food
🍒🍻🥦🍅🍗🥜🍕🍔
Food @ CHT
🥝️🥨🍇🥂🥭🍆🥕🌶️

< DRAFT++ >


Revisions:
    20170331 overview
    20200331 merge + overview
    20200412 big overview
    20200421 rfc overview
    20200614 shop! (bolds)
    20200821 shop!
    20200925 approx cht7c shop #1
    20201013 cht7c shop #2
    20210105 cht7c shop #x

Also see:
    * 🔗david-restauran — the food David cooks
    * 🔗resources (under Food)
    * 🔗nootropics — "brain food", longevity, etc
    * 🔗dairy
    * [...]


Table of Contents
1 *** SHOPPING LIST: FOOD & BASICS
1.1 Start-off
1.2 On foot: ALWAYS BRING !!
1.3 Big shop: CHECK SUPPLIES & BRING
1.4 (Unsorted! New!)
1.5 Chef's checklist !
1.6 Non-food !
2 *** OTHER LISTS
2.1 STAYING HEALTHY (IN A PANDEMIC!)
2.2 DRY FOODS
2.3 FRESH FOOD THAT KEEPS LONGEST
2.4 CLEANING & SANITISING
2.5 @PHARMACY
2.6 @FURNITURE
3 *** SUBPROTOCOLS
3.1 [P] Shopping in pandemic
3.2 [P] After shopping
4 *** ORDERS LOG
4.1 2020/03/19 Superdino 200€
4.2 2020/04/02 Santi ("small fresh")
4.3 2020/04/04 Fran y Chemi ("big fresh")
4.4 2020/04/13 CARMUR [Not yet]
4.5 2020/04/16 Fran y Chemi #2
4.6 2020/04/23 Fran y Chemi #3
4.7 2020/04/23 HIPERDINO.ES ONLINE [Doing]
4.8 2020/04/24 Santi ("Urgent")
4.9 2020-10-27 Fran y chemi (CHT7C #1)
5 *** PRESERVATION
5.1 No-Fridge
5.2 Salting fish
5.3 Pickling (vegetables, fish, ...)
5.4 Hardtack
5.5 Fruits & vegetables
5.5.1     * Salting:
5.5.2     * Fermenting with salt:
5.5.3     * Sun-drying:
5.5.4     * Canning:
5.5.5     * Other:
5.6 Storing vegetables & fruit
5.7 (UNSORTED/MORE)
6 *** RECIPES
6.1 MAIN: "THE RESTAURAN" !
6.2 * DIY "Club Mate"
6.3 * kimchi
6.4 * kombucha:
6.5 * Tarkhuna: Tarragon drink from Kazakh region
6.6 * water + cucumber + dill
6.7 * spanish sauces with white wine
7 *** DIETETICS, HEALTHY & UNHEALTHY
7.1 NOOTROPICS !
7.2 ↓ STAYING HEALTHY (IN A PANDEMIC!)
7.3 [!!] "Foods of the future"
7.4 [!] Q: peanut butter good or bad?
7.5 [!] Q: food before bed? ... and general FOOD TIMING (example: fruits)!
7.6 [!] Q: food combinations
7.7 [~] Eat more fiber?
7.8 [!!*] Via cronometer
7.9 [!] TOXIC -- What is "metabisulfito" in all spanish pickles?
8 *** TOOLS
8.1 Cronometer (nutrient tracking)
8.2 [!] DEV -- Try + Redo: Shopping list script !
8.3 Food styling / #photography
9 *** DIRECTIONS / TODO
9.1 [!] more #numerics, like nutrition calculation
9.2 [!→] relate to food growing / regrowing
9.3 [!] better develop connections to local markets:
9.4 [!→] FUERTEVENTURA - MORE FULLY DEVELOP SUPPLY/DELIVERY SOURCES
10 *** PAD
10.1 (ETC)



*** SHOPPING LIST: FOOD & BASICS

Check for these basics and resupply.

