Food Bars

Food Bars

This page contains the open source food bar plans that can be used in any situation. To see calculations and reasoning behind the nutritional aspects of these menus, please see our Sustainable Food Nutrition Calculations page. To see the reasoning behind how One Community has designed these for implementation during construction of sustainable teacher/demonstration communities, villages, and cities, please see our complete Food Self-sufficiency Transition Plan page.

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WHAT IS THE FOOD BAR

Open Source Food Bar, sustainable food, Highest Good food, transition kitchen, food self-sufficiency transition plan, organic food, vegan food, vegetarian food, omnivore food, breakfast, lunch, dinner, healthy eating, tasty eats, One Community food, work crew food, sustainable food, large-scale gardeningAs we originally begin building with the initial team of 50 pioneers, One Community will be using a food bar to serve meals, which is similar to buffet style food preparation and service. The food bars will always feature at least one of these staple items to fulfill the caloric needs of that meal. Then, for lunch and dinner, we will feature a recipe that has an additional staple ingredient that will compliment what is on the food bar.

The food bar offerings will be served on a hot bar and a cold bar, where people bring their own plates and serve themselves. The daily offerings will cover the recommended amounts of staples to make sure we are nutritionally balanced. Buffets on a daily basis will be based on rotating bulk items of the day, combined with the daily menu item for each meal based off the staple item of the week, and include seasonal and perishable staple items.

Transitory Kitchen Blow Up Food Bars

 

WHY OPEN SOURCE A FOOD BAR

Open Source Food Bar, sustainable food, Highest Good food, transition kitchen, food self-sufficiency transition plan, organic food, vegan food, vegetarian food, omnivore food, breakfast, lunch, dinner, healthy eating, tasty eats, One Community food, work crew food, sustainable food, large-scale gardeningThis food bar strategy is part of our plan to make it easier for others to create a healthy, sustainable, and delicious food program into their projects in any situation where people are looking to establish a temporary kitchen and prepare food for large groups of people over long periods of time.  We’ve chosen food bars and correlating recipes because they’re relatively,  affordable, convenient, and easy to execute while providing proper nutrition and a fairly wide variety of foods and flavors.

Once we’ve finished this tutorial and open sourced all the updates, modifications/clarifications, and learnings from our experience implementing food vars as part of our Food Self Sufficiency Transition Plan with volunteer builders as part of our crowdfunding campaign, we’ll further evolve it with our core team through building the complete Earthbag Village (Pod 1) and Duplicable City Center®. Our goals in doing all this is:

  • To provide menus and meals that can be of benefit to any group
  • To demonstrate and share the healthiest and most delicious choices we’ve come up with so far
  • To make the food production aspect of DIY sustainable building easier and more affordable for others
WAYS TO CONTRIBUTE TO EVOLVING THIS SUSTAINABILITY COMPONENT WITH US

SUGGESTIONS     ●     CONSULTING     ●     MEMBERSHIP     ●     OTHER OPTIONS

KEY CONSULTANTS TO THE FOOD SELF-SUFFICIENCY TRANSITION PLAN

Benjamin Sessions: Strategic Sales and Real Estate Development Entrepreneur and Food Connoisseur
Dr. Matt Marturano: Naturopathic Doctor & Holistic Recruiter, developing a  holistic model for comprehensive digestive health
Sandra SellaniBusiness Author, Speaker, Consultant, and Vegan Chef

 

FOOD BAR OVERVIEW

To make replication as easy as possible, we’ve provided the following sections related to food bar creation:

General Overview

The One Community food infrastructure is designed to meet the needs of vegans, vegetarians, and omnivores. To meet these diverse nutritional needs and desires, food items were chosen that are a common ground between these three main groups. The items include fruits, vegetables, grains, legumes, and starchy vegetables.

The food selection on the food bar “buffets” on a daily basis will be based on rotating seasonal and perishable staple items that will cover much of the daily dietary needs. This include items that are coming from our bulks, especially grains. There will be a rotation to vary the grains from day to day, while using the same grain for both lunch & dinner in the same day to cut down preparation time.

