My Zero-Waste Kitchen: Easy Ways to Eat Waste Free (Dk) Read online

  Contents

  How to use this eBook

  Zero Waste: What’s it all about?

  Getting started: No more waste!

  Store it right!

  Swap-it Smoothie

  Zero-waste week

  10 things you didn’t know you could compost

  Veg drawer clear-out

  Hero Hummus

  Eggs

  Save-it Soup

  Cake tin clear-out

  Check it before you chuck it

  Waste-free Frittata

  Tops and tails

  Lemons and limes

  Rescue-it Risotto

  Grow it, don’t throw it: lettuce

  Pimp up your Pesto

  Bananas

  Love your leftovers… Potatoes

  Creative Crisps

  Everything in its place!

  Shop smart!

  Frugal Flapjacks

  One-meal wonder

  10 foods you didn’t know you could freeze

  Fruity Cake

  Know when to throw: fruit and veg

  Love your leftovers… Rice

  Bread bin clear-out

  Waste-not Want-not Muffins

  It’s more than food!

  Grow it, don’t throw it: potatoes

  Acknowledgments

  How to use this eBook

  Become a zero-waste hero with these smart and simple ways to shop, plan, cook and eat waste free. Use ingredients from top to toe – salvage stale bread to thicken soups, and elevate eggshells to a protein-packed smoothie. Grow it, don’t throw it – give lettuce cores and potato peelings a second life; and love your leftovers with tasty ideas for using up cooked potato, pasta and rice. Give 3 zero-waste twists to 10 classic recipes – pimp up pesto with carrot tops, or bake a cake with banana peels. Get creative in your kitchen and say bye-bye to your bin.

  To navigate through the eBook, use the built-in links on the Contents page. These will take you to the relevant topic.

  All recipes have a photograph of the finished dish to inspire and show what you are aiming for. The image appears both as a thumbnail next to the recipe name and as a full-page image at the end of the recipe. All images in this eBook will enlarge on double-tap. To continue reading, simply close the image using the “X” in the top corner.

  Preferred application settings

  For the best reading experience, the following application settings are recommended:

  Colour theme: White background

  Font size: At the smallest point size

  Orientation: Landscape (for screen sizes over 9”), Portrait (for screen sizes below 9”)

  Scrolling view: [OFF]

  Text alignment: Auto-justification [OFF] (if the eBook reader has this feature)

  Auto-hyphenation: [OFF] (if the eBook reader has this feature)

  Font style: Publisher default setting [ON] (if the eBook reader has this feature)

  Zero Waste: What’s it all about?

  Going “zero waste” means trying to live a more sustainable life. It is a goal to aspire to and your kitchen is the perfect place to start. Having a zero-waste kitchen means buying less food in the first place, reusing whatever you can, however you can, and throwing less away. Don’t worry, you won’t have to completely overhaul your whole lifestyle – in fact, you might just be surprised at the big difference some small, simple changes can make. From planning your food shop to what you put on your plate, this book is full of amazing tips and tricks to help you get creative, start reducing waste, and even have fun doing it!

  The three “Rs”

  Key to zero-waste living are the three “Rs”:

  REDUCE • REUSE • RECYCLE

  “Reduce” means not buying more than you need and this is where a little planning goes a long way. “Reuse” means making the most of those leftovers rather than binning them. With a bit of thought and inspiration you can turn your “waste” foods into delicious meals that are good for you, for your purse, and for the planet! Try the recipes in this book as a starting point and soon you’ll be experimenting with whatever you have to hand. Lastly, “recycle” anything that you can’t reduce or reuse. Throughout this book you’ll find inspirational, easy, and imaginative ways to put all these ideas into practice and help you on your zero-waste journey.

  Getting started: No more waste!

  Going zero-waste is easy – with a little thought and planning you’ll soon be on your way. Stopping to consider what you throw away and why is the best place to start.

  clever composting

  Counter-top composter

  Composting is one of the best ways to go zero-waste. It puts the energy that goes into producing food back into the soil in your garden. In a compost bin, microbes use air and water to break down organic matter into nutrient-rich dirt.

  All you need is a bin that lets air circulate. Start with a leaf layer (shredded paper will do), then add fruit and veg scraps, and water. Add to your compost all year round. Stir it occasionally and in 8–9 months you’ll have natural fertilizer.

  A counter-top composter helps you compost as much as you can. Put scraps into your mini composter through the week and add them to your garden compost once it’s full. Use a proper container to avoid attracting flies into your kitchen!

  Store it right!

  Storing your produce in the right way can be the difference between making the most of your food and throwing it out .

  Where should I store it?

  Check labels when you put your shopping away as many products carry storage instructions.

