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How to Shop Carefully With a Tight Budget

The high cost of many items nowadays necessitates careful budgeting. If you carefully select your purchases and create a shopping list, you'll be able to get what you need without damaging your wallet too much.

Buy food first. Check your refrigerator for the staples that need to be replaced. Milk, bread, eggs and cheese are all staples that should be available, and should go first on your shopping list. Expensive fresh fruit can be replaced with canned fruit, and macaroni and pasta are cheap, but not very nutritious. Meat is expensive in the short run, but packs a nutritional wallop that gets you a lot of bang for your buck.

Plan ahead and show discipline. Looking at the bins of cheeses can make you want to buy more than you really need, so write down on the list exactly what type of cheese you want, add it to your cart and then walk to another aisle.Look at the ends of the meat and seafood section. There are often marked-down items there.

  1. Make friends with the butcher. He or she may point out some great deals, or mark meats down especially for you. Same thing works with the Produce Manager. Being friendly is free, but pays great dividends!
  2. Compare brands and check prices. There is usually a store brand version of most items that is cheaper and of comparable quality to the big name item.
  3. Read circulars before you go into the store to see if what you need is on sale. Comparing circulars from different stores might help you get a better deal.
  4. Clip coupons for items you normally buy and bring them with you.
  5. Buy dry goods and toiletries in larger sizes to save money.
  6. Remember what you went to a store to buy, so you do not have to walk up and down aisles. Zero in on the aisle or store you need to buy the item, enter, buy the item, and then leave. Impulse buying will ruin any budget, and when yours is tight, it will just be worse.
  7. As you buy, write the prices on a pad that you keep with you. It might even be best to use a small adding machine, pocket size, and as you put the products in your shopping cart, calculate what you have spent, remember how much you have set aside to spend, and when you get close, then stop shopping. Remember, you still have to buy shoes.
  8. Know exactly what type of shoes you need. Do not look around at all the different styles. Try on the proper size, and if they fit, then buy it and leave the store. Hanging around, looking at the handbags hanging on the wall might tempt you to buy something you really do not need. 
  9. Put all the costs into the little adding machine. If you note that you have gone over the amount you can spend, then return an item that you really do not need at the moment, and put it on another list of 'to buy next time.

Courtesy of Healthy Cooking Tips  

Chef Tim Johnson

Remember...Grace is upon you so eat to live!

 

 

MAN AND HIS CREATIONS

How to Avoid Genetically Modified Foods

 

Whether genetically modified (GM) foods are beneficial or harmful is still controversial. Most foods we eat may contain ingredients derived from genetically modified organisms (GMOs)--everything from baby formula and food to our dairy to even our meat. If you live in Europe, avoiding GM foods is easier since laws require labeling. However in the US and Canada food manufacturers are not required to label if their food is genetically modified or not. As such, here are some guidelines for steering clear of GM foods in your diet, if that is your choice.

Become familiar with the most common applications of genetic modification. These are the products (and their derivatives) that are most likely to be genetically modified:

Soybeans - Gene taken from bacteria (Agrobacterium sp. strain CP4) and inserted into soybeans to make them more resistant to herbicides. See How to Live With a Soy Allergy for more information on avoiding soy products.

  • Corn - There are two main varieties of GE corn. One has a Gene from the lepidoptera pathogen microorganism Bacillus thuringiensis inserted to produce the Bt toxin, which poisons insect pests.There are also several events which are resistant to various herbicide. Present in high fructose corn syrup and glucose/fructose which is prevalent in a wide variety of foods in America.
  • Rapeseed/Canola - Gene added/transferred to make crop more resistant to herbicide.
  • Sugar beets - Gene added/transferred to make crop more resistant to Monsanto's Roundup herbicide.
  • Rice - Genetically modified to resist herbicides; not currently available for human consumption, but trace amounts of one GM long-grained variety (LLRICE601) may have entered the food supply in the USA and Europe.More recently, golden rice, a different strain of rice has been engineered to produce significantly higher levels of beta carotene, which the body uses to produce vitamin A. Golden rice is still undergoing testing to determine if it is safe for human consumption.
  • Cotton - engineered to produce Bt toxin. The seeds are pressed into cottonseed oil, which is a common ingredient in vegetable oil and margarine.
  • Dairy - Cows injected with GE hormone rBGH/rBST; possibly fed GM grains and hay.
  • Buy food labeled 100% organic. The US and Canadian governments do not allow manufacturers to label something 100% organic if that food has been genetically modified or been fed genetically modified feed. However, you may find that organic food is more expensive and different in appearance from conventional products. Also, just because something says "organic" on it does not mean that it does not contain GMs. In fact, it can still contain up to 30% GMs, so be sure the labels say 100% organic.

