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

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

Food & Wine

10 clever tips to keep produce fresher, longer

No one likes spending money on fresh produce only to have it go off before you can use it. With these tips, avoid that problem by keeping your food fresher for longer. 1. Wrap the stem of your banana bunch to keep them from ripening as quickly. 2. Put an apple in your bag of potatoes to stop them from sprouting. 3. Line your vegetable crisper with paper towel to absorb excess moisture and prevent sogginess. 4. Keep apples, which contain ethylene gas, away from other fruit to help the rest keep longer. 5. Prevent strawberry mould by washing them in water and vinegar, one part vinegar to three parts water. 6. If you don’t live in a very hot climate, don’t refrigerate your tomatoes to keep their flavour and texture ideal. 7. Store mushrooms in a paper bag to prevent sliminess. 8. Bring new life to limp lettuce by soaking it in ice water. 9. If you only need a bit of lemon juice, skewer a hole into the lemon and squeeze out the juice to avoid prematurely dry lemons. 10. Prolong the life of asparagus by keeping the ends in cold water. Image: Getty

Home Hints & Tips

The fastest way to cut fruit and veggies

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. 1. The onion 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. 2. Cherry tomatoes 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. 3. Kiwi fruit 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! 4. Capsicum 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. 5. Mangoes 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! Image: Getty Images

Food & Wine

Why veggie prices remain high

An Australian grower and head of the nation’s peak vegetable industry body has spoken out on the rising costs of food across the country. AUSVEG chair and vegetable grower Bill Bulmer told NCA NewsWire that consumers needed to get used to paying “that little bit more” in order to avoid the importation of frozen products “across the board”. “We don‘t want to get to the stage where our shelves are bare of fresh produce at certain times of the year and we’re relying on imported products,” he said. The Victorian farmer said skyrocketing production costs, world pressures and mother nature were all playing “a massive part” in the soaring prices for vegetables in the past four months. “People are going to have to realise there has to be an increase in the price of fruit and veg across the board.” he said. “We don‘t want people paying six or $8 for a lettuce but people might have to get used to paying three or $3.50 for lettuce.” Mr Bulmer said cost pressures on growers had been accumulating for “quite a few years”, with a lot of businesses just “hanging in there”. Mr Bulmer said consumers needed to “step back a little bit and go, ‘OK, why are we paying six to $10 a lettuce?’” He said educating the public on where their money was going would ensure transparency across the industry. Image: Getty

Food & Wine

Baked eggplant with yogurt

In this delicious dish, grilled slices of eggplant and zucchini are layered with a rich tomato sauce and cumin–flavoured yogurt, then baked. Thick slices of bread and a crisp green salad are the perfect accompaniments to make a satisfying meal. Ingredients <div> <div> <ul> <li>3 tablespoons extra virgin olive oil</li> <li>1 red onion, finely chopped</li> <li>2 cloves garlic, finely chopped</li> <li>1 can chopped tomatoes, about 400 g</li> <li>2 teaspoons tomato paste</li> <li>100 ml dry red wine</li> <li>1 bay leaf</li> <li>2 tablespoons chopped fresh parsley</li> <li>salt and pepper</li> <li>3 eggplant, about 700 g in total, cut into 1 cm slices</li> <li>3 zucchini, about 500 g in total, thinly sliced</li> <li>½ teaspoon ground cumin</li> <li>1⅔ cups (410 g) low–fat natural yogurt</li> <li>2 eggs, beaten</li> <li>⅓ cup (35 g) freshly grated parmesan</li> </ul> </div> <div> <h4>Preparation</h4> <div data-url="https://www.readersdigest.com.au/recipes/baked-eggplant-with-yogurt"> </div> <ol> <li>Heat 1 tablespoon of the oil in a saucepan, add the onion and cook for about 8 minutes, or until softened.</li> <li>Add the garlic and cook for a further minute, stirring.</li> <li>Stir in the chopped tomatoes, tomato paste, wine and bay leaf.</li> <li>Cover and simmer gently for 10 minutes.</li> <li>Uncover the pan and let the sauce bubble for a further 10 minutes, or until thickened, stirring occasionally.</li> <li>Remove the bay leaf.</li> <li>Stir in the parsley and season with salt and pepper to taste.</li> <li>While the sauce is simmering, preheat the grill to moderate.</li> <li>Lightly brush the eggplant and zucchini slices with the remaining 2 tablespoons oil.</li> <li>Cook under the grill, in batches, for 3–4 minutes on each side, or until browned and very tender.</li> <li>Preheat the oven to 180°C.</li> <li>Stir the cumin into half of the yogurt.</li> <li>Arrange one–third of the eggplant slices, in one layer, in a large ovenproof dish that is about 2.</li> <li>5 litres capacity.</li> <li>Spoon over half of the tomato sauce.</li> <li>Arrange half of the zucchini slices on top, in one layer, then drizzle with half of the cumin–flavoured yogurt.</li> <li>Repeat the layers, then finish with a layer of the remaining eggplant slices.</li> <li>Mix the remaining 200 g yogurt with the beaten eggs and half of the parmesan.</li> <li>Spoon the yogurt mixture over the eggplant, spreading with the back of the spoon to cover evenly.</li> <li>Sprinkle with the remaining parmesan.</li> <li>Bake for 40–45 minutes, or until the top is lightly browned and set, and the sauce is bubbling.</li> <li>Serve hot, in the baking dish.</li> </ol> <div>Serves: 4</div> <div>Preparation: 20 minutes</div> <div>Cooking: about 1¼ hours</div> <div> </div> <div>This article originally appeared on <a href="https://www.readersdigest.com.au/recipes/baked-eggplant-with-yogurt" target="_blank" rel="noopener">Reader's Digest</a>.</div> </div> </div>

