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These 8 health changes could mean you need to eat more vegetables

8 clear signs you're not eating enough vegetables You know veggies are good for you. You may also think you’re eating enough. The truth is, you probably aren’t. Read on to discover the many ways in which your body is telling you that it needs more fruit and vegetables, and what nutrients it craves. How many veggies do you eat, anyway? You may think you eat enough vegetables, but more than likely, you don’t. On average, we only get two servings of vegetables per day. The Australia Dietary Guidelines recommend adults eat five servings of vegetables (one serve equals 75 g of vegetables, approximately half a cup of cooked or one cup of salad veg) and two servings of fruit (one serve equals 150 g, about one apple or two apricots) per day. Skipping key nutrients can seriously affect your overall health. There's a lack of colour on your plate We’ve come a long way since the old meat and two veg. But there are still plenty of people that stick to the simple formula. However, “it isn’t very colourful or loaded with balanced nutrition,” says dietitian Abby Sauer. “And even though they may be favourites, pasta, rice and bread don’t add much colour or much nutrition to your meals in terms of essential vitamins and minerals.” You bruise easily Consuming too little vitamin C can cause you to bruise easily, as well as increase bleeding around gums and slow the healing process. Vitamin C can be consumed by eating red capsicums, kale, red chilli peppers, dark leafy vegetables, broccoli, brussels sprouts and tomatoes. You're tired all the time Deficiency in folate can cause fatigue and anaemia. This B vitamin can be found in dark leafy greens, legumes and starchy vegetables such as black-eyed peas, kidney beans, lima beans, navy beans, asparagus and lentils. That nagging cold won't go away “If you lack vegetables in your diet and the important vitamins they provide, your body may lack the defences it needs to release free radical fighters against viruses,” says Sauer. “Stock your fridge with dark leafy green vegetables, an excellent source of vitamin C, to give your immune system a boost and help shorten your recovery time.” Your memory is foggy While occasional forgetfulness can affect all ages, if you find your brain’s processing speed and efficiency fading as you get older, a lack of nutrients could be the culprit. “Lutein, a nutrient which has been shown in early research to enhance learning and memory, can be found in a variety of vegetables, such as leafy greens, carrots, broccoli, corn and tomatoes,” says Sauer. “Adding a few or all of these vegetables to your weekly meals can provide a helpful and natural brain boost.” Daily stressors are getting harder to handle While stress is an inevitable part of life, how we eat and treat ourselves directly affects our body’s response. “Inflammation is your body’s natural response to stress, so if you’re not handling stress well, inflammation and its damaging effects could be taking place,” says Sauer. “Foods rich in anti-inflammatory compounds, such as unsaturated fatty acids [like salmon and tuna], antioxidants, polyphenols and carotenoids [like green leafy vegetables and bright-coloured capsicums] can help lower the levels of inflammation in the body and increase your mental capabilities to handle life’s curveballs.” You're prone to muscle cramps Fruit and vegetables contain potassium that may prevent muscle cramps, especially if you exercise regularly or spend a lot of time outside in the hot summer months, says dietitian Dr Emily Rubin. “One medium banana has 422 mg of potassium.” Your scales won't budge “Fruit and vegetables have fibre, which makes you feel full so you eat less,” says Rubin. “Most fruit and vegetables are low in kilojoules. Fruit may also help with those sweet cravings. Choosing a bowl of strawberries instead of ice cream can save you 800 kilojoules.” Eat more veggies: Keep them on hand According to medical weight-loss specialist Dr Adrienne Youdim, prep is everything. “Spend a Sunday grilling your favourite veggies. Make them in abundance so that they can be incorporated into your salad or lunchbox,” she says. Eat more veggies: Get one serving per meal “Adding colour and variety to your daily meals with at least one serving of fruit or vegetables per meal can be as easy as thawing out a bag of frozen green beans, slicing up an apple or adding a bowl of colourful berries,” says Sauer. Eat more veggies: Buy frozen “Many people avoid fresh vegetables because they go off before they get a chance to eat them,” says clinical oncology dietitian Crystal Langlois. “Buying frozen vegetables is a great alternative that is convenient and easy. If all the prep work and chopping scares you, many supermarkets carry pre-chopped items in both the frozen and fresh produce areas.” And if you still have that inner-kid kicking and screaming to avoid eating your veggies, blend your veggies into shakes or smoothies. “The taste of vegetables is easily masked in shakes or smoothies by using fruit and fruits juice,” says Langlois. “Small diced mushrooms can be incorporated into hamburgers or Bolognese, as well.” Image credits: Getty Images This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/diet/8-clear-signs-youre-not-eating-enough-vegetables?pages=1" target="_blank" rel="noopener">Reader's Digest</a>.

