By Jolee Keplinger |August 5, 2020 Principia Center for Sustainability Special Projects Officer
This summer, the Culinary Institute of America offered its Menus of Change® summit fully online due to COVID-19. This allowed me to attend the sessions while working from home in Florida, and apply the knowledge I gained to Principia College’s food system. This online summit provided valuable content that is relevant to Principia’s food scene during the unusual COVID-19 landscape.
Menus of Change focuses on The Business of Healthy, Sustainable, Delicious Food Choices. This summit works to realize a long-term, practical vision which integrates optimal nutrition and public health, environmental stewardship and restoration, and social responsibility concerns surrounding food. In other words, it fully addresses the triple bottom line of sustainability (people, planet, and profit). Plant-forward food is a major focus, and a new term you will probably notice in the future.
What is Plant-Forward Eating?
The 2018 Menus of Change Annual Report, defines “plant-forward” as: a style of cooking and eating that emphasizes and celebrates, but is not limited to, plant-based foods—including fruits and vegetables (produce); whole grains; beans, legumes (pulses), and soy foods; nuts and seeds; plant oils; and herbs and spices—and that reflects evidence-based principles of health and sustainability.
Ways of Eating and Identity
Remember the time when people identified as either omnivores, vegetarians, or vegans? While this can still be the case, food identities are changing. Identities are going beyond extreme/binary nouns and toward more dynamic verbs such as a “flexitarian”, “climatarian” or “reducetarian“. Plant-forward eating encompasses many of these new eating identities without being restrictive and exclusive.
Remaining Focused on Long Term Goals
The disruption of COVID-19 can be distracting when working toward a more sustainable food system, especially when dealing with long-term issues like climate change. Menus of Change emphasized the importance of keeping up with critical goals, such as the reduction of greenhouse gasses across the food system. Food is a highly important tool when navigating the complex world of GHG reduction because everyone is dependent on it, and it’s a major way humans connect with one another.
Food can be viewed as a root for creating awareness. Chefs and the art of cooking can tell a story and shed light on how the food we eat directly affects the environment. Chefs use food to enter people’s minds and hearts, so they have the ability to emphasize climate-friendly foods and move the food system in a positive direction!
Learn More
Click here to learn about how the Center for Sustainability is advocating for sustainable food!
By Jolee Keplinger | July 15, 2020 Principia Center for Sustainability Special Projects Officer
Purchasing snacks from the grocery store that are not encased in some form of plastic packaging can seem nearly impossible. Here, you will learn some tips and tricks so you can reduce your waste in the snacking sphere.
Inspiration
This post is inspired by this year’s plastic-free ecochallenge. The previous post focused on Stasher bags, which are sustainable food storage strategy that can reduce your single-use plastic waste. In addition, the simple and delicious energy bite recipe in this post can be made from ingredients with zero-waste packaging.
Since the recipe is perfect for storing in a Stasher bag, you now have a great reason to try them out!
Taking Small, Sustainable Steps
Depending on where you live, it can be difficult to eliminate all plastic food packaging. Rather than setting an ambitious goal that feels too complicated to achieve, I recommend taking smaller steps that are actually sustainable in the long run. The recipe below is an example of how making the decision to design your own snacks connects to multiple aspects of eco-conscious living.
Minimizing Packaged Food
Making your own snacks can reduce the temptation to purchase individually wrapped (and oftentimes highly processed) snacks from the grocery store. For example, when buying a box of granola bars, there is first a cardboard box that is then filled with bars individually wrapped in plastic. This soft plastic wrapping is not recycled at most facilities.
Control Over Ingredients
By creating your own snacks, you know exactly what goes into them. When I shop for ingredients, I opt for ingredients that are local and organically grown. Buying your own ingredients gives you the power to “vote with your wallet” and support local and sustainable brands. Plus, it’s always good to know where your food is from and how it was grown. Another benefit of making your own snacks it that you can customize them to your taste and nutrition preferences. If you want to minimize sugar, then you can easily add less sugar to your recipe. (It’s much harder to find low-sugar snacks at the store that actually taste good and are a reasonable value.) In addition, the flavor combinations for energy bites are endless, so they will never become boring!
Recipe Background
I have been making energy bites for years. I started with a very basic recipe that you may have already tried. It’s just peanut butter, rolled oats, honey, and chocolate chips. These sweet and satisfying rolled up balls are similar to granola bars, but much simpler to make, since no baking is required. They’re especially suitable for the summertime, since using an oven requires additional heat and electricity, which the heats up the house and works against the already energy-intensive air conditioning! This recipe is incredibly eco-friendly since it’s low-waste, and less energy intensive when compared to the average baked snack bar.
Last year, I purchased some food in bulk from Dining Services in effort to utilize my remaining meal points before the semester ended. One of my bulk buys was a 5 lb container of sunflower seed butter (aka sunbutter). When I arrived home for the summer break, I decided that making energy bites for myself and my family would be the easiest way to put this ingredient to use. I also wanted an easy snack I could pack for my 8-hour work shifts. I mixed the sunbutter with rolled oats, chocolate chips, sunflower seeds, cinnamon, and ginger. They were delicious!
