Kitchen: Whole Wheat Whatzas???? part 2 of a series

 Yes! Matzos--nothing more than a (large) 100% whole grain cracker!

These make a great snack all by themselves, but you can use butter, peanut butter, cheese, or a cheese spread on these.  You can dunk them in soup, too, if you like.
One of the reasons I use these is because I have a barley allergy, and most crackers have barley flour in them.  Most crackers have unbleached white flour, salt and some fat in them.  This little gem has only whole wheat flour and water.  They taste great too!

 My son was the first to "adopt" these as a 
snack item.  My husband...does not care for them.                                          
(part 2 in a series of food changes)                         

Why diet when you can eat foods to LIVE ON!

Kitchen: Slight Changes to Our Eating Habits

I hate the concept of diets...with a passion.  One cannot live well on a "diet".  A person will feel deprived when on a "diet".  While "dieters" can be successful in their mission to "shape up" and "lose weight", unless (and until) they are satisfied both nutritionally and emotionally with their food choices, they are likely to backslide.   

Just say the word "DIET" and suddenly I am dreaming of chocolate cake and decadent gelato!  My mission, then, is to exchange my current food choices with better choices.  If I am equally satisfied with better choices, then I will still feel like I am just eating...not dieting.

I embrace the crowd that encourages  a healthy lifestyle change to a drastic diet. I don't want to diet--I want to be able to LIVE ON what I enjoy eating.  It makes no sense to me to eat only one or two food groups.  For those who cut out fruits, they miss out on a lot of antioxidants.  Eliminate or drastically reduce your intake of fats and you  lose feeling satiated.  Fats trigger that "full" feeling.  Need to speed digestion so foods won't lay heavy on your stomach?--well, let's just say that is what desserts were made for.  I hope everyone finally believes that one must have fats in their daily intake...A, D, K are fat soluble vitamins. 

The Private Selection Organic Black Beans (found at Fry's Foods) is one of the changes I have made.  
Fry's Food 
They do cost more than a regular can of beans. [I think I paid $1.19 a can on sale the last time I bought some.)   I don't know how much power it takes to actually cook dried beans, but in a true comparison, dried beans are more than the initial purchase price...especially if you add the TIME it takes to cook them.  I've even had problems trying to get dried beans to cook properly.  It is hard to find organic dried beans to cook, as well.  The point is that these canned beans taste good, are full of  nutrients, and I don't need a special dictionary to figure out the list of ingredients.  So, how did I get this good choice into my balking husband's stomach?   I just finessed it in.  [I didn't start out with tofu burgers and almond cheese.]  Translation--I paired it with something he likes, that he is not ready to give up--Smoked Sausage (Beef).  No, that is not a perfect choice; but I was able to slip TWO better choices in by using the sausage since I also used  
Lundberg's Black Japonica Rice   

as part of the recipe.  Prior to the debut of this recipe, whenever Beef Smoked Sausage was served in our house it was served either with Kraft Mac and Cheese out of the box, adding extra cheese, OR with fried potatoes and fried cabbage.  

Adding cooked onions, celery, and carrots to the black beans and Japonica rice not only furthered my goal of exchange/replacement, but it makes a quick, tasty, more filling dish to which the amount of sausage used can be reduced.  When you have time, (weekends?) you can prepare a large pot of onions, celery, and carrots.  Divide what you have cooked into packages and freeze.  This mixture known as mirepoix, is quite useful as a base for many recipes. I will add that my husband still insists on some grated cheese on top, but we are making progress.  A little hot sauce on top works well, too. There are so many more benefits from this recipe, compared to how it was originally served .  We really do like this, and it is, now, in the rotation of regular meals.  And, if once in a while my husband should ask for sausage "the old way", I am not going to have a fit...I'll just try to balance that with another meal later in the week.  (So far I have only prepared it the old way once...without him asking for it, just so it doesn't appear that I am taking away all his favorites.)

• less salt
• more fiber
• more antioxidants
• less fat
• no useless white flour

Color, color, color--that is where the antioxidants are found.  Colored rices (colors occurring naturally--reds, blacks, and purples) have anthocyanins in them.  These are said to be helpful in the fight against atherosclerosis, as well as, many other health issues.  This rice takes about an hour to cook, but can be cooked ahead and refrigerated or frozen 'til needed.  If you have your rice and mirepoix already cooked, throwing this together takes only about 15 minutes.  For added flavor, fry the sausage first prior to mixing it with the beans and rice.  (Place the sausage on paper towel and express some of the excess fats, too.)


Expanding our horizons to trying new foods is not always met with such success, but the successes are worth the effort.  Black beans and Japonica rice--better choices that we WILL eat, in our everyday day choices of foods to live on; not diet.

Good luck on making your changes...I will be posting more about other products that we are adding or exchanging.  Stay tuned for further updates!