Body

15 things chefs always buy frozen

The best frozen foods you'll want on hand The best frozen foods are just as much a godsend for professional chefs as they are for home cooks. Trust me – I’ve been cooking professionally since 2002, I’ve written multiple cookbooks and my freezer is perpetually packed to the gills with more than just ice cream. (Though there is a lot of ice cream.) And here’s a food fact you may not realise: just because a food is frozen doesn’t mean it’s not as good as one that’s fresh. The method for freezing food industrially is far different from how you freeze food at home, so you don’t have to worry about things like freezer burn. Special flash-freezing technology allows fruits and vegetables to be ‘suspended in time’ at peak freshness in mere minutes, or even seconds. This not only preserves flavour and texture but nutrients as well, making some frozen foods healthier than fresh. There are many reasons for chefs to turn to the best frozen foods, both at home and on the job, from saving time and kitchen space to simply sourcing a better product. (No one wants to use inferior ingredients when making their best recipes!) Here are some chef picks for the best frozen foods you’ll want to stock up on. Berries The season for fresh berries is short, which is why frozen berries are such a good buy. Not only are they preserved at the peak of freshness, but they also can be easier to cook with in their frozen state. “I bake with frozen berries because they are so easy to add to batters without getting mushy,” says chef, Megan Moore. “You do need to fold in the berries directly from the freezer or they get wet, but the flavour and sweetness are peak season. They are also consistently sized, so they are really perfect for things like muffins, quick breads or pancakes.” Just be aware that while freezing preserves the flavour of strawberries, raspberries, blackberries and blueberries, it deteriorates their structural integrity. When water freezes into jagged ice crystals, it shreds their delicate cellular structures like tissue paper. So if you’re buying berries to use whole, like for decorating cakes or tarts, it’s best to spring for fresh. Prawns When it comes to buying prawns, frozen almost always beats fresh. Unless you live in a coastal prawning community where you’re able to buy your crustaceans directly from the docks, nearly all the prawns you’ve ever encountered have been individually quick-frozen (IQF) directly on the boat shortly after being caught. Fresh raw prawns quickly degrade in quality as they sit, so by running them through a blast chiller almost immediately, their flavour, texture and freshness are preserved. As for the ‘fresh’ prawns you see on ice at fish counter? They’re more than likely previously frozen prawns that have been fully thawed. In some cases, thawed prawns may be treated with chemicals like sodium tripolyphosphate, which causes them to absorb water so they look plumper and fresher – and so they will weigh more when put on the pricing scale. One word of caution: according to chef, Cynthia Valles, you should always check the ingredients list when buying frozen prawns. The only thing that should be listed there is (of course) ‘prawns’. Fish Just like prawns, much of the fish you’ll find at the seafood counter isn’t as ‘fresh’ as you think. “Many popular seafood picks like scallops, Chilean sea bass, tuna and swordfish are all flash-frozen on the boat, so I always buy them frozen instead of thawed out at the fish counter,” says Moore. “Also, you never want to double-freeze fish, because the texture changes and it becomes gluey. Buying frozen fish means you don’t need to cook it immediately. If you’re not planning to prepare your fish the same day you bring it home from the market, you’re better off buying it frozen.” Another major plus: buying frozen is a good way to support sustainable-fishing practices. Many frozen fish products come from fisheries that follow strict sustainability guidelines to maintain the fish population and reduce the impact on marine ecosystems. Look for frozen fish with certification labels, such as the Marine Stewardship Council (MSC), so you can be sure they were sourced from sustainable fisheries or responsible aquaculture operations. French fries We all know fast-food chains use frozen French fries, but if you peek into most restaurant kitchens, you’ll find many chefs do too! Making French fries from scratch is a lengthy process. First, potatoes need to be cut and soaked in water to remove excess starch. Next, they’re fried (or blanched) for a few minutes in 177-degree oil, which cooks the potatoes through and leaves them pillowy soft. After that, they’re fried once more in oil that’s 177 degrees, which gives them their crispy, golden-brown exterior. Frozen French fries have already been pre-cooked, so when it’s time to eat, all that needs to be done is that quick final fry. Large cuts of beef, pork and lamb Just like bulk buyers, chefs like purchasing large quantities of meat to save money. When it comes to steaks and chops, they call the butcher, but for cheaper, braise-able cuts of meat like pork shoulder or beef brisket, it’s fine to go frozen. In fact, it can even have some benefits beyond longer storage. As the water in meat freezes, it expands, solidifying into ice crystals with jagged edges that break down muscle and connective tissues. This can help tenderise tough cuts of meat that require low and slow cooking if they’re going to stand a chance of being chewable. Plus, of course, you’ll have these ingredients on hand when you need them. “I prefer to buy certain meats frozen versus fresh because I don’t know if I’ll use it before it expires,” says chef, Ciro Coppola. “I’m also not sure how long food has been sitting in the food company warehouse.” Corn Believe it or not, corn is a food that’s quite often better frozen than fresh. That’s because corn loses flavour and nutrients as it sits at room temperature. So depending on whether it’s in season, by the time it’s gone from the farm to the market to your kitchen, fresh corn might pale in comparison to the frozen kind. “I love frozen corn because it’s always sweet and already cleaned,” says Moore. “It’s frozen so quickly, it isn’t starchy. I make pantry dinners like a canned black bean and frozen corn salad with a fresh lime pimentón vinaigrette. Add some fresh elements like a little red onion and chopped red bell pepper, and it tastes like you spent all day cooking! I always make a big batch – it tastes even better the next day, so it’s great for meal prep and make-ahead lunches.” Dumplings Making dumplings from scratch is something many chefs would rather do at work than at home. Not only that, but air-frying a bag of frozen dumplings is a lot faster than takeout! “I use frozen dumplings to make a chicken soup with bok choy, frozen broccoli and ginger,” says Moore. “Dress the bowls with Sriracha, soy sauce and sesame oil. Everyone loves them! It’s faster than takeout and really delicious if you have a cold.” Having these items on hand will also help you when meal planning – and when you forget to figure out your menu for the week. Peas You’ll rarely, if ever, find fresh peas at the supermarket, nor would you want to. These delicate pulses have a short shelf life once picked, so by flash-freezing peas shortly after harvesting, they can make it to market without losing any quality. “Frozen peas are one of the rare things that generally taste better than fresh,” says Moore. “They are so sweet and plump. I love adding them to pastas, stir fries and pot pies. They are also amazing as a simple salad when thawed, tossed with lemon zest, parmesan and olive oil, and served cold.” Filo pastry It’s rare that you’ll find a chef or baker who makes their own paper-thin filo pastry from scratch. “I love filo, and it’s super easy to use,” says Moore. “Thaw it slowly in the refrigerator or on the counter – the thin sheets will crumble if it’s not thawed correctly and will dry out if you don’t keep the pastry covered while not actively working with it." "But as long as your ingredients and tools are ready to go, building a spanakopita from scratch can be done in about 30 minutes. You can use frozen filo to make all sorts of sweet and savoury dishes, and the thin layers of crispy pastry are always impressive.” Puff pastry Any chef can tell you that making puff pastry by hand is a long, laborious process, which is why many of them prefer buying it frozen. But there is an important caveat: it must be made with real butter, not oils or shortenings. Without butter, frozen puff pastry is nearly flavourless, which can lead to disappointing results when using it in recipes. All-butter puff pastry, however, is often better than homemade, since industrial rolling machines ensure every layer of butter is equal and even. “I love it to make hand pies, like barbecue pulled chicken and cheddar with sautéed onions, or a chicken pot pie,” says Moore. “Use a sharp knife or pizza cutter and cut straight down so it rises high and even.” Stock When considering which frozen foods to buy, think of the foods chefs like to freeze themselves. “We keep our stocks and sauces like birria consommé frozen, because they’re time-consuming to make,” says Valles. Making a large amount of stock from scratch can use up every burner in a small restaurant kitchen, so leaning on freezers is key to having excellent stock to cook with later on instead of relying on canned or powdered stocks and broths. And yes, you can buy frozen stock or condensed frozen stock bases that you can constitute. They’re total game-changers. Chicken breasts Chicken is by far the most popular meat in Australia – and one of the most popular frozen foods too. Frozen chicken breasts thaw quickly and cook quickly, so by keeping them stockpiled in your freezer, you’ll always have an answer when someone in your house asks, “What’s for dinner?” And you won’t have to worry about using them up before they go bad in the fridge. “Frozen chicken is the main thing I buy because so many people love it,” says Moore, who says that frozen chicken cooks and tastes just as good as fresh. With no drop in quality, this is one of the best frozen foods to always keep on hand for quick and easy dinners. “For meal prep, thaw chicken breasts, marinate and grill for fast meals that taste good. With basic pantry or freezer items, you can do tacos, salads or even dice it and add to risotto. There are so many different ways to make a meal.” Chicken nuggets As a culinary professional who’s also the mother of two teenage boys, allow me to share a universal truth: all children prefer frozen chicken nuggets to homemade, which is why most restaurants buy them as such. It doesn’t matter how much work you put into making them from scratch or if you use any secret ingredients. This is not what kids (or most adults) want – which is finely ground chicken moulded into nugget shapes, dipped in batter and deep-fried till golden. And even if you do make outstanding chicken nuggets at home, your kids most certainly will not appreciate them … and they’ll probably complain that they’re “not the same” as their favourite. So just do what the chefs do: buy them frozen, save yourself the headache and have a peaceful meal. Spinach If you’ve ever cooked fresh spinach before, you know just how much it shrinks. To end up with one cup of cooked spinach, you’ll need about 10 cups of fresh leaves! So unless you absolutely need to use it raw, like in a salad, it makes a lot more sense to buy spinach that’s already been cooked down so you can use it immediately. Frozen cooked spinach tastes as good as if you’d done it yourself, which is why chefs reach for it over and over again. Plus, even with their restaurants’ big walk-in refrigerators, they still have only so much space for spinach storage. Bread Everyone loves being greeted at a restaurant with warm, freshly baked bread. But here’s an insider secret: most restaurants – even the ones that claim they bake their bread in-house every day – aren’t actually making their bread from scratch. Instead, they get loaves, rolls and breadsticks that have been partially cooked and rapidly frozen for long-term storage. When it’s time to make ‘fresh’ bread, they put it into a hot oven to bake the rest of the way. By going with frozen over fresh, you’ll never end up with a stale slice of bread. Image credits: Getty Images This article originally appeared on <a href="https://www.readersdigest.com.au/food-home-garden/15-things-chefs-always-buy-frozen?pages=1" target="_blank" rel="noopener">Reader's Digest</a>.

