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Need a Weekly Meal Planner, a Grocery List, or Price Books? We Have 36 of ‘em.

Author: admin  //  Category: Nutrition

As with war, politics, and solving a Scooby Doo mystery, when it comes to saving cash and eating well, nothing is more important than having a plan. Grocery lists keep you from blowing dough on extraneous stuff. Price books give you the best possible food costs. Menu planners ensure you’re not scrambling to put dinner on the table, thus preventing dangerous bouts of crazy.

My own time-tested system combines a half-baked price book, hastily scrawled grocery lists, and yelling, “HON?! What are you in the mood for?” It works for now, but I’m thinking of going the pen-and-paper route. It’s working for Leigh, after all.

Fortunately, there are gazillions of downloadable menu planners, grocery lists, and price books all over the web. Unfortunately, many aren’t free, and involve some kind of weird sign-up or registration. Unless it’s for health insurance or Idol voting (Bowersox 4-evs), I hate doing that.

So, for your organizing pleasure, here are 36 free templates that’ll get you cooking. To know:

  • There are no memberships or sign-ups required.
  • All files are printable images, PDFs, or Excel spreadsheets.
  • To make sure the sites were kosher, I downloaded/opened at least one form from each page. My computer has not virusized yet. (KNOCK ON WOOD.) Still, use at your own risk.
  • Again: free.

If you’re craving more than a basic Word document, starred (*) entries go beyond the usual cells and tables. Their artsy graphic designs are Etsy worthy, and will look particularly cute hanging on your fridge.

Readers, if you know of any good templates/spreadsheets/whatever I missed, add ‘em in the comment section. Prettified ones will receive extra bonus points. (Meaning: a quiet “yay” in my small Brooklyn apartment.)

MULTIPLE RESOURCES
These websites include many different kinds of templates.

Better Budgeting
Basic weekly menu planner and weekly dinner planner, along with a grocery list organized by aisle.

Free Printable Grocery List
Dozens of grocery lists and menu planners, both blank and with pre-formatted checklists. Some have cute (but minimal) designs. Click on the sidebar and start printin’.

I’m an Organizing Junkie
Grocery list and weekly menu planner/grocery list combo. Formatted in boxes. A twist!

Keep and Share
Nice compilation of grocery lists for diet restrictions, including gluten-free, kosher, diabetic, lactose-free. Includes a pair of massive two-pagers, as well.

Mom’s Budget
Weekly and monthly meal planners, price logs, pantry inventories, and grocery lists in blue, green, orange, pink, and purple.

Money Saving Mom
Fourteen free downloads, including weekly, bi-weekly, and monthly menu planners as well as a master prep, ingredient, and shopping lists.

COMBINATIONS
Each of these single documents will do double-duty as say, a menu planner AND grocery list.

*A Feathered Nest
Menu planner/grocery list combo that’s super cute without being twee.

About.com
Weekly menu planner and shopping list.

*Carina Gardner
Anthropologie-esque weekly menu planner with a grocery list on the bottom. Nice! (It’s the one pictured at the top.)

*Design Sponge
A weekly menu planner/grocery list combo, as well as blank and checklist-style grocery lists. Cute!

Organized Home
Weekly menu planner and shopping list

*The Project Girl
Menu planner and shopping list, with the best design out of everything here. Very pretty!

Saving Your Cents
Weekly menu planner and shopping list. Simple and clean. Use #1. (The others are already on this list.)

PRICE BOOKS
Excel documents unless otherwise noted.

Cheap Cooking
You have to do a little deleting here, but it should work otherwise.

It’s Your Money
A larger file requiring unzipping.

No Credit Needed
Uncomplicated and easy to figure out. My favorite of these options.

Organized Home
This one’s not an Excel spreadsheet. It’s a fill-in-the-blank-with-your-own-pen-style price book.

MENU PLANNERS

Busy Bee Lifestyle
Weekly planner with separate columns for kids and adults. With a picture of a bee! (Note: I like bees.)

*Disney Family Fun
Dinner planner only, but with a cute, kid-oriented design.

*From the Kitchen of…
Super fun weekly planner. Be aware that it’s a big file, and has to be unzipped. I don’t know why, but it reminds me a little of a Lynda Barry cartoon.

Home Life Weekly
Rainbow colored weekly planner.

The Home School Mom
Has one with a weekly activity planner on the side, and one without. Pretty basic.

Main Street Mom
Super, super basic design. But effective.

Meal Planning Mommies
Weekly plan with “I’m a meal planning mommy!” written across the top. Helpful if you forget who you are, not helpful if you’re male.

Organized Home
Weekly menu planner made especially for notebooks.

*Petit Elefant
This one involves some re-sizing, but has a totally cute format and design.

Unclutterer
Available in spreadsheet or PDF form. Clean and efficient.

Vertex 42
Basic weekly, bi-weekly, and monthly menu planners in both portrait and landscape print styles.

GROCERY LISTS

Excel Template
Three printable spreadsheets of varying sizes, for general-to-specific shopping.

Mom Ready
Simple and straightforward checklist for your weekly trip.

Painted Gold
Simple blank list organized by department.

Pike’s Pickles
PDF files with both a blank list and formatted checklist.

Split Coast Stampers
Another checklist-style Excel spreadsheet. Also in PDF format if you scroll down a little further

Squawkfox
Landscape-style one-page checklist with many attractive boxes. Pretty thorough.

