BREAKFAST

Greet the morning with a strawberry-centered breakfast that will keep you energized for whatever the day has in store.

SIDES AND ENTREES

These delectable strawberry recipes are perfect for lunch or dinner when you’re craving an extra dose of berry goodness.

DESSERTS

End the evening on a sweet note with these fruit-forward treats that perfectly highlight the jammy flavor of fresh strawberries.

The post 33 Yummy Summer Strawberry Recipes—from Breakfast to Dessert appeared first on Forks Over Knives.

Legs Up the Wall (Viparita Karani)

If you’ve ever taken a yoga class, it’s highly likely you’ve heard the teacher recommend this pose for improving your sleep. Elevating your feet above your heart improves circulation in the torso and head so your heart rate can slow down, your muscles can relax, and your digestive system can function with more ease.

1. Lay down on your back so that your legs are parallel to a wall or the edge of your bed.
2. Using your hands to help, scoot and rotate your body until you are perpendicular to the bed or the wall and your legs can stretch vertically up the wall or hook over the top of your bed. Allow your arms to rest anywhere that feels comfortable.
3. You may need to inch your butt closer toward the wall or bed once your legs are elevated so that they are as straight as possible, but only go as far as feels comfortable for you.
4. If you feel any pressure in your low back, you can place a pillow or folded blanket underneath your tailbone/low back for added support.

Child’s Pose (Balasana)

This classic seed-like shape is a gentle and effective yoga pose for mellowing out a busy mind so you can catch some Z’s. While you’re welcome to do child’s pose without any props, placing pillows or a bolster underneath the torso is extra supportive and can feel incredibly soothing when sleep isn’t coming easily.

1. Kneel on the floor or your bed. Bring your big toes to touch and open your knees out as wide as feels comfortable.
2. Lower your torso down between your thighs until your head touches the floor or can rest on a prop, such as a pillow. Extend your arms overhead or stack one palm on top of the other to create a pillow for your forehead to rest on.
3. Alternatively, place a yoga bolster or pillow in between your legs so that one end is wedged between your thighs. Keeping knees wide, lower your torso down onto the prop so that your belly, chest, and head are supported by the cushion. You can wrap your arms around the top of the prop or underneath it.

Supine Twist (Supta Matsyendrasana)

This gentle twist is a treat for your body, mind, and spirit. There are many ways to approach the shape of your legs depending on the mobility of your hips, so find a position that’s comfortable but still encourages a lengthening sensation down the spine and legs. Gently rotating throughout the torso helps loosen tight muscles that could be preventing your nervous system from entering a relaxed state where deep sleep is possible.

1. Lie flat on your back on the floor or on your bed with legs extended out long. Pull your left knee into your chest and gently draw it toward the right side of your body until your knee touches the floor or bed. If that’s difficult, you can also prop a pillow under the knee to raise the height of the floor.
2. Keep your right hand on your bent knee as an anchor and extend your left arm out to the side. If it is hovering in the air, place a pillow underneath it so you can fully relax into the twist. Gently turn your neck so you’re looking out over your left palm.
3. When you’re ready for the other side, unwind from the twist and return to a flat back. This time, keep the left leg long and pull your right knee up and over your body. Your left hand will remain on the bent knee as your right arm extends out to the side.

Seated Forward Fold (Paschimottanasana)

In yogic philosophy, forward folds are believed to be calming for the mind and spirit. Physiologically, placing your head below your heart uses gravity to deliver blood to your brain, which takes some pressure off the heart and improves circulation. (If you have high or erratic blood pressure, exercise caution with this one.) This yoga pose will gently stretch the back of your legs and low back to help relieve sleep-disturbing tightness that can build up in those areas.

1. Sit on the floor or your bed with legs stretched out long, keeping as much of a bend in your knees as you need to feel comfortable.
2. Hinge forward from your hips and allow your arms to drape alongside your legs. (There’s no need to grab your feet and pull yourself deeper, just allow gravity to do the work with this stretch.)
3. If you have a tight low back, sit up on a pillow or bolster to give your pelvis more room to hinge forward. You can also place soft props across the top of your legs to rest your torso, arms, and forehead on.

Crocodile Pose (Makarasana)

While this restorative yoga pose might not look like anything fancy, it’s a great way to ground jittery energy and reconnect to the power of deep, intentional breaths. If you’re a belly sleeper then you’re probably used to a similar position, but try doing this position on the floor instead of the bed so that your spine stays in better alignment.

1. Lie flat on your belly. Stack one hand on top of the other while the elbows flare out to the sides. Rest your forehead on your stacked hands like a pillow.
2. If your low back gets sore at any point, bend your knees so your toes point up toward the ceiling and gently sway your shins through the air from side to side.

Pigeon Pose (Kapotasana)

Also known as “sleeping swan” in the yin tradition, this classic posture is great for opening up tight hips, releasing stagnant emotions, and loosening the body to prepare it for restful sleep. This involves a little bit more active stretching than some of the other postures, so only choose it if you feel like you can comfortably relax into it and maintain a steady, slow breathing pattern. If it requires excessive effort or causes agitation, it’s likely not the best pose to help you feel drowsy.

1. Start on your hands and knees on either the bed or the floor. Gently slide your left knee up toward your left wrist until your shin is positioned under your chest at a diagonal. Your ankle will likely be near your right hip joint. Extend your left leg behind you, keeping the top of your foot facing the floor.
2. Keeping your pelvis squared, sink your weight down into your hips without rolling off onto your left glute.
3. Slowly lower your torso over your bent left leg so that you come down to your forearms. If you’re quite flexible, you might even lower your chest and forehead down to the floor and fully extend your arms forward on the floor or bed. For a more supported version of the pose, place a yoga bolster or a pillow underneath your torso to rest on and wedge a folded blanket underneath the hip of your bent leg to support your pelvis.
4. To switch to the other side, press into your hands to lift your torso and slowly make your way back to hands and knees. Repeat on the other side by sliding your right knee toward your right wrist and extending your left leg long behind you.

