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with what you have. Prioritize items that are
going to spoil soon and build recipes from
The Home Connect app is a great way to find
recipe inspiration. Partners like Chefling can
even provide pantry management and helpful
meal suggestions based on what you have with
the simple scan of a grocery receipt.
Instead of running to the store for an ingredi-
ent, search your inventory for replacements.
For example, if you are baking and run out
of butter, replace it with coconut oil or apple
You can substitute unsweetened yogurt for
mayo, sour cream or cr¨¨me fraiche. As well,
lemon juice, lime juice, vinegar and white wine
are interchangeable in recipes.
5. Get friendly with your freezer
Fifty-two percent (52%) of Americans agree
they toss out food because it will spoil before
they have a chance to eat it. Freezing foods
is a great way to preserve ingredients at peak
freshness and get more value when buying in
When freezing meat, which will last three to
four months in the freezer, wrap singular por-
tions in plastic before placing in a resealable
bag. Meat will thaw faster, and you will avoid
cooking more than you need.
Blanching vegetables before freezing helps
maintain color and flavor. Frozen veggies, ber-
ries and cooked grains keep for two to three
months in the freezer, while soup and bread
will last three to six months.
Just be sure to label all items with the date and
prioritize the first in, first out rule.
New analysis shows pistachios a complete
protein; Pistachios join quinoa, chickpeas
and soy as substitute for animal protein
(BPT): A new University of Illinois study reveals
United States grown roasted pistachios meet the
generally accepted definition of a complete pro-
tein for people over five years of age.
This means pistachios now join the ranks of a
small number of plant proteins, including qui-
noa, chickpeas and soybeans, that have become
popular animal protein alternatives among veg-
etarians and health-conscious consumers.
Amino acids are the building blocks of protein,
and while the body can naturally produce 11 of
them, there are nine essential amino acids the
body cannot make and therefore must obtain
through food. Roasted pistachios have been
determined to possess adequate levels of all 9 of
these essential amino acids based on Protein Di-
gestibility Corrected Amino Acid Score (PDCAAS).
As such, roasted pistachios meet the Food and
Drug Administration¡¯s definition of a complete
protein. Most other sources of complete proteins
are meat, fish, eggs and dairy products.
While quinoa, chickpeas and soy are plant-based
proteins, cited by the FDA as a complete pro-
tein, ¡°The vast majority of plant-based foods are
¡®incomplete¡¯ proteins, meaning they are deficient
in one or more of the essential amino acids,¡±
explained Dr. Arianna Carughi, Science Advisor to
American Pistachio Growers, the trade associa-
tion for the U.S. pistachio industry. To create a
complete protein would require combining two
incomplete proteins at once or within a day.
Reacting to the announcement of the study find-
ings made at the American Pistachio Growers
Annual Conference recently, Dr. Mehmet Oz said,
¡°The revelation that pistachios are a complete
protein is important because it means you don¡¯t
have to combine pistachios with any other source
of protein to already get what your body desires.¡±
Protein helps repair and build tissues, allows
metabolic reactions to take place and coordi-
nates bodily functions, in addition to maintaining
proper pH and fluid balance in our bodies.
¡°This news is particularly exciting for active
adults and athletes who want the convenience
of a complete protein that¡¯s portable and doesn¡¯t
require cooking,¡± said Nigel Mitchell, BSC, MSC,
RD, author of The Plant Based Cyclist and nutri-
tionist for multiple pro and British national sports
¡°As a complete protein, roasted pistachios
contribute to the varied and balanced diet and
healthy lifestyle important for good health.¡±
For more info visit
Food & Dining
2020 June/July
Pg 9 - The Sunshine Express
small jars don¡¯t get lost or buried in the back. The
collection also features thoughtful organization solu-
tions like the option to have a dedicated VitaFreshPro
middle drawer that balances temperature and humid-
ity at the touch of a button, a 3-tiered freezer sys-
tem & more to make it easier to see & store foods.
2. Shop for a variety
To avoid overstocking, start by making a list. In ad-
dition to fresh fruit, vegetables and other necessities,
add versatile non-perishables, proteins and starches.
Fermented and pickled foods like kimchi, sauer-
kraut and tempeh boost your immune system, while
also lasting months and adding a flavorful punch to
dishes. Beans, seeds, alternative milks and oats, plus
a range of spices can help add variety to your meals.
3. Use the ¡®stem to peel¡¯ method
The average American wastes 103 pounds of spoiled
food from their refrigerator per year. One way to
maximize produce is to repurpose commonly dis-
carded parts.
Peels can be left on almost all organic veggies for
added flavor, texture and a boost of fiber. Citrus
peels can be used in anything from baked goods to
cocktails for added acidity and spice. Stems and veg-
gie ends can be boiled down into a stock for use in
other recipes, while leaves from fresh radishes, beets
and carrots can be saut¨¦ed for a healthy side dish, or
to freshen up a pasta dish.
Beyond getting creative with every inch of your in-
gredients, home appliance manufacturers like Bosch
have developed technologies like the FarmFresh
System in its new French door bottom mount refrig-
erator collection to keep food fresh for longer.
4. Be creative with what you have
Now is the perfect time to experiment with new reci-
pes, but maximizing ingredients means starting
A Portable Complete Protein
First In, First Out
5 ways to maximize groceries
and minimize waste
(BPT): Spending more time in the kitchen means
learning the importance of not only keeping food
fresh for weeks at a time, but also minimizing
waste for fewer trips to the grocery store.
Food waste also impacts our wallets. In fact, a
recent Bosch home appliances survey conducted
by OnePoll found that the average American
tosses $2,798 in spoiled food a year.
Whether aiming to reduce waste, save money or
just find new ways to get creative in the kitchen,
these five tips will help you make the most out of
your ingredients while saving all kinds of dough.
1. Take inventory and get organized
Seventy seven percent (77%) of Americans at-
tribute tossed food to forgetting what is in the
refrigerator or losing food amongst the clutter.
Further, 65 percent agree waste is due to lack of
organization or space in the fridge, with one in
four admitting their refrigerator is unorganized.
When it comes to refrigerator and pantry orga-
nization, being able to see your items is half the
The first step when organizing your pantry is
to remove items, wipe surfaces clean and take
inventory. Then, use clear, stackable containers
to repack loose items or tough-to-store pack-
ages, such as oatmeal, condiment packets, nuts
or grains.
When it comes to the refrigerator, use the ¡®first
in, first out¡¯ method as well as organizational
features like split or adjustable shelving to your
Bosch¡¯s latest refrigeration collection has a clever
innovation called the FlexBar that is specifically
designed to keep items in view, so eggs and