Prevent Dehydration

Dehydration occurs when the body loses too
much water and it’s not replaced quickly enough.
It can be serious. Begin giving soothing drinks at
the first signs of the flu and follow these tips:

> In addition to plenty of liquids, give ice and
light, easily digested foods, such as soup and
broth.

> If your loved one has diarrhea or vomiting,
give fluids that contain electrolytes. These are
available at your pharmacy or grocery store.

You can make your own re-hydration electrolyte
drink for someone over the age of 12.

ELECTROLYTE DRINK
1 quart water
1/2 tsp. baking soda
1/2 tsp. table salt
3-4 tbsp. sugar
1/4 tsp. salt substitute
Mix ingredients well and flavor with lemon juice or
sugar-free Kool-Aid®.
*If drinking liquids makes nausea worse, give one sip
at a time until your loved one can drink again.

www.pandemicflu.gov

Pumpkin Pancakes

I just realized that I have a lot of canned pumpkin in our food storage that will expire in a few months. Time to find new ways to use pumpkin. Here's a recipe I found on another blog. I made it this morning for breakfast. My family loved it!

Pumpkin Pancakes

2 cups whole wheat flour
3 T brown sugar
2 t. baking powder
1 t. baking soda
1 t. allspice
1 t. cinnamon
1/2 t. ground ginger
1/2 t. salt
1 1/2 cups milk
1 cup pumpkin puree
2 eggs
2 T. vegetable oil
2 T. vinegar

Mix together milk, pumpkin, egg, oil and vinegar. Combine the flour, brown sugar, baking powder, baking soda, allspice, cinnamon, ginger and salt. Stir into pumpkin mixture just until combined. Add more milk if necessary. Cook on griddle.

I also use pumpkin to make popsicles, shakes, pumpkin bread and cookies. I've even used it to make a cream sauce for pasta. Pumpkin is a great item to have in your food storage!

Sourdough Starter

2 c. flour
2 c. water
1 c. cooled potato water
1 T. yeast

Mix well and let set in a warm area until it is done fermenting. (It will separate and no more bubbles are present.) Stir well, remove 1 c. of the contents and stir in another cup of flour and 1 c. water. The new starter is ready to use after 3-4 days. The sourdough flavor will improve as your starter ages. Feed your starter several times a week. Always remove 1 c. starter then add 1 c. flour and 1 c. water or enough to make it soupy. Do not refrigerate. Leave it on the counter. Potato water is the water you boil potatoes in.
(From Wholesome Sugar-free Cooking)

Rejuvelac

Rejuvelac is one of the best aids for digestion. It contains a very high level of enzymes that help you properly digest food. It replaces the missing enzymes that cooked foods have lost. It is rich in B vitamins, including B12, vitamins C, E and K. It also contains the friendly bacteria necessary for a healthy colon.

Recipe for Rejuvelac (1 gallon)

1 cup sprouted soft wheat berries
1 gallon pure water

Rinse sprouts well. Blend wheat berries with enough water to cover on high for 5 seconds. Pour in gallon glass jar. Fill with water. Cover with cheesecloth. Let it sit at room temperature up to 3 days. The length of time will depend on humidity and temperature. Strain. Should taste like tart lemonade. Store in refrigerator up to 2 weeks. Drink at least 2 glasses daily for good health. You may use Rejuvelac in recipes instead of water.

Quick Veggie Chili

2 T olive oil
1 large carrot, chopped
1 small yellow onion, chopped
3 cloves garlic, minced
2 cups canned white kidney beans, drained and rinsed
2 cups canned red kidney beans, drained and rinsed
1 cup canned plum tomatoes, drained and chopped
1/2 t chili powder
1/2 t ground cumin
1/2 t dried oregano
1/2 cup nonfat sour cream ( I use Vegenaise)

1. In a large saucepan, heat oil over medium-high heat until hot but not smoking. Add carrot and onion; cook, stirring frequently, until vegetables are tender, about 7 minutes. Add garlic; cook, stirring frequently, for 1 minute longer.

Rice Krispie Treats (a healthier version)

1/2 cup almond butter
1/2 cup vegan chocolate (or carob) chips
1/2 teaspoon vanilla
1/4 teaspoon cinnamon
1/4 cup of brown rice syrup
4 cups of puffed (or crispy) brown rice cereal

Mix all the ingredients except for the cereal in a large bowl. Add in the cereal and mix with wet hands until well coated. Press the mixture in a well oiled pan and place in the fridge to harden.

Mediterranean Pasta Salad

1 pkg rye or whole wheat spirals

1 can garbanzo beans, drained
2 cups fresh basil, chopped
1 cup whole pitted black olives
1/4 cup scallions, sliced
1 cups mixed baby salad greens

Dressing:
3 T apple cider vinegar
1 T mustard
4 cloves garlic, pressed
1/2 t sea salt
1/8 t black pepper
1/2 c olive oil

Cook pasta, drain and mix with beans. Place vinegar, mustard, garlic, salt and pepper in bowl. Whisk, add oil continuing to whisk until thick. Toss dressing with pasta and beans. Cover and marinate 1 hour at room temperature or refrigerate up to 24 hours. Before serving add other ingredients and toss with greens.