Locavore Lens: Lately, I’ve seen energy bites popping up in a variety of coffee shops, grab-and-go food cases, and even grocery stores.If you are at Principia College, or visiting downtown Alton, stopping at Germania is a one way you can support a local business. This ultimately supports Alton’s local economy revitalization efforts. Before the pandemic, I visited Germania Brew Haus and paired their energy bites with a cup of coffee. It was an excellent mid-afternoon snack for a solo computer work session. This coffee shop is just a 20 minute drive from campus!
The Recipe: Quick & Customizable No-Bake Energy Bites
Yield: 20-25 bite-sized balls
Ingredients:
1 ½ cup of old-fashioned oats
½ cup of your favorite nut or seed butter
½ cup of crunchy add-ins, your choice (coconut flakes, chopped nuts, seeds, cacao nibs, etc.)
1/3 cup of chocolate chips or dried fruit
1/3 cup of liquid sweetener (honey, maple syrup, molasses, etc.)
Optional: Spices to taste (cinnamon, ginger, cardamom, etc.)
Optional: A pinch of sea salt (this may be good if using an unsalted nut/seed butter)
Optional: Cacao/Cocoa powder (to taste)
Instructions:
Measure each ingredient and place in a large mixing bowl.
Mix everything until well combined. Mashing with a large fork can be helpful.
Once thoroughly mixed, taste and make modifications if desired.
Find a reusable storage container and place it next to the mixing bowl.
Scoop the mixture with a spoon or small cookie dough scoop and roll into a ball by hand. Place each ball inside the storage container. This can get messy, so be sure to have a sink nearby!
Place the finished energy bites in the fridge or freezer for optimal freshness. If you prefer them to not be cold, simply take a few out of a the fridge an hour or two before eating and set aside.
Favorite Ingredient Combinations
MochaTruffle: chocolate nut butter, chopped almonds, a 1/3 cup mix of chopped dates (dried) & chocolate chips, honey, finely ground coffee (to taste)
This combination is especially good without oats, but it can be made both ways. The oat-free version reminds me of chocolate truffles! To make this combination, I recommend putting all the ingredients in a food processor and processing until a slightly smooth. Just roll the blend into small balls as usual and enjoy!
3. Dark Chocolate: oats, chocolate nut butter, coconut flakes, mini chocolate chips
For a sweeter version, feel free to add a liquid sweetener of choice. I like mine extra dark, so I prefer to leave it out. This is because the chocolate nut butter and chocolate chips are sweet enough for me. If you are not using a chocolate nut butter, but would like an easy substitute, simply add cocoa powder and your favorite sweetener to the mix. Just add these ingredients in small amounts and taste to reach your desired level of chocolatey sweetness.
4. Mint Chocolate Protein: oats, almond butter, honey, 2 scoops/50-60 grams of protein powder, chopped mint chocolate
Mighty Cricket is a St. Louis-based startup that creates protein that is good for you and the planet. Using this protein powder is the perfect way to branch out and support a local and eco-conscious business!
Circling Back to the Plastic Free Ecochallenge
In the Food category of the plastic free ecochallenge, there are 5 action categories that can be accomplished when shopping for and making this recipe. The list below shows the applicable actions. Click here to take action and sign up for the challenge!
Use Reusable Containers
Advocate for More Food Packaging Options (aka alternatives to single use plastics)
Make Your Own Recipes
Minimize Food Packaging
Say NO to Plastic Bags
Zero Plastic Waste Ingredient Guide
Do you want to try finding ingredients that are free of single use plastic packaging? This is usually a challenge when shopping at the average grocery store, so I’m here to help! For the purpose of this challenge, it’s important to be able to distinguish single-use (landfill) plastic from recyclable plastic. Single-use plastic is thin, able to be crunched in your hand (such as a Ziploc, chip bag, or candy wrapper), and not accepted at most recycling facilities. Recyclable plastic is thick and should have a recycling symbol.
If packaging is completely paper or made from bioplastic, it can be industrially composted. This is the best form of non-reusable packaging.
Below is each main ingredient plus helpful information.
Rolled Oats: The usual cylindrical cardboard oat container may not be recyclable. There could be a plastic lining on the inside of the container. (The plastic lid may be recyclable, so don’t forget to look for the symbol on the lid!) When shopping, you can compare different brands of oatmeal and see if any of the containers have a recycling symbol. (From personal experience, the containers I’ve purchased from the grocery stores have not had a recycling symbol.)
To be single-use-plastic-free, you can purchase your rolled oats from the bulk bins and bring a reusable bag or container from home.As a COVID-19 precaution, certain stores are not allowing customers to bring their own refillable containers though.
Nut/Seed Butter: Most butters are sold in recyclable plastic or glass containers. It’s important to clean out the residue before placing in the recycle bin. My favorite nut butter is the organic almond butter from Costco. It’s the best value almond butter I’ve found so far! I also enjoy using an organic or natural sunflower seed butter, or fresh ground peanut butter. Also, try to avoid any nut/seed butter containing palm oil. This oil is often associated with rainforest destruction and habitat loss.
Dried Fruit: It’s common for it to be sold in non-recyclable plastic bags. I have seen dried fruit sold in recyclable plastic packaging in a few stores though. It’s worth looking for in the bulk bins too. If you want to go completely waste-free, you could try buying fresh fruit and drying it in the oven!
Add-ins: Go straight to the bulk bins for these! There are usually a variety of nuts and seeds to choose from. Just be sure to bring your own reusable container to eliminate the need for a single-use plastic bag. If not, you can usually find nuts/seeds in recyclable cans or plastic containers.
