Ten in Ten Dietlog

I want to hear from you!

This blog for 10in10Diet.com is my way of inviting your input to the site. I’ll be mining it for good ideas to add to the pages of the site, with credit if you request it. Please click on the category at the right which best suits the comment you’d like to leave.

This simple, whole food, mostly meatless program of eating puts less carbon into the atmosphere. Handled mindfully without obsessive scrupulousness (low but not zero-impact; mostly plant-based but not vegan; organic if affordable, local when practical but not strictly 100 mile) this plan also reduces our mental inventory, creating inner peace and space; not to mention supporting our health and reducing our grocery bill.

“The film The Age of Stupid is launching the 10:10 campaign: which aims for a 10% cut in the UK’s greenhouse gas emissions during 2010 … 10:10 is the best shot we have left. It might not be enough, it might not work; but at least it’s relevant. I take the pledge. Will you?”

–George Monbiot, author of Heat, August 31, 2009

So, let’s assume you’ve been doing the best you can – traveling as little as possible, wearing two sweaters in the house all winter, hanging clothes to dry, etc. Where can you cut out another ten percent? Meat! Not only does meat production add huge amounts of CO2 to the atmosphere, but it takes more than our share of resources in a world where food shortages are imminent in many areas.

“Producing 1kg of beef results in more CO2 emissions than going for a three-hour drive while leaving all the lights on at home”.

– guardian.co.uk, Thursday 19 July 2007



  1. I scanned your Cabbage Soup Recipe but could not easily see the AMOUNT of cabbage to be chopped.

    Comment by b cruise — October 13, 2009 @ 7:26 pm | Reply

  2. Thanks for the feedback. Just what I want! I edited the instructions to read ‘a whole cabbage’.


    Comment by andrewandlynn — October 13, 2009 @ 7:57 pm | Reply

  3. Hi There,

    I saw your comments on the Kuntsler blog this morning, and then I came to your blog. I like what I see so far. I started growing my own garlic a couple of years ago. Get it in the ground NOW.. it might be too late depending on where you live. Feel free to drop this Haligonian a line, I would love to hear from you.

    I am not sure how I can get my carbon foot-print any lower. I bike everywhere!


    Comment by DougD — November 2, 2009 @ 7:15 pm | Reply

    • Hi Doug,
      Well, you’re exactly who I hoped to reach! Thanks for your comment. The mistake people make when thinking about climate change is they see manufacturing and agribusiness as the bad guys, without seeing their purchasing power as a kind of vote. Of course I know that eating lentils and cabbage won’t single-handedly stop global warming. My mission is to get past the objections people make against eating more mindfully. If you try my diet and you actually (a) enjoy the food and (b) lower your grocery spending, you’ll be inspired to spread the word. That’s how it could work.


      Comment by Lynn Shwadchuck — November 2, 2009 @ 7:22 pm | Reply

  4. Saw your comment on Kunster’s blog. Good idea about keeping cooking simple AND delicious. More mindful cooking can make a difference.

    One comment regarding the miso soup recipe. Be careful to not add the miso to the boiling soup, as it will kill the lactobacteria from the fermentation process. Turn off the heat and let the soup cool down for a minute or two before adding the miso and then serve.

    Comment by Dan — November 10, 2009 @ 12:24 am | Reply

    • Thanks so much! I learned from the cook at a Dharma centre, who boiled a lot of veggies in a big pot of miso. But now that I know there’s lactobacillus, that’s important since I’m only using yogurt for that and I think lots of people can’t take dairy.

      Good link about miso’s medicinal qualities.


      Comment by Lynn Shwadchuck — November 10, 2009 @ 12:42 am | Reply

  5. I am having fun with your site. My wife and I cook very similarly to what you suggest, but we have two teenage boys who are competitive swimmers, and we have to work very hard to feed them. Calorie dense eating might be something to consider. These guys could not eat enough peanut butter to provide the protein and fat they need. We have to resort to big breakfasts, full lunch boxes, two dinners and a homemade dessert most days. We also, gasp, eat a lot of fish, but primarily because we need variety in protein. Anyway, just my thoughts. Great work, and fun too. I think maybe I got to you off of Kuntsler — a fun but wacky fellow.

    Comment by Todd McMurtry — November 12, 2009 @ 3:31 am | Reply

    • Thanks for the comment, Todd. I hear you, I have two sons in their twenties now. Honestly, I never really imagined people managing to convert kids – I think it’s a lot of discipline to try to impose on anyone else. (Ha! Except me trying to impose it on everyone!)

      That said, my 23-year-old son who works out a lot with weights never leaves hungry when he comes over for dinner. We eat the food from my diet. He likes it and feels full. When he was a teenager and we were eating meat and potatoes meals, he would get straight up from the table and go for the chips. Thinking abut this today, I recalled back in my twenties going from two years of vegetarian diet a lot like this one to a meat and potatoes diet (new man in my life, yadda yadda). Suddenly I was hungry after supper for the first time in years. I must get The China Study out of the library again. I know he wrote a chapter on athletes and a plant-based diet.


      Comment by Lynn Shwadchuck — November 13, 2009 @ 2:51 am | Reply

      • Lynn,

        Thanks for your reply. We will continue to try your recipes. The cabbage soup was outstanding. It satisfied my hunger too. I will see about the boys.


        Comment by Todd McMurtry — November 19, 2009 @ 10:43 pm

  6. Good to see someone into baking bread…. I read your comments, and would suggest that you try Jim Laheys recipe, which can be found here


    I’ve tried all sorts of bread recipes, with good results. But this is the best! Amazing flavour and crust, no work, no kneading. Forget the bread machine and forget the sore wrists!

    Comment by Matt — November 15, 2009 @ 4:22 am | Reply

    • Hi Matt, thanks for the link. Funny that just last week a friend described exactly this to me. He was scheduled to give one of our local “Country Know-how” workshops on it. The thing is, it’s white flour. When you’re eating peanut butter sandwiches and vegetable soup every day, it’s key that the bread is whole grain, protein-wise. This is why I’m up-front about the work of making 100% whole wheat bread. But those crusty loaves that practically make themselves do sound tempting.


      Comment by Lynn Shwadchuck — November 15, 2009 @ 2:33 pm | Reply

  7. It works with 50% whole wheat flour, but you’re right with 100% whole wheat it wouldn’t be that great.

    Comment by Matt — November 16, 2009 @ 7:13 am | Reply

  8. In reference to your comment about the ‘China Study’ I thought you should give this a read.




    Comment by jerrywoodswalker — November 16, 2009 @ 5:15 pm | Reply

    • Thanks, Jerry, for alerting us to this organization, which has been waging a pro-meat, pro-dairy campaign against Colin Campbell, author of The China Study for years. Here is his response to the Weston A. Price Foundation.

      My 10in10 diet is not aimed at finding the most longevity-promoting diet for health obsessed wealthy people to eat. It’s about scaling back in a sensible way and making room so that we can try to reduce the possibility of the 90% cull of the world population James Lovelock is predicting due to global heating.

      And here’s a quote from a speech Wendell Berry gave when accepting an award last May: “For half a century or so, our informal but most effective agricultural policy has been to eat as much, as effortlessly, as thoughtlessly, and as cheaply as we can, to hell with whatever else may be involved. Such a policy can of course lead to actual hunger.”


      Comment by Lynn Shwadchuck — November 16, 2009 @ 7:11 pm | Reply

  9. Thanks for the great site…what a wonderful resource!
    I’ve been reading Kunstler’s blog for a long time, and
    am delighted to branch out and find like-minded folk
    creating positive change right on their bandwidth.
    Blessings and gratitude…

    Comment by Alice Despard — November 17, 2009 @ 1:34 am | Reply

    • Thanks for the feedback, Alice. I visited your blog. I see you teach yoga as part of your spiritual path. I’d appreciate your feedback on my site that showcases my illustration work for yoga and qigong teachers. http://www.lynnshwadchuck.com.


      Comment by Lynn Shwadchuck — November 17, 2009 @ 2:19 am | Reply

  10. “Cheap breakfasts, Cheap lunches,heap dinners, Cheap bread”

    Cheap implies low quality, how about using “inexpensive” or “low cost”?
    We grow much of out own food and buy staples such as rice, flour, etc. of very good quality in bulk quantities for low cost. Home made bread at very much higher quality and far lower cost than the “Cheap” offerings at the industrial food stores.

    Comment by jack wills — November 20, 2009 @ 11:55 pm | Reply

    • Hi Jack, thanks for your interest. A lot of people think being vegetarian means buying expensive health foods, so that’s why I chose ‘cheap’, and it’s short enough for a nav bar. I’ve been surprised how many hits I get on those pages. It seems ‘cheap’ is what people are looking for. I realize there a lot of ‘frugal’ sites advocating coupon clipping and bulk buying of white flour, etc., but a quick look through my recipes reveals that we’re talking about healthy eating. I can see in my Google analytics that people are really taking the time to read pages like “Eating Beans”, so I’m quite heartened. We just need people to post a link various places to spread the word.


      Comment by Lynn Shwadchuck — November 21, 2009 @ 12:12 am | Reply

  11. Hi there! I also saw your comments at JHK’s site, and clicked back to your site. How glad I am to have found you, another rural Canadian who likes oatmeal and who meditates 🙂 I’ve been a vegetarian for about 4 years now, in large part because it was the quickest way I knew I could reduce my carbon footprint. I’m looking forward to reading more of your blog, and trying out some of your delicious-looking recipes!

    Many thanks,


    Comment by myriadthings — November 23, 2009 @ 7:49 pm | Reply

    • Hi Theresa,
      Yes, I have to admit that commenting on Kunstler’s blog is my most reliable way of getting people to my site. Even though you all are the ‘choir’, I hope people will pass it on to those who need more structure before they make big changes. And I’m nothing if not structured! Thanks for the feedback.


      Comment by Lynn Shwadchuck — November 23, 2009 @ 7:55 pm | Reply

  12. Followed you off of JHK today. Immediately went to the kitchen to whip up the Cabbage Soup. Had a lovely cabbage that I used about 2/3 of. Saved the rest for cooked cabbage, cabbage rolls, and cole slaw. It’s just the 2 of us, so 1 head can find lots of uses. I halved the recipe sort of. The grapeseed oil really made a difference. Before adding the apple cider vinegar, the soup tasted great. After the vinegar, I thought, oh no what have I done? Boiled it to a fair ye well and it was so tasty. I did sub tomato paste with roasted garlic, but it probably didn’t change things much. Both of us thought it was a delicious soup. Thanks so much! Keep up the intelligent site.

    Comment by Elizabeth — November 24, 2009 @ 1:16 am | Reply

  13. Inexpensive bread made easy with no machine (OK the oven is technically a machine as is my grain mill)…go sourdough using a sponge method and cut your kneading time way down….you can also use yeast which will cut the whole process time way down…see Joe Ortiz’s Village Baker and Nurishing Traditions for more on this type of baking… I too came over form JHK today

    Comment by David Whitten — November 24, 2009 @ 2:36 am | Reply

    • Thanks, David. I do recall my mother having a bread recipe she called a sponge, for when she was in a hurry. My wrists are still healing from a fall on the ice last year that broke both radius bones. But I’m starting to itch to get back to making bread. I’ll add your tip to the bread page.


