Vegan Diet: Making Your Produce Last Longer

A vegan diet is a plant-based diet that is beneficial for health, animals, and the planet. However, the shelf life of vegan produce is a common concern. The duration varies depending on the type of food and storage conditions. For instance, apples and pears can last up to 4 months under the right conditions, while garlic and onions can be stored for months in a dark, dry place. Proper storage techniques, such as using airtight containers and refrigeration, can extend the freshness of vegan produce. Additionally, understanding the role of ethylene gas in ripening can help manage the longevity of certain fruits.

How long does vegan butter last?

Vegan butter is a popular substitute for butter made from cow's milk, and it is often made from plant oils such as coconut, avocado, olive, and palm kernel. It is a trans-fat-free alternative to traditional butter.

The length of time that vegan butter lasts depends on various factors, including the specific brand, type, storage conditions, and ingredients used. For example, vegan butter with added preservatives may have a longer shelf life than those without.

Shelf Life of Vegan Butter

Vegan butter typically lasts from several weeks to a few months. The expiration date, best-before date, and use-by date are crucial indicators of its longevity. Proper storage techniques, such as using an airtight container and refrigerating, can also help extend its freshness.

Proper Storage of Vegan Butter

Vegan butter should be stored in a cool, dry place, away from direct sunlight, heat sources, and strong odours. It is recommended to store it in the refrigerator at a temperature between 30-40°F. Freezing is also an option, with freezers functioning at temperatures below 32°F, which is perfect for preventing spoilage.

Signs of Spoilage in Vegan Butter

It is important to be able to recognize the signs of spoilage in vegan butter to ensure food safety. Some indicators include visual changes, such as mold growth or unusual discoloration, as well as changes in texture, such as a grainy or curdled consistency. Rancidity is also a common issue, signalled by a strong, unpleasant, or sour smell.

Extending the Shelf Life of Vegan Butter

To extend the shelf life of vegan butter, you can freeze it or make homemade vegan butter, which allows you to control the ingredients and preservatives used.

When to Discard Vegan Butter

Consuming spoiled vegan butter can lead to digestive issues and pose health risks due to the growth of bacteria and the potential for foodborne illnesses. It is recommended to discard vegan butter if there are any significant changes in its appearance, smell, or taste.

Tips for Storing Vegan Butter

• Use airtight containers or wraps to minimize exposure to air, which can cause oxidation and spoilage.
• Avoid cross-contamination by keeping vegan butter separate from other strong-smelling foods in the refrigerator.
• Maintain a consistent temperature to prevent fluctuations that could compromise the quality of the butter.

By following these storage tips and paying attention to visual, odor, and taste changes, as well as expiration dates, you can maximize the shelf life of vegan butter and ensure its freshness and quality.

How to avoid bloating on a vegan diet

Bloating is a common issue for people transitioning to a vegan diet, but there are several ways to manage it.

Bloating is often caused by the high amount of dietary fiber in a vegan diet. Fiber is the indigestible part of plant foods that cleans out the digestive system. There are two types of fiber: soluble fiber, which dissolves in water and forms a gel-like substance in the digestive tract, and insoluble fiber, which doesn't dissolve in water but adds bulk to the stool. While fiber can cause bloating, it also improves digestion and relieves constipation, lowers cholesterol, removes toxins, and reduces the risk of type 2 diabetes.

According to Vegan Registered Dietitian Jill Nussinow, bloating during the transition to veganism should settle down within two weeks, but some people have reported it lasting up to two months.