For example, when the weekly recipes will be based on the ‘root veggie’  or perishable, we could offer brown rice on the lunch and dinner bar on the same day (made fresh at lunch and reused at dinner). Recipes that are chosen for that day would also include legumes or other proteins. When legumes are on the bar, the same legumes will be used within the same day for both lunch and dinner. The grain that goes on the bar will be selected to fit whatever is the best match for the accompanying lunch/dinner root veggie/legume combo.

 

SUSTAINABLE EATING DESIGN PRINCIPLES AND CALCULATIONS

The procurement, preparation, and consumption of food will take up a large portion of the group’s financial and temporal resources, and even more so in the beginning. Since there are so many differing opinions and theories about nutrition and diet, it is important to have a set of core principles that govern how decisions will be made with respect to these.

You can find the details of our food plan, as suggested by our consultant Dr. Matt Marturano, and which can be adapted to suit the needs of any group, on our Sustainable Food Nutrition Calculations page and in his guide on How to Get All Your Nutrition From Food.

We answered his four main questions that affect how much food is necessary and the answers to them will be used in devising the transitional food strategy for One Community. We will be designing menus with the following needs in mind:

  • 50 people between approximately 25 – 65 years of age with a mean estimated weight 178 lbs and height of 70 inches, who will be very active (from physical labor since we will simultaneously be in the preliminary construction phase)

Based on the above estimations, while the pioneer group is in the food transition phase and preliminary construction phase, Dr. Marturano estimates we will need the following on average:

Calories & Protein (Please see the Sustainable Food Nutrition Calculations for more information.):

  • Daily per person: ~130 grams of protein and ~2750 calories (Using Mifflin-Jeor equation)
  • Daily for 50 people: ~6500 grams of protein and ~137,500 total calories
  • Weekly for 50 people: ~45,500 grams of protein (round up to 50,000 grams) and ~965,000 calories per week (rounded up to 1 million as a preliminary target to ensure everyone’s needs are met)

 

SUMMARY OF NEEDS FOR 50 ACTIVE ADULT

From the standpoint of complete nutrition, Dr. Matt Marturano calculated it would be ideal to have food from each of these categories on a daily basis to feed a group of 50 adults that have a mix of omnivore and vegan needs:

food-in-pounds

Animal Protein

  • Meat – 6 lb
  • Eggs – 7 doz
  • Dairy – 85 servings (incl. Alt dairy)

Plant Protein

  • Grains – 20 lb
  • Legumes – 20 lb
  • Nuts & Seeds – 10 lb
  • Root veggies – 30 lb
  • Fresh Fruit – 30 lb
  • Dried Fruit – 2 lb
  • “Other” veggies – 30 lb
    • Light Greens – 2 lb
    • Dark Greens – 4 lb
    • Cruciferous – 4 lb
    • Alliums – 4 lb
    • Mushrooms – 4 lb
    • Misc – 10 lb

Details of “Other” Veggies (30 lb daily)

vegetables chart

  • Dark Leafy Greens (eg. spinach, kale, collards, mustard greens, chard, etc.)  4 lb per day. To keep things simple, they can be out on the bar for salads at lunch & dinner, and sometimes in a cooked format (i.e. lightly steamed) for dinner.
  • Light Leafy Greens (leaf lettuce, iceberg lettuce, romaine, etc.) 2 lb total per day
  • Cruciferous veggies (cabbage, broccoli, cauliflower, kohlrabi, etc.) 4 lb total per day
  • Alliums (onions, garlic, leeks, shallots, scallions etc.) 4 lb total per day
  • Mushrooms (crimini, maitake, shiitake, oyster, etc.) 4 lb per day
  • Nightshades (tomatoes, eggplant, peppers) 4 lb total per day
  • Misc/Other (celery, artichoke, asparagus, fennel, okra, squashes, etc.) 10 lb total per day

 

Based on all of the above, as shown on our Sustainable Food Nutrition Calculations page, here are our final weekly calculations for projected food needs for 50 active adults with a 178 pound average weight and mixed dietary preferences.

40% Omnivore, 30% Vegetarian, 30% Vegan Group of 50 Weekly PlanWeekly Food chart

  • 700 lb vegetables
  • 350 lb root vegetables
  • 350 lb fruit
  • 188 lb [dry] whole grains
  • 188 lb [dry] legumes
  • 49 lb meats (trimmed)
  • 94 lb nuts/seeds
  • 70 dozen eggs
  • 400 servings dairy
  • 21 lb dark leafy greens

 Food Bars

Based of the above calculations, and accounting for our bulk goods selection, we have a general layout below for the breakfast, lunch, and dinner bars.

