Rock What You've Got: Recipes for Preventing Food Waste
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2222 22222 2222 66666 2222 222 HAT YOU 22 22 K W ’VE G 22 2 OC OT 22 2 R 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 < 2 < 2 2 2 2 2 2 2 �CIPES2 2 f 2 2 o e2 2 2 2 t r 2 2 2 s 2 2 2 p 2 a 2 2 2 r 2 2 w 2 2 2 2 e 2 2 2 2 2 vKentinL2 g food 2222 22222 2222 66666 2222 222 HAT YOU 22 22 K W ’VE G 22 2 OC OT 22 2 R 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 < 2 < 2 2 2 2 2 2 2 �CIPES2 2 f 2 2 o e2 2 2 2 t r 2 2 2 s 2 2 2 p 2 a 2 2 2 r 2 2 w 2 2 2 2 e 2 2 2 2 2 vKentinL2 g food FO�WORD ddressing food waste in the home is a Love Food Hate Waste Canada is pleased Apriority issue for the National Zero Waste to be contributing some of our recipes and Council, and we applaud the Guelph Family tools to this cookbook, which provides Health Study for creating this cookbook valuable tips to eliminate food waste at as a resource to help Canadian households home. While the statistics on food waste make their food go further and waste less. are troubling, the good news is that tools such as this book offer simple steps to The truth is that Canadian households prevent and reduce food waste that will are wasting more food than they realize. also reduce environmental and economic In 2017, the National Zero Waste Council impacts. conducted a benchmark study to assess what households were wasting. Our study We hope that this cookbook will help confirmed that over 60 percent of the food readers to think differently about food Canadians throw away could have been waste created in their own kitchens eaten, costing the average household more and inspire them to take simple steps than $1,100 per year. For Canada as a whole, to eliminate food waste. For more this amounts to 2.2 million tonnes of edible information about the Love Food Hate food thrown out each year, at a cost of Waste Canada campaign and for additional $17 billion to consumers. tips for preventing and reducing food waste, visit www.lovefoodhatewaste.ca. The National Zero Waste Council is proud to be responding to this important issue Malcolm Brodie through Love Food Hate Waste Canada, a Chair, National Zero Waste Council consumer awareness campaign to prevent The National Zero Waste Council, an household food waste, and through the initiative of Metro Vancouver, provides launch in 2018 of A Food Loss and Waste cross-sector leadership to prevent waste Strategy for Canada. The Love Food Hate and accelerate Canada’s transition to a Waste Canada campaign brings together circular economy. nine founding campaign partners: Metro Vancouver, Toronto, Vancouver, Victoria, the Capital Regional District, the British Columbia Ministry of Environment and Climate Change Strategy, RECYC-QUEBEC, Walmart Canada and Sobeys. Recipes for Preventing Food Waste 5 22222222222222222222222222222222222222222222222222222222 INTRODUCTION y the age of five or six, -- L -- For this new recipe book, Byour kids will form eating, Whether foods in your our focus is preventing exercise and sleep habits that household are discarded food waste, while helping can last a lifetime. The Guelph because of a busy schedule, parents and children Family Health Study is testing a picky eater, or a lack of eat lots of fruits and ways for kids to learn healthy enthusiasm for leftovers, the vegetables. habits early—habits that can We partnered with our significantly lower your child’s recipes and tips in this book friends at the Guelph risk for disease, now and in are good for your health and Food Waste Research the future. your bank account. Group, The Helderleigh Parents in the Guelph Foundation, and George Family Health Study have asked us Brown College’s Food Innovation and for kid-friendly and healthy recipes Research Studio (FIRSt) to create this that they can serve to their families at book. Love Food Hate Waste Canada, home. The Guelph Family Health Study an initiative of The National Zero Waste researchers responded by creating a series Council, has also generously shared their of cookbooks intended to make it a little food waste reduction materials to bring easier to enjoy healthy and tasty foods this book to life. made at home with your family! 