Local Liquid Sweeteners: If living on or near Principia College, you can purchase campus-grown maple syrup from the biology department! I recently got my first bottle and put it to good use. You can often find the syrup sold in the C-Store during the spring semester. This is an amazing locally sourced sweetener.
Alternatively, there is a chance of getting local honey from the campus’s apiary. This depends on the success of the bees though, so you’ll have an easier time purchasing local honey from the farmers market. You may also check the Elsah General Store or Three Rivers Community Farm. If you are not living in the area, simply look for local honey at your farmers market or a grocery store that offers local foods.
Chocolate Chips / Pieces: The chocolate chips I often find at the store are packed in single-use plastic packaging. Again, this is an ingredient that could be found in bulk bins. Natural food stores often have them. Whole Foods is also a great option. There, you can find chocolate chips for $4.29/lb. They are not offered in bulk at all locations though. An alternative is to buy a large chocolate bar wrapped in foil or paper (both recyclable) and chop into small pieces.
Cacao or cocoa powder: If you purchase cocoa powder, you’ll probably be able to find it in a recyclable container. (Cocoa powder is not as strong as cacao powder because it’s been roasted.) I always buy cacao powder, but I haven’t found any zero-waste options in stores yet. The organic cacao powder I purchase from Trader Joe’s is in a plastic bag that cannot be recycled. There zero-waste options exist, but they can get pricy, or may not be accessable in certain locations.
For example, fufilled.co sells food with zero-waste packaging locally in California. There, you can find cacao powder in a glass jar or refillable bag. There are other zero-waste ingredient options online that you can explore. After a quick search on Amazon.com, I found a plastic-free packaging option that’s made from paper and metal by OMG Super Foods. There is not a recycling symbol though. All the other options were packaged in soft plastic.
Now, you are prepared to make your energy bites with zero-single use plastic waste ingredients! This aspect of the ecochallenge really shows how much thought goes into reducing food packaging waste. Again, you shouldn’t be too hard on yourself if the eco-friendly options aren’t accessable where you live. Now you know what to look out for, and you can apply this knowledge to any recipe you make!
If you have any fun energy bite ingredient combinations, please share in the comments. Also, feel free to share about your eco-challenge achievements!
By Jolee Keplinger | July 1, 2020 Principia Center for Sustainability Special Projects Officer
Today marks the first day of The Plastic Free Ecochallenge, which is a month-long global challenge from July 1-31. Basically, this challenge is focusing on the reduction and refuse of single-use plastics. This is especially relevant due to the surge of COVID-19-related waste, (such as disposable masks, gloves, and single-use food utensils and packaging from curbside deliveries.)
Are you wondering if this challenge will actually make a difference? It’s worth referencing the 30-day Earth Day 2020 Ecochallenge which had 10,210 participants and 120,661 completed actions! For example, one of the top actions was “Use a reusable water bottle”, which was completed 2,105 times.
Now is the perfect time to take action and create new habits. You can also share your progress with others who are part of the challenge. We recommend spreading the word with your friends and family to increase the challenge’s positive impact!
The action categories of the challenge are Food, Personal Care, Community, Lifestyle, Family, and Pets. (You can also create your own action!) The category of focus for this post is Food, and the daily action is Use Reusable Containers. This action means that you will avoid single-use plastic food storage items such as sandwich bags and plastic wrap.
How to Reduce Plastic Bag Waste
You may be wondering what the best eco-friendly food storage containers are. My top recommendation is the Stasher Bag. This is an endlessly reusable storage bag made from platinum silicon.
This material does not degrade over time and it can withstand a range of temperatures. Stasher bags in incredibly versatile products as well. They can be placed in the freezer, microwave, oven, and dishwasher.
They are also Free & Clear, meaning they do not contain toxins which include BPA, BPS, lead, latex, and phthalates. These bags come in a variety of sizes and colors, so there is an option for every style and storage need.
Sustainability Spotlight
Although they can be reused endlessly, if an unexpected accident damages the bag, the website explains how unusable Stashers can be repurposed into kid-friendly playground pebbles! Stasher even uses 70% post-consumer material for its cardboard packaging. To stay up to date on this innovative company, you can follow them on Instagram @stasherbag.
Fun fact: Stasher bags aren’t only useful for storing food and snacks, they can also serve as the bag for your carry-on liquids when flying. The Stasher sandwich bags are completely leak proof and are nearly the same size as the recommended quart-size ziplock bag. Swapping a single use ziplock for a Stasher bag means you won’t need to worry about tiny holes being poked by products in your overstuffed ziplock. (No more liquids leaking into your luggage!) Once you arrive at your destination, you can wash and dry the Stasher and use it for snacking on the go. The sandwich bag size is great for storing cut fruit/veggies, trail mix, crackers, sandwiches, cookies, and so much more!
Tip: After washing your Stasher, ensure it has dried completely. You may dry it with a towel, but I prefer to let it air dry. You can turn it inside out and set it upside down, or place a small object between the opening to allow for air circulation.
Have a wonderful 4th of July weekend, & don’t forget to sign up for the Ecochallenge!