Breakfast Bar

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The breakfast bar will offer staples such as oatmeal, cereals, milks, and fruits. As needed, recipes will be included for breakfast that feature left overs from the previous day (ex: left over stir fried veggies made into fritatas, or left over potatoes used for breakfast burritos, hashes, etc).

Breakfast Bar Foods

This is the suggested daily breakfast arrangement:

breakfast food chart

  • 25 cups (5 lb)  oats (to be served both hot and cold per preference)
  • 4 loaves (4 lb) of whole-grain bread (for toast and/or pb&j) (adjust as needed depending on people’s food preferences)
  • 5 dozen  eggs, scrambled and/or hard-boiled
  • 1 gallon of ea Milk (vegan & omnivore)
  • 32 oz container PB (or other nut/seed butter), 1 container jelly, cinnamon, nutmeg, cardamom, ginger, and/or any dessert spices
  • 6 cups (2 lb) combination of  sunflower and pumpkin seeds plus  6 cups (2 lb) rotating other seeds/nuts for variety (4 lb total)
  • 3 cups (1 lb) raisins or other dried fruit
  • 15 lb bananas + 5 lb rotating other fresh fruit (+ more for people that want banana based smoothies for breakfast)

Lunch Bar

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The lunch bar will feature a salad bar, a daily hot staples section, and the daily lunch recipe.

NOTE – Lunch and dinner recipes will be made with a weekly theme ingredient and either a legume or grain of the day. Any amounts of legumes, grains, or veggies not used in the recipes for lunch and dinner will be added to the food bar to ensure the recommended daily quantities are served.

Lunch Bar Foods

lunch chart

  • 15 lb root veggies
  • 4 lb mushrooms/nightshades (can be either/or/combination)
  • 4 lb cruciferous/other veg (can be either/or/combination)
  • 2 lb alliums
  • 3 lb dark/light greens (can be either/or/combination)
  • Grain and/or legume of the day, amount tbd depending on what is used in the daily recipes
  • 1 dozen eggs, hard boiled
  • 1 loaf of bread (for toast and/or pb&j) (adjust as needed depending on people’s food preferences)
  • 12 cups Hummus or bean dip (cold or in a crock pot)

Dinner Bar

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The dinner bar will feature a salad bar, a daily hot staples section which includes leftovers from lunch, and the daily dinner recipe.

NOTE – Lunch and dinner recipes will be made with a weekly theme ingredient and either a legume or grain of the day. Any amounts of legumes, grains, or veggies not used in the recipes for lunch and dinner will be added to the food bar to ensure the recommended daily quantities are served.

Dinner Bar Foods

dinner chart

  • 15 lbs root veggies
  • 4 lb mushrooms/nightshades (can be either/or/combination)
  • 5 lb cruciferous/other veg (can be either/or/combination)
  • 2 lb alliums
  • 3 lb dark/light greens (can be either/or/combination)
  • 1 dozen eggs, hard boiled
  • remainder of grain and/or legume of the day left from lunch, amount tbd depending on what is used in the daily recipes
  • 1 loaf of bread (for toast and/or pb&j) (adjust as needed depending on people’s food preferences)
  • 12 cups Hummus or bean dip (cold or in a crock pot)

 

PRODUCTION SCHEDULE OVERVIEW

In order to make the lives of the kitchen staff easier, it is strongly advised that the chef and sous-chef prepare meals and base ingredients for meals days or weeks before using. Soups, stocks, and other base ingredients can easily be prepared in advance. These base ingredients will offer the most flavor to a meal, but are also the most time intensive for the kitchen staff. Stocks can take a particularly long time to make, but are vital to creating certain delicious and healthy meals.

The majority of the cooking and preparation should be done Monday through Friday, while preparing meals in advance for Saturday and Sunday that will require minimal preparation and cleanup. The kitchen will prepare meals to be ready by approximately 8am, 12pm, and 6pm.

snacks banner

It will be important to also offer healthy snacks to the Community throughout the day. Due to the projected hours of heavy manual labor, a higher caloric intake will be needed than can be satisfied solely through the primary meal setting. With this in mind, healthy snacks will be prepared and offered in cold and dry containers that can be accessed by anyone at anytime. Examples of this would be large dry containers offering food items such as granola, crackers, and mini-pretzels along with chilled water containers that will provide already prepared vegetables, fruits, and hard-boiled eggs.