Food & Wine

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

Australia’s avocado glut is “just the beginning” with domestic production tipped to jump by 40% in the next five years. 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. 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. 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. 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. 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. 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. It means Aussies and overseas markets will need to love locally grown avocados even more to use up the extra production in coming years. So what are you waiting for? Indulge in this delicious fruit which is rich in healthy, good fats. Image: Getty

Food & Wine

Fennel looking a bit feeble? Growing enough veggies to feed yourself depends on these 3 things

<div class="copy"> Farming inside city boundaries is <a href="https://www.fao.org/urban-agriculture/en/" target="_blank" rel="noreferrer noopener">on the rise</a> as countries become more urbanised and people seek to connect with the source of their food and improve their sustainability. But despite the productivity potential of home food gardens and the like, they are rarely analysed as serious farming systems. There’s little data, for example, on how much can be grown on an average suburban property. As climate change <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0217148" target="_blank" rel="noreferrer noopener">threatens</a> global food supplies, however, building sustainable urban food systems will be crucial. Our research has examined how productive the average home vegetable garden really is, and how to get the most from your patch. <h2>Lawn with a side of salad?</h2> Urban agriculture refers to growing produce and raising livestock inside a city’s boundary. In Australian cities, it might involve a home vegetable patch, community garden, backyard beehives, an edible rooftop garden on an apartment block, indoor hydroponics, a communal orchard and more. Sometimes, especially in developing countries, urban farming can help address issues such as poverty, unemployment and food insecurity. More broadly, it can increase access to healthy, fresh produce and lead to more sustainable food production. It can also help us save money and improve our well-being. Societies have traditionally lent on urban farming during times of stress. So it’s no surprise the practice resurged during the COVID pandemic. In Australia, keeping edible gardens significantly helped people maintain mental health during lowdown, <a href="https://sustain.org.au/projects/pandemic-gardening-survey-report/" target="_blank" rel="noreferrer noopener">particularly</a> those on low incomes. But to what extent can we rely on our backyard gardens to meet all our fresh produce needs? Our research shows these three factors are key. <h2>1. Give up some lawn</h2> We <a href="https://doi.org/10.1016/j.scs.2021.102770" target="_blank" rel="noreferrer noopener">looked at</a> the potential for food production at about 40,000 residential properties in suburban Adelaide – mostly free-standing homes. We calculated the amount of land required for a household of 2.5 people to grow the recommended five servings of vegetables per person each day. Then, using high-resolution aerial imagery to get a birds eye view of properties, we identified those with enough lawn area to make that happen. Some 21m² of lawn is needed to produce the recommended vegetable intake. In a scenario where a garden is high-yielding, this would require converting 23% of lawn area on a typical block into a vegetable patch. Of the properties modelled, 93% had the room to a create 21m² garden from the total lawn space. In a medium-yield garden, 72% of lawn on a typical block would need converting to produce enough vegetables to feed a household – equating to 67m². We limited the research to in-ground veggie production and didn’t include fruit trees. So a property’s potential to grow food would be even higher if food gardens or fruit trees already exist, or other garden beds or paved areas could be converted. <h2>2. Up your gardening game</h2> <a href="https://doi.org/10.1371/journal.pone.0230232" target="_blank" rel="noreferrer noopener">Research</a> out of Adelaide, which surveyed about 30 home gardeners, <a href="https://doi.org/10.1016/j.scs.2021.102770" target="_blank" rel="noreferrer noopener">found</a> yields per square metre ranged from 0.24kg to 16.07kg per year. This suggests a high rate of variability in home garden productivity – notwithstanding the fact people grow different crops. Not all of us have green thumbs and in some cases, your veggie patch might not yield as much as you hoped. Perhaps you gave it too much or too little water. Maybe you didn’t have time to pull out weeds or harvest produce. Pests and fungus might have struck down your crop. You may have planted the wrong seeds at the wrong time or just have poor soil. Our research suggests low-yield gardens would need 1,407m² of converted lawn to meet the vegetable needs of a household. However, less than 0.5% of properties in the analysed Adelaide sites had so much land. So to reach self-sufficiency in urban agriculture environments, medium to high yields are preferred. Skilled gardeners with high yields will need much less land. Given the space constraints in cities, upskilling gardeners is important to maximising production. <h2>3. Know what’s in your soil</h2> Good soil <a href="https://doi.org/10.1016/j.jclepro.2022.130808" target="_blank" rel="noreferrer noopener">is a key factor</a> in productive gardens. It needs a good structure (one that allows water and air to enter and drain easily, while retaining enough moisture) an ample supply of plant nutrients and a rich microbial community. In city areas, heavy metal contamination and pollution of soils can be a concern. <a href="https://doi.org/10.1016/j.jclepro.2020.122900" target="_blank" rel="noreferrer noopener">We examined</a> soils at 12 urban agricultural sites in Adelaide, and found in all cases that metal concentrations did not exceed health guidelines for residential areas – even at sites with an industrial history. But this might not always be the case. An <a href="https://www.sciencedirect.com/science/article/abs/pii/S0045653518302467?via%3Dihub" target="_blank" rel="noreferrer noopener">analysis</a> of residential and community gardens in Melbourne, for example, showed some soils were contaminated at levels which could pose a human health hazard. This highlights the importance of testing urban soils before planting. Proper management of inputs – particularly fertiliser – is also key. Our <a href="https://doi.org/10.1016/j.jclepro.2020.122900" target="_blank" rel="noreferrer noopener">research</a> has found urban gardeners can choose from a variety of organic waste-based fertilisers such as spent coffee grounds, food scraps or lawn clippings. But this abundance can lead to imbalances. In Adelaide, for example, the widespread use of freely available horse manure led to excessive phosphorous levels in almost all of the 12 tested sites. This imbalance can depress plant growth and damage the broader environment. <h2>Helping city gardens flourish</h2> Urban agriculture has been <a href="https://www.fial.com.au/urban-agriculture" target="_blank" rel="noreferrer noopener">identified</a> as a A$4 billion economic growth opportunity for Australia. However, suburban blocks are trending towards smaller yards with less growing space. Given the many benefits of urban farming, it’s time to think more seriously about maximising efficiency and scale. Community gardens are well placed for knowledge-sharing. <a href="https://doi.org/10.1073/pnas.1809707115" target="_blank" rel="noreferrer noopener">Research</a> on 13 community gardens in Sydney revealed they were very high-yield – around twice as productive than the typical Australian commercial vegetable farm. Funding for more community gardens, and other education opportunities for urban gardeners, would be a valuable investment in improving public health and sustainability. This should be coupled with policy and planning decisions designed to increase the amount of urban farming space in our cities. Image credits: Getty Images  <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=194567&title=Fennel+looking+a+bit+feeble%3F+Growing+enough+veggies+to+feed+yourself+depends+on+these+3%26nbsp%3Bthings" width="1" height="1" /> </div> <div id="contributors"> This article was originally published on <a href="https://cosmosmagazine.com/earth/sustainability/global-food-crisis-garden/" target="_blank" rel="noopener">cosmosmagazine.com</a> and was written by The Conversation. </div>