The Ultimatest Grocery List
Huge single-page checklist, with a massive bonus list for vegetarians! Maybe the best option if you’re looking for this kind of thing.

Vertex 42
Blank template organized by category. Handy.

Readers, whatchoo got? The comments are open!

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If you like this article, you might also enjoy:


What’s your milk worth?

Author: admin  //  Category: Nutrition

This is the text of a talk I gave to the La Leche League Ireland Conference on 7 March 2010. The accompanying PowerPoint presentation is attached to the posting of this blog on our website. See: http://info.babymilkaction.org/news/campaignblog070310

Many thanks for the invitation to speak at the Conference. I bring greetings from everyone at Baby Milk Action. No doubt many of you are in contact with Patti Rundall, our Policy Director, and Sarah Hansen, our Office Manager.

I’ve been asked to speak on the topic: “What is your milk worth?”

And I’ve been thinking about the different ways to answer this. My immediate thought was there’s a short answer and a long answer.

Here’s the short answer. [SLIDE: Baby Quinn poster]

If a picture is worth a thousand words, then a smile is worth a thousand more.

But I guess you do want some words from me too, so here’s the long answer.

What’s your milk worth?

Well, a La Leche League Conference doesn’t need me to explain how babies without breastmilk suffer greater short and long-term illness. Your milk is worth better health for your babies, which is priceless.

But I’m going to try to be a bit more precise than priceless.

So how does Euros 130/litre sound for the value of breastmilk? [SLIDE: € 130/l]

That’s how much neonatal units in hospitals in the UK pay to milk banks – but that’s not for the milk, that for the processing costs of the milk bank that collects and pasturises it. Premature babies fed on it have better chances of surviving.

That’s one figure. We can also consider the number of lives lost through babies not being breastfed and the cost to our health services. Breastmilk is the most locally produced natural food there is – replacement feeds require processing and transport which has an environmental impact. Mothers aren’t paid to breastfeed their babies, but if they don’t breastfeed, they have to pay for breastmilk substitutes, so we can think about the cost of that and the multi-billion Euro industry that has arisen and the harm that it does.

I imagine as you’ve asked me here from Baby Milk Action you’d like to know something about company marketing and what can be done to stop it. We can also turn this question around and ask, “What is breastmilk worth to us?” What will we do to defend breastfeeding.

These are the issues I’m going to explore in a bit more depth, starting with breastmilk being worth Euros 130/litre for neonatology units.

A litre will provide nourishment and protection to many babies, of course, as a few millitres is enough to fill the stomach of a premature baby. [SLIDE: Stomach sizes]

This image shows the stomach size of a normal new-born baby to get an idea. This comes from a reliable source – the LLL International website.

The reduction in Necrotising Enterocolitis is one of the main reasons for having donor milk for babies if they cannot receive their mother’s milk while in intensive care or undergoing Kangeroo care. NEC is where the tissue of the bowel dies and it is a big killer of premature babies. I visited the donor milk bank in Chester this week and they rarely have cases of NEC. Breastfeeding has sometimes been described as the continuation of the placenta and it finishes the job of the development of the digestive system.

Other hospitals where babies are dying from NEC are starting to source donor breastmilk from Chester. And just last month the National Institute for Clinical Excellence published its guidelines. I know there is a milk bank across the border in Irvinestown Health Centre in County Fermanagh and I understand it operates across Ireland and is providing donor milk to 700 babies per year. Like many milk banks, I also understand it relies to some extent on fundraising.

The figure I gave for the cost of processing human milk comes from Chester which is a charity and has to raise all its operating costs itself, about € 130,000 per year, and it processes 1000 litres. Someone once said, wouldn’t it be strange if health had all the money it needed and the army had to hold jumble sales for weapons. But in the world we live in, it is breastfeeding supporters who hold the jumble sales.

But that does not mean the work is not professional. [SLIDE: Chester conference] Chester is holding a milk bank conference in May – you can find out more information on their website. You’ll be able to find the notes for my talk on the Baby Milk Action website next week, but here is the address of the Chester site if you want to note it. This is particularly relevant to Neonatologists, so you might like to suggest your contacts attend.

The mothers who donate the milk are volunteers, of course. They do it, because they know the value of breastmilk.

I started out with Baby Quinn. A picture of contentment. But not just contentment. It is a picture of nurture and protection coming from the living substance that is breastmilk and the warm and love with which it is delivered.

You know better than me that breastfed babies are optimally fed. Denied breastmilk and fed with cow’s milk or soya milk, however much it is processed and adapted, they will have greater risk of short and long-term illness. Breastfeeding is worth life and health.

And illness costs not only the individual, but society as a whole. In 2006 we made a submission to the UK government as it was revising our Infant Formula and Follow-on Formula Regulations to implement a revised EU Directive. We made a submission calling for the government to implement the International Code of Marketing of Breastmilk Substitutes and subsequent, relevant Resolutions of the World Health Assembly in legislation. [SLIDE: The Code]

The Code and Resolutions, for short, set out how companies can and cannot market their products and came about as a direct result of the Nestlé boycott and wider campaign. The Code itself was adopted in 1981 and aims to protect breastfeeding and babies fed on formula.

BFLG submissionGovernments are called on to implement it and we asked our government to do so. We had built a coalition called the Baby Feeding Law Group [SLIDE: BFLG], consisting of the major health worker organisations and mother support groups and the submission (shown left) had the backing of all these organisations. If you don’t have such a coalition in Ireland, then it might be something to think about.