By Jolee Keplinger | June 25, 2020 Principia Center for Sustainability Special Projects Officer
This isn’t your average açaí recipe! The unexpected ingredient is cricket protein powder. Cricket protein is an up-and-coming superfood that can easily be incorporated into your summertime smoothies. You can purchase this protein powder from Mighty Cricket, a local and sustainable food startup based in St. Louis. Click here to learn more about cricket protein on the blog.
Ingredients
1 ripe banana (frozen)
½ cup frozen strawberries and blueberries
1/3 to ½ cup unsweetened almond milk
2 tbsp Mighty Cricket Protein Powder
1 tbsp nut/seed butter
1 tbsp acai powder
Optional additions
1/4 tsp maca powder
1/4 tsp ginger powder
1/4 tsp cinnamon
1/4 tsp moringa powder
fresh grated nutmeg
Topping ideas:
Pumpkin seeds
Muesli
Unsweetened coconut flakes
Bee pollen
Full fat coconut milk or cream
Directions
1. Place all base ingredients in blender and blend until smooth.
2. Pour into a small bowl.
3. Sprinkle on desired toppings. Drizzle with full fat coconut milk or cream.
4. Artfully sprinkle on desired toppings.
5. Bonus: Visit @MightyCricketCo on Instagram to learn more creative ways for incorporating cricket protein into your sustainable lifestyle!
By Jolee Keplinger | June 14, 2020 Principia Center for Sustainability Special Projects Officer
This healthy & tasty recipe was submitted by community member Pam Fox, who works part time at Principia College’s C-Store. Pam is a plant-based food enthusiast who often shares her favorite recipes with me. Recently, she sent me an oat bar recipe which I made shortly after settling in for summer in my hometown of Tallahassee, Florida. Although I’m busy balancing three jobs and a nutrition course, I always make time for creativity in the kitchen. I specifically made these bars to take with me as a snack for my work at Browns Kitchen, a local gourmet kitchen shop!
1/4 cup dried fruit of choice (such as cherries, apricot, prunes, etc.)
1/4 cup add-ins of choice (such as chocolate chips, coconut flakes, seeds, or nuts)
Optional Ingredients
1 tsp ginger powder
1 1/2 tsp maca powder
Fresh ground nutmeg to taste
Notes: I used dates as my dried fruit of choice since I did not have others on hand. My add-ins were unsweetened coconut flakes and pumpkin seeds.
Directions
Preheat oven to 375o.
Place 1/3 cup of chopped dates and water into a blender and process until smooth. Add the nut butter, process again, and set aside.
In a medium bowl combine the remaining ingredients, except the reserved dates, dried fruit of choice, and add-ins.
Add the mixture from the blender and the remaining dates, dried fruit and add-ins of choice and mix with a spoon.
Spread mixture into an 8 x 8 baking pan and either spray with oil or line with parchment paper. Bake until firm and lightly brown around the edges, 18-20 minutes.
Cool in the pan, then loosen edges and invert entire pan over a flat platter. (If using parchment paper, pull the bars out of the pan using the paper edges and place on a cooling rack).
Cut into about 12 bars & enjoy!
Tips: I store the in the refrigerator to keep them fresh longer. They taste best reheated slightly in a toaster oven. You can also crumble them up and sprinkle on top of yogurt or eat them like cereal with milk.
I like to use this reusable to-go box for storing baked goods. This is a sample product from AASHE, an annual conference for sustainability in higher education. This container is made by OZZI, a company which specializes in reusable container exchange systems.
Fun Fact: 100% Plant-Based Ingredients!
What I love about this recipe is that it’s completely plant-based, so it’s perfect for those who follow a plant-forward and vegan diets. Plant-based styles of eating are often less ecologically intensive when compared to the Standard American Diet. This is because plant-based foods require fewer resources to produce (in many cases) versus animal products which are often highly resource intensive and polluting (especially when produced industrially).
Now, to get specific, not all plant-based foods are good. For instance, refined sugar, which is plant-derived, is definitely a food you want to avoid for both environmental and health reasons. Below are some reasons why I prefer to avoid refined sugars. To satisfy my sweet tooth, I replace refined sugars with natural and eco-friendly foods such as dried dates.
Opt for Organic
Since I am now 90% in control of my food intake, I’ve made a point to purchase mainly organic ingredients. It can be more expensive, but I’ve been purchasing many in bulk at Costco so I end up saving more than I would at the typical grocery store. I also like to purchase smaller amounts organic products at Farmer’s Markets, Trader Joe’s and Aldi. (Although I don’t enjoy shopping at Walmart, I’ll admit that they do have a selection of affordable organic ingredients as well.)
I opt for mostly organic ingredients because they are often more environmentally friendly than conventionally grown or raised foods. I also do not like the idea of harsh chemicals being sprayed on my food, and not knowing what chemicals I am consuming. Organic food is not always completely chemical-free, but it’s a widely available option for promoting optimal environmental and human health.
Sustainable Sugar? Switch from Cane Sugar to Dates!
Did you know that sugar cane production is a major environmental catastrophe in Florida? Click here for the article to learn more (Tampa Bay Times).
Have you always dreamed of seeing the Great Barrier Reef? Unfortunately, sugar farms in Australia are contributing to the reef’s decline. Waters around the reefs suffer from effluents, pesticides, and sediment from sugar farms, in addition to the wetlands that have been cleared. Read more at thought.co.