Food & Wine

Four-year-old entrepreneur wins out against council complaints

Four-year-old Leo Tyres is the proud owner of his very own fruit and vegetable stand, better known as Leo’s Little Shop, but his enterprise hasn’t come without its share of struggle. He first had to overcome a hurdle most small business owners know an awful lot about - a slow start. And from there, things escalated, when a complaint made to the local council against his stand almost shut down business for good. Leo operates his pop-up store, selling discounted fruit and vegetables with slight defects from outside his home in Gatton, Queensland. And as Lockyer Valley Mayor Tanya Milligan told 9News, the complaint had been about “a business that was operating in a residential area. “Like most councils, we are complaint-driven, we have an obligation to go and check it out.” “If it’s a permanent structure, it becomes a shop,” she explained, before noting that if that were the case then the young family would have had a lot of hoops to jump through. Luckily for little Leo - and the 2000 locals who got behind a petition to save his venture - Milligan was of the opinion that “it’s no different to me than the old-fashioned lemonade stall or garage sale.” And so, the stand remains open for business, with Leo at the helm. As for how his regulars feel about the outcome, Leo was happy to report that “they say ‘good on ya’.” Leo’s mother, Barbra Sanchez, is delighted with the result as well, and shared some of the benefits of his experience, noting that “he is learning several life skills from interacting with people, [and he’s] saving money.” Those people are, of course, his customers, but also his suppliers. Local business is important to the youngster, who sources his produce from local farmers who are unable to sell the fruit and vegetables due to the ‘imperfections’ in their appearance. While he started out with just a bag of limes and two pumpkins, Leo’s empire has grown from there, and he now has his very own trailer to help with the crucial work of sourcing, carrying, and selling his wares. He was more than eager to share this proud achievement, too, declaring that he can now “take 10 pumpkins in the trailer! 10 pumpkins.” And for anyone wondering just what the four year old might be doing with his hard-earned savings, Leo was happy to explain, telling 9News’ Cam Inglis, “I just buy toys.” Images: 9News

Food & Wine

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

The world is facing a significant food waste problem, with <a href="https://www.fao.org/3/i4068e/i4068e.pdf">up to half of all fruit and vegetables</a> lost somewhere along the agricultural food chain. Globally, around <a href="https://www.fao.org/3/ca6030en/ca6030en.pdf">14% of food produced</a> is lost after harvesting but before it reaches shops and supermarkets. Alongside food prices (66%), food waste is a concern for 60% of people that participated in a <a href="https://www.food.gov.uk/research/food-and-you-2/food-and-you-2-wave-5">recent survey</a> published by the UK Food Standards Agency. <a href="https://publications.parliament.uk/pa/cm201617/cmselect/cmenvfru/429/429.pdf">Other research</a> suggests that as much as 25% of apples, 20% of onions and 13% of potatoes grown in the UK are destroyed because they don’t look right. This means that producers’ efforts to meet stringent specifications from buyers can lead to <a href="https://publications.parliament.uk/pa/cm201617/cmselect/cmenvfru/429/429.pdf">perfectly edible produce being discarded</a> before it even leaves the farm – simply because of how it looks. Aside from the ongoing environmental implications of this food waste, UK shoppers currently face <a href="https://www.theguardian.com/environment/2023/mar/04/food-tsar-blames-shortages-on-uks-weird-supermarket-culture">produce rationing in some supermarkets</a> due to <a href="https://www.cnbc.com/2023/02/28/british-supermarkets-are-rationing-fruit-and-vegetables-amid-shortages.html">shortages of items like tomatoes, cucumbers and raspberries</a>. Any solutions that increase locally grown produce on shop shelves could improve the availability of fresh food, particularly in urban areas. When imperfect fruit and vegetables don’t make it to supermarket shelves, it can be due to <a href="https://cases.open.ubc.ca/insistence-on-cosmetically-perfect-fruits-vegetables/">cosmetic standards</a>. Supermarkets and consumers often prefer produce of a fairly standard size that’s free of blemishes, scars and other imperfections. This means fruit and vegetables that are misshapen, discoloured, or even too small or too large, are rejected before they make it to supermarket shelves. In recent years there has been a growing trend of selling such “ugly” fruit and vegetables, both by <a href="https://my.morrisons.com/wonky-fruit-veg/">major</a> <a href="https://www.waitrose.com/ecom/content/sustainability/food-waste">supermarket</a> <a href="https://www.tescoplc.com/news/2021/wonky-veg-5th-anniversary/">chains</a>, as well as <a href="https://wonkyvegboxes.co.uk/">speciality</a> <a href="https://www.misfitsmarket.com/?exp=plans_rollback">retailers</a> that sell <a href="https://www.oddbox.co.uk/">boxes</a> of <a href="https://etepetete-bio.de/">wonky produce</a>. And research has shown that 87% of people say they would <a href="https://www.thegrocer.co.uk/fruit-and-veg/nearly-90-of-consumers-would-eat-wonky-fruit-and-veg-according-to-new-survey/670155.article">eat wonky fruit and vegetables if they were available</a>. But other research indicates consumers can still be picky and difficult to predict. One study <a href="https://www.sciencedirect.com/science/article/pii/S0950329316302002?via%3Dihub">showed</a> consumers are likely to throw away an apple with a spot, but would eat a bent cucumber. <h2>Getting ugly produce into baskets</h2> So how can producers and retailers boost the amount of non-standard fruit and veg that not only reaches our shelves, but also our plates? <a href="https://www.sciencedirect.com/science/article/pii/S0377221723000668">Our recent research</a> suggests a separate channel for selling ugly produce would increase profits for growers, lower prices for consumers and boost overall demand for produce. For growers, a dedicated channel – either independent or set up by a supermarket – to supply wonky fruit and veg creates a new line of business. For retailers, this provides an opportunity for further revenue over and above current sales of standard produce to shops. When selling both types of product to a single retailer, the ugly items might be undervalued compared with the standard-looking products. Our research also shows that selling the ugly produce through a dedicated channel is likely to increase total demand for fruit and vegetables, while also decreasing on-farm loss. Having two parallel channels for selling produce (the main one and the dedicated “ugly” channel) would increase competition. This benefits shoppers by lowering prices for regular and ugly produce, versus selling both types of products alongside each other in one shop. On the other hand, the growing market for ugly fruit and vegetables could be an economic threat to traditional retailers. It encourages new entrants into the market and could also limit the availability of “regular” produce because growers could become less stringent about ensuring produce meets traditional cosmetic standards. But there is a way for traditional retailers to add ugly produce into their product offerings alongside other produce without affecting their profits. By building on existing consumer awareness of the environmental benefits of ugly food, they could also compete in this growing segment. This would benefit their bottom lines and help consumer acceptance of misshapen fruit and vegetables, possibly leading to less food waste and shortages like those UK shoppers are experiencing right now. Boosting demand for imperfect fruit and vegetables across the supply chain will require all participants to get involved – from grower to seller. Here are some steps the various parties could take: <h2>1. Educating consumers</h2> Education about the environmental and economic impact of food waste could happen through marketing campaigns, in-store displays and even social media. <h2>2. Reducing cosmetic standards</h2> Supermarkets and other major food retailers could revise their cosmetic standards to accept a wider range of produce, including imperfect fruit and vegetables. This would help reduce food waste by making sure more produce is able to be sold. <h2>3. Direct sales</h2> Farmers and growers could sell non-standard produce directly to consumers through farmers’ markets or subscription services. This allows consumers to purchase fresh, locally grown produce that might not meet cosmetic standards for supermarkets but that is just as nutritionally beneficial. <h2>4. Food donations</h2> Supermarkets and growers could donate produce rejected for how it looks to food banks, shelters and other organisations that serve those in need. This would help reduce food waste while also providing healthy food to those who might not otherwise have access to it. <h2>5. Value-added products</h2> Produce that doesn’t meet cosmetic standards could also be used to create other products such as soups, sauces and juices. In addition to reducing food waste, this would create new revenue streams for growers and retailers. <h2>6. Food composting</h2> Anything that cannot be sold or otherwise used should be composted. This would help reduce food waste while also creating nutrient-rich soil for future crops. By implementing these solutions, the supply chain can reduce the amount of ugly or imperfect fruit and vegetables that are wasted, while also providing consumers with healthy, affordable produce, even in times of supply chain shortages. This article originally appeared on <a href="https://theconversation.com/how-ugly-fruit-and-vegetables-could-tackle-food-waste-and-solve-supermarket-supply-shortages-201216" target="_blank" rel="noopener">The Conversation</a>. Images: Getty