    This applies to eggs, as well. Eggs labeled "free-range", "natural", or "cage-free" are not necessarily GE-free; look for eggs to be 100% organic.

  • Recognize fruit and vegetable label numbers.
    If it is a 4-digit number, the food is conventionally produced.
    If it is a 5-digit number beginning with an 8, it is GM. However, do not trust that GE foods will have a PLU identifying it as such, because PLU labeling is optional.
    If it is a 5-digit number beginning with a 9, it is
    organic.

    Purchase beef that is 100% grass-fed. Most cattle in the U.S. are grass-fed, but spend the last portion of their lives in feedlots where they may be given GM corn, the purpose of which is to increase intramuscular fat and marbling. If you're looking to stay away from GMOs, make sure the cattle were 100% grass-fed or pasture-fed (sometimes referred to as grass-finished or pasture-finished). The same applies to meat from other herbivores such as sheep. There is also the slight possibility that the animals were fed GM alfalfa, although this is less likely if you buy meat locally. With non-ruminants like pigs and poultry that cannot be 100% grass-fed, it's better to look for meat that is 100% organic.

    Shop locally. Although more than half of all GM foods are produced in the US, most of it comes from large, industrial farms. By shopping at farmers' markets, signing up for a subscription from a local Community Supported Agriculture (CSA) farm, or patronizing a local co-op, you may be able to avoid GM products and possibly save money at the same time.

    More and more small farms are offering grains and meat directly to customers, in addition to the usual fare (vegetables, fruit, herbs).

    Shopping locally may also give you the opportunity to speak to the farmer and find out how he or she feels about GMOs and whether or not they use them in their own operation.

    Buy whole foods. Favor foods that you can cook and prepare yourself, rather than foods that are processed or prepared (e.g. anything that comes in a box or a bag, including fast food). What you lose in convenience, you may recover in money saved and satisfaction gained, as well as increased peace of mind. Try cooking a meal from scratch once or twice a week--you may enjoy it and decide to do it more often.

    Tips

  • If you have the land, time, and resources, grow your own food. As long as you make sure you're not buying GM seeds, and aren't near any GM plants which could cross-pollinate, you'll know for sure that the food which comes from your garden is not genetically modified.
  • At chain and non-chain restaurants, you can ask which, if any, of their foods contain GMs, but the wait and kitchen staff are not likely to know.
  • Producers who label their food GM-free aren't making any health claims regarding the product.

    Courtesy of Healthy Cooking Tips

    Chef Tim Johnson

    Remember...Grace is upon you so eat to live!

  • WARM AND GOOD

     

    Spicy Cannellini Bean Soup

     

    Serves 4/This Mediterranean-influenced soup uses Aleppo pepper for mild heat and fruity flavor; look for it in the spice section of natural markets. You can substitute sweet paprika mixed with a little cayenne, or use crushed red pepper flakes. Serving tip: Tastes great with a crusty piece of garlic bread.

    1 tablespoon olive oil
    1 large yellow onion, diced large
    2 large jalapeño peppers, seeded and minced
    1 teaspoon chopped garlic
    1-2 teaspoons dried Aleppo pepper
    1 15-ounce can cannellini beans, rinsed and drained
    2 cups low-sodium vegetable broth, divided
    Grated Parmesan cheese, for garnish
    1 teaspoon dried oregano

    1. Heat oil in medium sauté pan over medium-high heat until shimmering. Add onion, jalapeño, and garlic; cook until golden brown, 5-7 minutes.
    2. In a blender or food processor, combine onion mixture, Aleppo pepper, beans, and 1 cup broth. Blend until mostly smooth. Transfer mixture to a large saucepan and add remaining 1 cup broth. Add salt and additional Aleppo pepper to taste, and heat through. Serve, garnished with cheese and a pinch of oregano crushed between your fingers.

