Why Reducing Food Waste Is Harder Than it Looks

It's difficult to think of a more pointless practice than to go through all the effort of growing, harvesting, transporting, storing and selling food--only to waste it by throwing it away.

Unfortunately, consumers, and the food service industry we buy from, waste food preposterously. In fact, a 2004 study from the University of Alabama claims Americans waste nearly half of their food. And a highly detailed recent study of UK consumption habits suggests that as much as 25% of UK consumers' food is avoidable waste.

However, it also shouldn't surprise Casual Kitchen readers to find that, sometimes, studies capitalize on fear and alarmism at the expense of calm and rational analysis. The fact is, there are often serious tradeoffs involved when we try to recapture food that otherwise might be "wasted."

In fact, in some instances it can be downright dangerous to attempt to reduce food waste.

Let's go over a couple of examples in the data (and prepare yourself, because these waste numbers are truly disturbing). The UK study claims in one example that 210,000 tons of "processed vegetables and salads" is wasted each year. The study further claims the majority of this waste occurred because the food was "not used in time," which simply means the food passed a sell-by date label (see page 4, and then pages 41-42 of the study).

The study calculates the cost of this waste (what I call "date-label waste") to be a shocking £240 million per year (about US$350m--and this is just in the UK!), and it further claims that practically 100% of this waste is completely avoidable. Sheesh.

Another disturbing example: a full 96% of the waste in the category of "coleslaw and hummus" is due to date-label waste, and, you guessed it, this study claims that this waste is also totally avoidable. It's obviously a smaller category, and the dollar value of that waste is "only" £71 million (about $US100m), but to me, it's the nature of that waste that seems so shocking.

Wow. Okay. If this is all true, then why don't we just add three or four days to the sell-by date on all food products that have a high propensity to be wasted? Usually foods never go bad by the sell-by date anyway. Why wouldn't that dramatically reduce waste?

Here's where things get a little tricky.

If you read my article that exposed the inappropriate alarmism of the so-called "Ten Riskiest Foods" study, you know that despite the impressions we get from the media, food-borne illnesses are actually quite rare in this country, and deaths from food-borne illnesses are shockingly rare.

However, the odds of contracting a food-borne illness would increase meaningfully if we were to eat more expired food, or, more specifically, if we were to eat food that was dated with less conservative sell-by dates.

Yes, we could change the sell-by dates on our food and we would definitely reduce our food waste. But it would be at the risk of increasing occurrences of food borne illness.

The CSPI, the organization that I lampooned in my Who's Watching the Watchdogs? post, wrote an inflammatory and fear-mongering report based on a food-borne illness rate of just 2.4 thousandths of a percentage point, and a death rate so low that it rounds to zero.

If that is enough to generate a flood of mindlessly alarmist media stories (which it did, sadly), imagine the media firestorm that would erupt if that illness rate ticked up even slightly. And that would likely cause regulators to step in and force the food companies involved to recall and destroy (in other words: waste) all related food products that might be at risk.

None of this changes the fact that we can and should try to reduce our own sources of food waste in our homes. We can all do our best to by purchasing only as much perishable produce as we need, by freezing or using meat or dairy products in a safe and timely manner, and being smart about our purchasing and cooking habits.

Here's my point: Our food regulators have put in place certain safety measures that definitionally create waste because they want to do the best they can to insure our safety. And if food companies or food retailers were to try to reduce food waste by dating their foods using even slightly less conservative standards, they would get crucified by the media and by so-called watchdog groups like the CSPI.

So, let me ask a difficult question: Who is being wasteful?

Readers, what are your thoughts?

Update: The debate that follows below in the comments led to a follow-up article: When Do You Throw Out Food? A Question For Readers. Have a look!

Related Posts:
Brand Disloyaly
Who Really Holds the Power in Our Food Industry?
The Worst Lie of the Food Blogosphere
Survivor Bias: Why "Big Food" Isn't Quite As Evil As You Think It Is
The Problem with Government Food Safety Regulation
Who's Watching the Watchdogs? Ethical Problems in the "Ten Riskiest Foods" Report By the CSPI


How can I support Casual Kitchen?
If you enjoy reading Casual Kitchen, tell a friend and spread the word! You can also support me by purchasing items from Amazon.com via links on this site, or by linking to me from your own blog, or by subscribing to my RSS feed. Finally, you can consider submitting this article, or any other article you particularly enjoyed here, to bookmarking sites like del.icio.us, digg or stumbleupon. Thank you for your support!

Retro Sundays

I created the Retro Sundays series to help newer readers easily navigate the very best of this blog's enormous back catalog of content. Each Retro Sundays column serves up a selection of the best articles from this week in history here at Casual Kitchen.

As always, please feel free to explore CK's Recipe Index, the Best Of Casual Kitchen page and my full Index of Posts. You can also receive my updates at Twitter.

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This Week in History at Casual Kitchen:

Pasta Puttanesca (June 2007)
You'll be astounded at how easy (and inexpensive!) it is to make this distinct and truly memorable pasta sauce. One of my most popular posts from 2007.

Countdown: The Top Ten Alcoholic Drinks of Summer (June 2008)
A list of great and easy-to-make hot weather drinks. Each May and June, this post jumps to the top of my list of most-searched for articles.

Cooking Like the Stars? Don't Waste Your Money (June 2008)
The handle on Rachel Ray's frying pan catches fire during a test, and Emeril's 8-inch frying pan bends like an accordion. A textbook example of why you should never pay extra for celebrity-branded, second-order products.

How Do You Define Truly Great Restaurant Service? (June 2009)
In a restaurant hidden away in downtown Honolulu, I had the best table service of my entire life. Here's what happened.


How can I support Casual Kitchen?
If you enjoy reading Casual Kitchen, tell a friend and spread the word! You can also support me by purchasing items from Amazon.com via links on this site, or by linking to me or subscribing to my RSS feed. Finally, you can consider submitting this article, or any other article you particularly enjoyed here, to bookmarking sites like del.icio.us, digg or stumbleupon. Thank you for your support!

