by now, you probably know that i eat a whole foods, plant based diet (especially if you follow the dinner ideas posts or recipe page!). one of the ways that i make eating this way possible, is by following a few rules at the grocery store and farmers market. some may seem obvious, others a little wacky, but below are the top 10 tips i follow when shopping for grub.

buy whole ingredients. look for items that contain only one ingredient in them (squash, polenta, quinoa, soybeans). if you must buy items that have more than one ingredient, look for a short ingredient list (6 or less ingredients) that contain nothing but whole foods. basically, if you can’t pronounce or grow it yourself – then don’t eat it.

stay on the outskirts of the store. buy shopping the outer edges of the store, you’ll be much more inclined to pick up fresh ingredients, and steer clear of the packaged and processed foods.

buy a foreign ingredient. i seriously do this nearly every time i go to the store! pick up a new fruit or veggie that you’ve never cooked with before, and i promise you’ll find some new favorites.

go to the farmers market. do the bulk of your shopping at your local farmers market and use the grocery store to supplement it.

check the country of origin. most fresh produce and packaged goods will let you know where it came from. the closer the better!

look for color. the more colorful your cart the healthier you’ll be (and colored cardboard doesn’t count!).

shop organic. you, your family and our planet will be much healthier for it.

shop what’s in season. know what’s in season in your area and eat locally. watermelons should only be eaten in the summer, and butternut squash only in the winter.

minimal packaging. look for items that either have no packaging (fresh produce and bulk items) or come with minimal packaging.

10) look for alternatives. start noticing the alternatives that your local store or health food store carry. do they have almond milk? coconut creamer? earth balance butter? coconut oil? research the healthier alternatives and start using them.

do you have any favorite shopping market tips? i would love to hear them, i’ll meet you in the comments section!

wrap up: {food} {grocery} {health} {local} {organic gardening} {plant based} {seasonal} {shopping} {simple living} {tips} {vegan} {whole foods}

butterfly wings

grandmas are green. have you ever noticed that? i cherish every moment i get to spend with my grannies when i visit north carolina, and i love to take note of all their little eccentricities. my favorite of all is that they are green, and i’m not even sure that they know it.

- they garden. season after season they garden and garden.

- they make things from scratch. homemade pie crust, pasta sauce and biscuits.

- they compost. even if they don’t need to use it in their gardens, they still compost.

- they eat leftovers. nope, you won’t see them throw any food away!

- they can. if you don’t can your seasonal veggies, then what are you supposed to eat in january?

- they save. they carefully preserve the wrapping paper at Christmas and re-use their plastic straws time and time again.

- they reuse. all the things they save? the reuse them. old tool boxes become planters, cereal boxes become gift boxes.

- they recycle. after it’s been reused, it gets recycled.

- they take good care of things. my grandma still uses her electric mixer from the 50′s and all her dishes, too!

- they save energy. they hang clothes to dry, read instead of watch tv and use the beauty of the natural daylight.

the only thing i can think of that uses very much energy is how much they love to heat their homes- and i think they deserve that.

is your grandma green? i think we can all learn a little something from the good ‘ol days.

wrap up: {grandma} {green} {recycle} {reduce} {reuse} {simple living}

is anyone else fed up with plastic wrap? every time i gently tear off a new piece it inevitably get’s stuck to itself and i think to myself, ‘is this really the best solution’?

i was so excited to run across these reusable food storage wraps in the latest issue of whole living. a new, less wasteful leftover-storage solution- finally! abeego’s washable hemp-cotton squares use beeswax and plant extracts to cling to the edge of bowls and keep food fresh. genius!

wrap up: {beeswax} {eco friendly} {food storage} {simple living} {wraps}

the huge variety of oils at the store have always put me on overload. which ones are the best? why? what are they all for? well i decided to put my research hat on and find out a little bit more about them. here is a quick overview of the best oils, and some resources to boot. which oils are your favorite?