Food & Wine

10 nifty new uses for your vegetable peeler

The humble veggie peeler has a place in most homes. Its life is mostly spent peeling potatoes or carrots, perhaps the occasional pumpkin or zucchini before being popped in the dishwasher for the next skimming session. As it happens, your veggie peeler actually has a range of different uses far and beyond merely peeling. Here are 10 of our favourites. <ol> <li>Hull strawberry stems – In nifty news, the pointy end of your peeler is actually designed to remove potato eyes. Make use of that newly discovered function by using it to hull the stems on strawberries.</li> <li>Peel an onion – Bye bye onion tears! A veggie peeler can be used to shave thin slices of onion so that you can speed through the process before the tears start to well up.</li> <li>Seed a chilli – Remove the spicy seeds in a hot chilli by slicing off the top then working a peeler around the middle to cleanly remove the seeds.</li> <li>Create soap shavings – If you’re sick of slippery bars of soap that stick to the bath or shower, try creating ‘soap shavings’ that can be used a handful at a time. Less wastage as well!</li> <li>Create a decorative lemon – If you’ve got a dinner party coming up, a pretty floral lemon is an easy way to impress guests. Simply use your peeler to make ridges down the sides of the lemon then slice with a knife as usual.</li> <li>De-string celery – If the strings on celery end up in your teeth remove them altogether with your peeler. All you need to do is shave the curved side of the celery to remove fibres with ease.</li> <li>Make chocolate shavings – Decorate a cake or bowl of ice cream with super easy chocolate shavings. Use a peeler to shave off three to five-cm pieces that can then be used to sprinkle on top of your favourite dessert.</li> <li>Zest citrus – Need the zest of a lemon for a recipe but don’t have a zester? No problem! Use a veggie peeler to slice strips of your citrus fruit then process or crush the pieces for your recipe.</li> <li>Sharpen your chalk – If you run your house off a chalkboard or have a chalkboard calendar you’ll know that blunt chalk is a nightmare. Use a peeler to remove blunt ends and bring chalk back to life.</li> <li>Peel a mango – It may not be summer but come the warmer months be prepared by using a peeler to peel a delicious mango. The tough skin can be tricky to slice effectively where as a peeler does a neat and tidy job in a fraction of the time.</li> </ol> Have you ever used a peeler for an unusual purpose? Tell us about it in the comments below. Image: Getty

Home & Garden

Top tips for growing tomatoes

Nothing beats the flavour of home-grown tomatoes, so start your own crop today with our top tips for growing tasty tomatoes. Don’t crowd seedlings – Crowded conditions inhabit growth so be sure to give your seedlings plenty of room. For each plant, prepare at least a 60 centimetre by 60 centimetre plot. Prime location – Tomatoes need at least eight hours of direct sunlight daily and shelter from strong wind. Plant a few varieties – There’s so many different types of tomatoes available so grow a few varieties. You’ll soon find that some types just suit your garden better, while others may be susceptible to disease. Staking – This is essential for tall-growing varieties of tomatoes. Add the stake at planting time and as the plant grows, tie it to the stake. Use soft ties, such as old stockings rather than string. This trains your plant, keeps it stable, takes up less space, prevent damage from strong winds and escapes the adverse effects of damp soil. Water well – Tomatoes need regular deep watering, especially during the warmer months. Even letting plants go thirsty for a few days will affect the quality of fruit. Water the soil, not the plant. Inspect often – Check daily for signs of pest or diseases. Remove dead leaves, unwanted shoots and harvest anything that is ready. Companion plant – Plant marigolds around tomatoes to reduce whitefly infestations. Or sacrifice some basil which will attract white flies away from your tomato. Garlic, nasturtiums or tagetes will repel aphids. Pot plants – Tomatoes grown in pots are more likely to dry out than those in the ground. However, if that’s not possible, the small bush type do best in pots. Use a big pot and water well. Yellowing leaves – Once tomato plants reach around a metre tall, the leaves at the bottom might turn yellow and die. This is normal so just snip them off. When to give up – If there are many yellowing leaves and the plant on a whole looks unhealthy, it may have contracted a bacterial, fungal or virus disease. The plant generally won’t flourish now and it’s best to be pulled out and disposed of. Don’t attempt to grow tomatoes in the same spot for at least a couple of years. Image: Getty

Home & Garden

How to store these 11 super perishable foods

Fresh herbs Green, leafy herbs like parsley, coriander and basil tend to go off quickly. To extend their freshness, trim off the bottoms of the stems, place them in a glass of water, and drape a plastic bag or plastic wrap over the tops. With the exception of basil (which should be left on the counter), you can keep fresh herbs this way in the fridge and they’ll stay fresh for 2 to 3 weeks! Berries Berries are also quick to take a turn for the worse. Mould seems to pop up overnight. To keep them fresh longer, make sure they’re completely dry and store them, unwashed, in the crisper drawer of the refrigerator in a container lined with paper towels. This will keep the moisture away and keep them tasty for 5 to 7 days. Bread Just baked a loaf of homemade bread? You have two good options for keeping bread fresh, depending on the type: store a crusty loaf unwrapped at room temperature, then once it’s sliced, place it in a closed paper bag. For a soft-crust loaf, keep it in an airtight plastic bag and stored at room temperature. Bread is one product that does not thrive in the refrigerator! Bananas Bananas can turn brown and speckled in the blink of an eye, and that’s good news if you’re planning to make a banana cake or banana smoothie. If those aren’t on your to-do list, pull them apart and wrap the stems tightly in plastic wrap. This helps reduce the amount of ethylene gas emitted, which slows the ripening process. Mushrooms Nobody likes slimy mushrooms, so unless they’re pre-packaged (in which case, leave them alone), be sure to store them, unwashed, in a paper bag. The paper allows air to circulate and will also absorb any moisture that forms. This will ultimately slow down their decay and keep them fresh for up to one week. Cheese Though cheese isn’t as quick to spoil as fresh produce, it can still become a hotbed for mould. To keep it free from fungus for as long as possible, wrap it in wax or parchment paper, then put it in a partially sealed plastic bag or container. To keep the outer layer from getting hard and crusty, add a thin layer of butter or oil to the cut side before storing it. Celery Is anything as unappealing as rubbery celery? To keep your stalks crisp, separate, wash and dry them, then wrap them tightly in aluminium foil. Storing them this way will keep the air out but the moisture in, and that pesky ethylene gas will still be able to escape (plastic bags just trap it in). Leafy Greens Leafy greens are notorious for wilting quickly. To combat this and prolong their freshness, line your crisper drawer with paper towels or store the leaves in a ziplock bag with paper towels. Moisture is what causes the leaves to lose their crisp texture, so be sure to replace the towels as needed. Tomatoes There has been a bit of debate about how best to store tomatoes. Perfectly ripe tomatoes should be kept on the counter away from direct sunlight, not touching one another, with the stem side down. Tomatoes that are super ripe should be stored in the refrigerator (but let them come to room temperature before eating them for the best flavour). Milk Though the shelf-life of milk is fairly lengthy, there is still something you can do to keep it fresh longer. Simply add a pinch of salt to the jug or carton, and this will allow you to enjoy your milk for up to two weeks past its expiration date! This article originally appeared on <a href="https://www.readersdigest.com.au/food-home-garden/how-to-store-these-11-super-perishable-foods" target="_blank" rel="noopener">Reader's Digest</a>. Image: Getty