One of the questions in the UK Government consultation was about costs and we pulled together the figures available to us to make an economic case for protecting breastfeeding. [SLIDE: NICE report]

In the UK, a NICE costing report evaluated possible savings from Baby Friendly Initiative accreditation. They said.

“The evaluation assumes that a 10% improvement in initiation rates is a realistic target.

“On the basis of medical literature we assume that an increase in the number of babies that breastfeed will lead to a reduction in healthcare expenditure because of avoided cases of otitis media, gastroenteritis and asthma. On the basis of an annual birth rate of 605,634 a 10% improvement in breastfeeding would mean that 60,563 additional babies would be breastfed.”

[SLIDE: Cost savings]

• about 17,000 cases of otitis media avoided at a saving of £509,000.

• almost 3900 cases of gastroenteritis being avoided, at a saving of £2.6 million

• over 1500 cases of asthma being avoided, at a saving of £2.6 million.

• a reduction in the cost of teats and formula of £102,000

NICE. Postnatal care: routine postnatal care of women and their babies. Costing report: Implementing NICE guidance in England. London: National Institute for Health and Clinical Excellence; 2006. pp 36. www.nice.org.uk/page.aspx?o=345136

A US Study looked at savings to their welfare scheme from breastfeeding. [SLIDE: WIC]

Compared with formula-feeding, breastfeeding each infant enrolled in WIC saved US$478 (€350) in WIC costs and Medicaid expenditures (the US welfare schemes) during the first 6 months of the infant’s life.

Montgomery DL, Splett PL. Economic benefit of breast-feeding infants enrolled in WIC. J Am Diet Assoc 1997 Apr;97(4):379-85 www.ncbi.nlm.nih.gov/pubmed/9120189

They also looked at broader savings to the economy [SLIDE: 3.6 billion]

The US study found a minimum of $3.6 billion would be saved if breastfeeding was increased from current levels (64 percent in-hospital, 29 percent at 6 months) to those recommended by the U.S. Surgeon General (75 and 50 percent), for each year at the higher rate. Pro rata to the population of Ireland, this equates to € 40 million per year of improved breastfeeding.

Figure based on treatment of only three childhood illnesses: otitis media, gastroenteritis, and necrotizing enterocolitis.

This does not count the savings of the cost of formula.

It does include the loss of earnings of the 720 babies who were estimated to die each year in the US from Necrotizing Enterocolitis who would not have died if breastfed.

Weimer. The economic benefits of breastfeeding: A review and analysis, Food Assistance & Nutrition Research Report No. 13. Wash.D.C., USDA, 2001. www.ers.usda.gov/Publications/FANRR13/

In our submission in the UK, we recommended the government commission research on environmental impacts of babies not being breastfed – our figures are out of date. There is no food more locally produced and unprocessed than breastmilk. For formula we need to consider: [SLIDE: Environmental impact]

• Methane from cows is a greenhouse gas. Transport and processing impact.

• Resources used for packaging: 86,000 tons of tin plate would be used each year if every US baby was formula fed, with 550 million discarded tins (1991 figures).

• In 1987, 4.5 million feeding bottles were sold in Pakistan alone.

• A formula-fed 3-month old baby requires a litre of water a day for preparing formula and the equivalent of 73 kg of firewood per year, contributing to deforestation in poor countries.

Radford, A. Breastmilk: A world resource, Baby Milk Action, Cambridge, UK, 1991. www.babymilkaction.org/pdfs/worldresource91.pdf

Sore boobsThe UK Government, like the Irish Government, did not listen to the calls for implementing the Code and Resolutions and has done the bare minimum to implement the EU Directive. [SLIDE: Montoring report]. We produce monitoring reports on behalf of the Baby Feeding Law Group, which show the strategies companies are using. You see advertising for follow-on formula on television and idealising claims on formula labels, as well as promotion to health workers, sponsored events, misleading information and so on. The same as you have in Ireland. This is a Cow & Gate mailout after the company signed up a mother. [SLIDE: Sore boobs]

I bought some formula yesterday from the supermarket and I want to demonstrate what the companies are doing. [Formula Race - you had to be there to appreciate this!].

But these claims are misleading. Let’s look at the claims made about LCPs – Long Chain Polyunsaturated Fatty Acids. [SLIDE: LCPs]

Longchain polyunsaturated fatty acid supplementation in infants born at term

It has been suggested that low levels of long chain polyunsaturated fatty acids (LCPUFA) found in formula milk may contribute to lower IQ levels and vision skills in term infants. Some milk formulas with added LCPUFA are commercially available. This review found that feeding term infants with milk formula enriched with LCPUFA had no proven benefit regarding vision, cognition or physical growth.

Simmer K, Patole S, Rao SC. Longchain polyunsaturated fatty acid supplementation in infants born at term. Cochrane Database of Systematic Reviews 2008, Issue 1. Art. No.: CD000376. DOI: 10.1002/14651858.CD000376.pub2. www.cochrane.org/reviews/en/ab000376.html

[SLIDE: DH study]

Mothers are misled. ‘Myths stop women giving babies the best start in life’ Department of Health survey, May 2004:

“Myth: Over a third (34%) of women believe that modern infant formula milks are very similar or the same as breast milk

“Fact: Infant formula milk does not contain the antibodies, living cells, enzymes or hormones present in breastmilk. Breastmilk is designed for each individual baby and changes over time whereas infant formula milk is designed for every baby.”

http://www.dh.gov.uk/en/Publicationsandstatistics/Pressreleases/DH_4081944

So these and other claims are untrue, but companies base their marketing strategies upon them. This can have a devastating impact in developing countries where access to health care to treat sick infants is often lacking.

