Unlock the seasons: A monthly guide to seasonal canning

Picture a winter’s evening, snow gently drifting outside your window, you pop open a jar filled with bright, sun-kissed tomatoes that evoke the essence of summer. Or maybe you grab a jar of sweet and fruity strawberry jam, bringing a hint of spring to the coldest days. This isn’t just a dream; it’s the wonderful reality of seasonal canning.

You may have come across, on Pinterest or Instagram, beautiful pantry shelves lined with rows of vibrant glass jars and thought that achieving something like that was beyond your capabilities. However, we want to assure you – it absolutely isn’t! Seasonal canning isn’t just a hobby for the homesteading elite; it’s a wonderfully rewarding way to connect with your food, savour the bounty of every season, minimise food waste and indulge in tasty, homegrown, foraged or other locally sourced flavours throughout the year.

By preserving fruits and vegetables when they’re at their peak – ripeness, flavour and often lowest price – you lock in that fresh goodness. This guide will take you month by month through the canning calendar, helping you plan your preserving projects and ensuring you never miss an opportunity to capture the best of what nature has to offer. Are you ready to dive into the satisfying world of seasonal canning? Let’s get started!

Your year-round canning calendar: What to preserve each month

The beauty of seasonal canning lies in its rhythm. You don’t have to tackle everything at once. Instead, you can just focus on the bounty of each specific month, making your canning efforts manageable and immensely enjoyable.

January: Citrus brightness and rooty delights

As the holiday rush subsides, January offers a refreshing start to your canning year. While fresh produce may seem scarce, you’ll find citrus fruits in their prime.

Key produce: Oranges, grapefruits, lemons, tangerines, carrots, beetroot, winter squash (from storage).
Canning ideas for you: This is the perfect time to make glorious marmalades – Seville orange, grapefruit or mixed citrus varieties. You can also preserve lemon curd or prepare candied citrus peels. For vegetables, consider pickled carrots or pickled beetroot which add a vibrant crunch to winter meals. If you’ve stored winter squash, you can make and can squash purées for soups or pies.

February: A hearty holdover

February continues the theme of root vegetables and citrus, often with some great post-holiday sales on produce.

Key produce: Still strong on citrus, stored root vegetables like potatoes and parsnips, and perhaps early greenhouse greens if you’re lucky.
Canning ideas for you: Keep those citrus marmalades going! You may also try canning spiced apple chutney if you stocked up on storage apples in the autumn. For a savoury twist, consider making and canning roasted red pepper sauce using sweet peppers available from warmer climates, bringing a taste of sunshine into your kitchen.

March: Rhubarb rises and early greens emerge

Spring begins to whisper in March, bringing new life to the garden and, consequently, your canning pot.

Key produce: Rhubarb, early asparagus, spinach, spring onions.
Canning ideas for you: Rhubarb jam or rhubarb compote are classic spring preserves – delicious on toast or as a topping for yogurt and desserts. You can also combine it with strawberries (if you can find early ones) for a delectable strawberry-rhubarb jam. Asparagus can be pickled for a unique, tangy treat.

April: Berry promises and more rhubarb

April sees the true awakening of spring, with the first promises of juicy berries and the continued abundance of early spring delights.

Key produce: Rhubarb, asparagus, radishes, early strawberries.
Canning ideas for you: Continue with rhubarb jams and sauces. If you find early strawberries, make small batches of strawberry jam. Pickled asparagus and pickled radishes are excellent ways to preserve these crisp vegetables, offering a tangy counterpoint to richer dishes.

May: Strawberry peak and cherry bliss

May truly kicks off the berry season, making it a favourite for many canners.

Key produce: Strawberries (peak!), cherries, sugar snap peas, spring onions.
Canning ideas for you: This is the time for strawberry jam, strawberry preserves or even strawberry pie filling. Don’t forget cherry preserves or cherry pie filling when cherries hit their stride. You can also make savoury preserves like onion relish with fresh spring onions.

June: Berries galore and first pickles

June brings an explosion of berries and the arrival of early vegetables perfect for pickling.

Key produce: Strawberries, raspberries, blueberries, apricots, green beans, cucumbers, early peaches.
Canning ideas for you: Stock up on raspberry jam, blueberry jam and apricot preserves. This is often when you’ll make your first batches of dill pickles and bread and butter pickles as cucumbers start coming in. Green bean pickles (dilly beans) are also a popular choice.

July: The summer harvest heats up

July is a central month for canners, with an incredible variety of fruits and vegetables reaching their peak.

Key produce: Blackcurrants, blueberries, peaches, plums, sweet corn, green beans, cucumbers, courgettes.
Canning ideas for you: Make canned blackcurrants, jam and cordial. Keep canning those blueberries, peaches (sliced, in syrup or peach jam) and plums (jams, sauces). It’s prime time for more dill pickles, refrigerator pickles and sweet pickle relish. You can also can green beans (pressure canning required) and make courgette relish.

August: The tomato tsunami and stone fruit symphony

August is often called “tomato season” for good reason, but it’s also a fantastic month for other key produce.

