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Tag Archives: beans

  • Utah State Preparedness Expo - recipes

    We had a really great time in Salt Lake at the Utah State Preparedness Expo Saturday, September 12. We met a lot of wonderful people who are trying to get prepared with food storage. As I was giving out different food samples, I had several who asked for the recipes for the chili and fruit cobbler that I had made. So I thought I would share them here.

    fruit cobbler fruit cobbler

    Fruit Cobbler

    mix 3 kinds of fruit with water mix 3 kinds of fruit with water
    add sugar add sugar

    Mix 3 cups of freeze dried fruit with 5 cups of water. (You can use 1, 2 or 3 kinds) I used 2 (blueberry and raspberry). Bring to a boil and add 1 cup sugar. Boil for a few minutes. The mixture will be thin. Add 3/4 cup tapioca and mix well.



    put fruit mixture in bottom of cake pan put fruit mixture in bottom of cake pan




    Pour into a cake pan and let cool for a few minutes.


    mix cake batter mix cake batter
    pour cake batter over fruit and bake pour cake batter over fruit and bake

    Next, mix 3 cups complete white cake mix with 1 ¾ cups water. Pour over fruit mixture and bake at 375 degrees for 40 to 45 minutes. Can serve it warm or cold.



    Chili Chili

    7 cups water 1 16 oz. can stewed tomatoes, undrained ½ c. tomato powder 3 cups dried beans that have been soaked overnight* 3 c. freeze dried ground beef 2 tsp. beef bouillon ¾ c. chili powder 1 Tblsp. cumin 1 Tblsp. oregano 2 tsp. salt ½ tsp. cayenne (optional) *I used black turtle and small red beans

    cook the beans cook the beans
    tomatoes and spices tomatoes and spices
    add ground beef add ground beef

    Put water into a large stew pot. Add the tomatoes, tomato powder, ground beef, beef bouillon, chili powder, cumin, oregano, salt and cayenne. I cooked the beans separately then added them later. Let simmer for 30 minutes to 1 hour until done. Enjoy with onions, sour cream and cheese. **The amounts on the seasonings are an estimate since my husband was helping me and never measures anything. I would suggest adding them to taste.

    Contributed by Pam Higley


  • Get Prepared - Beans, Legumes, Rice, Pasta

    Beans, Legumes, Rice, Pasta Beans, Legumes, Rice, Pasta

    Now that you have begun your food storage plan with the essential grains, it is time to add additional staples to the list. These staples include beans, legumes, rice and pasta. These are great staples to include in your food storage supply because of their long shelf life. Stored in an air-tight container (such as cans or buckets), these items will store 20 to 30 years when kept at a cool, dry temperature.
    Beans and legumes are an important food storage item. They are an excellent source of fiber, starch, minerals and some vitamins. Beans have an average of 22 percent protein and contain almost all of the essential amino acids. With the large variety of beans and legumes that are available, these are a great way to add variety to your food storage.

    black turtle beans black turtle beans

    Rice is also an excellent addition to your food storage supply due to its versatility and its high caloric value. Rice is high in starch and fiber, low in sodium and is a good source of protein. White rice will store up to 30 years when stored properly. Due to the natural oils found in brown rice, it is not recommended for long term storage since the oils may go rancid.

    White and Brown Rice White and Brown Rice

    Pasta is a versatile and affordable product that is great for long term food storage. With carbohydrates that provide energy and essential nutrients in the form of fiber, vitamins and minerals, pasta is an inexpensive way to include nutritional items in your food storage supply.

    Pasta variety Pasta variety

    Beans, legumes, rice and pasta are an affordable way to add versatility to your food storage as well as providing great nutritional value. From salads to casseroles to soups, there is sure to be a healthy meal on hand the whole family will enjoy – such as this delicious chili recipe. It’s a great way to warm up on a cold day!

    chili chili

    Mom’s Sweet Chili
    2-3 cups dry red or kidney beans
    1 lb. hamburger, browned (with the onion)
    Small can of tomato sauce
    1 quart of stewed tomatoes or tomato juice
    Small onion
    Salt and pepper (dash for seasoning)
    3 tsp chili powder (more to taste for personal preference)
    ½ cup sugar
    Cook the beans until they are tender, rinsing the beans before cooking. Drain some water from the beans before adding additional ingredients if needed. Brown the hamburger and onions and add to the beans. Add ½ cup sugar, salt and pepper, a small can of tomato sauce and the tomatoes or tomato juice, and 3 tsp. of chili powder seasoning (more if preferred to taste). Let simmer for about a half an hour.
    To prepare in a slow cooker: soak beans overnight. Drain if desired. Combine all ingredients in the slow cooker and cook until beans are tender.
    A delicious chili on a cold day!!


  • Food Storage

    Food Storage. We all think about it. We all know deep down that this is something good that we can do for ourselves and our family. Yet many households today, if they were to face a crisis of any kind whether it be natural or man-made, would not be prepared. So how does one go about doing it? The answer is simple. Each month try to buy one thing that you could put into your food storage.

    Food storage should have a shelf life of 15-30 years. This means that items that are sealed in a can or a bucket with oxygen absorbers in them to remove the oxygen are the best way to store food for long-term storage. You can store them in a cool (optimal temperature is 60 degrees), dry place and forget about them. Items such as grains and beans are a great place to start.