    Courtesy of Healthy Cooking Tips

    Chef Tim Johnson

    GREEEAT!

     

    Chilled Southwestern Tomato Soup with Crab

    Ready in 8 mintues. Serves 6 / Bold colors and bright flavors make this soup a festive starter for summer entertaining. Serving tip: For a light supper, serve with warm corn tortillas.

    4 cups chilled low-sodium tomato-vegetable juice

    2 tablespoons lime juice

    ¼ teaspoon ground cumin

    ½ teaspoon sea salt

    1 clove garlic, minced or pressed

    3 tablespoons chopped red onion

    ¼ cup chopped fresh cilantro

    1 cup seeded and diced cucumber

    1 large avocado, diced

    8 ounces fresh crabmeat

    1. Combine tomato-vegetable juice, lime juice, cumin, sea salt, garlic, red onion, and cilantro in a large bowl. (If time permits, refrigerate for 30 minutes to meld flavors.)
    2. Divide cucumber, avocado, and crabmeat between four bowls, creating a mound in the center of each. Pour soup around vegetables and crab. Sprinkle with black pepper. Serve at once.

    Courtesy of Healthy Cooking Tips

    Chef Tim Johnson

    THIS LITTLE PIGGY

    Pig Genetically Engineered and close to your table



    This is an appalling, unethical misuse of molecular biology. It is promoting horribly inhumane treatment of animals in the pursuit of an entirely unsustainable model of food production.

    The pigs, pale pink and bristly, trot around the pen, stopping every so often to root in piles of bedding. They grunt and squeal and wag their short curlicue tails. All three like a hard scratch on the rump.

    In almost every way, these broad-backed oinkers are just like the other Yorkshire pigs at the opposite end of the barn.

    All except for the brackish green muck that oozes from their backsides. And the snippet of mouse DNA that has been slipped into their piggy chromosomes.

    These are Enviropigs, developed by researchers at the University of Guelph to poop out more environmentally friendly waste. The trademarked pigs are just one of dozens of genetically engineered animals at research institutions around the world whose genes have been altered for human benefit. And, due to a recent move in the U.S., the Enviropig may be the first to arrive on your dinner plate.

    Two months ago, the Food and Drug Administration released draft guidelines that outline how genetically engineered animals will be regulated. The agency, which asked the public to weigh in on the proposals, closed the 60-day comment period on Tuesday.

    Regulators are now sifting through the thousands of comments, many of them raising troubling questions about how so-called supermeats get to market.

    As the guidelines stand now, companies do not have to conduct human trials to test the safety of transgenic meats. Nor do they have to specially label products made from genetically engineered animals. And many consumers are outraged that transgenic meats could end up in their grocery cart without their knowledge.

    Despite concerns, experts say the FDA's much anticipated document, the first of its kind issued by a federal government, will be the catalyst for moving genetically engineered livestock from the experimental farmyard to the supermarket.

    Proponents of transgenic animals - whether faster-growing fish, special-milk-producing cows and goats or healthy-for-you-pork producing pigs - say they herald a new era of food production. FDA officials say genetically engineered animals hold "great promise" for improving human medicine and the environment. The made-in-Canada Enviropig, for example, could clean up hog farms around the world by drastically reducing a major pollutant found in pig waste.

    But here in Canada, regulators have yet to announce how they plan to regulate genetically engineered animals, though officials may act soon after the U.S guidelines are finalized. A spokesperson for Health Canada, the agency responsible for establishing these guidelines, said officials will liaise with the FDA on the issue. Until regulations are in place, foods derived from transgenic animals will be prohibited - even if approved by the FDA.

    For Cecil Forsberg, one of the University of Guelph scientists who developed Enviropig, the FDA draft guidelines open the door to corporate investors interested in their trademarked animal. Food companies, he says, have been slow to back genetically engineered animals without a clear approval process.

    The first Enviropig was born at the university farm in 1999. Unlike the rest of his litter, this piglet had a bacterial protein, called the phytase gene, attached to a piece of mouse DNA that locked into his chromosome. The scientists hoped the phytase gene would make the pig produce an enzyme to help it better digest plant phosphorous, a vital nutrient in their feed. The mouse DNA was used to kick start phytase production in the pig's salivary system.

