committed
who
To
To
Fermentation and Self Preservation ∙
By Rebecca Angel
Rebecca Angel
Deanna Beyer
Natalie Criscione remembers shopping at the Quail St. Honest Weight location. She wears many hats: educator, writer, artist, musician, property manager, advocate, volunteer. She loves being part of the Coop Scoop team!
Pat Ellis has been a shopper at HWFC for years and became a member a year ago. She enjoys participating in the creative energy of the Scoop’s editorial team and is excited about contributing more in the future.
Lucia Hulsether is a teacher and writer currently based in Saratoga Springs, NY. Her first book, Capitalist Humanitarianism, is available from Duke University Press. www.dukeupress.edu/capitalist-humanitarianism
Leona Palmer, LMSW is a therapist living in Nassau with her partner, daughter, and beagle-mix pup She joined her first co-op at sixteen (The Outpost, Milwaukee). When not tending the HW Blog, she can be found weeding her garden.
Letter from an Editor
By Ruth Ann Smalley
ermentation of foods and beverages breaks down nutrients into simpler, generally more accessible forms. It can also break down toxic compounds into harmless substances. Metaphorical fermentation causes a similar breakdown. Old structures, ideas, beliefs, and paradigms inevitably give way. But fermentation is never a dead end. Whatever breaks down gives rise to new forms. And these too shall break down, and on, and on.”
smoothies may refresh us, and the products of our gardens may lend themselves to delicious fermented foods. It is also a time when we can cultivate a bubbling up of community action to help break down toxic tendencies and create something new.
As Katz notes, “when metaphorical fermentation occurs, it often spreads, transforming what was into what’s next. Fermentation is no less than an engine of social change.” This is where self-preservation also comes in, to help us avoid being personally swept off our feet by these processes. We have multiple challenges to contend with, and fermentation and self-preservation can provide strategies for “multi-solving.” Co-op 101 and “We Have Eggs” both consider how Honest Weight’s deep roots as a buying club continue to support our ability to access healthy local food in a tumultuous marketplace. “Beautiful Skin” and “Whole Body Well-being” get into the basics of how we can care for our minds and bodies with greater awareness of our microbiomes.
When it comes to healthy fermented drinks, we are fortunate to have easy access to two local/regional kombucha producers, which are highlighted in our Producer Profile. In “Yes, You Can Fight Plastic with Probiotics” you’ll find a recipe for culturing your own cashew yogurt. And speaking of recipes, check out the cooling advice Melanie Pores offers, and the fantastic recipes from Anastasia Rodgers for fighting possible tariff-induced price hikes, in “Affordable Meals at Honest Weight Food Co-op.” You’ll also find leads for herbal self-preservation recipes in a review of Dr. Low Dog’s book, Healthy at Home: Get Well and Stay Well Without Prescriptions by Pat Ellis.
Anastasia Rodgers is our Education and Engagement Specialist at HWFC. They love learning, creating and having as much fun as possible along the way! They can be reached at: education@honestweight.coop
These lines from Sandor Katz’s book, Fermentation as Metaphor seem just right for our times. When we chose “Fermentation and Self-Preservation” as the theme for this issue, we were thinking about both the literal and metaphorical possibilities. It is a season in which cool, fermented beverages and
We Have Eggs!
We hope these and other articles in this issue will inspire you and give you ideas. As Katz asserts, “Our way of life is proving to be unsustainable. We need to reimagine how we live our lives. Now more than ever, we need the bubbling transformative power of fermentation.”
for bird flu. Finally, as the egg shortage resulted in an increased number of amateur backyard farmers, some customers now have their own eggs and do not need to buy them from the co-op.
Ruth Ann Smalley PhD, is our Content Editor. An educator and writer, with a 4-digit Co-op member number from the early 90s, Ruth Ann offers wellness, writing, and creativity coaching through her practice at www.vibrant-energies.com or www.ruthannsmalley.com.
By Natalie Criscione
IMathew Bradley is an Art Director for a record label based out of Troy, NY. At HWFC, he severs as the Coop Scoop’s Layout Editor. When not at the computer, he sets aside time to make music with his two bands, lounges on his couch with his cat (Alene Lee), walks Peebles Island with his dog (Cricket), or tries out a recipe from one of his many cookbooks.
n February when I met with Shelby Taylor, Honest Weight’s Cheese and Specialty Department Manager, there were signs on the egg display instructing customers to limit their purchases to two dozen eggs per visit. That is no longer the case (late April). “We went from having few to no eggs to, right now, having almost too many: a surplus,” says Shelby with excitement in her voice, “it changed overnight, and we took down our ‘2 dozen per
The reason for the surplus is multi-faceted and Shelby explains that there is not one, but rather four reasons for the change. First, she says, the pullets (female chickens who are under a year old) have finally reached an age where they can begin laying eggs, thus adding more medium eggs into the mix. Second, the pullets, who were laying medium eggs a month or two ago, have now reached full maturation and are laying larger eggs. Third, an increasing number of chickens are being brought into New York State after testing negative
What about the price of eggs, you ask? Shelby says, “I am hoping to see egg prices go down” and “my main goal is still to break even.” Returning egg cartons (at the front desk) for reuse is one way that customers can assist in cost-lowering strategies.
By Lucia Hulsether
Tari s lOl
If you’ve been following international news, you may feel like you’ve been on a bad rollercoaster ride themed around the future of tariffs, trade, and labor. Many of us are asking: What is going to happen to the prices of basic consumer products? How will new policies affect everyday people? What can our communities do, collectively, to find stability amid the chaos?
Believe it or not, we can look to the early history of Honest Weight Food Co-op as one example of how a community joined together to access affordable and sustainable goods in the wake of economic shockwaves.
The story begins in 1976, a period of unprecedented global inflation and stagnating employment, issues driven in part by wars in the Middle East and a domino effect of rising oil prices. Against this backdrop, a group of twenty friends brainstormed ways to access hard-to-find consumer goods at affordable prices. Their solution? A buying club.
The friends pooled their resources to increase their buying power. Together, they could purchase 50-lb bags of dried goods to distribute among the group. The bulk bags of wheat flour, nuts, brown rice, and more were delivered to two members’ basement, and orders from the community rolled in each week. Within a year, demand was so high that the friends decided they needed a bigger space. They reorganized as a cooperative open for all. Honest Weight’s first storefront on Quail Street was born–and we’ve been growing ever since.
Those friends didn’t solve the entire geopolitical conflict, but their “think globally, act locally” effort made a rippling impact on their community. Next time you come to the Co-op, think of them, and then consider what small acts of social solidarity and civic engagement you might take to make this world a little better.
Profile Producer
By Pat Ellis
Aqua ViTea and YesFolk
Aqua ViTea
Aqua ViTea was one of the first companies to produce kombucha for retail consumers in 2005. The idea was simple: produce a drink that promotes good health and replaces sugary soda and juice. “We hoped kombucha might convince people to drink something healthy that could change their lives and invite them into the idea of food as medicine,” said Jeff Weaber, Aqua ViTea’s founder.
