Shopping From Your Pantry First: Save Money, Eat Fresher

The Problem

I’ve recently been looking at my cupboards and pantry lately with some concern. I have rows of dried goods stacked neatly in mason jars. Bottles of tea, 18 of them, lined up neatly next to one another. They sit below the mason jars and next to the large collection of cooking oils I’ve collected. There are also the usual suspects. Bags of sugar, flour, pasta and sauces. Shifting focus to my pantry and things aren’t much better. There are stacks of partially used grains and beans. Back ups of what’s stored in my rows of mason jars in my cupboard. It’s a mess. Something needed to change.

What’s more, some of those grains and oils have taking up residency in my pantry for years! Sure, all the beans, grains and teas look good displayed in the glass jars, but this is my cupboard, not a museum! I’ve been thinking about what’s brought me to this place and I vaguely remember shopping for the groceries in question. Picking up bags of beans and pasta, “staples” that I thought I would need to make meals. Only those meals never came and I am left with a cupboard full of food that has been neglected for nearly half a decade. No bueno.

I’ve come to realize that I’m treating my food stores like you would curate pieces for a museum. But this is no way to nourish yourself. Eating hoarded goods that are that old is unnecessary. And more to the point, it tells me something about the ways I’m relating to my food. Why am I holding on to these items? Why am I massing these foods to begin with? The answers to these questions were directly related to the ways I was brought up and how I learned, or rather didn’t learn, how to nourish myself and my body.

Lessons on Nourishing Our Bodies

I was brought up in a house that was barren of a lot of things. Mostly love, but food was a close second. We always had enough to eat growing up. But there was no deviating from the plan my caregivers had mapped out. We had the same five or six meals on repeat. There were always boxes of cereal and bottles of soda in the cupboards and sometimes leftovers in the fridge. Not the healthiest foods, but we were also unaware of the health risks that came with some of these foods.

I was often uncertain of what I was able to eat. This was due to my caregiver often saying, “there’s a house full of food, I don’t know why you’re hungry”. Though I was severely scolded when I attempted to defrost pork chops one day in an attempt to make a meal with the house full of food I was in. The messages I received were mixed and confusing around food.

The Basics

And to add to the confusion, I was never taught the basics of how to take care of my nutritional needs. I was never shown how to budget for groceries, taught how to cook meals for myself or even that I should eat when I’m hungry! I skipped breakfast and lunch for decades because of these lessons. One of the lesson being, coffee was a meal substitute. I also didn’t start grocery shopping until I was in my late twenties. Or really cook meals for myself until about seven years ago! This is crazy to me thinking about it now. But food, along with a myriad of other topics, just didn’t get discussed.

If you’ve read my post on rotating your food stores, I go over the ways I was taught to neglect my nutritional needs in a bit more detail. You’ll also find some suggestions on how to change old habits that you’ve cultivated. If like me you’ve suffered from a life’s time worth of feeling a drift in a sea of food insecurity. But I’m back with a plan and want to share with you what I’m doing in my kitchen. To help change my relationship to food and how I care for my nutritional needs now. Let me show what I’ve come up with!

The Plan

As the title of this post suggests, the beginning of my journey starts in my pantry. Among the bottles of carefully curated seeds, grains, beans and flours, this is where I had amassed a large quantity of food items. To give you a sense of scale, I have close to thirty bottles of dried goods on my shelf! So the first step was to take stock of the ingredients I have on hand and do some research on what types of recipes I would be able to utilize the ingredients in.

Using What I Have

As I’ve mentioned before on this blog, Minimalist Baker is a great resource for using the ingredients you have on hand. Because a good portion of her recipes use ten ingredients or fewer and most of them are pantry staples like onions and garlic. She also has a great post on how to stock a pantry here. But you can use whatever site you enjoy the recipes from the most. Most sites will have a search bar where you can type in an ingredient and do a quick search for recipes that include that ingredient. Minimalist Baker has a search by ingredient filter which is ideal for this situation.