You have the power to make a difference! You can skip the refined sugar and use dates to satisfy your sweet tooth. Dates contain plenty of nutrients, fiber and antioxidants. They make delicious stand-alone sweet treats, and are incredibly versatile ingredients. Date sugar, made from finely chopped dehydrated dates, is a great option if you are looking for a sweetener (similar to cane sugar) that has gone through minimal processing.
In contrast, refined sugars are considered empty calories since they contain virtually no vitamins, minerals, protein, fat, fiber, or other beneficial compounds. Nutrient-dense foods are both energizing and satisfying, so it makes sense to replace refined sugars with naturally sweet and nutrient-dense whole foods (like dried dates)!
Sustainability Spotlight
Most dates are grown in Egypt or Saudi Arabia, and properly managed and well-tended date trees can live up to 150 years! The trees can withstand long periods of drought under high temperatures, but do require large amounts of water. Despite the high water footprint, many date farmers in traditional production areas use sustainable practices such as natural fertilizers, cover crops, and intercropping-often with other fruits, vegetables and pasture (Foodprint.org).
Ecological Lens: Date palm groves are important environmental niches for local wildlife and play a central role in the desert ecological system.
Date palms have been effective for the control of desertification and land reclamation in the Arabian Peninsula.
Locavore Lens: Since date sugar is mostly produced in North Africa and the Middle East, finding locally produced varieties may be difficult for American consumers. To help offset the food miles, you can look for organic options. This ensures that no harmful pesticides or other chemicals were used during production.
If you want a challenge, you can buy some whole organic dates and make your own!
If you make the oat bar recipe and would like to share your thoughts or modifications, please respond in the comments section! Thank you for reading. You may suggest future article ideas as well. Happy baking!
By Jolee Keplinger | June 11, 2020
Principia Center for Sustainability
Special Projects Officer
On the top of the science center above the Information Technology Department is a hidden gem that has existed for just a few years. It’s an excellent place to relax, use your green thumb, and support campus-grown food.
History
The garden was started by Principia alumnus Jeff Lewis. This idea sprung up after Jeff participated in the Urban Harvest STL internship program. Urban Harvest STL is a St. Louis organization that works to provide fresh produce to communities that are food insecure. In other words, it benefits those who that have little or no access to fresh produce.
Jeff was part of the first class of interns, and stayed on for a second growing season. While he was participating in the program, he was also developing a plan to build a smaller version of Urban Harvest’s food roof on campus. After lots of research and discussions with on campus stakeholders, he obtained the necessary approval to transform rooftop space. If it wasn’t for the internship at Urban Harvest, Jeff probably would have never decided to establish a green roof on campus.
The Capstone Project Lives On
After Jeff graduated in 2018, other members of the Principia College community have stepped up and kept the roof green. Currently, the green roof is most frequently used by Carly Hendrickson, the College’s administrative assistant. Carly had been interested in gardening for many years, and also enjoys gardening at her house in St. Charles, MO. She’s grown tomatoes, basil, rosemary, mint potatoes, kale, kohlrabi, red cabbage, and leeks.
So far, the produce grown on the green roof has gone to a small group of people, including summer research assistants, professor of sustainability Dr. Karen Eckert, members of the Sustainability Club, and Carly herself.
In addition to Carly, The Sustainability Club also utilizes the space on occasion. The Club has held rooftop garden parties during the spring, and has also created fresh salads with the roof’s abundant leafy greens.
Most Recent Activities
The spring 2020 semester did not unfold as planned due to COVID-19 complications, but the green roof did produce a small harvest. This harvest wasn’t the usual variety of leafy greens and herbs though. Due to restrictions on campus, Carly wasn’t able to consistently work on campus and visit the roof. Fortunately, she planted a few pots of tulips earlier in the semester. In April, the flowers were able to be harvested. Since I still had access to the Science Center as a Post-Graduate Teaching Intern, I was able to harvest and distribute the tulips.
Future Plans
Once campus returns to a more normal state, the Center for Sustainability hopes to revive the rooftop garden, and continue to maintain this campus-grown food space. If you will be on campus in the future, and would like to get involved, please contact Dr. Karen Eckert, the Directer of the Center for Sustainability. To learn more about Principia College’s sustainable food scene, you can visit the Center’s new website!
Jolee Keplinger | Post Graduate Teaching Intern| Principia Center for Sustainability
Did you know eating crickets is one of the most sustainable complete protein sources? It may sound a bit weird, but powdered crickets can actually be a tasty nutrient powerhouse!
When raising 1 pound of crickets, only 1 gallon of water and 0.55 pounds of grain are needed. Just 0.15 pounds of carbon dioxide is produced.
In contrast, a pound of beef requires 1799 gallons of water, 6.6 pounds of grain, and produces 15 pounds of CO2!
You may be wondering how to start incorporating this highly sustainable protein source into your diet. Below is a recipe created with cricket powder from a local company called Mighty Cricket. The startup has existed for just a few years, but is growing fast! Currently, you can find Mighty Cricket products in various restaurants throughout the St. Louis metro area, and in a few specialty grocery stores, such as Local Harvest.
Visit mightycricket.co to learn more. Below is a recipe I created for the company. Stay tuned for more!
By Jolee Keplinger (C’20) Principia Center for Sustainability Dining Services Liaison Officer
Tucked in the historic DeMun neighborhood of St. Louis are two spots that are beautifully embracing local, organic, and plant-based food.