Aqua Vitea began in the basement of Weaber’s Salisbury, Vermont farm. Prior to the Weaber’s family relocation to Vermont from Portland, Oregon, Jeff had developed his skills as a brewer for a local micro-brewery while his wife Katrina completed her education in naturopathic medicine. His brewing skills, combined with the knowledge they gained from the naturopathic curriculum on functional food and gut health, were the building blocks that helped turn desire into reality. The initial customer base came from local farmers’ markets and by 2007, they were ready for an official launch.
Today, the operation is located in a 63,000 sq. ft. facility in Middlebury, Vermont where they are able to brew and store approximately 5,000 gallons of kombucha daily.
Jeff is an innovator and has developed ways to use equipment from the winemaking industry to reduce the alcohol content of the fermented teas, without degrading the flavor of the kombucha. In 2022, Jeff and his team introduced “Aqua Seltzer” that combines kombucha with probiotic seltzer and some unique flavors for a refreshing drink. Since we aim to give you accurate information, this writer personally sampled several flavors of the Aqua Seltzer and all have become favorite drinks in my house.
Aqua Vitea is the largest growing producer of kombucha on the East Coast and one of the fastest growing kombucha producers in the US.
Yesfolk
Troy, NY
This is a small, family-owned brewery operated by Yiyi Mendoza, Adam Eland, and Yiyi’s brothers Frank and Jayl. This unique combination of Mexican and Egyptian heritages formed the foundation for creating YesFolk’s variety of fermented and functional beverages like kombucha and kombucha vinegars. The intention is to provide wholesome support in the form of a tonic experience.
Adam's childhood included spending time in Cairo, Egypt visiting his grandmother. It was in her kitchen that he was introduced to fermentation. Each meal was served with many fermented side dishes to delight the multigenerational family members seated around the table.
Yiyi comes from a lineage of matriarchal curanderas. In Mexican culture, a curandera is a folk healer or medicine woman who uses herbalism, massage, midwifery and spiritual influences as pathways to healing. It was here that Yiyi developed her knowledge of herbal remedies which has manifested in YesFolk products such as “Spring Melodies-plant Therapy" series of Kombucha, herbal tea bags, and herbal extract.
YesFolk also offers an extensive line of kombucha vinegars.
By Pat Ellis
Magnesium
By Pat Ellis
What mineral is found in every cell of the body, is a helper molecule participating in over 600 reactions, including but not limited to:
Converting food into energy
Creating new proteins from amino acids
Helping to create and repair DNA and RNA
Aiding in muscle contraction and relaxation
Regulating the nervous system?
If you answered magnesium, you are correct!
Despite this impressive benefits list, 50% of all people are magnesium deficient.
My introduction to the mineral came from a naturopathic physician who recommended that I add magnesium in its glycinate form to improve my sleep patterns. Magnesium appears to help regulate the neurotransmitters that promote sleep, such as GABA, which helps calm the nervous system and can reduce insomnia symptoms. Magnesium may also play a role in regulating melatonin, a hormone that influences the body's sleep-wake cycle. The glycinate form is highly bioavailable and gentle on the stomach.
You can find this glycinate form in our Wellness Department. One brand we carry is Trace Minerals Research (TMR), an industry leader with over 50 years of experience and Good Manufacturing Practices (GMP) certified. That certification is a quality seal that assures consumers that formulation and testing are carried out in strict compliance to industry best practices. GMP is a mandate for the pharmaceutical industry but not always found in over-the-counter manufacturing.
You will also find Honest Weight’s high quality store brand which is also manufactured in a GMP facility. HWFC’s brand offers a higher dosage at a slightly lower cost.
As always, check with your health care professional before adding this or any supplement to your routine to ensure no negative interactions.
Strawberries & Perennial Abundance
By Richard Daley
When I was younger, I remember my grandfather explaining the difference between annuals, biennials, and perennials. Looking back, I didn’t value this lesson as much as I do now because plants that keep on giving—season after season, year after year—are truly remarkable!
Strawberries, as humble as they may seem, embody this perennial abundance. They seem to ask so little of me, yet they offer so much! These plants gift me fruit for my table, beauty in the garden, future smoothie fuel in the freezer, and a real connection to the rhythm of the living world.
In New York our gardens welcome strawberries with open arms. Our native Fragaria virginiana is an excellent ground cover in our landscapes, and everbearing varieties like Seascape (Fragaria x ananassa ‘Seascape’) and Albion (Fragaria x ananassa 'Albion') are especially well-suited for longer harvests throughout the growing season. They produce fruit in both late spring/early summer and again in the fall. For those who prefer a single, more abundant flush, June-bearing types such as Honeoye or Cavendish perform reliably and can be staples in northeastern gardens.
Once established, strawberries
are long and slender stems that reach out for contact with soil to send down roots. This self-propagation makes it easy for us gardeners to “catch runners” in smaller pots! We can use these plants to expand our own strawberry plot or to share with friends, neighbors, and our larger communities. A modest strawberry patch can double or triple in size in just a couple of seasons, so there is plenty to go around.
Strawberries are a perfect entry point for those looking to add more perennials to their garden—plants that don’t need to be sown anew each year, but rather grow with you. Perennials invite a slower, deeper relationship with place. You plant, they return, and you learn their cycles. You come to welcome them not just as crops, but as friends!
Whether tucked into raised beds, grown along the edges of pathways, or naturalized into sunny corners, strawberries are adaptable and deeply rewarding. They ask only for periodic tending and some light winter protection. They are a gentle way to shift your garden toward more lasting abundance.
In a time when so much feels transient or temporary, perennial plants like strawberries remind us that there are still ways to grow with the land quietly, generously, and in rhythm with the more-than-human world.
” Perennials invite a slower, deeper relationship with place. You plant, they return, and you learn their cycles. You come to welcome them not just as crops, but as friends!
Whole Body Wellbeing:
The
Gut-Brain Connection
By Leona Palmer, LMSW
What we call “mental health” is really a complex physical, mental, and emotional experience in which our whole body synthesizes an enormous set of information arising in the present moment. This information is produced by various intersections of our cognitive thinking, emotional awareness, and physical processes (our hormones and biochemistry, heart rate, breath rate, gastrointestinal functions, and nervous system, and more). We only experience ourselves in the present moment, but of course
huge impacts on our immediate thinking, feeling, and physical states. We all can recount a time when recalling a painful event or an intense worry for the future can almost instantaneously make us nauseous in our gut.
The gut plays a particularly important role in our mental-emotional health. The brain is not the only place in our body where neurons function. The gut contains hundreds of millions of neurons–and thus a nervous system—of its own, though smaller than the brain. (The heart also contains neurons and a functioning nervous system, though smaller than the gut or brain.) The gut’s Enteric Nervous System (ENS) controls and regulates digestive function. The gut commun-
cates complex information to the brain through the ENS (via the Vagus nerve) as well as through hormones and the immune system.