Supported Bridge (Setu Bandha Sarvangasana)

While an active bridge pose is known as a glute and hamstring buster, the supported version is a beautiful restorative posture that alleviates tight hips and gently lulls the body into a more tranquil state. This is another great pose to do directly in bed so that once you feel snoozy you can simply move the props out from underneath you and go straight to sleep.

1. Lie on your back on the floor or in bed. Bend your knees so your feet are flat. Pick up your hips so you can slide a pillow or a yoga bolster underneath. It should be supporting your entire pelvis and low back.
2. Allow your arms to rest on the ground with fingers pointing toward your feet.
3. Gently tuck your chin toward your chest so you maintain a long neck and anchor down gently through your shoulders and back of the head.
4. Your knees can stay bent or you can extend legs out long if that feels comfortable in your low back.

Build a Relaxing Routine

Feel free to create a mini sequence using several of the poses listed above, or pick just one that helps lull you to sleep. A calming bedtime routine might even involve a few restorative poses before a short yoga nidra meditation to really ensure your body and mind are ready for rest. Relaxation is a practice, so it’s time to get started!

The post Can’t Sleep? Try One of These Restorative Yoga Poses at Bedtime appeared first on Forks Over Knives.

Editor’s note: FOK may collect a small share of sales from some of the links on this page, though it doesn’t influence our product picks.

SWEDISH DISHCLOTHS | $21 FOR 10 AT THE SIMPLY CASA

Say goodbye to synthetic sponges, microfiber cloths and single-use paper towels. These highly absorbent, reusable Swedish dishcloths can stand in for all three. And unlike synthetic sponges and microfiber cloths, this eco-friendly option can be cleaned in a washing machine or the top rack of a dishwasher without leaching microplastics into the water system.

REUSABLE FOOD STORAGE BAGS | $58 FOR 4-BAG STARTER KIT AT STASHER 

No need to give up the convenience of resealable bags: These durable, tight-sealing storage bags are made of food-grade  silicone that can be washed and reused again and again. They also withstand temperatures up to 425°F—which means you can even use them to cook boil-in-the-bag vegetables or steam foods in the microwave. This five-pack lets you try several different bag shapes: a sandwich bag, a snack bag, a stand-up bag, and a and 2-cup bowl.

BAMBOO CUTLERY SET | $10 AT TOTALLY BAMBOO

Perfect to keep in your purse, backpack, or briefcase, this portable set of bamboo cutlery eliminates the need for single-use plastic utensils. Each set comes with a fork, knife, spoon, straw and cleaning brush in a cute hibiscus-print pouch fitted with a carabiner so you can clip it to your bag or belt loop.

ESSENTIAL LIVING WORM COMPOSTER BIN | $68 AT HOME DEPOT

Vermicomposting, aka composting with worms, is the most eco-friendly way to break down old food scraps and create nutrient-dense fertilizer for your garden. Thanks to this sleek, midcentury modern compost bin you don’t even need an outdoor space to reap the rewards of working with worms. The Essential Living bin can easily be tucked into any corner of your kitchen and stackable trays allow you to expand your worm empire whenever you need more space. 

INDOOR HERB KIT | $20 AT URBAN FARMER

Those plastic clamshell containers of fresh herbs at the supermarket come with a high price for both shoppers and the environment. Growing your own herbs is as easy as setting a few pots on a sunny windowsill. We love the Urban Farmer kit with its five seed choices and color-coordinated trio of pots made out of biodegradable materials. Test out your green thumb, and get ready to garnish your meals with delicious homegrown herbs. 

BON AMI POWDER CLEANSER | $2.39 AT THRIVE MARKET

Long before nontoxic, biodegradable cleaning products were a thing, Bon Ami powder was around to tackle scrubbing and polishing tasks. The five-ingredient formula has stood the test of time and is now a favorite for eco-friendly cleanup. What’s more, the paper-and-aluminum shaker is 100% recyclable and made from 65% post-consumer recycled materials.

BAMBOO STRAWS | 8 FOR $5 AT PUBLIC GOODS

Designed to be long-lasting but biodegradable when their time is up, these bamboo straws are ideal for beverage fanatics. Each set comes with a wire cleaning brush and six straws of varying sizes so you can find the perfect fit for your drink. Help keep harmful plastics out of the ocean by ditching single-use plastic straws and opting for these sleek, reusable ones, which easily fit in your purse or backpack.

REUSABLE SHOPPING BAG | $14 AT BAGGU

Effortlessly transport your groceries from the store to the kitchen with these cute, sturdy reusable bags. Made from 100% recycled nylon yarn that was diverted from landfills, each bag folds into a tiny pouch for easy storage. The icing on the cake? The packaging and shipping materials are also made from 100 percent recycled materials, so your entire order is kind to the Earth.  Baggu is known for its cute prints, and the Apricots & Ribbons pattern shown above is just one of the 36 colorful options.

DROPPS DISHWASHER PODS | 64 FOR $28 AT DROPPS

Want sparkling clean dishes without the harsh chemicals of standard dishwasher detergents? The enzyme-based ingredients in Dropps dishwasher pods are free of dyes, phosphates, and chlorine so you can rest easy about the quality of water going down the drain. Each pod is made from a water-soluble casing that dissolves during the rinse cycle so you don’t have to deal with sticky bottles or loose powder. Plus, the recyclable packaging and 100% carbon neutral shipping make this eco-friendly cleaning product a no-brainer.