Key produce: Tomatoes (peak!), corn, peppers, peaches, plums, pears, apples (early varieties), figs.
Canning ideas for you: Get ready for tomato sauce, diced tomatoes, crushed tomatoes, salsa, ketchup and chilli sauce. Preserve peaches and pears in light syrup, make fig jam or can corn kernels (pressure canning). Pepper jelly and roasted red peppers are also excellent choices.

September: Autumn’s abundance begins

As summer gently transitions to autumn, September offers a glorious array of fruits and late-season vegetables.

Key produce: Apples, pears, grapes, late tomatoes, peppers, winter squash.
Canning ideas for you: This is prime time for apple sauce, apple butter, apple pie filling and spiced pear preserves. Don’t forget grape jelly or grape juice. You can also continue with salsa and pepper products from late-season peppers or prepare pumpkin purée and winter squash purée.

October: Orchard harvest and cranberry delights

October is all about hearty autumn flavours, with orchards overflowing and festive berries arriving.

Key produce: Apples, pears, cranberries, pumpkins, potatoes, beetroot, carrots.
Canning ideas for you: More apple and pear preserves are in order. Start making cranberry sauce or cranberry jelly for the upcoming holidays. You can also focus on savoury items like pickled beetroot or pickled carrots to replenish your pantry. Pumpkin butter is a luxurious treat.

November: Root cellar stock-up and holiday preparations

As the days grow shorter, November is all about hearty root vegetables and preparing for festive gatherings.

Key produce: Cranberries, root vegetables (carrots, potatoes, parsnips), winter squash.
Canning ideas for you: Finish up any lingering cranberry sauces or jellies. While not traditionally canned, you can create delicious spiced pear preserves or apple chutney to serve with holiday meals. This is also a good month to make pickled onions or pickled green beans using stored produce for holiday platters.

December: Citrus cheer and planning ahead

December offers a moment to enjoy the fruits of your labour and plan for the canning year ahead.

Key produce: Late-season citrus, stored root vegetables.
Canning ideas for you: Make festive orange cranberry sauce or batches of lemon curd for holiday gifts. Reflect on what you enjoyed canning and eating, and start dreaming up your strategies for next year’s bounty. You may even make some spicy pickled carrots as a refreshing complement to rich holiday meals.

Your seasonal canning planner

Here’s a quick reference table to help you visualise your canning year:

Month	Key produce for canning	Canning ideas & recipes
January	Oranges, Grapefruits, Lemons, Carrots, Beetroot, Winter Squash	Marmalades (Orange, Seville, Grapefruit), Candied Citrus Peels, Lemon Curd, Pickled Carrots, Pickled Beetroot, Squash Purée
February	Citrus, Root Vegetables, Stored Apples	Citrus Marmalades, Spiced Applesauce, Roasted Red Pepper Sauce
March	Rhubarb, Asparagus, Spinach, Spring Onions	Rhubarb Jam/Compote, Strawberry-Rhubarb Jam, Pickled Asparagus
April	Rhubarb, Asparagus, Radishes, Early Strawberries	Rhubarb Jam/Sauce, Small-Batch Strawberry Jam, Pickled Asparagus/Radishes
May	Strawberries, Cherries, Sugar Snap Peas, Spring Onions	Strawberry Jam/Preserves/Pie Filling, Cherry Preserves/Pie Filling, Onion Relish
June	Strawberries, Raspberries, Blueberries, Apricots, Green Beans, Cucumbers, Early Peaches	Raspberry Jam, Blueberry Jam, Apricot Preserves, Dill Pickles, Bread & Butter Pickles, Dilly Beans
July	Blackcurrants, blueberries, Peaches, Plums, Sweet Corn, Green Beans, Cucumbers, Courgettes	Canned whole blackcurrants, Peach Preserves/Slices, Plum Jam/Sauce, Blueberry Pie Filling, Dill Pickles, Sweet Pickle Relish, Courgette Relish, Canned Green Beans/Corn
August	Tomatoes, Corn, Peppers, Peaches, Plums, Pears, Early Apples, Figs	Tomato Sauce/Diced/Crushed Tomatoes, Salsa, Ketchup, Chilli Sauce, Peach Halves, Fig Jam, Pepper Jelly, Roasted Red Peppers
September	Apples, Pears, Grapes, Late Tomatoes, Peppers, Winter Squash	Applesauce, Apple Butter, Apple Pie Filling, Spiced Pear Preserves, Grape Jelly/Juice, Salsa, Pumpkin/Squash Purée
October	Apples, Pears, Cranberries, Pumpkins, Root Vegetables	Apple Butter, Spiced Pear Preserves, Cranberry Sauce/Jelly, Pumpkin Butter, Pickled Beetroot/Carrots
November	Cranberries, Root Vegetables, Winter Squash	Cranberry Sauce/Jelly, Spiced Pear/Apple Chutney, Pickled Onions
December	Late Citrus, Stored Root Vegetables	Orange Cranberry Sauce, Lemon Curd, Spicy Pickled Carrots

Essential tips for your canning journey

Embarking on your canning journey is exciting, but a few key practices will ensure your success and safety.