KITCHEN: Pot Luck Pleaser Casserole

Potatoes suitable for scalloped, purple, Yukon gold, russet

 Pot Luck Pleaser Casserole 

• Sliced potatoes, 6-8 (your choice varieties)
• 1-2 carrots, sliced or grated
• 1-2 stalks celery, sliced, thinly
• onions, minced, dried or fresh (I use dried)
• 1/4 tsp celery seed (optional)
• 1/2 tsp dried parsley (optional)
• beef gravy (either leftover homemade or one can) (optional)
• condensed mushroom soup (one can)
• grated cheese

Grated carrot, sliced celery, dried minced onion, seasonings

 After preparing the potatoes, it helps to "pre-cook" them, either in the microwave (without water) or on top of the stove.  Cook until a fork will just barely go through the potato.  In the microwave--check after 5 mins. on high.
(If cooking atop the stove, make sure to drain the cooking water immediately, as the potatoes will continue to cook)
While the potatoes are cooking, assemble the carrots, celery, and onion. (Add seasonings at this point if you choose to use them.) I actually prefer the dried minced onion in this,  but fresh onion would be alright too.  Cover with water and cook 'til almost done. 

combine potatoes and veg-mix

Combine the potatoes with the veg-mix, including the water the veggies were cooked in. 

 

potatoes, veg-mix, beef gravy, mushroom soup

 At this point you can continue to go "vegetarian" or you can add a can of beef gravy (or leftover beef roast and gravy), OR use only the condensed mushroom soup. 



For microwave cooking, cook on high for another 5 minutes.  Test for done-ness of potatoes.  If they are done, or almost done, go ahead and top with grated cheddar cheese...place in microwave and continue to cook until the cheese is just melted.  Alternatively, if you want to use a slow cooker, after you have pre-cooked the potatoes and the veg-mix, at the time you combine all the ingredients, place them in the slow cooker, without the cheese, until the potatoes are done.  Then top with grated cheddar cheese.

top casserole with grated cheddar cheese, heat to melt cheese

This recipe works well with canned beef and gravy, or with home-cooked leftovers.  OR leave the meat and meat based gravy out altogether and go only with the mushroom soup.
This is always popular at pot lucks and family gatherings, or family casserole dinner.

You may wish to add peas, corn, green beans, etc, to the veg-mix.  Just add them to the pot!  
This makes about 6 servings, but you can easily increase the potatoes and vegetables to serve more.  (Add an extra can of soup if needed)

HOME: Ivory soap, Fels Naptha soap, and cleaning up

A few quick things you can do with Ivory Soap...

• After you clean the mirror in your bathroom...take a bar of  Ivory soap and scribble it on the mirror--using a soft cloth or paper towel, rub it 'til the soap is "gone" and a clear image can be seen.  This might take a little elbow grease.  What you get in return is a mirror that won't fog up when you take a shower. Give it a try!

• Keep a bar of  Ivory soap by the laundry items...it is useful for getting blood stains out of garments...especially if used right away.  (Startled cat in arms resulting in unintended cat scratches = blood stains)

  Fels Naptha Soap:

• If you haven't tried this little golden bar of soap...which is for LAUNDRY stains...but is sometimes sold in the bath bar soap section (????)... you should, since it runs between $1-$2 a bar.  Handy for working stains out of garments.  Wet the fabric, then apply the soap.  Rub well. Launder as usual or rinse well.

• Claims are made that this soap is especially good at cleaning clothing that was exposed to poison ivy, poison sumac, and poison oak.  Claims are made that regular detergents will not remove the resin that causes the rash from your clothing. (I cannot attest to this personally, but thought I would pass this along!)  It is also suggested that one wash their hands and parts exposed to the poison with the Fels Naptha, but it can be a skin irritant, so be careful.

• Fels Naptha is supposed to help you keep your shower clean...I will have to try that...though they state the first time through, you will probably have to use a bit of elbow grease to get results.

• There are even claims that a solution of Fels Naptha soap will tan deer hides!  Haven't had the opportunity to try that, but I have used the salt-cured method--but it wasn't very efficient, so it would be worth a try.

• There are several recipes using Fels Naptha soap for insecticides...especially aphids.

• I would suggest keeping Fels Naptha soap in with camping, fishing and hunting equipment, as well as, for emergency situations.  It is so low in price you can afford to use it, and use if often.  Because it doesn't make a bunch of suds...it is easily rinsed...therefore saving water.  For laundering during emergency situations, it is small in size so easily fits into your "grab and go" bag.  While under those conditions you probably aren't worried about how fashionable you are, but you will still want to  have CLEAN clothes.  This is a good inexpensive way to go.
• http://www.ehow.com/about_5042489_information-fels-naptha-soap.html 

Baking soda:

• This works well as a substitute for "scouring powders".  The trick is to use a slightly dampened cloth.  If there is too much water, it will dissolve and lose the scrubbing ability.  It works especially well on tea and coffee stains on cups and pans and carafes, sinks and counters, refrigerators, etc.  It can scrub painted walls, and greasy stove tops.  It is essential for removing crayon scribbles that can withstand the bit of moisture and the scrubbing.  (I once easily cleaned purple and black crayon from my freezer and the floor and walls...even removed some black Magic marker using this process, too!  My (then) almost three year old son had decided to decorate.)

