Over the past month, the Simple Online Pharmacy Instagram and Facebook pages have been all about sustainability – together with our nutrition expert Douglas Livingston, we launched a Sustainable September campaign. This event is organised yearly by the BDA (British Dietetic Association). The focus is on sustainable shopping, cooking and eating habits to protect not only your health but also the environment. As sustainability is an important topic, we have summarised the most important information you have received from us on social media to round out the month. We also have a quiz at the end, to test your sustainability knowledge and even earn a reward!
What is Sustainability?
Sustainability is about taking care of our planet and making choices that ensure the well-being of both current and future generations. It is not exclusively about sustainable food; sustainability is about all areas of our lives and our world, usually divided into three areas:
- The environmental domain
- The social domain
- The economic domain
The United Nations (UN) has set 17 Sustainable Development Goals (SDGs) to be achieved by 2030, aiming to make the world more sustainable. These can also be assigned to the three domains. We will introduce you to the three domains, assign the corresponding UN goals and discuss what you should pay attention to in your everyday life in order to contribute to achieving the goals.
The Environmental Domain
Since we only have one planet with limited resources, the environmental domain is concerned with protecting and preserving the natural environment and ecosystems to ensure that they remain viable for future generations. Sustainable practices aim to minimise the ecological footprint and preserve the ecological integrity of our planet.
Which sustainable goals are assigned to the environmental domain?
| (6) Clean water and hygiene | To ensure that all people have access to clean water, it is a good first step to control your own consumption and avoid wasting water. |
| (13) Climate action | Action on climate change needs to be taken now. There are many things we can do as consumers, such as rethinking and reducing the use of our own resources (e.g. electricity). |
| (14) Life under water | Overfishing is a big issue; it can cause an imbalance in the ecosystem, leading to a decline in marine life. When buying fish, choose sustainable suppliers. A good sign is the support of the Marine Stewardship Council. |
| (15) Life on land | To protect and support the environment, we can make sure to buy regional and seasonal meat and vegetables, e.g. at a local market where less plastic packaging is used. |
The Social Domain
Because everyone deserves to live happily, no matter where they come from, the social domain focuses on people’s well-being and quality of life. Sustainability in a social context strives to ensure that all people have access to the resources and opportunities they need for a fulfilled life. Social responsibility and social justice are central pillars of sustainable development.
Which sustainable goals are assigned to the social domain?
| (1) Zero poverty | To help people in poverty, there are many ways to help in your own community. For example, you can donate to charity shops to help poorer people access quality goods. |
| (2) Zero hunger | To stop hunger, a good start is to make sure that food is not wasted in your own household. You can do this by using your leftovers for new recipes. |
| (3) Good health and well-being | For good health, it is important that you give your body what it needs. Consider nutrition, exercise and mindfulness for your own health plan. |
| (4) Quality education | In the UK, we already have a high-quality education system. We can help our children to successfully learn sustainability by involving them in cooking, for example. |
| (5) Gender equality | Women need to have adequate access to nutrition to support the phases of their menstrual cycle. They need more protein throughout the cycle, a better tolerance of carbohydrates during the follicular and ovulatory phases, but more energy during the luteal phase. Iron-rich foods such as dark leafy vegetables, occasional consumption of red meat, eggs and lentils are important. |
| (7) Affordable and clean energy | You can minimise your own energy consumption when cooking by turning off your oven 5-10 minutes before the end of cooking time and preparing different dishes at the same time. |
| (11) Sustainable cities and communities | You can grow your own fruit and vegetables in a community garden together with other people in your neighbourhood. |
| (16) Peace, justice and strong institutions | Every little bit counts! We can promote equal opportunities so everyone can lead a sustainable and healthy lifestyle. |
The Economic Domain
Because we need a healthy economy now and in the future, the economic domain is concerned with creating and maintaining a stable economy that is sustainable in the long term. Sustainability in the economic context emphasises the need to balance economic success with environmental protection and social justice to ensure long-term stability and prosperity for society.
Which sustainable goals are assigned to the economic domain?
| (8) Good work and economic growth | To be successful at work, it is important to have a good work-life balance. Walking meetings is one way to promote this in your work. |
| (9) Industry, innovation and infrastructure | For example, advocate at work for new projects to be sustainable. |
| (10) Reduced inequalities | Try to help people in food deserts to ensure that everyone has access to healthy food and support for a healthy lifestyle. |
| (12) Responsible consumption and production | Promote sustainable goals within your organisation so that the whole company can be mindful of responsible consumption of goods. |
The Seasonal Calendar
Using seasonal foods when cooking is a good and effective way to ensure more sustainability. We have sorted our seasonal calendar by season. You will find an overview of fruit and vegetables as well as seasonal meat and fish.