Food & Wine

10 foods you had no idea you could freeze

Who knew the coldest area of your fridge could house more than just microwavable pizza and leftover bolognaise sauce? Here are 10 surprising freezable foods that will result in a whole lot less food being wasted and a whole lot more money being saved! Egg Whites The essential ingredient behind all manner of meringue-based eats can last up to 12 months within the coldest of your kitchen’s confines. Egg experts maintain these will work the best if thawed within the fridge the night before baking. Thanks, eggsperts! Butter This kitchen staple is a great food to store in the freezer, especially if you don’t think you’ll use it all by the sell-by date. The original packaging should protect it from freezer burn, but store the butter in a freezer bag if you don’t plan on using it in the immediate future. (This will also protect it from smelly foods.) Buttermilk Pancakes’ delicious DNA lasts slightly longer in a refrigerator than it does in your mouth. Solve that by first freezing buttermilk in ice trays, and then place them in some sort of resealable food storage container. The resulting cow cubes will last for up to three months! Bread Carbs do indeed like the cold. Sliced sandwich bread can last over three months within the ol’ ice box while a baguette can maintain for a month, and subsequently be returned to its former Gallic glory via dousing it with a wee bit of water before it hits the oven. Vive la France! Potato chips & pretzels Are you both a snack enthusiast and a fan of buying in bulk? Do the latter and have no worry about the sell-buy date of the former once you pile your Smith’s and Kettle chips into our freezing friend. Not only does the chill double their sell-by date, but the cold actually adds to their crispy content. Just remember to vacuum your couch cushions when you’re done. Avocados These addictive little guacamole makers aren’t cheap. Freeze your financial addiction to “alligator pears” by, well, freezing them. Cut the fruit in half, peel, then quickly place your hors d’oeuvres ornament within the fridge’s bristly basement for best/future results. <a href="https://www.readersdigest.com.au/healthsmart/conditions/osteoarthritis/18-anti-inflammatory-foods-eat-reduce-pain" target="_blank" rel="noopener">Along with avocados, find out the best anti-inflammatory foods to eat to reduce pain.</a> Corn on the cob Corn on the cob is a culinary staple for summer barbecues and parties, and if you wish you could chow down year round, you’re in luck. You can stock up on fresh sweet corn just as it’s going out of season and freeze it for up to a year. Seal your corn in freezer bags, with the husks and silk still intact, and store immediately after buying it. Herbs Some gardening enthusiasts dry and store herbs until a recipe calls for them, but this method can diminish the flavour. Freezing herbs like basil, oregano, parsley, thyme, or mint (just to name a few) keeps them in prime condition to be added to a meal. Here’s how to do it, courtesy of TasteofHome.com: Chop herbs finely, place in ice cube trays, cover with water or olive oil and freeze. Once frozen, place in a freezer bag. Take out cubes as needed to add to stews, soups and casseroles. However, frozen herbs will be too limp to use as a garnish. Nuts Freezing nuts helps preserve their natural oils. Store in an air-tight container or wrap well in plastic and put in a freezer bag, and they can stay good for up to eight months. Hard Cheese Although previously frozen cheese is perfectly safe to eat, the texture changes and becomes more crumbly, so only do this if you plan on using the cheese in recipes and not as part of a cheese platter. Wrap block cheese in airtight wrapping or put it in a heavy-duty freezer bag. You can also grate the cheese in one or two cup servings and freeze in a bag. It will last for about six months. This article was originally published on <a href="https://www.readersdigest.com.au/kitchen-tips/10-foods-you-had-no-idea-you-could-freeze?pages=1" target="_blank" rel="noopener">Reader's Digest</a>. Image: Getty

Food & Wine

Woman reveals how to perfectly ripen avocados in just 24 hours

A popular health influencer has shared a unique avocado ripening hack, demonstrating the method in a Instagram video. Caroline Groth says the hack is "something I heard about years ago". "The kiwi actually doesn't ripen, funnily enough," she says. In the video descriptions she writes: "Guys, Green Skin + Shepard Avocado season means I legit need a spreadsheet to keep track of when I'll have avocados to eat because they take foreeeeeeeever to ripen." "But no more… insert the best 101 life hack ever," Caroline continues. She explains: "The kiwi fruit releases ethylene gas - a plant hormone that aids the ripening process - and the paper bag traps the gas so the process works faster meaning you'll have ripe avocados in 24 hours." <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/reel/CdVQwgqjU30/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/reel/CdVQwgqjU30/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by Caroline Høgh Groth (@carolinehgroth)</a> </div> </blockquote> Caroline ends her video description by saying: "You're bloody welcome." Caroline makes the most of this hack, sharing recipes of some of her favourite meals using avocados including salads and variations of breakfast favourite smashed avocado on toast. Once your avocado is perfectly ripe, there is another hack that will keep it that way for longer. Cut your avocado in half and remove the stone, then it can stay fresh for longer by being placed in a container filled with cold water and then stored in the fridge. "As a major avocado lover I will definitely be using this hack," one person commented. Images: Instagram

Food & Wine

Get Easter ready with this delicious new ‘must try’ from Cadbury

Confectionary giant Cadbury has released a variation of the iconic festive treat - the Creme Egg and it’s apparently found in the freezer section Creme Egg Cakes cost $5 for four individual cakes and after being spotted in Coles, there’s been a lot of excitement. According to the box, shared by TikTok user <a href="https://www.tiktok.com/@deficitincalories">@deficitincalories</a>, the tasty treat is a chocolate flavoured sponge layered with white and yellow fondants and covered in milk chocolate and decorated with milk chocolate drops. “This is the new snack you must try at Coles. It’s in the ice cream freezer section,” the TikTok account said. “At 145 calories, it’s the perfect treat.” While social media users frothed with delight over the new Creme Egg item, some asked why a “cake” was in the freezer. Despite the confusion, many said they had bought some already and loved them. “I have eaten 2 of mine already. Time to buy another few boxes,” one said on Facebook. “Well, there goes my diet,” another wrote. “Looks like I’m going shopping at Coles,” someone else added. A photo shared by British Facebook page Snack News & Reviews last February shows the cakes cut in half, with lines of fondant swirled through, as the classic Creme Egg ‘yolk’ appears to be oozing out. Earlier this year Cadbury celebrated its 100th birthday in Australia with the brand revealing to news.com.au there are bars coming off its Tasmanian-based conveyor belt we’re unlikely to ever see. Image: TikTok

Food & Wine

Should doctors prescribe fruit and vegetables?

Image: Getty <div> <h2>New research suggests that providing healthy foods in a medical context can help some conditions.</h2> <div class="copy"> We all know that fruit and vegetables are good for us, but are they so good that medical programs should prescribe them? A new study by Australian researchers suggests they should. A review carried out by the George Institute for Global Health, NSW, and Friedman School of Nutrition Science & Policy at Tufts University, US, examined 13 programs that either subsidised or directly provided healthy foods as a form of medical treatment. They found that overall, participants in the programs ate more healthy foods and improved in a few different health indicators. “Collectively, we saw a positive impact on the health of patients in these programs, even though there were quite different ways in which they provided the healthier foods and measured the outcomes,” says Jason Wu, program head of nutrition science at the George Institute. “We found the effect of healthy food prescriptions on blood glucose was comparable to what you would expect to see from some commonly prescribed glucose-lowering medications – this adds weight to the growing evidence that food can also be medicine.” The researchers say that healthy food prescriptions could be beneficial for people who have limited access to these foods in particular. Roughly half of the study participants were experiencing food insecurity, while three-quarters had existing medical conditions. <div class="newsletter-box"> <div id="wpcf7-f6-p152223-o1" class="wpcf7"> <div class="wpcf7-response-output" aria-hidden="true">“People experiencing food insecurity are less able to manage chronic diseases owing to mental and financial strains, such as high costs of medications and other out-of-pocket health-related expenses,” says Saiuj Bhat, a clinician involved in the study.</div> </div> </div> “Boosting the intakes of healthier foods like fruit and vegetables has even greater potential to improve the health of more vulnerable people.” Fruit and vegetables have been the focus of these health food prescriptions for now, but the researchers suggest that more work should be done investigating the effect of other healthy foods like nuts, beans, whole grains, and fish. The researchers are now running a study with 50 food-insecure patients in Sydney, in which each patient is being prescribed a box of these foods each week. The review is <a rel="noreferrer noopener" href="https://doi.org/10.1093/advances/nmab039" target="_blank">published</a> in Advances in Nutrition. Read more: <ul> <li><a rel="noreferrer noopener" href="https://cosmosmagazine.com/biology/confused-about-what-to-eat-here-s-a-doctor-s-recommended-meal-plan/" target="_blank">Here’s a doctor’s recommended meal plan</a></li> <li><a rel="noreferrer noopener" href="https://cosmosmagazine.com/society/packaged-foods-where-healthy-is-relative/" target="_blank">Packaged foods: where healthy is relative</a></li> <li><a rel="noreferrer noopener" href="https://cosmosmagazine.com/health/nutrition/taxing-sugar-is-good-for-all/" target="_blank">A sugar tax is good for all</a></li> </ul>  <img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=152223&title=Should+doctors+prescribe+fruit+and+vegetables%3F" alt="" width="1" height="1" /> </div> <div id="contributors"> <a href="https://cosmosmagazine.com/health/should-doctors-prescribe-fruit-and-vegetables/">This article</a> was originally published on <a href="https://cosmosmagazine.com">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/ellen-phiddian">Ellen Phiddian</a>. </div> </div>