 

WEEKLY SHOPPING AND RECIPE LIST

To effectively serve the One Community Team, we will create two primary recipe options: omnivore and vegan. Catering to too many varied diets would ultimately be costly and unsustainable. Many meals can flexibly be created from either a vegan or omnivore based meal plan. Our current menus are primarily vegan as they were created by Sandra Sellani: Business Author, Speaker, Consultant, and Vegan Chef, and we will be adding omnivore recipes soon. With this (and all the information above) in mind, we have created the following first draft of weekly recipe lists:

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You can follow the links below to the recipe pages for recipes with some of these foundational ingredients.

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VIDEOS COMING AS WE IMPLEMENT THIS AS PART OF OUR CROWDFUNDING CAMPAIGN. THEY WILL INCLUDE: PREPARING EACH RECIPE, SHOPPING TIPS, TEMPORARY KITCHEN SETUP, AND MORE

SEE OUR HOW TO HELP AND/OR CROWDFUNDING CAMPAIGN PAGE TO HELP CREATE ALL THE TUTORIAL VIDEOS FASTER

 

RECIPES

To address the dietary desires of omnivores, each of these vegan recipes have been chosen and designed as recipes that can easily be made with the addition of animal fats/proteins.

NOTE: In these meal plans, exact measurements may not be followed and are offered as suggestions. Particulars will be decided by the chef and the community size. Duplication of meals will also be important to offer economies of scale when buying weekly meals as well as making food production easier.

Recipe Lists

Here are all the One Community links to all the other recipe and menu pages:

vegan rice recipes, vegan brown rice recipes, vegan white rice recipes, One Community vegan rice recipes, delicious, nutritious vegan rice meals, inexpensive vegan rice dinners, cheap vegan rice eating, affordable rice recipes, large-scale vegan rice recipes, easy rice recipes, simple vegan rice recipes, vegan rice meal listomnivore rice recipes, omnivore brown rice recipes, omnivore white rice recipes, One Community rice meals, delicious rice-based eating, nutritious omnivore rice lunches, inexpensive omnivore rice menus, cheap rice and meat meals, affordable rice menu creation, large-scale rice, easy rice meals, simple rice options, rice meal listomnivore potato recipes, One Community, baked potatoes, delicious omnivore potato meals, nutritious potato eating, inexpensive potato-based menus, cheap potato dining, affordable vegan potato options, large-scale potato foods, easy potato meal creation, simple potato diet ideas, potato menu listomnivore potato recipes, One Community, delicious, nutritious, inexpensive, cheap, affordable, large-scale, easy, simple, listvegan yam recipes, vegan sweet potato recipes, one community, delicious sweet potato meals, nutritious yam menus, inexpensive yam food ideas, cheap yam dinners, affordable yam lunches, large-scale sweet potato food ideas, easy yam options, simple sweet potato foods, sweet potato meal listomnivore yam recipes, omnivore sweet potato recipes, yam recipes, sweet potato recipes, one community, delicious sweet potato meals, nutritious yam menus, inexpensive yam food ideas, cheap yam dinners, affordable yam lunches, large-scale sweet potato food ideas, easy yam options, simple sweet potato foods, sweet potato meal listvegan pasta recipes, vegan noodle recipes, delicious pasta recipes, nutritious noodle recipes, one community, delicious past meals, nutritious pasta dinners, inexpensive spaghetti meals, cheap pasta foods, affordable noodle dinners, large-scale pasta dining, easy pasta recipe ideas, simple pasta foods, pasta menus and listsomnivore pasta recipes, omnivore noodle recipes, one community, delicious past meals, nutritious pasta dinners, inexpensive spaghetti meals, cheap pasta foods, affordable noodle dinners, large-scale pasta dining, easy pasta recipe ideas, simple pasta foods, pasta menus and lists

ONE WEEK MENU

how to use this, how to do this, how this works, using this for world change, One Community how-to, DIY instruction, applying this, making use of this, world change with this, One Community Global, teacher demonstration hub, community applicationBelow are the links to the weekly set of rice recipes we have created for meals that can be used in conjunction with the lunch and/or dinner food bars. Groups with mixed dietary preferences can choose to use either the vegan or omnivore as their starting point, and then can add or remove animal products as desired.