Home Hints & Tips

With the current national lettuce shortage, cabbage has become the next best option. Here’s why:

There are many types of cabbage and lettuce. However, a lot of people particularly mistake green cabbage (the most common type of cabbage sold at the supermarket) for iceberg lettuce due to their similar appearances. Though green cabbage and iceberg lettuce may look alike, they have completely different nutritional profiles. Both cabbage and iceberg lettuce are low in calories and deliver minimal protein, fat, and carbs. Meanwhile, green cabbage is higher in most nutrients – except vitamin A. Cabbage is also higher in minerals than iceberg lettuce. It contains more calcium, iron, magnesium, phosphorus, potassium, and <a href="https://www.healthline.com/nutrition/manganese-benefits">manganese</a>. It also contains more fiber, a nutrient essential to digestive health Keep in mind that the table above compares only two varieties of cabbage and lettuce. Different types of lettuce and cabbage contain varying amounts of nutrients. Cabbage beats iceberg lettuce in fiber content and including either cabbage or various forms of leafy green lettuce in your diet can significantly boost your fiber intake. Both cabbage and iceberg lettuce are good sources of nutrients. However, cabbage contains significantly more vitamins and minerals than iceberg lettuce, including vitamins C and K, folate, and potassium. Green cabbage is packed with antioxidants, including polyphenol compounds and vitamin C. Antioxidants have powerful anti-inflammatory properties and help fight cellular damage caused by unstable molecules called free radicals.. Iceberg lettuce contains antioxidants, cabbage and other lettuce varieties like red lettuces contain much higher amounts. Incorporating vitamin-, mineral-, and <a href="https://www.healthline.com/nutrition/foods-high-in-antioxidants">antioxidant-rich foods</a> into your diet can help reduce your risk of many chronic conditions, such as diabetes and heart and neurodegenerative diseases It should be noted that other varieties of lettuce, such as romaine lettuce and red leaf lettuce, are packed with vitamins, minerals, and antioxidants. In fact, these lettuce varieties can contain higher amounts of certain nutrients than cabbage does. If you’re looking for the healthier option of the two, choose cabbage. Lettuce varieties such as red leaf lettuce and romaine are also good options. Cabbage, including green and red cabbage, is typically higher in vitamins, minerals, and beneficial plant compounds than iceberg lettuce. However, keep in mind that cabbage has a different taste and texture than lettuce, so it might not work well in certain lettuce-based recipes. Image: Getty

