Transitioning to a low-waste lifestyle is a meaningful step toward sustainability. Reducing waste not only benefits the planet but also promotes a more mindful and intentional way of living. 

In the United States, food waste accounts for roughly 22 percent of all municipal solid waste—which contributes to a startling amount of methane gas produced, which is more harmful than carbon dioxide. Transitioning to a zero-waste lifestyle involves redirecting edible food away from landfills, offering both environmental and substantial social benefits. By channeling what would have been food waste to community organizations, homes, and individuals in need, a meaningful social impact is achieved. Additionally, the financial savings resulting from the reduction of wasted food can be allocated to support positive sustainability initiatives. Notably, the magnitude of this financial impact is considerable, with an estimated $161 billion worth of food discarded annually in the United States alone.

The low-waste or zero-waste philosophy also centers around reuse and repurposing, fostering a system where surplus goods find new homes within the community and vice versa. It goes beyond simply giving away unneeded items; it involves sharing essentials that benefit everyone.

This guide aims to provide a comprehensive overview of how to go low waste, offering practical steps for individuals seeking to minimize their environmental footprint and maybe do a little good in the process.

Step One: Assess Your Current Waste

Begin your low-waste journey by conducting a thorough assessment of your current waste generation. Analyze your trash to identify the predominant sources of waste. This initial step will help you set realistic goals and focus on areas that require immediate attention.

For example, is one-third of your trash made up of egg shells, coffee grounds, and vegetable scraps (a reasonable example according to the Rainforest Alliance)? Or do you find yourself throwing away a considerable amount of paper bills? Is your trash full of plastic food containers or glass bottles? Taking stock of your trash can be incredibly enlightening as you start planning for low waste lifestyle changes to make. Keep a note on your phone with a running tally of all that you throw away, categorized by food, toiletries, containers, and so on, or simply keep a sticky note by the trash can and tally your trash that way. It may seem like overkill, but the only way to make true adjustments is by making informed adjustments. Otherwise you are putting a plan in place that may work for other people but not necessarily your specific lifestyle.

Step Two: Embrace the 5 R’s.

Adopt the principles of the 5 R’s: Refuse, Reduce, Reuse, Recycle, and Rot. In the 1920s and 30s, this ideal was more simplified using the mantra, “Use it up, wear it out, make due, or go without.” However, based on our nationwide consumer behavior and the staggering amount of plastic entering our landfills on a daily basis (27 million tons in 2018 according to the EPA), the principles have had to adapt slightly.

Refuse: Begin by refusing single-use items such as plastic bags or disposable cutlery. When you’re just starting out on a low-waste journey, it’s best to aim for an 80/20 approach—nailing low waste 80 percent of the time and giving yourself grace 20 percent of the time. No one is perfect and every now and again, a coffee in a disposable cup is okay. The key is to cut back as much as you can and to make conscious decisions about the waste you’re creating.

Start by carrying a canvas tote bag in your car for those spur of the moment trips to the grocery store (having a meal plan will help cut these trips back, too!). This one adjustment alone can reduce waste by an estimated 500 to 1000 plastic bags per year.

Similarly, keep a set of reusable utensils in your bag or car for take-out runs or moments when a restaurant only offers plastic cutlery. Stores like Rivermont Refillery sell bamboo utensils and reusable straws for this very purpose or, if you’re on a budget, simply grab a spare set of metal utensils from home or a thrift store and keep them secure and clean in a cotton or canvas bag.

Reduce: Look for ways in which you can reduce your overall consumption. Thinking back to your trash assessment—if one-third of your trash is food waste, how can you creatively use your leftovers to reduce that amount?

For used coffee grounds, turn them into an exfoliating scrub. Egg shells can be crushed up and sprinkled around your garden to give calcium back to the soil. Vegetable scraps can be saved and turned into a rich vegetable broth; afterwards they can be composted.

Also look for ways to get creative with your leftovers so you end up spending less on groceries (a win, win). Two cups of leftover mashed potatoes from last night’s dinner can be reimagined as today’s gnocchi or potato croquettes, or they can be used to top off a shepherd’s pie. Spinach that may be on its way out can be cooked and frozen to later be added to soups. Herbs can be turned into bright, delicious sauces or frozen in oil to add flavor another day.

Reuse: When you start looking for ways to reuse items, you begin realizing just how many options there are. Glass jars (think salsa containers and apple cider vinegar bottles) can be used to store leftovers or homemade all-purpose cleaner. Old clothing that can’t be sold, donated, or swapped can be torn into cleaning rags. Old magazines (like ours!) can be reused as wrapping paper. Even old toothbrushes can be reused for household cleaning.

If you no longer have use for a particular item but it’s still in good shape, consider donating it to a local thrift store or offering it up on a local Buy Nothing group (simply search “Buy Nothing Lynchburg” on Facebook for a group within your specific zip code). These types of circular economies keep items out of landfills and lower demand for new items needing to be produced.

It’s also important to take care of your items in general to avoid them needing to be thrown out. Keep your cutting boards and wooden utensils well-oiled and your knives well-sharpened. If you have a neighbor or friend who is talented at sewing, ask them to teach you a few tricks so you can mend your clothes and darn your socks. 

Recycling: Consider recycling as your last-ditch effort not your first option. If you’re unable to repurpose an item in any way, responsibly recycle it. Lynchburg makes recycling incredibly accessible with drop-off locations throughout the city. Bedford also has the ability to recycle glass with drop-off locations throughout the Town and county.

Rot: Finally, as has been touched on briefly throughout this guide, compost your organic waste. Not only is the process of composting pretty simple, but it also eliminates the guesswork of trying to fertilize the right plants with the right chemicals at the right time. Compost is all-natural, and can pretty much be applied to everything (veggies, perennials, shrubs, trees, etc.) any time and in any amount.

Step Three: Mindful Shopping

Part of embracing a low-waste lifestyle is becoming more mindful about your consumer behavior and the decisions that you make. Just as you would take stock of your trash and make informed adjustments that work for your lifestyle, assess your shopping habits and make adjustments that are more environmentally aware.

