Food

Food Waste Feast’s 2 Favorite Recipes to Make with Beans

Plus tips from a chef on how to cook with dried beans and ditch the cans

We all know having a can of beans on hand means whipping up dinner can happen pretty quickly. While we love a quick and easy dinner, we aren't as thrilled by a meal that might introduce us to some unnecessary chemicals. Why would whipping up some rice and beans do that? The quick answer is that cans are often lined with BPA, a substance often used to line aluminum cans to keep the food inside from reacting with the metal. So, we talked to a chef Mei Li, co-founder of restaurant Mei Mei in Boston, MA, forthcoming cookbook author, and co-founder of Food Waste Feast, to figure out what's up with dried beans.

Guess what we learned - dried beans aren't that scary.


And, they can be just as easy to use and maybe even more versatile than canned beans because you can make whatever amount you need. You can even prep them in a way that removes some of the enzyme that causes gas. The only difference is you have to do a little bit of prep. But, with an afternoon of prep, you can have the equivalent of a couple of cans of beans in your freezer ready to go - just like cans in your pantry. Bonus, if you buy them in the bulk area and bring your own bags/jars they are completely zero waste, and pretty cheap.

"Dried beans are more flavorful than canned, and are great to have in your fridge or freezer to add bulk and protein to a meal. Plus, the cooking liquid can make a delicious base for a soup or stew, especially if you add herbs or aromatics like garlic or onions as you cook your beans," said Chef Li, about why she loves using dried beans.

So, from our friend Mei, here are a couple of ways to prep dried beans. After you've properly hydrated and prepared your beans, we have a couple of suggestions for storing them. One of our favorite ways is to store them in repurposed glass jars. The beans can go with some of the cooking liquid into the glass jars and into the fridge if you will use them in the next couple of days. If you won't use them soon, they can go like that into the freezer too (after they have reached room temp), just microwave them for a bit to get them out of the jar. Or, you can drain them, spread them out on a plate or cookie sheet, freeze them, then once they are frozen, measure out about a cup and a half (which is the same as a standard can of beans) into glass jars or silicone bags and keep them in the freezer. They last for about 8 months in the freezer.

Tips from Mei:

If you don't cook dried beans or peas often, here are a few helpful things to know:

  • Rinse your beans before cooking, as they're not always cleaned before packaging
  • Soaking dried beans will make them cook more evenly, plus can help remove the enzyme that causes gas. If you don't soak your beans, they'll take longer to cook. If you do soak them, you can just pop them into a large bowl with a pinch of salt, cover them with a few inches of water and leave them for 12-24 hours (so you can do them before you go to bed and cook them the next night for dinner), then drain and rinse.
  • If you only have a few hours, you can do a fast soak by boiling the beans with a pinch of salt over high heat and letting them sit an hour, then draining and rinsing.

Read more about how to cook your beans on Food Waste Feast's website.

Once you've cooked your beans, here are two of Mei's favorite (and delicious!) recipes to whip up that use things you probably already have in your fridge and pantry.

Mei Li, Food Waste Feast

Leafy Greens Salad with Little Fish and Spiced Chickpeas

This feeds roughly 4 people, but you can easily increase or decrease amounts to feed more or less. Leave out the fish if you're cooking for vegetarians, and this dish is gluten-free (although if you do eat gluten, crunchy breadcrumbs or croutons are always welcome).

Here's what you need:

  • 2 cups cooked chickpeas or beans of your choice, laid out on a tea towel or paper towel to dry for a few minutes if pulled from liquid so they'll get crispier
  • extra-virgin olive oil
  • a few shakes each of the spices of your choice - I used paprika, cumin and turmeric
  • 6 to 8 cups leafy greens of your choice, from light lettuce leaves to heartier greens like the kale used above
  • A small tin of anchovies or sardines or tuna (optional)
  • 1 avocado, sliced (or any other veggies you want)
  • Optional toppings: breadcrumbs or croutons, nuts such as sliced almonds or pine nuts, shaved Parmesan or another cheese
  • Lemon juice or vinegar of your choice
  • Kosher salt and freshly ground pepper
  • 4 eggs, cooked to your liking

Preheat the oven to 400 degrees. Lay out the chickpeas on a rimmed baking sheet lined with parchment and bake for 30 to 40 minutes. Once cooled slightly, toss in a bowl with a drizzle of olive oil and a pinch of the spices of your choice. Set aside while you make the rest of the salad.