BUBBLE UP DISH SOAP DISPENSER AND BRUSH SET | $16 AT GROVE COLLABORATIVE

Crafted from renewable bamboo, recycled plastic, and long-lasting ceramic, this dish soap dispenser and brush set is sustainable and chic. Simply add soap and a splash of water to the spring-loaded ceramic base, then gently pump the brush up and down to create perfect sudsy foam for all your cleaning needs. Creating foam in the ceramic base instead of on the dishes themselves will cut down on the amount of soap you use—saving you money and reducing your use of plastic bottles. 

REUSABLE PRODUCE BAGS | 13 FOR $30 AT AMAZON

Shop sustainably with these handy mesh pouches, which eliminate the need for plastic produce bags. The organic cotton fabric is fully biodegradable and uses an easy-pull drawstring to prevent your groceries from tumbling out. Each bag can carry up to 20 pounds, making them perfect for big trips to the store. Plus, the plastic-free paper packaging is recyclable. 

FLEXIBLE FIT LIDS | 3 FOR $45 AT FOOD HUGGERS

Tired of using plastic wrap and tinfoil to cover your hodge-podge collection of bowls? This eco-friendly kitchen product is a gamechanger. The durable tempered glass center of each Flexible Fit Lid allows you to see what’s inside your bowl and is strong enough for stacking. The stretchy silicone sides hug any container with ease and form a tight seal so your food stays fresh. Never worry about using wasteful products to save leftovers again. 

SCRAP COLLECTOR AND FREEZER COMPOST BIN | $17 AT AMAZON

This cost-effective and eco-friendly compost bucket features a nifty metal hook that attaches to cabinet drawers so you can easily scoop food scraps off the counter while you work. When you’re done, pop it in the freezer to eliminate odors and keep the scraps out of site. When it’s full, simply dump everything into your compost pile! The silicone bin is dishwasher-safe and flexible enough to fit in small spaces, including most freezer doors. Plus, this compact bin is made without any harmful dyes, chemicals, or plastics that could hurt the environment when it finally wears out. 

SILICONE BAKING MAT | $6 AT WALMART

Swap out parchment paper for an endlessly reusable baking mat. The nonstick surface is perfect for cooking without oil and doesn’t cling to food as it bakes. Easy to clean, simple to store, and printed with built-in measurements, this essential mat will certainly increase the sustainability of your cooking routine. 

MRS. MEYERS LAVENDER KITCHEN BASICS SET | $14 AT MRS. MEYERS

Known for their sustainable approach to household cleaning products, a Mrs. Meyer’s Kitchen Basics Set will keep your home sparkling clean and eco-friendly. Their cruelty-free formulas are biodegradable and free of ammonia, chlorine, parabens, pthalates, and formaldehyde, and all the packaging is  recyclable. Choose from nearly two dozen garden-inspired scents to add a little aromatherapy to your deep-cleaning chores!

GLASS STORAGE CONTAINERS | 12 FOR $32 AT AMAZON 

If you have a tower of stained and warped plastic containers that take up too much space in your cabinets, consider upgrading to a nice glass set that is dishwasher- and microwave-safe. The sturdy glass construction allows you to easily see what’s inside so you don’t waste leftovers or forget about your meal prep. This 12-piece set features four round, four rectangular, and four square containers with leak-proof snap-shut lids that are BPA-free. 

The post Editors’ Picks: Eco-Friendly Kitchen Products For a Greener Home appeared first on Forks Over Knives.

Editor’s note: FOK may collect a small share of sales from some of the links on this page, though it doesn’t influence our selection.

Folding Shopping Cart | $84 at Amazon

For big market hauls, the steel-frame VersaCart Transit makes heavy bags a nonissue. This 9-pound cart can handle 120 pounds of cargo, features sturdy swivel wheels for easy maneuvering, and folds down for compact storage. The canvas bag comes with a fitted cover for weather protection; both the bag and cover are detachable for easy washing.

Heavy-Duty Tote Bag | $35 at Williams Sonoma

Sturdy bottle-size compartments separate delicate produce from heavier items in Williams Sonoma’s durable cotton canvas tote, which comes in two sizes and three colorways. For an additional $16, add a monogram.

A Good Sun Hat | $45 REI

Shade your eyes and face while you peruse outdoor stalls with this Horizon Breeze Brimmer Hat from The North Face. Made with UPF 40 fabric for extra UV protection, it comes in two sizes and a range of colors. An adjustable chin strap helps keep it on your head even in gusty winds.

Mesh Bags | 6 for $18 at Simple Ecology

Skip the plastic bags at market stalls, and bring along Simple Ecology’s organic cotton and muslin mesh bags to organize your produce purchases. They’re machine-washable, and the breathable design allows ethylene gas to escape, ensuring fruits and veggies don’t ripen too quickly.

Produce Keepers | 4-Piece Set for $23 at Amazon

Store your farmers market finds in BPA-free Rubbermaid FreshWorks Produce Saver containers to keep them fresher longer. A built-in FreshVent filter regulates the flow of oxygen and carbon dioxide to extend freshness, while the elevated base keeps produce away from mold-causing moisture. These nifty containers stack nicely in the fridge and are dishwasher-safe.

Vacuum Insulated Stainless Steel Flask | $35 at Amazon

Stay hydrated as you browse the markets without having to spend extra on expensive, sugary drinks. The Rolls Royce of the drink bottle world, Hydroflask keeps drinks cooler (or hotter) longer, no matter the temperature outside. Choose from a range of colors and sizes. These high-quality, durable flasks are an investment you’ll have for years.

