A Day at Tutti Frutti Farms

Some of my fondest childhood memories are of peeling fresh peas from the garden, pulling warm carrots from the soil, and plucking plump, juicing tomatoes straight from the vine.

My love of real food has only grown stronger since those childhood days.

So when I was invited to the Vons Fresh and Local Produce Tour at Tutti Frutti Farms in Santa Barbara county, I was so excited to have the opportunity to explore a local Californian farm that supplies fresh produce to its neighborhood markets. The farm is beyond beautiful – stretching over nearly 300 acres of sunny California landscape – placed half-way between San Luis Obispo (my old stomping ground) and quaint Santa Barbara.

 

 

 

It was truly a pleasure to meet Chris Caldwell, farmer and owner of Tutti Frutti Farms – a farm given its name by Chris’ wife, Cornelia meaning “all fruits.” Certified organic crops including tomatoes, peppers, eggplant, and my personal favorite, pumpkins, are nourished to growth at Tutti Frutti Farms and later shipped to local Vons supermarkets where consumers are able to reap the benefits from Chris’ labor of love.

 

 

 

 

 

Lisa and I have touched on the topic of sustainable food practices a few times, including our preference for choosing grass-fed animal protein and also cooking affordable organic meals . Yet, my most comprehensive take on the organic food movement is featured here. 

 

Not only has organic food production gained tremendous momentum within recent years, the local food movement is also gaining ground. A press release from Vons states “Nearly 67 percent of Northern California shoppers believe fresh produce is synonymous with being locally farmed, according to a recent survey by Safeway.”

 

I’ve touched on the benefits of purchasing locally grown food before too, but here is a brief recap:

 

Since locally grown produce is often within a day’s drive of its final destination, it can be picked at the peak of growing season. The result? Fruits and vegetables that are nutritionally dense and also packed full of flavor.

 

Have you ever had the pleasure of pulling a carrot straight from the soil, or biting into a green pepper pulled from the vine moments earlier? The taste and smell is deliciously incomparable.

 

 

 

 

Not only that, but food tastes simply better when it has a story; and connecting with the hard working farmers that grow our food is the very best way to appreciate the meals that nourish us.

 

 

 

 

 

 

The day at Tutti Fruitti Farms also involved a delicious organic heirloom tomato tasting, in which I came to one simple conclusion. Don’t walk, but run, to your nearest Vons and pick up a Pink Brandywine – a tomato so sweet you think you’re eating tropical fruit.

 

 

 

 

 

 

The tour wrapped up with a farm-to-table lunch my taste buds are still fantasizing about...

 

 

 A dish we enjoyed at lunch -- an heirloom tomato salad.

 

If you would like to receive more information on Tutti Frutti Farms, you can visit their website here.

Photos courtesy of Vons.

 

 

 

Does Buying Organic Really Matter?

The organic industry is hot; it's the fastest growing sector of the supermarket, increasing in sales from $3.6 billion to $24.4 billion between the years of 1997 to 2011. The topic of organic foods has received even more attention recently in response to a study released from Stanford University in September 2012, which concluded that there isn't much difference between organic and conventional foods.

The study set off a firestorm of dialogue among both consumers and nutrition professionals, as they discussed a larger meaning of whether choosing organic foods is the best strategy for your health, as well as for the environment.

Debate on Nutritional Payback

The Stanford researchers reviewed a collection of about 240 previously published studies, developing a statistical compilation of these findings. The studies they examined were performed over multiple years and took into account the nutrient and bacterial, fungal, or pesticide contamination levels in various foods, such as fruits, vegetables, grains, meats, milk, poultry, and eggs, as well as its impact on humans.

For most vitamins and minerals, no significant difference between organic and conventional produce was found in nutrient content, with the exception of phosphorous, which was higher in organically grown varieties. Yet, researchers did find organic produce to have a 30 percent lower risk of pesticide contamination, and organically farmed chicken and pork to have lower levels of antibiotic-resistant bacteria.