Place your greens in a bowl and toss with lemon juice, more olive oil, and kosher salt. I usually just do this by feel, but you're aiming for about 1 part acid (lemon juice or vinegar) to 2 or 3 parts olive oil. If your greens are heartier, like kale or chard, massage the dressing in to wilt the leaves a bit. Top with the tinned fish of your choice and other veggies and other items you're using. Add your eggs and enjoy!

Mei Li, Food Waste Feast

And, Kale Stem Pesto Pasta with Chickpeas or Beans

This vegetarian dish can be made vegan by leaving the cheese out of the pasta and pesto. Use gluten-free noodles or leave out the nuts to accommodate for those dietary restrictions. If you already have the chickpeas cooked, the dish can be done in less than half an hour, especially if you multitask and make the pesto while the pasta is cooking.

Here's what you'll need:

For the pesto

  • A food processor or blender
  • 3 cups kale and arugula with stems, or other leafy greens or herbs from chard to basil (use all stems here, set aside the leaves for tomorrow's salad
  • 1 smashed garlic clove
  • ½ cup grated Parmesan or other hard cheese
  • ¼ cup nuts of your choice, like walnuts or pine nuts (optional - I toss them in if I have them in the kitchen)
  • About ¾ cup extra-virgin olive oil
  • Kosher salt

For the pasta

To make the pesto, wash and clean your greens, roughly chop them, and set aside some leaves for tomorrow's salad. Ideally, put the greens in the fridge in a loose bag with a paper towel or clean cloth inside to soak up any extra moisture. You'll want about 3 cups of leaves and stems for the pesto - I used all the stems from a bunch of kale and they blended up easily.

Add the greens to your food processor or blender along with the garlic, cheese, and nuts. Pour in about half the olive oil and pulse to combine everything into a paste. Slowly drizzle in the remaining olive oil until the pesto reaches a loose saucy consistency. Add a generous pinch of salt and then season to taste.

To make the pasta, bring a large pot of salted water to the boil and cook your pasta according to package directions. Drain and transfer to a large serving bowl, then stir in your cooked chickpeas. Toss with ample pesto and season to taste. If you'd like to add some leafy greens and grated cheese or anything else you like on your pasta, go for it.

The next time your pantry is looking scarce, skip the retail store and head to your local farmers' market! Not only are these foods better for your health, but they often use less fossil fuels and you'll be contributing to the fight against climate change.

Supermarkets vs Farmers Markets

You may not realize it, but the food you see on the shelves in your neighborhood supermarket probably required a large amount of fossil fuel to get there. How else would a peach show up on the shelf in the middle of February?! Fossil fuels are needed to power machinery on farms, to transport food from other countries, to produce food packaging, and to create fertilizers and pesticides (1). And as we already know, fossil fuel consumption plays a huge role in climate change.

Instead of relying on internationally-sourced produce and lots of plastic, farmers' markets create a space where the focus is on locally produced food. Most markets only allow vendors to sell food that has been produced within 200 miles of the venue. Some markets are even more stringent and only allow the sale of food grown in the community or immediate surrounding farms. This has a huge impact in reducing the amount of fuel that is needed in the transportation of these foods. On average, locally sourced produce travels 27 times less distance compared to massed produced food (2). Less fossil fuels used means less stress on the climate!

Another problem with supermarkets is that they can rely on a ton of plastic to store its produce. Sometimes the plastic is needed to keep the produce fresh as it sits on shelves, sometimes it doesn't seem to serve a purpose at all (plastic-wrapped bananas, anyone?). Not only are these plastics unneeded, but they also have a toll on the environment. Over 99% of plastic is made from chemicals coming from fossil fuels (3). Plastics are responsible for clogging our drainage systems, leaching harmful chemicals that contaminate groundwater, and injuring and poisoning wildlife (4).