CK Friday Links--Friday June 25, 2010

Here's yet another selection of interesting links from around the internet. As always, I welcome your thoughts and your feedback.

PS: Follow me on Twitter!

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A new advisory report from the US Department of Health contains some surprisingly sensible dietary advice. (Eating Well)

My blogging colleague Jules at stonesoup is offering an incredible free download to her readers: a 97-page cookbook filled with easy recipes, all of which can be made in 10 minutes or less. Awesome. And did I mention free? (stonesoup)

Some of the best food blog comedy in the history of uh, food blog comedy. (Cheap Healthy Good) Bonus Post: Turkey Sliders, a One-Act Play

One critical question, ignored by all aspiring food photographers, that you should address right now. (Learn Food Photography)

Recipe Links:
A striking cookie recipe: Mint Mojito Sugar Cookies. (A Duo of Chefs)

I know it's only June, but I've already found the best recipe of 2010: Bacon-Wrapped Quail Stuffed with Morels, Grape Leaves & Feta. (Kalofagas)

Espresso Dark Chocolate Brownies: The. Best. Brownies. You've. Ever. Tasted. (Food For Laughter)

Off-Topic Links:
Some surprising and unexpected insights in this article about living a plastic-free life. (Planet Green)

50 must-read blogs for teaching abroad. (Accredited Online)

You are worthless. Let's be friends. (Fugitivus.net)

And if you've been living under a rock the past week, be sure to check out these videos of fan reactions to Landon Donovan's last-minute goal against Algeria. Inspiring. (Huffington Post)


Do you have an interesting article or recipe that you'd like to see featured in Casual Kitchen's Food Links? Send me an email!

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How can I support Casual Kitchen?
If you enjoy reading Casual Kitchen, tell a friend and spread the word! You can also support me by purchasing items from Amazon.com via links on this site, or by linking to me or subscribing to my RSS feed. Finally, you can consider submitting this article, or any other article you particularly enjoyed here, to bookmarking sites like del.icio.us, digg or stumbleupon. Thank you for your support!

Yellow Split Pea Soup: Hearty, Healthy and Laughably Cheap

This delicious Yellow Split Pea Soup recipe isn't just laughably cheap, it's hilariously cheap. And it's also ridiculously easy to make. It only requires about 10 minutes of prep time, and you can easily do other things during this soup's hour or so of simmer time.

There's nothing better than a hearty, healthy and easy-to-make soup that will provide you with leftovers for several days. Enjoy!
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Yellow Split Pea Soup

Ingredients:
2 onions, chopped coarsely
1-2 Tablespoons vegetable or olive oil
1/2 teaspoon cayenne pepper (more or less to taste)
1 teaspoon black pepper
2-3 potatoes, cubed and unpeeled
1 pound dried yellow split peas
8-9 cups water and 2 bouillon cubes, or 8-9 cups of vegetable or meat stock

Directions:
1) In a large soup pot, saute onions in the oil for ~5 minutes on medium-high heat, until browning and sticking slightly. Add spices and cubed potatoes and saute for another minute or two.

2) Then, add 2 cups of the water (or stock) to the pot and then deglaze the bottom of the pot. Add the rest of the water (or stock), the yellow split peas and bouillon cubes (if desired).

3) Bring to a boil, reduce heat, and simmer gently for an hour to an hour and a half. Taste-test the split peas for doneness after one hour (you'll want the split peas to be somewhere between crunchy and mushy) and retest every 5-10 minutes or so thereafter. Serve in bowls over rice or brown rice.

Serves at least 8.

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Recipe Notes:
1) You'll notice one ingredient that is noticeably absent from this recipe: added salt. Sure, there's some salt in the bouillon cubes, but 2 cubes distributed over an entire pot of soup isn't much.

2) In fact, the spicing of this soup is surprisingly simple. Once you turn down the salt, you'll find yellow split peas have a surprisingly rich taste all by themselves. Feel free to modify the spices in this recipe as you see fit, but we were very happy with this soup after seasoning it with just a small amount of cayenne and black pepper.

3) This soup allows for plenty of improvisation and modification. A few examples: you can add other vegetables to the soup (carrots or red or green bell peppers would be obvious and colorful options). You can add meat: chunks of ham, bacon, chicken, turkey, or even sausage or kielbasa would go perfectly with this soup. And of course, as mentioned above, you can modify the spices to match your tastes.

4) Sadly, I have readers who still attempt to convince me that convenient and healthy food is much too expensive, so let's take just a moment to quantify the laughable cheapness of this recipe:

onions: $0.35
potatoes: $0.50
split peas: $1.49
spices/oil: $0.10
bouillon cubes: $0.20
Total: $2.64

That's right: enough healthy, easy-to-make soup to serve eight people--for less than three bucks!

Related Posts:
Food Absolutism
Mujadarrah: Vegetarian Comfort Food From the Middle East
The "It's Too Expensive to Eat Healthy Food" Debate
Easy Sopa de Lima
Six Cookbooks That Should Be the Foundation of Your Cookbook Collection
How to Enjoy Wine On A Budget

Finally, a couple of excessively artsy photos of this soup, with our new (and nakedly unfurnished) townhouse as a backdrop:



How can I support Casual Kitchen?
If you enjoy reading Casual Kitchen, tell a friend and spread the word! You can also support me by purchasing items from Amazon.com via links on this site, or by linking to me or subscribing to my RSS feed. Finally, you can consider submitting this article, or any other article you particularly enjoyed here, to bookmarking sites like del.icio.us, digg or stumbleupon. Thank you for your support!

On the Benefits of Being a Part-Time Vegetarian

Back in the 1970s when I was growing up, the vegetarian movement in America was just getting off the ground in places like Berkeley, CA and Ithaca, NY.