Reference quantities: ~5 days, ~4-6 people
### check this :)

___________________________________

RULES @ 2020821

(B) == NEED :
    * get from Mercadona (Puerto del Rosario)
        (open MON - SAT, from 0900 - 2130)
    * could also get from Fran&Chemi ..... OR not urgent
    _____________________________ ARCHIVE
    * not resupplied by Fran y Chemi !
    * do not have in stock & minimum
    ==> DESIRED : get in next order / go by bus / etc

(B+I) == NEED A LOT :
    * could NOT get from F&C ..... AND urgent
    _____________________________ ARCHIVE
    "fucked without this"
    ==> KIND OF URGENT : ask others to bring / get from local shop

_________________________________________________________



Start-off
:

    * alcohol ethanol 96% 1.2€
    * sea salt, coarse
    * black pepper, grinder:
        (make sure it can unscrew to be re-filled)
        ### get proper shakers #ordering
    * olive oil, extra-virgin, 0.7L 4€:
         (buy not worst! plastic bottles are OK)
    * sunflower / rapeseed oil, 1L 1.5€
    * [...]




On foot: ALWAYS BRING !!

(Resupply every 2 days)
### MAKE THIS TO BE SKIPPABLE BELOW FOR BIG CHECKLISTS !!!
:
    * bread 4x 0.5kg 1€:
        Mercadona: bag of ~6 tiny breads for ~1€
    * water 20L (8L ~ 1.2€)
    * 1L fruit juice (100%) 1.5€
    * 20 eggs, 2.5€
    * lemon or LIME, piece 2x 0.2€ (or bag)
    * glassed cooked legumes (chickpeas, beans, lentils) 2-3x 0.8€
    * onion
    * garlic
    * carrots
    * apples ++
        golden (cheap)
        sweet-sour, like reinette / cox / boskop (bit more expensive)
    * bananas
    * tomatoes
    * oranges
        5 kg @Mercadona (==good quality!)
    * A FEW FREE BAGS (from vegetable packing)




https://www.eufic.org/images/uploads/collaboration/error404.gif


Big shop: CHECK SUPPLIES & BRING

Use this is a guideline, and multiply by number of people, and number of days.
Buying the listed quantities should give you enough food for ~2 people for ~5 days.
Calculate water separately !

veg, fruit:
    * something green, e.g. parsley (not 80cent ripoffs) 0.2€
    * garlic 3 bulbs 1.5€
    * onions 1kg 1€ ++
    * bananas 1kg 1.2€
    * random fruit - pear, oranges, etc, 1.5€ / kg, 1€
    * random vegs - carrots, red cabbage, etc, 3€
    * bell peppers (red, green), 2 or 3, 2€ / kg, 1€
    * salad 200g 1€:
        uncut keeps worse, since it's not washed
        (but you can try to regrow if not rotten before...)
        cut + bagged + pre-washed keeps ~3 days ←
    * avocado 1€
    * limes 2.5€/kg

cold:

    __________ deli
    * cheese ~500g:
        queso curado = cured ... ~10€/kg ++
        queso gouda = cheap ... 4€/kg
    * sausage:
        fuet (~1€ for 150g)
        OR salchichon (Argal is good, ask to try!) ~8€/kg
    * jamon cocido (Campo Frio is good ... ask to try) ~8€/kg

    __________ fridge
    * cottage cheese, 35% fat ~2€ / 0.5kg
    * yogurt (500g cup / 1L liquid) 1€
    * sour cream (20%)

    __________ etc
    * MEAT: pork / chicken← / whatever 0.5kg ~7€/kg
    * FISH: fresh fish 5€/kg

cans, dry, etc:
    * peanuts 0.5kg max 3€ (with or without shells)
    * nuts, seeds & pits 0.5kg max 5€ ++:
        without kernels & non-salted !
        (almonds, wallnuts, pecans, brazil, sunflower, pumkin←) 
    * chorizo picante / fuet in a piece, ~250g 2€ ++
    * canned fish ++:
        * 1€ small sardines ++4
        * 1x 1.5€ large tuna
        * mackarel ("caballa") 1€
    * cream for cooking UHT (no refrigeration) 1€:
        (Mercadona 3-pack)
    * milk UHT ++5 0.8€:
        (package must say "LECHE"!!)
    * vegetable "milks" ~1.2€:
        ("bebida avena", "bebida almendras", "bebida de soja", ...)
    _______ dry breakfast
    * muesli, 1kg 2€:
        @Mercadona ~1kg
        best: <10g sugar
    * corn flakes ("copos de maiz") ++
        best: without added vitamins
        @Mercadona: white+orange ("copas de ?!")
    * "crunchy muesli" / "granola" / with nuts! :
        @Mercadona : white+green package ("Crunchy muesli frutos secos")
    * porridge, kg: 2€
    ____________________________________
    * dark chocolate 70%+ 100g 1€
        or the small 80% ones @Mercadona
    * chocolate with nuts 100g 0.5€ ++2:
        @Mercadona: fake twix !!!
    * "semola" (SLO: "zdrob") 500g 0.5€:
        not "fina" ("mas gruesa?")
    _____ canned/glassed vegetables
    * small can, tomato 0.5€
    * big can, tomato 1€
    * can/glass, peas ++
    * glass, green beans ("judias")
    * big glass, spinach ++
    * big glass, acelgas
    * canned sauerkraut ("chucrut"):
        buy German! ;-)