According to the Lancet series on child survival, improved breastfeeding could save 1.3 million under-5 babies every year.

[SLIDE: Lancet]

By improved breastfeeding, they mean 90% exclusive breastfeeding to 6 months, with continued breastfeeding for 99% of babies during the first year. We are a long way from that at present. But if it were not for breastfeeding, many more millions of babies would die each year.

Improving breastfeeding rates in the 42 countries where most under-5 deaths occur, could prevent 13% of those under-5 deaths. [SLIDE: Lancet comparison] That’s more than would be saved by:

• universal provision of safe water and sanitation (3%)

• universal provision of HIB, Tetanus and Measles vaccines (4%, 2%, 1%).

(Combined total 10%)

Appropriate introduction of complementary foods could save a further 6%.

[SLIDE: World Bank estimate] The World Bank has estimated that meeting the health Millenium Development Goals of providing universal access to safe water and sanitation by 2015 at US$ 30 billion (€22 billion) per year. Of course, there needs to be the improvements to water, sanitation and vaccination, but this give an indication of the value of increasing breastfeeding, which could save more lives. Indeed, many of the children who survive unhealthy conditions would have died if they had not been breastfed.

The Costs of Attaining the Millennium Development Goals, World Bank, accessed March 2010, www.worldbank.org/html/extdr/mdgassessment.pdf

Where is the money and support for breastfeeding? Putting money into breastfeeding support and taking action over marketing are political decisions. And the baby food industry is big money. [SLIDE: Baby food industry]

The retail value of the global baby food market in 2008 according to analysts Euromonitor was € 23 billion. Two-thirds of this is formula. So there’s about a € 15.3 billion industry because of babies not receiving breastmilk. Let’s consider that some babies cannot be breastfed because they are abandoned or orphaned without access to alternative supplies of breastmilk or because the mother cannot breastfeed for medical reasons. Formula is essential for some babies, so let’s knock off the formula required as a nutritional medicine and reduce the sum to € 15 billion to reflect the value of the breastmilk that is being substituted.

To defend this market, companies battle against regulation. According to Euromonitor: [SLIDE: Industry action].

“The industry is fighting a rearguard action against regulation on a country-by-country basis,”

“Government Regulation a Growing Constraint”.

“There are significant international variations in the regulations governing the marketing of milk formula, which are reflected in sales differences across countries.”

To finish, I want to turn this question around and ask you: “What is your milk worth?” By which I mean, what are you doing to defend breastfeeding?

In the discussion about the Politics of Breastfeeding yesterday, people were wanting to know what they could do. We’ll be able to explore this more in the discussion, but I want to see if I can inspire you with a story from the Philippines. This is a country where, according to WHO, 16,000 babies die every year because they are not breastfed.

Nestle NestogenIn 2006 the Department of Health introduced regulations to stop companies marketing formula as if it would turn babies into geniuses. [SLIDES: Abbott, Nestlé].

Abbott’s formula had an IQ logo, with the word ‘eye’ in the letter ‘I’, suggesting it benefits visual and mental development. Nestlé undermined the legally required ‘breastmilk is best for babies’ message with a colourful logo claiming its formula contains, “Brain Building Blocks”. These are referring the the LCPs I mentioned before – where the Cochrane Library review found such claims are not proven.

The pharmaceutical companies that make formula took the government to the Supreme Court and the US Chamber of Commerce wrote to the President demanding the law be struck down or American companies would pull out of the country.

Here’s what happened next [SLIDES: Philippine campaign - showing demonstrations, media work, letter-writing campaigns, petitions, UNICEF DVD, culminating in the 'brave breasts' protest outside the Supreme Court. Also see Update 40].

Now, topless protests might not be the thing to do in Ireland. But next time you see an advertisement you might like to remember this story and think, “What is breastmilk worth?” [SLIDE: Action ideas]

Is it worth a letter to the Advertising Standards Authority? Sending violations to La Leche Leage? Starting a campaign in Ireland?

[SLIDE: International ideas - boycott] Supporting the boycott of Nestlé, worst of the companies? Writing to all companies about practices that harm health. Our current priority is Nestlé’s new strategy of claiming its formula ‘protects’ babies. This is about the LCPs we hear about earlier. This label shows that campaigning works. It is from Malawi, one of the world’s poorest countries and Nestlé refused to translate it into the national language until we campaigned and shamed it on UK television.

Here’s the challenge facing you in Ireland. [SLIDE: Breastfeeding rates]

“Ireland is in the unenviable position of having the lowest breastfeeding rates in Europe and this has been the situation for at least two generations.

“Currently only about 40% of new mothers in Ireland initiate breastfeeding and many of these cease doing do so before their infants are four months old.”

Fallon M, Breastfeeding in Ireland, Department of Health and Children, Accessed March 2010, www.equality.ie/index.asp?docID=586

I understand the situation has improved slightly from this figure, but rates are still low.

Here’s the hope. [SLIDE: The hope]

La Leche League Ireland exists.

You have come to the Conference.

You know what your milk is worth!!