art for the kitchen – OLIVE OIL

extra virgin olive oil

this one is the big winner, woohoo! that’s good, because this is the one i use the most. evoo is a less processed and (therefore) more flavorful oil than other oils and wins for best oil because of it’s monounsaturated (that’s the good one) fats and plant compounds that protect against heart disease and cancer. lucky for us, it also tastes oh-so-good.

sesame oil

i’ve started to incorporate this one more and more into our diet (mainly because of this amazing recipe) and i have to say, it adds a powerfully yummy taste to many dishes. it is derived from toasted sesame seeds and may help to lower blood pressure. it’a also great in asian inspired dishes.

flaxseed oil

since we don’t eat fish, flax oil is a big component of how we get our heart-protective omega-3 fatty acids in each day. these essential fatty acids protect against bone loss and reduce inflammation in people with arthritis. heating flaxseed oil will destroy it’s nutrients, so keep this one in the fridge and use on salads or in smoothies. (hint: we also add about 1 tbs to toaster’s food each day! it keeps his coat shiny and skin extra healthy.)

walnut oil

i haven’t used this oil very much, but i know one thing, i do love walnuts! walnut oil contains a specific antioxidant that helps prevent cancers (say no more!). it turns bitter when heated, so this is another one to keep in your fridge and drizzle over salads or pastas.

peanut oil

this nutty tasting oil contains resveratrol (the same antioxidant found in red wine) which helps to prevent blood clots. it can take extremely high temperatures, so this one is best for pan frying.

sunflower oil

you got it, this one is made from sunflower seeds! it has a light taste and contains vitamin e, which reduces your risk for heart attack.

did you know?

it’s best to store your healthy oils in a dark, dry cabinet away from heat or sunlight (preferably, in the fridge). nut based oils such as walnut, flaxseed and sesame need must be refrigerated as they can turn rancid at room temperature.

for a more in depth look at oils, read this great article on cooking oils.

wrap up: {cooking} {health} {kitchen} {oils} {simple living}

This week I had the unfortunate occurrence of a broken garbage disposal, and it seems to be beyond a normal jam. The end result is  trapped food and muck that has quickly made an unpleasant scent in my kitchen. I normally use ice cubes and lemons to clean and refresh my disposal, but with broken blades, I had to get more creative.

I’ve always heard of baking soda and vinegar as great sink basin and faucet cleaners, but had considered them for inside the drain. If you find yourself with a broken down garbage disposal, give this technique a try – you will need:

- 1/2 cup baking soda

- 1 cup of vinegar, microwaved on high

- 1/2 gallon of hot water

First, dump the baking soda into the disposal drain. Pour in the cup of heated vinegar, and let the effervescent chemical reaction take place for about five minutes. Follow up by pouring the hot water down the drain. You may find that you need to repeat this process.

If muck persists, you can further clean the disposal out with a bottle brush, sponge-tipped if possible (note: turn off the power supply to the disposal before sticking anything down there). Until the disposal is repaired, it may be nearly impossible to clean it 100%, but baking soda and vinegar have a great deodorizing effect that I noticed immediately.

You can continue to use just these two common household items to keep your sink clean:

- soak a towel in vinegar and wrap it around your faucet overnight to remove grime buildup in the morning

- make a paste with baking soda and water; spread it around your sink and scour with a sponge. Rinse with warm water mixed  with a splash of vinegar

- keep 1 part vinegar to 3 parts water in a spray bottle for daily sink touch-ups and wipe-downs

- sprinkle a little baking soda down the drain daily to absorb any unpleasant odors

Out to find ways to make life simpler, Ashley is tackling life one DIY project at a time. Learning as she goes, she also spends her days writing Indie Pretty Projects and creating for her Etsy shop.

wrap up: {all natural} {clean} {cleaners} {disposal} {diy} {eco friendly} {kitchen} {simple living}

today i wanted to do a follow up to our first labels post last week and talk about a few of the more specific labels that we tend to run across nearly every time we go to the store. what do they all really mean? hopefully, this will help clear up some of the confusion between what’s misleading and what’s good information.