The recent popularity of plant-forward dining is not a trend, but rather, a shift which has exploded throughout the St. Louis area within the past couple of years.
What initially inspired me to visit Seedz Cafe, (and the separate store, Seedz Provisions) was it’s healthy plant-based fare. Seedz stands out because it’s not simply a delicious plant-based, sit-down restaurant. Just a few steps away, from the cafe at Seedz Provisions, you’ll find a plethora of fresh baked goods, locally produced food products, handmade gifts, and a selection of espresso and elixir options.
The Power of Plant-Forward Cuisine
All of the food served at Seedz Cafe and Seedz Provisions is vegan, meaning everything is of 100% plant origin, so no meat, dairy or any other animal derived ingredients are used. (The terms vegan and plant-based are often used interchangeably.)
As someone who enjoys dining at a variety of restaurants, I’ve noticed that plant-based/vegan restaurants tend to be my favorite due to the innovative nature of the food and high likelihood of sustainable operations. In general, I’ve noticed that plant-based restaurants are highly conscious of where their ingredients come from, and very intentional in how they prepare them.
In addition, eating foods which are organically grown, unprocessed, and plant-based foods can reduce one’s ecological footprint and promote health. As you probably know, the U.S. food system is not set up in a way that makes healthy eating easy. As a result, only 9.3% of Americans are meeting the recommended intake of three cups of vegetables per day! Fortunately, plant-based restaurants like Seedz Cafe offer a variety of healthy, delicious, and aesthetically pleasing foods packed with fresh produce, whole grains, and healthy fats.
Fun fact: Seedz Cafe is one of the top 10 healthiest restaurants in St. Louis! Click here to see their menu.
The Ingredients:
Since Seedz is clearly going above and beyond what most restaurants are doing, I wanted to learn more about the business in-depth. Even though the website and Instagram account are informative, I wanted to specifically learn about Seedz in terms of the local food movement. I met with Cara Schloss, an incredibly inspiring owner and self-taught culinary artist and learned quite a bit of valuable background information.
For example, Seedz sources approximately 40% of its ingredients locally. Since there is no official definition of local food, it’s important to know how a businesses defines its local ingredients. At Seedz, a local ingredient must be located within about a 200 mile radius.
Their produce comes from Williford Family Garden which is St. Clair Missouri. This small farm went through the EarthDance apprenticeship program, and it specifically grows ingredients for Seedz. In addition, about 60-80% of the restaurant’s ingredients are grown organically.
Cara mentioned organic ingredients are a lot more expensive, but emphasized they are a priority. Even if a farm isn’t USDA certified organic (such as Three Rivers Community Farm which I previously highlighted), the food can still be grown using organic principles. Ultimately, what matters the most is how food is grown, not whether it flashes a fancy label.
Here are a few examples of where they source their food:
Seedz transcends locally sourced and organically grown ingredients by incorporating foraged foods into cuisine. Foraged foods include nutrient-packed nettles, elderberries, and morel mushrooms. (This relates to a previous restaurant profile.)
For example, their Greenz Elixir features mineral rich nettle leaves (plus Gotu Kola and Matcha for mental alertness and focus). It’s even dusted with spirulina (a natural source of essential minerals such as iodine & chlorophyll). It’s also worth mentioning that they sweeten their innovative elixirs and espresso drinks with dates and use fresh and homemade hemp seed mylk.
Fun fact: Their herbalist makes five flavors of elixirs which represent the five branches of Chinese medicine.
This was my first warm, freshly-composed elixir experience. It did not disappoint! It not only tasted absolutely magical, but I felt like I was truly nourishing myself. I would drink a large mug of this every day if I could!
Sustainable Design
Reclaimed wood is located at the front of the cash register at the store and throughout the cafe. It was given to Seedz by a friend from Farmington, MO (whose barn happened to be falling over).
The cafe and store both have windows which let in plenty of natural light. The natural lighting compliments the natural decor and cozy atmosphere.
Zero Waste Operations
If the restaurant has an over-abundance of its locally sourced produce, it does not go to waste. Instead, it’s given away to their employees. In addition since Seedz uses paper straws and biodegradable to-go ware, everything can be composted! When dining in, real dishes and silverware are used.
Local Products for Sale
Seedz Provisions stocks a wide array of locally sourced products which are perfect for gift-giving (or treating yourself)! Below are three examples of what Seedz Provisions has to offer.
1. This small-batch Made Fare Co. granola is baked in St. Louis, MO. It’s filled with wholesome ingredients and also refined sugar and GMO-free.
2. Big Heart Tea Co. is also based in St. Louis. This woman-owned company crafts its tea with healing herbs which promote one’s overall sense of health and wellbeing. They are committed to sourcing their ingredients ethically, and ensure that every ingredient used helps pioneer traceable and direct-trade herbs.
3. Core + Rind, another local brand based in St. Louis, specializes in cheesy sauces made from cashews. Their sauces are 100% plant-based, and serve as an excellent alternative to the unhealthy and ultra-processed jars of queso dip. Their cheeesy sauces are packed with healthy fats and are vegan, paleo, whole 30, and keto friendly!
Fresh Baked Goods
The best part about Seedz Provisions is their ever-evolving selection of homemade donuts. These superfood spiked donuts are packed with wholesome ingredients and are free of oil, refined sugar, and gluten. (Who knew a donut could actually be healthy?!)