For example, do you find yourself “adding to cart” once a week or more when an idea pops in your head or a particular need arises? We all do. The key with mindful shopping and a low-waste lifestyle is in pausing during those moments. Does the idea still seem exciting in a week? If so, consider making the purchase. If not, then you saved yourself some money and you saved waste from entering the landfill. Alternatively, do you find yourself needing a particular tool for a one-time project? Ask a friend if you can borrow theirs or see if it’s a tool that can be rented for a short period of time.

Also consider shopping local as much as you’re able. Money spent within the local economy stays in the local economy, which ultimately works to strengthen our community. Shop from local farmers markets (reusable bags in tow). Not only will this help our local farmers, but you will only be buying exactly what you need.

Step Four: Educate Yourself

Stay informed about environmental issues and advancements in sustainability. Understanding the impact of your choices empowers you to make informed decisions and advocate for positive change. Stay updated on local recycling programs, waste management policies, and sustainable practices in our community.

Engage with your community to amplify the impact of your efforts. Join local environmental groups, participate in community clean-up events, and collaborate with neighbors on waste reduction initiatives. Collective action fosters a sense of shared responsibility and creates a more significant positive impact.

Step Five and On: Set Realistic Goals

Set achievable goals to gradually integrate low-waste practices into your lifestyle. Rome wasn’t built in a day, and the same applies to adopting a low-waste lifestyle. Celebrate your successes, learn from challenges, and continue refining your approach as you strive for a more sustainable and environmentally friendly way of living.

Mardi Gras, the vibrant and festive celebration before the solemnity of Lent, is synonymous with lively parades, colorful masks, and, of course, mouthwatering cuisine. If you’re looking to bring the spirit of New Orleans into your home this Mardi Gras, look no further. 

Classic Gumbo: A Taste of the Bayou

Start your Mardi Gras feast with a steaming bowl of gumbo, the iconic Cajun and Creole soup that embodies the heart and soul of Louisiana. Whether you prefer seafood, chicken, or sausage, gumbo is a flavorful medley of ingredients like okra, bell peppers, and a dark roux. Dive into the warmth of this savory dish that’s perfect for bringing people together.

Recipe: Seafood Gumbo

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 lb crab legs
• 1 lb andouille sausage, sliced
• 1 cup okra, sliced
• 1 onion, diced
• 1 green bell pepper, diced
• 3 celery stalks, chopped
• 4 cloves garlic, minced
• 1/2 cup all-purpose flour
• 1/2 cup vegetable oil
• 4 cups chicken or seafood broth
• 1 can diced tomatoes
• 2 bay leaves
• Cajun seasoning, salt, and pepper to taste

Instructions:

1. In a large pot, make a dark roux by combining flour and vegetable oil over medium heat until it reaches a rich brown color.
2. Add onions, bell pepper, celery, and garlic. Cook until vegetables are softened.
3. Stir in the broth, diced tomatoes, and bay leaves. Bring to a boil.
4. Add sausage, crab legs, and okra. Simmer for 20-30 minutes.
5. Add shrimp and cook until they turn pink.
6. Season with Cajun seasoning, salt, and pepper to taste. Serve over rice.

Jambalaya: A One-Pot Wonder

Jambalaya is a dish that perfectly captures the essence of Mardi Gras—a melting pot of flavors and cultures. This one-pot wonder combines rice, protein, and an array of spices for a dish that’s both hearty and satisfying.

Recipe: Chicken and Sausage Jambalaya

Ingredients:

• 1 lb chicken thighs, boneless and skinless, diced
• 1 lb andouille sausage, sliced
• 1 onion, diced
• 1 green bell pepper, diced
• 3 celery stalks, chopped
• 3 cloves garlic, minced
• 1 can crushed tomatoes
• 2 cups long-grain rice
• 4 cups chicken broth
• 2 teaspoons Cajun seasoning
• 1 teaspoon thyme
• Salt and pepper to taste
• Green onions for garnish

Instructions:

1. In a large pot, brown chicken and sausage over medium-high heat.
2. Add onions, bell pepper, celery, and garlic. Sauté until vegetables are tender.
3. Stir in crushed tomatoes, rice, chicken broth, Cajun seasoning, thyme, salt, and pepper.
4. Bring to a boil, then reduce heat, cover, and simmer until rice is cooked and liquid is absorbed (about 20-25 minutes).
5. Garnish with chopped green onions before serving.

Beignets: Sweet Indulgence for a Sweet Celebration

No Mardi Gras celebration is complete without a sweet treat, and beignets are the quintessential dessert of the French Quarter. These pillowy, deep-fried pastries dusted with powdered sugar are a delightful way to end your Cajun and Creole feast. Bonus points if you enjoy them alongside a hot cup of chicory coffee.

Recipe: New Orleans Beignets

Ingredients:

• 1 cup warm milk
• 1 tablespoon active dry yeast
• 1/4 cup granulated sugar
• 3 1/2 cups all-purpose flour
• 1/2 teaspoon salt
• 1/4 teaspoon nutmeg
• 1/4 cup unsalted butter, softened
• 1 egg
• Vegetable oil for frying
• Powdered sugar for dusting

Instructions:

1. In a bowl, combine warm milk, yeast, and sugar. Let it sit for 5-10 minutes until frothy.
2. In a large mixing bowl, combine flour, salt, and nutmeg.
3. Add the yeast mixture, softened butter, and egg to the dry ingredients. Mix until a dough forms.
4. Knead the dough on a floured surface until smooth, then cover and let it rise for about 2 hours.
5. Roll out the dough and cut into squares or circles.
6. Heat oil to 350°F and fry the beignets until golden brown.
7. Dust with powdered sugar and serve warm.

This Mardi Gras, transport yourself to the lively streets of New Orleans by bringing the flavors of Cajun and Creole cuisine to your table. Whether you’re savoring a bowl of gumbo, diving into a plate of jambalaya, or indulging in sweet beignets, these recipes are sure to make your celebration a culinary success. Laissez les bon temps rouler—let the good times roll with these delicious dishes that pay homage to the rich food traditions of Mardi Gras!