Whenever a client begins prescription medication for mental health, providers should flag possible gastrointestinal side effects while the body adapts to the meds. This is because many anti-depressant and anti-anxiety medications work by increasing serotonin in the system. Serotonin is one of the 4 major “happy” hormones (along with dopamine, endorphins, and oxytocin) because it stabilizes mood, sleep, digestion, and contributes to our experience of pleasure. The gut actually has the vast majority of serotonin receptors in the body—up to 90%—including at least five different “families” or types (as well as 50% of dopamine receptors). So that, while serotonin functions as a hormone to regulate lots of various functions of the mechanics of digestion overall, the impact of medications for better mental-emotional health that increase serotonin is concentrated in the gut.
Relatedly, the impact of the microbiome in the gut on mental-emotional health is becoming increasingly relevant. This isn’t surprising. The biggest impact on our day-to-day wellbeing is often our routine: food, sleep, movement, and daily stressors. Fluctuations in the balance of our gut’s trillions of bacteria and microorganisms, influenced by diet, can impact the production and transmission of serotonin in general, important for the above reasons.
But our microbiome’s trillions of microbiota are the cause/effect of some mental health concerns. Imbalances in the microbiota can affect the gut's messages to the brain, signaling that something may be wrong, and affecting mood and cognition and thus our mental emotional health. Some studies have found higher rates of depression and anxiety in patients who have GI issues like irritable bowel syndrome (IBS) or ulcers. A study in the Netherlands found that microbiomes with less diversity were consistently found in patients with depression. But we don’t always understand yet which comes
first—does an imbalance in gut microbiome lead to mood instability or does the experience of depression or anxiety ultimately affect an imbalance over time? Anyone who has had discomfort in their gut for any length of time can understand how chronic issues would chip away at someone’s mental health and lead to negative mental emotional health. Studies have shown that even just a short time of acute stress can impact the composition of the microbiota—and, in the other direction, that changing the composition of microbiota made some mice more stress-tolerant.
So what do we do? Some GI physicians prescribe antidepressants to patients with IBS, not just because it may help stabilize their mood but because it may treat symptoms in the gut directly by regulating serotonin or dopamine levels. Multiple studies have also shown that psychological support has a more robust impact on patients with GI conditions than just prescription medication, lowering stress, increasing resilience, and treating the pain, anxiety, or depression that may be associated with the condition.
The obvious answer may also be to take probiotics to help support a full range and balance of microbiota and while studies conducted on the impact of pre-, pro- and post-biotics on mental health have shown promising preventative or therapeutic applications, impacting the gut and the brain’s functioning and mitigating symptoms of depression and anxiety, it is still early—most studies are pre-clinical—and the evidence is not yet conclusive. However, fermented foods have been a staple of the majority of human diets historically, the ingestion of pre-, pro- and post-biotics are proven to be beneficial for our gastro, cognitive, and physical health.
The impact of a general whole food diet is somewhat more traditional and time-tested. Our gastrointestional tract is home to 80% of our immune cells, which is why inflammatory illnesses, like auto-immune disorders, are often felt in our gut. This is also why a low-inflammatory diet is a main recommendation to ease these symptoms. Low-inflammatory diets are also commonly
” I have often found myself re ecting on how Western Medicine comes full circle in validating ancient wisdom or traditional practices.
recommended for ongoing stress and anxiety as they decrease the inflammation that is related to chronic overproduction of adrenaline and cortisol. Interestingly, people who have a high stress tolerance or resilience—marked by higher emotional recognition and regulation—show similar compositions of gut bacteria with anti-inflammatory effect and better gut barrier integrity (the gut barrier absorbs nutrients into the bloodstream while blocking toxins or pathogens from the blood—hence “leaky” gut syndrome).
Still, sometimes illness goes beyond a healthy diet or lifestyle. I’ve encountered an increase in women in my life who suffer from some kind of autoimmune disorder that has been incredibly difficult to diagnose, and who have tried all kinds of holistic and lifestyle remedies, only to be relieved by medication or even surgery. Sometimes they have experienced self-blame or shame around not having been able to “heal themselves” with what they see as an optimally healthy lifestyle. It’s important to have medical care we trust so that if more robust interventions are necessary, we can be confident in our choices when we have to surrender some control.
I have often found myself reflecting on how Western Medicine comes full circle in validating ancient wisdom or traditional practices. Whether it’s the positive impact of reflective practices like meditation through the lens of mindfulness, the benefits of robust social supports from a young age in the development of positive self-concept and relational skills, or, in this case, the benefit of a balanced, diverse,
”
whole-food diet on our health—both physical and mental emotional, everything is connected.
In every intake session with a new client I ask about sleep, food, movement, supportive relationships, and stress as a basic starting place and foundation of wellbeing. Are you drinking enough water and eating food that makes you feel good in your body? Are you waking up feeling rested? Are you moving your body often enough and in a way that it makes you feel alive? Do you feel love and belonging? What is stressing you out? Our body is a complex organism that is deeply interconnected in its functioning in ways that we are only beginning to parse out scientifically and at the same time that are also self-evident experientially. Most of my clients, when I ask them what they need more of and what they need less of know immediately. The science is fascinating—the gut has trillions of microorganisms!—and also, what makes us feel well and whole and healthy as humans is relatively straightforward and has been for a long time. Namely, making balanced choices that follow time-tested recommendations and practices.
Pre-biotics:
Plant fibers that are mostly nondigestable and feed the beneficial microbes (aka pro-biotics) in our bodies.
Pro-biotics:
Living, beneficial microbes that can be found in digestible fermented foods like yogurt, cottage cheese, kombucha, sauerkraut, and more.
Post-biotics:
The beneficial byproducts, or compounds, that probiotics create when they digest pre-biotics.
Other Worlds:
An Interview with Brendan C. Byrne
By Ellie Irons & Dan Phiffer
Troy-based author and HWFC MO Brendan C. Byrne has a new book of short stories, Another World Isn't Possible, out this summer. Ellie Irons and Dan Phiffer, also HWFC MOs, sat down with Brendan for a radio interview for Hudson Mohawk Magazine. Below is their conversation.
Dan: When did you start writing? Have you always been a storyteller? What would you say your writing is like?
Brendan: My parents are both editors. My mom worked for the Washington Post for a while. My dad worked for a variety of smaller publications in the D.C. area. And so I sort of grew up with people who loved to correct my grammar. In high school, I was involved in theater and wrote some plays. And I sort of transitioned to writing prose. I nominally write science fiction and horror, but I like to skip between genres and try to mess with them and refuse some of the stereotypes that come with genre storytelling.
Ellie: Yeah, I would say Dan and I both definitely picked up on that. We've enjoyed having some bedtime reading over the last month or so.
Brendan: Oh god, you're reading them before bed.
Ellie: Yeah, perhaps not wise. We've known you for a while, probably almost the span of time that this story collection covers. And we noticed that the stories do span a range of time and include novellas and shorter pieces. I wondered if you can give us a sense of the time range that they cover and how you picked them?