[SLIDE: Contact us]

Baby Milk Action can help. So do please visit our website and stay in touch. Also look out for an online training course on monitoring which is being added to our website.

Do artificial sweeteners enhance fullness?

Author: admin  //  Category: Nutrition


Judging by our growing waistlines probably not, but I’m reporting on this study to support a point.

The study, a small one published in the journal Diabetes Care in December of last year, investigated blood levels of GLP-1 (a satiety peptide which when produced increases satiety), glucose and insulin in 22 healthy weight individuals following the ingestion of diet soda or carbonated water prior to the consumption of 75grams of glucose.

The findings?

Following ingestion of artificially sweetened beverages the subsequent ingestion of a sugar load led to enhanced release of GLP-1.

So can anybody draw real life conclusions from this study?

Nope. The study’s small, it didn’t look at actual satiety and there are many more components to diet soda than just artificial sweeteners.

So why did I bother to post?

When it comes to artificial sweeteners it seems to me that the media and blogosphere tends to report based on the visceral belief that artificial sweeteners must be bad for us and that belief supersedes good evidence based reporting and leads folks to report on bad, preliminary or weak studies as evidence that sweeteners are unhealthy. The corollary to this is that bloggers and the media, while regularly trumpeting results from small studies as vilifying for sweeteners virtually ignore studies that suggest perhaps sweeteners aren’t so bad or in some cases perhaps even good.

Me?

While I don’t have any disclosures to make regarding ownership of shares or income streams from the sweetener industry my take on the weight of the evidence places the consumption of excess amounts of sugar as a riskier behaviour than the consumption of artificial sweeteners.

The point of this post? To remind my fellow nutrition bloggers, writers and readers that evidence trumps belief.

Before/when writing/reading a blog post or article consider the underlying study and ask yourself whether or not it’s important enough to care about. Rat and mice studies, studies with very small numbers of folks, poorly controlled studies – certainly they can be interesting and can also point the way to future research, but please don’t hang your hats on them.

Brown RJ, Walter M, & Rother KI (2009). Ingestion of diet soda before a glucose load augments glucagon-like peptide-1 secretion. Diabetes care, 32 (12), 2184-6 PMID: 19808921

Green Kitchen: Curried Apples and Acorn Squash Recipe

Author: admin  //  Category: Nutrition

Green Kitchen is a bi-weekly column about nutritious, inexpensive, and ethical food and cooking. It’s penned by the lovely Jaime Green.

Winter is not an easy time to eat locally in the Northeastern U.S. I hear it’s already spring in California (at least judging by the weather and produce), and Florida has its famed citrus. Though still seasonal by the time they get here, in transit those Sunshine State oranges have incurred the carbon debt and nutrient loss of shipment and storage, not to mention the wear and tear of a big chain supermarket.

Local, seasonal food is the holy grail of the conscientious urban eater. Okay, a garden would be better; there’s no trucking required, and the food is as fresh as can be. But when you live in a one-bedroom with east-facing windows that look onto another building, your growing options are scarce. (See also: last summer’s failed herb garden. The basil and rosemary died for lack of sun.)

So, I try to shop as much as possible at the greenmarket. Chatting with the farmer isn’t quite the same as getting my hands dirty, but it will do for now. At least the food comes from not-too-far away.

But February! Jeez, February, you break my heart. Sure, the seafood guys are still at the market, along with the wineries, the goat cheese lady, and the bags of locally braided pretzels, but produce is scarce. Thin on the ground. Thin in the air. Generally pretty trim. (Quoting Eddie Izzard might not help, but it makes me feel better.)

Last weekend, in terms of produce, my local farmers market boasted: mushrooms, onions, potatoes, apples, sweet potatoes, and squash. Not exactly a variety of nutrients therein. I left with an onion and two apples in my canvas bag. I knew the apples had been in storage since the fall, almost as long as the acorn squash on my kitchen table.

The squash’s stripes had gone from green to orange, but that’s the point of winter squash, right? With their thick skins and all? To stay good for months? Sure. Local from last December still equals local. Local in a lazy kitchen.

Roasting a halved acorn squash with butter and brown sugar is tasty enough, but I wanted to try something new. Inspired by this recipe from Epicurious and this one I posted on CHG a while back (plus a little old fashioned making-it-up-as-I-went) I ended up with a sweet, flavorful-but-not-spicy side dish that I’m very happy with.

Seasoning the apples and squash separately gives a little more variety to the dish; the squash receives more of the sweet-tasting garam masala, while the apples get a heavier hand with the curry powder. A splash of apple juice keeps everything moist, though you could probably roast this, too, with maybe a touch more oil.

Note: though the rind was very pretty, it didn’t make for easy eating. I added peeling to the instructions so you don’t have to pull shards of squash skin from your mouth. Additionally, the prices below reflect greenmarket/local apples, squash, and onions. In general, buying them there is fresher, kinder to the environment, and more supportive of my local economy. In this case, it’s cheaper than supermarket produce, as well.

Not having had the foresight, freezer space, or extra dough to lay in a frozen store of last summer’s veggies, I do what I can. But it’s nice, when you can, to go whole hog (whole local, grass-fed, ethically raised hog) and make an entire dish from foods (relatively) nearby.