Tips to Avoid Bloating:

• Introduce fiber gradually: Start with 1-2 meals a day and then slowly add more fiber until you reach the recommended daily amount of 30-35g, split across all your meals.
• Drink plenty of water: Water is essential for digestion and helps prevent constipation. It is recommended to drink 3.7 liters of water per day for men and 2.7 liters for women.
• Cook your vegetables: Cooked foods are easier to digest than raw foods, especially when transitioning to a plant-based diet.
• Avoid gas-causing foods: Cut out unnecessary foods that can cause excessive gas, such as carbonated beverages, sugar-free candies, and gum. If you are gluten intolerant, limit gluten intake to avoid irritating your digestive system.
• Soak legumes before eating: Soaking legumes overnight and then boiling them can help reduce gas and bloating.
• Exercise: Light exercise after a meal can help reduce bloating and gas.
• Chew your food: Digestion starts in the mouth, and chewing produces saliva, which is needed for digestion. Chewing your food thoroughly can help prevent indigestion and heartburn.
• Drink smoothies slowly: Sip your smoothies slowly, especially if you are new to a plant-based diet. Start by drinking half and then finish the rest later.
• Avoid swallowing air: Habits such as eating and drinking too quickly and using a straw can cause aerophagia (swallowing air), which can contribute to bloating.
• Be cautious with caffeine: Caffeine can mess with colonic motility, causing gas and bloating. If it causes any digestive issues, moderate your intake while transitioning to a vegan diet.
• Limit artificial sweeteners: Sugar-free products often contain sugar alcohols like mannitol, sorbitol, and xylitol, which can trigger bloating.
• Eat probiotic foods: Probiotic foods like sauerkraut, coconut yogurt, kombucha, and tempeh can improve digestion and may reduce gas.
• Drink herbal teas: Herbal teas like peppermint, ginger, or fennel can aid digestion and increase water intake.
• Add lemon to your water: Lemon water can help relieve indigestion by neutralizing stomach acid.

By following these tips, you can help reduce bloating and have a more comfortable transition to a vegan diet.

How to store fresh produce

Storing fresh produce is an art and a science. Here are some tips to help you master it:

Temperature and Airflow

Produce should be stored at the right temperature, with good airflow. While some items like potatoes, onions, and garlic are best kept at cool room temperatures, most produce should be refrigerated.

Ethylene Gas

Some fruits and vegetables, like apples and bananas, naturally release ethylene gas, which hastens the ripening and decay of ethylene-sensitive produce like leafy greens, cabbage, and broccoli. Keep ethylene-emitting produce separate from ethylene-sensitive produce.

Storage Containers

Produce that is best kept at room temperature, like bananas, potatoes, and onions, should be stored with good airflow and not in a plastic bag. Refrigerated produce, on the other hand, stays fresh longer when sealed in zip-top bags, reusable silicone pouches, or containers with tight-fitting lids. These containers prevent dehydration and protect sensitive produce from ethylene gas.

Produce-Specific Tips

• Leafy greens: Select richly colored leaves without any limp or yellowing leaves. Rinse them in cool water before refrigerating and dry them in a salad spinner or with paper towels. Seal them in a plastic bag or container.
• Root vegetables: Remove any leafy green tops before storing. Refrigerate in a plastic bag for the longest life, or store loose in your crisper drawer for up to two weeks.
• Onions and garlic: Store in a cool, dry, dark place with air circulation, never in a plastic bag or airtight container.
• Cabbage, broccoli, and cauliflower: Whole heads or crowns can be stored in plastic bags or containers with lids in the refrigerator.
• Winter squash: Store hard winter squashes like butternut and acorn in a cool, dry spot away from direct sunlight.
• Apples: Store in a plastic bag in the refrigerator.
• Pears: Keep underripe pears at room temperature in a bowl or paper bag. Once ripe, store in the refrigerator.
• Mangoes: Store unripe mangoes at room temperature. Once ripe, refrigerate loose and separate from apples and pears.
• Citrus fruits: Keep citrus fruits out on the counter or store in the refrigerator. Seal lemons tightly in a plastic bag with the air squeezed out and refrigerate.
• Strawberries and other berries: Refrigerate below 40°F or even as low as 32°F. Wash berries only right before eating.
• Celery: Tightly cover in foil and store in the crisper drawer, or wrap in a dry paper towel and put into a plastic sleeve.
• Mushrooms: Store in a porous paper bag in the refrigerator.
• Carrots: Refrigerate trimmed carrots loosely in a plastic bag in the crisper drawer.