Mediterranean Lentil Salad

5 cups water 1 cup lentils, rinsed
1/4 cup lemon juice
3 T olive oil
2 garlic cloves, minced
2 t honey
2 t minced fresh thyme or 1 t dried thyme
1 t salt
1/8 t pepper
1 1/2 cups chopped tomato
3 celery ribs, chopped
1/2 cup crumbled feta cheese
1/4 cup sliced ripe olives
2 T chopped fresh parsley

In a saucepan, bring water and lentils to a boil. Reduce heat; cover and simmer for 20-25 minutes or until tender. Rinse under cold water; drain. Place in a large bowl to cool. Meanwhile, in a jar with a tight-fitting lid, combine the lemon juice, oil, garlic, honey, thyme, salt and pepper; shake well. Add tomato, celery, cheese and olives to lentils; toss to combine. Add dressing and gently toss to coat. sprinkle with parsley Yield: 6 servings.

Apple Strudel Crunch Cake

Topping: ½ cup spelt flour ¼ cup toasted almonds ½ t nutmeg ¼ t cinnamon 1/8 t cardamom Pinch salt 3-4 T pure maple syrup

Cake: 1 ½ cups spelt flour 2 ¼ t baking powder ¼ t sea salt ¼ cup light olive oil ½ cup pure maple syrup ½ cup apple juice ¼ cup rice milk 1 ½ t vanilla 2 small granny smith apples, peeled and sliced thinly

Pour in 8” – 9” oiled and floured pan. Press apples into top of batter and top with strudel. Bake at 350 degrees for 40-45 minutes.

Bean and Pasta Stew

Recipe By :Vegetarian Times 101 Low-Fat and Fast
Serving Size : 8

1 cup onion -- chopped
1/2 cup green pepper -- chopped
3 cloves garlic -- minced
nonfat cooking spray
16 oz stewed tomatoes -- (1 can, = 2 cups)
16 oz kidney beans, cooked -- undrained can, =2 cups)
6 oz whole wheat pasta -- shells, or other (3 cups cooked)
1 cup water
1/2 tsp oregano
1 tsp basil
16 oz garbanzo beans, cooked -- undrained -- (1 can, = 2 cups)
pepper -- to taste

Sauté onion, green pepper, and garlic in kettle sprayed with nonfat cooking spray. Add tomatoes, kidney beans, pasta shells, water, and seasonings. Bring to a boil, cover, and simmer until pasta is tender. Add garbanzo beans and pepper to taste. Heat thoroughly.

Black Bean and Sweet Potato Enchiladas

2 large sweet potatoes, peeled and diced

1 T olive oil

1 large garlic clove, minced

1 small, fresh hot chile, seeded and minced

1 ½ cups cooked or one 15-ounce can black beans, drained and rinsed

One 14.5-ounce can diced tomatoes, drained

1 T chili powder

Salt and pepper

2 cups Fresh Tomato Salsa

8 large flour tortillas

¼ cup finely chopped red onion

Preheat the oven to 400 degrees. Arrange the sweet potatoes in a single layer on a lightly oiled baking sheet and roast until tender, turning once, about 20 minutes. Remove from the oven and set aside.

Reduce the oven temperature to 350 degrees. Heat the olive oil in a large skillet over medium heat. Add the garlic and chile and cook, stirring, until fragrant, about 30 seconds. Add the beans, tomatoes, chili powder, and salt and pepper to taste. Stir in the sweet potatoes and simmer for 5 minutes. Set aside.

Spread a thin layer of salsa over the bottom of a lightly oiled 9x13 baking dish and set aside.

Place a tortilla on a flat work surface. Spoon a portion of the sweet potato mixture down the center of the tortilla and roll it up. Place the filled tortilla in the baking dish seam side down and repeat with the remaining tortillas and filling mixture. Spoon and remaining filling mixture on top of the enchiladas, top with the remaining salsa, and sprinkle with the onion. Cover and bake until hot and bubbly, about 20 minutes. Serve hot. (Vegan Planet)

Tortilla Recipe

4 cups spelt flour (may substitute whole wheat flour)

2 t baking powder

2 T extra light olive oil

1 ½ t salt

3 T honey

1½ cups warm water

Combine ingredients. Mix well. Let dough sit at room temperature at least one hour before rolling into tortillas. Dough should be very soft but not sticky. Roll golf-size balls of dough into thin tortillas. (Use spelt flour to keep the dough from sticking to the rolling pin and cutting board.) Cook the tortillas in a skillet until they bubble and brown, approximately 1 minute. Turn with a spatula and cook the other side until brown.

Enchilada Sauce

Save money by making your own sauces.