Brendan: The collection is arranged in a reverse chronological order. So the first story written is the last story that appears. And that one was written in 2006, 2007, and it's the first thing I ever got published. It was published in a small webzine called FLURB, which was run by Rudy Rucker, who is one of the original cyberpunks. He didn't want to
publish it at first because it was too weird, which is saying something for Rudy. Pretty much everything I've written in short format is in this collection. There's a couple of things that my editor and I tossed out because we didn't think they were serious enough. Other than that, it's pretty much all the short fiction I've ever written under my own name.
Dan: Your publisher, Wanton Sun, organized a panel discussion for your book called "Horror in the Present Tense". I was struck by something the panelist, Henry Wessells, said about horror, how it can reveal truths about our current day that are hard to address directly otherwise. Did that framing resonate with you?
Brendan: Yeah, I think it definitely did. I'm not sure it entirely works with my writing, which I think tends to obscure meaning quite often. But if you look at the predominance of horror right now in our own cultural landscape, I think it's sort of rising in the same way it rose around the turn of the millennium when you saw a lot of books and especially films returning to horror. In the wake of 9/11 and the American invasion of Afghanistan and Iraq, this was all sort of just putting brutality in people's faces in a way that had not been around in the cultural landscape for a while.
Ellie: Related, I was wondering if you could talk to us a bit about how technology and even logistics come to play in your stories. Technology is obviously familiar territory for science fiction, but maybe logistics less so. Of course, we've all had to think about that a bit more of late between COVID pandemic disruptions and recent tariff wars. In particular, we noticed the near-future scenario you construct in "Flesh Moves".
Brendan: I'm probably not the go-to person for logistics. That's Adam Rothstein, who I wrote "Flesh Moves" with. The story is about a near-future automated trucking system and a heist that sort of happens in it. And Adam was the one who worked out all the logistics down to the last detail. I don't really like writing about technology, but
it just seems like it's something you have to deal with. There's been an ongoing discussion in literary fiction, or whatever you want to call it, about exactly how much technology should be in fiction. If you look at 20 years ago, when the Jonathans were at the top of the New York Times bestseller list, as my friend Joanne McNeil has pointed out, a lot of literary fiction didn't deal with technology. Characters didn't have, weren't talking about cell phones. I wrote about technology 15 years ago because I didn't think enough people were doing it, and now I just do it because it's the air I breathe.
Dan: I know you also write screenplays. How does writing this kind of short fiction compare? Do the broad strokes for a story emerge fully formed, or do you write to find the stories?
Brendan: With stories, I'll often start with a central idea, or more often like a central image that's bothering me and I need a way to work it out. Then I just sort of slowly layer and try to figure out what the story's about. I won't know where it's going, and then right about the time when I start to realize what the narrative structure of the story is, the story ends. Whereas when you're writing a screenplay, the narrative structure has to be laid out beforehand. In terms of writing a commercial screenplay, you need to stick to a very set series of patterns. In general, my screenplays are deeply unoriginal things written for money.
Ellie: Fair enough. I was super intrigued by "Sophokles In His Cave". I've been on some really bizarre artist residencies in unconventional settings. And I often think about the relationship between artists and technology and corporations and exploitation and how artists can rebel in the face of that. So I was just curious if you could talk a little bit about the scenario the main character Samira finds herself in and maybe why you thought to write it.
Brendan: That was written in the early stages of the Trump administration when a lot of the things that I had been previously writing about in a more coded way, like neo-reactionaryism and
the militia ethos taking over the federal government, were just sort of like out there. It felt like what was inside my head was outside in the world very suddenly, and I wanted to sort of directly address that. Part of what appealed to me about that particular fictional artist residency was that it was about someone who's alone. There are no other characters in that story. It's all stuff that's happening in her head and in the virtual reality, augmented reality situation she's been placed in. And, yeah, I like writing about people alone. I think there's something I'm consistently drawn towards about that. It's a great opportunity to show how someone thinks and experiences the world when they're placed under pressure.
Dan: We've just got a little time left. Can you tell our listeners about how they can learn more about your work and where they can find your book?
Brendan: I don't have a website. I guess I'm on Bluesky (@brendancbyrne.bsky.social). You can buy the book at Rough Draft Bookstore in Kingston, New York. A few other local bookstores should be carrying it relatively soon. It's also available on bookshop.org. And you can ask your local bookstore to order it if they order from Ingram. And then, you know, the usual evil online outlets stock it as well.
A ordable Meal Challenge
By Anastasia Rodgers
They say you can't put a price on a good meal, but what if we tried? I gave myself a challenge: affordable, nourishing meals, using fresh ingredients, on a humble budget of $15 to $20 per (3-4 serving) meal. With words like tariff and inflation looming over every shopping trip, I hope this short collection of recipes can inspire culinary hope in your kitchen. These recipes focus on getting exactly what you need and utilize bulk spices to boost flavor without breaking the bank. Fresh ingredients like cabbage and spinach are included in multiple recipes to reduce waste and stretch your dollar. These recipes factor in the price of all ingredients except oil, salt, and pepper. I acknowledge having these staples stocked is a privilege that not everyone can afford, but with the help of the bulk department, we can avoid the upfront cost of a full-sized bottle of olive oil, making these recipes a bit more accessible. While always subject to change, the prices listed in these recipes were accurate as of June 2025, without coupons, discounts, or sales.
Our first recipe starts us off easy: a sheet pan meal loaded with veggies. While the recipe uses turkey kielbasa as the protein, you can save a couple of bucks by making it vegetarian with Tofurky Kielbasa, which at the time of shopping was $6.99/package compared to the turkey kielbasa at $8.99/package. If you don’t keep butter in the house I recommend swapping the buttered pasta for rice in this recipe or reserving half of your olive oil to toss with the pasta before serving. If you follow this recipe exactly you’ll have half an onion and half a cabbage to use in our following recipes. I am confident this recipe would work well with any veggies in your fridge, so swap them in as you wish! Prepared as described below, this meal fed three hungry adults with a small portion of leftovers.
committed to providing our with A and foods and products for healthy living. who choose to participate in a community that embraces cooperative principles in an atmosphere of
To
promote
more
Sheet Pan Kielbasa & Veggie Pasta
Total Cost of Ingredients:
$21.20
ways to living. is and
Garrett Valley Smoked
Turkey Kielbasa - $8.99
Two Ears of Sweet Corn - $1.50
Medium Sweet Onion - 98�
(Recipe uses half)
Two Medium Sweet Potatoes - 71�
Two medium Yukon
Gold Potatoes - $1.04
Small Organic Green Cabbage $5.25
(Recipe uses half)
1. Preheat oven to 375º, Prep two sheet trays with parchment paper, wash all veggies
2. Cut corn into “wheels”, rough chop half head of cabbage into 2-inch pieces, dice all potatoes into 1-inch pieces, Cut ½ of the onion into ½-inch strips, slice Kielbasa into 1-inch discs, and add everything to a large bowl
3. Add 3 Tablespoons of oil, stir to distribute, sprinkle in Cajun Seasoning, stir again to evenly distribute
4. Evenly spread contents of the bowl onto
Falafel Rice Bowls
Cost of Ingredients: $13.99
0.02lb (About 2 Tablespoons) Bulk Dill Weed - 53�
0.83lbs (About 1.75 cups) Lundberg Bulk Basmati Rice - $2.48
0.56lbs (about 1.5 cups) Bulk Falafel Mix - $5.03
Triple-Washed Spinach - $1.99
2 Conventional Roma Tomatoes - $1.19
Next up: Falafel bowls! In the sheet pan kielbasa & veggies recipe, it was evident that the protein used most of the budget, and ultimately we ended up over budget. For this next recipe, I sought a more budget-friendly protein option: falafel mix from the bulk department. Bulk falafel has become a pantry staple in my home; it comes together great in a wrap, on salads, and formed into larger patties for a quick and easy veggie burger— the possibilities are endless.