So after I’ve taken stock of what I have in my pantry, I choose three or four ingredients to focus on for my meal prep. Let’s say I’ve chosen the five pound bag of cranberries that has been collecting dust, the jar of kidney beans that are old enough to eat solid foods, the two bags of black beans that are surprisingly young considering their shelf mates and a half of a jar of yellow lentils.

I take these four ingredients and do a quick search on my go-to recipe website. I find that I can use the Kidney and black beans in a chili with onion and sweet potatoes I already have. So I put the few items on the shopping list that are missing from my pantry that are in the recipe and move onto the next ingredient I’ve chosen.

Overnight oats are already on the menu for the next few weeks. So adding the cranberries to the mix with the seed and nuts I pick up from the market was an easy match. And the ingredients for the curried, lemon lentils I planned for, I already on hand. I put a few more ingredients on the shopping list, staples and some items for my self-care Sunday dinner and my shopping list is complete. I only have about a dozen items on my list and even though I’m shopping at Whole Foods, my grocery bill was still only 45$ for two weeks!

Save Money Use What You Have & Stay Organized

If you use the grocery store for supplemental supplies to your pantry, and you shop mostly whole foods, i.e. fresh produce and unprocessed meats, generic brands, bulk section items like grains and beans and staples like butter and milk, your grocery bill is surprisingly light. You also have the added benefit of eating a healthier diet full of fiber, vitamins and minerals. And the fresher the better. The longer your food sits around, the less nutritional value it retains.

Simple But Effective System For Grocery Shopping

I’ve also come up with a way to organize my shopping list so I can easily scan my recipes and know which ingredients to purchase. First, I make a list of the recipes I’ll be cooking. Second, I make a list of all the separate ingredients from all of the recipes I’m using. So I have two lists, one list of recipes, and the other a list of grocery items that are ingredients in the recipes on the first list.

Next, I assign a different symbol to each recipe. For example, if chili is on my recipe list, that recipe has a symbol such as +. Then I go down the list of ingredients and put a + symbol next to any ingredients that are in the + recipe.

I repeat this process for each recipe, adding ingredients to my items list. This way, when I choose the recipes I’m cooking for the next few weeks from my recipe list and place the recipe symbol next to the corresponding item, I can quickly see how much of an ingredients I need.

This works particularly well with double batches of recipes or multiples. For example, say I’m making three recipes that all use garlic and one of the recipes I’m making is going to be a double batch. On the ingredients list, garlic may look like this, “% + 2* Garlic”. The symbols “%+” represent the recipes I’m making, with a double batch of *, so I put a 2 before the symbol to modify the amount. So when I add the symbols together, “+ % 2*”, I know I’ll need enough garlic for four recipes. And when I put garlic on my shopping list, I put it on as “garlic x 4”. This way I can purchase just what I need for the recipes I’m cooking without buying too much. This also helps to keep my food stores fresher.

Save Money by Growing Your Own

Speaking of fresh stock, if you have a green thumb, this is a perfect opportunity to shop super fresh, real local and on the cheap! I’m lucky enough to have a sizeable vegetable garden. Last year we didn’t need to buy garlic until about a few weeks ago. And for the cost of a few packets of seed, your return on investment is ridiculously high. It does require planning and maintenance. Also to plant vegetables that you will actually use in the recipes you choose.

Planning is important in that if you like cucumbers, but don’t know that they are prolific producers, planting too many and you’re going to be swimming in brine from all the pickles you’ll be making. So when planning a garden, do the research and know how many to plant. Knowing when to plant is equally as important. And you don’t need a lot of space to grow your own. Container gardens are popular in cities where green space is limited. Maybe start with growing a few of the herbs and spices you use most frequently. This way, you’ll have a fresh selection on hand when it comes time to cook. And how do you know what to cook or grow?

