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Posts Tagged ‘Nutrition’

My post from April 9,  Fabulously Frugal, Sprouted Lentils, reminded me that I have been wanting to share another fabulous way to save money on natural, gluten-free, and organic foods. A few months back I began actively seeking coupons, weekly sales, and special discounts for items that we regularly purchase from stores. At first I was skeptical – I though that there wouldn’t be coupons and sales for natural and organic foods – yet over the last few months I have found several ways to make these types of small savings add up – all without compromising on buying mostly local, fairly traded, and organic food! This week I’ll share my strategies for gluten-free, organic, and natural foods couponing.

Initially, I was inspired to investigate the possibilities of natural foods coupons by the Chinook Book. The book costs $20, but can be found on sale for $15 (we bought one at the Better Living Show for $10). It is filled with coupons for discounts on natural foods and at natural foods stores (and for many other green-ish businesses). In my household the Chinook Book quickly pays for itself. For example, for each of Portland’s Co-Op’s (People’s, Food Front, and Alberta Street) there are coupons for 5 dollars off a purchase of 25 dollars. That’s 25% off our groceries!

Click here to view a list of the natural grocery coupons in the Chinook Book.

Click here to view a list of the local grocery store coupons in the Chinook Book.

Keep an eye out for coupon books in your favorite grocery stores. New Season’s and Whole Foods each have in-store coupon books. (Whole Foods coupons are also available online.) People’s, Food Front, and Alberta Street Co-Ops (and other co-ops) share the bi-monthly Co-Op Advantage coupon book, though not all of the products are available at every store. Free, bi-monthly publications like Remedies for Life, Taste for Life, and Delicous Living frequently contain coupons, I pick them up at Food Front in Hillsdale. Other print publications frequently contain coupons, I like to scan neighborhood and weekly newspapers, as well as my favorite print magazines devoted to healthy lifestlyes. (Living Without and Whole Living frequently contain natural foods coupons.)

I’ve found a few coupon websites devoted to natural foods. Mambo Sprouts Coupons is affiliated with the coupon giant Coupons.com and is regularly updated with new coupons. Coupons.com, like the Sunday paper coupon inserts, is mostly for conventional foods, however, there are occasionally natural products coupons to be found on/in both. HealthESavers.com is also dedicated to natural foods, but it is updated only occasionally Whole Foods coupons are updated bi-monthly, but (of course) they are only good at Whole Foods.

Click here to view Mambo Sprouts coupons

Click here to view Coupons.com coupons.

Click here to view HealthESavers coupons.

Click here to view Whole Foods coupons.

Some natural foods companies offer coupons to people who sign up for their mailing lists or become their Facebook fans. Look for mailing lists and facebook pages that offer specific coupons when you sign-up or ‘like’ the company. I’ve had repeated success with directly contacting companies and requesting coupons. I send quick e-mail note telling the company what at I appreciate about them, which products I buy, and I request coupons. (Some even send samples!) I encourage you to contact some of these exciting companies.

Columbia Gorge Organics

Dr. Bronner’s Magic Soap (they make coconut oil too),

Food For Life (sprouted and gluten-free breads)

Nancy’s Cultured Dairy & Soy

(These links provide you with the contact page, but you must make the request.)

All of this may seem exciting and overwhelming, so here are three things that I do to keep couponing helpful and under-control.

#1. My own rule has become that coupons must be for something I would normally purchase (even without the coupon) or for special treats on special occasions. (They’re for saving money not spending more!)

#2. Organization is key. I keep a small 3-ring binder with clear pockets to organize all of my coupons. It’s cute, tidy, and fits easily into my purse or shopping basket. I’m sure to keep it with me and I’ve seen other shoppers eyeing it enviously!

#3. Combining coupons and sales is always best, so next week I’ll share how I keep track of sales.

Do you have any tips for gluten-free, organic, or natural-foods couponing? I’d love to hear any suggestions in the comments below.

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Streusel-Topped, Gluten-Free, Sourdough Coffee Cake

When:

Wednesday May 2, 2012; 6-7:30 p.m.

What:

Gluten-Free Sourdough Baking: How to Use Traditional Techniques with Gluten-Free Flours

Join me  for an evening of demonstrations, samples, and discussion. Learn to make your own sourdough starter, maintain an ongoing starter culture, and use it to leaven breads, cakes, and more! (Bring a small jar with a lid to take home your own starter.)