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If you like this recipe, you might also like:

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Curried Apples and Acorn Squash
Serves 4

1 acorn squash
2 apples, cubed (I used something that looked like Galas, but I bet Granny Smiths would add a nice tartness. I’d avoid anything mushy like Macs.)
1 medium onion, chopped
¼ c apple juice or cider
1 t (plus a dash) curry powder
1 T maple syrup
1 t garam masala
½ t powdered ginger
¼ t salt
dash of nutmeg
1 ½ T butter
1 T olive oil

1) Preheat oven to 350F. Line a baking dish with aluminum foil (or not, if you like scrubbing).

2) Peel and cut the squash into cubes, 1 to 1½ inches on a side.

3) In a bowl mix 1 T olive oil, 1 T maple syrup, 1 t garam masala, ½ t powdered ginger, ¼ t salt, and a dash of curry powder. Add squash cubes and toss to coat.

4) Spread into your baking pan, in as close to in a single layer as possible. Bake about 25 minutes, stirring once or twice for even cooking.

5) Meanwhile, melt 1 T butter in a large skillet over medium heat. Add onion, a sprinkle of salt, and sauté until tender, maybe 12 minutes.

6) Add 1 t curry powder and a dash of nutmeg and stir for 1 minute.

7) Add apples and saute a few more minutes, until the apples are hot. Transfer to a bowl to wait for the squash.

8) Once the squash’s 25 minutes are up, add the apple mixture to the squash in the baking dish. Sprinkle with ¼ c apple juice, and stir together. Bake another 20 minutes or so, until the squash is tender.

Approximate Calories, Fat, Fiber and Price per Serving
237 calories, 9.6 g fat, 5.8 g fiber, $0.93 (4 servings)

Calculations
1 acorn squash: 345 calories, 1g fat, 13g fiber, $1.00
2 apples: 143 calories, 0.5g fat, 6.5g fiber, $1.25
1 medium onion: 106 calories, 0g fat, 3g fiber, $0.75
¼ c apple juice or cider: 30 calories, negligible fat or fiber, $0.15
1 t (plus a dash) curry powder: negligible calories or fat, 0.5g fiber, $0.04
1 T maple syrup: 52 calories, negligible fat or fiber, $0.25
1 t garam masala: negligible calories, fat, fiber, $0.02
½ t powdered ginger: negligible calories, fat, fiber, $0.01
¼ t salt: negligible calories, fat, fiber, $0.01
dash of nutmeg: negligible calories, fat, fiber, $0.01
1 ½ T butter: 153 calories, 17g fat, 0g fiber, $0.11
1 T olive oil: 120 calories, 14g fat, 0g fiber, $0.12
TOTALS: 949 calories, 38.5g fat, 23g fiber, $3.72
PER SERVING (TOTAL/4): 237 calories, 9.6g fat, 5.8g fiber, $0.93


Green Kitchen: Curried Apples and Acorn Squash Recipe

Author: admin  //  Category: Nutrition

Green Kitchen is a bi-weekly column about nutritious, inexpensive, and ethical food and cooking. It’s penned by the lovely Jaime Green.

Winter is not an easy time to eat locally in the Northeastern U.S. I hear it’s already spring in California (at least judging by the weather and produce), and Florida has its famed citrus. Though still seasonal by the time they get here, in transit those Sunshine State oranges have incurred the carbon debt and nutrient loss of shipment and storage, not to mention the wear and tear of a big chain supermarket.

Local, seasonal food is the holy grail of the conscientious urban eater. Okay, a garden would be better; there’s no trucking required, and the food is as fresh as can be. But when you live in a one-bedroom with east-facing windows that look onto another building, your growing options are scarce. (See also: last summer’s failed herb garden. The basil and rosemary died for lack of sun.)

So, I try to shop as much as possible at the greenmarket. Chatting with the farmer isn’t quite the same as getting my hands dirty, but it will do for now. At least the food comes from not-too-far away.

But February! Jeez, February, you break my heart. Sure, the seafood guys are still at the market, along with the wineries, the goat cheese lady, and the bags of locally braided pretzels, but produce is scarce. Thin on the ground. Thin in the air. Generally pretty trim. (Quoting Eddie Izzard might not help, but it makes me feel better.)

Last weekend, in terms of produce, my local farmers market boasted: mushrooms, onions, potatoes, apples, sweet potatoes, and squash. Not exactly a variety of nutrients therein. I left with an onion and two apples in my canvas bag. I knew the apples had been in storage since the fall, almost as long as the acorn squash on my kitchen table.

The squash’s stripes had gone from green to orange, but that’s the point of winter squash, right? With their thick skins and all? To stay good for months? Sure. Local from last December still equals local. Local in a lazy kitchen.

Roasting a halved acorn squash with butter and brown sugar is tasty enough, but I wanted to try something new. Inspired by this recipe from Epicurious and this one I posted on CHG a while back (plus a little old fashioned making-it-up-as-I-went) I ended up with a sweet, flavorful-but-not-spicy side dish that I’m very happy with.

Seasoning the apples and squash separately gives a little more variety to the dish; the squash receives more of the sweet-tasting garam masala, while the apples get a heavier hand with the curry powder. A splash of apple juice keeps everything moist, though you could probably roast this, too, with maybe a touch more oil.

Note: though the rind was very pretty, it didn’t make for easy eating. I added peeling to the instructions so you don’t have to pull shards of squash skin from your mouth. Additionally, the prices below reflect greenmarket/local apples, squash, and onions. In general, buying them there is fresher, kinder to the environment, and more supportive of my local economy. In this case, it’s cheaper than supermarket produce, as well.