2 tablespoons vegetable oil

2 tablespoons all-purpose flour

2 tablespoons chili powder

1/2 teaspoon ground cumin

1 (8-ounce) can tomato sauce

2 cups water

1 teaspoon salt

1/4 teaspoon garlic powder

1. Heat oil in large 2-quart saucepan; stir in flour and chili powder; cook for 1 minute.
2. Add remaining ingredients bring to a boil and simmer for about 10 minutes.

Makes 3 cups sauce.

30 Day Menu

Having a hard time deciding what food to put in your food storage? Making a menu of meals is the perfect way to get started. List 30 food storage friendly recipes that your family enjoys eating. Combine and list on paper all the ingredients in the recipes. Then determine how much of each item you will need to get a 3-month supply of meals --- followed by a year supply.

If you are in need of more food storage friendly recipes, check out the ones posted here on the blog. Many wards/neighborhoods have Food Storage Recipe Clubs where they meet to sample food storage friendly dishes and swap recipes. Don't have one in your area? Start one!

English Muffin Recipe

1 cup (237 ml) water 2 tablespoons (30 ml) 105°-115° water
1/2 cup (118 ml) scalded milk 1 -package active dry yeast
2 teaspoons (10 ml) honey 4 cups (.95 liter) whole-wheat flour
1 teaspoon (5 ml) salt 3 tablespoons (45 ml) butter, softened

Dissolve 2 tablespoons water and yeast for 3 minutes. Combine water, milk, Sugar, salt and yeast mixture. Gradually beat in 2 cups flour. Cover with cloth. Let rise in warm area, 85°F (30°C), about 11/2 hours or until dough collapses back, into the bowl. Beat in butter. Beat or knead in remaining flour. Press dough to a thickness of 1/2 inch and cut out with muffin rings. Let them stand on lightly greased cookie sheet until dough has doubled in bulk. Carefully slip a thin pancake turner under the muffin rings -and transfer to a fairly hot, well buttered griddle. Remove rings. Cook until light
brown. Turn once. Cool on rack. To separate muffins before toasting, use a Muffin Splitter. Serve with butter and marmalade.
Makes approximately 10 muffins.
(kitchenfantasy.com)

Split Pea Soup

4 cups water

1 small onion, diced

1½ cups dry split peas, rinsed

1 cup chopped ham (optional)

3 bay leaves

1 tsp. salt

½ tsp. dried rosemary, crushed

¼ tsp. thyme

¼ tsp. pepper

Combine all ingredients in a medium saucepan. Bring to a boil; reduce heat. Cover and simmer for 1 hour or until peas are tender. Stir well until peas are smooth. Discard bay leaves. Yield: 4 servings.

Wheat Chili

INGREDIENTS:
3 cups water
3 Tbs. beef broth
1 1/2 cup whole wheat
1 onion, chopped
1 cup tomato sauce
1 tsp. chili powder
1/2 Tbs. honey
1 bay leaf
1/2 tsp. sweet basil
1/2 tsp. ground cumin

Place all ingredients in crockpot and cook on high for 6-8 hours.
-- From http://www.lds.net

Quick Vegetable Soup

1 can (15 ounces) mixed vegetables, undrained
2 1/4 cups vegetable juice cocktail.
Salt and pepper, to taste

Combine ingredients and heat to boiling. Season with salt and pepper. Serves 3.
(From Pantry Cooking by Cheryl Driggs)

Pizza Crust

2 1/2 cups whole wheat flour

1 package yeast (2 1/4 teaspoon)

1 cup warm water

2 Tablespoons olive oil

1/2 teaspoon salt

Mix together. Let rise 1/2 hour. Press into pan. Top with pizza sauce and vegetables.

Quinoa Pilaf

If you haven't tried Quinoa yet, you should. It is one of the most nutritious grains you can eat and it cooks up faster than rice! You can substitute it in many of your rice dishes or try this delicious recipe. You can find Quinoa at your local health food store: Trader Joe's, Sprouts, Whole Foods, Good Earth.....

Quinoa Pilaf

½ cup quinoa

1 T olive oil

1 small onion, chopped

1 clove garlic, chopped

½ cup sliced mushrooms (optional)

1 large carrot, shredded

½ t coriander

¼ t salt (optional)

Dash cayenne pepper (optional)

1 to 2 vegetable broth cubes (poultry seasoning)

Rinse quinoa thoroughly in a fine strainer. Put rinsed quinoa into a small frying pan over medium heat. Cook, stirring or shaking occasionally until quinoa dries and turns golden brown, about 5 minutes. Let cool. Heat olive oil in a medium skillet. Add onion, garlic, and mushrooms. Saute until liquid from the mushrooms is cooked away. Add carrot, coriander, salt, cayenne pepper, and vegetable bouillon.

Add 1 cup of water and browned quinoa. Stir to mix, and cook, covered, for about 15 minutes, or until water is absorbed and quinoa is done. Remove lid and let stand for a few minutes, then stir with a fork to separate grains.