Food & Wine

Tips and tricks to make the perfect summer smoothies

Easy to prepare, can be consumed on the go and can be packed with flavour and filled with healthy goodness. Here are some smoothie tips to get them right this summer: Benefits <ul> <li>Smoothies are great is you don't like breakfast and need something easy to get into you in the morning (or any time of the day, really).</li> <li>They're perfect if you're short on time, because you can make them ahead.</li> <li>They help you up your veggie and fruit intake, as well as your fluids.</li> <li>You can tailor them to your needs (workout/stamina/energy boost, etc).</li> <li>They're better than juices because you get ALL of the fruit/veg that you blitz into them (think: fibre), not just the juice.</li> </ul> Common smoothie mistakes <ul> <li>Using too many ingredients makes them all taste the same.</li> <li>Using too much fruit/dried fruit or sweetener loads them with sugar (would you really eat two apples and a box of berries in one sitting?), so think portion control. If in doubt, a great tip is 'two roots to one fruit', or a similar ratio with greens and fruit — I love this cute trick to getting a healthier balance because it sounds bit rude.</li> <li>Not using enough liquid will make a smoothie gluggy.</li> <li>Making them too far in advance means they oxidize and lose nutrients, colour and flavour. The nutrients start to decrease straight away, so only make it the night before, not for the whole week.</li> </ul> Tips to up your smoothie game <ul> <li>Frozen fruit is a great addition for a creamy/slushie texture — frozen banana is a particular treat. Keep fruits prepped and frozen in bags in the freezer</li> <li>You can also blend your greens and keep them frozen as ice cubes to add in when needed.</li> <li>Add nuts/grains for texture and protein.</li> <li>Blend leafy greens with liquid first, then add the rest for better consistency</li> <li>Add enough liquid (and not just dairy or juice – water and coconut water can be good too).</li> <li>Get a good portable container for your smoothie, like a glass jar that you like / a good bottle or a smoothie attachment.</li> <li>To keep them healthier and lower in sugar, remember the fun and cheeky ratio '2 roots to a fruit' to make sure you're not just eating loads of fruit.</li> </ul> A word on blenders <ul> <li>A Nutribullet or mini smoothie blender is great for small quantities of lighter smoothies, i.e. one-person serves, etc.</li> <li>The bigger and more powerful the blender the more you can do with it, which means you could even make your own nut milk/mylk base if needed.</li> <li>Look for ones that have a smoothie container attachment for true convenience.</li> <li>The more blades, the better. Four blades will give you a smoother consistency.</li> <li>The more expensive models allow for more functions and options, including ice crushing/oxygen removal/juicing, etc… but it's only necessary if you're going to use these things.</li> </ul> Add-ins and 'superfoods' are great but not necessary <ul> <li>Protein powder/collagen powders are great if you are burning a lot of energy and doing exercise, and can also support gut health depending on variety.</li> <li>Acai berry and blueberries add antioxidants.</li> <li>Maca supports fertility and hormone balance.</li> <li>Chia seeds provide protein.</li> <li>Flaxseed adds Omega 3s.</li> </ul> Breakfast smoothie These need to keep you feeling full until lunchtime, so always add a protein like nuts/nut butter/oats/Weetbix etc. Then, just go with what breakfast flavours you like and don't overdo it on fruit and sweeteners: <ul> <li>Yoghurt (protein, opt for non-sweetened, dairy)</li> <li>Berries (don't go overboard)</li> <li>Weetbix (protein and fibre)</li> <li>Milk/mylk of choice (dairy)</li> </ul> Pre/post-workout smoothie These depend on your routines and workouts, but items to add can include: <ul> <li>Banana (potassium)</li> <li>Coconut water (hydration)</li> <li>Protein powders</li> <li>Oats (slow release energy and protein</li> <li>Pear is great for fibre</li> <li>Nuts (walnuts/almonds etc) – healthy fats to help with a workout</li> </ul> A great combination is: <ul> <li>Frozen banana (creamy feel, potassium)</li> <li>Oats (protein)</li> <li>Protein powder of choice</li> <li>Almond butter (protein) or nuts</li> <li>Honey (optional)</li> <li>Oat milk/mylk</li> </ul> Green smoothie (fruit vs veg) As long as these are more veg than fruit and they support a healthy and active lifestyle, they can aid in maintaining your weight goals. The biggest tip here is don't forget portion control and balance. An all-fruit smoothie will be too sugary, while all veg will taste very green and be fibrous. Find a good balance — remember 'two roots to one fruit', or that ratio for veggies to fruit. My favourite additions include (in varying ratios depending on what I've got); <ul> <li>Kale</li> <li>Celery</li> <li>Apple</li> <li>Mango</li> <li>Coconut water / water</li> <li>Avocado (if you want creamy texture and good fats</li> <li>Fresh mint</li> <li>Any add-ins like chia/flax/oats to keep you full</li> </ul>