Where:

People’s Food Co-Op – In the Community Room

Everyone is Welcome!

3029 SE 21st Avenue

Portland, Oregon

Cost:

Free

Please call the People’s Co-Op to register, 503-674-2642.

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When:

Wednesday May 2, 2012; 6-7:30 p.m.

What:

Gluten-Free Sourdough Baking: How to Use Traditional Techniques with Gluten-Free Flours

Join me  for an evening of demonstrations, samples, and discussion. Learn to make your own sourdough starter, maintain an ongoing starter culture, and use it to leaven breads, cakes, and more! (Bring a small jar with a lid to take home your own starter.)

Where:

People’s Food Co-Op – In the Community Room

Everyone is Welcome!

Gluten-free natural levain starter

3029 SE 21st Avenue

Portland, Oregon

Cost:

Free

Please call the People’s Co-Op to register, 503-674-2642.

Links to some of the techniques & recipes featured in the class:

Gluten-Free Natural Levain (Natural Leaven, Sourdough) Starter Culture

Artisan Sourdough Bread Recipe, Gluten-Free 

Gluten-Free Sourdough Coffee Cake Recipe

Gluten-Free Sourdough Pancakes

Upcoming Free Event at People’s Co-Op:

Wednesday July 11, 6-7:30

Fermented Drinks: How to Make Refreshing, Probiotic Tonics

Beet Kvass

Learn to make kombucha tea, beet kvass, and a lacto-fermented fruit juice. These drinks are inexpensive, nutritious, and easy to make in your own kitchen!

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When:

Tuesday April 10th, 2012; 6-7:30 p.m.

What:

Flavored Kombucha: How to Make your Favorites at Home

Join me  for an evening of discussion, demonstrations, and samples! Learn the basics of brewing delicious kombucha tea. Plus, learn how to add your favorite juices, fruits, and herbs.

Enter to win a kombucha starter kit complete with everything needed to get started brewing. (The kit includes a one-gallon jar, cloth cover, funnel, strainer, organic tea, organic sugar, and a starter culture.)

The class fee includes: recipe packet; kombucha samples; gluten-free, vegan snacks; your own kombucha starter; and entry to win the kit. Bring a half-pint mason jar (or similar container) with a tightly fitting lid to transport the culture.

Class space is limited. Please contact Dori at DoriOliver@gmail.com to register (or if you have questions about the class).


Where:

People’s Food Co-Op – In the Community Room

Everyone is Welcome!

3029 SE 21st Avenue

Portland, Oregon

Cost:

$ 12

Please contact Dori at DoriOliver@gmail.com   to register.

Links to some of the techniques & recipes featured in the class:

Flavored Kombucha: How to make Your Favorites at Home

Simple Secrets of Carbonated Kombucha

5-Step Kombucha Recipe 

View the original announcement here or join this event on facebook.


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When:

Tuesday April 10th, 2012; 6-7:30 p.m.

What:

Flavored Kombucha: How to Make your Favorites at Home

Join me  for an evening of discussion, demonstrations, and samples! Learn the basics of brewing delicious kombucha tea. Plus, learn how to add your favorite juices, fruits, and herbs.

Enter to win a kombucha starter kit complete with everything needed to get started brewing. (The kit includes a one-gallon jar, cloth cover, funnel, strainer, organic tea, organic sugar, and a starter culture.)

The class fee includes: recipe packet; kombucha samples; gluten-free, vegan snacks; your own kombucha starter; and entry to win the kit. Bring a half-pint mason jar (or similar container) with a tightly fitting lid to transport the culture.

Class space is limited. Please contact Dori at DoriOliver@gmail.com to register (or if you have questions about the class).


Where:

People’s Food Co-Op – In the Community Room

Everyone is Welcome!

3029 SE 21st Avenue

Portland, Oregon

Cost:

$ 12

Please contact Dori at DoriOliver@gmail.com   to register.

Links to some of the techniques & recipes featured in the class:

Flavored Kombucha: How to make Your Favorites at Home

Simple Secrets of Carbonated Kombucha

5-Step Kombucha Recipe 

Gluten-Free Natural Levain Bread

Upcoming Free Events at People’s Co-Op:

Wednesday May 2,

6-7:30

Gluten-Free Sourdough Baking: How to Use Traditional Techniques with Gluten-Free Flours

Learn to make your own sourdough starter, maintain an ongoing starter culture, and use it to leaven breads, cakes, and more! (Bring a small jar with a lid to take home your own starter.)