      Comment by Lynn Shwadchuck — November 24, 2009 @ 3:13 am | Reply

  14. Try to put some beet in your cabbage soup…

    Comment by Tanya — November 24, 2009 @ 5:30 am | Reply

  15. This is brilliant. I’d like to try this for a month and post the results on my site….with your permission.

    Thank you.

    Comment by Tommy — November 26, 2009 @ 4:04 am | Reply

    • Hi Tommy,
      Love your attitude. Go for it! All I want is to give people a super-structured shortcut to simplicity.


      Comment by Lynn Shwadchuck — November 26, 2009 @ 4:10 am | Reply

  16. Hi Lynn and Andrew:

    For the non-wheat/gluten eaters and pasta lovers – try rice pasta! Can’t tell the difference! I buy mine for the Ontario Natural Food Co-op in Toronto in 2.5 kg box. The Ontario Natural Food Co-op does deliver here in little ol’ Sharbot Lake, but for an extra $30.00 or so delivery charge. (I share an order with someone that lives in Ottawa to save on the freight). Having said that, if you and others on the “block” would like to form a food co-op – I’m your girl. Was a coordinator for about 10 years in Ottawa! You want to eat well and cheap? Food Co-ops are the way to go!

    Also for the Gluten-Free people – I have some baking recipes I can share on your website. Let me know!

    Great website – LOVE IT!

    Comment by Lucie Gilchrist — November 26, 2009 @ 2:39 pm | Reply

  17. Seeking a request via regular email for newsletter photos- you are a hard girl to track down!
    Love the food advice- purist for years myself.

    Comment by Katherine — November 27, 2009 @ 3:51 pm | Reply

  18. I am eager to try your oatmeal recipe. I have a question concerning step 6 which says “Put the cover on and leave it overnight”. Do you need to put the pot in the refrigerator overnight?

    Comment by CJ — November 27, 2009 @ 6:14 pm | Reply

    • Nope, it’s way too hot to put in the fridge. Anything without meat or dairy is usually fine out of the fridge for quite a while. I pack up the extra servings and put them in the fridge in the morning, then heat up our breakfast servings in the big pot.


      Comment by Lynn Shwadchuck — November 27, 2009 @ 6:25 pm | Reply

  19. Well shit! I’m an American here in Paris near the Bastille drinking Heineken in an apartment I’ve rented for 200E a day for a week before I continue up to London for another week after just spending a week in Rome then back to work in Iraq working in the combine of the US Military Industrial Complex. And yet here I am. What does this say? A hint; I don’t feel all that well. No wait, that is not a hint, that’s the answer.

    If guys like me find there way here something is afoot.

    Comment by Remonster — November 28, 2009 @ 10:39 pm | Reply

    • You are definitely the poster boy for something being afoot. See my friend at Freedom Guerilla.com

      Try to take care!


      Comment by Lynn Shwadchuck — November 28, 2009 @ 11:43 pm | Reply

  20. Well, i’m here to ask a silly question after all the important ones, can I use black beans instead of black lentils in the Black and Orange?


    Comment by Agatha — November 28, 2009 @ 11:55 pm | Reply

    • Well, maybe you could, but if I were out of black lentils, I’d use those brown/green ones most ordinary grocery stores have, still using part red lentils for the saucyness.


      Comment by Lynn Shwadchuck — November 29, 2009 @ 12:49 am | Reply

  21. Just tried the cabbage soup… very nice. Friends and family enjoyed it, as well.

    Thank you!

    john (San Luis Obispo, CA)

    Comment by John Patrick — November 30, 2009 @ 3:03 pm | Reply

  22. Kick-ass soup, Lynn! I, like several posters, found you through Jim Kunstler’s blog. I love the spirit of this website, although I have to say you’re preaching to the choir with me, since my family already eats this way. I get really creative with spices and herbs, and prefer to spend money on high-quality spices and bulk herbs to go with my local or organic produce than on pre-packaged food or expensive meats.

    I have heard of the China Study, but I will check your links and read up on it more. As for Weston Price, I’m always a little skeptical of anyone who says “This diet is the right diet for everyone regardless of ethnicity/heritage/genetics/etc.” I have read a lot about the Weston Price Foundation and have friends who are members, and what I take from them is the mandate to eat grass-fed meat or wild game, soaked/sprouted grains, fermented foods, and no gluten (my older daughter and I are both intolerant of gluten). However, grass-fed meat is generally pretty darn expensive, as is the butter/yogurt from grass-fed cows, so we go without, unless a family member who farms can give us a good deal. We also eat venison (lots of hunters in Pennsylvania!) and free-range eggs.

    I’ve found that unless your family’s ethnicity is Scandinavian or Masai, you’re not likely to be able to digest lactose once you’re into puberty. So the WAPF’s insistence on including dairy is a little silly, since even they agree on the difficulty of digesting lactose.

    My husband is totally on board with this way of eating, but he still craves meat. The venison/occasional grass-fed stuff seems to satisfy him though.

    I will bookmark your site and visit often! Thanks for the great info!

    Comment by Stacey in Pittsburgh — December 7, 2009 @ 1:07 am | Reply

    • Thanks, Stacey, for the boost.
      Yeah, I know I’m getting lots of visitors from Jim’s blog, and many are, as you say, the choir. But I’m chipping away at improving the site, hoping to break through to folks who don’t quite know what steps to take. I just came across some blogging on weight gain vs loss on vegetarian diets and it hit me that many people think vegetarian means either (a) a lot of high-calorie processed fake meat products, or (b) cheese and tofu. It’s these well-intentioned but misguided folks I need to connect with. For one thing, soy is a major monoculture cattle-feed agribiz product that isn’t very ‘green’ to rely on. For another, all that processing and packaging and refrigeration makes a big footprint. And, let’s not even talk about calling a cheese-heavy diet ‘vegetarian’.


      Comment by Lynn Shwadchuck — December 7, 2009 @ 2:02 am | Reply

  23. I have been thinking on the same lines for a few months now, so it is great to see this site! I have found that it takes time to change eating. I have also learned that my kids won’t change unless I do so first. I am introducing things gradually.

    Thoughts on the buttermilk pancakes: I also use part buckwheat and/or part whole wheat, gradually reducing the white flour so my kids can get used to the whole grain taste. You can also make buttermilk by adding a teaspoon of vinegar to the milk. Soy milk and yogurt work too. We also add a spoonful of vanilla, but this is a luxury that may not last. I have taught my kids to mix up a big batch of the dry pancake ingredients. Now they can make pancakes whenever they want.

    Regarding soybeans: I grew up watching them grow all over southeast Missouri. The great wetlands of the Mississippi Delta have been drained to grow them. While I want to see the bottomland forests return, I wonder if soybeans might be a great source of protein in the future?

    Thanks for this contribution. It’s walking the walk!

    Comment by Sylvia Smith — December 7, 2009 @ 5:09 pm | Reply

    • Thanks, Sylvia. I’m really happy to hear you’re optmistic about gradually changing even your kids’ diet. Mine grew up in two houses, with lots of kielbassa and steak at theire dad’s, so I only succeeded in keeping the bread whole wheat and the soups and stews full of veggies.


      Comment by Lynn Shwadchuck — December 7, 2009 @ 5:36 pm | Reply

  24. Hi Lynn. I just stumbled upon your website (don’t ask how) – and I DO like it (including your web-bio). I want to ask one thing – you may address this somewhere in the site but I don’t have time right now to delve too deeply. The question – the value of soy products and the conflict of soy as an estrogen mimmic. I am looking for a diet with little soy for reason of recent uterine cancer and yours may fit the bill.

    ALSO – I want to add a comment or two about quinoa. I’m glad to see you focus on it. You probably know this, but quinoa is an excellent source of protein. It’s too bad it’s not used globally to combat malnutrition. Also, it makes a nice breakfast cereal. And, the price reflects that it is only grown in the high Andes of Bolivia.

    Keep up the great grass (and garlic, and buckwheat, and greens) roots work, Lynn. Connie.

    Comment by Connie — December 7, 2009 @ 7:43 pm | Reply

    • Hi Connie,
      Only last week I had my rejection of soy as a protein staple confirmed after doing a little surfing. Just yesterday I decided we needed a page called ‘bad vegetarians’ which addresses the pitfalls of eating fake meat made from soy, mold, and wheat gluten – all about sensitivity/allergy. I’m really pushing cooking from scratch with dry legumes and whole grains. Instead of buying processed convenience foods like veggie burgers and tofurkey, we make big pots of stew and freeze servings. Just as convenient, way cheaper, no less tasty, and much healthier. I’m not a nutritionist, so when I say healthier, I mostly mean that we can’t go far wrong by including lots and lots of naturally integrated fiber in our food. If our bowels are operating perfectly most everything else falls into place, so to speak.


      And, yes quinoa is high in protein, but I encourage people on a tight budget to substitute some or all with rice since it’s so expensive.

      Comment by Lynn Shwadchuck — December 7, 2009 @ 8:16 pm | Reply

  25. Lynn, there are as many dahl recipes as there are families in India I’m sure. But I’ve been tweaking my own (which started with my mother-in-law from Kerala) which I make and eat probably twice a week. The amounts are just guesses….. I never measure anything except when baking.

    Saute in 2 or 3 Tablespoons oil: Large onion chopped small
    small head of garlic pressed
    when done turn heat way down add: heaping tablespoon corriander
    heaping teaspoon cumin
    measured teaspoon tumeric
    measured teaspoon chili pepper
    saute spices until aroma released 2-3 minutes

    Add: quart or so of water,
    2 T lemon juice
    2 cups red dahl
    seasalt to taste
    Bring up to pressure in cooker (love my pressure cooker- stainless steel only as aluminum is damaged by acidity)….. place in haybox or just let cool on stove until pressure off.

    Add can of diced tomatos, bunch of fresh chopped cilantro and chick peas or hominy.

    Serve with a dollop of yogurt if desired.

    It’s ALWAYS best if spices are ground fresh in a small electric spice grinder. They lose their flavor very quickly after they are ground. Whole cumin and corriander are always available (very cheap) at an Indian dry goods store. They will store whole in the freezer for years without loss of flavor.

    Comment by John Merritt — December 12, 2009 @ 3:46 pm | Reply

  26. How much miso do you put into the miso soup?

    Comment by Bill Lindeke — December 16, 2009 @ 3:44 am | Reply

    • For two people and about three cups of liquid total, a heaping teaspoon. Just dissolve it in water that’s no longer boiling and don’t boil it again.


      Comment by Lynn Shwadchuck — December 16, 2009 @ 3:51 am | Reply

  27. I started using the Mexican herb epizote in my beans a couple of years ago and never suffer gas discomfort. It also adds to the flavour. You just need a couple of leaves of epizote with a cup of dried beans because it is otherwise very strong.

    Comment by Larry Gambone — December 22, 2009 @ 5:30 am | Reply

  28. Another way of thickening yoghurt instead of gelatin is often used in Iran and South Asia – so called Chakka or Pressed Yoghurt.
    Just line a large pan or bowl with a yard square for a couple of layers of cheese cloth. Pour in the yoghurt you have made/bought. Tie the edges of the cloth together (something like an old sock is ideal) and hang the bundle over the bowl on a wooden spoon or stick for 8 hours or so to drain. (Or you can use the cheese cloth to line a sieve).

    Anyway the result is really nice – a pleasant refreshing drink of whey and some lovely thick creamy yoghurt with the consistency of butter.

    Comment by Sue W — January 5, 2010 @ 2:46 am | Reply

  29. Lynn,

    Wow … what a great site!