  Once opened, some items need to go in the fridge and be used within a few days, so note when you open the pack. Store salad items and leafy greens in the salad drawer of your fridge. If your fruits need to ripen before eating, don’t chill them, leave them out in a fruit bowl until they are ready. Your kitchen cupboard is great for shutting out light so keep spices, oils, and some veg – such as onions and root vegetables – dry and dark, in here.

  What should I put it in?

  Reusable containers do a great job at cutting down waste.

  Using the right containers keeps your food in tip-top condition for as long as possible. Transfer dried goods, such as spices or pasta and rice, to air-tight glass, or ceramic jars to keep them fresh for six months or more. While plastic is easy to carry around for food-on-the-go, it should only be used for cold food, as high tempertaures can cause it to break down. In the fridge, keep asparagus, cucumber, carrots, and celery fresh by popping them upright in a jar of water.

  Be prepared!

  With a little prep, some foods can be stored for much longer.

  Blanching vegetables , such as green beans, before freezing them not only makes them last longer but also brightens their colour and slows nutrient loss. Pop them in the freezer on a baking sheet then transfer to an airtight container – they will keep for up to 10 months.

  Drying vegetables , such as onions and chillies, for storage is easy. Use a dehydrator for fleshy chillies. For waxy varieties, wash them in salt water, then pop them on a wire rack in a warm, dry spot – a windowsill is good. In a few weeks you will have a batch of dried chillies.

  A little extra help…

  You don’t need to use fancy gadgets and gizmos to go zero-waste but some ingenious inventions can help.

  • A dehydrator is handy for preserving fruit, veg, herbs, and even meat. It gently dries food out while preserving nutrients and flavour.

  • Vacuum-packing your food preserves freshness by removing air and saves valuable space.

  • A cut-herb keeper will help your herbs stay fresher for longer by suspen
ding them in water.

  Cut-herb keeper

  Swap-it Smoothie

  From apple cores to kiwi skins and leftover greens , this nutrient-packed smoothie gets the most out of your fruit and veg.

  Serves 2

  120g (4¼oz) fresh strawberries

  120g (4¼oz) frozen berries, such as blueberries and raspberries

  350ml (12fl oz) nut milk, such as almond milk

  35g (1¼oz) oats

  2 tbsp seeds, such as hemp, chia, sesame, or flax, plus extra to garnish (optional)

  1 tbsp raw honey, plus extra to taste

  first make the base

  1 P lace all the ingredients in a high-speed blender and whizz until smooth .

  2 Add extra honey to taste and pour the smoothie into glasses to serve. Sprinkle with extra seeds to garnish, if using.

  now zero-waste it!

  kiwi and banana with skins

  To the base recipe, add 1 small banana – about 75g (2½oz) – with the skin on but tough ends removed, and half a kiwi – about 50g (1¾oz) – with the skin on.

  leftover greens

  Add about 2 handfuls of leftover greens such as chopped kale stalks, broccoli stems and leaves, celery tops and tails, lettuce, spinach, or avocado, to the base recipe.

  old apples and cores

  Add 1 medium unpeeled apple or apple cores – about 120g (4¼oz) – to the base recipe. Remove the tough stalk, but keep the pips.

  Swap-it smoothie

  Zero-waste week

  Planning ahead can make the difference between a wasteful week and a waste-free one . Follow these simple pointers to help you on your way.

  Plan your meals

  Life gets in the way of the best-laid plans. If you struggle to stick to a strict meal plan, you could try planning your meals more loosely. This makes it easy to adapt as plans change. Having space to vary meals makes shopping easier and you should waste less. Consider basing your week’s evening meals around a type of food, such as pasta, fish, or grains (see meal plan ). That way you can stretch ingredients across a few meals, work in what you have to hand, or what you fancy on the day.

  Involve everyone

  When it comes to planning meals for the week, get everybody involved from the start. List meals that everyone in your household enjoys and make that your starting point. You are all far more likely to stick to a meal plan that you feel enthusiastic about. You can vary the meals by working in leftovers and whatever you have to hand.

  Leftover lunches

  When planning your dinners think about how you can use leftovers in lunches. Rather than reheating the same meals, give them a new spin. Spoon yesterday’s chilli into wraps, turn last night’s pasta into a salad, or layer up leftovers into a lunch pot.

  .

  Break it down

  You might find that planning and shopping for a whole week’s worth of food doesn’t work for you. If you find it hard to stick to a plan or you are wasting food towards the end of the week, try breaking your week down into a three- or four-day plan instead. Then devote the following day to making meals from any leftovers you have.

  10

  things you didn’t know you could...

  COMPOST

  Your humble compost heap is full of hidden surprises! Not only can it turn your unwanted VEGETABLE PEELINGS into NUTRIENT-RICH FERTILIZER , it also works wonders with a whole host of other kitchen waste.