Despite these findings, other studies have documented health and environmental advantages of organic foods compared to their conventional counterparts. A similar analysis of studies conducted by researchers at Newcastle University in England found higher levels of vitamin C and phenols (plant antioxidants) in organically grown crops.

In a study published in the March 2012 issue of the Journal of Agricultural and Food Chemistry, which examined the effects of organic and conventional cropping systems for spinach, researchers found the organic variety to have higher levels of certain flavonoids and vitamin C.

Beyond Nutrition

One of the main attractions for eating organic goes beyond increased nutrient content to lowering one's exposure to pesticide residues.

"Don't buy organics to increase phytochemical intake, but (buy them) because organics generally have lower levels of pesticides," urges Alyson Mitchell, Ph.D., professor and food chemist at the University of California-Davis.

A study published in Environmental Health Perspectives detailed a dramatic and immediate protective effect against exposure to pesticides among 23 elementary school children who participated. They were fed organic food items as substitutes for the conventional foods in their diet.

"Although the FDA assures that pesticide residue on individual food samples are within safe limits, what we do not know is how that cumulative load of organophosphorous pesticides affects children, pregnant and breastfeeding women and seniors," says Angie Tagtow, M.S.. R.D., L.D., dietitian and owner of Environmental Nutrition Solutions, LLC, a company that focuses on environmental approaches to food and nutrition.

Impact on Mother Earth

The organic food movement also takes into consideration how agricultural practices affect the environment. The Rodale Institute's Farming Systems Trial is the longest-running U.S. study to compare conventional and organic agricultural practices. The project found that organic farming uses 45 percent less energy, produces 40 percent less greenhouse gas emissions, and better supports soil organic matter compared to conventional systems.

Additional evidence-based studies indicate organic farming methods create healthy soils, which yield crops that are consistent with, or better than, those grown by conventional agricultural methods.

Cost Comparison

Sure, organics may have some documented benefits, but are they worth the additional dollars? To help you gauge the price vs. benefit, here's a look at the average cost-breakdown for four commonly consumed foods:

Apples (per fruit): organic, $2.35; conventional, $1.34

Canned black beans (per 15-ounce can): organic, $1.77; conventional, $1.16

Eggs (per dozen): organic, $4.79; conventional, $2.65

Boneless, skinless chicken breast (per pound): organic, $8.63; conventional, $3.49

 (Note: Cost analysis calculated from average priced of products in three popular supermarkets in Los Angeles County, California)


Organic Food Considerations:

Consider these factors when deciding whether to go organic in these food categories:

1.      Fruits and vegetables. When it comes to eating your daily quota of fruits and vegetables, it may be best to start at square one by simply focusing on increasing your daily intake. According to a 2010 report released by the National Fruit and Vegetable Alliance, only six percent of people are eating enough vegetables and only eight percent are eating enough fruit each day.

2. Junk foods. When health is a priority, it's important to keep in mind the type of food eaten, not just the farming or production method it undergoes.

Surveys continually report that consumers believe organic food--regardless of its ingredients--is nutritionally superior to conventional foods. Spending your money on low-nutrient organic junk foods, such as cookies, chips and sugary beverages is not the best use of your organic dollars.

3. Dairy. Because of organic regulations, organic dairy farmers are prohibited from using antibiotics or synthetic hormones, including the artificial growth hormone rBST or rBGH, and cows must feed on organic pasture at least four months out of the year; organic pasture has been associated with higher omega-3 fatty acid content in milk, which have been linked to protection against heart disease and cognitive decline.

4. Meat. Like organic dairy, animals used for the production of organic meat cannot receive synthetic hormones or antibiotics. The less-confined organic cows on organic farms are given space to roam freely, reducing their potential to contract disease, which also gives the meat a better fatty acid profile than animals living in confined spaces.

WHAT DOES IT MEAN TO BE CERTIFIED ORGANIC?

The U.S. Department of Agriculture mandates the regulations behind any food with the "organic" label by using a third party certification system.