    Comment by Peter — January 7, 2010 @ 4:41 am | Reply

  30. Is there a way to make this soup via a crock pot/slow cooker? Would appreciate any advice. Thanks!

    Comment by Chip — January 11, 2010 @ 8:28 pm | Reply

    • We have slow cookers in sizes small, medium and huge, but it never occurred to me to make cabbage soup in the big one. I used to use the medium one for pot roasts and I wasn’t crazy about the way it cooked the veggies. But what the heck, you could try it. I’d fry up the onions and garlic in oil in a frying pan first. Then I’d put it all into the slow cooker with everything else and just barely cover it with water. I wouldn’t leave it on all day while you’re at work, at least the first time. Let me know how it works. Maybe some people have a giant slow cooker who don’t have a giant soup pot.
      Thanks for getting in touch,

      Comment by Lynn Shwadchuck — January 11, 2010 @ 8:40 pm | Reply

  31. Hi. I am also a giant soup maker. I just want to add perhaps yet another way to conserve energy. I’ve been making my soups in a pressure cooker. 20 minutes once the pressure rises and it’s done! No all-day crock pot, no one-hour simmer on the stove. I will let you know how this works with the cabbage soup, but I bet it’ll be excellent. I use it for my pea and bean soups and the carrots get nicely done.

    I also like the technique for thickening yoghurt. I’m gonna’ try that! Thanks for putting up this site. I think it’s interesting and helpful.


    Comment by Connie — January 11, 2010 @ 8:55 pm | Reply

    • Hi Connie,
      I have a small aluminum pressure cooker from 1975. I used to use it for everything. I wonder if I could use my tall pressure canner for soup? I don’t think it would take all of twenty minutes. But it’s such a monster to wash…


      Comment by Lynn Shwadchuck — January 11, 2010 @ 9:04 pm | Reply

  32. having fun with the cabbage soup, here in Rochester, NY, might have put too much water in, the recipe just said, “add another pot of boiling water,” but, still, it’s all boiling, house is very fragrant, thanks for the many good recipes, will keep you fed-back! Car-free for seven years, in a blighted U.S. city, and loving it! Peace, Berig Vintrange

    Comment by Berig Vintrange — January 13, 2010 @ 11:56 pm | Reply

    • Hi Berig,
      There’s a whole range of how watery you might like it, and how big your kettle is, and how big your cabbage is. When we take it on as a daily practice to eat this, we get lots of chances to refine the process! If it’s too watery, leave the lid off while it boils, and it will cook down.


      Comment by Lynn Shwadchuck — January 14, 2010 @ 12:05 am | Reply

  33. Saw this latest thing… freaks me out…

    “A study published in December 2009 in the International Journal of Biological Sciences (http://www.biolsci.org/v05p0706.htm) found that three varieties of Monsanto genetically-modified corn caused damage to the liver, kidneys, and other organs of rats. One of the corn varieties was designed to tolerate broad-spectrum herbicides, (so-called ‘Roundup-ready’ corn), while the other two contain bacteria-derived proteins that have insecticide properties. The study made use of Monsanto’s own raw data. Quoting from the study’s ‘Conclusions’ section: ‘Our analysis highlights that the kidneys and liver as particularly important on which to focus such research as there was a clear negative impact on the function of these organs in rats consuming GM maize varieties for just 90 days.’ Given the very high prevalence of corn in processed foods, this could be a real ticking time bomb. And with food manufacturers not being required by law to declare GMO content, I think I’ll do my best to avoid corn altogether.

    Comment by Agatha — January 14, 2010 @ 1:20 am | Reply

    • Ooh, that is telling evidence, isn’t it? I’m happy to know that pretty much the only time I eat corn is when I eat corn, as in popcorn or on the cob. OK, the occasional mini-ice cream sandwich, but I never have ice cream in the house. From watching Morgan Spurlock’s Supersize Me and reading Fast Food Nation, I gather that soft drinks are one of the main causes of obesity. And that’s all high fructose corn syrup. So you wonder if it’s obestiy causing liver and kidney failure, as a nurse friend had concluded, or it’s the corn.

      Comment by Lynn Shwadchuck — January 14, 2010 @ 1:30 am | Reply

  34. Unless it is grown entirely in your own yard, a vegetarian diet is not sustainable and is FAR from what the planet needs. Please summon the courage to read Lierre Keith’s, “The Vegetarian Myth”.

    Comment by Mark Behnke (Greshm) — January 14, 2010 @ 11:54 am | Reply

    • Your email ‘name’ is telling in its admiration of Ayn Rand. Have you read James Lovelock? You may note that in various places here I make it clear that I don’t refuse meat when it’s served to me. I use some dairy products. I eat eggs. These are the ways I choose to participate in the varied land use allowed by some animal husbandry. Americans eat way too much meat. Industrial meat production is a major environmental scourge. That needs to change.

      Comment by Lynn Shwadchuck — January 14, 2010 @ 3:39 pm | Reply

  35. I’m going to try your cabbage soup recipe. But I compared it with a recipe for borscht, which I really love. The big difference is that borscht uses beets. Beets are also incredibly nutritious. I noticed your recipe calls for 1/2 cup brown sugar. This strikes me as an unnecessary use of sugar. Use beets instead. As you know, beets are high in natural beet sugar and will sweeten the soup on their own. Borscht also requires vinegar, but you can simplify the whole process by using pickled beets, which are brined in vinegar. Drain the pickled beets, chop a little and add them to the soup. The brine left in the beets adds just enough vinegar to give it that ‘sweet & sour’ flavour of borscht.

    Comment by suedehead77 — January 25, 2010 @ 5:46 pm | Reply

    • Thanks for the comment Sue. Have a look at my beet & bean stew. It’s got red cabbage and lots of beets as well as red rice & kidney beans. And hardly any sugar & vinegar. The cabbage soup should, of course, be made to taste. We find the strong sweet & sour flavour ensures we never tire of it. The apple cider vinegar has all sorts of health benefits I didn’t know about till recently. Less sugar would be too sour for us.


      Comment by Lynn Shwadchuck — January 25, 2010 @ 6:07 pm | Reply

  36. Hi again, Lynn,
    I also like the cabbage soup – and am the one cooking it in the pressure cooker, and 20 minutes was a bit too long. But, I have tweeked the ingredients. My mom didn’t like the apple cider vinegar and sugar – so we’ll omit that next time. But, I added turnip and next time we’ll use her canned tomatoes and some rice. I bet it’ll be delicious. I use a 6 qt. pressure cooker and we had soup all week (for 2 of us). I also like your recipe pdf’s and have printed out a number of them. Would it be too much work to put nutritional info on these recipes? I don’t know if you have a regular life or if this is your life, but that would be a nice addition. Thanks again for your site. Connie

    Comment by Connie — January 26, 2010 @ 7:00 am | Reply

    • Hi Connie,
      I’m always happy to hear people customizing the recipe. The idea is to create mental space by fussing less often with food. So we figure out what tastes good to us and we can eat it every day for lunch.

      Back in the day I used to get out my dictionary of protein and calculate how many grams of protein and how many calories per serving. I’m not so obsessive any more. Not sure I want to cross the line into real ‘nutrition’ info on this site. I’m totally unqualified and wouldn’t want to be posing. I’ve put up links to the books I trust, especially Diet for a Small Planet and The China Study.

      Happy eating.

      Comment by Lynn Shwadchuck — January 26, 2010 @ 1:28 pm | Reply

  37. Looking forward to trying the cabbage soup. For folks who think they might get bored eating the same thing for lunch every day, I suggest trying different herbs in your soup so that it will always be different, but still the same! For example, turmeric is really good for you (check out Dr. Mercola’s website on turmeric) and it goes well with cumin (they are two ingredients of Indian curry). I often add it to soup recipes. (A little goes a long way.) You could use different spices to make your cabbage soup Mexican one day, Italian the next, Indian another day, etc. Just make the basic recipe, and when warming it up add the new spices and let it simmer for a while. I think experimentation is what makes cooking so much fun! Thanks for this really fun website, Lynn and Andrew!

    Comment by Janina Fisher — January 26, 2010 @ 10:29 pm | Reply

  38. Try adding 2 grated cooked beets and 1/4 cup of light natural soy sauce to the cabbage soup .

    Comment by Gerry Fradette — February 2, 2010 @ 5:10 pm | Reply

  39. Hi Lynn, you work and website is goddess send to me. Learning to cook for myself and cleaning up my diet was major goal for me in 2010. set the intention and website will follow. I have forwarded link to you site to friends, relatives, and listserves. I found you site by reading comments to Howard Kunstler’s blog. many blessings to you. and thank you for a brilliant effort.

    Comment by Eric Anderson — February 3, 2010 @ 1:18 am | Reply

    • Hi Eric,
      Ha! You’ve made my day. Keep me posted on your progress.

      Comment by Lynn Shwadchuck — February 3, 2010 @ 2:15 am | Reply

  40. I’m having trouble printing out the PDF recipes…I keep getting a message about the file being corrupted.
    I’m intrigued by your diet and would like to try out some recipes.

    Comment by Lisa Taylor — February 15, 2010 @ 3:50 pm | Reply

  41. Thank you for your sweet website.

    For those who may like this idea…I went from eating ‘sweet’ cereal as a kid to mass produced organic cereal to oatmeal and finally to whole grains, which is by far my favorite. For about one hour I cook equal parts red winter wheat berries, barley and oat groats and add fresh fruit and walnuts or almonds during the summer months and dried fruit and walnuts or almonds during the winter months. It tastes better than other cereals, gives me smooth, sustained energy all morning, is low cost and unlike other cereals I haven’t yet tired of it.

    Keep up the good work!


    Comment by Ryan Delaney — February 15, 2010 @ 8:01 pm | Reply

  42. If you can’t stand to eat hot oatmeal on a warm summer day, try mixing equal parts by volume rolled oats and milk (plus accessories to taste: raisins, sunflower seeds, etc.) a day ahead of time, and leave the bowl in the refrigerator overnight. It won’t be creamy, like cooked oatmeal, but it won’t be sludge, like a bowl of cornflakes soaked overnight either. Add a little more milk, to taste. Think of it as “granola without the salt, sugar, or oil”, and see how you like it!

    Comment by chuckD — February 15, 2010 @ 10:18 pm | Reply

  43. You talk about not eating fruit from China, South American or Africa. How do you feel about Washington apples, California, Florida or Texas citrus for someone living in the midwest?

    Comment by Gus — February 18, 2010 @ 6:46 pm | Reply

    • Well, I guess it depends on our motivation. We are really sticking to eating our home-canned peaches and pears, which we got in season from within the province – they’re only grown in the southernmost region; apples also from our province; and dried fruit can come from anywhere because it doesn’t take up much room or need refrigeration. I do buy the marked-down bananas for banana bread, I figure I’m saving them from the garbage. We have a lot of my wild blackberry jam, which does have a lot of sugar, but it was cooked very little and I think it must be chock-full of antioxidants. I think about living as if there wasn’t the cheap fuel to truck stuff across country and you had only what’s available within, say, half a day’s drive. We’re seriously considering driving a truck to Niagara in peach season and getting a full load of pre-ordered fruit for everyone here to can. We’d have to hook up with an orchard.