Seedz isn’t just heaven-on-earth for dedicated vegan and plant-based eaters, it’s is an excellent destination for food-venturers who value healthy, delicious and consciously crafted cuisine.
If you love plant-forward cuisine, but aren’t near the St. Louis area, the Happy Cow app is an excellent tool for discovering vegetarian and vegan restaurants. (I actually discovered Seedz by using this app.) In addition, I’ve noticed that the restaurants in Happy Cow’s database tend to be healthier than the average, and this benefits everyone!
Location & Hours
6344 South Rosebury, Demun, MO 63105 – Open Tuesday – Saturday 11a – 8p and Sundays 11a – 4p.
Coming Soon: Seedz Cafe will be a vendor at the 2nd annual St. Louis VegFest! It’s hosted at the World’s Fair Pavilion in Forest Park on Sunday, October 13th, 2019.
By Jolee Keplinger (C’20) Principia Center for Sustainability Dining Services Liaison Officer
Confluence Kombucha isn’t simply a local restaurant that specializes in kombucha brewing. It’s a place that is passionately championing the local and sustainable food movement. It’s consciously crafted, seasonally changing, compositions are true works of art.
First, if you aren’t familiar with kombucha, I’ll give you a brief overview. Kombucha is typically green or black tea combined with yeast and sugar. This mix is set aside to ferment. This sweet and sour beverage is ancient, and is thought to have first been brewed in China. In the United States, kombucha has the reputation of being a fizzy health drink which makes an excellent alternative to soda. Currently, Kombucha is a huge trend, and it can be found in most grocery stores. Common brands include G.T.’s, Kevita, and Humm.
Even though kombucha is wildly popular these days, restaurants specializing in this fermented tea aren’t so common. I didn’t even know these places existed until I came across one in Chicago last year. I didn’t expect a restaurant dedicated to brewing kombucha would exist in the St. Louis area, but I was proven wrong. A few months ago, I randomly Googled something along the lines of “Kombucha Restaurant in St. Louis” and discovered Confluence Kombucha gastroLAB. This hidden gem has been located in The Grove entertainment district since 2016. (The exterior is a bit low-key, so it’s helpful to look for Urban Chestnut Brewery, and then look to the left.)
After doing a bit of research, I determined that Confluence is dedicated to doing things differently, and I thought this local business would make an interesting addition to the blog. This inspired me to set up a meeting with William Pauly, Confluence’s creative chef and owner.
Forage
Since William has a friend that clears overgrown plants at a nature reserve, he’s offered usable plants that are ideal for incorporating into the kombucha. In addition, common foraged foods that may appear on the menu include morel mushrooms, nettles, and wild greens.
Farm
Confluence offers only the best, locally sourced ingredients, which support small-scale farmers in Missouri and Illinois. William does not source the food from an average food service provider, such as Sysco, but instead, a farmer brokerage called Eat Here STL. This St. Louis-based brokerage works with farmers and producers, bringing the finest and freshest foods to local chefs. For example, ingredients could come from PrairiEarth Farm or DeManage Family Farm.
William described how a chef who started Eat Here STL had many connections with farmers, and decided to start a company. This chef wanted to make farm-to-table dining less complicated for restaurants. By doing this, restaurant owners like William don’t have to spend a lot of time sourcing local ingredients individually.
Feast
The culinary concoctions at Confluence are not only exceptionally creative, but are made predominately of wholesome, plant-based ingredients. In addition, these ingredients are grown sustainably, such as by following organic principles. About 60% of ingredients are local, which is exceptionally higher than the average restaurant.
By simply scanning the menu, you may assume the restaurant falls into the vegan genre. Technically, the proper genre is plant-based, since most of the ingredients are plants. Examples of non-plant foods on the menu are Chaga Smoked Trout, honey and ramp kimchi.
Every flavor of kombucha is hand-brewed, and the Japanese inspired cuisine is hand-crafted. For example on the “curiosities” section of the menu (aka appetizers) you will find nukazuke, which is a type of Japanese pickle made with an ancient preservation method which includes fermenting whole vegetables. This curiosity is also served with a beet mousse, coconut yogurt, bear butter, and house-made flax seed chips.
In addition, the menu devoid of common food triggers such gluten and dairy. The average diner will most likely leave feeling refreshed, rather than stuffed full of over-processed, not-so-healthy, ingredients like refined oils, carbs, and sugars (which are staples at the average restaurant in the St. Louis area).
He believes in authenticity, and paying for advertising does not reflect who he is. Instead, he patiently waits for curious customers to discover his restaurant on their own. Word of mouth advertising definitely plays a role in this. With this advertising, Confluence attracts a special crowd.
I’m a bit hesitant to publish this post, just because I consider this restaurant one of St. Louis’s hidden gems, and I want it to stay that way. I do feel that Confluence is a restaurant that is doing things right, so I believe it should be recognized by this blog’s niche audience.
Fun Facts
During our meeting, I learned that 150 kombucha flavors have been created in the last two years!
Confluence’s Kombucha is actually available on draft at a few other locations within the city.
The back patio, there’s a garden with local plants for pollinators. It’s raised begs are changed every year, and they grow plants that infuse its spring waters and contribute to the various kombucha flavors.
William is starting to make vinegars with kombucha and even products utilizing SCOBYs, such as spring rolls.