According to the USDA, organic foods support biologic diversity and ecological balance by fostering a system of recycling resources and nutrients into the soil. Organically labeled foods restrict the use of synthetic fertilizers, pesticides, growth hormones, antibiotics, and genetically-modified organisms (GMOs) and prohibit the use of sewage sludge.

This article was written my McKenzie for the January 2013 issue of Environmental Nutrition.

Eating Well on a Budget

Every month we offer grocery store tours to help individuals navigate their way around the often overwhelming supermarket. One of the common misconceptions we hear is that eating well can take a toll on your bank account.

We're here to set the record straight.

It's not necessarily true that when you're strapped for cash, your health needs to fall to the wayside. There are plenty of ways you can eat for your health while sticking to a lean budget.

Here are 10 of our budget & health friendly shopping tips.
 

1. Let your list (rather than your cravings) be your guide. We all know that shopping on an empty stomach can be a disaster. If you shop when you’re starving, you may ultimately buy too much or make choices you regret soon after. Instead, nourish yourself with a meal or snack before you shop. Face it – when your tummy is grumbling, almost everything in the store looks appealing. This leads us to our next tip…

2. Make a plan of attack. Before you head to the grocery store, plan a few meals for the week. Pick out a new recipe or two – or just stick to your usual favorites. Either way, we recommend including meals like stews, soups, stir-fries, or pasta dishes which “stretch” expensive items such as fish, poultry, and beef into more portions. Check to see what foods you already have and make a list for what you need to buy.

3. Peruse the perimeter. Most real & affordable foods are found outside of the aisles. When you do visit the aisles, have a purpose and direction in mind. Remember, let your list be your guide.

4. Buy seasonal. Fruits and vegetables are cheaper, tastier, and most nutritious when purchased in season. Shop your farmer’s market or supermarket to find seasonal items like asparagus in the spring, strawberries in the summer and kale in the fall.

5. Choose your fruits & veggies wisely. If you’re on a limited budget and have to pick and choose your organic produce, spend the extra money for the Dirty Dozen in their organic form and buy the Clean Fifteen in their conventional form.

6. Choose your animal products wisely. It’s true that purchasing sustainably and organically farmed animal products cost more – but, Americans eat more meet than they need to. Buying higher cost, quality meats but eating less of them is an excellent way to balance the costs. When it comes to animal products, think: quality over quantity.


7. Embrace the bulk bins. Buying from bulk bins is an affordable way to add spices, dried fruits, nuts, beans, legumes and grains to your meals. First, you are not paying for packaging, labeling and advertising from canned or pre-bagged foods. And second, you only buy what you need, so you’re less likely to throw away food.


8. Cook to make your future self happy. Prepare a large batch of a favorite recipe on your day off and freeze the leftovers in individual containers. Your future self will be so happy you did. We love these containers by Martha Stewart… 

You can see more of the products we love on our Pinterest page: www.pinterest.com/nourishrds



 ...use them throughout the week to save money spent on take-out meals.
 

9. Use your freezer. When you see some of your favorite items on sale, stock up and freeze. This is a great way to save on local or organic fish, poultry and meat.

10. Reduce waste. Don’t let leftovers go to waste. Freeze leftover soups, stews, sauces and casseroles. Or use leftovers from last night’s chicken dinner to make a delicious sandwich or wrap for lunch at work.

Shopping for Real Foods

In our ideal world, grocery stores would only be stocked with real foods; they would mimic our local farmer’s markets. They would have fresh & frozen fruits and veggies, unrefined hearty breads, eggs with deep orange yolks, melt-in-your mouth cheeses, sustainably raised meats, bulk bins galore, local honey, homemade goodies, and of course, a little chocolate. Can’t forget chocolate.

But, since we both know our dream grocery stores aren’t quite a reality, we have 5 tips to help simplify your shopping adventure. After reading these, you can be confident your cart will contain only real food, and even better, you can be confident you are only putting the highest quality foods into your body after you unpack your bags.

