Editor's note: This article has been reprinted. First published January 30, 2017.
Food waste is a major problem in America. This is true not only on farms, but also in American homes, where produce may be deemed unfit for sale because it is too lumpy, too small, or not aesthetically perfect.
Overall, it's estimated that about 40 percent of America's food is wasted, and according to the U.S. Department of Agriculture (USDA), the average American family of four wastes more than 2 million calories each year, equivalent to $1,500 worth of food. .One
According to the USDA, reducing food waste by just 15 percent would help feed more than 25 million Americans each year while also helping the environment. This is one way to reduce it.)
If you don't plan your meals carefully, you may end up buying too much fresh food and it going bad before you can use it. However, there are many healthy essential foods that you can stock in your kitchen without worrying about them spoiling because they can be stored for long periods of time, even years.
Non-perishable kitchen essentials to stock your pantry
Having access to non-perishable food is undoubtedly convenient. Sometimes, stocking your pantry can help you prepare meals on short notice or in a pinch.
What you want to avoid are foods that last longer because they contain synthetic preservatives or come in canned form (cans often contain toxic bisphenol A (BPA)). Instead, look for whole foods that are naturally long-lasting and healthy. Some of the main options are:
One. Dried beans — Beans are a good source of folic acid, dietary fiber, manganese, protein, magnesium, vitamin B1 (thiamine), phosphorus, and antioxidants, and when consumed in moderation, may benefit heart health.
However, one concern about beans is that they contain lectins, sugar-binding plant proteins that attach to cell membranes and can cause weight gain or health problems. To learn more about lectins, read “How to Reduce Lectins in Your Diet.”
If you decide to eat beans, prepare and cook them properly. Although absolutes are rarely required, a warning is appropriate here. Never eat raw or undercooked beans. May have acute toxic effects. Just five beans can cause a reaction reminiscent of food poisoning. To make sure you eat soybeans safely, check the following:
- Soak the beans in water for at least 12 hours before cooking, changing the water frequently. Adding baking soda to the soaking water further enhances the neutralization of lectins.2
- Rinse the beans and discard the soaking water.
- Cook over high heat for at least 15 minutes. Cooking beans over too low heat can actually increase toxicity levels by up to five times or more.three Avoid recipes that call for dry soybean flour, as the dry heat of an oven does not destroy lectins efficiently. The best way to destroy lectins is to use a pressure cooker like the InstaPot.4,5
2. mustard – Mustard lasts a long time (up to three years before opening), and high-quality versions are made with only beneficial mustard seeds, turmeric, water, and vinegar. Mustard adds a delicious flavor to a wide variety of foods, and as an added bonus, it can boost your metabolism by up to 25% for hours after a meal.6
three. White Vinegar – The Vinegar Institute states that white vinegar has an indefinite shelf life due to its acidic nature.7 This is why it is commonly used in pickling, seasonings and other food preparations for flavor. Vinegar can also have great health benefits. As reported in the Journal of Food Science:8
“The functional therapeutic properties of vinegar include antibacterial activity, lowering blood pressure, antioxidant activity, reducing the effects of diabetes, preventing cardiovascular disease and increasing energy after exercise.”
Distilled white vinegar is excellent for cleaning and laundry, but for health purposes, you should avoid the completely clear, “sparkling clean” varieties commonly found on grocery store shelves. Instead, you want organic vinegar that is cloudy, unfiltered, and unprocessed.
If you try to look into it, you will find a spiderweb-like substance floating inside. This is known as “mother” and indicates that the vinegar is of the highest quality.
The reason manufacturers distill vinegar is to remove some of the cloudy-looking stuff that most people find unappealing and don't buy. But in this case, what you want is for it to look dark. As with most foods, the more processed a food is, the less nutritious it is, and this also applies to most vinegars.
4. salt – Iodized salt has a shelf life of about 5 years, while natural salt stays fresh indefinitely. Although many people believe they should limit their salt intake, the heart benefits of doing so have been questioned for some time.
A 2011 systematic review of data involving 6,500 people found that there was insufficient evidence to recommend salt restriction.9 In people with hypertension or normotension, salt restriction was not significantly associated with overall or cardiovascular mortality.
Meanwhile, in patients with congestive heart failure, salt restriction was associated with an increased risk of death.
An update to the review published in 2014 also found that the study was “underpowered to determine a clinically important effect of dietary advice and salt replacement on cardiovascular mortality” among people with hypertension or normal blood pressure.10
Some studies have shown that salt restriction may have some benefit in some people with high blood pressure. But keep in mind that there is a big difference between natural salt and the processed salt added to processed foods and the salt shakers in most homes and restaurants. While the former is essential for your health, the latter is best avoided altogether.
5. honey – Although I only recommend consuming honey in moderation, it has antiviral and antibacterial properties that last for a very long time. The color or texture may change (becoming rougher or harder), but it is still safe to eat. Hardened honey can be softened by soaking the container in warm water.
Keep in mind that if you don't consume honey in moderation, it can increase your insulin and leptin levels, which can be detrimental to your health.
I recommend using raw Manuka honey rather than the processed, refined variety sold in many grocery stores. Maple syrup is another natural sweetener that lasts for a very long time when stored in the refrigerator or freezer (but again, only in moderation).
6. Vanilla Extract – Real vanilla extract lasts a very long time (much longer than imitations, which have a shelf life of about 2 years). Organic vanilla extract makes this a healthy ice cream recipe perfect for summer.
Healthy Banana Ice Cream Recipe
ingredient
- 4 overripe bananas
- 2 tablespoons non-GMO, non-soy lecithin granules (optional, but adds a creamy texture)
- 1 1/2 cups raw milk (or coconut milk or nut/rice milk)
- 1 teaspoon organic vanilla extract
procedure
- In a food processor, liquefy the bananas and lecithin granules. While processor continues to run, add remaining ingredients.
- Makes up to 4 cups of liquid, depending on the size of the bananas. Add more milk if needed to make 1 quart of liquid. Pour the mixture onto a baking sheet or ice tray and freeze until solid.
- Cut frozen mixture into strips if using a baking sheet, or pop out cubes if using an ice tray. Return the frozen pieces to the juicer or food processor and blend until homogeneous. Serve immediately.
Some foods are okay even after their expiration date
A report from the Natural Resources Defense Council (NRDC) and Harvard found that more than 90% of Americans are throwing away food prematurely due to misunderstandings about what food date labels actually mean.11
Researchers concluded that food dating usually results in good food being thrown away prematurely. There is no universally accepted system for dating food in the United States. The “sell by” date is not a date available to consumers at all. Although this is a tool that helps retailers ensure adequate product turnover when stocking shelves, many consumers believe it is a measure of food safety.
“Use by (or earlier)” dates are set by manufacturers to suggest when to consume the food for best taste or quality. However, this is not a measure of safety and generally foods can be safely consumed after the “best by” or “best before” date with minimal changes in taste or texture.
The “Use By” date is the last recommended date for use of the highest quality product. These dates are determined by the manufacturer and can vary significantly even between similar products. So when it comes to deciding whether a food is still good to eat, you basically have to decide for yourself (but understand that many foods are still safe to eat past their expiration date).
To minimize food waste and get the most out of your food dollars, consider buying food locally. If possible, purchase from small organic farms where you can visit and inspect in person. This will ensure you get the freshest food from the start, giving you a few extra days (or sometimes weeks) before it spoils.