Safety first, always! You must use tested, reliable recipes from reputable sources like the USDA National Center for Home Food Preservation, Ball/Bernardin Complete Book of Home Preserving or university extension offices. These recipes are scientifically developed to ensure safe acidity levels and proper processing times. Never improvise a canning recipe – unless you are a seasoned pro.
Understand your canning methods:
- Water bath canning: For high-acid foods (fruits, jams, jellies, pickles, tomatoes with added acid). This method is simpler and requires less specialised equipment.
- Pressure canning: Absolutely essential for low-acid foods (vegetables, meats, soups, mixed recipes like chilli). This method reaches temperatures high enough to kill harmful bacteria that water bath canning cannot. Do not skip pressure canning for low-acid foods – it’s a food safety non-negotiable.
Gather your equipment: You don’t need to buy everything at once, but some canning essentials include: jars (Mason jars are standard), new lids (bands are reusable), jar lifter, canning funnel, headspace tool, bubble remover and a canner (either a large stockpot for water bathing or a pressure canner).
Source quality produce: The flavour of your preserved goods starts with the quality of your ingredients. Look for fresh, ripe, blemish-free produce. Your garden or allotment, local farmers’ markets, pick-your-own farms or even the reduced chiller cabinet at the supermarket are great sources.
Start small: Don’t feel pressured to preserve bushels of produce right away. Begin with small, manageable batches to build your confidence and refine your technique. A few jars of strawberry jam or dill pickles are a perfectly valid and rewarding start!
Proper jar preparation: Always sterilise jars for recipes requiring less than 10 minutes of processing time. For longer processing, simply ensuring clean, hot jars is usually sufficient as the canning process itself sterilises them.
Accurate headspace: Leave the exact amount of headspace specified in your recipe. Too little can cause siphoning (liquid loss) and too much can lead to an unsealed lid.
Label and store: Once cooled and sealed, label your jars with the contents and date. Store them in a cool, dark, dry place away from direct sunlight or extreme temperatures. For best quality, consume within one year.
Embrace the process: Canning is an art and a science. It’s also incredibly therapeutic. Enjoy the smells, the colours and the satisfaction of creating something delicious and long-lasting with your own hands.

Your canning adventure awaits!

There’s an undeniable magic in opening a jar you preserved months ago, a tangible connection to the season gone by. By following this monthly guide, you can transform your kitchen into a seasonal preserving powerhouse, ensuring your pantry is stocked with homemade goodness throughout the year.

So, pick a month, choose a fruit or vegetable that calls to you, and start your canning adventure. You’ll soon discover the immense satisfaction of seasonal eating, brought to life one delicious, colorful jar at a time. What will you preserve first? Share your canning plans and triumphs (or disasters!) with us.

Don’t let your summer bounty go to waste – discover simple ways to preserve it all!

This summer has seen a bumper harvest of fruit, vegetables, nuts and berries. It’s been a mast year for fruit such as apples, pears and currants. A range of wild foods such as mushrooms, blackberries, wimberries, elderberries, hazelnuts and sweet chestnuts have been bountiful.

Fortunately, you don’t have to allow your hard‑earned harvests and foraged bounty to deteriorate orf rot. With a handful of low‑tech techniques and a few pantry staples, you can lock in the flavours of the season and enjoy them all year long.

In this post, we’ll walk you through the most reliable, beginner‑friendly, simple ways to preserve your summer produce: making jam and jelly, whipping up chutney, pickling (and fermenting) vegetables, mastering the art of canning, freezing fresh foods and dehydrating for crunchy, out-of-season snacks.

By the end, you’ll have a toolbox of preservation tricks that turn today’s bounty into tomorrow’s healthy meals.

How do you make jam & jelly?

Jam vs. jelly – what’s the difference?

Jam is a spread made from whole fruit (or large pieces) cooked with sugar and often a bit of lemon juice. Jelly, on the other hand, uses only fruit juice, yielding a clear, firm set. Both rely on pectin – a natural thickening agent – to achieve that glossy, spoon‑holdable texture.

Step‑by‑step jam (the “whole‑fruit” approach)

Gather your fruit – Choose ripe, unblemished berries, peaches, apricots or plums. Aim for about 4 cups of prepared fruit per batch.
Prep the fruit – Wash, hull, pit and chop as needed. For berries, you can leave them whole; for larger fruits, slice into ½‑inch pieces.
Measure the sugar – The classic ratio is 1:1 fruit to sugar, but you can reduce sugar to ¾ cup per cup of fruit if you prefer a less sweet jam (just add a tablespoon of lemon juice to help it set).
Add pectin (optional) – Commercial pectin shortcuts the process, especially for low‑pectin fruits like strawberries. Follow the package instructions; usually you sprinkle it over the fruit before cooking.
Cook – Place fruit and sugar in a wide, heavy‑bottomed pot. Stir over low heat until the sugar dissolves, then increase to a rolling boil. Keep stirring to prevent scorching. The jam needs to achieve a temperature of 105ºC/220ºF.
Test the set – After 10-15 minutes of boiling, place a spoonful on a chilled plate. If it wrinkles when you push it with your finger, it’s ready. If not, keep boiling in 2‑minute increments.
Jar it up – Sterilise your jars and lids in boiling water (10 minutes). Fill the hot jam, leaving a ¼‑inch headspace, wipe rims, apply lids and process in a boiling water bath for 10 minutes.

