And how to pick the healthiest ones

What’s in Wood Cutting Boards?

Food

With plenty of time at home in the last 12 months, we've all visited the kitchen more frequently – and gladly. This, of course, means that we're basically certifiable chefs. (And how could we not be after streaming all of the known tele-verse? There's now time and much inspiration to mince fresh garlic into culinary fairy dust.) While you've been chopping away, have you ever wondered what goes into those beautiful wooden or bamboo cutting boards? Especially the ones with blocks of wood artfully stuck together? We wondered too, so we looked into it. Read on to learn more!

Wood: the Good

Prepping food on wood or bamboo cutting boards has a number of known benefits. Unlike plastic, wood doesn't contribute microplastics into our food (or the environment!), and bamboo is a quickly regenerated sustainable resource. Wood materials also have antimicrobial properties, in part because they can absorb and trap bacteria deep in the wood fibers! (3) Studies have shown that properly cleaned and dried wood cutting boards harbor very few live bacteria on the cutting board surfaces (1-5).

What About the Other Stuff?

Some wood cutting boards are crafted out of single blocks of wood, but more commonly they contain pieces that are glued together. Cutting board materials fall under the FDA's "food contact substances" and "indirect food additives" regulations since any part of a cutting board could potentially touch our food (6). When FDA-approved food contact substances like glue resins/polymers are completely cured (totally dried), they are considered food safe (7). Even so, some approved substances like melamine-formaldehyde resins can release harmful gases and cause other issues for human and environmental health (8). Formaldehyde is a known carcinogen, and chronic low-level melamine exposure is associated with early kidney disease, among other problematic health outcomes (9). (See our article on melamine dishware to learn more about why it's not great for health). Petroleum-derived wood preservatives like paraffin wax and petroleum hydrocarbon resin are also not great for the environment.

Another thing to keep in mind is that while the FDA requires imported products to comply with the same US safety regulations, unfortunately sometimes these products are non-compliant (10). Look for products that specifically state that they meet FDA food contact regulations, or ask the manufacturer if you're not sure! Imported wood also might require fumigation with methyl bromide prior to shipping to the US, depending on what type it is and where it's coming from (11, 12). While pest management is an important step to prevent the introduction of disease or invasive species from abroad, methyl bromide contributes to ozone layer depletion and can cause system-wide bodily harm to those spraying it (13). (Bamboo timber is generally allowable without any treatment if it meets certain conditions(14).) The bottom line is that some glues, products, and practices are definitely better than others, so it's a good idea to look for wood cutting boards that minimize these health and environmental risks.

5 Recommendations for Choosing a Healthy Wood Cutting Board

We know it can be overwhelming to research the healthiest options out there, so here are 5 recommendations to help your browsing:

  1. Choose wood or bamboo over plastic – even with the possible concerns listed above, wood is still a better choice for decreasing your microplastic and toxin exposure!
  2. Look for cutting boards made from a single piece of wood (to get you started, here are non-toxic cypress, Vermont maple, and teak options). You can also find Forest Stewardship Council (FSC) certified boards that minimize environmental harm by using sustainably harvested woods.
  3. If you choose a cutting board made from multiple glued pieces (which are frankly beautiful and more widely available), make sure the glue used is free from formaldehyde and melamine. Some bamboo cutting boards like this one have a pressure/heat treated process that allow for a glue-free surface.
  4. Pick cutting boards with mild non-toxic coatings like beeswax (or look for an unfinished one that you can finish yourself with our DIY cutting board oil recipe below!)
  5. If you're not sure what types of glue or coatings a manufacturer uses (or if you want to make sure it's FDA-approved), feel free to contact them and ask what types of ingredients and regulations they use and follow. You would definitely not be the first person to ask! For reference, Titebond III and Gorilla Wood Glue are both considered safer for food contact.