Food waste, such as veggie scraps, are utilized. These scraps are given a second life by being transformed into veggie ash. Basically, vegetable skins are roasted and dehydrated. The ash has a deep flavor, and notes of spice, making it an excellent accent to a dish.
Confluence is Green Dining Alliance certified, with a 5-star rating. Click here to read my post about this sustainable restaurant certification.
The to-go boxes are compostable. William mentioned these eco-friendly boxes cost $0.80 each, but is willing to pay the price since being a steward of the earth is a priority.
Even though most of Confluence’s offerings are vegan, William is not vegan himself. Due to the confines of the space, grilling meat doesn’t make sense logistically, and additionally, he wanted to challenge himself as a chef. He stated that, “people use meat as a crutch; to be creative and innovative with vegetables takes work, thought, mindfulness, technique, and skill.” I couldn’t agree more!
By Jolee Keplinger (C’20) Principia Center for Sustainability Dining Services Liaison Officer
Sucrose Bakery and Café is a European-inspired, family run business nestled in the charming city of St. Charles, MO. This quaint and historic community lies on the banks of the Missouri River, where unique locally owned shops and restaurants abound.
Sucrose is owned by two innovative chefs who graduated from the Culinary Institute of America. They are not only passionate about food itself, but where it comes from. This is demonstrated by their interest in organic farming and local sourcing paired with their commitment to cultural authenticity.
First Impression
Sucrose is located in a charming, newly remodeled home. Upon entering, I was greeted by two giant cases of sweet treats and mingling aromas of coffee and fresh-baked goods.
The interior’s modern aesthetic is absolutely on-point. Each element is intentionally placed in a tidy, minimalist style. A separate seating room includes plenty of tables and a couch. Pieces of mid-century modern furniture accented with live potted plants and fresh orchids liven up the space. In addition, there’s Wi-Fi, making it an excellent spot to study while sipping a latte and snacking on a pastry.
I was impressed by their science-inspired logo, which is modeled off the chemical bond for cane sugar, an ingredient often found in baked goods.
Food
Sucrose offers a wide array of sweet and savory artisanal baked goods, inspired by traditional European lifestyle, as well as the Slow Food movement. This movement’s philosophy envisions a world where all people can access food that’s healthy, fairly produced, and that positively affects the planet.
All their baked goods are made in-house from scratch. This is impressive, considering how the majority of offerings are solely made by two chefs. Many of the baked goods are traditionally German, French, or Italian. This includes, but is not limited to: breads, cakes, pies, tarts, cookies, brownies, croissants, and at least a dozen flavors of macarons.
The options are quite overwhelming, so if you have difficulty deciding what you want (as I do), I recommend going with a few friends and ordering a variety of pastries to share.
Savory Spotlight
As a self-proclaimed quiche connoisseur, I tend to order quiche at nearly every café I visit. Sucrose’s quiche was so good, it stole the spotlight from the sweets. Its well-crafted flakey crust, paired with a perfectly fluffy egg and mushroom filling earned it a 10/10. Sustainability-enthusiasts will appreciate the fact that their eggs are locally sourced from Blind Star Farm.
Sweet Spotlight(s)
The pear frangipane tart struck an optimal balance of flavor and sweetness, without being overly rich. Pears aren’t exactly my go-to fruit, but this treat completely changed my pear-ception! (In case you’re unfamiliar with frangipane, it refers to a ground almond cream filling or topping, often used for pastries.)
I especially appreciated that all their macarons are freshly made in house, rather than being mass-produced and imported from France as many are. The flavor I selected was London fog, a British-French fusion flavored with Earl Grey tea and a hint of lavender.
On my second visit, I opted for the raspberry cheesecake. I was drawn to this dessert because of its vibrant pink color. This individually baked mini cake is topped with fresh raspberries, a touch of raspberry syrup, and a bit of chocolate. Even though cheesecake has the reputation of being a dessert on the rich and heavy side (think of Cheesecake Factory’s gigantic slices packing nearly a day’s-worth of calories), this one succeeded in not overdoing the richness factor.
Drinks
Sucrose offers a variety of hot drinks that pair perfectly with their pastries. Their coffee bar sources its beans from Blueprint, a specialty roaster located in St. Louis.
One of the walls is filled with shelves containing a variety of locally sourced and handmade provisions. There, you can purchase bags of Blueprint’s coffee for home brewing.
Helpful Hints
Saturday mornings are very busy so Wi-Fi is not offered (for quick table turnover).
Since there are just so many options, I recommend taking a few treats to-go. Fortunately, Sucrose supplies compostable to-go boxes rather than earth-destroying Styrofoam.
For those who opt for gluten-free foods, there are many options available. For example, there was a gluten-free version of the raspberry cheesecake I mentioned earlier.
Final Words
Sucrose is a cutting-edge café and bakery combo that’s committed to creating high quality, nourishing food. In addition to providing hand-crafted baked goods in an aesthetically pleasing atmosphere, this small, family run business is making strides in the sphere of sustainability.
Overall, Sucrose is an ideal destination for those who value consciously crafted baked goods with a European flare. This business is an excellent example of the Slow Food movement, which beautifully embodies the blog’s theme of locally sourced and sustainably grown food.
Location & Hours
700 S. Fifth St / St. Charles MO 63301 / 636-410-8505