Food & Wine

Clever capsicum chopping hack for doing away with mess

Tired of finding rouge capsicum seeds in the kitchen long after you’ve cooked with it? Next time try this trick to virtually eliminate any mess. Shared on TikTok, this “tried and tested” hack for cutting up capscicum has gone viral – and for good reason. Grace, a nurse from the UK, shows how she turned the capsicum (which she calls a 'pepper', of course) upside down, and – using a sharp knife – cuts a simple cross in the bottom. She then pulls the four sections apart, which leaves the large seeded centre behind, making it easy to dispose of. In the comments she added: "Easy way to chop them without getting seeds everywhere”. "Literally! Life-changer." <blockquote class="tiktok-embed" style="max-width: 605px; min-width: 325px;" cite="https://www.tiktok.com/@goldilocks.bears.x/video/6930302759128419590" data-video-id="6930302759128419590"> <section><a title="@goldilocks.bears.x" href="https://www.tiktok.com/@goldilocks.bears.x" target="_blank" rel="noopener">@goldilocks.bears.x</a> How do you cut yours!? 🫑 <a title="minimalwaste" href="https://www.tiktok.com/tag/minimalwaste" target="_blank" rel="noopener">#minimalwaste</a> <a title="foodwaste" href="https://www.tiktok.com/tag/foodwaste" target="_blank" rel="noopener">#foodwaste</a> <a title="cookingtips" href="https://www.tiktok.com/tag/cookingtips" target="_blank" rel="noopener">#cookingtips</a> <a title="cookingtiktok" href="https://www.tiktok.com/tag/cookingtiktok" target="_blank" rel="noopener">#cookingtiktok</a> <a title="learnontiktok" href="https://www.tiktok.com/tag/learnontiktok" target="_blank" rel="noopener">#learnontiktok</a> <a title="foodtips" href="https://www.tiktok.com/tag/foodtips" target="_blank" rel="noopener">#foodtips</a> <a title="foodhacks" href="https://www.tiktok.com/tag/foodhacks" target="_blank" rel="noopener">#foodhacks</a> <a title="♬ UCKERS - Shygirl" href="https://www.tiktok.com/music/UCKERS-6750665582753875970" target="_blank" rel="noopener">♬ UCKERS - Shygirl</a></section> </blockquote> The video clocked up over 1.2 million views with many thanking Grace for sharing the tip. Image: TikTok

Food & Wine

Chicken and cannellini bean soup

<div> With store-bought chicken and a zesty, herby gremolata, this wonderful warmer is ready in 30 minutes! Ingredients </div> <div> <div> <div> Finely grated zest of 2 lemons 1 cup flat-leaf parsley, finely chopped 2 cloves garlic, crushed 1 store-bought barbecue chicken 1 Tbsp olive oil 20g butter 350g button mushrooms, thinly sliced 1 brown onion, finely chopped 1 red capsicum, deseeded, finely diced 540g jar tomato and basil pasta sauce 4 cup chicken stock 400g cans of cannellini beans, drained and rinsed Sea-salt flakes and freshly ground black pepper, to season Carta di musica, to serve </div> <div id="TeadsContainer0"></div> <div> <h2>Method</h2> <ol> <li> To make gremolata, combine zest, parsley and garlic in a bowl and set aside. Remove skin from chicken and discard. Shred meat. Set aside. </li> <li> Heat oil and butter in a large deep saucepan over a medium-high heat. When butter is melted, add mushroom and cook, stirring occasionally, for 10 minutes or until golden. Transfer to a bowl and set aside. Add onion and capsicum to pan. Cook, stirring occasionally, for 5 minutes or until onion is soft. </li> <li> Add tomato sauce, stock, beans, chicken and mushroom and bring mixture to the boil. Reduce heat and simmer for 15 minutes or until heated through. Season. </li> <li> Ladle soup into bowls, top with gremolata and serve with carta di musica bread. </li> </ol> Image: Better Homes & Gardens </div> </div> </div>

Food & Wine

4 tips to help you start a veggie garden

Image: Getty There is nothing quite like growing your own fruit and veggies at home. Here’s how to increase your chances of an abundant harvest. 1. Choose a sunny spot Whether you're planting some pots on your balcony or digging a dedicated space in your backyard, vegetables require sunshine. "Plant when there is some warmth in the soil – don't plant too early in the season when the soil is cold or too late when it's hot all the time." Regular watering is a must. A rain water tank is recommended. 2. Pick your favorite produce Start small while you learn the ropes, just planting two or three things that you like and will eat. If you know you like a leaf salad with tomatoes, just grow those things. Lettuce, beans, spring onions and snow peas are relatively easy starting points. 3. Nurture your soil Your veggies will only be as good as the soil you plant them in. "You can get potting mix from Bunnings and supplement it with garden scraps, potato peel and chicken manure to make your soil richer," he says. Good drainage is important, so if you're planting on a balcony, Jarvis suggests putting your pots on a table. If your backyard soil is clay and heavy, put some Gypsum Clay Breaker in to break up the clay or build a raised bed and fill it with potting mix and veggie scraps. As for bug deterrence, you shouldn't need to use insecticides. 4. Keep at it Like any new skill, it might take some trial and error to learn what works. Don't make the mistake of giving up too early. Once you get the hang of vegetable growing, the rewards are vast – for the planet, your health and your happiness. There is something reassuring and wonderful about growing your own food – it gets you outside and makes you feel good.

Food & Wine

If you took to growing veggies in the coronavirus pandemic, then keep it up when lockdown ends

