverina district.</p> <p>But it’s not always that easy. The current <a href="http://www.foodsafetynews.com/2018/01/south-africa-hit-by-deadliest-listeriosis-outbreak-in-history/">South African listeriosis outbreak</a> is the worst outbreak in recorded history with <a href="http://ewn.co.za/2018/02/28/listeriosis-outbreaks-difficult-to-investigate-says-nicd">172 deaths recorded to date</a>. The source has not yet been identified.</p> <h2>How can you prevent listeriosis?</h2> <p>Here are some <a href="http://www.health.nsw.gov.au/Infectious/factsheets/Pages/listeriosis.aspx">practical things</a> you can do to prevent the spread of listeria:</p> <ul> <li>thoroughly cook raw food from animal sources, such as beef, lamb, pork and poultry</li> <li>wash raw vegetables and fruit thoroughly before eating</li> <li>use separate cutting boards for raw meat and foods that are ready to eat</li> <li>wash your hands with soapy water before and after preparing food</li> <li>wash knives and cutting boards after handling uncooked foods</li> <li>wash your hands after handling animals.</li> </ul> <p>If you are at greater risk for listeriosis, consider <a href="http://www.health.nsw.gov.au/news/Pages/20180223_01.aspx">avoiding</a>:</p> <ul> <li>pre-cut melons such as rockmelon or watermelon</li> <li>pre-packed cold salads including coleslaw and fresh fruit salad</li> <li>pre-cooked cold chicken, cold delicatessen meats, pâté</li> <li>raw and uncooked smoked seafood (such as smoked salmon)</li> <li>unpasteurised milk or milk products, soft cheeses (such as brie, camembert, ricotta or blue-vein)</li> <li>sprouted seeds</li> <li>raw mushrooms.</li> </ul> <p>The NSW Food Authority is also <a href="http://www.foodauthority.nsw.gov.au/news/newsandmedia/departmental/2018-02-28-listeriosis-outbreak-link-to-rockmelon">advising consumers who are most at risk</a> of listeriosis to avoid eating rockmelon and discard any rockmelon they already have at home.</p> <p>This article originally appeared on <a href="https://theconversation.com/what-is-listeria-and-how-does-it-spread-in-rockmelons-92651" target="_blank" rel="noopener"><em>The Conversation</em></a>.</p> <p><em>Image: Getty</em></p>

Food & Wine

Clever hack for banishing fruit flies from your kitchen

<p>There’s nothing worse than trying to keep a clean kitchen, only to be greeted by a swarm of pesky fruit flies.</p> <p>Once they arrive, it seems like nothing will ever work to get rid of them.</p> <p>According to Good Housekeeping, fruit flies can lay up to 500 eggs at a time and even worse, those eggs hatch within 24 hours.</p> <p>Now one clever Sydney woman has revealed her genius hack for bidding them farewell once and for all, with a cheap and effective method that she happened to come across quite by chance.</p> <p>“I realised I could use red wine when I left a glass out and came back in the morning and it had a bunch of flies in it,” she told Yahoo Lifestyle.</p> <p><img src="https://oversixtydev.blob.core.windows.net/media/2022/02/fruit-fly-hack2.jpg" alt="" width="676" height="452" /></p> <p>“I didn’t realise that wine would work so well – I’d tried traps with apple cider vinegar and dish soap before but it’s never worked as well as this."</p> <p>Fruit flies are attracted to ripe and rotting fruit and vegetables, things like beer and wine, bins and cleaning rags, so the mixture was the perfect solution.</p> <p>She first took a glass jar and filled it three-quarters of the way up with water. While from the photos it might look like there is a lot of wine in the mixture, it’s actually 90% water.</p> <p>She then added a few splashes of red wine and some dish soap.</p> <p>Then, she sealed the top of the jar with glad wrap and poked a few holes in the top with a fork. She then secured the whole thing together with a rubber band to keep it all in place.</p> <p>Now, the jar with the mixture lives on her windowsill next to her fruit bowl and the results speak for themselves!</p> <p><em>Images: Yahoo</em></p>

Food & Wine

Coles warns customers after two separate redback finds in produce

<p>Coles has issued an urgent warning for customers to double check their fresh produce after redback spiders were found in bags of grapes.</p><p>This claim comes after two customers reportedly found the deadly spider in a fruit bag. One was purchased at Runaway Bay on the Gold Coast and the other from Tweed City, just south of the Queensland border.</p><p>A Coles spokesperson told news.com.au redback spiders hiding in crops is an industry-wide issue and its working closely with its suppliers and industry bodies to remove any risk.</p><p>“All Coles suppliers are required to keep their fields clean and have pest control systems in place to prevent product contamination during packaging,” the spokesperson explained.</p><p>“Coles takes the quality of all our products seriously and all grapes are visually inspected at harvest and packing for any pest presence. Retired policeman Andrew Bell told Nine News his daughter was eating grapes when she came across the “very much alive” spider.</p><p>“She was just munching away at them, and she just saw this redback,” he said.</p><p>“The last thing you’re expecting is a goddamn redback in the grapes.”</p><p>Mr Bell expressed his concerns about what would happen if a child came across such a venomous spider and the potential dangers it may impose.</p><p>Mr Marshel said while it “wasn’t huge”, it was “probably big enough to give a nip”.</p><p>He told Nine News the spider had survived a wash as well as a night in the fridge.</p><p>“This’d be more or less a hazard of the industry with fresh produce,” he said.</p><p>“I think it could happen anywhere.”</p><p>The reports serve as a warning to Australians to double check their fresh produce, with the issue of finding bugs and live creatures in groceries occurring every summer. It’s also believed Australia’s wet summer caused by La Nina has sparked an increase in insect and animal infestations across the country, experts warned.</p><p><em>Image: 9 News</em></p>

Food & Wine

Should doctors prescribe fruit and vegetables?