Take your kick-off time crowd pleasers up a notch with these spiced-up versions for snacking and sharing

Photos by Dave Uhrin

Whether your Sundays are all about football this fall or you’re just looking to score a touchdown with some kicked-up shareables your family and friends will love, we’ve got you covered all the way to the end zone. These appetizer recipes from cooking instructor Jacqui Renager of Fun in the Kitchen with Jacqui are as easy to make as they are flavor-packed and fun to eat.

Renager’s hummus recipe is the stuff of legend, blended to a delightfully creamy consistency with the addition of water and signature sumac and topped with the all-important final flourish of good olive oil and spices for a beautiful presentation. Her smoked chicken tacos are over-the-top with a pineapple jalapeño salsa and chipotle aioli, both whipped up in minutes, giving them that sweet-spicy, one-two punch. And don’t forget the spinach artichoke dip in sourdough boule and homemade jalapeño poppers. We are feeding a crowd, after all.

Can’t find what you’re looking for in the grocery store in these days of supply chain issues? Does that certain ingredient you want cost about as much as a home mortgage because of inflation? Don’t sweat it, Renager says. Get creative and work with what you can find at a reasonable price. Cooking is supposed to be fun. And we promise your guests won’t complain. Unless their team is losing. Happy cooking and snacking.

All Recipes by Jacqui Renager. Fun in the Kitchen with Jacqui. CookingwithJacqui.com

Cooks Corner

Smoked Chicken Tacos with Pineapple Jalapeño Salsa

Mini tortillas
Finely shredded red and/or green cabbage
Panela or queso fresco cheese for crumbling
Smoked chicken (notes below)
Pineapple jalapeño salsa (recipe below)
Chipotle aioli (recipe below)

Smoked Chicken
If you have a smoker and the time, you can smoke your own bird, whole or just the breast. If not, support some local restaurants! Mission BBQ in Virginia Beach sells half smoked yardbirds. Pierce’s BBQ in Williamsburg sells half smoked chicken, pit cooked as well. As a last resort, use a rotisserie chicken (after you cut your chicken into pieces for the tacos, sprinkle with ½ tsp of smoked paprika and mix it up…you’ll get that nice smoked flavor).

Pineapple Jalapeño Salsa
1 cup diced fresh pineapple
½ cup diced jalapeño pepper
(seeds in to make it spicy, remove them
for milder version)
½ cup finely diced red onion
½ cup fresh cilantro, chopped
1 tsp lime juice
¼ tsp salt
¼ tsp black pepper
Combine all ingredients in a medium sized mixing bowl. Toss to combine. Refrigerate for at lease an hour before serving to allow flavors to meld.

Chipotle Aioli
4 chipotle peppers in adobo sauce
3 tbsp water
1 tsp lime juice
¾ cup mayonnaise
2 tbsp cilantro, chopped
¼ tsp kosher salt
¼ tsp coarse ground black pepper
In a small food processor (such as a Magic Bullet), puree chipotle peppers with adobo sauce and water for 1 minute. It should be paste like when done. If you are having trouble getting it to puree, add another tablespoon of water. Transfer to a separate bowl. In small mixing bowl, add the mayo, lime juice, finely chopped cilantro, salt and pepper. Stir to combine. Add the chipotle puree a little at a time until the desired taste is reached. The more you add, the spicier it will be. Make sure to refrigerate for at least an hour before serving to allow it to firm up a bit.

Assembling Mini Smoked Chicken Tacos
For each mini tortilla, layer your ingredients: tortilla, smoked chicken cut into ½-inch pieces, red and/or green cabbage, pineapple jalapeño salsa, drizzle of chipotle aioli and panela cheese. Serve on a large platter with each taco nesting up against each other. These will be the hit of the party. They have everything: smokiness, sweetness, a little bit of spice and amazing combination of textures.

Jacqui’s Famous Hummus

1 can chickpeas (rinsed and drained)
Juice of 1½ lemons
2 tbsp olive oil
½ cup water (more for thinning out in after processing)
⅔ cup tahini
1 tsp sumac
1 tsp kosher salt
1 tsp cumin
⅛ tsp all spice

Topping:
Run a spoon over your hummus to create indentations and sprinkle with:
Fresh parsley, chopped
Sumac
Cumin
Crushed red pepper
A few chickpeas
Olive oil for drizzling when ready to serve

Put all ingredients in a food processor and process for 2 minutes. The consistency should be close to pourable. It will seem too runny, but after refrigerating for 2 hours, the consistency will be perfect. If your hummus is too thick and not almost pourable, continue to process and add one tablespoon of water at a time until desired consistency is reached. Mixture should be smooth without any visible lumps. Pour into serving dish and add toppings (don’t add the olive oil until you are ready to serve). Refrigerate for at least 2 hours. Serve with pita chips or vegetables. Use as a spread on sandwiches.

Notes: Using less olive oil and more water enables this hummus to be very smooth and very light. This is different than most hummus products that can tend to be a bit gluey. The olive oil on top is a must as it brings out the flavors of the spices added to the top. If you do not like spice in your hummus, omit the crushed red pepper topping.

Spinach Artichoke Dip in Sourdough Boule

8 oz cream cheese, well softened
½ cup mayonnaise (Dukes, of course)
1 ½ tsp minced garlic
⅔ cup (76g) finely shredded gruyere, gouda or any other melting cheese
½ cup (56g) finely shredded mozzarella cheese
1 tsp course ground black pepper
½ tsp kosher salt
1 (14-oz) can quartered artichoke hearts, drained and chopped
1 jar marinated artichoke hearts chopped, drain only half of the liquid. Pour in the other half with the artichokes
12 oz frozen spinach, thawed and thoroughly drained (placing thawed spinach in a kitchen towel and repeatedly wringing it out over a sink works great)
Sourdough boule or other crusty round bread

Preheat oven to 350 degrees. Prep bread bowl: Using a bread knife slice the top of the bread off. Scoop out the inside of the bread, but do not throw this bread out. Cut the leftover bread into small “dippable” pieces for service. In a mixing bowl stir together cream cheese, mayonnaise, garlic, gruyere, mozzarella, salt and pepper.