Fanny Pack | $39 at Terra Thread

Sleek and surprisingly spacious, the Cadera fanny pack from Terra Thread fits your phone, glasses, wallet, and more—without feeling bulky. Made from certified organic cotton, it can be worn around your waist or slung over your shoulder for hands-free convenience and style.

Double Stroller/Wagon | $250 on sale for $210 at Amazon

Whether you’re shopping with little ones or flying solo, the MRZLB Wagon is a versatile workhorse. It functions as both a stroller and a wagon, with push and pull handles that make it easy to navigate everything from crowded markets to sandy beaches. The detachable sunshade and drop-down sides create a flat deck for hauling bulkier items, while the built-in cup holder and ample storage pockets keep essentials close at hand. At a fraction of the cost of high-end models, it’s a budget-friendly find that doesn’t skimp on features.

The post Gear Up for the Farmers Market with These Stylish Essentials appeared first on Forks Over Knives.

The post 17 Low-Waste Recipes to Use Up Produce Scraps and Leftover Veggies and Grains appeared first on Forks Over Knives.

Going green can be a bit daunting, so we talked to several plant-based experts about their favorite strategies for reducing food waste at home. Discover how to meal plan more efficiently, transform commonly wasted food into yummy recipes, and organize your pantry to be eco-friendly. Reducing food waste is easier (and tastier) than you might think!

How Much Food Is Wasted in the United States?

According to Feeding America, 119 billion pounds of food are wasted in the United States every year. That equates to 130 billion meals and nearly 40% of all food in the country. Organic waste is also the single largest category of material that goes into municipal landfills, which generate 15% of all U.S. methane emissions (a hazardous air pollutant and greenhouse gas).

While plant-based diets are significantly better for the environment than diets rich in animal products, a 2018 study published in PLOS ONE discovered the biggest creators of food waste are households that consume a healthy, plant-forward diet. The study authors found that fruits and vegetables are more often thrown out than animal products or shelf-stable foods (such as grains or legumes), which means vegans can often be the worst offenders of sending organic matter to landfills.

The good news? Reducing your food waste at home can significantly cut down on the amount of trash you toss each week, which ultimately helps decrease methane emissions. Being cognizant of the waste your produce in the kitchen—especially as a plant-based eater—is a great way to make your daily habits a little greener.

20 Food Waste Solutions

When it comes to reducing food waste, small changes add up to make a big difference. Pick a few tips from the list below to incorporate into your weekly routine and see how much more food goes into your stomach instead of the garbage can.

1. Keep Track of What’s in Your Fridge

“I have a magnetic dry-erase board on my refrigerator where I keep a list of things that need to be eaten first,” says Toni Okamoto, founder of the Plant Based on a Budget website and author of Plant-Based on a Budget. “It helps me know what I have in the fridge and use up the older items sooner than what I’ve just bought. Leftovers also go on the list so that they don’t get pushed to the back and forgotten.” If lists stress you out, you can also designate an “Eat This First” shelf in your fridge and pantry where you store ingredients or leftovers that need to be consumed before you move on to new items.

2. Focus on Familiar Favorites, and Plan Ahead

Seizan Dreux Ellis, executive chef of the vegan restaurant chain Cafe Gratitude, says his biggest meal prep tip is to start with your favorite meals and plan new recipes around those. “Keep it simple. I think people, particularly when they’re coming to a vegan diet or meal planning at home, get too complicated with it,” says Ellis. “I would just say to choose five simple dishes that you really enjoy and focus on those. If you love pasta, you know that will be one of your meals, and you can make two different kinds of sauces to go with it. If you love rice, then you can use it a couple times over the week and add a vegetable saute one night and a bean component the next night.” Planning out all your meals for the week ahead, as opposed to deciding the day-of what you’re having for dinner, helps keep ingredient waste to a minimum by ensuring you have everything you need. Check out our Cook Twice, Eat 6 Times meal prep guide for a week’s worth of tasty recipes.

3. Add Leftovers to “Catchall” Recipes

Snap up those straggler ingredients or small portion leftovers by incorporating them into forgiving dishes. “Curries and chilis are all easy, inexpensive dishes that can be adapted to whatever you have on hand,” says Okamoto. “You can throw so many things into them, then the slow cooking allows all the flavors to meld. I’ve come up with some interesting dishes by just making curries and chilis with what I have. … One time, I even threw a banana into a chili with sweet potatoes, quinoa, and cinnamon. I also do a lot of stir-fries and bowls. Bowls are especially easy to build with what you have, because you just start with a grain, add beans or tofu, use whatever vegetables you have, then pull it all together with some type of sauce.” For more inspiration, take a look at our article on creative ways to transform leftovers into a delicious new dish.

4. Welcome Worms Into Your Home

It’s inevitable that you’ll have food scraps that can’t be upcycled. Instead of tossing them in the garbage, turn them into nutrient-dense fertilizer with the help of a worm compost bin. The wriggly pink critters feast on your leftovers and naturally turn the waste into rich compost that can be returned to the soil, all without emitting any CO2. While electric countertop composters have become popular in recent years, experts note they don’t produce high-quality fertilizer, and the dirt-like substance they do make can emit greenhouse gasses when wet. Worm bins can be set up outside or inside, and the Essential Living Composter is an affordable, stylish option for indoor setups. While it may take a little work to get started, this is a truly eco-friendly compost technique that can also turn into a fun hobby. For those who aren’t so keen on inviting worms into their home, you can start a traditional compost bin outside or drop off your food scraps at your city’s public collection site. Check your city’s website for more information.