      Comment by Lynn Shwadchuck — February 19, 2010 @ 1:30 am | Reply

  44. I tried two of your recipes while I was snowed in this week. I used some 10 year old Y2K supplies that needed used. I made black bean soup. My black beans have been stubborn and hard to soften, probably because they were so old. This time I used the overnight soaking and the quick soaking methods recommended in my Mennonnite Cookbook. Then, I cooked them overnight in the crockpot. They finally were soft and the soup was good. I also made muffins twice, first time with apples, second time with frozen cherries picked on our farm last summer. I used part wheat flour in the muffins and substituted almond flavoring for the vanilla in the cherry recipe. My husband really liked the cherry muffins. Good stuff!

    Comment by Janice — February 19, 2010 @ 1:06 am | Reply

  45. I’m new to your blog and, as a eco-conscious vegan who cooks most of his family’s own meals, already part of the choir.

    I do not agree with you, though, about wheat gluten (seitan), tofu, or tempeh. If one is not gluten-sensitive, there is nothing wrong with seitan. As for tofu and tempeh, these traditional foods are healthy. The problem of where the soybeans come from is indeed a problem and should not be overlooked (that applies to all foods), but eating these products made from organic, non-GMO soybeans does not strike me as wrong.

    Comment by Mike — February 22, 2010 @ 6:22 pm | Reply

  46. Two ideas:

    Kefir is easier to make than yogurt, perhaps, because it makes at room temperature. You need to get some starter/mother “kefir grains” from someone, because these solid particles are strained out from any kefir you might buy at the store and are needed to make it work. Kefir may be more nutritious than yogurt, too.

    Use fava beans for falafel. Favas are easy to grow. In warm winter areas, plant them in November like garlic, and they will overwinter and produce a lot of lima sized beans in May/June.

    Comment by Fred W — February 22, 2010 @ 7:15 pm | Reply

    • Ah, that explains why the fava-sized beans my friend and I planted last spring didn’t amount to, well, a hill of beans. This is NOT a warm winter area.

      Comment by Lynn Shwadchuck — February 22, 2010 @ 9:13 pm | Reply

  47. I enjoy your blog and your cabbage soup. When I checked out Today at Lynn’s house a few minutes ago, it included an ad encouraging me to Baconnaise my Hamburger–a bit of a disconnect, I think!

    Comment by Parrotwoman — February 25, 2010 @ 2:44 pm | Reply

    • I know, and sometimes it’s Pizza Pizza. I made some remarks about this on my bio page. Thanks for speaking up rather than going off in a huff. It’s all automated, even though I use ‘channels’ to let Google know what the subject matter is. If you sell widgets, you can filter out your exact competitors, but there’s no way to ask them to leave out junk food ads. I would need four times the visitors I now get, to make any folding money, so I’m just trying this out for awhile.

      Comment by Lynn Shwadchuck — February 25, 2010 @ 2:57 pm | Reply

  48. Hi Lynn and Andrew, Congrats on your wonderful websites!!! Glad to see the recipes for the soups and that dynamite hummous. Just a note on the biscuits recipe: For gluten -free folks, oat flour will not work for everyone- need potatoe flour, chickpea flour, arrowroot, carob flour, sorghum, quinoa or tapioca flours in addition to the rice flour. I haven’t tried pea flour or sweet chestnut flour in baking but they could be interesting experiments in potentially-locally available flours. Also need to use gluten -free baking soda/powder. Thanks and big hugs to you both!

    Comment by Sue Green — February 28, 2010 @ 6:32 pm | Reply

    • Hi Sue,
      Thanks for the boost. Bisquits are troublesome for people with sensitivities, since they require both milk and butter. I’ve been trying a combo like yours for quick breads. 3/4 cup rice, 1/4 cup tapicoca, 1/4 cup potato starch, 1/4 cup chick pea, and 1/4 cup buckwheat flour. I know oats need to have been milled in a wheat-free factory to be truly gluten-free. Of course, diets for celiacs are right out of my league and I can only hope that people like yourself will adapt my recipes with ingredients that work for them. I’m not ready to fully include my combo as an option, because the chick pea flour is sort of strong and the breads get dry quickly.

      Comment by Lynn Shwadchuck — February 28, 2010 @ 6:42 pm | Reply

  49. Hey Lynn!
    Just found your site via Kunstler, as so many others have said. We are neighbours almost… we are near Tamworth! Nice to meet you!
    We live off-the-grid and are trying to do our part to help others live more sustainable lives by publishing books about renewable energy, making biodiesel, energy efficiency and transportation. Our most recent book is about gardening organically. We have a very large organic vegetable garden and have been vegetarians for 20 years.
    Thanks for sharing your recipes and experiences with the rest of us!

    Comment by aztextpress — March 22, 2010 @ 12:22 pm | Reply

  50. And for anyone interested, my website is; http://www.aztext.com

    Comment by aztextpress — March 22, 2010 @ 12:23 pm | Reply

  51. The China Study:


    Comment by Cliff Wells — April 1, 2010 @ 7:46 pm | Reply

    • Note, my diet includes some dairy and I say that I’m not a stick-in-the-mud vegetarian when I eat at other peoples’ houses. I mention the China Study in the context of not believing dairy industry propaganda about needing huge quantities of milk for the prevention of osteoporosis. The article you link to was commented on by a number of people pointing out that the author’s reference was a review of the book by the Weston A. Price foundation, mentioned elsewhere on this blog.

      Comment by Lynn Shwadchuck — April 1, 2010 @ 9:15 pm | Reply

  52. Hi Lynn,

    I like the site and the premise of lowering my carbon footprint and saving money. I’ve been eating cabbage soup for lunch all week and may have lost a pound or two. I was wary of the vinegar but it seems to work out well with the boiling. In your oatmeal recipe article you stated that you made the decision to not bother with being concerned about pesticides and bought the cheapest oatmeal you could find. I would like to know your reasoning on that decision and do you not bother with organics when it comes to other foods like fruits and veggies?

    I may try and make some yogurt this weekend and try my hand at sprouting some garbonzo beans.


    Comment by Ernie — April 2, 2010 @ 4:38 pm | Reply

    • Hi Ernie,
      Thanks for the boost! I believe we’re in a transitional period and down the road growing food locally and organically will be our only choice. I’m not telling anyone what they should think about organic, just trotting out my experience here. People have responded strongly positively to the word ‘cheap’ here. We’re sixty-ish and living on a shoestring, so I guess we see organic as kind of a luxury. It’s hard times and for many the best first step in scaling back their consumption habits and their participation in the corporate rape of the planet is to spend less on food. All things being equal, if money is no object and you can sustain the work that makes organic affordable, then sure, it’s better for you and the planet. I disapprove of heavy meat-eaters who have to have everything organic no matter how far it’s flown. Healthy bodies, huge footprints.

      Comment by Lynn Shwadchuck — April 2, 2010 @ 5:37 pm | Reply

      • Thanks for the response. Makes sense. I am on a budget too and so I often weigh the pros and cons of conventional vs organic. I can walk to the store though and buy conventionally grown produce or drive 15 minutes for organic. The former makes for a smaller footprint and save me money personally. I do try to buy locally as much as possible.

        Thanks again,

        Comment by Ernie — April 2, 2010 @ 11:00 pm

  53. Hi Lynn,
    You once mentioned organic peaches and finding a source near you. It’s not peach season yet, but I wanted to mention this to you. I live in western NY and we have a great peach farm near us. I think you are in Ontario somewhere – so I’m not sure if this is feasible, unless you were planning on a trip to Chataqua or something. The farm is in Silvercreek. Let me know and I’ll get you more details – their name, number, etc. They mainly sell to farm markets unless you have an ‘in’ and can go to their house, but if you had a group order together I bet they would be glad to accomodate you. They’re great people (also have great apples and grapes). (Combine the peach trip with a corn trip if you need some good corn. We have that here too. We’re south of Buffalo about 10-15 miles).

    Comment by Connie — April 2, 2010 @ 11:53 pm | Reply

    • Hi Connie,
      Aaaww, this is exactly what we would like to pull together, but you can’t take so much as an apple for lunch across the US/Canada border. We still haven’t eliminated Prince Edward County as a closer possibility than Niagara. They grow grapes there, now, so let’s hope.


      Comment by Lynn Shwadchuck — April 3, 2010 @ 12:36 am | Reply

  54. Hi, I was just reading up a little bit, I like your ideas. I already do a lot of this stuff, because I’m naturally frugal, and I’m already a vegetarian who despises processed food. I was wondering: do you make your own vegetable stock? Because it’s super-easy, super-cheap, and would probably be a flavorful and nutritious addition to a lot of your recipes.

    This is my method:

    1. I keep the crappy parts of vegetables that I don’t use while I’m cooking such as: carrot root ends, carrot greens (very nutritious but not so pleasant to actually eat), onion skins, celery leaves, pepper tops, mushroom stems, and whatever else, and put them in a quart-sized freezer bag which I just always keep in the freezer. Don’t keep stuff like broccoli and strong greens, since the flavors are too powerful. I only add a small amount of tomato scraps, because it can also overpower the broth and make it too sweet.

    2. When the bag is full, I add the contents of the bag, plus a quart and half or so of water, a little salt, some peppercorns, a bay leaf, whatever not so fresh anymore herbs I may have on hand, and a piece or two of kombu kelp (which I’m only guessing you also have on hand because I saw, but didn’t read, your recipe for miso soup) to a stock pot.

    3. Bring it to a boil, turn the heat down to a low simmer, then let it go for a while– maybe 45 minutes to an hour. Then I just strain out the liquid and freeze it in individual containers. Compost the leftover veggies as usual.

    Hope you or someone else finds this useful!

    Comment by Christin — April 9, 2010 @ 7:33 am | Reply

    • Thanks, Christin, for giving me the exact kick in the pants I’ve needed. I went through a few years in my late twenties living a bit like the girl in the blog/movie who cooked her way through Julia Child’s book. For me it was The Joy of Cooking. So I’ve always known I should be doing this stock thing. Now that you’ve codified it there’s nothing stopping us, right? I’m going to find a spot on the site for this and link it to each use of the words ‘bouillon cubes’. Also, how about joinging our Ning network and posting it there? http://10in10diet.ning.com/


      Comment by Lynn Shwadchuck — April 9, 2010 @ 12:40 pm | Reply

  55. I laughed at your little robot saying: “Why do people always think vegetarians are masochists?” Thx!

    Comment by bowsprite — April 12, 2010 @ 6:23 pm | Reply

  56. This soup looks really good. I was wondering, do you ever use your crock pot for any of your recipes? I am working on starting a cooking class for lower income moms. I want to show them that they can feed their families healthy for the same price of cheap food. Crock pots are great in that the food is ready for them when they get home from work, they only have to make a salad.

    Comment by jennifer — April 22, 2010 @ 2:06 pm | Reply

    • Because I had trouble cooking beans in a crummy ‘bean pot’ back in the seventies, I’ve kept the idea that crock pots were only good for meat. But I think I was wrong. I did a batch of plain chick peas last week _ soaked them overnight in the crock pot, then turned it on high to get it hot and left it on low all day. They were perfect, maybe a bit drier, possibly because they didn’t get knocked around and split. This meant the hummus needed more liquid added.

      If you have success with the cabbage soup I’d like to hear. I don’t have a crock pot big enough.


      Comment by Lynn Shwadchuck — April 24, 2010 @ 1:05 am | Reply

    • Haven’t done cabbage soup in the crock pot, but we did do the red lentil curry the other day — worked great.