Jelly basics

Extract the juice – Cook the fruit and strain through a fine mesh or cheesecloth.
Combine with sugar – Use a 2:1 volume ratio of juice to sugar (e.g., 4 cups juice, 8 cups sugar).
Add pectin – Most jelly recipes call for a commercial pectin because the juice alone has little natural pectin.
Boil, test and jar – Follow the same steps as jam, but the set point arrives a little sooner because the mixture is already clear.

Tips for success

Acidity matters. A tablespoon of lemon juice per quart of fruit raises the pH, helping pectin work and preventing spoilage.
Don’t over‑process. Excessive boiling can break down pectin, leaving you with runny jam.
Label and date every jar. Properly sealed jams and jellies keep for up to a year in a cool, dark pantry.

What is chutney?

Chutney is a tangy, often spicy condiment that hails from Indian cuisine but has been adapted worldwide. Unlike jam, which is primarily sweet, chutney balances sugar, vinegar and spices, giving it a savory edge that pairs perfectly with grilled meats, cheese boards and roasted vegetables.

A basic summer chutney recipe (peach‑tomato)

Ingredients:

Fresh peaches, diced 3 cups
Ripe tomatoes, diced 2 cups
Apple cider vinegar, 1 cup
Brown sugar, ½ cup
Fresh ginger, minced 1 tbsp
Mustard seeds, 1 tsp
Ground cumin, ½ tsp
Red pepper flakes (optional), ¼ tsp
Salt, ½ tsp

Method:

Combine everything in a large, heavy saucepan.
Bring to a boil, then reduce heat to a gentle simmer.
Cook uncovered for 45‑60 minutes, stirring occasionally, until the mixture thickens and the fruit breaks down.
Taste and adjust – add more sugar for sweetness, vinegar for tang, or spices for heat.
Jar and process as you would jam (10‑minute water‑bath).

Because chutney contains a high proportion of vinegar, it’s naturally shelf‑stable and can sit for 12‑18 months when sealed correctly. Keep a few jars on hand for quick sandwich upgrades or as a glaze for baked salmon.

How do you pickle food?

Pickling is the art of preserving vegetables (or fruits and nuts) in a brine of vinegar, water, salt and aromatics. The acidity of the vinegar halts bacterial growth, while the salt draws out moisture and enhances crunch.

Quick‑pickle (refrigerator) method

Slice your veg – cucumbers, carrots, radishes, green beans and even watermelon rind work beautifully.
Make the brine – Combine 1 cup vinegar (white, apple cider, or rice), 1 cup water, 1‑2 tbsp coarse salt and 1‑2 tbsp sugar (optional). Add spices such as dill seed, mustard seeds, peppercorns, garlic cloves, or chili flakes.
Heat the brine just until the salt dissolves.
Fill the jars – Tightly press the vegetables into clean jars, leaving ½‑inch headspace.
Pour the hot brine over the veggies, seal with a lid and refrigerate.
Wait 24‑48 hours for flavour development; the pickles will stay good for 2‑3 weeks in the fridge.

Shelf‑stable pickling (water‑bath) method

For long‑term storage, follow these extra steps:

Use a 1:1 ratio of vinegar to water (with at least 5% acidity).
Add ½ cup salt per quart of brine for a traditional “canning” pickling solution.
Process sealed jars in a boiling water bath for 10‑15 minutes (adjust for altitude).

When done correctly, the pickles can sit on a pantry shelf for up to a year.

What’s the difference between pickling and fermenting?

Both pickling and fermenting successfully preserve food, but the underlying chemistry differs dramatically.

Aspect pickling fermenting

Primary preservative: Acetic acid (vinegar) added by the cook Lactic acid produced in situ by beneficial bacteria
Flavour profile: Sharp, tangy, often with added herbs and spices Complex, mildly sour, sometimes effervescent
Salt usage: Moderate (for taste & texture) Higher (to inhibit spoilage microbes while encouraging lactobacilli)
Typical foods: Cucumbers, onions, carrots, beetroot, hard‑boiled eggs, sauerkraut, kimchi, sour pickles, kombucha
Shelf life: Up to a year when sealed, 3‑6 months in the fridge after initial fermentation

Quick tip: If you love the airy bite of fermented veggies, try a “salt‑only” brine (2‑3% salt by weight) and let the cucumbers sit at room temperature for 3‑5 days before refrigerating. The result is a crisp, probiotic‑rich snack that differs from classic dill pickles.

What is canning?

Canning is a method of sealing food in airtight jars and applying heat to destroy microorganisms and inactivate enzymes. There are two main types:

Water‑bath canning: Used for high‑acid foods (fruits, jams, pickles, tomatoes with added acid). The jars are submerged in boiling water 212°F/100°C for a set time.
Pressure canning: Required for low‑acid foods (vegetables and soups). A pressure canner raises the temperature to 240°F/115°C, ensuring the destruction of clostridium botulinum spores.