The COVID-19 pandemic produced a run on the things people need to produce their own food at home, including <a href="https://www.abc.net.au/news/2020-03-24/coronavirus-panic-buying-of-edible-plants-at-nurseries/12082988">vegetable seedlings, seeds</a> and <a href="https://www.smh.com.au/national/scramble-for-backyard-chooks-follows-egg-panic-buying-20200401-p54g28.html">chooks</a>. This turn to self-provisioning was prompted in part by the high price rises for produce – including <a href="https://www.perthnow.com.au/news/coronavirus/cauliflower-and-broccoli-among-healthy-vegetables-whose-prices-have-skyrocketed-during-coronavirus-pandemic-ng-b881501930z">A$10 cauliflowers and broccoli for A$13 a kilo</a> – and empty <a href="https://www.theguardian.com/food/2020/mar/27/ive-never-seen-it-like-this-why-vegetables-are-so-expensive-in-australia-at-the-moment">veggie shelves in some supermarkets</a>. As well as <a href="https://www.news.com.au/finance/business/retail/bunnings-diy-garden-shopping-frenzy-as-virus-lockdown-takes-hold/news-story/413857a8c40b44af21eb90a1f88a594f">hitting the garden centres</a> people looked online for information on growing food. Google searches for “<a href="https://trends.google.com/trends/explore?date=all&q=how%20to%20grow%20vegetables">how to grow vegetables</a>” hit an all-time worldwide high in April. Hobart outfit Good Life Permaculture’s video on <a href="https://www.youtube.com/watch?v=hUqkZLSOdm0">Crisis Gardening - Fresh Food Fast</a> racked up over 80,000 views in a month. Facebook kitchen garden groups, such as <a href="https://www.facebook.com/SAKGF/videos/vb.107400965969813/2830266200384624/?type=3&theater">Stephanie Alexander Kitchen Garden Foundation</a>, sought to share information and inspiration. <h2>The good life</h2> Given the many benefits of productive gardening, this interest in increased self-sufficiency was an intelligent response to the pandemic situation. Experienced gardeners can produce enough fruit and vegetables year-round to supply two people from <a href="https://www.katlavers.com/the-plummery/">a small suburban backyard</a>. <a href="https://www.sciencedirect.com/science/article/pii/S2211335516301401" title="Gardening is beneficial for health: A meta-analysis">Productive gardening improves health</a> by providing contact with nature, physical activity and a healthier diet. Contact with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6780873/" title="Does Soil Contribute to the Human Gut Microbiome?">good soil bacteria</a> also has positive health effects. While Australians have traditionally valued the feeling of independence imparted by a degree of self-sufficiency, psychological benefits arise from the <a href="https://uwap.uwa.edu.au/products/reclaiming-the-urban-commons">social connectedness encouraged by many forms of productive gardening</a>. Amid COVID-19, gardeners gathered online and community gardens around the world brought people together through gardening and food. In some areas, community gardens were <a href="https://www.cbc.ca/news/canada/london/ontario-community-gardens-essential-1.5545115">declared essential because of their contribution to food security</a>. Although Australian community gardens paused their public programs, most remained open for gardening adhering to social distancing regulations. <img src="https://images.theconversation.com/files/329929/original/file-20200423-47826-1iul3x5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="" /> Community gardens have an important role to play in food resilience. Andrea Gaynor <h2>We always dig deep in a crisis</h2> Vegetable gardening and poultry-keeping often surge in popularity during times of social or economic insecurity, such as the COVID-19 pandemic. These responses are built on an established Australian tradition of home food production, something I have <a href="http://www.environmentandsociety.org/sites/default/files/key_docs/harvest_of_the_suburbs__andrea_gaynor_with_title_and_content.pdf">researched in depth</a>. Yet history tells us it’s not easy to rapidly increase self-provisioning in times of crisis – especially for those in greatest need, such as unemployed people. This is another reason why you should plant a vegetable garden (or keep your current one going) even after the lockdown ends, <a href="https://www.sustain.org.au/wp-content/uploads/2020/04/Urban-Agriculture-Manifesto-2020-1.pdf">as part of a broader suite of reforms</a> needed to make our food systems more fair and resilient. In the second world war, for example, Australian food and agricultural supply chains were disrupted. In 1942-3, as the theatres of war expanded and shortages loomed, the YWCA organised women into “<a href="https://www.awm.gov.au/articles/encyclopedia/homefront/victory_gardens">garden armies</a>” to grow vegetables and the federal government launched campaigns encouraging home food production. Community-based food production expanded, but it was not possible for everyone, and obstacles emerged. In Australia, there were disruptions in the supply of seeds, fertiliser and even rubber for garden hoses. In London, resourceful gardeners scraped pigeon droppings from buildings to feed their victory gardens. Another problem was the lack of gardening and poultry-keeping skills and knowledge. The Australian government’s efforts to provide good gardening advice were thwarted by local shortages and weather conditions. Their advertisements encouraging experienced gardeners to help neighbours may have been more effective. <a href="https://images.theconversation.com/files/334896/original/file-20200514-167768-brf3j3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/334896/original/file-20200514-167768-brf3j3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="" /></a> Australian government ‘Grow Your Own’ campaign advertising, 1943. National Archives of Australia, Author provided Home food production has also increased during times of economic distress. During the <a href="https://www.nma.gov.au/defining-moments/resources/great-depression">Great Depression</a> in the 1920s and 1930s, a health inspector in the inner suburbs of Melbourne reported, with satisfaction, that horse manure was no longer accumulating: <blockquote> … being very much in demand by the many unemployed who now grow their own vegetables. </blockquote> The high inflation and unemployment of the 1970s – as well as the oil shocks that saw steep increases in fuel prices – saw more people take up productive gardening as a low-cost recreation and buffer against high food prices. The urge to grow your own in a crisis is a strong one, but better preparation is needed for it to be an equitable and effective response. <a href="https://images.theconversation.com/files/329926/original/file-20200423-47804-pldop7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/329926/original/file-20200423-47804-pldop7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="" /></a> How to grow your own vegetables… as long as you like endive. Andrea Gaynor <h2>Beyond the pandemic</h2> The <a href="https://www.9news.com.au/national/coronavirus-home-gardening-explosion-fruits-vegetables-lockdown/3cf0476b-9fe0-432e-b5c9-d37b9390a12f">empty shelves at nurseries and seed suppliers</a> seen earlier this year tell us we were again insufficiently prepared to rapidly scale up productive home gardening. We need to develop more robust local food systems, including opportunities for people to develop and share food production skills. These could build on established programs, such as western Melbourne’s <a href="https://mysmartgarden.org.au/">My Smart Garden</a>. Particularly in built-up urban areas, provision of safe, accessible, free or low-cost gardening spaces would enable everyone to participate. More city farms with livestock, large-scale composting and seed saving, can increase local supplies of garden inputs and buffer against external disruption. Like other crises before it, COVID-19 has exposed vulnerabilities in the systems that supply most Australians with our basic needs. While we can’t grow toilet paper or hand sanitiser, there is a role for productive gardens and small-scale animal-keeping in making food systems resilient, sustainable and equitable. Self-provisioning doesn’t replace the need for social welfare and wider food system reform. But it can provide a bit of insurance against crises, as well as many everyday benefits.<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; text-shadow: none !important;" src="https://counter.theconversation.com/content/135359/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/andrea-gaynor-285129">Andrea Gaynor</a>, Associate Professor of History, <a href="https://theconversation.com/institutions/the-university-of-western-australia-1067">The University of Western Australia</a> 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/if-you-took-to-growing-veggies-in-the-coronavirus-pandemic-then-keep-it-up-when-lockdown-ends-135359">original article</a>. Image: Shutterstock

