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5 Frugavore Tips

Buy the best quality produce possible & make the most of it

 

As part of Melbourne Food and Wine Festival 2012 I participated in a Frugavore Tour of the South Melbourne Market on Saturday. The tour was led by Arabella Forge of Frugavore.com . Arabella is qualified Nutritionist and has a Masters Degree in Dietetics she is a passionate frugavore. 

According to Arabella’s book “A Frugavore makes the most of what they have, supports best practices in farming, wastes nothing and grows their own food when they can” (Frugavore, Black Inc , 2010, p.5) Her book is a wealth of information on sourcing food, cooking, growing, organising your home, and buying and cooking different cuts of meats and foods. You can win a singed copy, continue reading….

The tour was perfectly timed for me as I commence this month Skipping the Supermarket.  Arabella provided hints and tips for eating well on a tight budget and using produce wisely to minimise waste. I have chosen 5 of her many tips to share with you.

 

Georgie's Harvest Potatoes and Herb

 

5 Frugavore Tips from Arabella Forge

1. Get to know your food supplier – buy direct from the farmer or talk to your retailer and ask questions such as where the food was sourced. Know where your food comes from and how it is produced, farmed or grown.

2. Plan what you eat based on the ingredients you have available, rather than on a recipe – this helps to reduce waste.

Keep a tab on what you have in the pantry, fridge and freezer. Plan 3 main meals per week and then use the additional ingredients from these meals for the rest of the week, and pantry staples.

3. Buy and use the whole animal where possible. For example – purchase a whole chicken. Use the breasts in one meal, the legs and wings in another meal such as a casserole, and the bones for soup or stock

4. If purchasing organ meats (eg: liver, kidney, shanks, or bones, chicken carcass) buy organic. This ensures that the product will be free from chemical toxins.  The body organs filter toxins so if they have been used they will be found in the organs.  Organ meats are valuable sources of nutrients, Arabella advised that liver has 5 times the amount of iron of a steak.

5. Grow as much as you can in your garden, or in pots. If you do not have produce to pick from your garden the most frugal way to purchase organic food is to buy root vegetables as they have a long storage period. Vegetables such as potatoes, carrots, onions, as well as large vegetables such as cabbage and pumpkin are good value choices. Buying organic produce from small local stores helps Australian Farmers. You can also purchase products such as heirloom varieties that are unavailable from large grocery stores.

Organic Produce

Sth Melbourne Market Tour

 

My favorite stall we visited on the tour was Georgie’s Harvest Potatoes and Herbs. It was my favorite stall because Georgina and her husband are passionate about the produce they stock and their sourcing methods. They stock between 15 and 22 varieties of potatoes. All are sourced and delivered direct from the farmers who grow them, mostly in Tasmania. They are delivered fresh each week to Georgie’s. On the day of our visit they had 19 varieties of potatoes to select from. Georgina and her husband are very proud to talk about the relationship they have with their farmers and the quality and freshness of their products. Georgina is passionate about her products and very happy to share her knowledge with her customers, including cooking and storage methods, when new products are coming into season and recipe tips.  In addition to potatoes they stock pumpkins, onions, Australian garlic, ginger, horseradish, chilli, and olive oil. I purchased some garlic, ginger and 4 different types of potatoes, including Purple Congo and Viking Potatoes that are said to make a fabulous pink mash. The colors are rich and surprisingly vibrant, I can’t wait to taste them, and see my children’s faces when they see the pink mash and purple chips.

Win a signed copy of Arabella’s Book

ENTRIES HAVE NOW CLOSED – Thanks to everyone who entered

Arabella has published a book, also called Frugavore. She has very generously provided and signed a copy of her fabulous book to give away to one reader.  I apologise to my overseas readers but entries are for Australian residents only.

Frugavore Book - Signed

 To win this signed copy of Arabella’s book, packed full of wonderful tips complete the following two activites:

1. Firstly – ‘Like’ A Fresh Legacy – A leaf from my garden Face Book page. If you have already done this make a note of that in your comment

2. Secondly –  return to this page and tell me What is your top frugavore tipHow do you make the most of good quality fresh produce?

Entries are open to Australian residents until 5 pm Friday 9th March 2012. The winner will be randomly drawn on Friday at 5.15pm and notified via email.

Good luck, I am looking forward to reading and trying your frugavore tips.

 

 

 

 

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{ 23 comments… add one }
  • Lisa mills March 6, 2012, 11:09 am

    I have liked your FB page! My best tip is to make heaps of condiments – relishes, pestos, chutneys etc with all the veggies, herbs etc that you can’t eat fresh – yum!

  • Heather Buckley March 6, 2012, 11:31 pm

    Hi there, best tip would be to keep it simple, but get creative at the same time! – really making the most of that fresh produce. If unable to use herbs whilst fresh, pop them in the freezer 🙂

  • Tricia March 7, 2012, 7:02 pm

    My fav tip is to grow sprouts on the kitchen bench. I grow mungbeans and we eat them like a vegetable (particularly in stir fry) and in soups and salads. I buy the mung beans in bulk so they are super cheap.

    I liked you facebook page. I feel a little guilty entering as I already have (and LOVE) Arabella’s book – but I think it would make a perfect gift. Grgeat giveaway!

  • Yvette Pointon March 7, 2012, 8:10 pm

    I love your FB page 🙂

    My tip is to go on google and look up what you can make into muffins, chutneys or freeze with leftover veges!

    Endless supply of ideas on google – recipes you wouldn’t have thought of!

  • Flavia March 7, 2012, 8:30 pm

    Hi Kyrstie, I discovered your blog not long ago and I really enjoy reading.
    My best tips would be:
    If you peel potatoes for a mash keep the skins and bake them in the oven. They are delicious and make a great snack.
    Another one I do is take the seeds from the pumpking before before cooking it and toast them in the oven. yum!
    ps: I have liked your FB page.