Basic water‑bath canning steps

Prepare your produce: Cook or pack raw fruit, veg, nuts, jam or pickles according to a trusted recipe.
Sterilise jars: Boil them for 10 minutes; keep lids in a separate simmering water bath (do not boil).
Fill the jars: Leave the appropriate headspace (¼‑inch for jams, ½‑inch for pickles).
Remove air bubbles with a non‑metallic spatula, wipe rims clean and secure lids.
Process in a boiling water bath, adjusting time for jar size and altitude.
Cool undisturbed for 12‑24 hours, then check seals.

A properly sealed jar will give a satisfying “ping” when the lid is pressed. Store sealed jars in a cool, dark pantry; any jar that fails to seal should be refrigerated and used within a few weeks.

What fresh food can you store in the freezer, and how long can it stay there?

Freezing is the most straightforward preservation method – simply lock moisture in, slowing the enzymatic reactions that cause spoilage. Below is a quick reference guide for some common summer produce:

Food prep tips – freeze shelf life

Berries (strawberries, blueberries, raspberries). Rinse, dry, spread on a tray (flash‑freeze) then transfer to bags 8‑12 months
Stone fruits (peaches, nectarines, plums). Peel, pit, slice; optionally dip in a light syrup to prevent browning 6‑8 months
Tomatoes. Blanch 30 sec, shock in ice water, peel, core, pack whole or diced 8‑10 months
Corn. Shuck, oil 4‑5 min, cool, cut kernels off cob 10‑12 months
Sweet peppers. Core, slice or dice; no blanching needed 10‑12 months
Herbs.Chop, pack into ice‑cube trays with olive oil or water 6‑9 months
Courgette & other summer squash. Slice, blanch 1 min, cool, pack 10‑12 months
Green beans. Trim ends, blanch 3 min, cool, pack 10‑12 months

General freezing guidelines

Cool before you freeze. Hot food raises the temperature of the freezer and can cause ice crystals.
Use airtight containers or freezer‑grade zip lock bags, squeezing out as much air as possible to prevent freezer burn.
Label with date in the format “MM‑YY” so you can rotate stock.
Avoid over‑loading the freezer; proper air circulation ensures even freezing.

What food is suitable for dehydrating?

Dehydrating removes moisture, concentrating flavour and extending shelf life without the need for refrigeration. It works best with foods that have low fat and sugar content, as those can turn rancid or caramelise during drying.

Top candidates for the dehydrator or a low oven

With approx. drying time*

Tomatoes (sliced or halved). Core, slice ¼‑inch; sprinkle salt 6‑12 hrs (low temp)
Apple slices. Core, thinly slice, dip in lemon water 6‑10 hrs
Peaches. Slice, dip in ascorbic acid solution 8‑12 hrs
Strawberries. Halve, sprinkle sugar (optional) 6‑10 hrs
Herbs (basil, thyme, parsley). Rinse, pat dry, leave whole 1‑4 hrs
Courgette crisps. Slice ¼‑inch, toss with oil & salt 4‑8 hrs
Sweet peppers. Slice, remove seeds 6‑10 hrs

*Times vary by thickness, humidity and the specific dehydrator model. Always check for brittleness – when the piece snaps, it’s done.

Storage after drying

Cool the dried pieces completely, then store in airtight glass jars or vacuum‑sealed bags. Keep them in a dark, cool pantry; most dried fruits and veggies stay good for 6‑12 months. For extra protection, add a food‑grade desiccant packet to each jar.

Frequently asked questions

Q: Can I use regular kitchen salt for pickling?
A: Yes, but use non‑iodised coarse or pickling salt. Iodine can cloud the brine and affect texture.

Q: Do I need to add pectin to every jam?
A: Not always. High‑pectin fruits (apricots, blackberries, quince) set well on their own. Low‑pectin fruits (strawberries, cherries) benefit from added commercial pectin or a little lemon juice.

Q: How do I know if a sealed jar has gone bad?
A: After opening, look for off‑odors, mold, or a fizzing sound (sign of fermentation). If any of these appear, discard the contents.

Q: Is it safe to reuse jars that have previously held jam?
A: Absolutely! Just wash them thoroughly, sterilise in boiling water and inspect for chips or cracks before re‑using.

Q: Can I freeze jam?
A: Yes! Transfer hot jam into freezer‑safe containers, leave headspace and store for up to 12 months. Thaw in the fridge and give it a quick stir.

Q: What’s the best way to rehydrate dried fruits?
A: Soak them in warm water, juice, or a flavoured liquor for 15‑30 minutes. They’ll plump up and are perfect for baking or porridge.

Q: Do fermented pickles need to be refrigerated?
A: Once you’ve reached the desired sourness, transfer them to the fridge. Cold slows fermentation, preserving flavour and texture for several months.

Putting it all together

You’ve just unlocked a mini‑preservation arsenal:

Jam & jelly for sweet spreads that turn toast into a celebration.
Chutney for a zingy accompaniment that elevates roasted veggies and grilled fish.
Pickles (quick fridge version or shelf‑stable water‑bath) for crunch that lasts.
Fermented veggies for probiotic power and complex flavours.

Curious low-carb & keto ingredients: Their nutritional values and functions in cooking

Since starting to cook diabetes-friendly dishes, I’ve been introduced to a swathe of curious low-carb & keto ingredients. I’ve already posted about the array of alternative natural sweeteners such as allulose, xylitol and monk fruit. The past few months have been a culinary education; learning about what to use when, discovering their different roles in recipes and experiencing new tastes.