To reduce the amount of plastic waste, and thus fossil fuels, farmers opt out of using plastic packaging and market patrons are encouraged to bring reusable shopping bags to stow their purchases. Vendors at a farmers' market often stock produce on tables without any packaging whatsoever! Berries may come in a plastic container, but overall plastic use is pretty minimal.

Why Farmers' Markets?

Shopping at a farmers' market gives you a chance to connect directly with farmers and their support team. You can learn where the food was grown, and the important decisions behind certain growing practices like the cultivation of crops without the use of chemical fertilizers, pesticides, or other artificial agents AKA organic farming. A lot of vendors are certified organic by the USDA. If you're unsure, just ask!

An additional reason to shop at farmers' markets is because they often provide a wide-variety of foods that are not available in grocery stores. Ever wonder what a pluot or zebra melon taste like? Go to a farmers' market to find out! You can taste before you buy to discover and find new favorites. Also, vendors eat what they sell, so they can suggest ways to cook the fresh kohlrabi you've just bought but have never used before.

For those of you who live in areas with seasons, farmers' markets don't stop when the leaves fall and the snow comes. Some markets continue to operate and bring fresh food to communities year-round. Come winter, farmers begin to sell their fall storage crops such as potatoes, carrots, beets, onions, garlic, and squash. Some farmers with greenhouses will have spinach, arugula, chard and other hardy produce available.

Getting Started

Are you now convinced to pay your local farmers' market a visit? Not only is this experience more fun than your routine trip to the supermarket, but farmers' markets are also a great opportunity to introduce your family to healthy eating and environmentally responsible consumption. You are ultimately investing in your health and doing your part in combating climate change.

To start, you can go online and search for local farmers markets in your area to find out their hours of operation and location. Note that this information may change based on the season. When there, strike up a conversation with a farmer to learn more about the products they offer and the environmental practices they use in their business.


References

  1. https://foodprint.org/issues/agriculture-energy-consumption/
  2. http://farmersmarketcoalition.org/education/farmers-markets-promote-sustainability/
  3. https://www.ciel.org/issue/fossil-fuels-plastic/
  4. https://www.ehn.org/plastic-environmental-impact-2501923191.html
  5. https://www.pan-uk.org/health-effects-of-pesticides/
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We know climate change poses a real and serious threat; scientists have observed Earth's temperature steadily rise by one degree Fahrenheit over the last 100 years (1). But when we think of climate change, an image of a polar bear on a dwindling iceberg usually comes to everyone's mind. There's so much emphasis on the environmental impacts of climate change, we often forget that climate change is also negatively impacting our health. How? Read on…

Air pollution

Even though you can't see it unless it's a super smoggy day, air pollution is a huge threat to our health. Burning coal, oil, and gas are big contributors to climate change, and they also release harmful air pollutants like particulate matter, nitrogen dioxide, ozone, and sulphur dioxide into the atmosphere. These pollutants have been linked to serious diseases, and can cause severe symptoms in people with heart and lung conditions. When you breathe in, these pollutants get trapped in your nose, travel to your airway, and even enter into your bloodstream. Exposure to these pollutants have been linked to death in people with heart or lung disease, heart attacks, irregular heartbeats, aggravated asthma, decreased lung function, and increased respiratory symptoms (2). It is estimated that 4.2 million people a year die from air pollution (3).

Extreme Weather Events

Nowadays, it's hard to not hear about extreme weather on the television or radio no matter what time of year it is. Extreme weather events like heat waves, drought, floods, and hurricanes are increasing both in intensity and frequency due to climate change. The Center for Climate and Energy Solutions created an interactive map that highlights just how many extreme weather events occurred in the past decade. The Guardian also has published a visual guide of the human toll from 2018 climate disasters. In 2018 alone, Europe faced both heatwaves and freezing weather, Argentina suffered through droughts that decimated croplands, India experienced record high flooding, and the United States endured hurricanes and fires. That same year, 10,373 people lost their lives due to disasters, and 61.7 million people were affected by natural hazards (5). As climate change continues, these numbers will only get worse.