sides:
    * packaged bread:
        (2 weeks until expiration)
    * dry packaged bread ("crackers"):
        (wiki)
    * potatoes, tiny ~0.8€/kg
    * pasta 0.5kg 1€:
        (buy better quality)
        * spaghetti 3
        * linguini ("tallarin")
        * "fidea 1"
        * random
    * rice ("arroz") 1kg 1€

needs oven:
    pizza base
    refrigerated pizza




(Unsorted! New!)

puding

booze:
    beer:
        weissbier (or ales) is best without fridge
    wine:
        white?
        wine, crianza ~2.5€
    high-grade booze (45%)
    ultra-grade booze (60%)


black tea
green tea:
    @mercadona: green+red+white
infusion: linden ("tila")
infusion: camomille ("manzanilla")
coffee:
    @mercadona: "fuerte"
coffee as a gift
yerba mate 6€/kg (kg package)
small condiments (mayo/mustard/ketchup)

if fridge:
    butter

if freezer OR same/second day:
    * pizza
    * spinach
    * [...]

junk food:
    * cookies: cheap (tostado)
    * cookies: random, a bit better to try:
        @Mercadona : jenjibre
    * cheap plastic-packed croissantes

toiletries:
    * toilet paper
    * kitchen paper roll:
        == "tissues"
        Mercadona ~2.5€ for SINGLE MEGA ROLL
        "celullose" — NON ABSORBANT works best
    * tooth-brushes
    * tooth paste
    * mouthwash
    * floss
    * shaving cream
    * aftershave
    * aftersun / body milk
    * shampoo
    * hard soap for clothes (Lagarto)
    * hard hand soap
    * liquid soap:
        (make sure it works with sea water: nothing too "creamy" or with insulting smells)
    * tampax
    * sanitary napkins


basic but rare:
    * peanut butter ~12€/kg (BUT very high kcal!):
        (no flavours! not hydrogenated! high % peanuts, not oil!)
    * "tortilla de trigo":
        (like "fajita" style, not chips!)


(... super-rare):
    * sunflower seed butter
    * tofu:
        packaged + shelf-stable (no refrigeration needed)
    * (other vegan stuff ~8€/kg)
    * tahini ("sesame butter"), even healthier:
        300g @ 5€ could work !
    * thyme tea


(...bourgie to try?):
    * artichokes in oil
    * mushrooms: (dried?) shitake, yuba ?€
    * toasted sesame oil ... 500ml 5€ (@chinese shop)
    * avocado oil (500ml 5€)
    * [...]


non-food:
    * seeds to plant: pumpkin (semilla de callabas)
    * [...]


(UNSORTED):
:
    * small metal bowl (~1L / 2L)
    * vinegar (vino)
    * vinegar (manzana)
    * raisins ("pasas")
        x2!
    * tuti fruti dried fruit mix
    * dried figs
        big weird looking bag @Mercadona
    * pate 1€ ~200g:
        "con pimiento"
        "pata" (duck)
    * olives (various):
        Mercadona: plastic 3x pack of smaller plastic packs 
    * capers (alcaparras)
    * triangular cheese (no-fridge!) 6€/kg
    * tuna pate
    * jam:
        min 60% fruit! no additives other than pectin!
        (other sweets stuff for on bread)
    * frankfurter sausage
    * gofio:
        yellow "La Pina" (non-toasted) de maiz is good
    * [...]


<----------------------- (new) SHOP#1: MAIN UNSORTED




Chef's checklist !

If available - buy bags, not glass!