Even though they’re rarly found in most domestic kitchen cupboards, they’re not that hard to get hold of – high street health food shops (Holland & Barrett) and online retailers (Bulk, BuyWholefoodsOnline, Amazon, eBay etc.) should be able to get you sorted.

As mentioned in previous posts in this series, any ingredient links that have been highlighted in yellow I’ve bought and cooked with myself – so I can personally recommend the product and the brand.

Nutritional yeast | Psyllium husk powder | Vital wheat gluten | Whey protein powder | Xanthan gum

Nutritional yeast

Nutritional yeast (often affectionately called “nooch”) is a culinary staple, particularly in vegan and vegetarian cuisine, prized for its unique flavour and nutritional benefits.

People with yeast sensitivities or certain medical conditions, such as Crohn’s disease or glaucoma, should consult with a healthcare professional before incorporating nutritional yeast into their diet.

Flavour enhancer

Cheesy taste: Nutritional yeast boasts a savoury, cheesy and nutty flavour that makes it an excellent dairy-free alternative for mimicking the taste of cheese. It’s a key ingredient in many vegan “cheese” sauces, according to Veganuary.

Umami boost: Beyond cheese, it adds a rich, umami depth to dishes, similar to what you may get from mushrooms or soy sauce.

Recipes and applications

Topping: Sprinkle it over popcorn for a cheesy twist, dust it on salads for added flavour and texture or use it as a substitute for Parmesan on pasta dishes.

Sauces & dressings: Its thickening properties and cheesy flavour make it ideal for vegan cheese sauces, gravies and creamy dressings.

Soups & stews: Stir it into soups and stews for an extra layer of savoury flavour and richness.

Vegan dishes: It’s a vital ingredient in dishes like vegan mac and cheese, tofu scrambles and vegetarian “meatloaf” recipes.

Roasted vegetables: Sprinkle over roasted vegetables like kale chips or potatoes for a flavourful and crunchy coating.

Nutritional benefits

Excellent source of B vitamins: Nutritional yeast, especially fortified varieties, is a powerhouse of B vitamins, including B1, B2, B3, B6, B9 (folate) and B12. This is particularly valuable for vegans and vegetarians, who may need to pay closer attention to their B12 intake.

Complete protein source: It contains all nine essential amino acids, making it a complete protein similar to those found in animal products.

Rich in minerals: It provides important minerals like zinc, selenium and manganese – crucial for various bodily functions.

High in fibre: Nutritional yeast contributes dietary fibre to your diet, promoting digestive health.

Contains antioxidants: It’s rich in antioxidants like glutathione and selenomethionine, which help combat free radicals and protect cells from damage.

Psyllium husk powder

Psyllium husk powder, derived from the seeds of the Plantago ovata plant, has become a key ingredient in low-carb and gluten-free cooking due to its unique properties and nutritional benefits.

Psyllium can help regulate blood sugar levels, especially in people with diabetes. It slows down the absorption of carbohydrates, leading to a more controlled rise in blood sugar after meals. Research has shown that psyllium can lower fasting blood sugar and HbA1c (a marker of long-term blood sugar control) levels.

Always consume psyllium husk with plenty of water to prevent choking or intestinal blockage.

Start with small amounts of psyllium husk powder and gradually increase your intake to allow your digestive system to adjust, preventing potential side effects like bloating or gas.

Psyllium may interact with certain medications, so consult your GP or pharmacist if you’re taking other prescriptions. Individuals with oesophageal stricture, intestinal blockage or difficulty swallowing should not take psyllium.

Nutritional content

Zero net carbs: The carbohydrates in psyllium husk powder are almost entirely dietary fibre, making it an ideal choice for low-carb and ketogenic diets. While a serving may show a small number of total carbs, the net carb count (total carbs minus fibre) is typically close to zero.

High in soluble fibre: Psyllium husk powder is exceptionally rich in soluble fibre, which absorbs water and forms a gel-like substance in the gut. This property contributes to a feeling of fullness, regulates digestion and can help control blood sugar and cholesterol levels.

A single tablespoon of whole psyllium husk contains 4g of carbohydrates in the form of indigestible fibre, mostly soluble fibre.

Low in calories: Psyllium husk powder is very low in calories, making it a valuable addition to weight management strategies as it promotes satiety without adding excessive calories.

Minimal fat and protein: Psyllium husk powder contains negligible amounts of fat and protein.

Trace amounts of micronutrients: While primarily known for its fibre content, psyllium husk powder may contain trace amounts of certain vitamins and minerals.

Function in low-carb cooking

Gluten-free: Psyllium husk powder is naturally gluten-free, making it a safe alternative for individuals with celiac disease or gluten sensitivity.

Acts as a binder and thickener: When mixed with water, psyllium husk powder forms a viscous gel, making it an excellent binding agent in recipes, particularly in gluten-free baking. It helps mimic the elasticity and structure of gluten, allowing low-carb doughs to be more pliable and easier to work with.