Increased Vector-Borne Disease

Very few things can ruin a beautiful summer day, but a swarm of mosquitoes is definitely one of them. Just the thought of their buzzing has us lathering on bug spray and lighting citronella candles! Unfortunately, with worsening climate change, we are in for a lot more buzzing.

Changes in temperature, rainfall, and humidity brought on by climate change have allowed vectors like mosquitoes, ticks, and rodents that carry infectious agents to migrate to new areas (6). With the expansion of their habitats and breeding grounds, these vectors are coming into contact with more people, and more interactions with people means more chance of infection. We've seen higher incidences of diseases like malaria, Lyme disease, and West Nile virus in recent years. To make things worse, a warming climate also allow vectors and the microbes inside of them to grow and reproduce at a faster rate (7).

What You Can Do

While the statistics on climate change are sobering, there's a lot you can do to protect your health! Being prepared and taking small precautions can keep you safe no matter what a changing climate throws at you.

  • If you are travelling to a heavily polluted area, you can limit exposure to harmful pollutants by wearing an air mask. Look for masks called a "particulate respirator" with the word "NIOSH" and either "N95" or "P100" on the package information. Make sure to replace your mask with a new one every few days (if the mask if reusable to begin with).
  • If you live in a buggy area, apply bug sprays before going out to ward off disease-carrying insects and reapply when necessary. Check out our insect repellent guide to find out which repellent is right for you!
  • And if you live in an area that is prone to natural disasters, purchase or assemble an emergency kit to store in your home. There are kits that are specific for flooding, hurricanes, heat waves, and other natural disasters. Make sure to have these kits readily available know how to use them.


References

  1. https://www.epa.gov/pm-pollution/health-and-environmental-effects-particulate-matter-pm
  2. https://www.nasa.gov/audience/forstudents/k-4/stories/nasa-knows/what-is-climate-change-k4.html
  3. https://www.who.int/airpollution/en/
  4. https://nca2014.globalchange.gov/highlights/report-findings/extreme-weather
  5. https://reliefweb.int/report/world/2018extreme-weather-events-affected-60m-people
  6. https://www.iamat.org/blog/5-must-read-articles-on-climate-change-and-infectious-diseases/
  7. https://www.scientificamerican.com/article/mosquito-borne-diseases-on-the-uptick-thanks-to-global-warming/
  8. https://www.webmd.com/a-to-z-guides/features/safer-bug-spray-natural-bug-repellents#1
Home

Easy Ways to Lower Your Carbon Footprint at Home

Help fight back against climate change without leaving your house!

There's no denying it, the planet is warming. Countries around the world saw record-breaking temperatures the past two months. July 2019 was the was the hottest month in recorded history and June 2019 following closely behind in second place. On top of the extreme heat, sea ice has fallen to unprecedented lows, nearly 20% below the average (1). We're already seeing the negative impacts of a changing climate, which is why we need to take urgent action in our day-to-day lives and take steps towards a more sustainable lifestyle.

The following tips and strategies will not only allow you to do your part in the fight against climate change, but also have the additional benefit of saving you money!

How Electricity Use Contributes to Climate Change

Climate change is caused by the emission of greenhouse gasses namely from combustion of fossil fuels for energy. In order to use energy for transportation, heating, and electricity, fossil fuels are burned and the process releases unnatural amounts of gasses like carbon dioxide and methane. The chemical composition and structure of these gasses make it difficult for the sun's energy to pass through them, and the result is that they trap the sun's heat in the atmosphere, warming the planet (2). The greenhouse effect is a natural process necessary to sustain life on Earth, but human activity has caused concentrations of these greenhouse gasses that are beyond the capacity of normal climate fluctuations.

What You Can Do To Save Energy at Home

Electricity production is the second largest source of fossil fuel emissions, second only to transportation. Use the following tips to change your consumption patterns and live a more sustainable life!