<p><em>Image: Getty </em></p> <div> <h2>New research suggests that providing healthy foods in a medical context can help some conditions.</h2> <div class="copy"> <p>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.</p> <p>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.</p> <p>“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.</p> <p>“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.”</p> <p>The researchers say that healthy food prescriptions could be beneficial for people who have limited access to these foods in particular.</p> <p>Roughly half of the study participants were experiencing food insecurity, while three-quarters had existing medical conditions.</p> <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> <p>“Boosting the intakes of healthier foods like fruit and vegetables has even greater potential to improve the health of more vulnerable people.”</p> <p>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.</p> <p>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.</p> <p>The review is <a rel="noreferrer noopener" href="https://doi.org/10.1093/advances/nmab039" target="_blank">published</a> in <em>Advances in Nutrition.</em></p> <p><strong>Read more:</strong></p> <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"> <p><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>. </p> </div> </div>

Food & Wine

Tips and tricks to make the perfect summer smoothies

<p>Easy to prepare, can be consumed on the go and can be packed with flavour and filled with healthy goodness.</p> <p>Here are some smoothie tips to get them right this summer:</p> <p><strong>Benefits</strong></p> <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> <p><strong>Common smoothie mistakes</strong></p> <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> <p><strong>Tips to up your smoothie game</strong></p> <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> <p><strong>A word on blenders</strong></p> <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> <p><strong>Add-ins and 'superfoods' are great but not necessary</strong></p> <ul> <li><strong>Protein powder/collagen powders</strong> are great if you are burning a lot of energy and doing exercise, and can also support gut health depending on variety.</li> <li><strong>Acai berry and blueberries</strong> add antioxidants.</li> <li><strong>Maca</strong> supports fertility and hormone balance.</li> <li><strong>Chia</strong> seeds provide protein.</li> <li><strong>Flaxseed</strong> adds Omega 3s.</li> </ul> <p><strong>Breakfast smoothie</strong></p> <p>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:</p> <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> <p> </p> <p><strong>Pre/post-workout smoothie</strong></p> <p>These depend on your routines and workouts, but items to add can include:</p> <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> <p>A great combination is:</p> <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> <p><strong>Green smoothie (fruit vs veg)</strong></p> <p>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.</p> <p>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.</p> <p><em>My favourite additions include (in varying ratios depending on what I've got);</em></p> <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

New study finds vegetarians and vegans more likely to suffer from depression

<p><em>Image: Getty</em></p> <p>Researchers from Queensland’s Bond University have found that a low-quality plant-based diet, compared to a diet rich in fresh produce, could lead to poorer mental health.</p> <p>Nutritional psychiatry researcher Megan Lee said the finding was particularly significant given the increasing popularity of vegan and vegetarian lifestyles and the proliferation of packaged foods targeted at those groups.</p> <p>Processed foods are high in refined vegetable oils, grains, salt and sugar.</p> <p>“There is a general perception that following a plant-based diet is inherently healthy but like any diet it comes down to what you put in your mouth,” Lee said.</p> <p>“Vegans and vegetarians are not automatically eating heaps of fruit and veg because there are all these products out there that are fully processed, fully refined.”</p> <p>People may inadvertently be consuming high levels of processed plant foods which is a known risk factor for increased depression.</p> <p>During the study, researchers looked at the diet and mental health of 219 vegans and vegetarians aged 18-44 across the country, who were then asked to complete relevant questionnaires.</p> <p>Researchers found those with lots of fresh fruit, vegetables, nuts, seeds, legumes and whole grains in their diet were at a lower risk of depression compared to those on low-quality diets.</p> <p>The link in diet and the risk of depression was likely due to the presence of complex carbohydrates, fibre, probiotics and antioxidants, which have all been found to decrease symptoms of depression, Lee said.</p> <p>“It seems to have more a protective role,” she said.</p> <p>“Our research did not find that a plant-based diet was a treatment or fix for those who were already depressed.”</p> <p>Vegans and vegetarians are already more vulnerable to depression than the general population, Lee added.</p> <p>“We think this (susceptibility to depression) might be because vegans and vegetarians tend to be more conscious about external issues—animal welfare, environmental concerns—and they can be ostracised socially because of their choice of diet,” she said.</p> <p>The research also found meat-eaters can also protect their mental health by consuming more fruits and vegetables.</p>

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New study finds vegetarians and vegans more likely to suffer from depression

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