It can be shallow fried in neutral oil or baked as in our recipe below. I do prefer them fried, but often opt to bake them to avoid the mess of frying. The only difference I can detect is that baked falafel comes out drier than fried, making a sauce element very important. For this recipe, plain yogurt, fresh lemon juice, and dill from the bulk department come together for a creamy, refreshing, and flavorful sauce. You could swap in a vegan yogurt to make it dairy-free, or grab some tahini from bulk, and sub that in for the yogurt. Instead of half a lemon's worth of juice, I’d use the full lemon and add some fresh or dried garlic if you have it. This recipe fed two adults with at least two more
The final recipe I’m sharing with you is a staple in my home, part of my weekly rotation. The recipe is very flexible: use whatever beans you have around and swap in any veggies in your fridge that need to be used, remembering to chop them fine. When I’m feeling particularly lazy I’ll use shredded carrots and beets from the salad bar, about ¼ cup of each, then chop them up finer. By precooking the veggies and beans, you get a burger that stays together well, without crumbling after the first bite. I swapped in a flax meal for the egg I typically use, but if you keep eggs in the house, you could use one large egg instead of the flax meal. To further reduce the cost of this recipe or to make it gluten-free, serve patties over rice instead of on buns. This meal served four adults with two burgers left over.
Bean Burgers, Roasted Cabbage & Tequila Lime Potato Wedges
Total Cost of Ingredients:
$13.16
Field Day Black Beans - $1.49
4 Large Russet Potatoes - $2.82
1 Medium Bulk Loose Carrot - 25�
4 Bulk Crimini Mushrooms - 84�
Heidelberg Brioche Rolls - $4.29
Bulk Golden Flaxmeal - $1.50
0.25lbs Bulk GF Oat Flour - 87�
0.03lb (About 2 Tablespoons)
Bulk Cajun Seasoning - 50�
0.04lb (About 2 Tablespoons)
Bulk Tequila Lime Seasoning - 60�
Additional Ingredients:
Spinach for Building your Burgers (left over from Falafel Bowls)
½ of a Cabbage (left over from Sheet Pan Kielbasa & Veggies)
3 Tablespoons Olive Oil/Oil of Choice
Salt & Pepper to Taste
1. Wash all produce, preheat oven to 375º & start a medium pot of water to boil
2. Shred carrot, finely chop mushrooms, and saute in 1 Tablespoon oil, move to a medium bowl when done
3. Roughly chop cabbage, add to a parchment-lined sheet tray drizzle with olive oil and sprinkle with salt & pepper
4. Boil potatoes until fork tender, strain, and run under cold water until a comfortable and safe temperature to handle
5. Cut potatoes in quarters, drizzle with olive oil & dust with Tequila Lime seasoning
6. Strain and rinse Black Beans, saute in ½ Tablespoon oil; the goal here is to dry the beans out a bit, this step is key to making bean burgers that don’t fall apart; once done add to the bowl with cooked veggies
7. Using a Potato Masher, or a fork; mash beans well, stir to incorporate veggies, and add 2 Tablespoons of flaxmeal and ¾ of a cup oat flour
8. The mixture should appear moist but not wet, almost like the texture of chocolate chip cookie dough, if your mixture looks wet, slowly add more oat flour until it takes on the desired consistency. Separate, and form into 6 equal-sized patties, put on a parchment-lined sheet tray
9. Bake cabbage, potatoes & patties for 20 minutes
10. Serve & Enjoy
I hope this challenge demonstrates that cooking on a budget doesn’t mean sacrificing variety or nourishment. By leaning into bulk spices, seasonal produce, and adaptable ingredients, each dish here proves that a thoughtful, affordable meal is possible. Whether you’re cooking for one or feeding a family, I hope these recipes bring some ease, resourcefulness, and satisfaction to your kitchen, one budget-conscious bite at a time.
At the cash registers and self-check-out locations, you will find information about each month’s Be the Change recipients. Remember to round up to the nearest dollar at the end of the sale. In that way, through small, consistent contributions, you too can Be The Change that will assist a nonprofit in its mission. A Place for Jazz is one of this quarter’s recipients. Read on to learn more.
JULY
Hematology Oncology Foundation
Logan Strong Foundation (loganstrongfoundation.org)
AUGUST
A Place for Jazz (aplaceforjazz.org)
Sanctuary Columbia County (sanctuarycolumbiacounty.org)
SEPTEMBER
Capital Streets (capitalstreets.org)
Noteworthy Resources (nwralbany.org)
Spotlight: Be The Change A Place for Jazz
By Natalie Criscione
August
2025
Lenox Avenue: Midnight*
By Langston Hughes
The Rhythm of life Is a jazz rhythm, Honey.
The gods are laugh ing at us.
The broken heart of love, The weary, weary heart of pain,— overtones, undertones,
To the rumble of street cars, To the swish of rain.
Lenox Avenue, Honey Midnight, And the gods are laughing at us.
*public domain
The rhythm of life/is a jazz rhythm,” says poet Langston Hughes who, through his poetry, celebrates the enduring power of artistic expression that continues to resonate today as it did during the Harlem Renaissance of the 1920’s. Jazz is music that recalls stories of hardships and history. As an American genre that emerged in the late 19th century from the blues, folk, and spiritual traditions within African American communities of New Orleans, the music speaks to ideals of freedom, struggle, and social movements such as Civil Rights, Anti-War, and Black Lives Matter. Within the music are often messages of hope and resilience.
“It is a form of expression, and that is what makes it critically important,” says Bill McCann, the President of A Place for Jazz. “There is freedom that comes with Jazz— every time a jazz musician plays and then improvises on a tune—it is never the same twice; the musicians feed off of one another.” In this way, jazz is the music of communication and collaboration, inclusion and acceptance. Within a performance venue, both the audience and the performers participate in the creative landscape.
