5 Frugavore Tips
March 6, 2012
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.
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.
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.
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.
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 tip – How 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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