DIY Cutting Board Conditioner Oil

To help you maintain a lustrous, resilient and non-toxic cutting surface, here's our simple cutting board conditioner recipe:

  • 3/4 cup MCT oil (or walnut oil)
  • 1/4 cup beeswax
  • Directions: Melt the oil and beeswax together in the microwave or on the stovetop, then brush the mixture onto your cutting board and let it soak in for 3 hours. You can seal your boar as often as once a month, but we find that sealing it just a few times a year works well too!

If you're looking for a refresher on wood cutting board cleaning recommendations, we've got you covered here. Enjoy your culinary endeavors!


References

  1. Moore, Ginny, Ian S. Blair, and DAVID A. McDOWELL. "Recovery and transfer of Salmonella typhimurium from four different domestic food contact surfaces." Journal of food protection, vol. 70, no. 10, 2007, pp. 2273-2280. https://doi.org/10.4315/0362-028X-70.10.2273
  2. Lücke, Friedrich-Karl, and Agnieszka Skowyrska. "Hygienic aspects of using wooden and plastic cutting boards, assessed in laboratory and small gastronomy units." Journal für Verbraucherschutz und Lebensmittelsicherheit, vol. 10, no. 4, 2015, pp. 317-322. https://doi.org/10.1007/s00003-015-0949-5
  3. Boursillon, Dominique, and Volker Riethmüller. "The safety of wooden cutting boards." British Food Journal vol. 109, no. 4, 2007. https://doi.org/10.1108/00070700710736561
  4. Ak, Nese O., Dean O. Cliver, and Charles W. Kaspar. "Cutting boards of plastic and wood contaminated experimentally with bacteria." Journal of Food Protection, vol. 57, no. 1, 1994, pp. 16-22. https://doi.org/10.4315/0362-028X-57.1.16
  5. Cliver, Dean O. "Cutting boards in Salmonella cross-contamination." Journal of AOAC International, vol. 89, no. 2, 2006, pp. 538-542. https://doi.org/10.1093/jaoac/89.2.538
  6. https://www.fda.gov/food/food-ingredients-packaging/food-ingredient-packaging-terms
  7. https://www.ecfr.gov/cgi-bin/text-idx?SID=23a3c29a77c934f528ed12988c803c24&mc=true&node=sp21.3.175.c&rgn=div6
  8. https://ww2.arb.ca.gov/sites/default/files/classic//toxics/compwood/consumer_faq.pdf
  9. Liu, Chia-Chu, et al. "Interrelationship of Environmental Melamine Exposure, Biomarkers of Oxidative Stress and Early Kidney Injury." Journal of hazardous materials, vol. 396. doi: 10.1016/j.jhazmat.2020.122726
  10. https://www.which.co.uk/news/2020/02/66-of-products-tested-from-online-marketplaces-amazon-marketplace-aliexpress-ebay-and-wish-failed-safety-tests/
  11. https://www.compliancegate.com/wooden-bamboo-kitchen-products-regulations-united-states/
  12. https://helpspanish.cbp.gov/s/article/Article-897?language=en_US
  13. https://www.epa.gov/ods-phaseout/methyl-bromide
  14. https://www.ecfr.gov/cgi-bin/text-idx?SID=8765cd13ef440b0571f9f5298dcc757b&mc=true&node=sp7.5.319.i&rgn=div6
Food

Making Your Fruits and Veggies Last

In times of pantry cooking and beyond

In this unprecedented time of social distancing and stay-at-home orders, we're all eating a little bit differently. It can be tough to get to the grocery store and favorite items might be sold out. Our usual restaurant stops, home deliveries, and takeout options may not be available. While we're cooking more with less, it's more important than ever to make your fresh fruits and vegetables last. Luckily, the kitchen ideas I've learned over the past few years for fighting food waste are easily transferable to cooking in a time of quarantine. When you're aiming to make your food go far, during a pandemic or just real life, it's good to know how to make your fresh produce last as long as possible.