How to store root vegetables

Root vegetables are a great way to stock up on fresh produce, but they can be tricky to store. Here are some tips to help you keep your root vegetables fresh for longer:

Temperature and Humidity Control:

Root vegetables last the longest when stored at 32°F to 40°F (0°C to 4°C) and 95% humidity. At temperatures above 40°F (4°C), they start to sprout and decompose. If frozen, they will lose their flavor.

Light Exposure:

Keep root vegetables away from light, as it encourages sprouting.

Washing and Moisture:

Do not wash root vegetables before storing, as water can lead to mildew and rotting. However, some root vegetables need to be kept moist to stay crisp.

Storage Containers:

For most root vegetables, it is best to store them in an open bowl or container with a damp towel or paper towel. Avoid washing them, but do brush off any excess soil.

Specific Instructions for Popular Root Vegetables:

• Beets: Cut off the tops and store in an open container with a damp towel for 1 to 3 months.
• Carrots: Cut off the tops and store in an open container in the refrigerator crisper drawer or lowest shelf. Wrap them in a damp towel to keep them moist and crisp. They should last 4 to 6 months.
• Celeriac: Wrap the roots in a damp towel and store in the refrigerator crisper drawer for 3 to 4 months.
• Jerusalem artichokes (sunchokes): Place them in plastic bags or a container of damp sand in a cold root cellar or basement for 2 to 5 months.
• Kohlrabi: Place in a perforated plastic bag in the refrigerator crisper. Kohlrabi with leaves attached will last 2 to 4 weeks, and without leaves for 2 to 3 months.
• Parsnips: Remove the greens and wrap them in a damp towel in the crisper drawer. They will last 2 to 6 months.
• Potatoes: Brush off any soil and let them dry before storing in a cool, dark place. Avoid storing them too close to onions. They should last 5 to 8 months.
• Radishes: Remove the greens and store in the refrigerator in a bowl covered with a damp towel for about 1 month, or in a root cellar in slightly moistened sand for 3 months.
• Rutabagas: Place in buckets or wooden crates with damp (not wet) sawdust, sand, or peat moss, ensuring the roots do not touch. They will last 2 to 4 months.
• Sweet potatoes: Let them dry, then store in a cool, dark, and well-ventilated area. They should last 5 to 8 months.
• Turnips: Remove the greens, clean, and store in a container covered with a damp cloth in the refrigerator crisper or lowest shelf. They will last 4 to 5 months.

Bulb Vegetables:

Bulb vegetables like garlic and onions are often grouped with root vegetables. Store them at 32°F to 45°F (0°C to 7°C) for 4 to 6 months.

Don't Forget the Greens:

Some root vegetables have edible greens. Store the greens wrapped in a damp towel or paper towel in an airtight container in the refrigerator. They are great for adding to soups, stir-fries, or salads.

How to store apples

Apples are one of the best fruits for storage. In the proper conditions, they can be stored for months. The ideal temperature for storing apples is cold (but not freezing), with relatively high humidity. The sweet spot is 32°F and 90% humidity. A dark spot is best. If you don't have access to those exact conditions, don't worry—apples can still be stored for months under less-than-ideal conditions.

If you're storing a few apples in the short term, the crisper drawer of your fridge is the way to go. For long-term storage, it's important to keep the apples from touching each other. Wrap each apple individually in newspaper or plain newsprint. If you use recycled newspaper, make sure the ink is soy-based and non-toxic. Other options for wrapping include brown paper bags, butcher paper, and paper towels. You can also skip the wrapping and nestle the apples in a box or crate with clean straw, sawdust, or clean, damp sand.

Place the wrapped apples gently into small- or medium-sized cardboard or wooden boxes. Don't pack them in tightly, as this may bruise the fruit. It's better to use multiple small boxes than one large box, as this makes it easier to check the apples regularly for any signs of rotting.

Store the apple boxes in a cool, humid spot, such as a basement, unheated garage, or cool room or closet. Check the apples regularly for any signs of rotting and discard any apples that seem to be going bad. If your home is dry, mist the top of the boxes lightly with water from a spray bottle once a week.

Make sure to wash your apples before eating them.

Frequently asked questions