Read Online I Quit Sugar for Life by Sarah Wilson - Free Book Online Page A
Authors: Sarah Wilson
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banned
growth hormones and deemed them a health risk, and that Australia deems them unfit for chooks but not red meat.
LET’S TRY THIS
CHEAP RED MEAT TRICKS
▶ Buy tough, unfashionable cuts. Cuts such as chuck, brisket, shin, osso bucco and shanks are much cheaper than sirloins.
▶ Slow-cook your meat. Which, in turn, means you use less meat (since you bulk it out with vegetables) but get maximum
flavour, and extra nutritional bang from extracting minerals and gelatine from the meat, while preserving enzymes (see here ).
FRUIT AND VEGGIES –
ORGANIC (SOMETIMES)
There are three types of produce that tend to retain chemical residues and thus it is best to buy organic:
1. Soft-fleshed fruit, such as stone fruit and berries.
2. Veggies where you eat the skin, such as carrots, broccoli, peppers and celery.
3. Leafy greens, such as lettuce and spinach, and leafy herbs such as parsley and coriander.
LET’S TRY THIS
EAT YOUR DAGGY VEGGIES
The daggier the veg, the cheaper it is. I almost treat it as a sport – buying up the veg no one else eats (or has heard of) and finding fresh ways to use them. This
simple game is a great way to vary your diet and support seasonality. Look out for these in the supermarket:
Swede: With a yellow and purplish skin, this relative of the turnip can be found in most supermarkets with the root veg. Steam and mash as you would parsnip or
turnip, dice and add to soups or cut into batons and eat raw (as I do – it’s super-sweet!).
Chicory: When in season, this torpedo-shaped sweet-bitter clump of white-yellow leaves often comes in economical packs of three or four. Slice into salads,
pull apart the cupped leaves and use as you would a wrap or taco or dipping chip, or just eat raw (it’s a great hiking food as it is densely packed). You can also braise it to bring out its
sweetness.
Marrow: These are a large vegetable that are super cheap in summer. They have a mild flavour and don’t need to be peeled. Stuff them, bake them, steam
and serve with plenty of butter.
FISH –
ALWAYS BUY SUSTAINABLE
There are a bunch of complicated considerations for buying the best kind of fish. A good idea is to download an app listing sustainable fish. In Australia, the Australian Marine
Conservation Society (AMCS) is the authority and their Sustainable Seafood Guide app is great. However, here are some general rules de thumb (which are also economical):
▶ Go for white-fleshed (pollack, mahi mahi, mullet, whiting or coley).
▶ Avoid big predators, such as southern bluefin tuna, shark (flake), striped marlin and swordfish, in part because
they’re chronically overfished and reproduce slowly, but also because, being at the top of the food chain, they contain large amounts of mercury.
▶ If you do eat tuna go for skipjack tuna rather than southern bluefin, yellowfin or bigeye, which are overfished.
▶ Go for small and fast-growing fish, which can replenish more quickly if their stocks are affected.
▶ Avoid farmed salmon. Farms use antibiotics and that causes environmental issues, and the salmon are fed using large
quantities of smaller fish we’d be better off eating directly. Go for wild-caught salmon instead.
LET’S TRY THIS
CHEAP FISH TRICKS
Try sardines. Have you ever bought them fresh? Seriously, they’re dirt cheap, stupidly good for you and one of the most sustainable options at the
fishmonger. I cook them on a sheet of foil under the grill and eat on toast with some homemade mayo and mustard. I smash grilled fresh sardines or tinned ones with lemon, pepper, chilli flakes and
parsley and spread on top of avocado toast.
Look out for fish offcuts. These are often less than half the price of the full thing and can be used to make soup, stews or nugget-style fish ’n’
chips. When I want to eat salmon, I buy salmon tails which have lots of lovely skin on them (the most nutritious bit of the fish, so please don’t discard it!).
SUSTAINABLE FISH ’N’ CHIPS (see
growth hormones and deemed them a health risk, and that Australia deems them unfit for chooks but not red meat.
LET’S TRY THIS
CHEAP RED MEAT TRICKS
▶ Buy tough, unfashionable cuts. Cuts such as chuck, brisket, shin, osso bucco and shanks are much cheaper than sirloins.
▶ Slow-cook your meat. Which, in turn, means you use less meat (since you bulk it out with vegetables) but get maximum
flavour, and extra nutritional bang from extracting minerals and gelatine from the meat, while preserving enzymes (see here ).
FRUIT AND VEGGIES –
ORGANIC (SOMETIMES)
There are three types of produce that tend to retain chemical residues and thus it is best to buy organic:
1. Soft-fleshed fruit, such as stone fruit and berries.
2. Veggies where you eat the skin, such as carrots, broccoli, peppers and celery.
3. Leafy greens, such as lettuce and spinach, and leafy herbs such as parsley and coriander.
LET’S TRY THIS
EAT YOUR DAGGY VEGGIES
The daggier the veg, the cheaper it is. I almost treat it as a sport – buying up the veg no one else eats (or has heard of) and finding fresh ways to use them. This
simple game is a great way to vary your diet and support seasonality. Look out for these in the supermarket:
Swede: With a yellow and purplish skin, this relative of the turnip can be found in most supermarkets with the root veg. Steam and mash as you would parsnip or
turnip, dice and add to soups or cut into batons and eat raw (as I do – it’s super-sweet!).
Chicory: When in season, this torpedo-shaped sweet-bitter clump of white-yellow leaves often comes in economical packs of three or four. Slice into salads,
pull apart the cupped leaves and use as you would a wrap or taco or dipping chip, or just eat raw (it’s a great hiking food as it is densely packed). You can also braise it to bring out its
sweetness.
Marrow: These are a large vegetable that are super cheap in summer. They have a mild flavour and don’t need to be peeled. Stuff them, bake them, steam
and serve with plenty of butter.
FISH –
ALWAYS BUY SUSTAINABLE
There are a bunch of complicated considerations for buying the best kind of fish. A good idea is to download an app listing sustainable fish. In Australia, the Australian Marine
Conservation Society (AMCS) is the authority and their Sustainable Seafood Guide app is great. However, here are some general rules de thumb (which are also economical):
▶ Go for white-fleshed (pollack, mahi mahi, mullet, whiting or coley).
▶ Avoid big predators, such as southern bluefin tuna, shark (flake), striped marlin and swordfish, in part because
they’re chronically overfished and reproduce slowly, but also because, being at the top of the food chain, they contain large amounts of mercury.
▶ If you do eat tuna go for skipjack tuna rather than southern bluefin, yellowfin or bigeye, which are overfished.
▶ Go for small and fast-growing fish, which can replenish more quickly if their stocks are affected.
▶ Avoid farmed salmon. Farms use antibiotics and that causes environmental issues, and the salmon are fed using large
quantities of smaller fish we’d be better off eating directly. Go for wild-caught salmon instead.
LET’S TRY THIS
CHEAP FISH TRICKS
Try sardines. Have you ever bought them fresh? Seriously, they’re dirt cheap, stupidly good for you and one of the most sustainable options at the
fishmonger. I cook them on a sheet of foil under the grill and eat on toast with some homemade mayo and mustard. I smash grilled fresh sardines or tinned ones with lemon, pepper, chilli flakes and
parsley and spread on top of avocado toast.
Look out for fish offcuts. These are often less than half the price of the full thing and can be used to make soup, stews or nugget-style fish ’n’
chips. When I want to eat salmon, I buy salmon tails which have lots of lovely skin on them (the most nutritious bit of the fish, so please don’t discard it!).
SUSTAINABLE FISH ’N’ CHIPS (see
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