Choosing Your Recipes

This was something I struggled with for a while. That is until I read this post on how to set up my pantry. Dana from Minimalist Baker suggested to pick ten or so recipes that you cook often, buying your pantry staples from that list of recipes. It made so much sense to me that I immediately got to selecting the recipes I liked and use most frequently. Then I put them in a bookmark folder labeled as such on my browser.

The only problem with this method is, that for me, there is a lack of variety. And I’m not cooking the same meals in the summer that I am in the winter. So I decided to create four folders with ten recipes each. They correspond to each season with ingredients that are available during that time of year. This way I’ll have three months to use up whatever food I have from the list of ingredients I use. And I always have something new to choose from. Paired with my self-care Sunday dinners, where I chose a new recipe to try each week, I won’t be short on new recipes to try.

I also batch cook my meals for two to three weeks ahead. This way I know I’ll have what I need to make my meals well in advance. Because I already have my recipes picked out. This way my shopping list is only a matter of quickly scanning my pantry, to see what I’m missing.

And Take the Time to Plan It All Out

This may seem overwhelming at first glance. And it can be a bit much to take on. What I find works best to help ease some of the tension of preparing meals is, giving myself plenty of time. I usually sit down at some point during the week and plan out what the next three weeks menu is going to look like. Here is where I also plan for the day to day stuff. Exercise, appointments and general domestics. Like when I’m cooking and shopping for that day.

This takes the stress out of not knowing when I’ll have the time to fit it all into my schedule. It also gives me plenty of time to plan for my upcoming shopping trip and cooking day. I’ll start by picking a day to shop and cook. The night before, I’ll check to see what I have for ingredients for the three or four recipes I’ve chosen. I’ll shop from my pantry first, then add the items I’m missing to the shopping list, along with what I’m getting low on. Like nut milk or margarine and I’m ready to shop the following day.

Shopping Day

On shopping day, I take my list and usually shop after work. When I get home, I set the tone for the night by getting my area clean, ready my recipes, light a candle and play some soft music. I turn off the harsh over head lights and then start my cooking process. Making sure to go as slow as I need to so I don’t feel rushed. Meal prep has become an integral part of my self-care routine and something I find great joy in. Being in the food industry as long as I have been, it’s important not to rush yourself. Feeling that pressure leads to stress. It was fun in my 20’s, but not so much now.

And with the ingredients prepped before I jump into cooking, the recipe comes together in no time. And the stress is nearly non-existent. I also keep my meals for the next few weeks in glass Mason jars in the fridge. Seeing them lined up on the counter to cool before they go into the fridge with the relaxing environment carries with it a sense of accomplishment.

And this brings us back to the starting new, healthier habits surrounding our food choices. Now that we’ve cleaned out the old items, and made room and space for new and fresher ingredients to be rotated in and out of use, the new question is, how much food do we really need to keep on hand?

Evaluating Your Needs

This answer will be different for everyone. I know that my food needs are different from a family of five’s. But where do we draw the line on what is enough? For me, a goal of having enough staple ingredients for a month’s worth of staple recipes is optimal. This way, my food stores stay fresh and I can incorporate new recipes into my meal plan as I see fit. Also I’m not holding onto items I don’t need because I’m afraid that if I don’t have them, something terrible will happen.

And that is the main goal. To take the fear and anxiety of preparing meals out of our food and the ways we nourish ourselves. It’s a little different if you’ve had negative experiences with and around food. But eating is so closely linked to our safety and well being. It’s hard not to feel overwhelmed if you don’t know what you’re doing. If you were left in the dark as I was, fumbling around trying to understand how to care for yourself without guidance, it can feel scary to go it alone.