Home Hints & Tips

Brace yourself! Veggie and fruit prices set to skyrocket in Australia

The global coronavirus pandemic is starting to impact the fruit and vegetable industry in Australia, with fears that there will be a 25 per cent hike in the price of fresh veggies over the summer. This is due to the strict travel restrictions that cut off access to seasonal harvest crews, with NSW being short 90,000 workers. “We usually use backpackers. And we have not had one person,” Orange farmer Guy Gaeta told <a rel="noopener" href="https://7news.com.au/travel/food-wine/fruit-and-vegetable-prices-set-to-skyrocket-in-australia-due-to-labour-shortage-c-1723615" target="_blank">7NEWS</a>. <blockquote class="twitter-tweet"> Fruit and vegetable prices are set to soar by up to 25 per cent across Australia this summer due to a COVID-induced labour shortage. More on this story: <a href="https://t.co/lgc7kaIb1O">https://t.co/lgc7kaIb1O</a> <a href="https://t.co/ZPkF42Dvbr">pic.twitter.com/ZPkF42Dvbr</a> — Sunrise (@sunriseon7) <a href="https://twitter.com/sunriseon7/status/1336049257384570881?ref_src=twsrc%5Etfw">December 7, 2020</a></blockquote> Gaeta has been a cherry farmer for 35 years and has been forced to call in contractors this year, which costs producers more and passes on the price increase to customers. “We’ve exhausted virtually all of the domestic workforce that actually want to work on a farm and now we’re desperately trying to get people in from overseas,” NSW Agriculture Minister Adam Marshall said. CEO of NSW farmers Pete Arkle said the reality is that they won’t have enough people to pick this season’s crop. “It’s tragic to see crops wilting on the vines or rotting on trees,” he said.

Legal

Why you NEED to put your fruit and veggies in the dishwasher

A woman has gone viral after sharing her food hygiene hack – washing fruit and vegetables in the dishwasher. In a TikTok clip, the user @smilelop showed how she removed dirt and bugs from her produce. She arranged a variety of fresh food products on the top shelf and bottom drawer before pouring in a capful of distilled white vinegar in the detergent compartment. She then set the machine running, and the video cut to seemingly washed and clean crops. <blockquote style="max-width: 605px; min-width: 325px;" class="tiktok-embed" data-video-id="6824889367530704133"><a rel="noopener" href="https://www.tiktok.com/@smilelop" target="_blank" title="@smilelop">@smilelop</a> <a rel="noopener" href="https://www.tiktok.com/tag/cleanvegetables" target="_blank" title="cleanvegetables">##cleanvegetables</a> <a rel="noopener" href="https://www.tiktok.com/tag/cleanfruit" target="_blank" title="cleanfruit">##cleanfruit</a> <a rel="noopener" href="https://www.tiktok.com/tag/tiktoktips" target="_blank" title="tiktoktips">##tiktoktips</a> <a rel="noopener" href="https://www.tiktok.com/tag/vinegar" target="_blank" title="vinegar">##vinegar</a> <a rel="noopener" href="https://www.tiktok.com/music/PONETE-ASÍ-6792622683843513093" target="_blank" title="♬ PONETE ASÍ - melojnico">♬ PONETE ASÍ - melojnico</a></blockquote> The video has now been viewed more than a million times, but some viewers on the comment section were sceptical of the hack. “I literally don’t know why this would be necessary,” one wrote. “I mean a light vinegar solution is good to kill bacteria and some fruit has wax film on it, but dishwasher? Come on girl,” another replied. According to <a href="https://foodsafety.asn.au/fruit-and-vegetables/">the Food Safety Information Council</a>, washing fruits and vegetables under running water and drying them can help remove loose soil and remove many bacteria and viruses. The council also advised practicing safe hand washing and hygiene before preparing food or cooking.