Corn Starch:

• If you need to get an oil based stain from something...try covering the greasy spot...perhaps a gravy stain...with corn starch.  This doesn't always work, but if you can do it right away, it seems to work better.  Allow the corn starch to fully soak up the grease, and then treat with Fels Naptha and launder.

•  For cleaning something delicate like bisque or other types of pottery, or even painted chalkware, you might try making a paste (just thin enough to use a paintbrush to "paint" on the piece).  Allow to dry.  The corn starch should dry and as it does draw the dirt and dust with it.  After it is completely dry, use a clean dry medium bristle brush to whisk the dirt-laden corn starch away.  Warning--if the pottery or object will absorb water...as in unpainted or unglazed...and unfired...the water may ruin the piece...so experiment a bit before you try this method. 

Liquid Dish Soap: 

• When camping--the soot that collects on the bottom of the coffee pot or pans can be irritating to get clean.  To avoid this problem, try rubbing a bit of liquid dish soap on the outside of the pot or pan.  Make it a very thin coat...not looking for gobs here.  This should help the soot wash away fairly easily.

KITCHEN: Fried Beef Stew

COLORS!! COLORS!! COLORS!!

The latest thing I am trying to do to improve our diet is to include more colorful foods more often.  I have been experimenting with purple potatoes.  They keep their pretty color fairly well when fried, so I decided to make some onion-fried purple and Yukon Gold potatoes (skins on) and smother with beef stew.  Purple potatoes contain the anti-oxidant ANTHOCYANIN.

In a skillet, I heated some olive oil and butter...olive oil keeps the butter from burning, but allows for good browning.
Using a half a purple onion--that was pretty strong--cooking 'til browned.

With skins intact, on both the purple and the Yukon Gold potatoes, fry 'til potatoes are well browned and a fork goes through easily.

As you can see from the photo, the golden potatoes set off the purple potatoes perfectly.

   Pot Roast, cut into bite-sized pieces, browned in small amount of oil with onions.
Cook the meat in water, broth, or stock with the spices and herbs you like, but I used bay leaf, celery seed, mustard seed, onion, garlic, and at least one whole clove (substitute pinch of ground cloves if you like).  When meat is done, add carrots.  When carrots are nearly done, add the green beans and peas...or whatever veggies you like.  Salt and pepper to taste. Thicken with flour and water  or cornstarch and water.   

Plate the onion-fried potatoes and smother with the beef stew.  Enjoy!

 For information concerning purple potatoes as an anti-oxident rich food, please read this April 2011 study.
 http://onlinelibrary.wiley.com/doi/10.1111/j.1745-4549.2010.00502.x/full

  NAYAK, B., BERRIOS, J. D. J., POWERS, J. R., TANG, J. and JI, Y. (2011), COLORED POTATOES (SOLANUM TUBEROSUM L.) DRIED FOR ANTIOXIDANT-RICH VALUE-ADDED FOODS. Journal of Food Processing and Preservation, 35: no. doi: 10.1111/j.1745-4549.2010.00502.x                                                                                                    

Kitchen: CREAMY RICE PUDDING

Creamy Rice Pudding

Lundberg Black Japonica Rice becomes an unusual looking Creamy Rice Pudding*

I wanted to make some rice pudding for my husband the other day and I decided to try making it with Lundberg Black Japonica Rice…that looks black when you begin, but is more reddish when cooked. It’s a blend of black and mahogany rice. Gluten Free!
Place one cup uncooked rice in heavy pan with 2 ½ cups water.  Cook according to package instructions…although I added extra water…my package called for 2 cups water, but I wanted well-saturated rice for this recipe.  Cook about 50 minutes, but check it at 40 minutes, until you get used to cooking this rice.  When the majority of the water is absorbed, turn off the heat, and set aside while combining the other ingredients, allowing for any other moisture to be absorbed into the rice.

• Cooked rice

• 4 cups 2% milk (any type of milk you wish to use is fine)

• 4 beaten egg yolks (you can freeze the whites for use later in cakes or omelets)

• 1 cup loosely packed brown sugar (or scant cup of turbinado sugar)

• 3/8 cup cornstarch

• Dried fruits and nuts: your choice: raisins, blueberries, cranberries, almonds, walnuts, cherries, currants…etc.

