June/July 2013All FREE and presented at the Library

Eating Well of $6 a DayJune 13, 2013 7:00- 8:30 pm, Hondius Room

What if you could put an extra $1,000 in your checking account each year AND eat a healthier diet at the same time? That extra money and better food could produce more restful sleeps and better doctor. If you are interested in improving your financial life and/or eating habits, come hear local, expert cooking authorities Diana McLaughlin and Chazz Glaze share how they prepare healthy, delicious, low-cost food. There will also be some delightful tasting and many helpful hints.

Five Seminars – Basic Financial EducationBeginning Monday, July 8th, continuing every Monday for five sessions, 6:00 -7:30 pm at the YMCA of the Rockies

Maude Jellison LibraryThis is the classic five-seminar financial education series that provides all the tools necessary for personal financial management. Included will be discussion of budgeting, goal setting, investment terminology, retirement saving vehicles, common investment types, and retirement planning.

.Personal Financial Questions???You may schedule individual financial counseling at any time by contacting Marsha Yelick, Financial Program Consultant for Common Cents Counts. Email myelick@estesvalleylibrary.org or leave a message at 586-8116 Ext. 831.

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Eating Well on $6 a DayDiana Laughlin Diana@meditationinthemountains.com

Chazz Glaze cglaze@saludclinic.org

Introduction:“Eat good food, not too much, mostly plants” Michael Pollen“Americans are attracted to restaurants that offer big portions, because we’re looking for value. But to save money in the long run, it’s better to minimize than supersize.” Jeff Taylor, Marketplace NPR

Changing food dollar“Americans' weekly spending on food began to decline in the 1970s, after rising to a high of $234 in 1967. In 2012, Americans spent an average of $151 per week on food.” www.gallup.com“In 1901, the average family spent almost half of their budget on food. Now we only spend an average 13.3% of our budgets on food--but 42% of that money is spent in restaurants.” www.forbes.com“According to the USDA, dining out has increased from 16% of all meals in 1978 to over 30& today.” Cut Your Grocery Bill in Half by Steve & Annette Economides

America has cheap foodUSDA data shows the US spends the lowest % of our household budget on food of the countries they studied. www.economist.com“The dominant food production policy in the US is oriented around just one metric: producing calories as cheaply as possible. Our problem is... that the types of calories that are least expensive are the ones that are worst for us.” MotherJones.com

How much do we spend on food?American average food spending is $151 per week. $21.57 per day. www.Gallup.com

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Choose affordable food with value

12 nutritionally rich & inexpensive foods from The New Good Life: Living Better Than Ever in an Age of Less by John Robbins. “Most lists of the healthiest foods feature wild salmon and blueberries. That’s great if you’re an Alaskan bear.” For the rest of us on a budget: popcorn, quinoa, flaxseeds, nutritional yeast, sweet potatoes, split peas, lentils, sunflower seeds, oats, cabbage, carrots, tofu.

Diana’s Top Twelve FoodsBrown rice Quinoa Lentils Black beans Whole wheat

flourEggs

Cabbage Carrots Co. Peaches Co. Cherries Butter Soy sauce

Chazz’s Top Twelve FoodsBrown rice Black beans Garbanzo

beans/chick peas

Carrots Potatoes Apples

Popcorn Cabbage Cauliflower Almond milk Oatmeal / rolled oats

Fresh garlic

( Marsha added: Whole grain pasta, fresh ginger, bananas, canned organic tomatoes, whole grain bread, any kind of dried beans, lots of spices, garden fresh herbs and vegetables)

Grocery stores sell food as a business:“Food in the US is made to be sold, not eaten.” Jeremy Seifert“It’s time to stop being a casualty of your grocer’s marketing strategies and to become a savvy, super-saving shopper.” Cut Your Grocery Bill in Half by Steve & Annette EconomidesSmart grocery shopping ideas:See what you have on hand before you shop, make a list, plan your meals, don’t shop hungry or last minute, buy produce in season, bring your own bags, limit the number of trips, use coupons or buy store brands, buy ingredients with multiple uses, learn the sale cycle, look for alternatives, consider the price of frozen alternative, use up what you have, plan for leftovers, consider “take-to-work” lunches, etc.

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The Key is PLANNING

Think of meal planning as: grain, veggie, protein, spices & sauces. Make endless combinations.

Grain or starch Veggies or fruits Protein Spices & Sauces

quinoacouscousbulgar wheatrice: brown, basmati, jasmine, wild, whitepotatopastabreadpizza doughcornoats

broccolikalesquashlettucetomatocucumbercabbageturnipradishpepperseggplantcauliflower

chicken, fishbeefpork & hameggcheesetofubeans: black, pinto, lima, chick pealentils: green, red, blacknuts, seeds

currysoy saucechicken stocktomato saucepeanut saucegarlicchiliItalian herbscinnamoncuminsalad dressingcilantro

Use food resources wisely:Research shows up to 40% of food in America is thrown away www.endhunger.orgUse up leftovers, freeze, recombine, Google for recipes, plan for use of entire item (whole chicken used for four meals), avoid expensive packaging, replace expensive cleaning products with cheaper, natural options.