6 Rock What You’ve Got 2222222222222222222222222222222222222222222222222222222 The Guelph Food Waste Research The recipes in this book are arranged in Group studies food waste across the three sections: food value chain, including the waste • “2-in-1” recipes that make use of left- generated by households. Food waste is overs in a completely new (and tasty) an environmental, economic, and social dish; concern, and we can all do something to address it. We hope that our research • “Fridge Clean Out” recipes, which offer helps individuals and organizations to you plenty of ingredient options, so that prevent and reduce wasted food and to you can make use of what you already reconnect with the value of food at the have in your fridge; and same time. • “Zero-Waste” recipes, which use up all Our research shows that Canadian families of the main ingredients, so you’re not left with young children waste almost 3 kg with half of a leek or head of romaine (that’s over 6 lbs!) of edible food each that eventually find its way to the week. Of this, the majority is fruits and compost bin. vegetables. This is concerning, since most Together, these tips and recipes will help Canadians are not eating enough fruits you use up the foods you buy before they or veggies. So, while families are buying go bad! fruits and vegetables, a large proportion of these foods are being discarded — whether To find out more about the excellent work because of a busy schedule, a picky eater, of the groups that have contributed to this or a lack of enthusiasm for leftovers. The project, visit: recipes and tips in this book are good for • gbcfirst.ca your health and your bank account by helping you make the most of the food • thehelderleighfoundation.org you purchase. • nzwc.ca This book starts with some general tips • lovefoodhatewaste.ca based on Love Food Hate Waste Canada’s three key behaviours for reducing food waste: • Plan it Out: Tips for ways to plan your meals before you go shopping. • Keep it Fresh: Tips for food storage that will help keep them fresh longer. • Use it Up: Tips for using up foods before they spoil. Recipes for Preventing Food Waste 7 22222222222222222222222222222222222222222222222222222222 ACKNOWLEDGMENTS Thanks to our Guelph Family Health Study families for suggesting that we create a collection of family-friendly and easy-to-prepare recipes and to the Hildebrand, Pineda/Nava, Castledine/Marsico and Sedgewick families for taste-testing these recipes with us. A very big thank you to the Helderleigh Foundation for funding this project and GET ALL THE FREE FAMILY- to the National Zero Waste Council and Love Food Hate Waste Canada for sharing FRIENDLY COOKBOOKS! their excellent household food waste To download and view for free prevention resources. on your phone or tablet, go to To the team at George Brown College’s guelphfamilyhealthstudy.com/ Food Innovation and Research Studio (FIRSt) — Natalia Rogacki, Amanda Li, cookbooks Hannah Guam and Kenzie Osborne — these recipes have far exceeded our expectations. Thank you for getting so excited and creative about using up mushy fruits and veggies! We would also like to thank our cookbook team: Kathryn Walton, Jess Haines, David Ma, Kate Parizeau, Mike von Massow, Andrea Buchholz, Kira Jewell, Molly Gallant, Angela Annis and Angela Wallace. From our family to yours — rock the food you’ve got! Food Photography: Social by Nature Family Cooking Night Photography: Mike von Massow Graphic Design: Lind Design 8 22222222222222222222222222222222222222222222222222222222222 TABLEof– C�NTENTS +++++++++++++++++++ Plan It Out! 10 Fridge Clean-Out find recipes Grocery List 11 Recipes 47 quickly Keep It Fresh! 12 Apple Burgers with Lemony • Click on a recipe name to go to Organize your Fridge! 13 Potatoes & Tossed Salad 49 the recipe. Chicken Envelope 51 Use It Up! 14 • Use Acrobat 2-in-1 Recipes 17 Coconut Vegetable Reader's One Pot Wonder 53 Bookmarks GFHS 1-Bowl Banana Bread 19 Jam-Filled Muffins 55 function to view Banana Bread French Toast 21 a list of recipes Jamin’ 57 Lemon Butter Garlic Fish 23 from anywhere Quick Cheesy in this document. Lemon Butter Asparagus Vegetable Pasta Bake 59 & Cauliflower Soup 25 Roasted Chickpea Roasted Chicken with Burrito Bowls 61 Sweet Red Peppers 27 Stuffed Sweet Potatoes 63 Roasted Pepper Udon Noodle Slurp Bowls 65 & Chicken Sandwiches 29 Veggie Fritters 67 Sausage & Cabbage Skillet 31 Sweet Potato Zero-Waste Recipes 69 & Sausage Frittata 33 Curried Chicken Shrimp Skillet with Cauliflower Pilaf 71 Red Pepper Mango Salsa 35 Greek Orzo Stuffed Peppers 73 Shrimp Skillet Fajitas 37 Maple Mustard Baked Sweet & Sour Chicken 39 Fish Sheet Pan Dinner 75 Sweet & Sour Chicken Quick Fresh Salsa 77 Lettuce Cups 41 Tomato Risotto with Sweet Potato Enchiladas 43 Grilled Romaine Lettuce 79 Enchilada Soup 45 Tomato Stuffed Chicken 81 Velvety Leek & Mushroom Soup 83 Cover image: COCONUT VEGETABLE ONE POT WONDER See page 53. 9 22222222222222222222222222222222222222222222222222222222 PLAN IT OUT! TIPS FOR MEAL PLANNING Our “Plan It Out” tips have been adapted with permission 1.