I hope sorting through my pantry has been helpful to you in some way. If you have any comments or methods you use that you’ve found help you in the kitchen, I’d love to hear about them in the comments section below. And as always, peace, and thanks for reading : )

Image Credits: “Spice Management” by Sharon Drummond is licensed under CC BY-NC-SA 2.0

Updated: 9/16/22

How Eating Healthier Can Make the Planet a Little Greener

I went vegan a few years ago, probably around 2015. I’m a little embarrassed to admit it, but what got me interested in the lifestyle was hearing that if you eat a plant based diet, your body will naturally maintain a certain body fat percent. But if we’re being honest, I really wanted to look good naked. I weigh less now than I did before going vegan but this has more to do with my healthier lifestyle. I exercise more now and have better portion control than I did before. But thanks to my vegan diet, my eating habits and the quality of the foods I’m eating have greatly increased. But also and just as important is, eating healthier helps to keep the planet a little greener.

Think Greener Grow Your Own

Since changing my diet I’ve become much more interested in how the food I’m eating gets to my plate. Also the ramifications of how it’s produced and how it effects our environment. I’ve kept a vegetable garden on and off for about 15 years. And while it helps to keep the food miles down on some of the veg I eat, I first fell in love with gardening when I was a child. I used to watch my dad tend to his small plot in a local community garden. Running through the rows of flowers and vegetables that my father and his neighbors were growing, on cool summer nights seems idyllic to me now. But I imagine if I could somehow revisit those gardens from my past today, my memories would not disappoint.

There was something about so much diversity in such a small space that made everything feel so rich and alive. Vibrant. It brings to mind the ways we used to farm our crops. The way Jefferson’s Monticello may have looked in its prime. This is what comes to mind when I say eating healthier to keep the planet a little greener.

Some Big Problems

I’ve also recently viewed a few documentaries on farming that got my imagination working. Though also sparked some fear as well. The first doc was “The Biggest Little Farm” and it was about a couple’s vision to start a sustainable, diverse farm using organic farming practices. The second was “Kiss the Ground”. In it, they talked about the need to change the ways we farm in order to help reverse the effects of climate change by fixing Co2 back into the soil. Hopefully this will reverse the desertification that is currently happening due to the monocultures we’ve been cultivating in big agriculture.

The premise, or main take away from ” Kiss the Ground” was, that there are only 60 harvests left using our current methods and the crops we’ve been utilizing. I.e. corn, soy and wheat, before we turn the once fertile soils of our country and others, into desolate piles of unworkable dirt. Spark fear here.

Health and Environmental Concerns

Now the food system has been broken for a long time, that’s nothing new. With the crops we’re growing and the health and environmental consequences they carry, it’s easy to get overwhelmed and be paralyzed by its scale. Health consequences such as obesity and type 2 diabetes due to the over consumption of processed monoculture crops are scary enough. But add the deforestation of the rainforest in the Amazon for farm land and how it directly contribute to the increase of greenhouse gasses in the atmosphere and we have a full blown crisis on our hands. It’s easy to see that we’re doing something questionable at best and self destructive at worst.

The outlook seems pretty bleak. And with President Trump pulling America out of The Paris Agreement, it seems as though we’re collectively taking a slow step back when we should be fully focused on moving forward. Toward a common goal for the benefit of our collective future. So where do we go from here?

Some Small Solutions

It seems the most pressing matter, according to “Kiss the Ground” is, repairing our soil. With roughly 60 years left before we’re unable to feed ourselves the ways we have been (or at all maybe) this just seems like a no brainer. And if we switch to organic farming practices while diversifying our crops, we’ll not only be working to solve some of our environmental issues, namely fixing more Co2 back in the soil, but we’ll also have the option to be eating healthier. Helping to address some of our health concerns along the way. And eating healthier while keeping our planet greener.

Locally Grown Not Mass Produced

If we focus on smaller scale farming with more diversified crops, woven in and throughout our communities, we can eat in season with fresher produce. While also reducing food miles and maybe even close some of the gaps in the food deserts. The government already subsidizes commercial farming, so it doesn’t take a great leap of imagination to take some of the economic principles we’re already practicing and apply them to more localized and smaller setting. And maybe even create a surplus, and with it food security.