free range. the “free range” food label can be found on meat, dairy and eggs, but this progressive way of farming is not always as it seems. what consumers may not know and won’t see on their “free range” foods is that the USDA regulations only apply to poultry. therefore, “free range” beef, pork and other non-poultry animals were fed grass and allowed to live outdoors, but their products are not regulated by the USDA. another misconception consumers have about “free range” is that these products are also organic. unless it’s labeled free range AND organic, free range animals may be fed non-organic feed that could contain animal byproducts and hormones.

fresh. the “fresh” food label can be very misleading to consumers, by making them think their chicken was killed the day before, or their “freshly squeezed” orange juice was prepared that day. the label “fresh” simply means that it was not frozen or is uncooked, but many of these products are allowed to be chilled, kept on ice or in modified atmospheres to keep them from spoiling.

white calf

all natural. the “all natural” stamp is one of the most abused and misleading food labels used by food manufacturers today. many of these so-called “all natural” products use citric acid, high-fructose corn syrup and other unnatural additives, but still get to bear that positive label. always check the ingredients list to know exactly what’s in your food.

whole grains. chances are you’ve seen the label, “made with whole grains,” pop up on bread, crackers or rice products now more than ever. the reality is that many of these whole grain products are actually made with refined wheat flour and maybe a small percentage of whole grains. in order to check the validity of the whole grains label, check out the listed ingredients. unless “whole grains” is one of the first ingredients on the list or if you see “enriched wheat flour,” it’s likely that your product contains a small percentage of whole grains.

farm fresh eggs

cage free: the label “cage free” does not mean there are any standards or auditing mechanisms behind it. As the term implies, hens laying eggs labeled as “cage free” are uncaged inside barns or warehouses, but generally do not have access to the outdoors. They have the ability to engage in some of their natural behaviors such as walking and nesting. there is no information regarding what the birds can be fed. forced molting through starvation is permitted, and there is no third-party auditing.

free range: while the USDA has defined the meaning of “free range” for some poultry products, there are no standards in “free range” egg production. typically, free range egg-laying hens are uncaged inside barns or warehouses and have outdoor access. They can engage in many natural behaviors such as nesting and foraging. however, there is no information on stocking density, the frequency or duration of outdoor access, or the quality of the land accessible to the birds. there is no information regarding what the birds can be fed. forced molting through starvation is permitted, and there is no third-party auditing.

apples with peanut butter and granola

certified organic: the animals must be allowed outdoor access, with ruminants—cows, sheep and goats—given access to pasture, but the amount, duration and quality of outdoor access is undefined. animals must be provided with bedding materials. though the use of hormones and antibiotics is prohibited, surgical mutilations without any pain relief are permitted. these are requirements under the national organic program regulations, and compliance is verified through third-party auditing. currently, there are no federal or state programs to certify aquatic animals, including fish, as organic.

certified humane: the animals must be kept in conditions that allow for exercise and freedom of movement. as such, crates, cages and tethers are prohibited. outdoor access is not required for poultry or pigs, but is required for other species. stocking densities are specified to prevent the overcrowding of animals. all animals must be provided with bedding materials. hormone and non-therapeutic antibiotic use is prohibited, while surgical mutilations without any pain relief are permitted. compliance is verified through third-party auditing. 

were you familiar with the meaning behind these labels? i knew many of them, but still learned quite a bit about the specifics while doing research for this post. to me, this is a great testament to eating local if at all possible. talk to your farmers, ask for a visit, and see what the animals are like and what the growing conditions are like for your fruits and veggies. it’s easy to have fun getting to know where your food comes from, and if you have children, what a fun lesson for them to learn!

resources: eggindustry, meat and dairy labels

wrap up: {all natural} {food} {free range} {fresh} {labels} {simple living}

LABELS. they are everywhere, yet there still needs to be more. they can be overwhelming, confusing and even misleading! today i’m going to introduce several labels that you should keep an eye out for and support. next week we’ll discuss some that can be a little misleading, or confusing. are you ready?
 

organic. certified by the us department of agriculture to meet standards that don’t allow the use of most conventional pesticides, genetic engineering, and routine use of antibiotics and growth hormones in livestock. visit the usda website to learn more.