      I cook beans in our crock pot all the time — 1 cup dried beans to 4 cups water if it will be on overnight, 1 cup beans to 3 cups water in the daytime. (Three cups sometimes is all absorbed, and I won’t be there to notice if it is overnight.) I usually mix types of beans — pinto, black, kidney, chickpeas commonly. I add bay leaves, sometimes thyme, sometimes oregano, and salt. I turn the crock pot to low and they are soft in something like 8-12 hours. No precision because I’m often preparing them a bit ahead of when I need them.

      About the salt — I know it is thought that salt toughens the beans. In my experience that is not the case. I read a long article on bean cooking on the Fine Cooking site a number of years ago, and they said that it was sugar that toughened beans during cooking. I’ve experimented a bit and this definitely seems to be true. So I don’t add anything with any sugar — no tomatoes or tomato paste for instance — while I cook the beans. I do sometimes do a baked-bean type dish, and add tomato and molasses and such after the beans are cooked. With the salt and herbs, they are so good that my partner and i like them on their own. They’re also delicious in a kind of variation of huevos rancheros — heat the beans and put them in a bowl, put half a cup of spicy salsa on top, and top with a poached egg or two.

      Comment by Mary W. — May 10, 2010 @ 4:42 pm | Reply

      • Thanks, Mary, I’m going to accept your take on the salt issue. It was really counter-intuitive for me. I’m going to feel better putting my salt in!

        Comment by Lynn Shwadchuck — May 10, 2010 @ 5:06 pm

  57. Hi, Lynn. I continue to enjoy your site. I wanted to wish you luck building your soil with compost. I live in the desert of Far (out) West Texas, and when we started our garden here in 2003, the soil was terrible. Rocky, akaline, infertile. We have spent 7 years tending to soil fertility, and it has really paid off. Each year is a little better than the last, and our garden soil is now dark and wormy and very fertile.

    We pickled our first batch of beets for the year on Wednesday. I felt like it was the official start of summer.

    Comment by Deborah Tout — May 21, 2010 @ 3:47 pm | Reply

    • Hi Deborah,
      That’s encouraging! I’m trying not to expect much this first year. I’m not doing well with the compost bins, just not there yet with the moisture, the temperature, the exact quantities of carbon and nitrogen layers. So they’ll just take a year like normal heaps. But I’m raiding the ground slightly uphill from the swamp. It’s gorgeous black loam. Mixing at least a thin layer of that in has to help. And of course the cubic yard of a friend’s horse manure, which is now also black loam. This way I don’t feel like the whole season is just a dry run. And today I found out about staking tender transplants (and even new bean plants) with two toothpicks to keep cutworms from felling them. I’m relieved I only lost one pepper plant before going online and learning this.

      Update on cutworms: Newsflash – toothpicks don’t work. Three more plants toppled last night. So now they each have a collar made from half of one of the tall plastic party cups I promoted the seedlings to. No cabbage plants have succumbed. I think they’re already too tough – the flesh is wine-colored. I did lose two the first day but that was two weeks ago.

      Thanks for visiting.

      Comment by Lynn Shwadchuck — May 21, 2010 @ 4:27 pm | Reply

      • Lynn, our garden has produced nicely while we built the soil. It just keeps getting better and better. The loam and the manure should really help. We cut toilet paper tubes into 1″ tubes and place them around our seedlings to protect them from cutworms. The toothpicks sound like a good idea, too.

        Comment by Deborah Tout — May 21, 2010 @ 8:42 pm

  58. Wow! 150 per person per month. I cannot imagine spending that much in one month. I cook from scratch, no dairy, no gluten either. And I have 3 kids that eat more than most adults I know. Oh and we do eat some meat. Guess it could depend on the region you live in.???

    Comment by Aubrey — May 24, 2010 @ 5:37 pm | Reply

    • Well, it includes cleaning supplies and some toiletries, so if I really wanted to pare it down it might be more like $120. Are you sure? Have you kept every last receipt for at least six months and categorized them, averaged them? I’ve seen sites where people eat cheap, but not healthy. They’re told to clip coupons and buy stuff that’s past the best-before date, etc. I don’t shop at Costco and buy things like flour for practically nothing. Maybe some things like local wildflower honey an local organic garlic bring up the total…

      Comment by Lynn Shwadchuck — May 24, 2010 @ 5:46 pm | Reply

  59. Yes, my budget does include toiletries and supplies to make my own cleaners. I have shopped at Costco and Sam’s, but it ends up costing much more in the long run for the fresh stuff. No coupons, besides they usually don’t have them for fresh veggies and meat and whole grains. I shop with my local farmers for as much as possible. That includes things like local raw honey. Normally, I grown my own herbs, but we are about to move so I’m using up what I have left.

    Comment by Aubrey — May 24, 2010 @ 6:39 pm | Reply

  60. My son has coeliac disease and cant eat oatmeal can you suggest something for him he is not keen on boiled eggs.

    Comment by shifrah — May 25, 2010 @ 9:36 am | Reply

    • Sorry to hear that. I don’t have any qualifications to recommend diets for serious health problems, but I would think you could make a similarly smooth porridge using my overnight batch method with any of the gluten-free grains available.

      Best of luck, Lynn

      Comment by Lynn Shwadchuck — May 25, 2010 @ 12:49 pm | Reply

    • This is a good site full of gluten-free recipes..


      Comment by aztextpress — May 25, 2010 @ 1:37 pm | Reply

  61. Followed your link via Kunstler. Like your site. I read that you’re anti-dairy because of the carbon footprint. Does this extend to things like Joel Salatin’s operation? What about dairy goats? I think there is a way to do dairy right, and in a northern climate, grass might be the crop that grows the easiest. Producing a gallon of milk from a grass-fed cow in the northern latitudes might be less work than an equal volume of tomatoes, for instance. Some food for thought.

    Comment by Ed Straker — May 25, 2010 @ 10:55 pm | Reply

    • Hi Ed,
      I think Joel Salatin’s farm is awesome! And also he shows how much ingenuity and hard work it takes to do mixed farming well. My feeling is, if everyone ate as little dairy as I do (a cup of yogurt a day and a small piece of cheese a week) we wouldn’t have a market for these massive, environmentally damaging operations. But we’d still have the manure to use to grow veggies. I have two friends who have two goats each. It’s a big commitment, and personally, too much trouble. If push came to shove I’d do without any dairy before I’d get a goat.

      Bottom line, if we don’t put a price on carbon from the top down a la James Hansen, all our little green dreams will amount to rearranging the deck chairs on the titanic frying pan.


      Comment by Lynn Shwadchuck — May 26, 2010 @ 12:13 am | Reply

  62. I always enjoy the ongoing discussions. Here’s my comment on dairy goats. It also relates to wild blackberries. If you have a huge, out-of-control patch of blackberry bramble on your property I’ve found the best control is goats – dairy or otherwise. Of course, the added benefit of the dairy goat is the milk and cheese. But, they just LOVE blackberry bramble. And, I just LOVE the dairy goat manure! Oh – and btw Lynn, I’m the one from western NY who mentioned the orchards in my area for your truck expedition. You replied that you couldn’t get the fruit across the border. I hadn’t thought about that. How sad is that? I’m all for borderless living. Thanks for keeping on. Connie

    Comment by Connie at highdesert.rose@yahoo.com — May 26, 2010 @ 12:47 am | Reply

    • Well, that is an interesting twist on goats. There’s a pretty good blackberry bramble developing in a spot on my property… but I’m not at all up for twice daily milking. I love blackberry jam, though. It’s got to be full of anitoxidants, etc.

      Yes, but the more I thought about committing to a big load of peaches in one day the less practical it sounded to plan that much canning at once.

      Comment by Lynn Shwadchuck — May 26, 2010 @ 3:17 am | Reply

      • Lynn, have you considered drying your peaches? The year before last, the peach harvest was fantastic here, and we ended up with a boatload of peaches. We dried most of them in our solar drier. They take up very little space in storage and are wonderful in oatmeal, yogurt or our homemade granola.

        Comment by Deborah Tout — May 26, 2010 @ 12:38 pm

      • I have looked at plans for building solar dehydrators. I do think that’s a good idea.

        Comment by Lynn Shwadchuck — May 26, 2010 @ 1:38 pm

      • We built a solar dehydrator 2 years ago and it was well worth the effort. We dry surplus procuce all summer long and use it in winter soups and stews. I just toss a handful of dried veggies in and let it simmer. It adds a rich dimension to the broth. I also dry kale and celery leaves and add them at the last minute to the soup. They rehydrate to a nice bright green.

        We make our own granola and “cook” it in the dehyrator. It works well. We alternate breakfasts each week–1 week it’s your porridge and the next it’s granola. They are essentially the same ingredients, just put together differently. We do add pecans to our granola–we are lucky enough to live in an area where pecan trees thrive.

        Comment by Deborah Tout — May 26, 2010 @ 2:50 pm

      • How about sharing the specifics in your Ning network blog? Then if I actually make one and use it, I could make a page on it in the site as well. You have hands-on experience. I don’t want to post something I picked up somewhere else and haven’t tried.

        Comment by Lynn Shwadchuck — May 26, 2010 @ 3:28 pm

  63. Yeh, I hear you about the canning chore. It always happens at the hottest time of year, too – eh? My mom and I can tomatoes. Luckily our basement, where the gas stove is, is nice and cool. She cans a yummy tomato consumé which we make our soups with all year. It’s delicious in your cabbage soup – along with turnips. ¡ciao! Connie

    Comment by Connie at highdesert.rose@yahoo.com — May 26, 2010 @ 4:25 am | Reply

  64. Hi Lynn, I made the cabbage soup. It was great. I’m probably more of meat eater than you are, so I added Italian sausage, fennel seed, cayenne, and fresh thyme from the herb pot. In this house, we’ve got Italians and Louisianians. Happy cooking.

    Comment by Tom — May 30, 2010 @ 4:57 pm | Reply

    • Hi Tom,
      Funny, I have a German friend who’s always said I should add caraway seeds to it. I think cabbage soup is a bit of a blank slate…


      Comment by Lynn Shwadchuck — May 30, 2010 @ 5:59 pm | Reply

  65. We eat many different grain-based meals for breakfast. I have 2 quart mason jars of wheat, oat, and rice ground on our kitchen aid as cereals. Our cast iron enamelware #7 dutch oven cooks the grains with residual heat after boiling. We add powdered milk, many different dried fruits, some fresh fruit, cinnamon, nutmeg, butter and a bit of sugar in our widely varied cereals. The based grains are cheaper than bulk quick oats and have a pleasing texture. They are also organic. We have done this for so many years that we don’t think of it as anything but normal. The taste of fresh fine-cracked grains is just outstanding. These same cracked grain bases are also spiced differently for savory dishes and sides.

    Cracking the grain can be done in a blender, or better a HD blender like a vitamix. We use a grinding attachment for our kitchen aid mixer. The ritual of making our own fresh organic grain cereals for breakfasts and other meals is satisfying. The cost of these bulk grains, and their amazing storage life should have people flocking to them and buying bulk. When we grind, we grind 12 quarts of grains, 4 each of brown rice, wheat and oats. These cook faster, saving more energy. Overnight soaking is often employed to speed cooking.

    I am glad you are doing this site. Bulk organic grain cooking is one strong way to go, both sweet and savory. These grains make great side dishes, main dishes and desserts. Sounds like a hassle, it isn’t. The rituals round out one’s life and grinding your own brings you into closer touch with food production.