Stir in artichokes and spinach. Spread mixture evenly into your bread boule. Bake in preheated oven until thoroughly heated and melty, about 20 minutes. Serve warm with bread pieces, tortilla chips, crackers, sliced bread…eat on anything!

Notes: The addition of marinated artichoke hearts with some of their marinating liquid makes this dip different from others you may see. That tangy depth of flavor from the marinade adds just the right tang to this wonderful game day appetizer.

Jacqui’s Jalapeño Poppers

10 fresh large jalapeños
1 8-oz block cream cheese, softened
1 ½ cups shredded cheddar cheese
2 tsp kosher salt, divided
1 ½ cups panko breadcrumbs
1 cup shredded parmesan cheese
3 tbsp olive oil
1 tsp course black pepper

Preheat oven to 400 degrees. Cut stems off jalapeños and then cut them in half lengthwise. Using a small spoon, scoop out the seeds and the pith. Set aside. In a medium sized mixing bowl, combine the cream cheese, cheddar cheese, and 1 tsp salt. Using a hand mixer, blend the ingredients until combined. Place a cooling rack in a full sheet pan. One at a time, fill each jalapeño half with some cream cheese mixture and place on cooling rack inside the sheet pan. In a small bowl, combine breadcrumbs, parmesan cheese, 1 tsp salt and pepper. Toss to combine. Add olive oil and mix well. Dip each filled pepper into the bread crumb mixture and place back on the cooling rack. Bake for 12-15 minutes or until the breadcrumbs are a nice golden brown.

Is there anything better than dumping an entire carton of chocolate candies into your buttered popcorn at the movies? It’s a snack that’s equal parts indulgent, sweet, and salty—and addicting.

We’re on a mission to recreate that movie theater feel with a chocolate cinnamon popcorn recipe that can be made right at home. Perfect for movie nights, sleepovers, or simply as a grab-and-go snack, this recipe is a great one to have in your back pocket. The seed-to-snack simplicity of popcorn makes it easy to enjoy by the handful on its own or as part of a tasty recipe.

This Cinnamon Chocolate Popcorn takes just minutes to prepare and combines two delicious flavors in one easy treat. Quick and delightful, it’s sure to become a family favorite, particularly during the cooler months when chilly forecasts call for comforting snacks.

To find more winter desserts and pop-able snacks, visit popcorn.org.

Cinnamon Chocolate Popcorn

Yield: 3 quarts

3 quarts popped popcorn

butter-flavored nonstick cooking spray

9 tbsp powdered cocoa mix (cocoa sweetened with sugar or sugar substitute)

3 tsp cinnamon

Place popcorn in a large bowl and lightly spray with nonstick cooking spray.

Sprinkle cocoa mix and cinnamon on popcorn. Toss to coat evenly. Serve immediately.

Saving Time and Money in the Kitchen

Life is busy, and seemingly getting busier by the day. With everything you have on your calendar, from work to play dates to doctors appointments and everything in between, the notion of preparing meals can often feel like a daunting task. Balancing work, family, and personal commitments leaves limited time for cooking, leading many to resort to costly takeout or convenience foods. However, embracing budget-friendly meal prep can be a game-changer, not only in saving time but also in cutting down expenses and promoting healthier eating habits. Considering food prices are expected to continue to increase, that’s a habit we can’t afford to miss!

Meal prepping involves planning and preparing meals in advance, typically for several days ahead. This practice not only streamlines your cooking process but also encourages mindful choices in ingredients and portions, fostering healthier eating habits and reducing food waste. Here’s how to get started if you’re new to meal planning and prepping.

1. Plan Ahead: Start by crafting a meal plan for the week. Take inventory of your pantry, fridge, and freezer to identify ingredients that need to be used and plan meals around them. Incorporate versatile ingredients that can be used in multiple dishes to minimize waste. For example, if you plan to make beef stew one night using carrots and potatoes, you will likely have carrots and potatoes leftover in the bag. So a secondary meal for the week could be a roasted vegetable grain bowl using the carrots, potatoes, and another hearty vegetable like Brussels sprouts.
2. Strategize Your Recipes: Opt for recipes that are simple, versatile, and utilize affordable ingredients. Dishes like soups, stews, stir-fries, and casseroles are not only easy to prepare in bulk but also often improve in flavor over time, making them ideal for meal prepping. Consider preparing components like cooked grains, roasted vegetables, or marinated proteins that can be mixed and matched throughout the week for various meals.
3. Smart Shopping: Stick to your grocery list and try to buy in bulk when possible. Purchasing staples like rice, pasta, beans, and frozen vegetables in larger quantities can often yield significant savings. Don’t overlook frozen fruits and vegetables, which are not only budget-friendly but also retain their nutritional value and can be used as needed without the risk of spoilage.
4. Batch Cooking: Dedicate a specific time slot during the week for batch cooking. Prepare larger quantities of meals and portion them into individual containers. Invest in reusable, portion-sized containers to store meals conveniently in the fridge or freezer. This practice not only saves time during busy weekdays but also prevents the temptation to order takeout when faced with a lack of time or energy to cook. Batch cooking in particular is a huge time and money saver for breakfasts and lunches. When you’re rushing around in the morning trying to get to work, you won’t have to think about your first two meals of the day.
5. Minimize Food Waste: Utilize leftovers efficiently by incorporating them into subsequent meals. For instance, roasted vegetables from one meal can be repurposed into a salad or used as a side dish for another dinner. Additionally, consider freezing leftovers that you may not consume within a couple of days to prevent spoilage and extend their shelf life—soups are great candidates for freezing.
6. Embrace Simple Ingredients: You don’t need a plethora of exotic ingredients to create flavorful meals. Basic spices, herbs, and seasonings can elevate the taste of dishes without breaking the bank. Experiment with different flavor profiles to keep your meals interesting while using pantry staples.
7. Stay Organized and Flexible: Maintain an organized kitchen to streamline your meal prep process. Label containers with dates and contents to keep track of freshness. Be flexible with your meal plan; if you find a great deal on a certain ingredient or if fresh produce is on sale, adjust your meal plan accordingly to take advantage of these opportunities.