Food & Wine

Delicious veggie smoothies to try this spring

Homemade smoothies are the perfect way to boost your vitamin and nutrient intake during the warmer months – but rely too heavily on juicing or blending your fruit, and you could end up missing out on essential fibre throughout the day. Vegetable-based smoothies, on the other hand, are packed with a high number of nutrients, are low in calories and help control cravings. Here’s our round up of the best thirst-quenching veggie smoothies that are not only easy to make, but look and taste great too. 1. Ruby red beetroot smoothie Detox and hydrate with this bright beetroot smoothie, which is rich in antioxidants, and vitamin A and C. You’ll need ½ beetroot, ½ a cucumber and 5 carrots. Chop all ingredients and blend until smooth. <a href="https://greatist.com/health/new-year-detox-recipes">(Recipe via Easy Detox).</a> 2. Green immunity smoothie Self-confessed smoothie addict, Chris from Tales of a Kitchen, uses a combination of spices, aromatics and green veggies to create the ultimate immune-boosting drink. Get the recipe <a href="http://talesofakitchen.com/breakfast/green-immunity-smoothie-and-i-quit-sugar-smoothie-ebook/">here.</a> 3. Super cucumber and ginger smoothie Make this zesty green smoothie featuring cucumber and spinach for an easy way to boost your leafy green intake throughout the week. Add apple and honey for a touch of sweetness or try it with your low calorie sugar substitute of choice. Get the recipe<a href="http://talesofakitchen.com/breakfast/super-green-super-vibrant-cucumber-apple-and-ginger-smoothie/"> here. </a> Republished with permission of <a href="https://www.wyza.com.au/articles/lifestyle/food-and-wine/delicious%C2%A0veggie-smoothies-to-try-this-spring.aspx">Wyza.com.au.</a>

Food & Wine

Boost your veggie intake with a sweet potato chickpea burger

Up your veggie intake with ease thanks to these sweet potato and chickpea burgers. Makes: 4 Prep time: 20 + 30 mins chill Cooking time: 35 mins Ingredients <ul> <li>600g sweet potato, peeled, halved lengthways</li> <li>400g can chickpeas, rinsed, drained</li> <li>1 small red onion, finely chopped</li> <li>2 garlic cloves, crushed</li> <li>1/2 lemon, juiced</li> <li>2 tbs smokey chipotle spice blend or fajita seasoning</li> <li>1/2 cup flat-leaf parsley leaves, finely chopped</li> <li>1 cup fresh breadcrumbs</li> <li>¼ cup raw couscous</li> <li>olive oil cooking spray</li> <li>hamburger buns </li> <li>Wedges iceberg lettuce</li> <li>Onion jam & chipotle mayonnaise, to serve</li> </ul> Methods <ol> <li>Chop the sweet potato into 3cm chunks. Place onto a microwave-safe plate. Cover with a damp paper towel. Microwave 7-8 minutes or until just tender when tested with a skewer. Drain any excess water. Smash with a fork then transfer to a bowl. Cool 15 minutes.</li> <li>Combine chickpeas, onion, garlic, lemon juice and spice in a food processor. Season, process until mixture almost comes together. Add to the sweet potato with the parsley, breadcrumbs and raw couscous. Shape mixture into 4 patties. Place on a lined baking tray, cover and refrigerate for 30 minutes to firm up if time permits. </li> <li>Place a flat tray into the oven. Preheat oven and tray 220°C fan forced. Spray both sides of the patties with oil. Place onto the hot tray. Cook 15 minutes, turn and cook for a further 10 minutes until light golden.</li> <li>To serve, spread onion jam over the base of burger buns. Top with lettuce and sweet potato pattie. Drizzle with chipotle mayonnaise. Serve.</li> </ol> Recipe credit of <a href="http://australiansweetpotatoes.com.au/">Australian Sweet Potatoes</a>.

Food & Wine

Try something different with vegetarian spring rolls

Make restaurant quality spring rolls at home, with this easy to follow recipe. Serve with a splash of sweet chili sauce or soy sauce for extra flavour. Serves: 6 Ingredients <ul> <li>1 cup of vermicelli noodles </li> <li>1 cup of grated taro</li> <li>1 cup of grated choko</li> <li>1 cup of finely sliced Chinese mushrooms</li> <li>1 cup of thinly sliced green beans</li> <li>1 cup of sliced onions</li> <li>1 egg yolk</li> <li>9 rice paper sheets</li> <li>Cooking oil</li> <li>Salt and pepper for seasoning</li> </ul> Directions <ol> <li>Prepare the vermicelli noodles by soaking in boiling water until they are soft (then rinse with cold water)</li> <li>Separate the rice paper sheets. Each spring roll with require 1 1/2 rice paper sheets. Lay out the full size sheet and place the half sheet on top, on the side closest to you. </li> <li>Spoon a sixth of the mixture onto the rice paper where there is a double thickness. Roll the spring roll, tucking in the edges of the paper as you roll. </li> <li>Pour oil to a depth of around 2cm (1 inch) in a fry pan over a high heat</li> <li>Once the oil is hot, the spring rolls can be cooked. To test whether the oil is hot enough, place the tip of a wooden chopsticks into the oil. If the oil is hot, bubbles will form off the submerged portion of the chopsticks. Place the spring rolls in the pan so that the open flap from rolling the spring rolls is facing down in the pan. As the spring rolls cook, turn the rolls in the same direction as they were folded. </li> <li>When the spring rolls are golden brown they are ready to eat. </li> </ol> Tips <ul> <li>Choko is a vine plant, and highly versatile. It has a mildly sweet flavour and firm texture. Head to <a rel="noopener" href="http://www.buyfruit.com.au/choko" target="_blank">buyfruit.com.au</a> to find out more. </li> <li>Popular in Polynesian cuisine, Taro can be used as a substitute for potatoes, and can be found in most local grocery stores. Head to <a rel="noopener" href="http://www.woolworths.com.au/wps/wcm/connect/website/woolworths/freshfoodideas/fresh+food+guides/whatsinseason/taro" target="_blank">Woolworths online</a> to find out more. </li> <li>If unable to purchase Choko or Taro, you can easily replace these with other ingredients: think thinly sliced carrots and/or shredded Chinese cabbage.</li> </ul> Hungry Traveller’s Travel Bites. From Australia, to Vietnam and from Italy to Ireland, The Hungry Traveller has combined his two greatest passions; food and travel, as he goes one an extraordinary trip around the world. The Hungry Traveller has been globetrotting for the last fifteen years and discovered that food always takes centre stage on his world-wide adventures. The book ‘Travel Bites’ details his experiences about food and culture in a unique and personal way. Each chapter includes a recipe for a dish inspired by the host country. “The Hungry Traveller combines two of the greatest pleasures of life, travelling and eating, to bring you a book full of fantastic sights, tastes and cultures.” – Linda Hall, Books Editor, Hawke’s Bay Today newspaper. A synopsis of ‘Travel Bites’ can be found on <a rel="noopener" href="http://www.angusrobertson.com.au/books/travel-bites-the-hungry-traveller/p/9781908959133" target="_blank">Angus and Robertson</a>. Originally published by Wattle Publishing. Recipe: © The Hungry Traveller, Travel Bites, 2013 Republished with permission of <a href="https://www.wyza.com.au/recipes/vegetarian-spring-rolls.aspx">Wyza.com.au</a>.