    Good all around, and a smaller footprint. Very importantly, this also positions one for the big downturn now evident when everything changes. We buy bulk grain in 5 gallon pails. Huge savings and protection from supply disruptions. Everyone should have a couple of hundred pounds of grain hanging around in these uncertain times. As it turns out, you will find you prefer eating fresh ground grain. So the right thing to do, is the best tasting, and the best from a standpoint of your budget and preparedness. Try it, you will love it.

    Comment by Michael Dougherty — June 7, 2010 @ 9:23 pm | Reply

    • Thanks, Michael. This is worth a new page on the site. I’ve been dragging my feet over buying some sort of grinder and I think you’ve just about convinced me. I have friends who store pails of whole grains, so I know you’re right. It’s important that people not go off half-cocked stocking up on things they ‘should’ have if they aren’t in the habit of actually using those foods. You do a great job of selling us on the comforting rituals and the flavor!

      Comment by Lynn Shwadchuck — June 7, 2010 @ 10:08 pm | Reply

  66. I’m definitely in the cabbage soup cult now. I add 1/2 jalapeno to the recipe and use agave instead of the sugar. Sometimes I add a rutabaga or chopped up potato and some fennel seeds, too. It’s fun to make it a little differently each time.

    Comment by lona — June 9, 2010 @ 3:45 pm | Reply

    • Awesome! Someone I know here asked me exactly how much cabbage to put in. I looked at the recipe on the site and it does say ‘a whole one’. But when making the big batch (lasts two people a week) I often use nearly 1 1/2 cabbages, depending on the size. I read an article about growing cabbage recently and they can vary in size from 6″ to 12″! Now that I’m making soup for one again I use 3/4 of a regular size cabbage and half the recipe’s other ingredients. I’ve had some notes from folks who are shocked at the quantity of vinegar and sugar, but maybe they didn’t add enough cabbage and water.

      Comment by Lynn Shwadchuck — June 9, 2010 @ 3:59 pm | Reply

  67. I like your ideas! I don’t know how I do it but I’ve found I spend way less money. $150 a month on food for me living as a single gal in Chicago is a lot. I usually spend about half, sometimes less. 🙂 I love to cook and have found great prices on produce in my neighborhood…maybe that’s why. Good luck to everyone trying to eat better. ❤

    Comment by Sandra — June 17, 2010 @ 6:48 pm | Reply

    • Hi Sandra. Well, I’d be very interested to know how you do it! I know a single gal who just went on a very small fixed income whom you’d be helping a lot if you could itemize a month. Please join our Ning network and share! (There is a possibility it’s more expensive to eat in Canada.)


      Comment by Lynn Shwadchuck — June 17, 2010 @ 7:58 pm | Reply

  68. Aloha Lynn,
    I’m back after months. Thanks to your site I discovered the virtues of cabbage soup. I saw it from Knustlters… and today too.
    I am from Toronto, and have been living on a tropical Hawaiian island of Kauai for 10 years.
    Food prices are steadily rising here. ( I am guessing a 30 to 40% price hike already0) A small cabbage costs $2.50! or $1.50 a pound.
    95% of all our food here is brought in by ship. ( and our oil too) Yikes!
    I appreciate the photos of your pantry,and fridge.

    I had better connect with the farmers and start buying in bulk – fresh produce and start pressure canning like my grandmother did.

    What kind of pressure cooker – or Canner do you have? I am thinking of getting the 10 quart Fagor, but it only allows 4 pints at a time.

    I have 2 Fagor pressure cookers ( 2 — 6 quarts).( I learned about them from a aryvedic (sp?) vegetarian cooking teacher.)
    I never thought was a cook. The fagor is awesome, and come with a instructional DVD and cookbook. You can cook black beans, in 4 minutes, plus 11 minutes with no overnight soaking.Imagine that.It reduces cooking time by 70%, and keeps nutrients in.

    Comment by Karen — June 17, 2010 @ 9:18 pm | Reply

    • Hi Karen,
      Well, in at least one way Eden is not all it’s cracked up to be. Cabbage is a northern veggie. It likes cool weather to grow and it needs cold storage to last all winter. Buying cabbage in Hawaii is like buying mangoes in Toronto. What about growing a few kale plants in a big pot? You could have it fresh every day in miso soup. There have to be amazing veggies growing there somewhere.

      Canning’s a great plan. My pressure canner is a Mirro 22 qt. from Canadian Tire – $99. I can put 14 pint jars in at once. You don’t need the high-end brand for canning, I’d say. I canned some kale and even though it looked like there was no liquid left in the jars, they kept all winter. Only one wasn’t sealed properly. I use it for my boiling water bath canning because it’s heavy and heats up faster and holds more jars than my enamel pot. Pressure canning processing times are really long – like seventy minutes, so it makes zero sense to do only a few jars at a time. The most important homework I did before buying the Mirro was to decide what kind. The kind with a replaceable gasket and a set of three weights, hands down. The old screw-down metal-on-metal expensive kind is not better. And a dial gauge has to be watched constantly.

      Here’s to finding a farmer out there! Some community-supported agriculture. That’s what you need.

      Comment by Lynn Shwadchuck — June 17, 2010 @ 10:03 pm | Reply

      • Hi Lynn,
        Dear Lynn, I will be in Canada shortly, and may pick up a Mirro 22 quart pressure cooker.Thanks for your suggestion.
        We can grow COLLARDS. In fact, our collard plant grew about 4 feet tall and became a collard tree.
        Yesterday, after reading your site, I weeded then SEEDED the Vegetable GARDEN with collards and kale and cabbage.
        I am about to continue… Thank you for your INSPIRATION.
        I will find farmers participating in community-supported agriculture.
        I look forward to seeing how to make a SOLAR DyhdRATOR
        Aloha, Karen

        Comment by Karen — June 18, 2010 @ 7:22 pm

  69. Know you thru Kuntsler’s blog. Your cabbage soup recipe is THE DEAL. I guess I’m not a black bean soup person, cause it wasn’t a hit. Still a fan, though. And btw, always am looking for a new, healthy recipe! Thanks!

    Comment by mm — August 28, 2010 @ 1:34 am | Reply

  70. Lynn • How do I go about getting copies of your recipes? The PDF file of recipe cards does not work for me. Is there some place I can send $$$ to in order to get copies? The recipes look marvelous and are of foods that I particularly like to eat.


    Comment by Carol Oldershaw — September 4, 2010 @ 9:31 pm | Reply

  71. Hi Lynn, thanx for sending the link, I really do LIKE the site/recipes/concept, and I LOVE the wholesome food which I used to eat all the time. Am getting back to it now, you have prodded me into action!! Shirley

    Comment by Shirley White — September 30, 2010 @ 1:27 pm | Reply

  72. Lynn, I got started on my “vegetarian diet” via the china study. Loved the book so much I shared it with a “friend” We are now happily married. 🙂 Anyway enough about me. I am very happy to have some kindred spirits out there trying to eat better without being totally vegan. Its not that I am opposed to eating meat but like you say over and over again, Americans eat way too much meat! Not to mention the maltreatment and carbon footprint. Plus I love beans and legumes. My kids are even ok with most of what I cook. I look forward to trying your soup.

    Kudos to you for the site and keep up the good work.

    Comment by Jeanette — October 22, 2010 @ 1:05 am | Reply

  73. I’ve been following your blog for a few weeks now, and tried some recipes, made some modifications of my own. I’m hoping to become more self-reliant as the months roll on, joining a CSA farm nearby, and the food co-op. I’m interested in setting up a root cellar, but I’m curious as to how you keep the critters out? My house was built in 1934, and is far from airtight. I keep the mice out of the groceries by repackaging anything they might could get into. But how do you keep them out of a root cellar?

    Comment by Mary Fairchild — October 28, 2010 @ 4:42 pm | Reply

    • I worried about that, too, until I saw my friend Eric’s plastic tubs with snap-on lids. No mice get in. If you’re talking about raccoons, then I have no solution!

      Comment by Lynn Shwadchuck — October 28, 2010 @ 4:46 pm | Reply

  74. Lynn, It’s fun to come back to your blog. I always enjoy reader comments… but it can be difficult to read through them all. Did you ever think about categorizing them in some way? Glad to see that my haybox idea made the cut… hope some readers have tried it out. I found a recipe that I was hoping might make it onto the site as it is great, easy to make, stores very well and can use lots of stuff from the garden. It’s a cold bean salad…. nothing really new, but thought it would fit well with the philosophy of the site.


    Black beans – drained and rinsed
    Fresh tomatoes – diced
    Onions – green, red, white diced small
    cucumbers – diced
    Bell pepper – any color diced
    Corn – frozen
    cilantro – minced
    Avocado – diced
    Jalapeno pepper – diced tiny
    Quinoa – cooked with a bit of salt or seasoning

    Lime juice – fresh 4 parts
    Olive oil – 1 part
    Honey – to taste
    salt – to taste

    I make a BIG batch of this and keep it in the fridge. Great on a tortilla, pita or just in a bowl.
    Hope someone enjoys this.


    Comment by John Merritt — October 29, 2010 @ 11:02 am | Reply

  75. The ONLY way I ever kept racoons out was to put everything into galvanized steel trashcans and tied the top down by running a rope through the handles on the sides and the top and tying it down tight. Ants can be kept out by caulking the gap. Critters just chew through anything plastic.

    Comment by John Merritt — October 29, 2010 @ 11:06 am | Reply

  76. Thanks for the cabbage soup recipe. I try to eat simply, but keep finding it really boring, as I have no idea what simple things I can use to flavor my main recipes with. Beans without seasonings or something to add flavor get old really fast.
    I am also trying to eat locally, as I don’t think we will be able to afford or even get the foods from across the nation and across the world, as we do now, for very long. I cannot seem to grow anything, as where I live, just a city lot, has lots of 100 foot tall evergreens. I have been experimenting in the last years, but no luck so far. What will grow in the shade, and how to do I keep the deer and rabbits from eating it, without fencing my yard? My yard is the only one left on my block without a fence, and the deer come through it to make their “rounds”. I do not want to fence it (even if I could afford it, which I cannot), as it would force them to walk down the street which is dangerous for the deer. Any advice? I have tried to grow potatoes, sunchokes, radishes and onions, none of which have survived.

    Comment by Janet — December 20, 2010 @ 6:11 pm | Reply

    • Hi Janet,
      What you say about the boredom factor with beans is the reason I have different beans in different ethnically-flavored recipes. Indian curry for lentils and chick peas, white folks’ poultry stuffing flavor for black lentils (Black and Orange), Jewish sweet & sour borscht for Cabbage Soup and Red Soup – Beet & Bean Stew), Mexican flavour for pinto beans in tacos, Cuban flavour for black beans, Italian for green lentils with tomatoes.

      I have a deer problem, too. I spent $200 for an electrified string – the cost included the metal stakes, the wire-threaded rope, the plastic insulating clips, and the pulse unit – got it at a TSC farm supply store. But if you have too much shade there’s nothing that you can eat to be grown there. I know thee are leafy and flowering plants that grow in shade, but no fruits of vegetables. You need to find the spots that get some hours of direct sun and make a vertical planting like pole beans or tomatoes or cucumbers strung up tall, so you make the most of it.