Food & Wine

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

The COVID-19 pandemic produced a run on the things people need to produce their own food at home, including <a href="https://www.abc.net.au/news/2020-03-24/coronavirus-panic-buying-of-edible-plants-at-nurseries/12082988">vegetable seedlings, seeds</a> and <a href="https://www.smh.com.au/national/scramble-for-backyard-chooks-follows-egg-panic-buying-20200401-p54g28.html">chooks</a>. This turn to self-provisioning was prompted in part by the high price rises for produce – including <a href="https://www.perthnow.com.au/news/coronavirus/cauliflower-and-broccoli-among-healthy-vegetables-whose-prices-have-skyrocketed-during-coronavirus-pandemic-ng-b881501930z">A$10 cauliflowers and broccoli for A$13 a kilo</a> – and empty <a href="https://www.theguardian.com/food/2020/mar/27/ive-never-seen-it-like-this-why-vegetables-are-so-expensive-in-australia-at-the-moment">veggie shelves in some supermarkets</a>. As well as <a href="https://www.news.com.au/finance/business/retail/bunnings-diy-garden-shopping-frenzy-as-virus-lockdown-takes-hold/news-story/413857a8c40b44af21eb90a1f88a594f">hitting the garden centres</a> people looked online for information on growing food. Google searches for “<a href="https://trends.google.com/trends/explore?date=all&q=how%20to%20grow%20vegetables">how to grow vegetables</a>” hit an all-time worldwide high in April. Hobart outfit Good Life Permaculture’s video on <a href="https://www.youtube.com/watch?v=hUqkZLSOdm0">Crisis Gardening - Fresh Food Fast</a> racked up over 80,000 views in a month. Facebook kitchen garden groups, such as <a href="https://www.facebook.com/SAKGF/videos/vb.107400965969813/2830266200384624/?type=3&theater">Stephanie Alexander Kitchen Garden Foundation</a>, sought to share information and inspiration. <h2>The good life</h2> Given the many benefits of productive gardening, this interest in increased self-sufficiency was an intelligent response to the pandemic situation. Experienced gardeners can produce enough fruit and vegetables year-round to supply two people from <a href="https://www.katlavers.com/the-plummery/">a small suburban backyard</a>. <a href="https://www.sciencedirect.com/science/article/pii/S2211335516301401" title="Gardening is beneficial for health: A meta-analysis">Productive gardening improves health</a> by providing contact with nature, physical activity and a healthier diet. Contact with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6780873/" title="Does Soil Contribute to the Human Gut Microbiome?">good soil bacteria</a> also has positive health effects. While Australians have traditionally valued the feeling of independence imparted by a degree of self-sufficiency, psychological benefits arise from the <a href="https://uwap.uwa.edu.au/products/reclaiming-the-urban-commons">social connectedness encouraged by many forms of productive gardening</a>. Amid COVID-19, gardeners gathered online and community gardens around the world brought people together through gardening and food. In some areas, community gardens were <a href="https://www.cbc.ca/news/canada/london/ontario-community-gardens-essential-1.5545115">declared essential because of their contribution to food security</a>. Although Australian community gardens paused their public programs, most remained open for gardening adhering to social distancing regulations. <img src="https://images.theconversation.com/files/329929/original/file-20200423-47826-1iul3x5.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="" /> Community gardens have an important role to play in food resilience. Andrea Gaynor <h2>We always dig deep in a crisis</h2> Vegetable gardening and poultry-keeping often surge in popularity during times of social or economic insecurity, such as the COVID-19 pandemic. These responses are built on an established Australian tradition of home food production, something I have <a href="http://www.environmentandsociety.org/sites/default/files/key_docs/harvest_of_the_suburbs__andrea_gaynor_with_title_and_content.pdf">researched in depth</a>. Yet history tells us it’s not easy to rapidly increase self-provisioning in times of crisis – especially for those in greatest need, such as unemployed people. This is another reason why you should plant a vegetable garden (or keep your current one going) even after the lockdown ends, <a href="https://www.sustain.org.au/wp-content/uploads/2020/04/Urban-Agriculture-Manifesto-2020-1.pdf">as part of a broader suite of reforms</a> needed to make our food systems more fair and resilient. In the second world war, for example, Australian food and agricultural supply chains were disrupted. In 1942-3, as the theatres of war expanded and shortages loomed, the YWCA organised women into “<a href="https://www.awm.gov.au/articles/encyclopedia/homefront/victory_gardens">garden armies</a>” to grow vegetables and the federal government launched campaigns encouraging home food production. Community-based food production expanded, but it was not possible for everyone, and obstacles emerged. In Australia, there were disruptions in the supply of seeds, fertiliser and even rubber for garden hoses. In London, resourceful gardeners scraped pigeon droppings from buildings to feed their victory gardens. Another problem was the lack of gardening and poultry-keeping skills and knowledge. The Australian government’s efforts to provide good gardening advice were thwarted by local shortages and weather conditions. Their advertisements encouraging experienced gardeners to help neighbours may have been more effective. <a href="https://images.theconversation.com/files/334896/original/file-20200514-167768-brf3j3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/334896/original/file-20200514-167768-brf3j3.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="" /></a> Australian government ‘Grow Your Own’ campaign advertising, 1943. National Archives of Australia, Author provided Home food production has also increased during times of economic distress. During the <a href="https://www.nma.gov.au/defining-moments/resources/great-depression">Great Depression</a> in the 1920s and 1930s, a health inspector in the inner suburbs of Melbourne reported, with satisfaction, that horse manure was no longer accumulating: <blockquote> … being very much in demand by the many unemployed who now grow their own vegetables. </blockquote> The high inflation and unemployment of the 1970s – as well as the oil shocks that saw steep increases in fuel prices – saw more people take up productive gardening as a low-cost recreation and buffer against high food prices. The urge to grow your own in a crisis is a strong one, but better preparation is needed for it to be an equitable and effective response. <a href="https://images.theconversation.com/files/329926/original/file-20200423-47804-pldop7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=1000&fit=clip"><img src="https://images.theconversation.com/files/329926/original/file-20200423-47804-pldop7.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" alt="" /></a> How to grow your own vegetables… as long as you like endive. Andrea Gaynor <h2>Beyond the pandemic</h2> The <a href="https://www.9news.com.au/national/coronavirus-home-gardening-explosion-fruits-vegetables-lockdown/3cf0476b-9fe0-432e-b5c9-d37b9390a12f">empty shelves at nurseries and seed suppliers</a> seen earlier this year tell us we were again insufficiently prepared to rapidly scale up productive home gardening. We need to develop more robust local food systems, including opportunities for people to develop and share food production skills. These could build on established programs, such as western Melbourne’s <a href="https://mysmartgarden.org.au/">My Smart Garden</a>. Particularly in built-up urban areas, provision of safe, accessible, free or low-cost gardening spaces would enable everyone to participate. More city farms with livestock, large-scale composting and seed saving, can increase local supplies of garden inputs and buffer against external disruption. Like other crises before it, COVID-19 has exposed vulnerabilities in the systems that supply most Australians with our basic needs. While we can’t grow toilet paper or hand sanitiser, there is a role for productive gardens and small-scale animal-keeping in making food systems resilient, sustainable and equitable. Self-provisioning doesn’t replace the need for social welfare and wider food system reform. But it can provide a bit of insurance against crises, as well as many everyday benefits.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/135359/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/andrea-gaynor-285129">Andrea Gaynor</a>, Associate Professor of History, <a href="https://theconversation.com/institutions/the-university-of-western-australia-1067">The University of Western Australia</a> This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/if-you-took-to-growing-veggies-in-the-coronavirus-pandemic-then-keep-it-up-when-lockdown-ends-135359">original article</a>. Image: Shutterstock

Home Hints & Tips

Woolies shelves stripped bare but not for the reason you think

<div class="post_body_wrapper"> <div class="post_body"> <div class="body_text redactor-styles redactor-in"> Shoppers who visited Sydney's Neutral Bay Woolworths were left in shock as many shelves were left bare. Although some thought it was due to panic buying because of the coronavirus pandemic, Woolworths has said in a statement it was for another purpose. The store's products were deliberately removed to show the significant role that bees and insects play in Australia's food supply. With the 2020 bushfires alone destroying 15.6 million hectares of forests, the food supply for bees and homes for insects is rapidly dwindling. Woolworths Chief Marketing Officer Andrew Hicks said that he hoped the stunt would show people how much their personal food supply would be impacted. “As the Fresh Food People, we’re passionate about providing millions of Australians access to the fresh food they love most," he said. "What many people don’t realise is how much of our food supply relies directly on pollinating bees." “Our goal here is to start a conversation in Australian homes about what a supermarket without bees would look like and how their impact goes far beyond just fruit and vegetables. However, if we take small actions to support bees and pollination today, we can create a better tomorrow and prevent this from becoming a reality.” </div> </div> </div>

Food & Wine

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

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

Legal

China's startling COVID-19 claim about Australia

Chinese authorities are claiming that the COVID-19 outbreak started overseas instead of in Wuhan, with one state media outlet suggesting it might have arrived via imported frozen food from countries including Australia. A furious article in The Global Times over the weekend suggested that Western countries had attempted to "shift the narrative from their own shortcomings" by blaming Wuhan for the initial starting point of the virus. “As the mounting sporadic outbreaks in China were found to be related to imported cold-chain products, with other parts of the world, including Europe and the American continent, reportedly discovering signs of the coronavirus earlier than Wuhan, it begs a new hypothesis – did the early outbreak in Wuhan originate from imported frozen food?” the publication wrote. After worldwide outrage over its handling of the initial outbreak, China has pushed theories that the virus started overseas and arrived on frozen food packaging, including chicken wings from Brazil, squid from Russia, shrimp from Ecuador and salmon from Norway. The World Health Organisation has said that there is no evidence of the virus being transmitted this way. “More and more evidence suggests that the frozen seafood or meat products probably spread the virus from countries with the epidemic into our country,” Chinese epidemiologist Wu Zunyou <a rel="noopener" href="https://www.nytimes.com/2020/12/06/world/asia/china-covid-origin-falsehoods.html?referringSource=articleShare" target="_blank">said in a recent interview</a> posted on government website, The New York Times reported. The paper said the Wuhan market used to sell “imported cold-chain seafood, such as king crab and arctic shellfish, as well as meat products from Brazil and Germany”. “The city also imported Australian steak, Chilean cherries and Ecuadorean seafood before 2019, according to the information from the website of the city’s commerce bureau,” the Global Times wrote. “Statements published by the Hubei Provincial Commerce Department show in 2018 and 2019, foreign trade enterprises have imported meat from Canada, Brazil and Spain.” The article says that due to an increase in frozen product imports compared to last year could be to blame for bringing the virus into Wuhan. “The idea never crossed our minds before, but now it seems plausible that the virus may have been imported to Wuhan via imported cold-chain products,” Wuhan University disease researcher Yang Zhanqiu told the Global Times.