McCann has been listening to the language of jazz all his life— his love for the genre emerged from his childhood. “My dad was a NYC firefighter and a jazz lover with a huge record collection,” says McCann, “and with six kids in the family, seeing jazz was a good way to spend time with him.” His father frequently brought McCann to see concerts in NYC, and when he was a guest on a jazz radio program on WRKL in Rockland County, McCann would often tag along. The experience paved the way for McCann’s college interest in jazz radio at the University at Albany and led to his own radio show there on 90.9 FM, WCDB (Saturdays, 8am-12pm and rebroadcast Sundays from 10am-2pm) in 1985, of which he’s been the host for the last 40 years. “It’s my weekly therapy,” he says. He also hosts a weekend jazz show on 90.3 FM, WAMC (Saturdays, 11pm-midnight and available afterwards via Mixcloud at WAMC.org). For both shows, McCann provides, as described in a recent WAMC interview, a “curated music mix…a smorgasbord in sound and jazz,” which is part of what makes his shows so enduring. He has a sense for which songs should be included in a given radio set. McCann’s longtime involvement in A Place for Jazz is the natural growth of his passion and love for music.
wanted to create an environment where people would be able to listen to and appreciate jazz away from the hustle and bustle of restaurants and jazz clubs and their associated distractions; and bring more nationally and internationally recognized jazz musicians to the Capital District. Although the mission may have broadened a bit since then, the core goal has changed little: A Place for Jazz is dedicated to presenting the best in jazz.
With its home base at Schenectady County Community College, both jazz artists and education take center stage. A Place For Jazz strives to present many award-winning artists through each of its six annual concerts (one in the spring and five in the fall). Further, they host workshops for the students and community prior to several of each season’s concerts, thus providing a forum for questions and discussions about jazz performance, music, history, stories, and personal experiences. The workshops are also a wonderful way for participants to connect with the artists and offer an inspiration for musicians and music lovers.
“Education is a big part of our mission,” says McCann. Each year A Place For Jazz raises money through donations, 50/50 raffles, and merchandise sales for a scholarship that is awarded to a SCCC student.
Like many non-profits, the board is made up of dedicated volunteers who share their skills to manage details such as ticket sales, website upkeep, green room hospitality, scheduling, communication, and more. Over the years they have developed relationships with agents within the jazz world, which enables them access to both well known musicians and those who are up-and-coming.
Visit the website (aplaceforjazz.org) to learn more about A Place for Jazz, volunteer opportunities, membership, and details about this fall’s concert offerings which include the following (all concerts begin at 7:30; tickets can be purchased at the door or online):
9/5 David Murray Quartet
9/19 Peter Bernstein Quartet
10/3 Sarah Hanahan Quartet
10/17 Leo Russo Sextet
11/7 Tyreek McDole
Finally, McCann has some wonderful advice for Honest Weight customers: “People at the co-op like to eat; I like to eat; jazz goes well with food….go to the co-op, get some food, and then come to our concerts.”
Wow! That is a musical sentiment! Plus, it sounds like a perfect night out, don’t you think?
Bernard “Butch” Conn who
David Murray
A Place For Jazz was founded in 1987 by jazz lover
Book Review:
Healthy at Home: Get Well and Stay Well Without Prescriptions
By Pat Ellis
We find ourselves in a time when the costs of conventional health care are rising, availability is declining, and antibiotic resistance to the “superbug” has become a valid concern. This poses the question: Is it possible to take our healthcare more into our own hands, thus minimizing doctors’ office and hospital visits? Can we safely cut back on over-the-counter and prescription drugs?
She provides clear instructions on the preparation of tinctures, teas, honey’s salves, and more. Each recipe is accompanied by suggested uses. Thyme Cough Syrup or Marshmallow Root Infusion to relieve a cough and St. John’s Wort Tincture or Herbal Stress Relief formula to calm the nerves are just a start. Subsequent chapters present information ranging from managing infections and healing the gut to strengthening the nervous system and addressing women’s health. These discussions bring tradi tional and conventional medicine into sync and offer guidance about when self-care has reached its limits and medical attention is required.
A path to accomplish just that is presented in Healthy at Home: Get Well and Stay Well Without Prescriptions, by Tieraona Low Dog, MD whose road to medicine began when she was a young child who was fascinated with plants. Her journey has included becoming an herbalist, midwife, and eventually a physician. She is a 21st-century medicine woman who has taught alongside Andrew Weil, M.D. at the University of Arizona.
In addition to her medical education, Dr. Low Dog is an expert in natural healing, herbal medicine, and home remedies. She presents broad-gauged information on proven natural remedies, easy-to-make recipes, and suggests preventions and cures for all
ages. Her book contains a lifetime of experiences with healing herbs, and she presents them in a practical, easy-to-use, and engaging way.
The early chapters convey Low Dog’s belief that making one’s own medicines is an empowering experience that connects to one’s own healing, and she guides the reader through the basics. Since the importance of selecting high-quality herbs is paramount, she offers suggestions on growing, harvesting, and drying herbs such as lemon balm, peppermint, sage, and thyme from one’s own gardens (even if you are an apartment dweller). No time or green thumb?…no worries! Low Dog also includes a section on purchasing medicinal herbs.
As I am new to the advantages of herbal remedies, I found chapter 9 of particular interest. Here, Low Dog presents the 18 essential natural remedies every home should have on hand, their use, and preparation instructions. Low Dog includes a variety of recipes such as Arnica tinctures for sprains, strains and bruises; Licorice Relief Tincture to treat cold sores and inflammation; and Sage Honey to use as a strong antiseptic for both internal and topical use. I recently had the oppor tunity to test some of her suggestions and found them soothing and healing. I know this will become a valuable reference for me going forward. Hope fully you will find value there also!
by Dr. Tieraona Low Dog, MD
Beautiful Skin
By Dr. Madeline
The skin is the largest organ. A part of the integumentary system, it wraps and forms your lovely shape and protects the internal body. It is a barrier to the elements. It craves sunlight for vitamin D synthesis and it is the only organ that we see daily. Because of this, it acts as a looking glass from which one can assess the health of the internal organs, vessels, and connective tissue that are constantly whirring through the daily metabolic processes of life.
While there are many skin conditions, the focus of this article will be on ways to naturally clear up acne—the most common skin condition that teens and adults suffer from. In general, acne is caused from the build up or oversecretion of the natural oil called sebum, which clogs hair follicles. Then, opportunistic bacteria, like Cutibacterium acnes, that reside on the skin, feed on this oil causing inflammation, promoting the development of various types of acne.
So how can we make our skin glow with vibrant health? I've outlined some ideas which, along with the practice of compassion toward yourself, will help you care for the skin from the inside out.
Hydration
Drink water from clean sources. I recommend three liters a day. Add fresh lemon or lime for a fun twist. Want to try something new and really refreshing? Put a pinch of himalayan sea salt or Redmond's Real Salt in your drinking water each morning. (If the water tastes salty, you put in too much.)The minerals in the salt will allow the water to get deep into your tissues to flush out toxins. Check out the many salt options in Honest Weight’s bulk section!
Nutrition
Avoid Sugar to reduce acne. There are a number of reasons that sugar can be the culprit of acne. Sugar consumption increases blood glucose levels. To maintain balance in the body, the
pancreas will secrete the hormone insulin to shuttle glucose into cells so that blood sugar resolves back to normal levels. Research supports that by reducing the sine curve of blood glucose spikes and drops, acne can be reduced or eliminated.
