What this post is about is the comparison most people make: the fresh produce section at a grocery store versus the frozen aisle. On this comparison, frozen holds up better than most people assume, sometimes outright wins. However, let's be clear. If you grow your own food or buy from a local farm, nothing beats it. No shipping, no storage time, picked and eaten at peak. That's the gold standard and frozen isn't trying to compete with it.  Most grocery store "fresh" produce is picked before it's fully ripe, then spends days to weeks in transit and storage before it reaches your kitchen. Every step in that chain, refrigerated trucking, warehouse time, days on a shelf, then more days in your fridge, degrades water soluble nutrients like vitamin C and folate. Frozen produce skips almost all of that. It's picked at peak ripeness and typically washed, blanched, and frozen within hours. A widely cited 2017 study  comparing broccoli, corn, spinach, peas, and seve...

I've been watching the same trick play out in every aisle of every store lately. A store raises the price of something you buy regularly, and the sale hits at the exact same time. That timing isn't an accident. It's the strategy. The "sale" price is slightly below the level you were paying before so it still seems like a deal, but what they hope you skip past is the tag that shows the new regular price has been marked up. You feel like you're scoring a deal now, but the next time you buy it, you will likely be paying more than you used to. I've caught this at Safeway, Kroger, Target, Walmart, BJ's, Costco, and Sam's Club. It's not one store's tactic. It's industry-wide. Two examples from my own cart: Razors. A pack that was $19.99 got bumped to $22.99, but coordinated with a sale that temporarily dropped the price to $15.99. That reads like a 30% ($7) savings off the new price. The regular price actually went up 15% ($3). This one's...

Here's a question worth asking yourself: how many decisions do you make about food before lunch even starts? What to eat, whether you have the ingredients, whether to cook it, whether it's "healthy enough." For most people that's two separate negotiations with themselves before noon. I got rid of all of it. Breakfast and lunch, roughly the first 1000 calories of my day, are not a decision anymore. They're a rotation. I set it up once, and now I just follow it. The system Every day I eat three things, and only three things: a smoothie , a jar of soaked oats , and a handful of nuts. No stove, no oven, no dishes beyond a blender and a mason jar. The base of each one stays the same every single day: Smoothie: frozen banana, fresh spinach, a splash of apple cider vinegar, blended with a rotating fruit Soaked oats: a cup of oats in a mason jar with a rotating mix-in Nuts: a rotating handful, straight up What rotates is just the flavor, on a seven ...

Every single time I tell someone what I actually eat, I get the same question: "But what do you do for protein?" It's such a reflex at this point that I can usually see it coming before they even ask. And every time, they're a little shocked when I tell them the truth: beans, whole grains, and nuts have plenty of protein. More than that, they come with something meat and dairy don't, which is fiber. And fiber, not protein, is the thing I think most people should actually be paying attention to. Somewhere along the way, "eat more protein" became one of those pieces of conventional wisdom nobody questions. The problem is that chasing protein numbers tends to push people toward meat and dairy, and there's a growing body of research suggesting those foods, especially in the quantities a high-protein diet requires, aren't doing our gut bacteria or our inflammation levels any favors. Meanwhile the foods that get waved off as "just carbs,"...

Sauerkraut has been a go-to staple for me for years now, but I have a hint of hesitation making each week because of the process of preparing the cabbage. It's messy to prep ,and I haven't been able to perfect the texture and slice size. It's good but not amazing. And cabbage is pricey given all the waste involved in prepping it. After seeing a great price for whole carrots in bulk, it dawned on me that I could use carrots instead of cabbage for fermenting. I've figured out how to make the prep so easy with a food processor. I cut the carrots to the length of my food processor shoot so they lay on the shredder blade horizontally. Then when the blade spins and cuts, it cuts perfect matchstick size strips for fermenting. The other prep benefit is that any leftover carrots can be eaten raw or shredded and frozen which can't be done with cabbage. Once I have shredded carrots, I follow the same routine as my cabbage recipe to pack the jar, fill it with salt and water, an...

I love tortilla soup but have never been able to nail the right flavor and consistency as a great restaurant version. After hunting for the secret online, I discovered that broth and spices weren't enough. It needs a flavorful thickener too. It turns out the secret is corn tortillas (hence the name tortilla soup). I had always thought the name was because it was served with tortilla chips and other Mexican toppings, but it's because it actually has corn tortillas in the soup. They add so much flavor along with a thick texture. It's exactly what my prior versions were missing.  Before stumbling on this secret, I had experimented with pumpkin puree as a thickener, and it too worked amazingly well. It was my own go-to version until learning about the corn tortilla trick. Now I alternate between the two because they are both so delicious in slightly different ways. The corn tortilla version has more of the tradional flavor and is a bit heavier and more filling. The pumpkin vers...