A good principle is to store your produce in the same areas as they do in the supermarket. It's their literal business to keep food fresh as long as possible! While you obviously won't be using the exact same methods - they're aiming for display as well as storage - you can think of your produce in the same fundamental categories:

  1. Room Temperature Storage: these are the items you'd find displayed out of refrigeration in the produce section and can be divided into:
    1. Pantry storage (cooler and away from the light) for sturdy and long-lasting vegetables
    2. Counter storage for fruits that need to ripen
  2. Refrigeration: These are the fresh fruits and vegetables in the refrigerated cases of the produce department and typically fall into three categories:
    1. Loose: most fruit, like citrus and melons can just be placed into your fridge drawers
    2. Airtight storage: most delicate greens
    3. Breathable storage: berries and most other vegetables, from roots to stalks to hearty greens
  3. Special storage: a few items, like asparagus, mushrooms, corn and fresh herbs require a bit more attention.


Let's dive a bit more deeply into each one:

Room Temperature Storage:

Pantry Storage: some vegetables need a cool, dark place for optimum storage. In the old days that would have been a root cellar, but let's be honest - who has a root cellar these days? For most people this means a cupboard or a drawer away from the light where you'll store the following items:

  • Tubers such as potatoes and sweet potatoes, winter squash, and even eggplant, which browns in the fridge.
  • Onions, shallots, and similar alliums should also be stored somewhere cool and dark, but not with potatoes. If stored together, they'll cause the potatoes to sprout. While we're on the topic - green and sprouted potatoes can be eaten if peeled deeply to remove all green and sprouty bits, but if you're immunocompromised in any way, just compost them.

Counter Storage: your counter is the best place for most fruits (except apples, citrus and berries) to sit until ripe - that's why fruit bowls exist! Once ripe, these fruits should be moved to the refrigerator to preserve them as long as possible. Melons, stone fruit (i.e. peaches, nectarines, cherries, etc), and bananas fit into this category, as do avocados. Tomatoes should ideally always be kept at room temperature, but can be moved to the fridge once cut, or if in desperation to keep them a bit longer. If your tomatoes get wrinkly, roast them up!

Refrigerator Storage:

Produce in the fridge fits into three categories: loose, airtight or breathable. You'll see a lot of storage guides recommend plastic bags for airtight or breathable storage, but there are other options if you're trying to minimize your use of plastic. You can invest in reusable storage bags or save the plastic ones that come into your house as bread storage or cereal bags. Try repurposing old storage boxes or tupperware for fridge storage. A lot of items will do well in their original plastic container, such as berries and grapes, which can then be recycled.

Fruits in the fridge:

  • Apples, citrus and berries don't need time to ripen, and so should be refrigerated right away if you're aiming for lengthy storage. Take them out or let them sit at room temperature if you know you're going to eat them soon.
  • Berries do well staying in their original box or another breathable container. Once you get them home, remove any moldy ones, then don't wash them until you're ready to eat.
  • Citrus can last a long time in the fridge, loose in your crisper drawer.
  • Any other fruit that has been stored on the counter to ripen can be moved to the fridge to hold, or should be stored in the fridge in an airtight container once cut

Vegetables in the fridge: Most vegetables do best in the fridge when uncut, unwashed, and wrapped in a breathable container. This could be a plastic bag with holes in it or a reusable bag left open. The goal is to limit oxygen exposure, but allow a bit of airflow to minimize the moisture and condensation that causes rotting. This method works well for roots such as carrots and parsnips, cruciferous veggies such as broccoli and Brussels sprouts, fruits that are actually vegetables such as summer squash and cucumbers, as well as fresh beans, green onions and more. If your roots have greens on them like beets or turnips, cut the greens off and store them separately as they'll draw moisture from the root. Don't throw them out though - they're delicious cooked like chard or another sturdy leafy green.

Greens, especially delicate salad leaves, are more susceptible to moisture and wilting. You'll want to limit their supply of oxygen by storing in the airtight original container or rolled up in a plastic or reusable bag. Either way, it helps to stick a paper towel or dish towel in with the greens to soak up any moisture that would cause sliminess.

