YMCA Healthy Living Magazine, powered by n4 food and health Autumn 2019 | Page 18

FOOST
Foost are a team of dietitians, nutritionists, mums and educators who love
food and love living and eating colourfully. For more tips about raising
colourful and adventurous eaters visit www.foost.com.au
HOW TO REDUCE FOOD WASTE
& MAKE MAGIC WITH LEFTOVERS
Practical tips to minimise waste and get the best bang for your fruit and veg buck.
e are all guilty of forgetting
about those veggies at the
bottom of the fridge, or the fruit
that got a bit squishy in the fruit bowl.
But did you know that in Australia, the
average household produces 345kg of
food wastage every year? That equates
to $1036, which could easily be saved
with a bit of extra thought. So here are a
few ideas:
W
Rescue your fruit before they
get the mushies
} } Try making fruit purees (either raw or
cooked, depending on the fruit) and
add them to yoghurt or porridge. Fruit
puree can also be dried in the oven to
make fruit leather.
} } Another easy trick is cutting fruit up
into small pieces and freezing them in
bags. These frozen fruit bits can then
be used to make smoothies, ice cream
and frozen treats.
} } If you’re a keen baker, use over-ripe
fruits in recipes like banana bread,
muesli cookies, or fruit and chia
muffins.
Don’t throw out your limp or
leftover veggies
} } Throw out the rule book for vegetable
soup – use what you have, and add
tinned or dried lentils, chick peas or
other legumes, herbs and spices for a
quick, satisfying meal.
} } Use tired veggie scraps to make
stock for your soups and casseroles
(which can be frozen in ice cube trays
for later use).
} } Use leftover roast vegetables to
make fritters, frittata, mini quiche or
hearty salads.
When it’s not enough for a
meal, but too good for the bin
} } Leftover bolognese? Add a tin of
tomatoes, and bulk it out with
whatever vegetables and legumes you
have on hand for another quick and
satisfying meal.
} } Leftover rice? If you’ve got eggs,
vegetables (fresh or frozen), and a few
condiments, you can make fried rice.
} } Leftover pasta? Make a white
sauce, then add tinned tuna and
corn for tuna pasta bake (or
whatever veggies you have on
hand, for a vegetarian version).
And let’s not forget the age old
‘bits and pieces’ meal, which
– when plated up prettily – can
become a colourful mezze
platter
} } Cut up vegetable sticks, avocado
slices, cheese, hard boiled eggs,
olives, leftover rissoles / meatballs /
roast meat and team with warmed pita
or toasted sourdough, dips, and
whatever else needs using up.
} } Follow the same principle but start with
brown rice in a bowl (microwave
pouches are a great pantry staple), to
build your own Hawaiian-inspired poke
bowl or Mexican-style burrito bowl.
The bottom line is there are no rules when
it comes to leftovers. But one thing we
can all agree on is that using the food we
have, rather than tossing it in the bin, is a
pretty good feeling!
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YMCA HEALTHY LIVING MAGAZINE AUTUMN 2019