Everywhere else, however, vegetarians were seen as sandal-wearing kooks and mocked for their food choices.

Fortunately, attitudes have changed quite a bit since then. Now, most people fully understand the negative health impact of a meat-heavy diet, and more and more people are becoming aware of the negative environmental impact of a meat-heavy diet.

Finally, people are asking themselves how much meat they really need.

And let's face it: the Western diet contains meat and saturated fats in amounts far beyond a human being's daily requirements. By comparison, vegetarian meals are typically far healthier, much lower in fat, and loaded with healthy vitamins, fiber and antioxidants.

But best of all, most vegetarian dishes can be made for a mere fraction of the cost of the typical meat-centric meal.

Look: I'm not a vegetarian, and I'll probably never be a vegetarian. I fully respect why others might make that choice, but I simply don't choose to eat a 100% plant-based diet.

But what if there was a solution that let us capture the best of both worlds?

That's where the concept of Part-Time Vegetarianism comes in.

Forget about being a sandal-wearing kook. Instead, try replacing two or three of your weekly meat-centered meals with vegetarian meals. You don't have to be a militant vegetarian to take advantage of the dietary, environmental and cost benefits of vegetarian food.

A number of years ago our household made this transition, and we saw an immediate 25-30% reduction in our weekly food bill. Our diets became much healthier and, not surprisingly, we felt healthier.

But the most amazing surprise of our part-time vegetarian experiment was this: we never missed the extra meat. It was a surprisingly easy transition to make, and the results (not to mention the financial savings) were so clear and compelling that we never went back. We've been embracing part-time vegetarianism ever since.

If you'd like some cookbook ideas to help you get started with vegetarian and low-meat cuisine, here's a brief list of some of the best cookbooks on our shelves:

1) Sundays at Moosewood Restaurant -- A wonderful cookbook, jam-packed with all kinds of ethnic recipes.
2)
The New Moosewood Cookbook-- One of the original veggie cookbooks and a highly regarded classic.
3)
The New Vegetarian Epicure -- An early and influential vegetarian cookbook, in a newly updated edition.
4)
Almost Meatless -- An exceptional cookbook centered around low-meat eating. 

Finally, take a moment to scan the wide range of veggie recipes here at Casual Kitchen. You can search under the vegetarianism tag or visit my Index of Recipes page and look under "Vegetarian." You'll find more than 40 free recipes there!

Don't forget: you can help your pocketbook, your health and the environment by eating less meat. Try part-time vegetarianism in your home and get the best of both worlds!

A different version of this post appeared about a year ago in the blog Home Ec 101.

Related Posts:
Eight Myths About Vegetarians and Vegetarian Food
Food Absolutism
A Few Thoughts on Habits and Food
How to Resist Irresistible Food

How can I support Casual Kitchen?
If you enjoy reading Casual Kitchen, tell a friend and spread the word! You can also support me by purchasing items from Amazon.com via links on this site, or by linking to me or subscribing to my RSS feed. Finally, you can consider submitting this article, or any other article you particularly enjoyed here, to bookmarking sites like del.icio.us, digg or stumbleupon. Thank you for your support!

Retro Sundays

I created the Retro Sundays series to help newer readers easily navigate the very best of this blog's enormous back catalog of content. Each Retro Sundays column serves up a selection of the best articles from this week in history here at Casual Kitchen.

As always, please feel free to explore CK's Recipe Index, the Best Of Casual Kitchen page and my full Index of Posts. You can also receive my updates at Twitter.

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This Week in History at Casual Kitchen:

The Hummus Blogroll: 17 Easy to Make Hummus Recipes (June 2009)
This post, which turned out to be one of the most popular posts of 2009, contains easy (and surprisingly inexpensive) recipes for every possible variation on hummus. I never had so much fun putting together a blogroll.

Penne Pasta Salad (June 2008)
This recipe has been a staple in our home for nearly 10 years, and it's one of the all-time easiest recipes here at Casual Kitchen. Along with my Chickpeas, Pasta and Tomato Salad and my Thai Pasta Salad recipe, you've got a trifecta of perfect summer-weather dishes!

How to Create Your Own Original Pasta Salad Recipes Using the Pasta Salad Permutator (June 2008)
I created a simple, six-step process that you can use to design your own delicious pasta salad recipe. A must-read if you're interested in developing your own original recipes.

Fattoush! A Middle Eastern Salad Recipe (June 2007)
It sounds like some Arabic curse, but in reality it's a healthy and easy-to-make salad. And the dressing is so good, you'll never go back to buying store-bought salad dressing again.


How can I support Casual Kitchen?
If you enjoy reading Casual Kitchen, tell a friend and spread the word! You can also support me by purchasing items from Amazon.com via links on this site, or by linking to me or subscribing to my RSS feed. Finally, you can consider submitting this article, or any other article you particularly enjoyed here, to bookmarking sites like del.icio.us, digg or stumbleupon. Thank you for your support!

CK Friday Links--Friday June 18, 2010

Lots of great content in the food blogosphere this week readers! Here's yet another selection of great material gathered for your reading pleasure. As always, I welcome your thoughts and your feedback.

PS: Follow me on Twitter!

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Tyler refuses to let a couple of laughing muscleheads stop him from his goal of losing weight. Neither should you. (344 Pounds)

The new F-word is "fat." Is it ever okay to use it? (Fit Bottomed Girls)

An excellent post on a woman's efforts to "break the cycle" and raise a daughter with a healthy body image. (Shades of Gray)

Subversive eating habits to avoid on your journey to your optimal body weight. (Grow. Cook. Eat.)