I use taco seasoning mostly for seasoning beans and soups since I eat mostly vegan. I would alternate between using the store bought packet version versus my own blend of spices from the cupboard, and I always preferred the taco seasoning packet. On occasion, I would also do a test using ground beef or ground turkey to make taco meat, and the winner was hands down the store bought packet version. Just using spices never resulted in that glossy, thick texture on the meat that the store packets get. Turns out the secret isn't the spice blend at all, it's cornstarch and a touch of flour. I turned to AI to see if it could help unlock the secret combination of ingredients, and boy was it successful. I now have a perfect scratch-made blend of seasoning where I can control the heat and salt levels. The Spice & Seasoning Blend 1 tbsp chili powder 1 ½ tsp ground cumin 1 tsp onion powder ½ tsp garlic powder ½ tsp paprika ½ tsp dried oregano ¼ tsp cayenne or black pepper, depen...

Brown lentils are one of the legumes I like to always have on hand, and I wanted to try a new flavor combination with them. I had the idea of rosemary and sage from my Thanksfiving stuffing recipe. I used the flavors of a mirepoix (onion, celery, and carrot) plus the seasonings of garlic, rosemary, sage, and black pepper to round out the flavors. This turned out so delicious, and I now have another amazing bean dish in my repertoire.  I also like to add frozen greens to this recipe (either spinach or kale or both) to enchance the nutritional value. It's a great dish to sneak in some greens, but it can also be made without them. Ingredients 2 tbsp olive oil 3/4 cup diced onion 1/2 cup diced celery 1/2 cup diced or shredded carrot (I prefer shredded because it cooks faster) 1/2 cup frozen greens (optional)  1/2 tsp garlic powder 1/2 tsp dried rosemary  1/2 tsp dried sage  1/4 tsp black pepper 1 cup dried brown lentils washed and drained 2.5 cups vegetable or chick...

  This is one of my go-to soups for a comforting and delicious dinner. It contains so many healthy and flavorful ingredients that it can be a meal all by itself.  Ingredients 6-8oz mild Italian sausage (casings removed) or vegan Tofurkey Italian sausage 1 tbsp olive oil 1 cup diced white or yellow onion 4 minced garlic cloves or 1 tsp garlic powder 2 cups diced vegetables (any combo of zucchini, cauliflower, kale, spinach, Brussel sprouts, potatoes) 1 14oz can drained white beans (navy or cannellini) - 1.5 cups or 8oz 3 cups water or chicken broth 1 tsp salt (less if using broth with sodium) 1/4 tsp pepper 1 tsp dried thyme or 1 tbsp fresh chopped thyme 1 tbsp lemon juice 1 tbsp red wine vinegar Directions Add the olive oil to a soup pot and heat over medium heat. Add the onion and let sweat for 2-3 minutes until they begin to soften. Add the sausage and cook all the way through. If using vegan sausage you can jump right to the next step after adding. Add the garlic and remain...

Ceviche has to be one of my favorite all-time dishes. It combines two of my favorite foods: chips and salsa and delicious fish. However, I haven't yet trusted myself to make the dish at home perhaps because it involves raw fish. I'd rather enjoy it somewhere where I know the fish is fresh and cleaned right. So at home, my go-to is to make a vegan version that swaps garbanzo and cauliflower for the fish. It's a pretty great substitute and means I don't have to worry about food poisoning from raw fish. Plus it may even be healthier than the fish version which of course gives me an excuse to eat even more of it. Give this recipe a try. It's surprisingly easy to make and requires no cooking at all. Ingredients 1 cup thawed frozen cauliflower cut into 1/4-1/2 inch chunks (see directions below if you want to use fresh cauliflower) 1 cup drained cooked chickpeas 1/2 cup diced red onion 1/2 cup sauerkraut (optional) 1 can Rotel canned tomatoes with liquid (I prefer mild) 2 ...

I used to think I needed to save some leftover rice to make fried rice, and that it involved getting out a wok or large skillet and doing all this saute work to develop the flavors. But I've figured out a hack that is 90% as good and WAY faster. The pure method is still the best, but this is what I turn to on weekend nights when I want all the fried rice yumminess without the prep headache. I also like to use brown rice since it has more nutrional value but you could use white rice too. The goal is about 3 cups cooked rice before adding all the other flavorings. Ingredients 1 cup brown rice ideally presoaked for 2-3 hours 1.5 cups flitered water if rice is presoaked, 1.75 cups if just rinsed 1/2 tsp salt during rice cooking 1 tbsp melted butter or cooking oil during rice cooking (optional) 1 tsp sesame oil 1 tsp seasoned rice vinegar 1-2 tsp soy sauce or tamari (optional) 1/2 tsp garlic powder 1/2 cup thawed frozen peas 1/2 cup shredded carrots 2 scrambled eggs (optional)  1/4 tsp ...