| Fruit and Vegetable | Meat and Fish | |
| Spring | Banana, Grapefruit, Onion, Pepper, Rhubarb, Spring onion, Brussels sprouts, Cauliflower, Leek, Lemon, Sweet potato, Lamb’s lettuce, Mint, Nectarine, Peas, Potato, Radish, Spinach | Beef, chicken, lamb, pork, salmon, cod, oyster, crab, mackerel, tuna |
| Summer | Aubergine, banana, cabbage, courgette, lamb’s lettuce, lettuce, nectarine, onion, peas, pepper, radish, spinach, spring onion, strawberry, tomato, asparagus, blackcurrant, carrot, cherry, potato, rhubarb, blackberry, broccoli, carrot, celery, kohlrabi, peach, raspberry, watermelon | Beef, Chicken, Lamb, Mackerel, Pork, Salmon, Tuna |
| Autumn | Apple, banana, beetroot, kohlrabi, lamb’s lettuce, leek, lettuce, onion, pear, peas, spring onion, aubergine, blackberry, broccoli, carrot, courgette, garlic, mint, pepper, plum, radish, spinach, sweetcorn, tomato, Brussels sprouts, chestnut, pumpkin, sweet potato. | Beef, goose, lamb, pork, mackerel, salmon, tuna, duck, venison. |
| Winter | Apple, banana, Brussels sprouts, celery, grapefruit, kale, leek, onion, spring onion, sweet potato, beetroot, chestnut, lettuce, pear, pumpkin, cauliflower, lemon, orange, rhubarb | Beef, chicken, lamb, oyster, pork, venison, duck, goose, turkey, cod |
The Three R’s of Sustainability
Sustainable eating is not just about preparing your meal, but also about properly disposing of the resources you no longer need. This includes food scraps as well as packaging waste.
To counteract the impact of waste, we can follow the three R’s of sustainability by reducing our needs, reusing consumer goods and recycling our waste that we no longer need. The R’s are sorted in order of priority – try to prioritise the first R and move on to the next if that is not possible.
The following graphic gives you an overview of the three R’s:
Reduce
Pay attention to the resources you can save – for example, you can save paper by printing on both sides of your sheets. But you can also reduce your consumption when it comes to food.
When shopping:
- Choose to buy seasonal food from local suppliers (for example, at a local produce market). By doing this, you can also reduce plastic packaging.
- Choose organic food to avoid additional chemicals.
- Plan your meals ahead and buy in bulk to save yourself time and exhaust fumes from your transport.
When cooking:
- You can save energy by batch cooking and freezing your meals. You can also do your cooking and steaming in one pot.
- Prepare several dishes for which you need the oven at the same time to use the oven only once.
- Cook with whole spices instead of ground ones. In their original form, they last longer and are less processed.
When out and about:
- Take a reusable water bottle with you to quench your thirst on the go and avoid buying plastic bottles.
- Bringing your own on-the-go cup can not only save you waste at the café by not needing a paper cup, but also save you money in some cafés.
- If you are meeting friends for dinner, carpool to the restaurant or take public transport.
Reuse
Much of what we normally throw away can be reused. For example, you can sew a new blanket out of old T-shirts. There are also opportunities to reuse old things in your diet.
When shopping:
- Bags that you have used for shopping in the past can be reused. Alternatively, it is also a good idea to get a cloth bag for shopping.
- Glass jars and bottles can be used to refill food. You can also store other things in jars, such as hair ties. Glass bottles can be reused as candle holders for decoration.
When cooking:
- When you cook meat off the bone (such as chicken or leg of lamb), don’t throw away the bones! These can serve as a base for a broth.
- You can also use leftover vegetables to make a broth. In addition, leftovers are also suitable for refining a vegetarian bolognese.
- Water that you have used for cooking can also be reused. Water from boiled eggs serves as an additional source of nutrients for plants, making it great for watering. Vegetable water can be drained and cooled and used in a smoothie. Pasta water, which contains starch, is suitable for refining sauces.
When out and about:
- It is best to take a reusable container with you when you go out to eat. If you can’t finish your meal, pack up the leftovers and take them home so you don’t waste food.
Recycle
If you can no longer reduce or reuse waste, make sure you dispose of and separate waste properly. Aim to buy environmentally friendly materials that can be easily recycled. You can also buy products such as toilet paper made directly from recycled materials.
How to Grow Your Own Herbs
A great step towards a more sustainable diet is to grow your own food. The easiest and most effective way to do this is with herbs. You don’t necessarily need a house with a garden to do this – even in a small flat with a window sill, you can easily grow your own herbs.
Having your own herb garden has several advantages for the environment:
- You save packaging waste because you aren’t buying herbs in the supermarket.
- Soil and groundwater are spared from chemicals and pesticides.
- Biodiversity is promoted, as a herb garden attracts butterflies, bees and insects.
Starting a herb garden is not difficult. Below we explain step by step how you can grow your own herbs indoors.
- Choose your favourite herbs: basil, mint, oregano, parsley, rosemary, chives and thyme are best. To get started, you will need either seeds or cuttings that you can put straight in. You can buy both at your local garden centre.