Recipe Links:
It should be illegal that a recipe this easy can taste this good! Lemon Basil Shrimp. (Alosha's Kitchen)

You can make Moors and Christians for a laughably cheap 85c per serving. (Cheap Healthy Good)

An easy and tasty recipe for a Middle Eastern Spice Mix. (Jeena's Kitchen)

Off-Topic Links:
Why you're addicted to email--and five ways to stop. (Dumb Little Man)

Minimalism: the lifestyle of the moment and of the future. (Thirty Two Thousand Days)

You think pesticides cause ADHD in kids? Think again. (The Last Psychiatrist)

Yet another example of the major media dying by its own hand. (TechCrunch)


Do you have an interesting article or recipe that you'd like to see featured in Casual Kitchen's Food Links? Send me an email!

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How can I support Casual Kitchen?
If you enjoy reading Casual Kitchen, tell a friend and spread the word! You can also support me by purchasing items from Amazon.com via links on this site, or by linking to me or subscribing to my RSS feed. Finally, you can consider submitting this article, or any other article you particularly enjoyed here, to bookmarking sites like del.icio.us, digg or stumbleupon. Thank you for your support!

A Reader Asks for Help

I recently received the following comment from a distraught and discouraged reader, and it simply cries out for the collective wisdom of Casual Kitchen's readers. Read on, and share your thoughts:
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I'm responding to your post about the costs of "junk" and healthy food. Unfortunately, I've found that boxed mac and cheese sells for about 49 cents in my area, but each time I buy HEALTHY food, i.e. lean meats, fresh fruit, whole grain breads, etc. I can't get out of the store without spending at least $80. However, if I were to buy a few packages of boxed mac and cheese, some instant (boxed) potatoes, Hamburger Helper boxes, etc. - i.e. foods that are found on the shelves of the dollar thrift store, where many poverty stricken people shop, I could easily get out of there spending less than $20.

Even when I use coupons and shop the sale aisles at my local grocery store, I STILL can't get away with spending any less than $80 - $100 each time I shop for groceries. I've noticed that the HEALTHIER the foods I buy, the MORE expensive my food bill is.

And unfortunately, I DO know people who have a lot of money, and these folks toss money around like it's confetti. I happen to know a woman who spent several THOUSAND on a three year old's birthday party! It was ridiculous what she spent on the cake, alone, not to mention all the side dishes that the children couldn't have cared less about. Most of the food went uneatean at the end of the party, but it was "only money" so why should SHE care?

I wish this were not the case. People living in poverty are lucky to be able to buy a small birthday cake for their children, so it burns me up to see people go to such extremes in an attempt to impress somebody.

I'm so sorry to sound so negative, but unfortunately I've witnessed these things, and really wish I had NOT.

Julianne


Now, Casual Kitchen readers are some of the best experts out there on beating grocery stores and the food industry at their own game. What advice would you give Julianne?


Related Posts:
How to Get the Benefits of Organic Foods Without Paying Through the Nose
Dumb and Dumber: The Flaws of Measuring Food Costs Using Cost Per Nutrient and Cost Per Calorie
Let That Other Guy Pay! Saving Money in Two-Sided Markets
Guess What? We Spend Less Than Ever on Food


How can I support Casual Kitchen?
If you enjoy reading Casual Kitchen, tell a friend and spread the word! You can also support me by purchasing items from Amazon.com via links on this site, or by linking to me or subscribing to my RSS feed. Finally, you can consider submitting this article, or any other article you particularly enjoyed here, to bookmarking sites like del.icio.us, digg or stumbleupon. Thank you for your support!

The Ick Factor: Balancing Cost with Time and Effort in Your Kitchen and Home

What tasks do you refuse to do in your kitchen--regardless of the costs savings?

I had a reader once tell me that raw chicken meat grosses her out so much that she gladly pays extra money for pre-wrapped chicken breasts.

Sure, she could de-bone her own chicken breasts at home. It's not that hard to do, and it's meaningfully cheaper. The problem was it crossed too far into "ick" territory for her. And despite the fact that she's on a tight budget, this particular job grosses her out enough that she's happy to pay extra to avoid it.

In truth, we all have our own Ick Factors. We all have some gross or highly undesirable task in our kitchen or home that we will happily pay to avoid.

What's yours? Some people draw the line at making certain foods at home. The idea of making homemade hummus (and dealing with the cleanup afterwards) could be a preposterous "ick" exercise for some--especially when it's so easy to pick up a tub of decent hummus in your local grocery store. (On the other hand, if making homemade hummus is definitely your kind of thing, be sure to visit Casual Kitchen's huge blogroll of hummus recipes.)

Perhaps you'd rather pay extra for store-made hamburger patties because it skeeves you to handle raw ground beef. Maybe you're happy to pay extra for store-baked cookies, muffins or cupcakes because you can't bear to spend the extra time and mess of making them by hand at home.

Heck, I've got a great homemade tortilla chips recipe here at Casual Kitchen, but sometimes, when I think about the effort it will take to deal with the hot oil and the greasy cleanup (and when I compare it to the incredible convenience a $3.99 bag of Doritos), my Ick Factor alarm goes off too.

Where do you draw the line? And is it always a cost-based decision? Or are certain tasks so undesirable to you that you completely ignore the cost?

The thing is, in the world of frugal cooking, there's a mentality--a home-cooking samurai code, if you will--that we should always do everything at home. After all, most foods made at home are cheaper, healthier and of better quality (once we get good at making them, that is).

But is this true in all cases? I don't know for sure, but I don't think so. Heck, here's an obvious example: Homemade ice cream. For me, the idea of grappling with eggs, cream and an ice cream maker will never match up to the ease of buying Ben & Jerry's. And this will remain true for me no matter how much a pint of Cherry Garcia costs.

The Ick Factor question shows up outside of the kitchen too. One of the most popular posts in Trent Hamm's The Simple Dollar is his "recipe" for homemade laundry detergent. I absolutely love reading Trent, but for me, this particular post had Ick Factor written all over it.

Sure, many people gladly pay extra to have their cars washed, their toilets cleaned, their shirts ironed, their driveways shoveled, their burgers pre-made or their chicken breasts deboned. If there's a gross or irritating task that you are dying to avoid, it very well might be worth it--in terms of time, money and happiness--to pay extra to have someone else to make it or do it. You can then apply your time and effort towards accomplishing things that are more important to you.