Meal Prep Recipes to Get You Started

Vegetable Stir-Fry with Brown Rice

Ingredients:

• 2 cups brown rice
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 onion, sliced
• 2 cups mixed vegetables (such as bell peppers, broccoli, carrots, and snap peas), chopped
• 1 cup tofu or chicken, diced (optional)
• 3 tablespoons soy sauce
• 1 tablespoon sesame oil (optional)
• Salt and pepper to taste

Instructions:

1. Cook brown rice according to package instructions. 
2. In a large skillet or wok, heat olive oil over medium-high heat. Add minced garlic and sliced onion, sautéing until fragrant.
3. Add tofu or chicken (if using) and cook until browned. Add mixed vegetables to the skillet and stir-fry until they’re cooked but still crisp. 
4. Stir in soy sauce and sesame oil, if using, and season with salt and pepper. 
5. Divide the stir-fry and brown rice into individual meal prep containers. Let cool before refrigerating or freezing.

Turkey and Quinoa Stuffed Bell Peppers

Ingredients:

• 4 large bell peppers, tops removed and seeds removed
• 1 cup quinoa, cooked according to package instructions
• 1 pound ground turkey
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Shredded cheese (optional)

Instructions:

1. Preheat oven to 375°F 
2. In a skillet over medium heat, cook the ground turkey until browned. Add chopped onion and garlic, cooking until onions are translucent. Stir in cooked quinoa, diced tomatoes, paprika, dried oregano, salt, and pepper. 
3. Let the mixture simmer for 5-7 minutes.
4. Stuff each bell pepper with the turkey-quinoa mixture and place them in a baking dish. e. If desired, sprinkle shredded cheese on top of each stuffed pepper.
5. Cover the dish with foil and bake for 25-30 minutes or until the peppers are tender. 
6. Let the stuffed peppers cool before dividing them into meal prep containers.

Chickpea Curry with Rice

Ingredients:

• 2 cups cooked rice
• 2 tablespoons oil (olive or vegetable oil)
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon ginger, grated
• 2 tablespoons curry powder
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (14 oz) diced tomatoes
• 1 can (14 oz) coconut milk
• Salt and pepper to taste
• Fresh cilantro for garnish (optional)

Instructions: 

1. Heat oil in a large skillet over medium heat. 
2. Add chopped onion and sauté until translucent. Add minced garlic, grated ginger, and curry powder. Stir and cook for another minute.
3. Pour in diced tomatoes and chickpeas, stirring well. 
4. Add coconut milk, stirring to combine. Let the curry simmer for about 15-20 minutes until it thickens. Season with salt and pepper according to taste. 
5. Serve chickpea curry over cooked rice and garnish with fresh cilantro, if desired.
6. Allow the curry to cool before portioning it with rice into meal prep containers.

These recipes can be easily scaled up or down depending on the number of servings needed and can be refrigerated for 3-4 days or frozen for longer-term storage.

Adopting a budget-friendly meal prep routine offers a myriad of benefits, from saving time and money to promoting healthier eating habits and reducing food waste. With careful planning, smart shopping, and efficient cooking strategies, meal prepping can transform your relationship with food, making it both convenient and cost-effective. Start small, experiment with recipes and techniques, and gradually build a meal prep routine that suits your lifestyle and preferences. By doing so, you’ll not only optimize your time in the kitchen but also savor the satisfaction of enjoying home-cooked meals that are both nourishing and economical.

Simplifying Budgeting and Money Management

It seems as if there are constant financial demands and complexities these days, from the seemingly ever-rising cost of groceries to the everyday challenges of home maintenance. That’s why maintaining a clear and organized approach to managing finances is so crucial. The concept of decluttering doesn’t solely apply to physical spaces; it extends to the realm of finances as well. Streamlining your budget and money management processes can significantly alleviate stress and pave the way for a more secure financial future.

Assess Your Financial Situation

Begin by taking stock of your current financial state. Evaluate your income, expenses, debts, savings, and investments. Create a comprehensive list or spreadsheet detailing all your financial obligations and resources. This foundational step helps you gain a clear understanding of your financial landscape, enabling informed decision-making.

Establish Clear Financial Goals

Define specific, measurable, achievable, relevant, and time-bound (SMART) financial objectives. Whether it’s saving for a down payment on a house, clearing debts, building an emergency fund, or investing for retirement, having well-defined goals serves as a roadmap for your financial journey. Prioritize these goals based on their significance and feasibility.

Create a Realistic Budget

Developing a budget forms the cornerstone of effective money management. Start by tracking your expenses over a month to comprehend your spending patterns accurately. Categorize expenses into fixed (rent, utilities) and variable (entertainment, dining out) costs. With this data, create a budget that aligns with your financial goals, ensuring that your expenses don’t exceed your income. There are various digital tools and apps available to streamline this process, offering insights into your spending habits and facilitating better budget control.

Consolidate and Simplify Accounts

Managing multiple bank accounts, credit cards, and investment accounts can add unnecessary complexity to your financial life. Consider consolidating accounts where possible, keeping only those that serve a distinct purpose or offer beneficial terms. Fewer accounts can lead to better oversight and reduced chances of missing payments or losing track of balances.

Automate Financial Processes

Embrace automation to streamline your financial tasks. Set up automatic bill payments, contributions to savings or investment accounts, and debt repayments. Automating these processes not only saves time but also reduces the risk of missing payments, consequently avoiding late fees and penalties. It helps in fostering consistency and discipline in managing finances.

Regularly Review and Adjust

Financial circumstances evolve over time, making it essential to review your financial plan periodically. Set aside time at regular intervals (monthly or quarterly) to assess your progress towards financial goals. Evaluate your budget and adjust it as needed to accommodate any changes in income, expenses, or priorities. Stay flexible and adaptable in your approach to ensure your financial plan remains relevant and effective.

Cut Unnecessary Expenses

Identify areas where you can cut back on expenses without compromising your quality of life. Analyze your discretionary spending and consider eliminating or reducing non-essential expenses. Negotiate better deals with service providers, explore cheaper alternatives, or adopt cost-effective habits without sacrificing your needs and long-term financial goals.