- Get a suitable planter: There are many different suitable containers for your herb garden. You can choose conventional flower pots or exercise your creativity and plant in jars or something similar. It is important that excess moisture is collected, so the soil does not become soggy and mouldy. You can do this by placing a layer of pebbles at the bottom.
- Find the right spot: Since herbs need a lot of sunlight, a south-facing window is the optimal location. If you don’t have such a window, find a spot by your brightest window in the house. Your herbs should get at least six hours of sun per day.
- Water moderately: Be careful not to overwater your plants. The soil should be kept evenly moist, but not wet.
- Harvest your fresh herbs: You can harvest your herbs directly when you need them for cooking. They taste best fresh, which also makes your meals even better. Use kitchen scissors or your fingers to harvest them.
Plant-Based Swaps
You can find many alternatives to animal foods in the supermarket. You can also easily find alternatives at home. This is also suitable as a partial substitute – for example, instead of a spaghetti bolognese with meat, you can use half minced meat and half your chosen substitute.
- Egg
- Milk
- Protein
- Butter
For baking, you can mix 1 tbsp. chia or flax seeds with 2 ½ tbsp. water. You can also use half a mashed banana or ¼ cup applesauce together with baking powder instead of an egg. For savoury recipes like an omelette, chickpea flour, for example, is suitable.
There are many plant-based milk alternatives. If you are making something creamy, it is best to use oat milk. Soy milk is more suitable if you want a higher protein intake.
You can get started by replacing only half the meat with a plant-based alternative to get your palate used to it. Green lentils are great for mince. Red lentils thicken soups or curries. You can use chickpeas for chicken. Larger pieces of meat can be replaced with tofu. Beans and seeds are good sources of protein for salads.
For your bread, you can replace butter with vegetable spreads. In cooked dishes, tahini (mixed sesame seed paste) is a good substitute for butter.
Spices That Should Not be Missing in Your Kitchen
Spices are extracted from the seeds or leaves of plants, and are used as colouring agents, for medicinal purposes and to refine dishes. Their different flavours and properties give you the opportunity to create your dishes in different ways.
Unfortunately, not all spices are produced sustainably. Therefore, try to look for the fair trade or organic seal when buying.
With the following ten spices, you will not only refine your dishes – they can also promote good health!
| Pepper | Pepper and salt go hand in hand. Both spices are suitable for meat, fish and eggs. Pepper also has digestive, anti-inflammatory and antioxidant properties. |
| Turmeric | This Indian spice is especially suitable for rice, potatoes and vegetables. Since it is activated by pepper, you should always use these spices together. Turmeric also has anti-inflammatory and antibacterial properties. |
| Oregano | Oregano tastes good both dried and fresh in sauces, pizza and pasta and also on garlic bread and fried potatoes. It also has antioxidant, antimicrobial and antiseptic properties. |
| Paprika | A touch of spiciness from paprika is best added to sausage, meat, fish or vegetables. Paprika provides A, B and C vitamins and various minerals. It also has anti-inflammatory and soothing effects. |
| Cumin | The slightly bitter taste of cumin is best added to meat and pulses. If you use whole seeds, roast them and crush them into a powder to release the essential oils, which can help relax the muscles. |
| Curry | Curry is a blend of spices, including chilli, coriander, cumin, turmeric and mustard. Accordingly, it contains the health-promoting properties of its ingredients. Curry spice is best used in stews and sauces. |
| Cinnamon | In desserts, cakes, sweets and Middle Eastern curries, cinnamon is often ground or used whole as a sprig. The spice can help lower blood sugar levels and has anti-clotting properties. |
| Ginger | Ginger has strong analgesic, anti-inflammatory and digestive properties. The aromatic root is used, for example, in tea, cakes, bread and sautéed vegetables. |
| Garlic | Garlic is used as a natural flavouring, especially in the Mediterranean region, and can help lower cholesterol and strengthen the immune system. It is particularly suitable in fish, meat, vegetables, soups and sauces. |
| Rosemary | The aromatic leaves of the plant are rich in active ingredients that can be used to relieve pain and protect the stomach. It is particularly suitable in baked or grilled fish, meat, vegetables and for refining olive oil. |
Sustainability at Simple Online Pharmacy
As a customer at SOP, you also contribute to sustainability. As a telemedicine provider, we have the opportunity to be environmentally friendly in our processes.
For example, your prescription only exists digitally, saving paper. Since you as a patient also complete the medical consultation online and have your goods delivered, you save yourself the trip to your GP and the pharmacy. Especially in rural areas of the UK, this can be several miles by car.
The Sustainability Quiz
You can now test your knowledge in our sustainability quiz. You will find the answers in the article above. If you don’t remember something exactly, you can read it again directly! Remember to count how many questions you have answered correctly. Take the quiz below or follow the link and you can find an exclusive gift for our sustainable customers!
Take the Sustainable September Quiz Now!