Readers! What jobs or tasks set off your Ick Factor? What are the tasks in your home or kitchen that you just flat-out refuse to do yourself?

Related Posts:
Applying the 80/20 Rule to Diet, Food and Cooking
Speed-Weaning: How to End Your Caffeine Addiction in Just Three Days
Why Spices Are a Complete Rip-Off and What You Can Do About It
Stacked Costs and Second-Order Foods: A New Way to Think About Rising Food Costs
Malcolm Gladwell Was Completely Wrong About Cooking

Casual Kitchen would like to thank the Kitties x 3 blog for the spurring the ideas behind this post.

How can I support Casual Kitchen?
If you enjoy reading Casual Kitchen, tell a friend and spread the word! You can also support me by purchasing items from Amazon.com via links on this site, or by linking to me or subscribing to my RSS feed. Finally, you can consider submitting this article, or any other article you particularly enjoyed here, to bookmarking sites like del.icio.us, digg or stumbleupon. Thank you for your support!

Retro Sundays

I created the Retro Sundays series to help newer readers easily navigate the very best of this blog's enormous back catalog of content. Each Retro Sundays column serves up a selection of the best articles from this week in history here at Casual Kitchen.

As always, please feel free to explore CK's Recipe Index, the Best Of Casual Kitchen page and my full Index of Posts. You can also receive my updates at Twitter.

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This Week in History at Casual Kitchen:

Defeat the Diderot Effect in Your Kitchen and Home (June 2009)
The Diderot Effect is one of the most subversive, dangerous and expensive traps you'll face when upgrading or renovating anything in your home. Read this post to learn why.

Six Tips to Fight the Diderot Effect in Your Kitchen and Home (June 2009)
This post, Part 2 of my Diderot Effect series, could easily save you tens of thousands of dollars in unwanted and unexpected upgrade costs.

Chickpeas, Pasta and Tomato Salad (June 2008)
A perfect, light and mild summertime pasta salad. You'll get a balanced meal of protein, veggies, carbs, fiber and antioxidants in an easy recipe that costs less than $1.50 per serving.

Conclusions from the Chocolate Fast (June 2007)
For some bizarre reason that I still can't really explain, I attempted to go without chocolate for 30 days in May, 2007. But oddly enough, this trial taught me some really useful lessons. A key one: Don't give up the little pleasures that make life worth living.

How can I support Casual Kitchen?
If you enjoy reading Casual Kitchen, tell a friend and spread the word! You can also support me by purchasing items from Amazon.com via links on this site, or by linking to me or subscribing to my RSS feed. Finally, you can consider submitting this article, or any other article you particularly enjoyed here, to bookmarking sites like del.icio.us, digg or stumbleupon. Thank you for your support!

CK Friday Links--Friday June 11, 2010

Here's yet another selection of interesting links from around the internet. As always, I welcome your thoughts and your feedback.

PS: Follow me on Twitter!

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Casual Kitchen isn't the only site that's all worked up about salt lately. (Food Politics)

I missed this when it first came out, but what do readers think of the controvery over Chef Marc Forgione getting caught abusing his staff? Most chef bloggers defended Forgione, butchering NY Times writer Ron Lieber for being ignorant, a classic jerk diner, even cruising for a bruising. (Forgione himself has an oddly narsicisstic preoccupation with how he's being made fun of.) Wait: are we tolerating bullying now?

Just to show that not all chefs are buttheads, a blogger shares the most amazing thing she's ever seen in a professional kitchen. One of the best and most moving blogs post I've read all year. (Eggbeater)

If you grew up on Chef Boyardee ravioli-in-a-can (like I did), you'll love this short history of the founder of the company. (Eat Me Daily)

Recipe Links:
How to make delicious Slow-Roasted Tomatoes. (Kalyn's Kitchen)

An Peruvian Chicken recipe to die for. (A Life of Spice)

Healthy, with an interesting mix of textures and tastes: Chicken Breasts with Tomatoes, Caramelized Onions and Feta Cheese. (For the Love of Cooking)

Off-Topic Links:
Don't worry when somebody zaps your dreams. They're actually guided by something they can't really control. (The Middle Finger Project)

How rich do you really need to be? (Early Retirement Extreme)

An excellent list of highly useful writing tips. (The Art of Non-Conformity) And a related PS: Check out my Writing Tips Blog!


Do you have an interesting article or recipe that you'd like to see featured in Casual Kitchen's Food Links? Send me an email!

SponsoredTweets referral badge

How can I support Casual Kitchen?
If you enjoy reading Casual Kitchen, tell a friend and spread the word! You can also support me by purchasing items from Amazon.com via links on this site, or by linking to me or subscribing to my RSS feed. Finally, you can consider submitting this article, or any other article you particularly enjoyed here, to bookmarking sites like del.icio.us, digg or stumbleupon. Thank you for your support!

Banana Bread

Got a couple of bananas on your counter that are looking a little past their prime? Here's an inexpensive and laughably easy quickbread recipe that you can pop into the oven in under 20 minutes.

This bread is simply delicious: it's sweet but not too sweet, it's filling yet not too filling, and it goes perfectly with breakfast, lunch, snacktime, dinner or dessert. Enjoy!

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Banana Bread
Inspired by, and modified from, Better Homes and Gardens

Ingredients:
1 cup all-purpose white flour, unsifted
2/3 cup sugar
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt

2 medium bananas, mashed
1/3 cup butter
2 Tablespoons milk

2 eggs
Another 3/4 cup white flour, unsifted

Directions:
1) Combine 1 cup of the flour, sugar, baking powder, baking soda and salt in a large mixing bowl (Note: be sure to preheat your oven to 350F, or 175C before you begin combining ingredients).