• ½ -1 tsp Cinnamon

• ¼-½ tsp Allspice

• Dash of ground cloves

• ¼ tsp grated nutmeg

• 1 tsp vanilla (optional--it’s just fine without it)

• 1/8 tsp salt (optional)

• 2 TB butter (optional--but I like it that way)

Combine the dry ingredients and thoroughly whisk together in the top of the double boiler*.  Combine the milk and beaten egg yolks; mix thoroughly.  Combine the liquid ingredients with the dry ingredients making sure to mix completely. 
Add the pre-cooked rice and any dried fruit and nuts and stir with wooden spoon.  Place pan over  hot water and stir constantly with wooden spoon.   The yolks and cornstarch will turn this into a creamy mass.  (If you used dark rice, it may look like chocolate.)
Serve warm or chilled…it stays creamy even in the fridge.  This makes quite a few healthy sized servings, so you may want to cut this in half--unless you want to eat some for breakfast the next day!!  I haven’t tried it yet, but I've been thinking I'd try maple sugar or agave syrup to sweeten.  I’ve pondered using coconut cream instead of milk, but I haven’t tried that yet either!
For families that might not like rice, or don’t like to try new things…introducing red or black rice in the form of a creamy pudding might go over pretty well.
Healthy eating!!
* If you don’t own a double boiler, you can easily use two pans that fit together  without too large a gap.  (You don’t want the heat to escape and you don’t want to get burned from steam that arises.)  My double boiler is too small for the recipe, so I just use two pans…never had any problems doing that.




*The pudding is served in circa 1952 Steuben air twist stem cocktail glass.

Home: Wild edibles

After the recent Japanese massive earthquake and tsunami I began to think that keeping a well-filled larder and being prepared for the worst...is only as "good" as the disaster allows.

I'm sure that plenty of the people in Japan had provisions set aside for an earthquake...they have many...but there's not much you can do "provision-wise" to withstand a tsunami or great flood, or mud slide.  At that point you will need information that you have stored and processed in your head, if you are lucky enough to survive.

The one thing that I believe all survivalists should do is to become aware of the green stuff growing in the areas around us in the places we have in our bug-out plan.

Survival Mode is NOT the time to begin exploring the plants about you.  Even a very good book on plant identification is only useful if you have some plant knowledge. 

Some common plants have deadly or bothersome look-alikes.  You don’t want to accidentally ingest one of the look-alikes when you have no means of seeking medical treatment.  You can’t “think” you know what something looks like…you need to be sure.

Many people believe that a photographic presentation of a plant in a book is the best way to provide the proper identification.  I have found, though, that it is much better to have line drawings and a good description of a plant--AND the possible plants that may be mistaken for that plant.

Photographs of a plant are a good first step, but knowing plant botany--especially structures and how a plant might be described is essential.

It is also wise to learn what other plants are commonly found growing near one another…as in the instance of certain types of plantain often found growing near nettles.  Why might that be important?  It may help you to decide whether a plant really is what you think it is, and in the case of nettles and plantains--nettles cause a stinging sensation on the skin, though the plant is edible (esp. cooked), plantain is commonly used to rub on the skin irritated by the nettles.

The doctrine of signatures states that plants that are yellow are often useful for liver complaints…a kidney-shaped bean should be good for the kidneys based on similar shape.  Also that which CAUSES a complaint in a healthy person, would be the ideal plant to use for someone who is displaying that complaint.  However, this is not meant to imply that one can use a plant medically when they have no knowledge of it.

I spent years with my father walking in the wilderness looking for and identifying wild edibles.  We were very cautious, and it took us years to become comfortable with an identification before we ever tried to taste it. 

Taste and spit…often a bitter or acrid taste will mean it may not be a good plant…maybe good medicine…but not a plant to eat for food.

Getting familiar with where one would go to find a certain plant is also important.

Just because you can identify an edible plant does not mean you know where to locate it.  Especially one SAFE from pesticides and other contaminates. 

Don’t assume that you can eat whatever you see the birds and animals eat…that is also a myth.

Find a book based on the area(s) you plan to be in.  Look for books with very good drawings and botanical details (I.e.: leaves are alternate or whorled)
If you want to properly identify something you need to be able to understand and put into practice what the field identification book is describing.

http://www.suite101.com/content/plant-identification-a21126

Did you know that you could make “tea” from leaves and grass?  May not taste the best, but you will get some nutrition from even that.

• A good PLANT field guide: with both photos and line drawings for the area(s) you have planned for.
• A working knowledge of botanical description.
• An exercised knowledge of plants that are edible well before you are under the stress of “surviving”.
• Practice gathering and preparing wild edibles--’cause they are not going to taste like your normal fare of food.  It can take some practice and “trial and error” recipes to make food palatable.