#1. Shop the perimeter. Ask yourself, “What foods are in the grocery store aisles?” We can think of sugary breakfast cereals, candies, soda pop, frozen dinners, chips, packaged cookies, and “instant” meals or side dishes just to name a few. These foods, or “food-like substances” as Michael Pollan would say, may also contain high fructose corn syrup, trans fat, artificial colors and sweeteners, chemical preservatives, and a whole lot of sodium.

Now ask yourself, “What foods can be found on the perimeter of the store?” Fresh fruits and veggies, cheeses, eggs, meats, and breads come to mind. These foods are all examples of real foods – foods that haven’t necessarily experienced extensive processing before they’ll reach your taste buds.

#2. After you shop the perimeter, be selective with the aisles. We wish it was easy enough to just say, "skip the aisles all together," but we realize this is fairly unrealistic. So, when it comes time to brave the scary jungle of the grocery store aisles, may we advise you to make a bee-line to these few things?

Spices. Adding spices does a lot to boost flavor to meals and side dishes without adding unnecessary sugar or fat.

Bulk bins. These little bins are our secret haven for beans, lentils, grains, dried fruit, legumes, and nuts.

Canned beans if you’re short on time – just make sure to rinse them before tossing them into your recipe.

Whole wheat pasta.

Commonly used condiments and spreads including nut butters, jam, honey, and maple syrup. To ensure you are purchasing quality products, read tip #3 below.

Baking essentials like sugar, flour, baking soda & baking powder (We describe the difference between these two ingredients here.) We whole- heartedly approve of home baked goods because you know exactly what your putting in the recipe, and subsequently, your body.

 

#3. Know what to look for in the ingredients list. We’ve noticed that when most people glance at a package’s label, they tend to get hung up on the nutrition content including sugar, fat and fiber grams. While these are important to consider in part of a well- balanced diet, we have found that if you focus on eating real foods with an emphasis on fruits and veggies, whole grains, lean proteins, and healthy fats, the nutrition content takes care of itself. Real foods are naturally void of any added sugars, contain zero grams of trans fat, and many are also high in fiber. When you purchase packaged products (such as peanut butter or jam), our hope is that you select products as real as possible. Ideally, the ingredients list will be as short (5 ingredients or less) and consists of words you can recognize and pronounce. Real foods have only one ingredient: itself. Hazelnuts, eggs, chicken, avocados, milk, strawberries. It’s a little harder to pronounce or recognize additives such as ethylchloroisothiazolinone, butylated hydroxyanisole (BHA) and E 102 tartrazin -- these are not found in real foods.

#4. Be skeptical of nutrition claims. “A chocolate bar with half my daily recommended need of fiber?!” If a claim seems too good to be true, proceed with caution. While some food products with these claims may be high in fiber and/or claim to help reduce heart disease, they may also contain added sugars, salt and artificial ingredients. Also read the fine print. There’s often a catch. We may sound like a broken record, but if you focus on eating real foods with an emphasis on fruits and veggies, whole grains, lean proteins, and healthy fats, you can rest assured you are providing your body with optimal nutrition. We know apples, almonds, salmon, oats, and kale are good for us. No nutrition claim needed. The other beauty of eating real foods is that we don’t need to question their long term effects like we often do with supplements, food additives, and artificial ingredients.

#5. Allow everything in moderation. Just because we’re Registered Dietitians and real food advocates doesn’t mean we’re “perfect” or expecting “perfection.” We simply want to inspire individuals to choose real foods the majority of the time and to love their bodies. Loving your body involves not only fueling it with wholesome foods, but it also involves practicing self-compassion.  When you allow yourself to enjoy some of your favorite treats from time to time (yes, even processed, packaged ones) without thinking of them as "bad" or "wrong," you relieve yourself of unconscious feelings of deprivation which can often lead to overeating ("I blew it already anyways, so might as well have more..." Sound familiar?) Instead of feeling like you "gave in," think of it as though you allowed yourself to have something you truly enjoyed.