Herbs and spices:
    * fine sea salt
    * black pepper
    _______
    * cumin / Kreuzkümmel (DE) / "oriental cumin" = "comino" (ESP)
    * sweet paprika (dulce)
    * paprika picante
    * smoked paprika ("ahumado") /RARE/
    ___
    * cinnamon
    * nutmeg ("nues moscado")
    * coriander seeds ("cilantro") /RARE/
    * cloves ("clavos de olor")
    ___
    * turmeric / curcuma
    * proper curry powders (hot madras!)
    ___
    * bay leaves / laurel leaves
    * rosemary
    * oregano
    * thyme
    ___
    * mojo verde mix
    * mojo rojo mix
    ___
    * peppercorns (in bag):
        * black
        * green
    * dill ("eneldo")


Rare herbs:
    * tarragon
    * merken
    * amchoor
    * "piment" / "jamaican pepper" / "allspice"
    * [...]


_______________________________

Kitchen comfort:
    * kitchen paper roll:
        @Fran y chemi: 6x big for 10€
    * napkins
    * [...]

_______________________________

ETC... :
    * 5kg Salt (for brining, etc)
    * food thermometer
    * chewing gums (green/peppermint)
    * lighter
    * [...]


<---------------------------- (new) SHOP #2: CHEF'S




Non-food !

... but also in supermarkets...

:
    * 9V battery


<---------------------------- (new) SHOP #3: NON-FOOD ↑






*** OTHER LISTS

MAIN → 🔗ordering


STAYING HEALTHY (IN A PANDEMIC!)

food:
    * Garlic (lots)
    * Lemon
    * Ginger
    * Parsley
    * Apples
    ______________
    * apple cider vinegar
    * anti-oxidants
    * [...] ### !!!

toiletries:
    * Chlorhexidine mouth-wash (like "Perio-aid")
    * floss line
    * [...]

__________________

more resources

https://www.who.int/news-room/fact-sheets/detail/healthy-diet
nice basics <WHO

https://www.theguardian.com/global-development/2020/dec/10/heart-disease-cancer-and-diabetes-were-biggest-killers-of-2019-says-who
"""
“If governments are serious about preventing both avoidable death on a massive scale and better preparing the world for future pandemics, then they have to invest in the health of their citizens and promote healthy environments by tackling common risk factors – alcohol, tobacco, lack of physical activity, unhealthy diets and air pollution – and ensuring everyone who needs it has access to essential and lifesaving diagnosis, treatment and care.”
"""


hunches?

* zinc food
* ... what else?




DRY FOODS
Why? ###

:
    * corn flakes, granola
    * crackers
    * bread
    * ricecrackers
    * cookies
    * muesli
    __________________
    * flour
    _______________ sweets
    * jam
    * dries fruit
    * [...]




FRESH FOOD THAT KEEPS LONGEST

"everything that is harder"

fruit:
    * apples
    * melon
    * citruses

vegetables:
    * pumpkins
    * carrots
    * onions, garlic
    * cabbage
    * leek (puerro)




CLEANING & SANITISING

:
    * 2x Baking Soda !! (can use this for basically everything so please a lot!)
    * Lemon
    * Handsanitiser ? (if still available)
    * ALCOHOL!!!
    * Natural soap
    * seawater soap ("marine soap") !!
    * Kitchen paper
    * Toothpaste
    * [...] 




@PHARMACY
:
    * THERMO !!!
    * Period aid (mouth wash, can also be something else/selfmade)
    * chewing gums with XYLITOL
    * [...]




@FURNITURE
:
    * Mirror ~40x25cm
    * [...]








*** SUBPROTOCOLS


[P] Shopping in pandemic

###
#tomerge !!!

* TAKE OWN SANITISER WITH YOU
* USE SUNGLASSES
* USE FFP2 MASK
* USE SHOPPING CART (as personal distance keeping device, he he)
* CLEAN CARD AND HAND AT ENTRY
* CLEAN HANDS AT EXIT




[P] After shopping

:
    * do not keep anything in sunglight !

    * put stuff that needs to be cooled into fridge

    * put all vegetables out of plastic !

    * do bill overview










*** ORDERS LOG


2020/03/19 Superdino 200€

Note down !!!
Improve !!!

2-weeks in: 🔗food_



2020/04/02 Santi ("small fresh")

Hola Santi, gracias si tienes tiempo para recoger esto. :) buscamos una opcion de repartir que funciona.