  • Lauren Burke March 8, 2012, 1:55 pm

    have just hopped across from Little Ecofootprints ! your blog looks great ! We’re trying to minimise our waste by using as much as possible, and not buying too much, so if I buy something fantastic from the local farmers markets, we eat it all up each meal until its all gone! loving the crock pot for the cheaper meat cuts at the moment and love topping meals with whatever mix of herbs we have growing for freshness piled on top 🙂
    Have liked you on facebook too !
    thanks
    Lauren

  • emily March 8, 2012, 2:12 pm

    My best tip is to make bubble and squeak with leftovers and veggies that look a bit sad. Hell toad of toad hall did it so why can’t we!

  • Josie March 8, 2012, 2:46 pm

    I have Liked your FB page.
    My tip is for using up leftovers – make some dough and leave it to prove in your fridge overnight. In the morning roll out little diamonds, pop some leftovers and cheese in the middle, grab 2 corners and squeeze together, then bake. Get creative and vary with what you have on hand – sprinkle herbs on, spread a bit of tomato paste on first…I have 2 fave dough recipes-Annabel Langbein’s Flatbread and Hazel Key’s Piroshki buns.Always make a big batch and freeze some of the dough for another time.

  • Clare March 8, 2012, 3:14 pm

    I have “liked” your FB page. Frugavore tips from me is to go out into the vegie patch with a bowl and fill it with anything that is ready to eat… then experiment with recipes. Sometimes I google the ingredients to see what pops up. Often we cook up whatever vegies are fresh in the garden and serve them with a couple of poached eggs from our chickens. I just love eating a whole meal that has only travelled from backyard to kitchen to table 🙂

  • Janet Murphy March 8, 2012, 4:35 pm

    After a bountiful season of homegrown tomatoes, I made tomatoe jam which has been great on sandwiches, wraps, as a condiment as a base in my slow cooker for all types of dishes. It was very tasty!

  • Helen M March 8, 2012, 5:17 pm

    Hi! Found you through Little Eco footprints as well! Liked your FB page and will def. add you to my reader!

    my summer frugavore tip: when making salad, make a BIG bowl but never add dressing (or avocado) to the main bowl – let everyone add their own – much easier to grab salad next day to take to work (or home) for lunch if it is already made up, and tart it up again to accompany dinner. Often mine will go a couple of days – I just keep adding bits and pieces, like seeds, nuts sprouts, sprinkle of cheese…
    (and for winter? whatever is lurking in the bottom of the fridge drawer or garden looking a little sad – throw it in soup! add some handfuls of lentils, split peas and or barley and you will always have a great hearty veggie soup! Unless of course you only have like a kilo of zucchini. that could be a bit sad! better making it into cake or kasundi!)

  • Carole March 8, 2012, 5:33 pm

    I liked your facebook page and would love a copy of the book !. My tip, we often have an end of week fry up – sounds a bit disgusting hey, but all the leftover veggies, cooked and raw get chopped up and added to a pan with garlic , onion, and whatever herbs are going. It always tastes so good! Other times, leftover incooked vegies get put in the freezer to added to some stock at a later date.

  • Kyrstie March 8, 2012, 8:39 pm

    Thanks everyone for your fabulous ideas. There are some great ideas I am excited about and looking forward to trying.
    Good luck…I will post the winners name on FaceBook tomorrow after 5pm and email the winner. Kyrstie

  • MultipleMum March 8, 2012, 9:47 pm

    Tricia put me onto this book (and this giveaway). Best frugavore tip is to use the whole bird. I now make my own gravy and then use the bones to make stock after a roast dinner! Lovely. Nice to meet you x

  • kathryn March 8, 2012, 10:30 pm

    Yes some great ideas above that I hadn’t thought of – thanks.
    My best tip is to grow something different to what your mother-in -law or brother- in -law etc grow in their gardens so you can share it all around. we have had lots of tomato and zucchini and eggs and have handed on all our fresh herbs.

  • Lucy March 8, 2012, 10:56 pm

    I love leftovers! I often make a big batch of bolognaise one night. Use some to make some lasagna one night, and the leftovers to do tacos or nachos with beans! We grow our own herbs too, so lovely to have fresh stuff on hand.

  • Marlene Goh March 9, 2012, 10:38 am

    Hi Krystie,
    My frugavore tip is to make fried rice or noodles once a week to use up all the bits and pieces left in the fridge.
    Ps. I liked your Facebook page

  • Africanaussie March 9, 2012, 11:45 am

    I just discovered you in time! – whew need to get this entry in! I would love to win this! I liked you on facebook, and will be following along here as well. My favourite trick is: after the weekly shop at the market or local supermarket I go through the veggie drawers and take out the old veggies, chop them up with a bit of water and lentils or beans, herbs and whatever is in the garden, and cook up a big batch of soup. This is then frozen in individual containers for the next weeks meals.

  • Jayne March 9, 2012, 2:59 pm

    I like tip number one – getting to know your supplier. I buy the majority of my fruit and vegies through foodconnect a Community Supported Agricultural business. They source local fresh and mostly organic produce from around the South East Qld region. They regularly feature the farmers and their families in the weekly newsletter and have a farm tours throughout the year. I love it!

    PS I’ve just liked you on facebook – thanks.

  • Cassandra March 12, 2012, 7:33 am

    What a wonderful, informative post! I have added your blog to the reading list on mine. 🙂
    I grow a lot of my own food, and try to buy locally otherwise.
    Looks like a great book! Sorry I missed the giveaway! :-/

    • Kyrstie March 20, 2012, 9:41 pm

      Thanks Cassandra! that is great. I am thrilled to be added to your reading list.

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