  1. Turn off the lights and unplug appliances that aren't being used - it might seem like this individual action would only save minuscule amounts of energy, but it really adds up! The World Health Organization calculated that switching off five unused lights in your home when they are unused can avoid about 400 kg of CO2 emissions per year (3).
  2. Purchase energy efficient light bulbs! Although these are more expensive in the short term, they last way longer and help you save on energy costs, saving you money in the long run. Switching one light bulb to an energy efficient bulb in your home could avoid another 400kg of CO2 emissions in one ear (3)
  3. Limit water usage by taking shorter showers and turning water off when brushing teeth. The average shower uses about 5 gallons of water per minute. If you shorten your shower by 3 minutes, you can cut your water use by 15 gallons! (4)
  4. Use air conditioning efficiently! AC accounts for nearly 6% of household energy usage in the United States. Your AC consumption (and electricity bill) can be significantly lowered through the use of high efficiency air conditioning units. If you're not in the market for a new AC unit, regular cleaning and filter replacements for your current AC can do wonders for efficiency (5).
  5. While we're on the subject of AC… use air conditioning less. You can save money and keep your home cool in ways that avoid AC use altogether! Seal and insulate air ducts, walls, cracks, openings, and doorways to prevent heat from sneaking in. Make use of ceiling fans and natural ventilation, and refrain from cooking inside on hot days (5).
  6. Install energy efficient solar curtains… and keep them closed! Energy efficient curtains help prevent heat from getting in during the hot months and prevent it from escaping during the colder months, allowing you to save on both heating and cooling energy and costs. Keeping curtains closed when possible enhances their effect (5).
  7. Power down computers and activate sleep and hibernation settings. Putting your computer on sleep mode can reduce its energy consumption by about 87%. When you go to sleep, your computer should too (4)!
  8. Wash your clothes in cold water. The majority of energy spent washing laundry is through the heating process and can be conserved simply by using colder wash cycles. Your clothes will still get clean in cold water!
  9. Talk to your energy provider. You may be able to look at a breakdown of your energy consumption and see where you could cut corners. Many energy providers now also have the option to source your energy from wind or other clean sources. There are a lot of great options out there!

The list above outlines so many different ways you can adjust your habits to live a more sustainable life, but remember Rome was not built in a day! Make changes that are manageable for you and try to stick with them. Small changes can have a big impact over time. And remember, anything that saves you energy, is also saving you money! Try out a few tips this week!


References

  1. https://www.noaa.gov/news/july-2019-was-hottest-month-on-record-for-planet
  2. http://www.environment.gov.au/climate-change/climate-science-data/climate-science/greenhouse-effect
  3. https://www.who.int/globalchange/publications/fact...
  4. https://www.bu.edu/sustainability/what-you-can-do/ten-sustainable-actions/turn-off-the-lights/
  5. https://www.energy.gov/articles/energy-saver-101-i...

If you've made it here, you probably already know that bottled water isn't great. Plastic in general can also be tough because of the ever popular BPA and it's sister chemicals. So we found the best 7 glass water bottles that are well reviewed and that you can bring with you everywhere. That assures that even if your plastic water bottle is BPA free, you won't have to worry about BPA replacements.

Glass does tend to be a bit more heavy than stainless steel, but sometimes people complain about stainless steel having a taste or not being as easy to wash. We like how with these glass bottles, you can flavor your water or even drink iced tea in them, throw them in the dishwasher and then put water in them without a nagging smell or taste. Some of these brands have different sizes and colors, so poke around to find a size and look that work for you.

Also, in case you're wondering, it's tough to find glass bottles without plastic lids, but if the water isn't constantly touching the lid, a plastic lid usually isn't something to get too worried about. If you have some old plastic reusable water bottles kicking around (who doesn't!) then check out our advice about how to use them safely.


a) Bkr b) Contigo Purity c) Ello Pure d) Lifefactory with Classic Cap e) Purifyou f) Soma g) Takeya


*Because Health is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program so that when you click through our Amazon links, a percentage of the proceeds from your purchases will go to Because Health. We encourage you to shop locally, but if you do buy online buying through our links will help us continue the critical environmental health education work we do. Our participation does not influence our product recommendations. To read more about how we recommend products, go to our methodology page.

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