Special Storage:

There are a few fruits and vegetables out there that need some additional TLC to last as long as possible. Asparagus and most leafy fresh herbs are best stored like cut flowers. Place them in a tall upright container in an inch or two of fresh water and refrigerate. The one exception is basil, which should be kept at room temperature or it'll brown. Corn should be kept in the husk if possible; if not, wrap in damp towels to keep them moist, then wrap in a bag.

While we're on special storage - the most highly controversial of vegetable storage topics is... mushrooms! Some people swear by paper bags or damp cloths to retain some moisture; others claim that any moisture will speed up the rotting process and breathable plastic bags should be used instead. Just for you guys, I did an at-home experiment comparing a breathable cloth bag to an open silicone bag to a paper bag. After 5 days, the mushrooms were all still good, if the tiniest bit slimy, but the least slimy ones were the ones stored in the paper bag. However, the original packaging often works well too.

Freezing Fruits and Veggies:

If you're really aiming for long-term storage, most fruits and vegetables can be frozen. Fruits will lose texture (i.e. you wouldn't want to eat them raw once defrosted) so they're perfect for cooked desserts or smoothies. Vegetables can be frozen raw or cooked, depending on the vegetable, but you'll also want to use them in cooked dishes.

Fruits: cut your fruit into pieces, lay on a tray, then transfer to a resealable bag. Defrost, then use for pie or tarts, or leave frozen for smoothies. Frozen peeled bananas make a delicious ice cream substitute when blended!

Vegetables: hearty greens and other tender vegetables like asparagus and broccoli are best blanched before freezing - chop, boil in salted water for a few minutes, then drain and let cool and freeze in bags. Tomatoes and onions can be frozen when raw or cooked (chop them first), then used in cooked dishes once defrosted. Sturdier vegetables like winter squash and sweet potatoes do best when cooked and pureed, then frozen. Herbs freeze best with a bit of oil in an ice cube tray, then you can toss the cubes into stews, soups, and more. The main vegetables that don't freeze well are potatoes and lettuce. If you must freeze potatoes, make them into mashed potatoes first. And if your lettuce is getting old you can cook it (stir-fry or soup!) or perk it up in an ice water bath.

Want an easy way to live healthier?
Sign up for our newsletter! Curated environmental health news delivered to your inbox every three weeks.
By submitting above, you agree to our privacy policy.
/ SOCIAL
popular

Alison Mountford from Ends and Stems Shares Her Meal Planning Tips

Plus, a 25% Discount for Because Health Readers!

Have you ever had an ingredient go bad because you didn't know what to cook with it? Or end up making so much pasta that your meal for one could now serve fifty? We've all been there. After spending years in the food industry, Alison Mountford saw firsthand how much perfectly good food gets thrown out during meal preparation. This lead her to create Ends and Stems, a meal planning service that curates recipes and shopping lists to make mealtime easier for you while reducing the environmental impact of food waste. Read on for a Q&A with the founder.

PS: Because Health readers can receive 25% off a monthly or annual subscription using the code Because

BH: Why is food waste an important issue for you?

AM: I've been a professional chef for 15 years. My first business was a meal delivery and catering service. As the owner of a small food establishment, it was just good business sense to use everything up and not waste edible food. I sold that business in 2015, but I wasn't sure what my next step was, honestly I was a little bit lost. Right around that time, the NRDC released it's landmark report measuring how much food is wasted in America, much of it in our own homes, and detailed the dramatic effect this waste has on the planet.

Everything clicked for me when I read this. My entire cooking career had been dedicated to helping busy people and families reduce stress around dinner time and encourage them to cook more, eat better, and shop better. And for my entire life, I have been an outdoors person. Following the health of our planet and taking action to improve it has always been a core value and it was only strengthened by the birth of my daughter, also in 2015. Reducing food waste at home is something small that we can all do everyday and it can add up to something big. Often, I feel helpless at some of the major issues our country and planet are facing, but helping busy people reduce food waste doesn't cost them time or money - it saves both - and that makes it super fun to educate about and promote.



