Tutorial Tuesday #5–What Does That Label Mean?

Tutorial Tuesday #5–What Does That Label Mean?

Many, many years ago, I had breakfast at a diner in upstate New York that was cute and kitschy and seemed like the place you could get a mean plate of hash or scrambled eggs and sausage. On the menu, I noticed that they served “fresh squeezed” orange juice. It was on the menu just like that, quotes and all. I had just moved from Florida, where fresh orange juice was never in quotes, so I did not understand this. I asked the waitress, does this mean the juice is really fresh or does it mean that it is not fresh? She did not have a great deal of patience, but I hate orange juice from a can, so I kept asking her questions. After a round of this, she gave up and brought me the can (ta da!) so I could see that on the label, it said “fresh squeezed”. For reals.

Food labels. There are so many of them, but only a few have actual meaning. Even at the farmer’s markets, farmers are more savvy about giving us information about their products. But what should we look for and what labels are just marketing? Here in our Tuesday tutorial is a synopsis of food labels you should look for and what they mean!

Labels to Look For

sustainable seafood

Certified Sustainable Seafood

This logo and certification is given by the Marine Stewardship Council and guarantees that the fish in question was caught using sustainable harvesting protocol and that the entire chain of custody of that fish was sustainable (click HERE to see the protocol). Becoming an MSC certified fishery is a voluntary process and only applies to wild-caught fish, not farm-raised fish.


Animal Welfare Approved

Animal Welfare Approved audits, certifies and supports independent family farmers raising their animals according to the highest animal welfare standards, outdoors on pasture or range. Factory farms cannot apply to be AWA certified. The AWA seal ensures that all animals are treated humanely from birth to slaughter and that the animal did not receive antibiotics unless they were sick. This is considered the gold standard for animal welfare labels.

Certified Humane_

Certified Humane Raised and Handled

This is a slightly less rigorous standard developed by animal scientists and veterinarians and applies to more than just family farms. Like the AWA certification, this covers animals birth to slaughter and guarantees that animals did not receive antibiotics unless they were sick. To see more information, click HERE.


USDA Certified Organic

This seal, given by the United States Department of Agriculture, guarantees that at least 95% of the ingredients in a given food product are certified organic. This means that those organic items are produced without synthetic fertilizers, most synthetic pesticides or GMOs (genetically engineered crops). Meat that has this label comes from animals that did not receive antibiotics, growth hormones or genetically modified feed. This cannot be used for seafood.


American Grassfed

The American Grassfed label applies to beef, bison, goat, lamb and sheep. This label, given by the American Grassfed Association, requires that farmers met the following criteria: Animals are fed only grass and forage from weaning until harvest; Animals are raised on pasture without confinement to feedlots; Animals are never treated with antibiotics or growth hormones; All animals are born and raised on American family farms. For more information, click HERE.

Labels That May Be Ok

Some other labels that are not guaranteed, but may be at your farmer’s market are those below. This becomes a trust issue as you cannot verify that the statements are true, but here is what they should mean:

Pesticide-free–crops may have been grown conventionally or include GMOs, but were grown without synthetic pesticides.

Grown with organic protocol–Crops may be grown using organic methods, but the farm itself is not certified organic.

Raised Without Antibiotics, USDA Process Verified–this means that an animal received no antibiotics during its lifetime. This ONLY means something if the “USDA Process Verified” is included. This means that the USDA confirms that this is true.

Labels to Ignore

Free-range–This label for poultry products means absolutely nothing. A supplier can claim this as long as they provide 5 minutes of fresh air per day, even if the animal is still contained in a small cage in a building.

Antibiotic Free–This is not a recognized label with criteria and verification.

Fresh (animals)–The label of “fresh” in animal products is meaningless. Chicken can be labelled “fresh” as long as the temperature of the bird never goes below 26 degrees farenheit. That is below freezing! Fresh when used for vegetables actually meets certain protocol.

Heart Healthy–There is no standard for claiming something is “heart healthy”.

Natural–There is no standard or criteria for any food product being labelled “natural”.

Week 23 Budget and Menu

We have had a wonderful spring and early summer so far. The constant rains have tapered off and now we actually have some sun and warm weather. The farmer’s markets are filling up again with all kinds of delicious fruits and vegetables–I just wish I could slow down time a bit so I could really take it all in! Our budget is back in line with our $100 or less goal at $90.20. The pulled pork is actually from last week (Mae Farm in Louisburg sells fabulous frozen, smoked pork barbecue made with their amazing pork!)–we never had a chance to defrost it, so we’re moving it on over to this week! As usual, we are “paying ourselves back” for our canned and frozen foods from last summer.