      Comment by Lynn Shwadchuck — December 20, 2010 @ 6:24 pm | Reply

  77. I’ve read your comments on Jim Kuntzler’s website, and I’m glad to have finally taken the time to check out your site. We’re in rural northern California, homesteading, gardening, cooking, and generally living much as you recommend. One valuable tool I’ve recently discovered is thermal cookware. I’m using the 8 quart Thermos Shuttle Chef, as I too cook soups and stews in large quantities and freeze meal sized portions. All I do is bring my ingredients to a boil for about 15 minutes (a few minutes more for chunkier stews), then put the cooking pot into it’s thermal sleeve for a couple of hours or even overnight. The veggies come out much brighter and fresher tasting than simmering. And it saves a lot of propane. Next on my list to try is using it for baking.

    Comment by Carol Hughes — January 18, 2011 @ 12:13 am | Reply

    • How timely this is! My British friends are thinking about hitting the road, but because they’re health-conscious vegetarians, they can’t eat in restaurants. I had suggested using a crock pot in motel rooms, but with a propane camping stove they could make great use of this! I’ve only started using a slow cooker for beans lately and I’m sure I’ve saved a lot of electricity. This is the next step.

      Comment by Lynn Shwadchuck — January 18, 2011 @ 12:35 am | Reply

      • Sounds like a kind of expensive update of an insulated haybox. I was looking at some instructions for them on the GreenWizard discussion board recently…


        I tried using one a few years ago, creating it styrofoam packing materials in a cardboard box. I wasn’t particularly impressed with the really dull stew that resulted, but I think I put in too much water. Certainly the stainless steel looks good, but I’m a bit startled by the +$150 prices I saw online for it!

        Comment by Mary W. — January 18, 2011 @ 2:29 am

  78. What a good post – the Thermos Shuttle Cooker! I had never heard of it. It seems much more energy efficient than the crock pot. I’m always criticizing the crock pot for electric consumption and possible fire hazard when not at home. I’m so glad to read about this cooker. I make my soups and beans in the pressure cooker – but I like this alternative. Thanks. Connie

    Comment by Connie at highdesert.rose@yahoo.com — January 18, 2011 @ 2:24 am | Reply

  79. Hello 10 in 10.

    I’ve noticed your site from your comments on James Kunstler’s blog and I have a breakfast recipe suggestion that is kind of a riff on your pre-prepared oatmeal.

    I was listening to Vandana Sheva on DemocracyNow or some such place and she was talking about how much more sense millet made than rice as a staple for many peoples of the world. Good nutrition, easier to grow, etc. I gather from Wikipedia that this is because it is a very old, hardy, dry-land crop that is well adapted to less-than-ideal soil conditions.

    I had never really liked millet before and hadn’t had any in years, but I thought I’d try to work it back into my diet a little bit. And guess what. I’ve discovered it makes a very pleasant, simple, and satisfying “pre-fab” breakfast when served as a hot cereal with plain soy milk. It is a very nice alternative to oatmeal and I seem to like it a lot better these days.

    Nothing to it. Just take the pot cold millet out of the fridge, spoon some into a bowl, add some soy milk and stick it in the microwave for a couple of minutes. Of course, if you don’t like microwave ovens you can just put some in a small pot or pan and heat it that way. Or even have it cold. The main thing about the millet is that it is very starchy and sets up pretty solid in the pot. I’m sure you could fry it up just like some people do polenta, but I like to just break it up with a spoon as I transfer it from the pot to a bowl.

    Here is how I cook it at my home at 6,000 feet elevation.

    Take a medium-sized stainless steel pot and a coffee mug and then add one mug millet, three mugs water, and a scant tea spoon of salt. Put the pot on a matching-size electric eye, set the temperature at 100 percent and the timer at 9 or ten minutes. The timer will go off just as the contents come to a boil. When the buzzer goes off, turn the burner down to 20 percent and set the timer for thirty minutes. When the buzzer goes off again, turn the pot off and let it cool completely on the stove before putting it in the refrigerator. The waste heat warms your kitchen and not your fridge, so in the summer time let it cool outside so you don’t waste the coolth you (and everybody else on the planet) probably have to pay for. Spoon out a bowl out when the millet is hot if you want, immediately after the buzzer goes off. It’s done. But, as mentioned before, if you let it cool it sets up pretty solid and it takes a few moments more to get it into a form that is convenient to eat with a spoon.

    Depending on your own digestive system and whatever your personal conviction is with regard to mixing fruit and nuts with soy, you can add these items to the millet when you cook it. Personally, I prefer to eat some fruit about 20 minutes before or about 45 minutes after eating a bowl of millet-with-soy milk cereal. But if I mix everything together it still seems very easy to digest.

    Really cheap, really fast, and really simple. Plenty of protein.

    Comment by Tom Ashcraft — January 18, 2011 @ 4:15 am | Reply

  80. thanks for this,

    I was looking for something to help my vegetarian budding eco conscious college student develop lifelong healthy cheap eating habits and your blog spells it all out so concisely.

    I would like to print the recipies for her but, the pdf of the recipie cards is not loading for me..the link opens a new page and never loads.

    Comment by Valerie — January 26, 2011 @ 6:57 pm | Reply

    • Oh, Valerie, your comment is music to my eyes! If only…

      Comment by Lynn Shwadchuck — January 26, 2011 @ 7:08 pm | Reply

    • well, i hit send by accident, and then had to get back here to explain… if at your home page and you click on the link on the left, ‘sustainable recipies to print,” the link on that page does not work

      I did however find a link that worked from a different page, but in typical jumping round the net fashion, I am not sure where.. I do know it was on a list of blog posts on the right

      anyways, thanks for this site, I will tell my daughter about this blog, and make her a little book with the recipies..

      Thanks for sharing ! your blog is relevant to so many issues, health, environment, and to me, the best of all is the simplicity of preparing and enjoying good basic food.

      Comment by Valerie — January 26, 2011 @ 7:09 pm | Reply

  81. I ran across your website and am glad I did! I’ll be trying different flavored varieties of your cabbage soup and will be looking at your other recipes. Thank you.
    A couple comments: Regarding soy, I’ve read that one should concentrate on eating the fermented varieties, such as miso, tempeh, or natto; that those don’t negatively affect hormone levels.
    Also, I’ve read that grains have phytic acid (?) or something like that) which people can’t digest well. It was recommended that the grains be either sprouted first, or pre-soaked to ferment such as with sourdough or in kefir to remove the negative substance.

    Comment by Nance — January 27, 2011 @ 3:42 am | Reply

    • Yes, I mentioned the business about soy and using tempeh on my ‘bad vegetarians’ and ‘fake meat’ pages. I’ve heard the stuff about digesting grains. My belief/understanding is that our environment is so pervasively poisoned that some of our immune systems are compromised in a whole range of ways. This leaves us the job of figuring out our individual sensitivities. So, the tip about sprouting is helpful if someone suspects grains are causing them trouble.

      Comment by Lynn Shwadchuck — January 27, 2011 @ 5:17 am | Reply

  82. I was reading about your yogurt making method. I recently bought a YoLife yogurt maker…I love it! It comes with two cover choices. I use the tall one and two wide mouth canning jars fit perfectly, plus, a smaller jar for extra. I have been using organic milk but it’s rather expensive. This last batch is my best one…I used unflavored gelatin and it’s just like commercial…only better 🙂 Next time, I’ll try powdered milk and see how that turns out. Thanks for a great website 😀

    Comment by Mary — January 30, 2011 @ 6:44 pm | Reply

    • Thanks, Mary. I used the gelatin for a few years and then just decided I don’t mind it kind of runny. And I used to have to dump the odd batch that didn’t seem to have set, presumably because the culture was old. But now that I have lower thickness standards, I put it in the fridge even though it’s quite liquid and it sets well enough, the culture has been fine for ages.

      Comment by Lynn Shwadchuck — January 30, 2011 @ 10:33 pm | Reply

  83. re. saving money on the grocery bill

    As food prices climb with fewer and fewer suppliers resulting in less competition, this is a timely article.
    I might add that the $150. per month monthly shopping bill is good news for the Boomers many of whom are trying to make ends meets with incomes restricted to CPP and OAP.
    Many thanks for this.

    Comment by Craig Pittman — February 6, 2011 @ 1:50 am | Reply

  84. re: your comment on Kunstler’s site about how Americans should not ‘eat more than our share.’ The people at the bottom of the heap are not in no danger of even getting their ‘share’. Try getting by on food stamps if you are a single old lady, or the crap at food banks people give away because they don’t want to eat it themselves. That’s if there IS a food bank and you have a CAR to get to it. Don’t mention buses. They cost an arm and a leg, and hardly ever go where I need to go because they took a lot of routes off.

    It always BUGS me to read how we should all buy EXPENSIVE organic food, or grow all our own. Ever occur to you and all your ilk–numerous ‘survival sites’– that POOR PEOPLE DON”T HAVE A PLACE TO GROW FOOD AND CAN”T AFFORD TO BUY SEEDS… Maybe, don’t even have a CAR to go to a garden center, if there is one.

    Poor means buying your food at the Dollar Store, living on dented cans, lots of potatoes, beans and cabbage or whatever is in the reject veggie bin. I could scream at the sight of another bean. I don’t drink coffee because I can’t afford it. I have teeth pulled that could be fixed. Hey, but I guess that’s organic, isn’t it?

    WAKE UP OUT THERE IN HIPPIE LAND. Lots of folks are barely scraping by. Not everyone is waddling from one fast food joint to another.

    Comment by roxana — February 7, 2011 @ 5:38 pm | Reply

    • Thanks Roxana, for your very real wake-up call. We will hear more of this as many boomers who some might call hippies wind up on low incomes in old age. I actually do have friends in your situation. Some don’t have proper cooking facilities and a small slow-cooker is a big help. Naturally most city people on low incomes don’t have gardens, unless they’re lucky enough to live within walking distance of a community garden. I agree that putting personal emphasis on ‘organic’ while a big percentage of the world goes hungry is just wrong. Personally, my daily meals rely heavily on oats, cabbage, and beans and I don’t see a day coming where I’ll be tired of this. It’s been a decade already. I hope with your ability to articulate the problem you’re an advocate for those in your town who aren’t so literate and don’t have the internet savvy to post comments on blogs.


      Comment by Lynn Shwadchuck — February 7, 2011 @ 5:56 pm | Reply

  85. Excellent tips on garlic, thanks. Jeez what don’t the import from China these days.
    I love garlic and will be adding it to my garden this spring.

    Comment by Craig Pittman — February 8, 2011 @ 12:49 am | Reply

    • Around here people grow garlic, even if it’s the only food they grow.

      Comment by Lynn Shwadchuck — February 8, 2011 @ 12:58 am | Reply

  86. Re. Supplies. Lynn – I suspect you may be a Capricorn with the marvellous organization and planning involved here.

    Pot lucks are such a fine way of eating well, enjoying new foods and for stetching the food dollar.

    Comment by Craig Pittman — February 8, 2011 @ 10:38 pm | Reply

  87. Trucking back a load of peaches from Niagara for canning is a super idea. If enough local interest is generated that might determine the size of truck and perhaps other crops could also be considered.

    Comment by Craig Pittman — February 9, 2011 @ 3:49 am | Reply

    • You’d think so… I must have bought 28 baskets of peaches and pears, so a truckload isn’t that many people.

      Comment by Lynn Shwadchuck — February 9, 2011 @ 4:04 am | Reply

  88. re. The China Study – Consumption of Dairy Products.