Not having had the foresight, freezer space, or extra dough to lay in a frozen store of last summer’s veggies, I do what I can. But it’s nice, when you can, to go whole hog (whole local, grass-fed, ethically raised hog) and make an entire dish from foods (relatively) nearby.

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If you like this recipe, you might also like:

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Curried Apples and Acorn Squash
Serves 4

1 acorn squash
2 apples, cubed (I used something that looked like Galas, but I bet Granny Smiths would add a nice tartness. I’d avoid anything mushy like Macs.)
1 medium onion, chopped
¼ c apple juice or cider
1 t (plus a dash) curry powder
1 T maple syrup
1 t garam masala
½ t powdered ginger
¼ t salt
dash of nutmeg
1 ½ T butter
1 T olive oil

1) Preheat oven to 350F. Line a baking dish with aluminum foil (or not, if you like scrubbing).

2) Peel and cut the squash into cubes, 1 to 1½ inches on a side.

3) In a bowl mix 1 T olive oil, 1 T maple syrup, 1 t garam masala, ½ t powdered ginger, ¼ t salt, and a dash of curry powder. Add squash cubes and toss to coat.

4) Spread into your baking pan, in as close to in a single layer as possible. Bake about 25 minutes, stirring once or twice for even cooking.

5) Meanwhile, melt 1 T butter in a large skillet over medium heat. Add onion, a sprinkle of salt, and sauté until tender, maybe 12 minutes.

6) Add 1 t curry powder and a dash of nutmeg and stir for 1 minute.

7) Add apples and saute a few more minutes, until the apples are hot. Transfer to a bowl to wait for the squash.

8) Once the squash’s 25 minutes are up, add the apple mixture to the squash in the baking dish. Sprinkle with ¼ c apple juice, and stir together. Bake another 20 minutes or so, until the squash is tender.

Approximate Calories, Fat, Fiber and Price per Serving
237 calories, 9.6 g fat, 5.8 g fiber, $0.93 (4 servings)

Calculations
1 acorn squash: 345 calories, 1g fat, 13g fiber, $1.00
2 apples: 143 calories, 0.5g fat, 6.5g fiber, $1.25
1 medium onion: 106 calories, 0g fat, 3g fiber, $0.75
¼ c apple juice or cider: 30 calories, negligible fat or fiber, $0.15
1 t (plus a dash) curry powder: negligible calories or fat, 0.5g fiber, $0.04
1 T maple syrup: 52 calories, negligible fat or fiber, $0.25
1 t garam masala: negligible calories, fat, fiber, $0.02
½ t powdered ginger: negligible calories, fat, fiber, $0.01
¼ t salt: negligible calories, fat, fiber, $0.01
dash of nutmeg: negligible calories, fat, fiber, $0.01
1 ½ T butter: 153 calories, 17g fat, 0g fiber, $0.11
1 T olive oil: 120 calories, 14g fat, 0g fiber, $0.12
TOTALS: 949 calories, 38.5g fat, 23g fiber, $3.72
PER SERVING (TOTAL/4): 237 calories, 9.6g fat, 5.8g fiber, $0.93


Ask the Internet: Fast Breakfast for Students?

Author: admin  //  Category: Nutrition

This week’s question comes from a student. Man, haven’t we all been here?

Q: One thing I have always struggled with is having a good breakfast, especially on the go. I’m a college senior (class of 2010!) and my time is very limited in the mornings (probably because I get up at the latest I can). I have come to hate buying breakfast from the food carts or spending money (college/intern=broke) and would like to know any suggestions for any nutritious (and quick) meals in the morning. I have long commutes to Manhattan and usually have to eat on the go. Normally I try to eat fruit and a yogurt, or some sort of “cereal bar.”

Anyway hope you can help with some suggestions!

A: Good question, sweet reader. You’re definitely moving in the right direction with fruit; portable, cheap, and healthy, it beats the everloving crud out of Go-gurt and its rainbow-colored kin. If you can pack a big ol’ fruit salad, it would provide a little variety, too. Sprinkle nuts on it for kicks.

Since you’re eating on the subway, I assume oatmeal and/or cereal are poor options. Do you mind baking? If you can set aside an hour or two every other week, you can do granola bars, muffins, or banana bread. It’d set you up for the whole month, and each piece will probably run you between $0.15 and $0.35. These Cranberry Zinger Muffins from Cooking with Amy are wonderful, and I remember digging Everybody Likes Sandwiches version of Chai-spiced Apple Oatmeal Bread very much.

Readers, beyond that, I throw the question to you. What are your favorite portable breakfasts? How do you eat on the go?

Want to ask the interweb a question? Post one in the comment section, or write to Cheaphealthygood@gmail.com. Then, tune in next Tuesday for an answer/several answers from the good people of the World Wide Net.


Ask the Internet: Fast Breakfast for Students?

Author: admin  //  Category: Nutrition

This week’s question comes from a student. Man, haven’t we all been here?

Q: One thing I have always struggled with is having a good breakfast, especially on the go. I’m a college senior (class of 2010!) and my time is very limited in the mornings (probably because I get up at the latest I can). I have come to hate buying breakfast from the food carts or spending money (college/intern=broke) and would like to know any suggestions for any nutritious (and quick) meals in the morning. I have long commutes to Manhattan and usually have to eat on the go. Normally I try to eat fruit and a yogurt, or some sort of “cereal bar.”