Carbohydrates are simply lots of sugar molecules holding hands. When you eat processed carbohydrates like bread, pasta, crackers, rice, etc. your body will break these down quickly into sugar. When one eats carbohydrates all the time, insulin will be secreted as a normal response. Many studies show that high insulin levels increase certain hormones to be secreted in your body, like androgens (ex. testosterone). Androgens increase the release of the oil called sebum on the skin. Acne-causing bacteria feed on these oils, causing breakouts. See the figure that outlines the cascade of events in the human body that can lead to acne.
Beautiful Skin (Dr. Mad)
This process can be reversed; reducing sugar intake reduces insulin secretion. Without insulin, sebum-promoting hormones decrease, less sebum secretion occurs on the skin, reducing acne.
Be aware that any sweet taste that touches your tongue can cause your pancreas to release insulin. So when one eats imitation sugars like Splenda, Equal, or the like, it will cause insulin to be released into the blood. Your brain doesn’t know it’s fake sugar, it simply senses “sweet” and sends a biological message.
Sugar causes glycation. Glycation is the process of sugar sticking to and causing the molecules that make up one’s biological components hard, cracked, and unusable. Think about a lollipop getting stuck in your hair. Try and get it out and the hair affected will be hard, brittle, and will most likely break. This is what sugar does inside your cells….yes, even your skin cells.
Choosing to eat carbohydrates like fresh fruits and vegetables is optimal because they are loaded with healthy antioxidants that help reduce inflammation and fight aging or blemished skin. Fruits and vegetables also contain two types of fiber—soluble and insoluble—and together, they form a gel in the gut that works two fold to reduce the sugar sine curve: it slows the release of sugar into the blood and gives time for the microbiome to feed on the natural sugars. This gives the added benefit of feeding your microbiome (the natural bacteria flora that lives in your gut) which positively affects all body systems.
Another way to slow the release of sugar into the blood is to clothe any carbohydrates you consume in protein and fat. In other words, whenever you eat carbohydrates, eat protein and/or fat before or with the carbohydrate. Fruit (carbohydrate and fiber) and nuts (fat) are a great combination!
Avoid Processed Foods: In addition to containing sugar, processed foods almost always contain inflammatory seed oils. Processed foods also generally contain preservatives, dyes, herbicides, pesticides, etc. that can make it harder for your body to fight off pathogens that cause acne and other skin issues.
The Dairy Connection: The author Michael Pollen said, “you are what you eat, eats too.” Some studies show that
supplemental hormones used in conventional dairy production can cause hormone imbalances for consumers, that can lead to acne. In addition, the type of casein protein (A1) found in cow's milk can be inflammatory for some people, which can exacerbate skin problems. Alternatives include clarified butter, ghee, goat or sheep milk/cheese, as these contain A2 casein instead of A1. Finally, many farms now provide A2 cow’s milk: many local and national brands are available. Honest Weight’s dairy buyer told me their favorite yogurt is Trimona Bulgarian Yogurt Drink A2A2. Family Farmstead, a local brand, provides A2 buttermilk, heavy cream, and an assortment of cheeses.
Probiotics to nourish your microbiome: Daily (1-3x) inclusion of even small amounts of fermented food is highly beneficial. There are many fermented foods to choose from in the refrigerator section at Honest Weight, from pickles to kimchi to sauerkraut to beets. Consider attending classes that will help you to learn the simple process of making your own fermented foods. Choosing a variety will help both replenish and diversify your gut microbiome. One of the many essential functions of the microbiome is the creation of Small Chain Fatty Acids (SCFAs) from the food you eat. These SCFAs are absorbed by the body through your gut and positively affect all organs, including your skin. A study from 2023 states, “SCFAs are signaling factors in the gut-skin axis and can alleviate skin inflammation.”
Supplements to Consider
The vitamins and minerals listed below were shown in numerous studies to reduce acne. Amounts specified are based on those tested in clinical studies; always consult with your health care provider to find out how much you personally need.
Vitamin D3: The best way to get vitamin D is from the sun. Sunlight itself has also been shown to reduce a plethora of skin issues. While we want to avoid excessive sun exposure and sunburns, overuse of sunscreen does block some of sunlight’s benefits, including our ability to make vitamin D.
Zinc: Studies show that 30 mg 1-3 times per day for 3 months reduced acne in participants. Reduce your dose after 3 months because you don't want to over zinc yourself.
Magnesium: Involved in over 500
functions in the body, this supplement is of great importance to your overall health.
B-Complex: A B-complex supplement should include all of the B vitamins. Vitamin B6 at 50-100mg/day has shown good results in reducing acne in studies.
Omega-3 Fatty Acids: Reductions in acne were shown with 3-10 weeks of supplementation.
Others: Vitamins A, E, C, and selenium have also been shown to reduce acne in clinical trials.
Topical Skin Treatment Ideas for Acne:
For each topical remedy below keep in mind you can always dilute the solution even further if you have sensitive skin. Always test a small skin area first to make sure you are not allergic.
Apple Cider Vinegar: Gently apply a mixture of one part organic apple cider vinegar to three parts water with a cotton ball to the affected area two or three times a day. Leave the mixture on for up to 20 seconds to allow for the acidic vinegar to destroy acne-causing bacteria, then rinse with water and pat dry.
Tea Tree Oil: Gently apply a solution of one part tea tree oil with nine parts of water with a cotton ball to the affected area one or two times a day. Tea tree oil has many antimicrobial properties.
Honey: Loaded with antimicrobial, antiviral, antibacterial, and antifungal properties, honey has been a long-time antiseptic and skin rejuvenator. Raw honey contains potent antimicrobials and uses a number of innate compounds to fight off unwanted microbes. Manuka honey has a unique antimicrobial compound called methylglyoxal, especially effective in ridding the skin of unwanted irritations, blemishes, and funguses. Wash your hands and the affected area first. Then, use your fingers to apply a thin layer of (Manuka) honey to the acne. Leave on for about 10-30 minutes and then gently rinse off. Try this 2-3 times per week. Studies have shown that Manuka Honey with a UMF (unique manuka factor) of 10 or higher works the best, especially for acne.
Emotional Health
I recognize the suffering and devasta-
https://drive.google.com/drive/u/0/folders/144K29qmbYTGIsjmBfGnG- LPx5EBdV7i
”When you work with your natural amazing self, you heal from the inside out.
”
tion one experiences from having acne. When considering possible root causes, I cannot overlook the idea that the physical afflictions that we experience are often deeply connected to emotional traumas.
Stress and anger come to mind. Both are challenging to process and release. When we are angry and/or stressed, the stress hormone cortisol can trigger inflammation, which can then increase our skin’s oil production and lead to acne.
Journaling, therapy, and sometimes even just the recognition of past trauma, emotional pain, and anger can alleviate and lift the physical burdens of the body, including conditions such as acne.
Below I’ve outlined some ideas to de-stress to help bring down unregulated cortisol.
Ideas for De-stressing
Mindfulness: This is a time to quiet the mind. Whether you pray, meditate,
practice yoga, or crochet, even 3 minutes of stillness a day will get you on your way.
Rest: According to Dr. Saundra Dalton-Smith, a physician and author of the book Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity, there are seven types of rest. Are you practicing all of them? Physical, mental, sensory, creative, emotional, social, and spiritual rest are all required for your mental health.