Improves texture and consistency: Psyllium husk powder improves the texture and crumb of low-carb baked goods, resulting in a product that more closely resembles traditional wheat-based items.

Enhances moisture retention: Its high water absorption capacity helps keep baked goods moist and prevents them from drying out quickly, extending their freshness.

Adds bulk to recipes: By absorbing and holding water, psyllium husk powder adds bulk and volume to low-carb recipes like bread, crackers and cakes.

Neutral flavour: Psyllium husk powder generally has a neutral flavour, ensuring it won’t significantly alter the taste of your recipes, notes Groovy Keto.

Considerations

Hydration is crucial: Due to its high absorbency, consuming adequate fluids, especially water, when incorporating psyllium husk powder into your diet is vital to prevent constipation and ensure it functions optimally.

Not a 1:1 substitute: Psyllium husk powder’s properties differ from traditional flour. Recipes often require specific ratios and adjustments to liquids and binders when using it as a substitute.

Potential for purplish discoloration: Some brands of psyllium husk powder, especially those that include the outer layers of the seed, may cause baked goods to develop a purplish or bluish hue due to the presence of anthocyanins. However, this is completely harmless and doesn’t affect the taste or safety of the product.

Blending with other low-carb flours: For a more balanced texture and flavour, combining psyllium husk powder with other low-carb flours, such as almond flour or coconut flour, is often recommended.

Vital wheat gluten

Vital wheat gluten, a concentrated protein extracted from wheat flour, is a versatile ingredient with various culinary applications. Use it to make seitan or ‘wheat meat’.

Use it sparingly; a little goes a long way with vital wheat gluten, especially in baking, where adding too much can result in a rubbery texture. For instance, one tablespoon per 250 grams of flour is generally sufficient for bread recipes.

It’s crucial to remember that vital wheat gluten is, as the name suggests, pure gluten. Therefore, individuals with celiac disease, non-celiac gluten sensitivity or wheat allergies must avoid consuming it.

Improved dough structure and elasticity

When added to dough, vital wheat gluten strengthens the gluten network, leading to increased elasticity and better structure, according to Lehmann Ingredients. This translates to a better rise in breads and other baked goods, resulting in a lighter and airier texture.

Enhanced texture

Vital wheat gluten contributes to a more appealing crumb structure (the interior texture of bread) with a finer, more uniform distribution of air pockets. It can also add a desirable chewiness to bread and improve the texture of gluten-free baked goods.

Benefits for specific flours

It’s particularly useful with low-protein flours like wholemeal or rye, as the added gluten helps these flours achieve a better rise and a softer texture.

Increased volume and shelf life

The strengthened gluten network helps dough retain gases produced during fermentation, leading to a greater rise and increased volume in baked goods. Furthermore, improved dough structure helps baked goods retain moisture, extending their freshness and shelf life.

Binding

It can help hold ingredients like nuts, seeds and dried fruit together in baked goods.

Whey protein powder

Whey protein powder is a complete protein, meaning it contains all nine essential amino acids needed for muscle growth and repair, according to Ketogenic.com. Derived from milk during the cheesemaking process, it’s processed to remove most of the fat and lactose, making it low in carbs.

Nutritional values

Calories: Whey protein powder is relatively low in calories. For example, a serving of Grass Fed Unflavoured Organic Protein Powder by TheHealthyTree Company contains 61 calories per 15g portion.
Protein: It’s an excellent source of protein, with most powders providing 20-30 grams per serving. Whey protein concentrate typically has 70-80% protein, while isolate has 90% or more.
Carbohydrates: Whey protein powders are generally low in carbohydrates. Whey protein isolate has fewer carbs than concentrate and is considered to be the most keto-friendly type. Some isolates are even carb-free. For example, the Gold Standard 100% Isolate from Optimum Nutrition has no more than 3g of sugar per 30-gram serving.
Fats: Whey protein isolate is particularly low in fat, making it suitable for those seeking a lean protein source. The previously mentioned Optimum Nutrition’s 100% Isolate Gold Standard, for example, contains only 0.4g of fat per serving.
Essential amino acids: Whey protein is rich in essential amino acids, including branched-chain amino acids (BCAAs), crucial for muscle protein synthesis.

Functions in low-carb & keto recipes

Boosts protein content: Whey protein powder is an easy way to increase protein intake without significantly impacting carb counts, which is beneficial for muscle building and satiety on a keto diet.
Enhances texture: When used in baking, whey protein powder can help improve the texture of low-carb recipes. Groovy Keto incorporates whey protein into their keto baking mixes to enhance the texture of items like chocolate cake and pancakes. However, it may not provide the same rising properties as traditional flour. A user on Reddit notes whey protein tends to dry out foods in baking.
Reduces hunger & cravings: Protein is highly satiating and can increase feelings of fullness, helping with appetite control and potentially contributing to fat loss.
Supports muscle recovery: Whey protein helps with muscle recovery and growth, especially when consumed after working out.
Versatile: It can be used in various low-carb and keto recipes, including shakes, smoothies, baked goods and bars.