2) Add bananas, butter and milk, and combine with a hand mixer on low speed. Once fully combined, beat at high speed for 1-2 minutes.

3) Add eggs and remaining 3/4 cup flour and use your hand mixer to blend fully.

4) Pour batter into a well-greased 9-inch loaf pan and bake at 350F (175C) for 55 minutes. Test for doneness during the last 5-10 minutes by sticking a fork or toothpick into the top center of the bread (if it comes out clean, your bread is done).

5) Cool for 5 minutes and then remove from pan. Then cool on a platter or wire rack for another 20-30 minutes until just warm. Slice and serve. To store, wrap loosely in plastic wrap or a clean plastic bag.

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Recipe notes:
1) Optional modifications: I'm not a fan of nuts in my banana bread, but you can feel free to add 1/4 to 1/3 cup of chopped nuts to the batter if you like. Gently stir in the nuts after you've finished mixing the batter. I'd recommend using a mild nut that won't overwhelm the bread--good options would be chopped almonds, walnuts or pecans.

Also, here's an idea to garnish/decorate your banana bread: after you've put the batter in the greased loaf pan, place 3-4 unbroken pecan halves, walnut halves or almonds along the top of the loaf. Gently push them partway into the batter. They'll brown nicely in the oven and give the bread an artistic look.

2) A quick note for beginning cooks: you'll need two pieces of gear to make this recipe: First, a 9-inch loaf pan. These can be easily found online at Amazon, or at any department store for around $10. Second, you'll need a basic electric hand mixer, another fundamental kitchen item you can buy quite cheaply (a good one will run you less than $25). You'll get decades of use out of both items.

3) If you find yourself with a few aging bananas but you don't have time to make banana bread today, just toss the bananas in the freezer until you need them. The outer peels will turn a revolting dark brown color, but don't worry--the banana inside only needs to be thawed out and it will be perfect for your bread-making purposes.

4) A surprising bonus use for frozen bananas: they are perfect for icing your knees after a run. Sit with your legs up and place a frozen banana on top of each leg, just below the kneecap. It's a great preventative treatment for patellar tendonitis (runner's knee). Yes, I'm totally serious.

5) Make sure you don't confuse baking soda with baking powder and put in the wrong amounts of each. Baking powder has much more leavening power than baking soda--if you leave it out or put in too little, your bread will come out looking more like a pancake than a loaf.

6) Which reminds me of a time when I made a baking power/baking soda error as a kid. I was making a batch of cookies under my Mom's partial supervision, and I flaked and used baking powder instead of baking soda. The cookies came out nearly 4 inches tall! At least now I can laugh about it. At the time (I was seven or eight years old) I probably cried.

Related Posts:
Baking for Beginners: Beer Bread
How To Make the Best Cornbread. Ever.
The Great Muffin Blogroll: 12 Great Muffin Recipes You'll Love to Bake
Blueberry Coffee Cake: Nostalgia Foods
Seven Rules To Ensure Mistake-Free Cooking
How To Modify a Recipe: The Six Rules
Seven Ways to Get Faster at Cooking

How can I support Casual Kitchen?
If you enjoy reading Casual Kitchen, tell a friend and spread the word! You can also support me by purchasing items from Amazon.com via links on this site, or by linking to me from your own blog, or by subscribing to my RSS feed. Finally, you can consider submitting this article, or any other article you particularly enjoyed here, to bookmarking sites like del.icio.us, digg or stumbleupon. Thank you for your support!


Why Do Products Go On Sale?

Today's post is thanks to an interesting question from reader Patricia:

What I would like to know, with your background and knowledge of the food industry, is how "sales" work. More specifically, I find it interesting that when an item (for example, Kashi Go Lean Cereal) goes on sale in one store (for example, Albertsons), I then find it on sale at Target AND at Whole Foods (ironically, the cheapest at WF). When I got to thinking about this, I highly doubt all three stores just happened to put a sale on the product. The manufacturer must have a hand in the sale. Is this true?

Patricia, your suspicions are right on target. Manufacturers often play a role in sales of their products.

A hypothetical example: Let's say the makers of Kashi cereal built up too much inventory at their production plant. (There are lots of reasons why this might happen: Maybe management totally missed the trend of consumers eating less cereal. Or maybe the company just put in a stealth price hike, angering their customers so that they switched brands. The thing is, most products have manufacturing lead times that require companies to engage in some degree of demand forecasting, and those forecasts are often inaccurate.)

Okay. Since Kashi has a limited shelf life, and because it's costly for companies to hold depreciating inventory (or inventory that spoils, which is even worse), the company suddenly finds itself in a situation where it needs to sell off this extra merchandise, and sell it off fast.

An easy way to do this is to offer big discounts to your retailers and asking (or in some cases, requiring) them to pass that discount through to the end customer. This way, Kashi can ship extra boxes of cereal to all of their retailers and be highly confident that the excess inventory will quickly sell through to customers.

Keep in mind that retailers like Whole Foods or Albertsons can mis-forecast demand too, as can companies that exist "upstream" from Kashi (for example, companies that perform intermediate food processing steps with raw corn or raw wheat before shipping product to Kashi). Any player in the entire supply chain could theoretically find itself with excess inventory at one time or another.

And once in a while, consumers have the delicious situation when there's huge excess inventory of a product, and it's spilling out of the ears of the manufacturer, the distributors and the retailers--all at the same time. In this kind of situation you might see enormous discounts (3 boxes for $4, must buy 3!) that quickly clear the shelves. Of course, this is a great opportunity for you to stock up, as long as it's a product that you actually use. Don't let yourself get duped into buying a five-year supply of SPAM or Fruit Roll-Ups, no matter how cheap they might be.

One other type of situation: some product manufacturers may strike deals with retailers that limit their ability to discount merchandise. Luxury goods companies, for example, might feel that discounting activity hurts their brands' reputation. And book and magazine publishers usually forbid discounting, but will allow retailers to return unsold titles.