5. Make Broth with Vegetable Scraps

As a plant-based eater, you’re bound to end up with piles of carrot tops, potato peels, and onion skins that typically get thrown in the trash. Okamoto recommends saving these odd bits of produce to make a flavorful broth. “I like to cut up any produce that might have gotten left in the fridge, put it in a freezer box, and then use it to make a rich homemade vegetable broth when the box is full,” she says. “Vegetable broth only takes minutes to prepare in a pressure cooker or Instant Pot, and you can use it all week long in other recipes.” If you’re new to making your own broth from scratch, follow our step-by-step guide on how to make homemade veggie broth.

6. Give Old Bread New Life

“When bread goes hard it’s perfectly consumable, but it’s not going to be nice to eat as toast,” says Carleigh Bodrug, founder of the PlantYou website and bestselling author of Plant You: 140+ Ridiculously Easy, Amazingly Delicious Plant-Based Oil-Free Recipes. “So one thing I love to do with it is add it to a casserole dish with almond milk, cinnamon, and a little maple syrup to make a great baked French toast.” If you don’t have the ingredients on hand to turn old bread into a full meal, you can cut it into cubes and toast it into the oven for croutons or crumble it into breadcrumbs to use as a crispy coating.

7. Freeze Big-Flavor Ingredients

Recipes that call for tomato paste or chipotle chiles in adobo sauce often don’t use the whole can. Instead of discarding the extras, freeze them in 1-tablespoon dollops on a parchment-lined baking sheet overnight; then transfer them to a labeled freezer bag or container for future use. Next time a recipe calls for a small portion of that ingredient you’ll already have the perfect amount measured out! You can also freeze fresh herbs, onions, and citrus for later use. This is a great trick to make seasonal ingredients last longer so you can cook with them year-round. Most frozen items keep well for three to six months when stored in an airtight container.

8. Understand What ‘Best-By’ and ‘Use-By’ Dates Really Mean

USDA guidelines state that Use-By/Sell-By dates refer to the timespan when a product is at its best flavor or quality, not when it becomes unsafe to consume. Many people throw out perfectly good food that’s gone past the “use-by” date even though it’s not spoiled or stale. When it comes to whole-food, plant-based items, it’s relatively easy to tell whether or not something is still good: “As long as it doesn’t have mold and doesn’t smell, it’s fine,” says Bodrug. “You could have an apple that’s a little bit bruised or a bell pepper that’s gone a bit wrinkly. It’s still perfectly safe to consume and can just be repurposed in a way that masks the imperfections.”

9. Stay Stocked on Pantry Staples

Okamoto suggests stocking your kitchen with plant-based basics so you can always find an easy way to eat straggler ingredients that might otherwise get thrown out. “I always have pantry staples like canned beans and tomatoes that can be used in lots of different ways to quickly make a meal,” she says. “Condiments are also a big help when throwing together meals. I keep soy sauce, hot sauce, and a salad dressing on hand at all times so I can use them to flavor whatever I’m making.” Take a look at our guide on how to give your kitchen a WFPB makeover so you can always have the essentials on hand.

10. Get a Food-Rescue Subscription Box

You can help reduce food waste outside of your own kitchen by subscribing to a food delivery service that rescues “ugly” produce. Companies such as Hungry Harvest team up with farmers to collect fruits and veggies that aren’t pretty enough to make it to store shelves but are just as tasty and safe to eat. Your carrots might not be perfectly straight nor your apple perfectly round, but using veggies that would normally be thrown away is a huge help in keeping organic waste out of landfills.

11. Hone Your Improv Skills

Making substitutions in recipes based on what you have on hand—and your own personal taste—will teach you how to get creative in the kitchen while reducing your food waste. “One thing I learned while cooking on a budget and one thing I really want for my readers is to feel comfortable making recipes based on what they have in their pantry,” Okamoto says. “For example, when a recipe calls for kale, you should feel empowered to use whatever greens you have instead of making a special trip to the store for kale. Most greens are interchangeable in recipes. Any color of bell pepper is fine [when bell pepper is called for]. Any member of the onion family—onions, leeks, shallots, etc.—will work for another. And so on.” If you’re not sure how to level up your cooking skills, FOK offers plant-based cooking classes that will turn you into a top chef in no time.

12. Regrow Your Scallions

Here’s a kitchen hack you’ll love: The next time you buy scallions (green onions) make sure to save the white bottom ends. Simply stick them in a glass of water and watch them grow back to their original size within a week! This sneaky tip ensures you always have fresh scallions on hand but only have to buy them once. Check out Bodrug’s video on this eco-friendly trick:

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A post shared by Carleigh Bodrug (@plantyou)

13. Don’t Shop Without a Plan or While Hungry

“Don’t be at the mercy of trying to decide what to get when you go to the grocery store,” recommends Ellis. “Because you’ll just end up over-purchasing, which leads to more potential food waste. So plan, even in a really general way, what you’re going to eat that week to make sure you’re purchasing intelligently.” Apart from arriving at the store prepared, shopping on an empty stomach is never a good idea. Those pesky hunger pangs might convince you to impulse-buy unhealthy snacks or ingredients you don’t really need. To help reduce food waste before you even start cooking, make sure you’ve fueled up on a good meal before pursuing the supermarket aisles.