20 huevos
1kg bolsa de manzana
1kg bolsa de zanahorias
1kg cebolla
1 x col
2 x pimiento verde
1 x copos de maiz, o muesli




2020/04/04 Fran y Chemi ("big fresh")

WAS NOT ORDERED - THEY DELIVERED THEIR OWN BOX

________________________

___ FRUTAS ___
1kg x limones
2kg x manzanas ("golden")
1kg x manzanas rojo
1kg x peras
2kg x mandarinas
1kg x kiwi
2kg x bananas (mejor que verdes)


___ VERDURAS ___
2 x col (~3kg)
1 x ensalada (~300g)
1kg x cebolla roja
1kg x cebolla blanca
1kg x pimientos verdes
1 x pimentos de padron (~0.25kg)
1 x perejil
3kg x zanahorias


___ (si lo tienes) ___
* ~30 huevos (M / L)
* 4 x agua 8L
* cornflakes
* 2kg sal
* [...]




2020/04/13 CARMUR [Not yet]

https://pad.pad.land/p/eljablito-carmur
https://ethercalc.org/carmur-eljablito



2020/04/16 Fran y Chemi #2

[...]

* Weighed: 11kg both fruit & vegetable basket (=22kg for 30€)
* Also got water (1.80€), milk (1€) etc. Expensive but cool.
* No bill, or price overview, they sent us pricelist later on whatsapp.
* Split 3-ways
* [...]



2020/04/23 Fran y Chemi #3

[...]





2020/04/23 HIPERDINO.ES ONLINE [Doing]

hiperdino.es/
password +david !

* slow but ~ same time you'd spend doing a mega-order by driving & arranging it yourself
* "Dinitos" are a fascinating view unto advanced capitalism and profit margins
* [...]

_________________________

re-add:
    * beer

re-research, and add:
    * "Tatay caja multiusos 4,5 lt " :
        3€ 5L sealable tupperware
    * "Fackelmann nirosta tijera cocina inox. multiusos " :
        10€ scissors
    * "Cucal trampa doble cebo caja 6 uds.":
        (roach trap 3€)
    * "Luminarc multiusos carine noir 12 cm":
        (cornflakes bowls 1€)
    * [...]

_________________________

!!!!!!:
natural vs ecological vs etc for soaps
        WHAT DOES IT HAVE and NOT HAVE?
        "WHAT IS NATURAL"?
    ---------------


cases:

    * "natural shampoo":
        Herbal detox champú refrescante 400 ml"
        ---------------------------------------------
        had: https://herbalessences.co.uk/en-gb/hair-products/shampoo/daily-detox-clean-shampoo
    * "Lagarto detergente jabón 2 x 150 gr " :
        "it says 100% natural"
    * "Bifemme jabón algas 100 gr ":
        might have claim "ecological"

https://www.henkel.es/prensa-y-comunicacion/notas-de-prensa/2020-03-25-licor-del-polo-relanzar-sus-dentifricos-en-un-tubo-reciclable-1047798
"""
* Los productos de toda la vida, “Originalmente naturales”
* Nuevo Licor del Polo BIO, con certificación ecológica
"""

__________________

meta:
    * if no certification, they can usually say pretty much anything, so it means pretty much nothing (or if you want, "brand trust" fabrication)
    * DO:
        * look for certifications / standards ("green frog", etc)
        * find top brands, also foreign, and "query expand" these certifications:
            "ALVERDE" from DM
            https://getsomebeauty.com/product/alverde-natural-cosmetics-5-in-1-toothpaste-nana-mint-75-ml/
        * find certification sites, who investigate these products
        * find what is, and what is not, in them, etc
        * [...]
    * 

predicates:
    * "ecological farming", as in, stuff came from "bio" sources
    * "natural" as in ?:
        * "has some natural things in it"
        * not chemically processed, just mechanicaly?
        * [...]
    * "biodegradable" - important for us !:
        ... but also in seawater?
    * "certified organic agriculture" (Alverde)
    * "from natural essential oils" (Alverde)
    * "natural cosmetics brand" (A)
    * "eco pack" = we sell you a bigger packaging by volume / less hard plastic
    * "hypoallergenic"
    * "100% natural de glicerina ... sin sulfatos, sin parabenes" (Lida crema de mano)
    * "sin detergentes sinteticos" (Lida)
    ________________________________-
    * says, never use this:
        https://www.treehugger.com/clean-water/never-ever-use-soap-lake.html
        * "According to the EPA, an ounce of biodegradable soap needs to be diluted in 20,000 ounces of water to be safe for fish"
        * [...]
    * 
That means no phosphate, surfactants, triclosan, or any “anti-bacterial” ingredients. The first two spike algal growth resulting in mucky, sluggish rivers. Conversely, triclosan, found in hand sanitizers and most hand soaps, is extremely toxic to aquatic life.
    * check:
        * [...]
    * [...]