As you can see, the agreements between producers and retailers can vary widely, but rest assured, when you see the same food item on sale at multiple retailers, it's pretty much a guarantee that the manufacturer needs to move extra merchandise on short notice.

Finally, some closing advice for consumers: Discounting is part of the natural rhythm of retail, and from time to time nearly everything on your grocery store shelves will go "on sale." Keep in mind what typical prices are for the main staples and food items you buy, and when you see aggressive discounting, take advantage!

Related Posts:
Six Good Things About the Awful Economy
Stacked Costs and Second-Order Foods: A New Way to Think About Rising Food Costs
How to Whine About "Big Food"
Dumb and Dumber: The Flaws of Measuring Food Costs Using Cost Per Nutrient and Cost Per Calorie



How can I support Casual Kitchen?
If you enjoy reading Casual Kitchen, tell a friend and spread the word! You can also support me by purchasing items from Amazon.com via links on this site, or by linking to me from your own blog, or by subscribing to my RSS feed. Finally, you can consider submitting this article, or any other article you particularly enjoyed here, to bookmarking sites like del.icio.us, digg or stumbleupon. Thank you for your support!

Retro Sundays

I created the Retro Sundays series to help newer readers easily navigate the very best of this blog's enormous back catalog of content. Each Retro Sundays column serves up a selection of the best articles from this week in history here at Casual Kitchen.

As always, please feel free to explore CK's Recipe Index, the Best Of Casual Kitchen page and my full Index of Posts. You can also receive my updates at Twitter.

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This Week in History at Casual Kitchen:

On Writing for Casual Kitchen (June 2008)
It's not easy getting up the inspiration and the motivation to write. But in this post I share the two steps that have helped keep Casual Kitchen going strong for more than three and half years. (Also, be sure to see part 2 of this series, Keeping Track, where I talk about the single most important factor that will dictate whether you build a long-term habit of writing or not.)

Why Our Food Industry Isn't So Bad After All (June 2009)
Readers know that I love to beat up on the food industry. But a curious event in early 2008 taught me that things aren't always so black and white.

How to Use an Ibrik to Make Easy Turkish Coffee (June 2009)
Everything you need to know to make an amazing--and ridiculously strong--cup of Turkish coffee. A popular post from last year.


How can I support Casual Kitchen?
If you enjoy reading Casual Kitchen, tell a friend and spread the word! You can also support me by purchasing items from Amazon.com via links on this site, or by linking to me or subscribing to my RSS feed. Finally, you can consider submitting this article, or any other article you particularly enjoyed here, to bookmarking sites like del.icio.us, digg or stumbleupon. Thank you for your support!

CK Friday Links--Friday June 4, 2010

Here's yet another selection of interesting links from around the internet. As always, I welcome your thoughts and your feedback.

PS: Follow me on Twitter!

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The #1 mistake new vegetarians make--and how to avoid it. (stonesoup)

Want to lose weight and reduce all sorts of health risks? Just do one thing: eat at home. (Functional Fitness)

The five stages of a failed diet. (344 Pounds)

How judgmental should you be when you blog about food and money? One of the most insightful posts of 2010. (Cheap Healthy Good) Bonus post: How to care for cast-iron cookware.

Recipe Links:
An inexpensive recipe that you can make in under 20 minutes: Curried Couscous. (The Kitchen Mouse)

Easy and delicious Pork Souvlaki. (Seriously Good)

Ever wonder how the Greeks do Coq au Vin? My favorite Greek food blog shows you how to make Kokkoras Krassatos. (Kalofagas)

Off-Topic Links:
Tipper Gore (yes, that Tipper Gore) has her own photography website, and her work is really good. (tippergore.com, via thomashawk.com)

Why you should consider challenging your prejudices by doing things that don’t particularly appeal to you. (Tynan.net)

How do you rescue a totally unproductive day? (IntuitiveWu.com)

Getting to good enough, and not letting the perfect be the enemy of the good. (Productive Flourishing)


Do you have an interesting article or recipe that you'd like to see featured in Casual Kitchen's Food Links? Send me an email!

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How can I support Casual Kitchen?
If you enjoy reading Casual Kitchen, tell a friend and spread the word! You can also support me by purchasing items from Amazon.com via links on this site, or by linking to me or subscribing to my RSS feed. Finally, you can consider submitting this article, or any other article you particularly enjoyed here, to bookmarking sites like del.icio.us, digg or stumbleupon. Thank you for your support!

Three Easy Blender Ready Smoothie Recipes

One of the things we're trying to do here at Casual Kitchen over the past several months is to eat a lot more raw foods, especially fruit. Fruits, especially tropical fruits, are so packed with antioxidants, vitamins, minerals and fiber, that they are just staggeringly good for you.

Today's post contains three extremely simple smoothie recipes that you can whip up in just seconds. Homemade smoothies are perfect foods because they are flexible, you know exactly what goes in them, and they are easy for your body to digest. Heck, your body barely has to lift a finger to digest a smoothie--everything is already pureed, so all you need to do is drink it down and let your digestive tract extract the nutrients. You don't even need to chew.


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1) Laura's Simple Smoothie
This recipe can be a standalone and delicious smoothie on its own, but it can also act as a base for more complicated smoothies. Also, notice the optional honey as a sweetener--this is an optional ingredient for those preferring a sweeter smoothie (I like my smoothies unsweetened).

1/2 frozen banana
1/2 cup orange juice
1 cup lowfat milk
1/2 cup lowfat yogurt

1-2 Tablespoons honey (more or less--or none--to taste)

Puree in a blender, pour and serve.


I'll make a confession: I can't stand yogurt (mayonnaise is possibly the only substance on earth that grosses me out more). Somehow the tang of it ruins the flavor for me. Since you will need some sort of a thickening agent for your smoothie, I've found crushed ice can substitute.