BH: What inspired you to start a meal planning business?

AM: Once I knew that as a chef I had to talk about cooking to reduce food waste, I needed a business model. I had been in business long enough to know that creating an idea in my own head, alone at my desk was not a recipe for success. So, I took the internet and starting interviewing people. I used a free survey tool and put out a questionnaire. Within 48 hours, I had just shy of 1000 responses! I asked people if they cared about climate change (yes), food waste (also yes), and how they were struggling at dinner time. 83% of those surveyed named "Deciding what to buy and cook" as a top concern! I expected the answer would be grocery shopping or actually doing the cooking, but it turns out that the emotional labor of choosing a recipe and making sure you have the ingredients was driving people nuts.

From there, I refined the idea to include impact reporting and tested ways to change the convention of recipe writing so that the meals are faster, easier, and use everything up.



BH: Is food waste an issue that you see other professional chefs embracing? Can you tell us more about food waste in the food service industry?

AM: Yes, I feel very excited about the role of chefs in food waste and the greater movement to combat climate change.

In my experience, chefs are the least likely group of people to let food go to waste. In the breakdown of where food is wasted, restaurants rank high, but do you know more specifically where the food is wasted? On the consumer side. Any thriving restaurant manages food cost tightly, meaning there's not that much food wasted in preparation. Diners however, are conditioned to look for large portions, free bread/chips, we over order, and we don't follow through to take home and eat leftovers.

Chefs also have the advantage of knowing how to use a product in multiple ways and can minimize waste and reinvent leftovers.

I was recently at a conference with some of the best chefs in the world and the focus of the entire day was how chefs can use our position and influence to reduce food waste and act on multiple other initiatives to combat climate change - reduce plastic waste, support bee habits, reject monocropping, buy from farms doing carbon capture, reduce portion sizes, educate diners, and so many others.


BH: What are your top 3 tips for people who want to start meal planning but have never done it before?

AM: 1) Get in the habit of writing ideas down when they pop in your head. Thinking of dinner ideas on demand feels akin to writers block. I know I had some ideas...why can't I remember them? For me, this means keeping a running list on my phone or emailing recipes to myself when I see them. When it comes time to choosing a few recipes for the week, I have some help getting the ideas flowing.

2) Ask family members for input. This helps kids especially, buy into meal time and complain less. My 4 year old will ask for a specific fruit or vegetable, burritos, or noodles. I can factor these into the plan and she feels accounted for.

3) Be realistic about your week and willingness to commit. When I polled those thousand families, most were willing to cook just 2-3 times per week. Don't write a meal plan for 5 nights on your first attempt. Start small with just 2 recipes. Perhaps, choose one meal that you know will make excellent leftovers and double it. On super busy nights, plan for takeout or leftovers! My family always orders in on Wednesdays because my husband works later and brings the kids home later. We simply aren't starting from scratch that night of the week.



BH: What are some ways that people can make cooking fun?

AM: I think the single most important thing to do is cook when you have more time. That means, if you arrive home from work close to dinner time, prep your meals the day before or do most of it on Sundays. As a personal chef, I have prepared hundreds of thousands of meals 3-4 days before anyone will eat them. There's almost nothing that can't be stored overnight or longer and then reheated for dinner time. When you cook hangry (or with a hangry family nearby), it's never going to be fun.

My second tip to make cooking more fun is to rid yourself of any guilt stemming from a lack of variety. I see so many people, parents especially, lamenting that they don't cook enough variety and it's coming from comparing their own lives to an influencers feed on instagram. The real truth is that variety in foods is healthy, but you don't need to reinvent the wheel every night or week. Add variety when it truly feels fun but for busy weeknights, a simple home cooked meal is already a huge win, it does not have to be Pinterest worthy.

Want an easy way to live healthier?
Sign up for our newsletter! Curated environmental health news delivered to your inbox every three weeks.
By submitting above, you agree to our privacy policy.
/ SOCIAL