14. Revive Wilting Veggies with Cold Water

Got droopy salad fixings such as greens, carrots, or celery? Give them a quick soak in ice water, pat them dry, and they’ll perk right up. For more produce resuscitation tips, check out Bodrug’s video on how to save wilting lettuce:

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A post shared by Carleigh Bodrug (@plantyou)

15. Learn to Preserve Your Food

Making your own pickles is easier than you might think! Preserving old produce by transforming it into tangy garnishes is a win-win, since you reduce food waste while creating a tasty topping for your meals. Red onions, carrots, and radishes are perfect for pickling, while old berries can easily be turned into jam. You can also dehydrate fruit for snacking or adding to salads, or ferment it to create a sourdough bread starter. If you’re not sure where to begin, Bodrug’s quick and easy recipe for preserved lemons keeps lemon rinds out of the trash and adds a tasty citrus element to chopped salads or Mediterranean pasta dishes:

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A post shared by Carleigh Bodrug (@plantyou)

16. Buy From Local Farmers

Shop at the nearest farmers market whenever possible! Buying fresh produce from local growers supports your community and encourages sustainable food practices that focus on in-season fruits and veggies. While the limitless supply of ingredients at grocery stores is certainly convenient, buying produce when it’s out of season (and not at its tastiest) can easily lead to food waste. If you can’t make it to a farmers market, many small-scale farms also offer community supported agriculture (CSA) boxes that deliver freshly harvested crops to your door on a weekly or biweekly basis.

17. Store Ingredients Correctly 

A messy fridge can lead to forgotten ingredients that end up in the trash. Make sure you know how to properly store all your food so it stays fresh for as long as possible and is easy to find when you’re ready to start cooking. We also recommend stocking up on glass storage containers so you can quickly see what ingredients you have on hand. “Proper food storage is going to majorly help people reduce their food waste,” says Bodrug. “If you have potatoes, be mindful to keep them in a cool dry spot so they don’t sprout. For herbs, you can store them like a bouquet in a jar full of water so they stay fresh.” Another quick kitchen trick: Store vegetables like carrots, beets, and celery in jars of water as soon as you get back from the store to preserve their freshness for as long as possible.

18. Grow Your Own Herbs

We’re all guilty of letting our fresh herbs wilt and die before using the whole bundle. Cut back on food waste by planting your own herb garden so you can pluck as many or as few leaves as your recipe requires! The best part about herbs is that they don’t take up much space, so as long as you have a sunny windowsill you can have beautiful aromatics growing all year round. Plus, tending your own garden means the wasteful plastic clamshells that fresh herbs are packaged in will stay off your shopping list and out the landfill.

19. Use Aging Produce to Zhuzh Up Your Hummus

“Wrinkly vegetables are wasted all the time,” says Bodrug. “Recently I had an extra bell pepper lying around and I turned it into a great eggplant roasted red pepper dip. That wrinkly bell pepper probably wouldn’t have been good in something like a stir-fry, but it would add a lot of flavor to a soup, a pasta sauce, or something else that’s puréed.” If you frequently find yourself with a few random bits of produce rolling around, those veggies are prime material for adding pizzazz to homemade hummus. Artichoke hearts, squash, peppers, carrots, and herbs will bring color and flavor to the classic chickpea dip so you can cut food waste and create an exciting snack. Take a look at our guide for simple hummus hacks that will delight your taste buds.

20. Prep High-Maintenance Produce Right Away

Twenty minutes of post-shopping prep pays healthy dividends. If celery, pineapple, radishes, melons—or whatever other fresh produce you love—are cleaned, sliced, and ready to eat right away, they are much more likely to be enjoyed before they go bad. “When I get home, I chop up my celery and I let it sit in water,” Ellis says. “I also make sure that my lettuce is prepped and cleaned and put it in a bag that’s sealed properly so it’ll hold up longer.”

Don’t Waste a Bite: Cooking with Scraps for Beginners 

Ready to become a pro at using up all your produce scraps? These four recipes are a great way to try your hand at low-waste cooking.

1. Carleigh Bodrug’s Broccoli Tots: An oil-free and nutrient-dense version of tater tots, these crispy, crunchy snacks are the perfect way to use up a spare head of broccoli. The entire stem is grated and mixed in with the broccoli florets, shredded potato, and savory spices to maximize flavor and minimize food waste. 

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2. Root-to-Leaf Radish Pasta: This five-ingredient dish is packed with fresh produce and tossed in a creamy sauce that gets a cheesy boost thanks to nutritional yeast. You’ll love how easy and delicious it is to use every last bite of your radishes!

3. Carleigh Bodrugs’s Cabbage Steaks: Using an entire head of cabbage can be tricky, but this clever dish slices it into steaks that are marinated in a tantalizing tahini peanut glaze. Drizzle with balsamic vinegar and sprinkle with fresh herbs for a quick meal that uses up pesky produce. 

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4. Carrot Top Pesto: This simple recipe transforms the leafy green tops of fresh carrots into a satisfying pesto sauce that’s the perfect companion for a whole host of Italian dishes. Use it as a base for homemade pizza, a sauce for pasta, or even as a dip for fresh veggies.

Editor’s Note: Mary Margaret Chappell contributed to this article. Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post 20 Pro Tips to Reduce Food Waste at Home appeared first on Forks Over Knives.

We’ve rounded up the best desk yoga poses to help loosen up your muscles and fight off the stiffness that inevitably comes from sitting all day. These stretches use just a single office chair and are broken down into three sections to cover the main areas of the body that tend to feel sore for people with office jobs: the shoulders/neck, the hips, and the legs/low back. So whether you have a problem area that leaves you with chronic pain or you want a full-body stretch sesh, give a few of these desk yoga poses a go!

Tip: These stretches are best performed in an armless chair so you can achieve a full range of movement. 

Shoulders and Neck

Do you ever catch yourself hunching over your phone or laptop with your chin and neck pushed forward? This hunched posture is also known as “tech neck” and can lead to serious issues in the cervical spine. When our spine moves out of alignment for prolonged periods of time it can pull on our muscles, ligaments, and tendons, creating that familiar “tight shoulder” feeling that so many of us experience after a long day at the computer. Use the desk yoga poses below to open the upper body and prevent pain in your neck from causing injuries down the road. 