_________________________
_________________________


fears / !!!:
    * repeat the same order
    * distribute these "baskets"
    * change phone number
    * santi fucks up phonecall
    * we need to pick it up (at some weird hour) from parque
    * [...]

_____________________

ADD !!!!!!:
    * chorizo
    * butter
    * tofu
    * seitan
    * fuet
    _______________
    * juice ("zumo")
    * rice
    * beer
    * mineral water
    * ear stabs / cotton swabs ("bastoncillos")
    * contact lens liquid (hiperdino 360ml = 4€)
    * nail clippers
    _____________________
    * olives (various)
    * kitchen paper rolls
    * zdrob ("semola") ... de arroz / de trigo
    * chocolate
    * canned tomato
    * [...]


2020/04/24 Santi ("Urgent")

12€ - Gas x 1
________________
4€ - Olive oil x 1 
3€ -  Corn Oil x 1
8€ - 10L water x 2
_______________ 20€ 




2020-10-27 Fran y chemi (CHT7C #1)

"""
🍒🥦🍅🥝️🍇🥭🍆🥕🌶️
Hola Fran y chemi 

Nos gustaría hacer el siguiente pedido:

Nos gustaría hacer el siguiente pedido:

* 1 × lote frutas y verduras
Nos gustaron mucho las hierbas frescas.:
* 1 x lote naranjas zumo 5kg
* 60 huevos
* 3kg de cebolla
* 3kg platanos
* 3kg manzana golden
* 2 x garaffa de agua barata

Somos aparacado en un viejo VW blanco furgoneta, en El Jablito, 200m a la derecha del pueblo.

Telefono 0038640554854

Muchas gracias

David y Liz
"""


<----------------------------- (new) ORDERS LOG↑






*** PRESERVATION


No-Fridge

everything in the shop outside of the fridge!
including: triangle cheese, [...]




Salting fish

###



Pickling (vegetables, fish, ...)

which vinegar?

* all seem fine in principle?

* """Never use a vinegar with unknown acidity. Check the vinegar label and look for vinegar that contains 5% acetic acid."""

* wine vinegar are more mild, usually:
"""Don't use wine vinegars or other flavored vinegars unless you are sure of their acetic acid content (should be 5 percent)."""

* what is "white vinegar"?
"""
Distilled white vinegar is made by feeding oxygen to a vodka-like grain alcohol, causing bacteria to grow and acetic acid to form
"""



Hardtack

https://en.wikipedia.org/wiki/Hardtack




Fruits & vegetables


    * Salting:

    * GENERAL:
        """if you increase the salt to 20% to 25% of the weight of the vegetables, you prevent the growth of all bacteria, desirable or not. Yes, it’s a lot of salt. By the way, 25% salt is a completely saturated brine. If you add more salt, it won’t dissolve. So 25% is the maximum."""

    * DRY:
        """The dry salting technique mixes shredded or finely chopped vegetables with salt, packs them into a container, removes the oxygen (air), and allows the vegetables to ferment (low salt) or cure (high salt)."""



    * Fermenting with salt:

    * GENERAL:
        * Use low salt concentration (2½% to 5% weight of the salt per weight of the food), to promote fermentation. 
        * Sauerkraut and kimchi are perhaps the most well-known examples. But the technique can be applied to almost any vegetable.

    * KIMCHI:
        """In addition to cabbage, almost any other shredded or finely chopped vegetable can be included: beets, carrots, radish, turnip, onion, green beans, kohlrabi, okra, rutabagas, corn kernels, shelled lima beans, and shelled peas. Mixtures of any of these vegetables may also be preserved using the dry salting fermentation technique."""
        http://www.homepreservingbible.com/2545-salting-easy-ferment-vegetable-pickle/



    * Sun-drying:

    * GENERAL:
        Best for fruit only:
        """fruits are the safest thing to start with and are preferable because of their high sugar and acid content – something that helps prevent spoilage during the drying process."""
        https://offgridsurvival.com/sun-drying-fruits-foods/

        """vegetables should first be blanched in scalding steam to stop the action of enzymes that cause deterioration in storage. Another pretreatment — exposure to the fumes of burning sulfur — is often advised for fruits such as apples, apricots, peaches, and pears, to preserve color and vitamins A and C (which are otherwise destroyed, although most nutrients are well retained)."""
        https://www.motherearthnews.com/real-food/drying/sun-drying-food-techniques-zmaz75jazgoe


    * Canning:

    * GENERAL:
        * There's two canning methods: 
        * Boiling water–bath (BWB) canning
        * Steam-pressure canning. 