    Wow it just goes to show how we tend to accept certain habits and practices as being based upon sound science. “Milk is good for you’ Perhaps not! In addition I had never considered the environemntal impact of dairy herds.

    I am going to explore further sources of plant protein.

    Comment by Craig Pittman — February 14, 2011 @ 6:20 pm | Reply

  89. Lynn, your garden section is chuck full of really cool ideas and helpful hints. This spring will see the first garden at my cabin in more than ten years. This time I am going to do it right. Many thanks for this.

    Comment by Craig Pittman — February 26, 2011 @ 9:58 pm | Reply

  90. Hi Lynn – We’re eating the cabbage soup regularly and it’s a real hit! Thanks v much

    Comment by William Coleman — March 26, 2011 @ 3:46 pm | Reply

  91. Over the past year I have gradually been eating more vegetables and less meat in an effort to improve my diet. This was a challenge since when eating in a restaurant I would normally request they not include any vegies with my meal. I know – yikes eh. Last November I moved into an eco-village for a four month stay. It was vegan and I was doing manual work outside 4 – 6 hours each day. I found that my energy levels began to drop to the point where it was a bit of an endurance test by the end of the four month stay. My weight dropped from 215 (I am 6’1″ and big boned) to 181 lbs. When I returned to Canada I went on a bit of a binge eating mostly meat and potatoes. I found I’d lost my taste for meat and then I discovered this site and the 10in10 Diet. My energy levels are back up, my weight has leveled off between 185 and 190 and I feel great. I still eat the occasional bit of meat but I think I will likely be meat free in the next couple of months. Now I understand that this is not only good for me but helpful for the planet as well.

    Comment by Craig Pittman — March 27, 2011 @ 1:15 pm | Reply

  92. Hi Lynn,

    Tried your bread recipe and technique with great results! I used 2 cups of white flour — I haven’t made bread since at least 1992 as nearly as I can recall so I wanted to increase my chances of success. The texture is great, it slices beautifully, and it baked divinely in our outdoor cob oven. Thank you! I’m going to try the kneading and gluten-activating techniques with some other recipes too, since I am constitutionally incapable of leaving well enough alone.


    Comment by Mary W. — April 15, 2011 @ 1:43 am | Reply

    • “Since I am constitutionally incapable of leaving well enough alone” sounds like me! My newest discovery is letting all three risings happen in the fridge, 12 hours each. This eliminates all the fussing with warming the oven and planning on when it will be finished. So the plan is to do the mixing & kneading after breakfast, let it rise all day, punch it down before bed and let it rise all night, then form the loaves and let them trise all day and bake in the evening when electricity is cheaper. All, covered with plastic wrap. And a good thing about cold dough is it rolls out well if you want to make something thin.

      Comment by Lynn Shwadchuck — April 15, 2011 @ 1:56 am | Reply

      • Experiment 1 — I used Debra Madison’s sandwich loaf recipe (mostly — see constitutional incapability cited above), substituting half whole wheat flour for her all white. I used your method — the electric mixer for two minutes, and the snake-knotting kneading procedure. The texture of the bread is excellent, just as before, and it slices beautifully. The crust isn’t as soft, but I used mostly water and some powdered milk instead of 2% milk, so I think that explains that. It didn’t rise quite as much in the loaf. I think that may be because instead of 1/4 cup molasses the recipe called for 1 Tablespoon of honey — so not as much sugar for the yeast to work on. This is just a working hypothesis at the moment. Next time I’m going to try the same recipe but either increase the honey or add some sugar to equal the 1/4 cup.

        Sadly we don’t eat all that much bread so the experiment will have to wait a bit! I eventually will try it in the fridge, but so far it’s working as an easy evening project.

        Comment by Mary W. — April 20, 2011 @ 4:56 pm

  93. Hi Lynn. Great blog. Wish I’d seen it last week before we did our “Go Local” challenge. (http://talesofgoodness.com/2011/07/04/go-local/ if you’re interested.) Regardless, I agree wholeheartedly with your approach to being green and sustainable. I especially like the term “eat like a peasant”. Balance in all things!

    Curious, we live in the north and have a very short growing season. What do you do to extend your season/ store produce?

    Thanks again and keep up the good work!

    Comment by Andrea — July 8, 2011 @ 1:42 pm | Reply

    • Hi Andrea,
      We have a proper root cellar as of this spring. There was an unvented cellar under the screen porch and now it’s vented and the roof is insulated. I’ve heard from local organic market gardeners that the later you plant root veggies for winter storage the better. This is opposite to my fear that I’d planted carrots and parsnips after last frost instead of as soon as the earth was workable, which you can do for early harvest.

      Most of our friends here north of Kingston have raised beds. That’s the surest way to increase the soil temperature and lengthen the season. Craig and I are focused on composting like mad to ameliorate the sandy soil. We’re fortunate to have huge maple trees that supply heaps of ‘dry stuff’ (carbon) and lots of weeds and stray saplings and suckers that supply heaps of ‘green stuff’ (nitrogen) as well as a swamp for organic goo. Craig has made a point of filling our 4x4x4′ bin with these layers. We’ve already had a wheelbarrow full of finished compost from the second bin, which included the winter’s kitchen waste. Once we have deeper beds from adding all this, then we may get some cedar logs and dig out the paths between the beds.

      A lot of what we store is in the form of Ontario produce bought, canned and frozen. And it really helps to have a large network of local gardening/preserving friends who share experiences. Ours grew out of a group who took a course from a woman who wrote a book on organic gardening. We trade seeds, seedlings and excess produce as well as tips. Self-reliance isn’t a solitary venture. We’re aging Boomers and realize we’ll need the support of good friends as we meet future challenges.

      Please ‘like’ the 10in10Diet Facebook page. That’s where active conversations are likely to brew up!


      Comment by Lynn Shwadchuck — July 8, 2011 @ 2:49 pm | Reply

  94. Hi Lynn…I check out your site every so often…I like your revamped home page. You have lots of good information and recipes here…thank you! We made your cabbage soup two weeks ago…it’s really good but we didn’t put as much vinegar and sugar in ours. We have been following the Fast-5 eating plan for over a year now. If you are curious about it, go to my blog and and look for the link that tells about under the heading “living green and healthy.” We have both lost weight and feel that it is getting our bodies adjusted to lower comsumption of food. We are also aging baby boomers 🙂

    Comment by Mary — October 20, 2011 @ 5:37 am | Reply

    • Thanks for noticing the home page. Fun art on your blog. We aren’t really trying to lose much weight and fasting 19 hours a day is never going to happen here (sounds like a Buddhist monk’s day to me – I did it in retreat for a week or two.) Exercise is important to us. We have the Wii system and are having a ball with it as well as doing at least 45 to 60 minutes a day of good working out.


      Comment by Lynn Shwadchuck — October 20, 2011 @ 12:25 pm | Reply

  95. Hi…Just my two-cents on making your own probiotic yogurt…excellent article by the way-thanks! I’ve been making yogurt for 35 years now and I can count on one hand the packages of yogurt starter I’ve had to buy-such is the case when you keep your batch going until it weakens-over a year or more! Recently I’ve added a 6 strain probiotic capsule to the starter mix after seeing the high price of both the capsules and ready made probiotic yogurt. (Note- it does take a full 24 hours the first time using them, then regular 3-4 hours thereafter)…Huge savings to be had making your own! Another point I want to make is that making yogurt ‘cream cheese’ is super simple and this opens the door for far more uses. I just take a coffee filter or basket type fine mesh sieve and suspend it overnight in the fridge over a large measuring cup. The whey drains off which can then be used in smoothies and the resulting cheese is similar to Greek yogurt in texture. The uses are: cheese cakes; veggie dips; brownies- whatever you use cream cheese for. Mind you, it is more tart so if need be- adjust to taste. Personally, I use powdered stevia as a sweetener and it bakes well. My dogs love their daily ration of this yogurt and they’ve never had digestive problems ever. Peace, Mairi

    Comment by Mairi — May 9, 2012 @ 5:58 pm | Reply

  96. Hi Lynn, I want to start a version of your 3-bin Compost Bin and have a question about filling the 1st Bin. While you’re filling it up with greens and browns, do you turn it? Or do you leave it in layers until completely full? I’d appreciate any suggestions. Thanks.

    Comment by cozintransit — March 27, 2014 @ 1:51 pm | Reply

    • Thanks for visiting my site! Nope, don’t turn it, just make layers. And don’t forget a little organic rotting stuff as the third layer. We use swamp muck. Some people use a bag of commercial manure, but I can’t see how something that’s been sterilized would work. Be careful not to use too many dry leaves and then rush it. Then your compost is really just finely ground leaves. You can turn it if you stick your hand in after a couple of weeks and it feels hot in the middle. You then want to get some of the outside mix into the middle so it can ‘cook’.

      We have a lot of weeds and stray tree saplings here, so getting ‘green’ is easy. If I lived in a place where all I had was lawn clippings, I think I’d be taking a garbage bag into the wild and harvesting weeds. (Before they go to seed, of course.)

      Comment by Lynn Shwadchuck — March 27, 2014 @ 2:00 pm | Reply

      • Thank you for getting back to me so quickly. I’ve wanted to start composting for a couple of years now, but was too worried about getting it right. I don’t know if I can get my hads on swamp muck (I live in NY), but will start with vegetables and fruit from kitchen scraps. Your site has such great information. I’ve enjoyed reading your posts!

        Comment by cozintransit — March 27, 2014 @ 5:26 pm

  97. Took my turn at the Red Lentil Curry. Though I wouldn’t know the difference between a chop and a dice off-hand if I racked my brain, I somehow managed not to ruin the dish and ABSOLUTELY loved the taste, texture and flavors. I honestly cannot remember having eaten a dish where I was full yet didn’t feel as if I was carrying a tiny boulder around in my stomach the next day. Great nosh – and a dish I’ll happily be cooking again tonight.

    Comment by Blair H. — December 5, 2014 @ 5:13 pm | Reply

    • Glad it worked for you! A friend recently discovered that asafoetida is the essential dal spice. I haven’t tried it, but any Indian grocery store will have it.

      Comment by Lynn Shwadchuck — December 5, 2014 @ 5:51 pm | Reply

  98. hi lynn
    i enjoyed reading this and appreciate all efforts to address food security. i’ll try digging the garlic

    best from liz

    Comment by liz — March 22, 2015 @ 2:17 pm | Reply

    • I’ve come to the conclusion that the best things you can grow, if you have to choose, are onions and garlic. The quality is so superior that everything you cook from basic supplies tastes delicious.

      Comment by Lynn Shwadchuck — March 22, 2015 @ 2:46 pm | Reply

  99. Perhaps I missed it, but what strains of probiotic capsules did you use to make yogurt? Am wondering if l.gasseri, b. bifidum and b.longum would work. I can’t tolerate the store bought strains.

    Comment by timbucktusueRose — August 28, 2015 @ 4:05 am | Reply

    • Why don’t you go ahead and try it? I’ve been using starter from a cheese-making supply company for a couple of years now. I use a sixteenth of a teaspoon in 2 litres of whole milk and keep it in the yogurt maker for 12 hours. Perfect every time and very thick. It’s a ‘direct starter’, so you can’t start the next batch with a bit of the last batch. It has a mixture of bacilli, but not ramnosus.

      Comment by Lynn Shwadchuck — August 29, 2015 @ 1:53 am | Reply

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