Educate Yourself

Increase your financial literacy by staying informed about personal finance principles. Attend workshops, read books, follow reputable financial blogs or podcasts, or seek advice from financial advisors to enhance your understanding of managing money, investing, and planning for the future. Knowledge is a powerful tool in making informed financial decisions.

Build an Emergency Fund

Financial stability involves preparing for unexpected situations. Establish an emergency fund to cover unforeseen expenses such as medical emergencies, car repairs, or sudden job loss. Aim to save three to six months’ worth of living expenses in a separate account accessible in times of need.

Invest Wisely

Explore investment options aligned with your risk tolerance and financial goals. Diversify your investments across different asset classes to spread risk and maximize returns over the long term. Consider seeking professional advice to create an investment strategy that suits your circumstances and objectives.

Decluttering your finances involves simplifying and organizing your monetary matters to achieve better control, reduced stress, and improved financial well-being. By following these steps and maintaining discipline in your financial habits, you can streamline your budgeting and money management, paving the way for a more secure financial future. Remember, the key lies in regular assessment, adaptability, and a commitment to your financial goals.

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Ask the Expert on an Alternative Practice for Primary Care

THE EXPERT:
Phyllis C. Everett MSN, APRN, AOCN, NP-C, Sapient Health Services

Why do people come to you to be their primary care provider over other practices?
They come to us because they are tired of “big box” medicine that is focused more on production than people. People want to be heard. We have one-hour new patient visits, and 30 min follow-up visits to help explore the whole person and their needs at any given time, physical and emotional.

What type of specialty services do you offer?
Our diagnostic services are more in depth than the typical primary care practice with a combination of laboratory testing and genetics that set us apart. This includes advanced cardiovascular and nutritional testing, microbiome testing using GI Map stool tests and pharmacogenomic testing with a mouth swab to identify issues affecting medication management. We strive to find the root of the problem and not just treat a symptom. We also provide limited psychiatric counseling via telehealth and hope to expand mental health services in the coming year.

As a nurse practitioner, do you have a physician working with you?
Because of my 18 years of experience and the current state licensure requirements, I am no longer required to practice with a physician. I have what is called an autonomous license. That does not mean we do not work with our area physicians to provide care, in fact, we often refer patients for specialty care depending on the complexity of their problems. We’re also fortunate to have nurse practitioner colleagues who work in most specialties in the city of Lynchburg and surrounding areas with whom we communicate regularly for help on a variety of disorders.

Do you see children in your clinic?
My education was focused on the adult population and the age limit for children based on my certification is 13 years of age and older. We are looking forward to adding an additional provider to our Big Island location in 2024 that can see children of all ages as well as adults.

What other types of care do you provide that are unique and would attract new patients?
Because of my background in performing home visits and hospice care, I’m comfortable providing home visits. There are patients who have limited physical mobility who need care at home and so we provide that service. I go to homes myself and I also have recently hired a registered nurse who is also comfortable with home visits. In coordination with her, I can perform a telehealth visit from any location to see and hear the patient and coordinate their care. We also contract with a mobile phlebotomist to go out to the home to draw labs prior to appointments to reduce the need for patient travel.

Are you still planning to build a new location in the Huddleston area?
As some of you remember, we were donated a piece of land for the purpose of building a permanent location for the patients of the former clinic known as Huddleston Health and Wellness. We have not given up on this project but there have been many roadblocks that have occurred along the way that have delayed getting a building put on the property in Lynch station. We have not been deterred in our plan to see this happen. We continue relationships with our patients in that area through them coming to our clinic in Big Island, providing home visits and telehealth.

Do you take insurance?
Yes, we take Medicare, Medicaid, and most commercial insurance. We welcome the people that other practices limit due to poor reimbursement of their services. We are committed to caring for those who need and want the care we provide. We also have financial assistance plans for those that are uninsured.

ABOUT THE EXPERT:
Phyllis C. Everett is a nurse practitioner certified in adult primary care and oncology. She has an interest in genetics and has completed additional studies in pharmacogenetics. She is the executive director and adult nurse practitioner at Sapient Health Services and has served in rural, central Virginia since September 2017. She provides services in her clinic in Big Island, VA in addition to in-home and telehealth visits.
She received a diploma RN at Norfolk General Hospital School of Professional Nursing in 1979, a BS in Nursing with a Minor in Psychology at UNC-Greensboro in 1983 and her MS in Nursing Administration also at UNC-G in 1988.
She earned two post-masters certificates at Duke, Nursing Informatics in 1997 and Adult Nurse Practitioner with a focus in Primary Care/ Oncology in 2005. After graduation with her NP certificate, she worked in outpatient oncology in Lynchburg from 2005-2016 when she began her own practice. She has also worked part-time performing Medicare wellness exams and as a hospice provider.
Phyllis is published, and her original research has been presented in poster presentations at the national and state level. She is a speaker on a variety of topics related to her practice and certifications and has been invited to present at multiple venues around the country. Phyllis was president of the Virginia Council of Nurse Practitioners (VCNP) from 2012-2014 and was awarded the Distinguished NP Award at the VCNP annual meeting in March 2016.
Sapient Health Services-Big Island was awarded the Small Business of the Year award in September 2021 from the Bedford County Chamber of Commerce.

Sapient Health Services
10961 Lee Jackson Highway
Big Island, VA 24526
434-299-5029 • Fax: 540-297-6048
Email: sapientoffice@protonmail.com
www.sapienthealthservices.com

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Ask the Expert on Long Term Insurance

THE EXPERT:
Donna Fore, Mutual of Omaha

Why is long-term case insurance important?
You probably know someone who has required long term care services. Or, maybe you’ve been a caregiver yourself. Either way, you may wonder how you’ll handle your own long term care needs should they arise. Will your family take care of you? Will you be able to stay in your home? How will the need for care impact your retirement funds? It’s hard to think of becoming chronically ill and needing long term care, but it’s estimated that nearly 70 percent of people over age 65 will require long term care services – for an average of three years. And, 20 percent of those individuals will need care for more than five years. (US Department of Health and Human Services Study)

What is long-term case insurance?
A customized plan to cover costs associated with getting the help you need to do the things you’ve always been able to do for yourself, such as: fixing meals, driving, cleaning the house, and shopping; as well as many personal care services like taking your medications, walking, eating, bathing/ showering, and dressing.