Anyway hope you can help with some suggestions!

A: Good question, sweet reader. You’re definitely moving in the right direction with fruit; portable, cheap, and healthy, it beats the everloving crud out of Go-gurt and its rainbow-colored kin. If you can pack a big ol’ fruit salad, it would provide a little variety, too. Sprinkle nuts on it for kicks.

Since you’re eating on the subway, I assume oatmeal and/or cereal are poor options. Do you mind baking? If you can set aside an hour or two every other week, you can do granola bars, muffins, or banana bread. It’d set you up for the whole month, and each piece will probably run you between $0.15 and $0.35. These Cranberry Zinger Muffins from Cooking with Amy are wonderful, and I remember digging Everybody Likes Sandwiches version of Chai-spiced Apple Oatmeal Bread very much.

Readers, beyond that, I throw the question to you. What are your favorite portable breakfasts? How do you eat on the go?

Want to ask the interweb a question? Post one in the comment section, or write to Cheaphealthygood@gmail.com. Then, tune in next Tuesday for an answer/several answers from the good people of the World Wide Net.


Heart and Stroke Foundation Health Checks candy!

Author: admin  //  Category: Nutrition


Actually more like candy fortified with extra sugar.

But Yoni, the advertisement for the Del Monte Fruit Twists says says there’s no sugar added”.”

I beg to differ.

With the exception of natural flavour, colour and pectin the only ingredients are fruit concentrates. Wanna guess what the main ingredient of fruit concentrates are? Sugar. So much sugar that in each and every Health Check’ed serving of Fruit Twists there’s 3 teaspoons of the stuff which account for nearly 70% of each serving’s weight and 80% of each serving’s calories. Buy hey, it’s “natural” sugar, right?

According to the copy,

Get your daily servings of fruit in a convenient and delicious way with new Fruit Twists

Fruit?

Let’s compare blueberries with Blueberry & Raspberry Del Monte Fruit Twists. Gram per gram the Health Check’ed Twists have 600% more calories and 666% more sugar (Hmmm). Put another way, if you wanted to consume the equivalent number of calories from berries as you’d get from a two Twist “serving” you’d need to eat 3/4 of a cup of blueberries (and that 3/4 of a cup still won’t give you the sugar of the two tiny Twists).

But as with virtually everything Health Check’ed it gets worse.

Given that the Twists look exactly like Twizzlers, I decided to compare the two. Comparing Del Monte Fruit Twists – endorsed by the Heart and Stroke Foundation’s stellar dietitians – with Twizzlers, gram per gram we see identical calories and get this, 40% more sugar in the Health Check’ed Twists.

So once again here we have the dietitians from the Heart and Stroke Foundation discouraging the consumption of actual fibrous, nutritious, satiating fruits and berries by promoting and endorsing a heavily processed product that’s basically just a sugar-sweetened Twizzler.

They sure seem like a smart bunch.

As far as I’m concerned, the misinformation the Heart and Stroke Foundation is providing Canadians should be downright criminal but sadly there’s no law that prevents them from abusing the public’s trust.

Heart and Stroke Foundation Health Checks candy!

Author: admin  //  Category: Nutrition


Actually more like candy fortified with extra sugar.

But Yoni, the advertisement for the Del Monte Fruit Twists says says there’s no sugar added”.”

I beg to differ.

With the exception of natural flavour, colour and pectin the only ingredients are fruit concentrates. Wanna guess what the main ingredient of fruit concentrates are? Sugar. So much sugar that in each and every Health Check’ed serving of Fruit Twists there’s 3 teaspoons of the stuff which account for nearly 70% of each serving’s weight and 80% of each serving’s calories. Buy hey, it’s “natural” sugar, right?

According to the copy,

Get your daily servings of fruit in a convenient and delicious way with new Fruit Twists

Fruit?

Let’s compare blueberries with Blueberry & Raspberry Del Monte Fruit Twists. Gram per gram the Health Check’ed Twists have 600% more calories and 666% more sugar (Hmmm). Put another way, if you wanted to consume the equivalent number of calories from berries as you’d get from a two Twist “serving” you’d need to eat 3/4 of a cup of blueberries (and that 3/4 of a cup still won’t give you the sugar of the two tiny Twists).

But as with virtually everything Health Check’ed it gets worse.

Given that the Twists look exactly like Twizzlers, I decided to compare the two. Comparing Del Monte Fruit Twists – endorsed by the Heart and Stroke Foundation’s stellar dietitians – with Twizzlers, gram per gram we see identical calories and get this, 40% more sugar in the Health Check’ed Twists.

So once again here we have the dietitians from the Heart and Stroke Foundation discouraging the consumption of actual fibrous, nutritious, satiating fruits and berries by promoting and endorsing a heavily processed product that’s basically just a sugar-sweetened Twizzler.

They sure seem like a smart bunch.

As far as I’m concerned, the misinformation the Heart and Stroke Foundation is providing Canadians should be downright criminal but sadly there’s no law that prevents them from abusing the public’s trust.

chow chow chow

Author: admin  //  Category: Nutrition

So I’m tagging along on a business trip with John for the beginning of this week… and I forgot my camera cord… yup so no pictures for you yet, sorry about that. But I do want to tell you about this amazing appetizer I had last night. They were like buffalo wings… except they were shrimp. SO GOOD!Seriously jumbo gigantic shrimp with a barley there crust, drenched in buffalo wing sauce, and