Types of whey protein

Whey protein concentrate: Contains 70-80% protein with some lactose and fat.
Whey protein isolate: More processed, with 90% or more protein and minimal lactose and fat. This is generally the preferred choice for keto due to its lower carb content. Bulk offers unflavoured Pure Whey Isolate™ with 87% protein content.
Whey protein hydrolysate: Pre-digested for faster absorption.

Important considerations

Lactose intolerance/allergy: Whey protein is derived from milk, so individuals with dairy allergies should avoid it. Those with lactose intolerance may find whey protein isolate easier to digest due to its lower lactose content.
Ingredient quality: Choose whey protein powders that are free of added sugars or other non-compliant ingredients for keto, such as artificial sweeteners, fillers and thickeners. Look for products sourced from grass-fed cows if desired, which some believe are higher quality.
Moderation: While beneficial, excessive intake of whey protein can lead to digestive issues like gas, bloating and diarrhoea. It’s crucial to prioritise a diet rich in whole foods and use supplements to fill in the gaps.
Potential side effects: Some individuals may experience acne breakouts or increased blood acidity with high doses of whey protein. Maintaining proper hydration is important when consuming protein supplements.

Xanthan gum

Xanthan gum is a powerful and versatile ingredient with a wide range of uses in food applications.

It’s a polysaccharide produced by fermenting simple sugars with the bacteria Xanthomonas campestris, which creates a thick, sticky substance that’s then dried before being ground into a powder.

In rare cases, some individuals may experience mild digestive issues like bloating or gas if they consume large amounts. While it’s gluten-free, individuals with severe allergies to corn, soy or wheat should check the source of the xanthan gum as trace allergens may be present.

Thickener: Xanthan gum is highly effective at thickening liquids, even in small amounts (often 1% or less). This makes it a popular ingredient in:

Sauces and dressings: It provides a smooth, creamy texture and prevents ingredients like oil and vinegar from separating.

Gluten-free baking: It mimics the elasticity and structure of gluten, improving the texture, rise and shelf life of gluten-free products like bread, cakes and cookies.

Dairy products: Xanthan gum stabilises products like ice cream, milkshakes and yogurt, preventing the formation of ice crystals and improving consistency.

Beverages: It can be used to thicken fruit juices and other drinks and helps suspend solid particles like fruit pulp, making it suitable for a wide range of beverages.

Stabiliser and emulsifier: It helps prevent ingredients from separating and maintains a consistent texture, particularly in emulsions like salad dressings, sauces and some desserts.

Suspension agent: Xanthan gum can keep solid particles dispersed evenly in liquids, preventing settling in products like salad dressings with spices.

Moisture retention: It improves moisture retention in baked goods and other foods, extending their shelf life and preventing them from becoming dry or stale.

3 home upgrades that help create family traditions

Almost everyone has those family traditions. The ones that are done repeatedly at holidays and get-togethers, usually involving food, laughter and maybe a little craziness here and there. Even though on a day-to-day basis, you’re doing what you can to raise responsible kids, have a beautiful home and a loving family, it’s those traditions that remind you of how great you and your family have it. Well, traditions aren’t always grand events or planned to the tiniest detail. Often, they grow out of small, everyday moments that become “the thing your family does”. And sometimes, all it takes is the right home upgrade to set the stage.

Yes, it’s true, but ideally, you should think of it less like home improvement and more like memory-making. Because sometimes those little changes really can make a difference for a family in the home.

The pizza oven

Sure, ordering pizza on a Friday night is easy. But making it together? Well, that’s where the magic happens! Besides, it’s so simple too, but something like an outdoor pizza oven takes “pizza night” from casual to iconic. Kids love pizza, but if they get to be involved, it just makes it all the more special. Think about it; everyone gets to roll dough, pick toppings and argue over who’s putting way too much cheese on theirs.

But overall, it’s not about creating a perfect pie every time. Instead, it’s more about laughing over flour on the floor, stealing pepperoni from the topping bowls and waiting together by the oven for the next slice to come out.

Why not a fire pit?

What comes to your mind when you think of fire pits? Well, for a lot of people, they immediately think about an open fire, sitting in a group, chatting and roasting some snacks. Seriously, with that idea alone, what’s not to love? When it comes to these, no one’s rushing off to their phones or running back inside to finish chores. There’s just this charm that fire pits have – they can pull people together into conversations, and nothing feels manufactured, either, which really helps.

Many people can be turned off by the idea of fire pits, mostly due to this idea that they think they need to redo the landscaping of the garden, but even a little tabletop fire pit is sufficient for roasting hotdogs and marshmallows (and it helps you only need an outdoor table and chairs for something as simple as this).

But really, it’s a small upgrade that’s cheap, but something that kids would absolutely adore. Besides, it’s a good excuse for nonstop s’mores.

The outdoor movie setup

While the idea of a home theatre is amazing, you’re going to need room for an extra empty bedroom in the house, and the acoustics need to be top-notch. Not everyone has that sort of luxury, but if you have a back garden, well, why not buy a projector and a projector screen?

These are usually inexpensive depending on where you buy them from, and sitting outdoors on a blanket with a bowl of popcorn and a few cans of soft drinks with the family just feels way better than being cooped up inside doing the same thing in the living room (not that there’s anything wrong with that, of course!). Besides, this is only fun in the summer anyway.

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