Restaurants are permitted:Enjoy restaurants but plan the number of time, use coupons, go for lunch, split an entrée, take home the leftovers, order healthy choices, drink water, order takeout, etc.

Watch your money grow:Save $1/day = $7/week invested for 20 years at 5% = $38,861

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Spice Up Your Cooking:Spice Families:Italian: oregano, basil, marjoram, thyme, mint, rosemary, safeMexican: cumin, oregano, onion, garlic, ground chile powder, paprika, cayenneIndian: cumin, ginger, garlic, cardamom, coriander, turmeric, red chili pepper, pepper(corns), bay leafCajun: bay leaf, cayenne, garlic, black pepper, onion, oregano, thyme, basil, tarragon, paprikaSweets/Baking: nutmeg, cinnamon, allspice, cloves, sugar, gingerVinegar: Lots of flavor for your buck!The Flavor Thesaurus by Niki Segnit

Learn the great flavor of home cooked dried beans:No salt in cooking water or salt item (soy sauce, stock, bullion, flavor packets).Soaking options: More water, more time.Methods: Crock pot for beans. Bake beans. Rice cooker. Cook without heat for last 20 mins.Invest in a pressure cooker; it’ll save time (and money on energy bills in the long run).

Make bread, sauces, stock, dressings, snacks, etc.Moosewood Cookbook. (Pans of water to mimic steam oven.)Stock: save veggie scraps in freezer bag; simmer on low for several hours or in crockpot all day (longer the stronger); consider adding salt and/or dried herbsSauces: invest in bulk spices and bulk starters (i.e. vinegar, soy sauce, tomato paste, agave, oil, etc.); use up “ripe” veggies and fruits for sauces; freeze in canning jars!Dressings: less oil, more vinegar (cheaper, healthier); herbs and spices; ripe fruits/veggiesHomemade energy bars, homemade trail mix, kale chips, fruits & veggies.

Invest in worthwhile equipment (try the thrift stores or re-furb sites)Rice cookerPressure cookerSlow cooker/crock potGood pansGood knivesImmersion blenderFood processor

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A week in our kitchens

A week in Diana’s kitchen

Diana Breakfast Lunch Dinner Snacks Cooking

Sunday bagel, egg chicken & kale casserole Ed’s Cantina apple,

pretzels none

Monday bagel, egg chicken & kale casserole

salad w/ olives, nuts

quesadilla, apple none

Tuesday bagel, egg Nepal’s buffet crackers & PB quesadilla, apple

defrosted beets, chick

Wednesday bagel, egg tuna, olives, greens crackers, apple pad thai prep bagels,

cook casser.

Thursday bagel, eggchicken, rice, chard, beet casserole

tomato noodle soup,

quesadillachai tea baked bagels

cooked soup

Friday bagel, egg chicken, rice casserole

tomato noodle soup bread, tea defrosted

squash

Saturday bagel, egg tomato soup- added chicken

spaghetti squash pizza

dark chocolate brownie

baked brownies, pizza

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A week in Chazz’s kitchen

Chazz Breakfast Lunch Dinner Snacks Cooking

Sunday pancakes

leftovers from

Saturday dinner

Mexican quinoa

casserolefruits, nuts casserole

Monday smoothieMexican quinoa

casserole

Penne w/white

beans, wilted spinach and cauliflower

nuts

pasta, beans in crockpot during the

day

Tuesdayhomemade

granola cereal

Penne w/white

beans, wilted spinach and cauliflower

black bean soup

hummus and crackers

soup in crockpot

Wednesday fresh “trail-mix cereal”

black bean soup

rice and veggie stir-

fryfruit

rice in rice cooker, stir-fry veggies

Thursday smoothie saladMexican quinoa

casserole

hummus and crackers

Friday smoothierice and

veggie stir-fry

out to restaurant cookie bake cookies

Saturday pancakesleftovers

from eating out

out to restaurant cookies

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Book Recommendations

Cut Your Grocery Bill in Half- with America’s cheapest family by Steve & Annette EconomidesAnimal, Vegetable, Miracle by Barbara KingsolverThe Omnivore’s Dilemma by Michael PollenIn Defense of Food by Michael PollenFast Food Nation by Eric SchlosserLittle Heathens: Hard Times and High Spirits on an Iowa Farm During the Great Depression by Mildred Armstrong Kalish

Cookbook RecommendationsThe Joy of Cooking by Rombauer, Becker, BeckerMoosewood Cookbook by Mollie KatzenThe Enchanted Broccoli Forest by Mollie KatzenThe Shoshoni Cookbook by Saks & StoneThe Kitchen Goddess by Susannah Narayani LevineTassajara Cooking by Edward Espe BrownThe Yellow Farmhouse Cookbook by Christopher KimballPutting Food By by Hertzberg, Greene, VaughanThe Flavor Thesaurus by Niki SegnitVegan Yum Yum by Lauren UlmEat Vegan on $4 a Day by Ellen Jaffe JonesCancer Survivor’s Guide by Physician’s Committee for Responsible Medicine (FREE pdf version available online)

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