News

Baby breaks records after being born at age 27

Molly Gibson may only be one month old, but she could have been born at any point during the last 27 years. Her embryo was frozen in October 1992 and remained frozen until earlier this year in February, when Tina and Ben Gibson of Tennessee adopted her embryo. Tina gave birth to Molly in late October, almost 27 years after her embryo was frozen. Her birth has set a new record, one that was previously held by her older sister Emma, for the longest-frozen embryo known to have resulted in a birth. But the records don’t matter to the Gibsons. “With Emma, we were just so smitten to have a baby,” Tina Gibson said. “With Molly, we’re the same way. It’s just kind of funny - here we go again with another world record.” Tina was assisted by the National Embryo Donation Centre when trying to fall pregnant, a faith-based nonprofit in Knoxville that stores frozen embryos in vitro fertilisation patients have decided not to use. Families are able to adopt those unused embryos, which are then transferred to an adoptive parent’s uterus. Her first-born’s embryo was frozen for 24 years until Tina gave birth to her in November 2017, and according to the centre, held the previous record for the longest-frozen embryo known to have resulted in a birth. Hers was frozen for 24 years. Before the two sisters broke records, not much was known about the viability of older embryos. And when Tina discovered just how old her embryos were, she was concerned the age would lessen her chances of becoming pregnant. But according to Dr Jeffrey Keenan, the centre’s president and medical director, the age has no impact on the outcome. He said in a release both Emma and Molly’s births are proof that embryos shouldn’t be discarded because they’re “old.” “This definitely reflects on the technology used all those years ago and its ability to preserve the embryos for future use under an indefinite time frame,” said Carol Sommerfelt, the centre’s lab director and embryologist, in a release. Approximately 75 per cent of donated embryos survive the thawing and transfer process, and between 25 and 30 per cent of all implants are successful, according to Sommerfelt, who spoke to CNN when Emma was born.

Family & Pets

More virus traces found on frozen shrimp and chicken wings

Chinese health authorities have found traces of coronavirus in imported chicken wings and food packaging, local officials revealed on Thursday. The Shenzhen Epidemic Prevention and Control Headquarters said the public needed to take precautions around frozen food after the discovery. The warning was issued after a sample taken from frozen chicken wings which were originally from Brazil, were found to be contaminated with coronavirus. In addition, samples taken from frozen shrimp from Ecuador sold in Xian also tested positive for the virus. Due to the findings, China has enforced screening at ports and contact tracing. Fear has been sparked as it is now believed the virus could survive on frozen food due to it being a cold temperature. “It is hard to say at which stage the frozen chicken got infected,” said a China-based official at a Brazilian meat exporter. The role of frozen food carrying the virus may have been the reasoning behind New Zealand’s mystery outbreak, many have speculated.

Food & Wine

COVID hunters investigate frozen food risk

Experts in New Zealand are racing to figure out just how the 100 days of the country being COVID-free could have ended. Virus hunters believe there is a possibility the disease could have been freighted back into the country in frozen food or even remains that had been frozen and left in a storage facility for weeks on end. The concerns have been sparked by the fact that one of the family members apart of the COVID outbreak that left experts wondering, worked in a cold storage facility. New Zealand’s director general of health Dr Ashley Bloomfield said on Wednesday that “environmental testing” is being conducted at the cold storage facility where the person worked. “We do know from studies overseas, that actually, the virus can survive in some refrigerated environments for quite some time,” he said. “We start by looking at all the options and ruling then out, and that’s the position we’re in at the moment. “In general the role of surfaces for transmitting the virus has probably been overemphasised in the past. “There’s much more focus now on transmission in indoor environments, and respiratory droplets and aerosols.” Bloomfield says there is evidence suggesting the virus could have been through food, freight or food packaging. “I know that the virus re-emerging in our community has caused alarm and the unknown is scary. That causes anxiety for many of us. “We are working hard to put together the pieces of the puzzle as to how this family got the virus. We are testing all close and casual contacts.” Wu Zunyou, Chief Epidemiologist of China’s Center for Diseases Prevention and Control, told Chinese state media earlier this year year that the virus can survive on the surface of frozen food for up to three months. However, infectious Diseases physician Professor Peter Collingnon told news.com.au that he was still sceptical COVID-19 had been “imported” into New Zealand through frozen food. “But I have always worried when people talk about elimination, it can be so mild in people in their 30s and 40s that it can just be there bubbling away without you knowing,’’ he said. The cold storage facility where the NZ man worked in Mount Wellington has been shut down for testing and cleaning with 160 staff across all the facilities tested for COVID-19.

Food & Wine

Frozen food contamination fears as Beijing market outbreak grows

The coronavirus outbreak which traced to a food market in the Chinese city of Beijing continues to grow as authorities spark fears of frozen food contamination. The outbreak, first detected at the Xinfadi wholesale market last week, has infected at least 158 people in China’s biggest resurgence since the initial outbreak was brought under control in March. The city reported 21 new cases of COVID-19 on Thursday, down from 31 on Wednesday. City officials are now attempting to trace all possible cases as quickly as they can, with testing and prevention measures being taken. Fresh meat and seafood in other parts of the country are also being inspected for precautionary reasons. In the neighbouring Tianjin Municipality, there has been a first local case in months. The new case was a hotel worker who handled frozen seafood, according to the local health commission. The infected 22-year-old man had been working in the kitchen of the Conrad Tianjin Hotel since May 30 – washing dishes and occasionally cleaning frozen seafood. The man had not left Tianjin in the 14 days prior and had not been in contact with a confirmed case. The case is currently being investigated, as concerns grow of widespread contamination. One expert told the Global Times that the man was more likely to have been infected by frozen food, or the ice around it, as, if contaminated, it could survive for weeks. “The frozen seafood touched by the Tianjin patient could be of the same batch with those shipped to Beijing Xinfadi,” Wuhan University virologist Yang Zhanqiu said. Yang urged residents not to eat raw food and exercise caution when eating processed frozen food. The first reported cases of the global pandemic emerged from a Wuhan wildlife wet market in December 2019.

Food & Wine

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These 8 health changes could mean you need to eat more vegetables

15 things chefs always buy frozen

Four-year-old entrepreneur wins out against council complaints

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

10 nifty new uses for your vegetable peeler

Top tips for growing tomatoes

How to store these 11 super perishable foods

10 foods you had no idea you could freeze

Woman reveals how to perfectly ripen avocados in just 24 hours

Get Easter ready with this delicious new ‘must try’ from Cadbury

Should doctors prescribe fruit and vegetables?

Tips and tricks to make the perfect summer smoothies

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

Woolies shelves stripped bare but not for the reason you think

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

China's startling COVID-19 claim about Australia

Baby breaks records after being born at age 27

More virus traces found on frozen shrimp and chicken wings

COVID hunters investigate frozen food risk

Frozen food contamination fears as Beijing market outbreak grows

Our Partners

News

Shop

Catalogues

Newspaper

Contests

Entertainment

Travel

Health

Lifestyle

Finance

Property

Compare

Games

Information

Keep up to date

Search

These 8 health changes could mean you need to eat more vegetables

15 things chefs always buy frozen

Four-year-old entrepreneur wins out against council complaints

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

10 nifty new uses for your vegetable peeler

Top tips for growing tomatoes

How to store these 11 super perishable foods

10 foods you had no idea you could freeze

Woman reveals how to perfectly ripen avocados in just 24 hours

Get Easter ready with this delicious new ‘must try’ from Cadbury

Should doctors prescribe fruit and vegetables?

Tips and tricks to make the perfect summer smoothies

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

Woolies shelves stripped bare but not for the reason you think

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

China's startling COVID-19 claim about Australia

Baby breaks records after being born at age 27

More virus traces found on frozen shrimp and chicken wings

COVID hunters investigate frozen food risk

Frozen food contamination fears as Beijing market outbreak grows

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