        """ Which method you use depends on whether the food you plan to can is high acid or low acid. High-acid foods include most fruits and fruit products. In addition, low acid vegetables can be canned using tested recipes for pickles, relish, and tomato products, which contain added acid, usually vinegar."""
        http://www.homepreservingbible.com/1413-best-food-preservation-methods-for-fresh-vegetables/


    * Other:

    * freezing
    * [...]




Storing vegetables & fruit

Leafy greens:

    * rinse and wrap in paper or tea towel
    * refridgerate in a closed plastic container or bag
        https://www.unlockfood.ca/en/Articles/Cooking-Food-Preparation/How-to-store-vegetables-to-keep-them-fresh.aspx


* Squash, root vegetables, garlic, onions, (sweet) patatoes, pumpkins, ...:

    """... should be stored in a cool, dark, dry spot outside the fridge like a cupboard or root cellar."""
        https://www.unlockfood.ca/en/Articles/Cooking-Food-Preparation/How-to-store-vegetables-to-keep-them-fresh.aspx


* Tomato's:

    * room temperature, out of direct sunlight
        https://www.unlockfood.ca/en/Articles/Cooking-Food-Preparation/How-to-store-vegetables-to-keep-them-fresh.aspx


* Cabbage:

    * fridge 3-4 weeks
    * cellar (cool and hummit place) up to 3 months
        https://www.recipelion.com/Vegetables/How-to-Store-Cabbage

* [...]







(UNSORTED/MORE)

* meat with "saltpeter"

* [...]


<----------------------------- (new) PRESERVATION ↑




*** RECIPES


MAIN: "THE RESTAURAN" !

🔗david-restauran



* DIY "Club Mate"
:
    * 3-4x mate steep + filter
    * green "agua teror" (fizz)
    * guarana
    * little sugar (~5g / litre)
    * amchoor powder
    * lemons / limes !


* kimchi

###


* kombucha:

(why? isn't it just "vanity" to have a "flavoured beverage"?)
    "it is super healthy for the stomach"
    "and refreshing"


* Tarkhuna: Tarragon drink from Kazakh region
"""
Tarragon is used to flavor a popular carbonated soft drink in the countries of Armenia, Azerbaijan, Georgia (where it originally comes from) and, by extension, Russia, Ukraine and Kazakhstan. The drink, named Tarkhuna, is made out of sugary tarragon concentrate and colored bright green. 
"""


* water + cucumber + dill


* spanish sauces with white wine

###



<--------------------- (new) RECIPES ↑







*** DIETETICS, HEALTHY & UNHEALTHY


NOOTROPICS !

"BRAIN FOOD", longevity, [...]
🔗nootropics



↓ STAYING HEALTHY (IN A PANDEMIC!)

↓↓↓





[!!] "Foods of the future"

https://www.knorr.com/content/dam/unilever/knorr_world/global/online_comms_/knorr_future_50_report_online_final_version-1539191.pdf
got this on instagram and it's not half bad
contains:
    * algae:
        laver seaweed
        wakame seaweed
    * beans & pulses:
        adzuki beans
        black turtle beans
        broad beans
        bambara beans
        cowpeas
        mung beans
        [...]
    * cactae:
        nopales (opuntia) / prickly pear !!!:
            """
            leaves and flowers can be eaten raw or cooked
            """
    * cereals & grains:
        amaranth
        buckwheat
        finger millet
        fonio
        khorasam
        spelt:
            "romans called it the marchin grain" (lots of carbs)
            more fibre, mg
        teff (eragrotis tef):
            challenging climates
        "wild rice":
            "not rice at all"
    * fruit vegetables:
        okra
        pumpkins
    * leafy greens:
        beets
        kale
        moringa:
            aka drumstick
            aka horseradish tree
            drought resistant
        pak choi / bok choic / "chinese cabbage":
            I LOVED THIS AS A KID
        watercress
    * mushrooms:
        enoki
        maitake
        saffron milk caps
    * nuts & seeds:
        flax
        hemp
        sesame
        walnuts
    * root vegetables:
        black salsify:
            very long straight fingery roots
            "It can be boiled, mashed or baked, and served in place of a potato. Similar to carrots and parsnips, black salsify is ideal roasted, and goes well with soups and stews."
        parsley root
    * [...]