That’s a lot to take on as an individual. Or even as a modest sized community. For something like the plan above to work we’d need a lot of support. Locally and from the global community. But there are some things that we can do as individuals that will help move us in a healing direction. Voting with your dollars is a good place to start.

Starting at the Grocery Store

While food shopping, opt for foods and goods produced locally and grown organically as opposed to buying larger brand names that have been most likely grown unsustainably and shipped in from far away places. Shop at farmers markets and buy more fruits and vegetables. Dried beans and grains as well. Whole foods instead of processed monoculture foods like soy, wheat and corn. And that’s not to say that all soy, wheat and corn are bad or unsustainable. There are few things I enjoy more than a fresh ear of corn in the summer with a little salt and margarine. The important thing to keep in mind when buying your produce is how they were farmed and where they are coming from.

Small Price to Pay

And it’s cheaper than you think too. I live in a suburb of Boston, so I know about the high cost of living when it comes to the basics. But even living in Massachusetts, if you’re buying mostly vegetables and grains, it’s not difficult to keep your grocery budget to a reasonable price. I aim for about 300$ a month, though usually I go over by about 50$. And that’s with buying organic and local options when possible. You don’t have to go vegan, though you would save a bunch of money.

Try having one or two dinners a week without meat. Meatless Mondays has gained some traction lately. You may be surprised with how much you enjoy the break from the usual meat and potatoes. Check out Minimalist Baker for some stellar plant based options to supplement your weekly meal plan.

Her recipes are some of the best I’ve had. I use to work with a woman, Doma, from Bhutan. She use to make dishes that were Northern Indian inspired in flavor, while cooking Mexican and Asian cuisine. Dana from the Minimalist Baker has some of the best recipes I’ve had since working with Doma. Dana’s curries are especially delicious. Here’s one of my favorites of hers, vegan chana masala.

Eating Healthier to Keep the Planet a Little Greener

This is where I’ll leave you reader. Nothing I’ve said here hasn’t been said before, but I hope it helps you to think about our collective situation with a little more urgency. To get involved in the ways that you’re able to, in order to help us heal and move forward towards a healthier future. I’ll be posting more on this subject too, as I feel living sustainably is definitely linked to a better quality of life and peace of mind. Peace, and thanks for reading :]

Misfits Market, Co-Ops and Farmer’s Market: Types of Markets That Could Help the Environment

Market. It’s where we buy the things we need. If you’re like most of us, when you go to the market it’s usually a super one. I live in Massachusetts so many of us go to Market Basket. You may have heard of them when they got some press back in 2014. There was concern in the form of protests and strikes, due to the firing of Arthur T. DeMulas by his cousin, Arthur S. DeMulas. Arthur T. eventually bought out his cousin Arthur S. and gave the employees of the grocery chain more benefits and raised the working standards, putting the workers and customers first.

As much as I love Market Basket and the story of Arthur T. taking care of his employees and in return them supporting him in regaining ownership of the chain, there are still some issues I feel are plaguing not just Market Basket but most stores, super and regular alike. The major issue with most food we buy today is, a sides from how we produce it, the amount of waste that’s involved in its packaging.

The Waste We Carry Our Food Home In

Some quick numbers, the EPA’s Advancing Sustainable Materials Management: 2017 Fact Sheet reported that U.S. citizens composted and recycled about 94.2 million metric tons of waste. While only about 35% of the waste we recycled and composted actually was recycled or composted. That’s 61.2 million metric tons of recyclable and compostable materials that went into landfills. Or found its way into the ocean. Or who knows where else. But that’s only one year’s worth of waste! And most of it is coming from packaging. I’m not sure how much is from food but I’m willing to bet it’s quite a bit.