Exercise: It's one of the best things you can do for your health. Exercise improves circulation, which helps to mobilize toxins out of the body. If you do a workout, wash off the sweat sooner rather than later to prevent reabsorption of the toxins that emerge with sweat.
Epsom Salt Foot Soaks: In this quiet time, let your feet enjoy some love as you pull toxins out of the body and put magnesium into the body. Add your favorite essential oil to the tub to make it extra special. You deserve this time of reflection and relaxation to bring health to your whole body.
Sleep: During sleep you clean up cells and fight off pathogens. Make sure you are getting enough. Turn your phone off two hours before your bedtime to help you get away from blue light and constant distractions that stimulate the mind. Do yourself a favor and plug your phone in away from where you sleep.
When you work with your natural amazing self, you heal from the inside out. This inner glow will not give bacteria-causing acne a chance against your strong healthy body. And when your skin glows, it follows that your pancreas sparkles, your heart radiates, your lungs glisten, your liver is luminous, your kidneys shimmer, and your brain emits a halo of beauty. You have a body that longs to live in health! Be strong and courageous as you compassionately build and maintain your body to the glowing beautiful radiance that is you!
Yes, You Can Even Fight Plastic with Probiotics!
By Ruth Ann Smalley
Tiny changes multiplied many times can make a big difference.”
In Limits to Growth: the Thirty Year Update, Donella and Dennis Meadows and Jorgen Randers offered a great example of this, in the form of tabs on aluminum can pop tops. A 1976 innovation meant that the tabs stuck to the can after opening, so they could be recycled instead of trashed (or littered). The authors note that “around the turn of the millennium, Americans used some 105 billion aluminum cans per year, of which some 55 percent were recycled. That means that every year the recycling of those tiny tabs saved 16,000 tons of aluminum and around 200 million kilowatt-hours of electricity” (103). That’s a small modification, with a big return for the low effort involved!
I wonder about how we might find similar “hacks” for plastic, especially
single-use. What are the soda can tab equivalents in my daily life that I can leverage to make a difference? Besides the more obvious things—such as carrying cloth bags, personal cutlery, to-go mugs, tiffins, and water bottles, buying in bulk and avoiding straws—what are some other plastic avoidance strategies?
Fortunately, more makers of personal care products are offering us alternative packaging. The Wellness Department carries shampoo bars and bulk liquid soap and shampoo, as well as many skincare products packaged in glass. Several deodorant makers now offer cardboard packaging, and there are even toothpaste tablets available in jars. You can also avoid plastic-wrapped paper products: brands like Seventh Generation and Caboo offer toilet paper wrapped in, ta-daa, paper!
Sometimes it’s simply about rethinking an old habit: maybe you’re used to automatically reaching for laundry detergent in a bottle? Taking a second look at the shelf can help you opt for a powdered version in a cardboard box.
The same is true for condiments: in addition to Honest Weight’s amazing bulk offerings of ingredients such as nut butters, oils, vinegars, soy sauce, maple syrup, salts, and sugars, almost anything you’d want to pick up in the way of mustard, mayo or ketchup is available on the shelf in a glass-packaged version.
One of my favorite methods for avoiding plastic packaging fits with our Fermentation and Self-Preservation theme for this Scoop issue: making my own non-dairy yogurt in small batches. It is super simple and delicious.
Vegan Cashew Yogurt
1. Soak 2 cups of raw cashews in filtered water for 4-6 hours. Make sure they have about a half inch of water to spare, as they can absorb quite a bit.
2. Heat the cashews over medium heat, until the water is just starting to bubble. Depending on how concentrated you like your cashew yogurt, you may wish to add a little more water to the pot before heating them.
3. Remove from heat and let cool for about a half hour. Then whir until smooth, in a blender or food processor.
4. Stir in a packet of Yogourmet yogurt starter, found in the dairy aisle.
5. Pour into mason jars, cover, and let sit in your oven with the oven light on for about 8 hours.
Corner
I Pomegranate Rosewater Limeade
By Melanie Pores
n Ayurveda, the 5,000 year-old medical science from India, the way to maintain health is to balance your body type, known as constitution or “dosha”.
In the warmer weather, everyone, regardless of their individual constitution, needs to balance the elements of Pitta, but it is particularly important for individuals with a Pitta dominant dosha, who need to make this a priority. Pitta is hot, sharp, sour, pungent, and penetrating. To balance pitta, we need to embrace lifestyle and dietary practices that are cooling, sweet, and stabilizing.
In terms of lifestyle practices, it’s important that we seek a balance between rest and activity, being sure to allow ourselves some free time every day. We need to be careful not to create unnecessary time pressures for ourselves.
As I shared in a previous post last year, regularly spending time in nature, such as enjoying a nice mindful walk in the woods and/or along natural bodies of water, is calming and cooling. Surrounding yourself with plants and fresh cut flowers is also cooling, as is a gentle walk in the moonlight. Here are some additional cooling lifestyle practices that are helpful:
-Perform a daily massage using cooler oils such as coconut or olive.
-Favor cooler colors in your clothing and environment, such as blues, greens, and silver.
-Favor aromas that are cooling and sweet. Sandalwood, rose, jasmine, mint, lavender, fennel, and chamomile are recommended.
-Laugh a lot, every day.
In terms of diet, it’s important that we don’t skip meals or wait until we are “hangry” (hungry/angry) to eat. To achieve this, we need to favor eating foods and beverages that are sweet, bitter and astringent.
A drink comprised of pomegranate juice and rosewater is astringent and, accompanied by lime juice in moderation, is a great way to balance Pitta.
With this mind, I wanted to share my recipe below with you for my Pomegranate Rosewater Limeade.
1 Tbsp lime juice
2 Tbsp rosewater
3½ cups water
½ cup pomegranate juice
Sweetener of choice.
(I use about 1-2 teaspoons liquid stevia. 2 Tbsp maple syrup is also cooling.)
1. In a pitcher or quart-size glass bottle, add the water first, followed by the pomegranate juice, lime juice, rosewater, and sweetener. Taste your beverage and adjust the amount of lime and sweetener to your taste. Stir well.
Melanie Pores is a retired bilingual educator, an HWFC member since 1978, has facilitated HWFC’s Spanish Conversation Group since 2015-currently on Zoom, Fridays 10am to noon.
Food Poetry for Laughs
By Ruth Ann Smalley
The cantaloupe Can't elope. It's far too round to leave the ground. The Cantaloupe
Avocado Dressing
And the prize for best leather jacket goes to... Avocado.
What Do Tubers Root For?
Might the lowly potato dream
Of acceptance by an illustrious team? Like the Spud Puppies, Hash Browns, or Tater Tots–preferring pans to boiling pots?
Or what if instead, the idea in its head, is to be sliced into chips, or diced into chowder? Or be dried and crushed to a box of powder, and come back later, as mashed potater?
But what if the tuber's highest wish
Is to become a more exotic dish? Cheesy jacket, twice-baked? Or Colcannon,