What is the value of having long-term case insurance?
A long-term case insurance plan is designed to help you pay for these types of diverse long term care services, whether the assistance is temporary or permanent. It can help protect your retirement funds and other assets by providing a readily accessible source of funds earmarked to take care of you.

How does a long-term case insurance policy work?
When you begin to lose the ability to do some of your Activities of Daily Living (walking, dressing, bathing, eating, getting in or out of bed/chair, etc.), a licensed health care practitioner will evaluate your needs and certify you are chronically ill and need help. At that point, you receive long term care benefits from your plan.

Who needs long-term case insurance?
Anyone who wishes to remain in their home as long as possible and wants to avoid entering a facility. People who value staying close to family and friends and want to continue enjoying those relationships. Anyone who worked hard to save for retirement and doesn’t want to spend their life’s savings on long term care.

How do you start receiving your long-term care benefits?
When we meet and design your custom plan, you will select an elimination period during which time your long-term care services are your responsibility. This period is variable and can be as short as a few months, depending upon your needs. After your elimination period is over, your plan covers long term care, whether at home or a facility.

How do I determine my needs?
We will meet together and review your lifestyle, age, your state/location for care, your family, health, plans for the future, the average amount spent for long term care in your area, the cost of inflation regarding long term care, your budget, and other important factors. The benefits of owning Mutual of Omaha long-term case insurance: Mutual of Omaha provides a customized plan for ensuring that you obtain the right level of long term care services at your preferred location, whether at home or in a facility. Our plans include a Cash Benefit option – it allows you to pay a portion of the policy’s benefit just for home health care. Call me today, I can definitely help you and your family!

ABOUT THE EXPERT:
Donna is a retired military officer, serving 30 years at senior levels of the military. A survivor of 9-11 at The Pentagon, she understands that life can change quickly.
A hard-working veteran of two overseas combat operations, she is dedicated to serving her country, church, and community. She has extensive experience with helping people to protect family, income, property, and businesses due to a sudden disability or death. Some of the products/services she can provide are: Life insurance, Medicare plans, Long term care coverage, Financial strategies, Employee benefit plans, Business planning, Key employee insurance, Buy-sell arrangements, Estate planning, Disability insurance, Critical illness plans, Supplemental retirement funds, Annuities, and more.

Donna Fore – Mutual of Omaha
4005 Electric Road, Floor 3,
Roanoke, VA 24018
Office: 434-665-1434
Cell: 434-665-1434
donna.fore@mutualofomaha.com
agents.mutualofomaha.com/agents/va/roanoke/donna-fore

Creating personalized spice blends offers a unique opportunity to enhance your dishes with flavors tailored to your preferences—they also make fantastic homemade gifts. By combining various herbs, spices, and seasonings, you can produce unique blends that add depth and character to your dishes. Not to mention, homemade spice blends are often healthier, as many commercial spice blends are loaded with excess sodium. Whether you’re a beginner or an experienced cook, crafting your signature spice blends can be an enjoyable and rewarding aspect of cooking.

Understanding the Basics

Before diving into the process of making custom spice blends, it’s important to understand the different components involved in creating a spice blend that’s balanced. Spices and herbs form the foundation of these blends, each contributing distinct flavors, aromas, and intensities. Common spices such as cumin, paprika, cinnamon, cloves, and coriander, alongside herbs like basil, thyme, rosemary, and oregano, provide a diverse palette of flavors to work with.

Key Considerations

1. Flavor Profiles: Define the flavor profile you aim to achieve. Consider whether you are looking for a spicy, smoky, savory, or aromatic flavor. Balancing complementary and contrasting flavors is crucial for a well-rounded mix.
2. Ingredient Quality: Opt for high-quality, fresh whole spices whenever feasible. Grind or crush them just before blending to retain maximum flavor and potency.
3. Texture and Consistency: Determine the desired texture of your blend based on intended use. Experiment with grinding techniques to achieve the ideal consistency, whether fine or coarse. Different cooking methods utilize different spice blend textures. For example, if you’re grilling, a more coarse spice blend can help you achieve a delicious, flavorful crust. If you’re roasting vegetables in the oven, a finer spice blend may be better so the flavor comes through without the bite.

Creating Your Signature Blends

Follow these steps to develop your unique spice blends:

1. Base Selection: Choose a primary spice or herb to serve as the base for your blend. For example, cumin or paprika could be an excellent starting point.
2. Complementary Additions: Introduce complementary spices or herbs that enhance the base flavor. Experiment with proportions to achieve a harmonious balance. For instance, coriander or chili powder could complement cumin exceptionally well.
3. Experiment and Adjust: Blend small quantities of the chosen spices and taste-test your mixture. Fine-tune the ratios as needed to achieve the desired flavor profile. Small adjustments can significantly alter the final outcome.
4. Aromatics Inclusion: Consider adding aromatic elements like dried citrus zest, garlic powder, or onion flakes to add depth and complexity to your blend. Experiment with these ingredients for a unique aroma.
5. Testing and Storage: Once satisfied with your blend, store it in an airtight container, away from direct sunlight, moisture, and heat. Experiment with the blend in various dishes to fully understand its flavor profile.

Some Of Our Favorite Spice Blends

The sky is the limit when it comes to creating your own personalized spice blends. Here are a few of our favorites.

1. Smoky Southwest Blend:

   • 2 tbsp paprika
   • 1 tbsp cumin
   • 1 tbsp chili powder
   • 1 tsp garlic powder
   • 1 tsp onion powder
   • 1 tsp oregano
   • ½ tsp cayenne pepper (adjust for desired heat)

This blend is great for homemade tacos, fajitas, or nachos, and is also delicious in chili.

2. Herbes de Provence-Inspired Blend:

   • 2 tbsp dried thyme
   • 1 tbsp dried rosemary
   • 1 tbsp dried savory
   • 1 tbsp dried oregano
   • 1 tsp dried lavender flowers (optional for a floral note)

This blend is perfect on a roasted chicken or any meat or vegetable with a lighter flavor profile. 