Wednesday July 11, 6-7:30

Fermented Drinks: How to Make Refreshing, Probiotic Tonics

Beet Kvass

Learn to make kombucha tea, beet kvass, and a lacto-fermented fruit juice. These drinks are inexpensive, nutritious, and easy to make in your own kitchen!

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Herbal Super-Foods Smoothie

Makes 3 ½ cups

Berries, homemade kefir, and an abundance of locally-grown and organic super-foods – it’s my favorite way to start the day!

1 ½ cups high-quality kefir

2 large egg yolks, from pastured hens (optional)

1 tablespoon local, organic bee pollen

1 tablespoon roasted dandelion root powder, see cooks note

1 ½ teaspoons nettle powder, see cooks note

1 cup frozen strawberries

1 cup frozen blueberries

1 large, fair-trade, organic banana

3 tablespoons organic flax meal (freshly ground flax seeds)

3 tablespoons organic, extra-virgin coconut oil

In the pitcher of a blender combine the kefir, optional egg yolks, bee pollen, nettle powder, and roasted dandelion powder. Blend on low until the powders are fully incorporated. Add the strawberries, blueberries, banana, and flax meal. Pulse on high until the fruit is fully incorporated. You may need to scrape down the sides of the pitcher and push the fruit towards the blade.

In a small saucepan, over low heat, warm  the coconut oil until just melted, about 1 minute. With the blender running on low, slowly pour the coconut oil into the pitcher. Blend until the oil is fully incorporated, about one minute. Serve immediately or store tightly covered in the refrigerator for up to one day.

Cooks note:

Dandelion root can be harvested from your backyard or garden and roasted quite readily. However, it is nearly impossible to grind into a fine powder without industrial grinding equipment. For this smoothie I recommend purchasing organic, ground, roasted dandelion from a reputable herb purveyor (like The Herb Shoppe in Portland and Brooklyn or Mountain Rose Herbs online).

Gathering wild stinging nettles and drying them at home is simple and quite rewarding (if you’re into it!). The best way to learn is always from someone else who has knowledge of the herb. Otherwise, purchase organic nettle leaf from a reputable herb purveyor (like The Herb Shoppe or Mountain Rose Herbs) or purchase wildcrafted nettles in the market and dry them at home. Grind dried nettle leaf in a clean coffee grinder until it is reduced to powder, about 30-60 seconds.

Click here for my Kefir Recipe.

This recipe was shared at the Real Food Forager’s Fat Tuesday blog carnival, at Simply Sugar & Gluten-Free’s Slightly Indulgent Tuesday, at Kelly the Kitchen Kop’s Real Food Wednesday, at Mind, Body, and Sole’s Wildcrafting Wednesday, and at Recipe Lion’s Favorite Spring Recipe Share.

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When:

Monday March 5, 2012 5:30-7:00 pm

What:

How to Make Gluten-Free Bread: Three Techniques for Baking Delicious Bread

Please join us for an evening of demonstrations, samples, and discussion! Learn to make a quick and easy French bread, a sprouted grain bread, and a bread leavened with a natural starter culture – all gluten-free!

Where:

People’s Food Co-Op – In the Community Room

Everyone is Welcome!

Gluten-Free Natural Levain Bread

3029 SE 21st Avenue

Portland, Oregon

Cost:

Free

This event is sponsored by the co-op.

Please contact the co-op to register (503) ORGANIC

Links to recipes used in the class:

Gluten-Free All Purpose Flour Mix    Gluten-Free Whole Flour Mix    Gluten-Free French Bread    Gluten-Free Soaked Grain Bread    Gluten-Free Natural Levain Starter    Natural Levain Gluten-Free Bread

Other Upcoming Free Events at People’s Co-Op:

Wednesday May 2, 6-7:30

Gluten-Free Sourdough Baking: How to use Traditional Techniques with Gluten-Free Flours

Learn to make your own sourdough starter, maintain an ongoing starter culture, and use it to leaven breads, cakes, and more! (Bring a small jar with a lid to take home your own starter.)

Wednesday July 11, 6-7:30

Fermented Drinks: How to Make Refreshing, Probiotic Tonics

Beet Kvass

Learn to make kombucha tea, beet kvass, and a lacto-fermented fruit juice. These drinks are inexpensive, nutritious, and easy to make in your own kitchen!

Read Full Post »

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