  1 Cupcake cases

  Paper cupcake or muffin cases can be added to your compost heap where they will break down quickly. Do watch out for any waxy-feeling cases that may contain an element of plastic, which you shouldn’t compost. If in doubt, leave it out!

  .

  2 Stale snack foods

  Old crisps, crackers, and biscuits will break down fast in a compost heap, but be sure to bury them deep within the heap as they can attract unwanted visitors to your garden.

  .

  3 Cardboard

  You might be used to recycling your unwanted cardboard packaging – such as egg and cereal boxes, and toilet and kitchen roll tubes – but did you know that you can rip them up and add them to your compost heap?

  .

  4 Tissues and Napkins

  Paper tissues and napkins will break down quickly in compost. Do consider what they have been used for though. If you’ve been unwell and used tissues to blow your nose, for example, don’t compost them as you could be adding germs to your compost.

  .

  5 spices and herbs

  Old spices and herbs that have lost their smell and flavour can be an extra addition to your compost heap.

  .

  6 Wine corks

  Don’t bin that cork once you’ve popped it! Cork is a natural product that can be added to compost. Do watch out for synthetic corks that have been made to look like the real thing though – plastic will not break down in your compost heap.

  .

  7 Chewing gum

  Whether you’ve chewed natural plant-based gum or a synthetic gum, both can be added to your compost. It will take a while to break down but will eventually biodegrade.

  .

  8 Wine and beer

  Don’t pour sour wine or flat beer down the sink, they are great for compost. Both are rich in nitrogen and beer contains yeast for good microbes to feast on. Keep an eye on the moisture levels of your compost, if it’s dry then add the liquids but if it’s wet add dry material too, such as shredded paper, to balance it out.

  .

  9 Dairy products

  Old milk, cream, and melted ice cream can be added to your compost in small amounts. Take care to bury them deep in your heap as they may attract pests. Mix them well with plenty of leaves to trap any odours and keep your compost balanced.

  .

  10 Cotton tea towels and cloths

  Cloths or towels that are made from 100 per cent natural fibres, such as cotton or linen, can be composted. Tear them into scraps to help them break down more quickly, but they may still take a while.

  Veg drawer clear-out

  Faced with a drawer full of veggies that need using fast? Fear not, they won’t go to waste if you follow these handy hints.

  Salad leaves

  • Pop salad greens into a pan and sauté them as part of a stir-fry. This works well even if your leaves are a little wilted.

  • Whizz tired leaves into soups or smoothies for an extra dose of vitamins!

  Root Veg

  • Roast batches of mixed root veg and freeze or use them in soups and stews to stock your freezer.

  Tomatoes

  • Add fresh tomatoes that are past their best to soups and pasta sauce, which both freeze well.

  • Dry out tomatoes that are still fairly firm. If you can’t use the sun, dry them in your oven on its lowest heat setting or use a dehydrator. Once dried, pop them in a jar and cover them with olive oil.

  • Roast tomatoes that are going soft – they are great squashed onto toast!

  Peppers

  • Roast any wrinkly peppers and use them up in soups, pasta sauces, or whizz them into hummus .

  • Dice them and freeze for using later.

  • Cut into thin slices and add them to a frittata.

  Courgettes

  • Grate or slice courgettes , toss lightly in oil, season to taste, then grill or roast until tender. Use in salads or sandwiches.

  • Dice and add to soups, such as minestrone or Mediterranean vegetable.

  .

  Beetroot

  • Add grated beetroot to a chocolate cake or brownie mix for moistness and depth.

  • Roast beets and blitz them with yogurt, garlic, and mint for a brightly coloured dip.

  • Slice, steam, and toss into a salad. You can eat the leaves too!

  Carrots

  • Grate carrots and use them to make fritters. Season and mix with beaten egg and flour before frying in a little oil. Try adding cumin and fresh coriander.

  • Revive old carrots by slicing and st
eaming them, then add to a salad.

  • Bake carrots that are past their prime in cakes and muffins .

  Hero Hummus

  Take snacking to a whole new level. Old tomatoes , extra avocado, and leftover beans add a tasty waste-free twist to your hummus.

  MAKES ABOUT 330g (11½oz)

  240g (8½oz) ready-to-eat chickpeas

  1 large garlic clove, roughly chopped

  1 tbsp nut or seed butter, such as almond or sunflower

  ½ tsp salt

  2½ tbsp lemon juice

  2–4 tbsp olive oil, plus extra to serve

  1–2 tbsp filtered water (optional)

  salt and freshly ground black pepper, to taste

  To serve

  1 tsp chopped fresh herb leaves and stalks, such as coriander or parsley (optional)

  ½ tsp paprika (optional)

  1 tsp dukkah (optional)

  first make the base