2) Dan's Mango Smoothie
Made expressly to Dan's specifications--sans yogurt. Mangoes are one of the best tropical fruits out there, and they are widely available in grocery stores throughout the year. They have lots of fiber, vitamins (particularly Vitamin A and C) and antioxidants. (PS: here are some tips on how to cut up and process a mango--scroll to the bottom of the page).

1/2 cup ice
1/2 cup orange juice
1 cup lowfat milk
1 mango

Blend well and serve.


3) Fruit Smoothie
This is essentially Laura's Simple Smoothie used as a ready base, combined with any other fruit you have handy.

1/2 frozen banana
1/2 cup orange juice
1 cup lowfat milk
1/2 cup lowfat yogurt (or 1/2 cup ice)
1 cup of mixed (fresh or frozen) fruit of your choice.

1-2 Tablespoons honey (more or less--or none--to taste)

Blend well and serve.

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Enjoy!

Related Posts:
Food Absolutism
The Seven-Day Raw Foods Trial: Full Archive
Reader Questions and Answers on Raw Foods and My Raw Food Trial
Does Healthy Eating Really Cost Too Much? A Blogger Roundtable

How can I support Casual Kitchen?
If you enjoy reading Casual Kitchen, tell a friend and spread the word! You can also support me by purchasing items from Amazon.com via links on this site, or by linking to me or subscribing to my RSS feed. Finally, you can consider submitting this article, or any other article you particularly enjoyed here, to bookmarking sites like del.icio.us, digg or stumbleupon. Thank you for your support!

Why Salt Sucks

I consider salt one of the most dangerous, addictive and unhealthy food additives out there.

Zillions of prepared and manufactured foods contain artery-bursting amounts of it. And salt appears prominently in the ingredients list of a frighteningly wide range of foods, from breakfast cereals to, believe it or not, Ben & Jerry's ice cream. (I'm totally serious about the Ben & Jerry's--take a look for yourself!)

And of course, in practically every dinner table in homes all around the world, a little shaker full of the stuff sits at the ready, so we can add still more salt to our food.

Sure, salt is an important nutrient--in small doses. We should be consuming it in daily quantities that are a fraction of what you'd get from a mere handful of Doritos. The truth is, a diet with generous servings of fruits, veggies and legumes will contain sufficient sodium for the average person. That means you don't need to add any extra salt to your food at all.

However, because salt is so overused in so much of our food, most of us have unknowingly adapted to consuming far too much of it.

Hyperpalatability
But first, let me ask a question to readers: Why do you think salt is overused in prepared and manufactured foods?

Sadly, one of the primary reasons is it makes you want to eat more.

Essentially, salty food begets a desire for more salty food. That salty kick from your very first Dorito simply makes you want another. And it's why food companies design their foods--even sweet foods like ice cream and cookies--with high salt levels. Adding extra salt is by far the easiest and cheapest way to make any food hyperpalatable.

And of course it's no coincidence that when you eat more, the food industry sells more. Please keep this in mind the next time you reach into your wallet to pay for that extra-large bag of overpriced, branded salty snacks.

Too Loud
But there's still more behind the overuse of this highly palatable seasoning. Because salt is such a "loud" spice, it drowns out other, more subtle tastes. And because it's so easy for the human brain and human palate to adapt to salty flavors, overly-salted food quickly conditions your palate away from being able to detect and enjoy these subtle flavors and tastes.

Thus, the more salt you consume, the more bland and tasteless regular food becomes. Unfortunately, most consumers end up completing the circle by biasing their diets and tastes towards still more salty foods as a result.

Believe it or not, there's some good news buried here in this post, and here it is: Sure, the human sense of taste quickly adapts to salt. But, thankfully, it can also just as easily adapt away from salt. So how do you resist the siren call of sodium chloride?

Shock Therapy
First, take a leap with me here, and try to go a full week without salt. That's right: one week. Seven days. It's not that long!

Take a break from salty snacks, and avoid any food that lists salt or sodium chloride prominently in its ingredients. Take a break from restaurant food, which is the primary source of some of the most oversalted, hyperpalatable food out there. And, obviously, remove your salt shaker from your dinner table and hide it somewhere.

For the first day or two you'll experience an interesting paradox: everything will taste like nothing! Be patient and don't lose heart. Within a few days, your palate will begin to de-accustom itself to sodium. It will return to how it used to be and how it should be: sensitive to subtlety and a wide range of tastes and flavors. You'll start to detect flavors and tones in food that weren't apparent to you before. For lack of a better phrase, you'll begin to hear the soft notes of your food once you remove the deafeningly loud taste of salt.

This process may take a while, and it might involve an adaptation period where food appears to taste comparatively bland, but believe me, this process is truly worth it.

Why? Because, regular, normal-tasting food is actually really good. And it's a sheer pleasure to enjoy eating without having to face down overly salted, hyperpalatable foods. You won't find it quite so difficult to fight off the urge to overeat, and you'll derive that much more pleasure from natural, healthy food.

Before you know it, you'll have developed a much more sensitive palate. Foods that once seemed boring will taste and feel more complex, more subtle and more interesting. And salt itself will finally become what it really is: a loud, excessive flavor that's massively overused in restaurants and throughout the food industry.

Readers, what's your take on salt? And have you ever gone on a salt fast?

Related Posts:
How Food Companies Hide Sugar in Plain Sight
Mindful Chewing: How To Cut Your Calorie Intake in Half--Without Feeling Hungry
How to Resist Temptation and Increase Your Power Over Food
Who Really Holds the Power in Our Food Industry?

How can I support Casual Kitchen?
If you enjoy reading Casual Kitchen, tell a friend and spread the word! You can also support me by purchasing items from Amazon.com via links on this site, or by linking to me or subscribing to my RSS feed. Finally, you can consider submitting this article, or any other article you particularly enjoyed here, to bookmarking sites like del.icio.us, digg or stumbleupon. Thank you for your support!