    The genetic engineering worked.

    Enviropigs are able to digest the plant phosphorous more efficiently, which means there is less phosphorous - up to 60 per cent less than ordinary pigs - in their waste. That, in turn, means less phosphorous will leach from pig manure, a major fertilizer source for farmers, into freshwater lakes and streams where it can trigger vast algal blooms and kill fish.

     They say they have enough evidence to declare Enviropigs safe to eat, since chemical analysis has shown the animal's tissue composition is the same as an ordinary Yorkshire pig, and the introduced bacterial protein is not found in any major food tissues, such as the ham, loin, heart and skin.

    They also have shown the engineered trait is successfully passed down to offspring, that the genetic engineering does not harm the pigs in any way, and that Enviropigs do not damage the environment. These evaluations are required under the FDA's draft guidelines.

    No one can say for certain when or if  the Enviropig will be approved, but industry experts predict it will be one of the first transgenic animals approved in the U.S., possibly in 2009. The FDA plans to regulate genetically engineered animals the same way they regulate new animal drugs. Officials will evaluate each new animal on an individual basis and continue to monitor it for safety once approved. Products that prove unsafe will be pulled from the market.

    Scientists who develop transgenic animals say the FDA's proposed guidelines are strict, which should help boost consumer confidence in the products. They point to the government's successful regulation of genetically engineered plants, which have been on the market for more than a decade, and the fact that the FDA declared meat from cloned animals safe to eat last January.

    But critics say the proposed guidelines are too lenient and the approval process too secret. They also contend the FDA does not have the expertise or resources needed to properly evaluate the new technology, especially when it comes to environmental protection.

    A key concern with transgenic animals is they will escape captivity, breed with their conventional cousins and pass on the engineered genetic trait. Transgenic faster-growing salmon, for example, could out-compete wild salmon for food and mates, endangering native fish stocks.

    Amid the swirling scientific concerns, perhaps the biggest question of all is whether or not consumers want genetically engineered animals in grocery stores at all.

    Surveys show the majority of Canadians are wary of genetically engineered animals. That guardedness is reflected in a growing trend that sees consumers looking for more organic, locally sourced or non-industrially farmed products.

    Right now, governments don't consider any of the ethical, social and religious issues with genetically engineered animals. Many people, are concerned about animal welfare, the intensification of industrial agriculture and general reach of biotechnology into their home and onto their dinner plate.

    For some religions, taking a pig gene and putting it into a fish would be problematic.

    Instead of joining in the ethical debate, regulators have decided to leave those tough questions up to consumers in the marketplace. The problem with that philosophy, is when they release their guidelines -it will not require companies to label foods made with genetically engineered animals.

    It's almost impossible for the public to make those value choices without labels. They want to know which meats, what milk and what cheese is developed from genetically engineered animals and what is through conventional. That will be the biggest issue and I think it's entirely justified.

    Aqua Bounty Technologies has spent more than 10 years developing a salmon that can grow to market size in half the time of conventional farmed salmon. Their AquaAdvantage salmon is an Atlantic salmon that has been engineered to carry an extra growth-hormone gene from a Chinook salmon. That extra gene makes the AquaAdvantage salmon grow year round, unlike conventional Atlantic salmon which only grow during warmer months. Stotish says the engineered salmon will make fish farming more efficient, a boon to producers and to consumers, who can continue to buy cheap salmon.

    Courtesy of Healthy Cooking Tips

    Chef Tim Johnson

    Remember...Grace is upon you so eat to live!

    DELIGHTFUL

    Italian Vegetable Soup with Beans,Spinach and Pesto

     

    INGREDIENTS

    1 1/2 tablespoons olive oil

    1 large onion, cut into small dice

    3 medium carrots, peeled and sliced 1/4-inch thick

    3 medium celery stalks, sliced 1/4-inch thick

    1 medium bell pepper (red or yellow), stemmed, seeded and cut into medium dice

    1 pound all-purpose potatoes, unpeeled and cut into medium dice

    1 (16 ounce) can petite diced tomatoes

    2 (15.5 ounce) cans cannellini or other white beans, undrained

    6 cups low-sodium chicken broth in can or carton

    7 ounces loosely packed baby spinach

    1 cup frozen green peas

    Salt and ground black pepper

    Prepared pesto (found in grocer's refrigerated section)

    DIRECTIONS

    Heat oil in a soup kettle over medium-high flame. Add onions, and saute until tender, about 5 minutes. Add carrots, celery, peppers, potatoes, tomatoes, bean and chicken broth; bring to a boil. Reduce heat to low and simmer until vegetables are just tender, about 15 minutes. Add spinach and peas; continue to simmer until spinach wilts, 3 to 4 minutes longer. Season to taste with salt and pepper. Ladle into bowls, adding a spoonful of pesto to each serving of soup.