When I’m at a grocery store or any kind of store for that matter, I’m amazed at the amount of packaging we are taking our food and products home in. Aisle after aisle of neatly packed and stacked items. Shimmering with plastic, glass, paper and metal, all kinds.

I understand that we’ve come a long way in food safety and for a while these types of packaging were necessary to deliver food free from bacteria to the folks buying it. But there are definitely more environmentally friendly and responsible ways of packaging our food that will keep it just as safe and just as fresh. We’ve come a long way in regards to making compostable packaging as well as in food safety. Why not put more of those practices into use?

Maybe Not Ideal But Heading in the Right Direction

For starters, there are zero waste grocery stores, but they are few and far between. I think there are about ten within a 16 mile radius of where I live and I’m in a small suburb just a few miles from Boston! I imagine pickings are slim the further you are from a major city. But there are other places you can shop to reduce waste even in your average grocery store.

Some groceries, and most co-ops, have bulk sections. You can usually find pantry staples in this aisle such as rice and beans, legumes and oats. And they are often times cheaper than their pre-packaged counter parts. This will reduce the amount of plastic packaging for sure, but only if you bring your own reusable bulk bags. Avoiding the plastic bags you find in bulk and produce sections. A quick Google search yields a variety of options and sizes for carrying home your loose items and produce. Some of which I’ve linked to below.

Speaking of produce, another way to cut down on packaging is to buy fresh produce. From either the grocery store, co-op or farmers markets. The only packaging is the boxes they’re delivered to the store in. Or in the case of farmers markets, the reusable containers they brought from the farm. And bringing your own reusable canvas or cotton bags to store them in will eliminate the need for those clear plastic produce bags. Or whatever package the vendors from farmers markets are offering which may or may not be recyclable.

And while you’re shopping for your new canvas or cotton produce and bulk bags, why not pick up some reusable silicone bags that are freezer friendly? To freeze your own fresh veg and fruit in. The shelf life and quality of freshly frozen fruits and veg are far superior to comparable pre-packaged frozen products. And the only downside is that there’s a little more prepwork involved. But if you set aside some time each week to prep the food you’re going to freeze, maybe while you’re already cooking dinner, you can save money and packaging that would have ended up in the landfill.

Storage is Key

So let’s say you get some reusable bulk bags for dry bulk items and produce. You buy a bunch of oatmeal and black beans. You get them home and now you have a bunch of loose dry bulk items and no where to put them! Don’t worry, I’ve got you covered. I use glass Ball jars with a wide mouth which makes them easy to fill with just about anything. Beans, rice and oats as I’ve mentioned, but also flours, sugars and teas (actually I use old glass peanut butter jars for tea).

They’re easy to stack, look good, and all while maximizing your usable cabinet storage space with surprising efficiency all while being super cheap. On top of all that, you can find them at pretty much any store you go to. I get mine at the supermarket but remember, they’re technically “seasonal”. Because they’re traditionally used for preserving, canning and pickling your garden harvest. So they may only be available in late summer and fall.

Land of Misfits No More!

And finally, Misfits Market buys produce from farmers that don’t meet the aesthetic standards of supermarkets. A surprising amount of viable fruits and vegetables are tossed in the garbage because they are misshapen, discolored or otherwise deemed as “ugly” by the would be buyers. Markets like Misfits steps in and offers to buy the produce from the farmers at a fraction of the price.

The produce is the same quality as you would find at the grocery and they pass along the savings to you, the customer. They also source their produce from farms that use organic methods and non-GMO seeds. Another benefit is that their packaging is a 100% sustainable. Either recyclable or compostable.

From super, to co-ops, to Misfits, to farmers. The above four types of markets are examples of where, given a little bit of forethought and planning, you could turn your next shopping trip into a greener one. Peace : ) and thanks for reading!

Image Credits: Adam Sergott, photo of vendors at Haymarket, Produce    Market in Boston MA

Updated: 2/3/22

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