Food & Wine

Supermarket hack: Coles' new discount to save you money

Tossing through the ugly fruits and veggies to get the good ones will no longer be a problem shoppers have to face anymore. Supermarket giant Coles will now be selling “ugly” fruit and vegetables at discounted prices to reduce food waste. It’s new program "I’m Perfect" will sell fruit and veggies once considered “ugly” at reduced prices to customers who don’t mind a few blemishes or bruises. The low-cost items will include apples, oranges, pears, carrots, onions, sweet potatoes and lemons. The new I’m Perfect range has launched in Victoria and South Australia for a trial period. <img style="width: 500px; height:281.25px;" src="https://oversixtydev.blob.core.windows.net/media/7827113/perfect.jpg" alt="" data-udi="umb://media/829ed8d7f09e47f79b17bbf0aa7ff94f" /> The supermarket’s competitor Woolworths has been selling imperfect produce since 2014, through their Odd Bunch program. Coles General Manager of Produce Brad Gorman said in a statement the initiative would save a large quantity of fruit and veggies from being wasted. “Our customers know that regardless of shape, size or any small cosmetic blemishes, Coles produce is fresh and bursting with flavour,” he said. “So when we were thinking how to package produce that looked a little less than perfect, we thought we’d celebrate the fact that great-tasting fruit and veggies come in all shapes and sizes.” The new range has been well received by suppliers, including Adelaide Hills apple grower Tony Ceravolo. “All of our fruit is grown outdoors and exposed to the elements and while we do our best to minimise weather impacts, inevitably Mother Nature sometimes proves too strong for us,” he said. “[Coles is] encouraging people to buy our apples that are a little flawed on the outside, but with the same crunch and taste that’s adored by their customers. It’s win-win-win – a win for customers, a win for us, and a win for reducing food waste.”

Retirement Income

Family favourite: Vegetarian chilli beans

Mexican food is often a favourite with the whole family. If your kids are fussy about spice, leave out the chilli powder initially, then add it little by little each time you cook the dish to increase their tolerance. Time to prepare: 15 minutes Cooking time: 4 minutes Serves: 4 Ingredients: ½ red onion, chopped (use remainder for salsa) 1 red capsicum (pepper), seeds and membranes discarded, chopped 400g tin chopped tomatoes 1 tablespoon tomato paste (concentrated purée) 2 x 400g tins red kidney beans, drained and rinsed 3 teaspoons ground coriander 2 teaspoons ground cumin ½ teaspoon chilli powder 2 garlic cloves, crushed 2 dried bay leaves 125 ml good-quality vegetable stock 85g sour cream 2 tablespoons coriander (cilantro) leaves, coarsely chopped (optional) flour tortillas or steamed rice, to serve (optional) Avocado salsa 1 avocado, peeled and diced 2 tablespoons lemon juice 1 roma (plum) tomato, seeded and diced ½ red onion, thinly sliced 1–2 tablespoons olive oil Directions: 1. Place the onion, capsicum, tomatoes, tomato paste and beans in the slow cooker. Add the ground coriander, cumin, chilli powder, garlic and bay leaves. Pour in the stock and stir to combine well. Cover and cook on low for 4 hours. 2. Put all the avocado salsa ingredients in a bowl and gently stir to combine. Season to taste with sea salt and freshly ground black pepper. Cover and refrigerate until required. 3. Spoon the chilli beans into bowls. Top with a dollop of the sour cream and scatter over the coriander, if using. Serve with the avocado salsa and tortillas or steamed rice, if desired. Images and recipes from <a rel="noopener" href="http://t.dgm-au.com/c/185116/69171/1880?u=https://www.booktopia.com.au/slow-cooker-vegetarian-katy-holder/prod9781760523589.html?source=pla&gclid=CjwKCAjw3cPYBRB7EiwAsrc-uXW5TMKVsCrkFFQLKgIeqNuUjXagEPhzCuczSMiLwLeWraYFJ3006xoCOBMQAvD_BwE" target="_blank">Slow Cooker Vegetarian</a> by Katy Holder, Murdoch Books, RRP $29.99 Photography by Alan Benson

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