Seated Cat/Cow Sequence

This seated stretch is great for helping you get the hunch out of your shoulders and for preventing knots from forming around your shoulder blades. 

1. Place your feet on the floor and sit with your spine straight and tall. Rest your hands on your knees.
2. Begin your Seated Cat by rounding your upper back, tucking your chin into your chest, and straightening your arms. You should feel like the space between your shoulder blades is very broad and that your tailbone is tucking underneath you. 
3. Move into your Seated Cow by pressing your chest forward, squeezing your shoulder blades behind your back, and lifting your face up toward the ceiling. Your arms might bend here, and it should feel like your tailbone is jutting slightly out behind you.
4. Try a few rounds of connecting these two movements to your breath by exhaling into Cat and inhaling into Cow. 

Seated Spinal Twist

Try this stretch at your desk whenever your neck gets tight and you haven’t changed position in more than half an hour.

1. Sit on the edge of your chair with your feet on the floor and your spine straight and tall. Rest your hands on your knees.
2. Gently rotate your torso to the left and place your right hand on your left thigh. Your left hand can reach behind you to grab onto the back of the chair, or you can tuck it behind your back. Look over your left shoulder and continue to engage your core so your spine stays tall as you twist.
3. Repeat on the other side by placing your left hand on your right thigh and looking over your right shoulder.
4. Hold each twist for 10 to 30 seconds and repeat at least twice on both sides. Notice if you can move a little deeper into the twist every time you exhale by allowing your muscles to relax and soften. 

Seated Chest Opener

This posture is ideal for people who chronically slouch forward and round the vertebrae in the upper back.

1. Sit on the edge of your chair, with your feet on the floor and your spine straight and tall. 
2. Clasp your hands behind your back and interlace your fingers together so that your hands can rest on the small of your back.
3. Press your chest forward, straighten your arms, and lift your hands off your back by pressing them away from you. Tilt your face up toward the ceiling. 
4. Notice whether you can take big, full breaths as you hold this stretch for 10 to 30 seconds.

Seated Eagle 

This dynamic desk stretch is great for opening the upper back, neck, and outside of the hips.

1. Place your feet on the floor and sit with your spine straight and tall. 
2. Cross your right leg over your left so that your thighs are touching. Your right foot can dangle off to the side or you can wrap your toes around the back of your left calf.
3. Reach both arms out in front of you and cross your right arm underneath your left so your elbows are stacked on top of each other. Bend at your elbows with fingers moving up toward the ceiling. Stay here or wrap your right palm around your left palm so that your hands touch.
4. Move your elbows away from your chest and up toward the ceiling to increase the stretch across the back of your shoulder blades. Keep your core engaged so your spine doesn’t round. 
5. Repeat on the other side by crossing your left thigh over your right and your left arm underneath your right arm.
6. Hold each side for 10 to 30 seconds and imagine breathing into the space between your shoulder blades.

Hips

Sitting in an upright position for hours at a time causes your hip flexors to shorten and stiffen up, which can pull lots of other surrounding muscles out of alignment. If your pelvis and glutes feel particularly sore at the end of the day, try to incorporate these stretches several times throughout your shift to leave work feeling more loose and relaxed. 

Seated Figure-4 Fold

Use this seated desk yoga pose to target your glutes, hamstrings, and outer hips after a long day of sitting at your desk.

1. Place your feet on the floor and sit with your spine straight and tall. 
2. Cross your right leg over your left so that your ankle is pressing into the top of your thigh. Keep the foot on your crossed leg flexed to protect your knee joint.
3. Reach down to grab the seat of your chair with both hands and hinge slightly forward from your hips while maintaining a flat back. Keep your neck in line with your spine.
4. Repeat on the opposite side by crossing your left ankle over your right thigh and leaning forward. Hold each side for 30 to 60 seconds and feel free to repeat several times.

Seated Side Angle

This supported yoga pose is excellent for stretching out your inner hips and offering a relaxing side bend to bring movement into your ribcage as well.

1. Start sitting in your chair and open your legs wide so that your left knee is hooked over the side of your chair with your left foot flat on the floor. Keep this leg bent at a 90 degree angle. 
2. Extend your right leg straight out to the side, keeping your foot planted on the floor.
3. Keep your spine long and lean your torso toward your left leg. Bend your left arm so you can rest your elbow on your thigh.
4. Extend your right arm overhead and reach your fingers toward the left. Gently hug your shoulder blades together so you can rotate your chest up toward the ceiling.
5. Repeat on the other side by bending your right knee over the side of the chair and straightening your left leg. Rest the right elbow on your thigh and reach the left arm overhead. 
6. Breathe into this stretch for 10 to 30 seconds and repeat as many times as feels good.

Seated Hip Flexor Stretch

Sitting all day causes our hip flexors—the muscles attaching our core and pelvis to our thighs—to contract and get tight. This desk stretch opens the front line of the hips to counteract the rigidity of being sedentary all day.

1. Sit toward the front of your chair, place both feet on the floor, and lean back. 
2. Keep your right leg extended and hug your left leg into your chest by wrapping your hands around your knee or shin.
3. Keep your back as straight as possible. You can extend your right leg even longer or press your toes down into the ground for a deeper stretch across the front hip flexor.
4. Repeat on the other side by stretching out your left leg and pulling your right knee into your chest. Hold each side for 30 to 60 seconds and repeat several times a day.