3. Garam Masala-Style Blend:

   • 2 tbsp ground cumin
   • 2 tbsp ground coriander
   • 1 tbsp ground cardamom
   • 1 tbsp ground cinnamon
   • 1 tsp ground cloves
   • 1 tsp ground black pepper

Add this blend to roasted chickpeas and cauliflower for a Middle Eastern-inspired side dish, or season a yogurt sauce with the blend before serving alongside a spiced curry.

Crafting your spice blends is an enjoyable culinary journey that empowers you to infuse your dishes with distinctive flavors. Embrace experimentation and don’t hesitate to adjust ratios or incorporate unique ingredients to suit your taste preferences. Over time, you’ll develop a repertoire of signature blends that elevate your cooking to new levels. Enjoy the process of creating and savoring the unique tastes you’ve crafted with your own hands.

The Reimagined Glass House Brings Creativity to Jefferson Street

By Jeremy Angione | Photos by Ashlee Glen

Jefferson Street in downtown Lynchburg is rich with an old charm that gives the area its “historic” moniker. The cobblestone streets and even the James River continually evoke a sense of nostalgia to anyone passing by.

Although several new businesses have found a home on the quiet riverside street, The Glass House has been reinvented as a gastro lounge and cocktail bar, which reopened on October 18, 2023.

Originally purchased in 2019 by Dave Henderson and a group of investors, including Jason Cudd, Gordon Cudd, Daniel Sadusky, and Nathan Kalons, the Glass House initially served as a music and events venue.

“At the time, the music scene was tough here in Lynchburg. We decided to strategically pivot so that we could create a space that hopefully would engage the community more often than a music venue might,” Henderson explained.

As owner of The Water Dog and the Hen and Hound restaurant management group, which operates Fratelli Italian Kitchen and No. 7 Rooftop Bar, Henderson wanted the reenvisioned Glass House to be a wholly unique experience within his portfolio and in the Lynchburg area.

“I just felt that we had an opportunity to bring something new and exciting to downtown Lynchburg and with such a unique space, our team wanted to challenge the food scene with an experience unlike anything in the area,” Henderson said.

To create a completely new experience, Henderson says that it was necessary to make “significant changes to the infrastructure.” Although the Glass House was initially slated to reopen earlier this year, any curious onlooker strolling by the unfinished site would likely see the amount of work the Hen and Hound team put into reimagining the space.

According to Jason and Gordon Cudd, they had to tear up the plumbing, the bathrooms, and even the kitchen, which Jason joked used to be the size of a postage stamp.

What was, even in its previous iteration, a fairly cold and gray space, is now a warmly decorated lounge colored in deep greens and browns, with gold accents dashed through the room.

Henderson says that with the help of a Richmond-based architectural firm and interior designer Sharon Norris, “We were able to pinpoint an aesthetic that so far has been working.”

According to Henderson, the inspiration for the reenvisioned Glass House is thanks, in part, to a previously popular event, Rosé Thursday.

“We knew that we wanted to capture the Rosé Thursday scene that we had previously. The people who were here for Rosé Thursday were the audience that we were searching for in the new iteration of this restaurant,” Henderson said.

Despite its new, upscale finish, for guests the Glass House remains surprisingly approachable. Scanning the crowd during the busy service would reveal a diverse demographic of guests. Various ages, races, and even fashion senses feel comfortably represented.

“This might be the most diverse restaurant that we operate. Look, I’m a guy that wears my hat backward and I still feel at home here,” Henderson said.

The accessibility of the Glass House experience extends to the comprehensive menu of small plate-style meals and signature cocktails.

While items may be pricier than a trip to the Water Dog, there are plenty of options for guests to have a unique, homey, and affordable experience.

According to Henderson, the Glass House team worked hard to make the atmosphere, menu, and prices as accessible as possible.

“I didn’t want people to feel that this is only their special occasion spot,” he said.

The menus are as diverse in their offerings as they are fun, thanks to the combined efforts of General Manager Heather Harris and Chef Candace Vinson.

“The menu at the Glass House is what I like to describe as ‘conversational food’,” Vinson said.

She says that her inspirations and hopes for her dishes come from the “every day.” Vinson likes to blend everyday ingredients to create a unique dish that will encourage guests to chat about their newfound favorites. Likewise, Vinson’s dishes are inspired by everyday people and their stories of the foods they ate growing up in their respective backgrounds.

“I am also a lover of culture. My goal is to honor the food culture in Virginia and to honor the various ethnicities of our community. It brings me so much joy when a guest finds a cultural tie in one of our dishes,” Vinson said.

Guests should take additional comfort in the care that went into the kitchen layout in which Vinson prepares their meals. What was the size of a postage stamp could now very well fit a whole other restaurant. Vinson’s kitchen is a spacious, clean, and organized space, with every ingredient and tool placed with care for efficiency.

Vinson says that her team’s current and ongoing goal for the Glass House menu is
to “continue to create a bridge of familiar and unfamiliar delicacies.” She says that their farming partners are currently preparing the gardens for their Spring
and Summer menu.

While the interior design and menus have received considerable focus in the new Glass House, Henderson admits that he wants the impact of the restaurant to extend outward to the community.

“I have been so appreciative of the relationships that are being cultivated on this street,” Henderson said.

The diversity of business types and leaders on Jefferson Street is a point of inspiration for Henderson, which drives him and his team to cultivate a sort of destination point for the community.

“There’s this notion of activating Jefferson Street in a way that allows all of us business owners to work together to create a whole new vibe for downtown.”

Only a few months into its reopening, Henderson says that the support for the Glass House’s new vision has been overwhelming.

“I did want us to stand out and be different, but I also never expected people to compare this space to something you might find in a larger city. Our reservations have been close to one hundred percent booked almost every night.”

While the Glass House has shifted away from its use as a venue, it will still be home to unique events such as Rosé Thursday. It also recently hosted a wine dinner in association with Antiquum Farm.

When winter ends, Henderson says the Glass House plans to extend its hours and unveil a weekend brunch menu.