With Tom and Ellie both playing softball, and me ramping up my running (toward a 1/2 marathon, maybe?) we’ve had a lot to cheer on this spring. We are heading toward home plate now, with the last of this season’s games and tournaments, plus end-of-grade testing (hate.it) and all the special events that the end of school entails. This means dinners need to be quick, portable, nutritious and light. The “quick” and “portable” aspects are the most difficult for me, but it’s a nice challenge to have.

All you soccer/baseball/soccer moms and dads out there–what to you like to serve on game nights?

Budget [$90.20]

  • The Produce Box (organic green beans, double blueberries, sweet onions, yellow squash, zucchini, potatoes, organic beets): $26.00
  • Hillsborough Cheese Company (herbed goat cheese and goat cheese spread): $9.75
  • Mae Farm (sausages): $10.00
  • Homestead Harvest Farm (eggs): $5.00
  • Wild Onion Farm (broccoli, sugar snap peas): $3.o0
  • Trader Joes (puff pastry, shredded pepper jack, frozen fruit, soy milk, yogurt, whole wheat flour): $27.45
  • Mitchell Family Pantry (sticky fig jam, blackberry jam, raspberry jam): $9.00


  • Wednesday–Roasted vegetable, fig and goat cheese tart, salad
  • Thursday–Game day! Pulled Mae Farm pork sandwiches, fruit salad
  • Friday–Pulled pork, sweet potato and caramelized onion quesadillas
  • Saturday–Game day! Salads on the run!
  • Sunday–Mae Farm grilled sausages with blackberry ketchup, potato salad, green beans
  • Monday–Game night! Pasta salad with local roasted veggies and goat cheese
  • Tuesday–leftover pasta salad

Week 8 Budget and Menu


Snow falling on collards!

Snow! We finally have a real snow here in central North Carolina! And the fact that it came on a weekend makes it even better. No missed work days. No stressful rush hours. Just relaxing and enjoying the snow, while planning for our spring garden! 

Our budget for this week does not include salmon purchased last week, but still in the freezer. That’s a carry over. And the collard greens and Swiss chard are from the garden. Still, we are doing fairly well at staying below our $100 limit. We are making some new recipes this week, many of them adapted from the magazine Clean Eating. Breakfasts this week include more oatmeal and some oat granola breakfast bars we’re trying this weekend. Will let you know what our favorites are!

Stay warm and start planning for spring gardening–it will be here before we know it!

Budget [$73.72]

  • Trader Joes (frozen fruit, organic soy milk, cheese, coconut milk, tortillas, lemon, lime): $36.22
  • Mae Farm (uncured ham steak, jowl bacon): $13.00
  • Farmers Market (broccoli, acorn squash, onions): $6.50
  • Rainbow Farm (chicken): $12.00
  • Mitchell Family Pantry (jam, summer corn): $6.00


  • Sunday–Poached salmon, collard greens, summer corn
  • Monday–Ham and swiss stuffed acorn squash
  • Tuesday–Tamari Honey Chicken, broccoli with almond butter sauce, turmeric rice
  • Wednesday–Thai tomato soup, leftover chicken
  • Thursday–Whole wheat pizza night
  • Friday–Spicy egg tortillas, black beans
  • Saturday–Pasta with roasted tomato sauce, sautéed greens

Week 1 Budget and Menu


Welcome to 2013! How are you feeling this morning? Energized and excited about the new year? Worried about the fiscal cliff? Hung over? I, for one, can’t figure out where last year went–it was a blur of activity, but it was a lot of fun.

If you are new to this blog, I’ll explain that each week I will post our seasonal menu and our food budget for the week (our goal is under $100). This budget includes food, but not other household goods like laundry detergent or paper towels. Along the way, I’ll also post recipes and information about what is season at the markets here in central North Carolina, new food research or food issues that come up, etc.

Ready? Here goes Week 1!

Budget [Total $69.52]

  • Coon Rock Farm (collard greens cabbage, Italian sausage): $12.00
  • Fickle Creek Farm (eggs): $4.50
  • Locals Seafood (shrimp): $10.00
  • Other farmers market (sweet potatoes, broccoli, onions): $7.00
  • Trader Joes (frozen fruit, coconut oil, olive oil, cannellini beans, Ezekiel bread, noodles): $36.02

What are we eating for $69.52? Here is our menu for Week !!


  • Tuesday–Collard greens, hoppin’ john, corn bread
  • Wednesday–Shrimp pad thai w/local shrimp, veggies and peanuts
  • Thursday–Homemade pizza night w/farmer’s market ingredients
  • Friday–Stuffed sweet potatoes and leftovers
  • Saturday–Leftover ribollita soup
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