With the below recipes, the main ingredient is rice. Since rice is a grain, where the food bars above say to use a grain or legume of the day, you in most cases would not choose an additional grain, and instead choose a daily legume or other complimentary item to the daily recipe you are making. If the recipe already has a legume, you may choose to have additional grain and/or legume of the day, or some other dish altogether on the food bar. The key is simply to ensure a balanced diet s provided with enough variety to meet everyone’s needs and simultaneously use what you have readily available.

Example:

The “White Bean & Fennel Chili On Brown Rice” recipe already has rice as a grain and garbanzos as a legume in the recipe. In this case, you may look around your pantry and determine that you have an overabundance of another staple and decide to make it as a complimentary item or dish. A good pairing for this may be to make something for the chili to go on top of, such as using corn flour to make tortillas, or baking potatoes or yams for the chili to go on. Alternatively, it may meet your group’s needs better to simply make extra plain rice and/or garbanzos to place on the bar so each person can use them at the proportions of their choosing and for those tha may not like the spices in the chili recipe.

Here are the rice recipes we have so far:

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ONE WEEK SHOPPING LIST

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ONE WEEK MENU COST ANALYSIS

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RESOURCES

On the following pages, you can find more information about our open source food program:

SUMMARY

Open Source Food Bar, sustainable food, Highest Good food, transition kitchen, food self-sufficiency transition plan, organic food, vegan food, vegetarian food, omnivore food, breakfast, lunch, dinner, healthy eating, tasty eats, One Community food, work crew food, sustainable food, large-scale gardeningIn summary, the food bars are an integral part of One Community’s open source food program and enable us to create easy to make, sustainable, nutritious, and delicious recipes that everyone will love.

FREQUENTLY ANSWERED QUESTIONS

Q: Is One Community going to be a vegetarian community?

The One Community team consists of vegans, vegetarians, and omnivores. In accordance with our philosophy for The Highest Good of All we are maintaining a non-idealogical approach to food choices. That said, also in accordance with this philosophy, we will only support and consume food items that are ethically and sustainably raised, managed, and produced. The consensus process will be used to decide the evolution of the One Community food plan.

Q: I'm vegetarian/vegan, would I have to participate in any part of the process or raising animals for food and/or eating/cooking them?

No, you would not have to participate in any aspect of One Community's food diversity that didn't agree with your personal beliefs and preferences.

Q: I'm an omnivore or vegan, what if I don't want to eat a vegan or omnivore diet?

The complete food self-sufficiency transition plan is designed to meet the needs of all dietary preferences through:

  1. Recipes that can be made vegan or omnivore:
    1. Vegan recipes were chosen that could easily have animal-based proteins added for omnivores
    2. Omnivore recipes were chosen that could easily be made with 100% vegan ingredients
  2. Alternating weeks of omnivore and vegan focused menus: The weeks are alternating so that we could design complete 1-week menus for each dietary preference to provide complete menus for both philosophies AND so that groups containing mixed preferences would have an equal way of focusing on each dietary preference for a week while still providing for the other preference as per #1 above. They alternate to address any concerns that recipes aren't as good when a vegan recipe is made omnivore just by adding animal protein, or an omnivore recipe is made vegan just by replacing all animal-based ingredients.

In this way all dietary preferences can be provided, any sacrifices are shared in alternating weeks, and groups completely preferring vegan or omnivore options have clear menus they can follow for both choices.

Q: How do you intend to produce spices, mill grain for flour, cooking oil, etc. etc.

To us, "100% food sustainability" means we will demonstrate and open source share a model that doesn't need external food sources. Having achieved this, what we produce internally versus choosing to buy will be decided through the consensus process.

Q: What is One Community's stance on pesticides, herbicides, and fungicides?

If it is not safe to eat, we will not be spraying it on our food. Here's a video we feel is helpful in understanding why:

Q: What if I want something that isn't on the community menu?

The community menu will be agreed upon through the consensus process. If a person wanted something not included on that menu, then they would be welcome to purchase and provide it for themselves.

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