    For lunch, pack soup in separate leakproof containers. Warm soup in microwave and top with pesto.

    Courtesy of Healthy Cooking Tips 

    Chef Tim Johnson

    Remember...Grace is upon you so eat to live!

    FRESH AND LIGHT

       Blackened Tuna Steaks with Mango Salsa

     

    INGREDIENTS

    2 tablespoons olive oil

    2 tablespoons lime juice

    2 cloves garlic, minced

    4 tuna steaks

    1 fresh mango - peeled, pitted, and chopped

    1/4 cup finely chopped red bell pepper

    1/2 Spanish onion, finely chopped

    1 green onion, chopped

    2 tablespoons chopped fresh cilantro

    1 jalapeno pepper, seeded and minced

    2 tablespoons lime juice

    1 1/2 teaspoons olive oil

    2 tablespoons paprika

    1 tablespoon cayenne pepper

    1 tablespoon onion powder

    2 teaspoons salt

    1 teaspoon ground black pepper

    1 teaspoon dried thyme

    1 teaspoon dried basil

    1 teaspoon dried oregano

    1 tablespoon garlic powder

    4 tablespoons olive oil

    DIRECTIONS

    Whisk together the olive oil, lime juice, and garlic in a bowl. Rub the tuna steaks with the mixture. Place the steaks in a sealable container and chill in refrigerator 3 hours.

    Combine the mango, bell pepper, Spanish onion, green onion, cilantro, and jalapeno pepper in a bowl; stir. Add the lime juice and 1 1/2 teaspoons olive oil and toss to combine. Chill in refrigerator 1 hour.

    Stir together the paprika, cayenne pepper, onion powder, salt, pepper, thyme, basil, oregano, and garlic powder in a bowl. Remove the tuna steaks from the refrigerator and gently rinse with water and then dip each side of each steak in the spice mixture to coat.

    Heat 2 tablespoons olive oil in a large skillet over medium heat. Gently lay the tuna steaks into the hot oil. Cook the tuna on one side for 3 minutes; remove to a plate. Pour the remaining 2 tablespoons olive oil into the skillet and let it get hot. Lay the tuna with the uncooked side down into the skillet and cook another 3 minutes; remove from heat immediately. Courtesy of Healthy Cooking Tips

    Chef Tim Johnson

    Remember…Grace is upon you so eat to live!

    FOOD FOR THOUGHT

                         Health and Nutrition
     
    At no time in history has there been as much concern over nutrition as at present. As scientific understanding of nutrition grows, restauranteurs are feeling the pressure. It is unquestionably the responsibility of chefs to provide their clientele with healthful, nutritious food.

    Many chefs feel a responsibility not only to provide such foods, but also to help educate their customers about nutrition. They welcome the challenge to develop menus that offer good health as well as good taste. They may, for example, supplement their regular menus with “spa” menus or “healthy” menus offering special dishes low in fat, calories, and sodium.

    Or they may include such dishes on their regular menus and highlight these items with asterisks or other symbols. On the other hand, many operators insist, “I’m running a restaurant, not a hospital.” Not a few restauranteurs have had the experience of investing time and money in developing nutritional menus that people claimed they wanted, only to have the menus fail because no one ordered them.

    It is important for cooks to find some kind of balance. Restaurants are businesses and can be successful only if they offer people what they want. Preaching to customers about the dangers of eating the wrong foods is not a formula for success.

    On the other hand, a responsible operator will work to prepare healthful, nutritious food that people will order because it is flavorful and enjoyable to eat in addition to being good for them.

     

     Chef Tim
     
     Courtesy of Healthy Cooking Tips
     
     
     
    Remember...Grace is upon you so eat to live!
     
     
     
     
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