Legs and Back

Suffer from back pain? You’re not alone. Experts at Georgetown University estimate nearly 16 million Americans struggle with chronic back pain that makes doing daily tasks—including going to work—incredibly difficult. Even if you just experience mild stiffness in your low back at the end of a long day, take a few minutes to incorporate these easy desk yoga poses into your routine. 

Seated Side Stretch

This simple posture targets the mobility of the spine and opens up the low back. The side body receives a nice stretch, too!

1. Place your feet on the floor and sit with your spine straight and tall. 
2. Reach down with your left hand to grab the seat of your chair. Sweep your right hand overhead and lean to the left, breathing into your right rib cage.
3. Gently press your chest toward the ceiling so your upper body doesn’t collapse forward.
4. Repeat on the other side by grabbing the chair with your right hand and sweeping the left arm overhead and to the side. 
5. Try a few rounds of flowing fluidly from side-to-side at the pace of your inhales and exhales.

Seated Toe Touch

Use this desk stretch to work out any kinks in your spine and to stretch your hamstrings, glutes, and low back.

1. Sit toward the front of your chair and extend both legs out straight with toes flexed back toward your face. If this doesn’t feel good, you can keep your knees bent with feet flat on the floor.
2. Hinge forward at your hips and allow your torso to fold over your legs as you reach your hands toward your feet. Reach as far as you can and then let your hands rest on your legs or the floor.
3. Allow your neck to release so your head rounds forward. Hold this stretch for 30 t0 60 seconds.

Standing Quad Stretch

Sitting for long periods of time causes your quad muscles to contract, so this desk stretch helps alleviate tension that builds up in the front of your legs.

1. Stand behind your chair with feet hip-distance apart and place your hands on the top of the backrest.
2. Bend your left knee so your heel moves up toward your glute. Reach down with your left hand to grab hold of your foot while keeping your right hand pressed into the chair. 
3. Continue to stand tall and engage your core so that your torso doesn’t round forward. Hold the stretch for 15 to 30 seconds. 
4. Repeat on the other side by bending your right knee back and reaching down to hold your foot with your right hand.

Supported Downward Dog

This desk yoga pose is great for elongating the spine, opening up the low back, and bringing blood flow into the back of the legs.

1. Stand behind your chair and place your hands on the top of the backrest. If that feels unstable, you can stand at the front of your chair and grip the sides of the seat with both hands. 
2. Begin to take small steps backwards so your torso can drop down between the chair and your legs. Walk as far backward as feels comfortable—your torso may be parallel to the floor or sloping down at a diagonal. Keep your spine long and straight. 
3. Allow your head and neck to release between your arms. Hold this stretch for 15 to 45 seconds and repeat a few times depending on how tight your back feels.

Standing Calf Raise

Repeat this exercise several times in a row to engage the muscles in your calves, hamstrings, and ankles after they’ve been lying dormant at your desk job.

1. Stand behind your chair with feet hip-distance apart and place your hands on the top of the backrest. 
2. Rise up onto your toes so your heels lift off the floor. Lower back down.
3. Try 10 to 30 reps and repeat three or four times throughout the day.

Standing Kick Back

This desk stretch engages your glutes and hamstrings while gently releasing the hip flexors and strengthening the low back.

1. Stand behind your chair with feet hip-distance apart and place your hands on the top of the backrest or clasped around the sides.
2. Shift your weight onto your left leg and kick your right leg behind you, keeping your foot flexed. Move your leg back and lean forward slightly, then place your foot back down on the ground underneath your hips as you straighten back up to standing. 
3. Repeat on the other side by standing on your right leg and kicking the left leg behind you.
4. Try 10 kick-backs on each leg and repeat this exercise two or three times a day.

This article was originally published on January 18, 2022, and has been updated.

The post Sore From a Long Day at Work? Try These 13 Desk Yoga Poses to Fight Stiffness appeared first on Forks Over Knives.

Also, check out Asparagus 101: How to Prepare Asparagus and Tips for Cooking and Using It.

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• Vegan Snacks & Appetizers
• Vegan Lunch Recipes
• Vegan Dinner Recipes
• Vegan Desserts

VEGAN SNACKS & APPETIZERS

Break out these mouth-watering vegan recipes when you’re in the mood for finger food that tastes like classic pub grub minus all the unhealthy ingredients. Whether you’re hosting a party for game day or cooking for your kid’s birthday party, these tasty snacks are sure to satisfy everyone on your guest list.

VEGAN LUNCH RECIPES

Keep your fuel tank filled up with one of these drool-worthy vegan lunch recipes that will power you through the afternoon. Whether you need a quick grab-and-go sandwich or have more time on your lunch break to whip up something hot and tasty, all these scrumptious ideas will keep you energized through dinnertime.

VEGAN DINNER RECIPES

When you want to sink your teeth into a substantial meal, these vegan dinner recipes are packed with good-for-you ingredients, exciting spices, and plenty of comforting flavors that will keep you satisfied. Add one of these healthy vegan meal ideas to your weekly rotation and savor all the delicious benefits of a plant-based plate.

VEGAN DESSERTS

Looking for something sweet to round out your meal? These desserts taste incredibly indulgent without using animal products or much refined sugar. Whip up one of these popular vegan recipes when your sweet tooth is calling or you’re hosting a plant-based dinner party. It’s time to treat yourself!

HUNGRY FOR MORE HEALTHY VEGAN RECIPES?

We have a huge variety of wholesome, nourishing vegan recipes to get you through every day from start to finish.

• 30-Minute Meals
• 8 Budget-Friendly Vegan Meals
• 20 Healthy N0-Cook Meals
• 9 All-Time Favorite Recipes from the FOK Staff
• Easy Plant-Based Recipes

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly vegan meal planner to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

This article was originally published on 10/5/2017 and has been updated.  

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