[!] Q: peanut butter good or bad?

    * http://www.livestrong.com/article/337077-is-peanut-butter-bad-for-your-heart/
    * http://www.foods4betterhealth.com/6-reasons-you-should-never-eat-peanut-butter-7037 :
        "contains molds"
        "contains pesticides" <------- HOW TO SELF-TEST FOR PESTICIDES?




[!] Q: food before bed? ... and general FOOD TIMING (example: fruits)!
:
    * http://www.livestrong.com/article/502304-what-are-the-benefits-of-cottage-cheese-before-bed/

when is it best to eat fruit?
after exercise?
what time?
etc



[!] Q: food combinations

###



[~] Eat more fiber?

But:
    how much?
    regular or in bursts?

https://www.healthline.com/health/food-nutrition/fiber-diet-good-for-gut-and-health


[!!*] Via cronometer

0225
folate:
    + green vegetables
    + peas!
    regularity ???

b1:
    + eggs

ca
potassium



[!] TOXIC -- What is "metabisulfito" in all spanish pickles?

~~ metabisulfito or something

https://en.wikipedia.org/wiki/Potassium_metabisulfite
"It is used in some pickles as a preservative."

"""Potassium metabisulfite can irritate skin, eyes, and respiratory tract.[8]"""
explain covid in spain ... ;)



<---------------------- (new) DIETETICS, HEALTHY, UNHEALTHY ↑






*** TOOLS


Cronometer (nutrient tracking)

###



[!] DEV -- Try + Redo: Shopping list script !

See 🔗dev-foodlist !



Food styling / #photography

http://www.mpearljones.com/
wow, very nice ... #tolearn for 🔗david-restauran ;)





*** DIRECTIONS / TODO


[!] more #numerics, like nutrition calculation

:
    * spreadsheets for ingredients 

known:
    * max (white?) sugar
    * min proteins

unknown:
    * max white flour
    * max olive oil
    * min vitamin c
    * max fructose

unknown, systemic:
    * variability for different metabolisms (people)
    * [...]



[!→] relate to food growing / regrowing
     (also #numerics)

(RE)GROWING FOOD
Different vegetables that you can grow in less then 60days!

Like:
    * Rábano – 22 días
    * Lechuga – 30 días
    * Nabo – 40 días
    * Pepino – 50 días
    * Mini zanahoria – 50 días
    * Remolacha – 50 días
    * Kale – 50 días
    * Calabacín – 50 días
    * Cilantro – 50 días
    * etc

https://elcaminantehn.com/2020/03/25/crisis-alimentaria-18-verduras-que-crecen-en-menos-de-60-dias/?fbclid=IwAR0MKOt5zNH-Sc_MszuUPy2-zdLrth7if5qPo1ZhJLjAwHcWKgvxdmA1lt0

______

"""In as little as 5 days you can completely regrow a full scallion (or green onion) from the scraps."""
"""Plant the discarded root end from an onion in a pot or directly in the soil outside to regrow. You can harvest it early and get fresh green onions or wait until the bulb is fully developed."""

https://food-hacks.wonderhowto.com/how-to/10-vegetables-herbs-you-can-eat-once-regrow-forever-0150343/



[!] better develop connections to local markets:
    ties → 🔗lim0



[!→] FUERTEVENTURA - MORE FULLY DEVELOP SUPPLY/DELIVERY SOURCES

* FRAN Y CHEMI

* CARMUR:
https://carmur.org/reparto-domicilio-frutas-verduras-fuerteventura/
lista de precios: https://carmur.org/wp-content/uploads/2020/04/Lista-Definitiva.pdf

* AGROVIVA
https://www.facebook.com/AgroViva-Fuerteventura-106377380756991





*** PAD

<------------------------------- ((new))


(ETC)

https://bellenature-enprovence.be/es/23-jabones-125-gr-aceite-de-oliva-ecologico-30-perfumes.html
Jabón de Marsella con mil sabores.
ACEITE DE OLIVA ORGÁNICO DE JABÓN MARINO 125 GR
2.5€





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