fair trade. fair trade partnerships seek to offer better trading conditions to, and secure the rights of, marginalized producers and workers, especially in developing counties. certification by the fair trade labeling organization international guarantees that a product’s fair trade claims have been independently audited and verified.

local. there are no consistent standards for use of the term, which may refer to a region, a state or the immediate ridgeline or watershed. it may also be applied to product that are made locally but of imported ingredients.

clean. foods certified by organizations like scientific certification systems to have met voluntary standards in one or more areas of potential concern, including pesticide residues, food pathogens, industrial contaminants and heavy metals, and food safety procedures and practices throughout the food supply chain.

fair labor. currently two organizations certify safe and fair ag labor practices in the u.s.: scs certified and safe ag employer. criteria include equitable hiring, and employment practices, safe workplace conditions, workers right to organize, worker housing, child labor, and access to health, education and transportation services.

sustainable. sustainable food certification programs address an array of social and environmental issues that go beyond ‘organic’, including safe and fair working conditions, healthy and humane care for livestock, reduced pesticide use, reduced water and non-renewable energy use, and enhanced soil health. visit the food alliance to learn more.

wrap up: {food} {labels} {local} {organic gardening} {simple living} {sustainable}

Beautiful Light by Sam and Emma

The lemon is one of my favorite fruits – it’s perfect for beverages, great in desserts, and even yummy in main dishes. I’ve recently discovered many more uses for the lemon, especially around the house! I gave all of these ideas a try this week – find out which methods worked, and which ones to pass on!

Garbage disposal freshener

Slice up a whole lemon, place into disposal, run water and turn on disposal. Drain will now smell fresh and clean.

The verdict: This really works! While I prefer using a clementine, the lemon greatly improved the smell of our garbage disposal, naturally.

Cleaning glass

Apply lemon juice to windows or shower door with a sponge. Use crumpled-up newspapers to dry.

The verdict: I noticed a remarkable difference in the clarity of my windows after cleaning with lemon juice. I would say it cleaned as well as vinegar window cleaner, but smells nicer. Drying with newspaper is the key.

Countertop Cleaner

Cut a lemon in half; sprinkle with course salt. Supposedly removes stains even from laminate countertops with scrubbing. Rinse and dry.

The verdict: This did not work for me. It removed stains on my countertop only as well as regular water does – nothing special here.

Microwave Freshener

Place a few lemon slices in a bowl of water, microwaving on high for one minute.

The verdict: This works great if you really scrub the inside of the microwave afterward. Using chemical cleaners in the microwave is really not a good idea since we cook our food in it, but the steam from the water loosens grime, while the lemon gives the microwave a fresh scent. Good for getting rid of that burnt popcorn smell. (tip: if even the lemon juice doesn’t get rid of bad smells, try microwaving a bowl of vinegar on high for 2-3 minutes.)

Clean a stainless steel sink

Rub with the cut side of half a lemon. Rinse, and buff with a cloth.

The verdict: I also thought this method was so-so. While it did remove much of the grime in my sink, I don’t think it did a much better job than hot water and sponge. It was good enough though, with a good enough shine; not the method I would do for my big Spring cleaning, but maybe for touch-ups.

There are many more uses for lemons out there – here are a few more ideas:

DIY furniture polish: mix juice from one lemon, 1 tsp olive oil, and 1 tsp water. Rub a thin coat onto wood furniture, and buff to shine.

Remove tea kettle mineral deposits: thinly slice a lemon peel, place into kettle. Fill with water, and bring to a boil; remove from heat. Let set for one hour, drain, and rinse.

Freshen a cutting board: After washing a cutting board with soap and hot water, rub with half a lemon, let set in juice, and rinse.

Keep your brown sugar soft: wash and scrub wax off lemon peel, and try to remove as much pith from the peel as possible. Add to brown sugar supply – it helps retain moisture.

Have you tried any of these methods? How did they work for you? Do you have any other clever uses for lemons?

Out to find ways to make life simpler, Ashley is tackling life one DIY project at a time. Learning as she goes, she also spends her days writing Indie Pretty Projects and creating for her Etsy shop.