    If you were to store one item each month, by the end of 2014 you would have twelve items. So instead of trying to get your food storage all at once, try just getting one item a month and see where it can take you. See the peace of mind you will have by the beginning of 2015 all because you decided to buy just one thing each month.

    Contributed by Richelle Stoker

    hard red wheat
    16 bean mix

    Click here to view and purchase grains

    Click here to view and purchase beans



  • Tex Mex Chicken Casserole

    This is the perfect meal to help you with the transition from summer to fall: it is bursting with the fresh flavors of tomato and corn, but it's also a warm casserole for when the evening temperatures start to dip. The leftovers freeze well, and this could be easily converted into a soup by adding more water in the first step. This would be a great way to use up leftover chicken, or you could even substitute the chicken for ground beef or turkey and make this a taco casserole. Serve plain or with tortillas, corn chips, or large leaves of lettuce.


    3 cups water
    2 tsp chicken boullion
    1 cup cooked chicken (fresh or freeze-dried)
    2 cups black beans
    2 cups corn
    1 cup tomato dices
    1 cup rice
    1 t cumin
    1 cup cheddar cheese (fresh or freeze-dried)
    Preheat oven to 350F. Bring the water to a boil in a large pot. Add chicken bullion, chicken, black beans, corn, tomato dices, and rice. Bring back to a boil, then simmer until beans and rice are tender, adding more water as necessary. Turn off the heat and mix in the sour cream powder and cumin. Transfer the mixture to a large casserole dish and cover with cheddar cheese. Place in preheated oven and bake for 10-20 minutes, until cheese is bubbly and the top has slightly browned.
    by Kate Wilt


  • Roasted Chili Chickpeas

    Chickpeas, also called garbanzo beans, are a staple of Middle Eastern cuisine and are the star of dishes like hummus and baba ganoush. I like them stirred into soups or paired with a curry sauce, but one of my favorite chickpea recipes is also the simplest way to eat these protein-packed beans. Roasted chickpeas are made with olive oil and spices to transform the humble garbanzo bean into a crunchy-on-the-outside, tender-on-the-inside, spicy and exotic snack.  These beans will store in the refrigerator for several days, but they're best when eaten promptly  after roasting.

    Roasted Chili Chickpeas


    1/4 cup chickpeas

    2 Tbsp olive oil

    1 tsp chili powder

    1/4 tsp salt

    1/4 tsp pepper

    Lime juice (optional)


    Soak chickpeas overnight in 2 cups of water. Drain, and dry thoroughly with a towel.  Preheat oven to 425F. Combine chickpeas and olive oil in a small bowl, stir to distribute the oil. In another small bowl, mix together the chili powder, salt, and pepper. Add the spice mixture to the chickpeas while stirring to evenly coat each bean.  If desired, sprinkle some fresh lime juice over the chickpeas and stir one more time.  Spread chickpeas onto a baking sheet and place in preheated oven. Roast for 15 to 20 minutes. Allow to cool slightly, then serve warm.

    Tips and Notes:

    Adapt the spice mixture to suit your preferences. Chili-lime chickpeas are my personal favorite, but a Creole spice blend or a lemon/pepper mixture could also be wonderful.

    You may hear some popping noises from the oven while the chickpeas are roasting - this is normal.

    Contributed by Kate Wilt

  • GMO Foods

    GM Foods

    I’ve decided that I’m not up-to-date with current issues because until 2 weeks ago, I had never heard of GM foods or GMO’s.  After hearing about it, I decided to do some research.  There is a lot of information available about it but I felt like some of it was difficult to understand.  Here is what I got from it:  the term GM foods or GMO’s (genetically-modified organisms) is most commonly used to refer to crop plants created for human or animal consumption using the latest molecular biology techniques.  These plants have been modified in the laboratory to enhance desired traits such as increased resistance to herbicides or improved nutritional content.  This kind of genetic engineering can create plants with the exact desired trait very rapidly and with great accuracy.

    Primary Advantages of GMOs

    The world population is over 7 billion people and is predicted to double in the next 50 years.  Having an adequate food supply for this many people is going to be a major challenge in the years to come.  Those who are in favor of GMO’s say that they can help with this problem in a number of ways:

    *Pest resistance. It is estimated that 30% of crops are lost due to insect pests.  Farmers typically use many tons of chemical pesticides annually.  Consumers do not wish to eat food that has been treated with pesticides because of potential health hazards.  Also the run-off from these pesticides can poison the water supply and cause harm to the environment.

    *Herbicide tolerance. For some crops, it is not cost-effective to remove weeds by physical means such as tilling, so farmers will often spray large quantities of different herbicides to destroy weeds.  It is a time-consuming and expensive process that requires care so that the herbicide doesn’t harm the crop plant or the environment.  GMOs could help prevent the amount of herbicides needed.

    *Disease resistance.  There are many viruses, fungi and bacteria that cause plant diseases.  Genetically- engineered resistance to these diseases would mean more food.

    *Cold tolerance.  Unexpected frost can destroy sensitive seedlings.

    *Drought tolerance/salinity tolerance.  As the world population grows and more land is utilized for housing instead of food production, farmers will need to grow crops in locations previously unsuited for plant cultivation.  Creating plants that can withstand long periods of drought or high salt content in soil and groundwater will help people to grow crops in formerly inhospitable places.

    *Nutrition.  Malnutrition is common in third world countries where impoverished people rely on a single crop such as rice for the main staple of their diet.  However, rice does not contain adequate amounts of all necessary nutrients to prevent malnutrition.  If rice could be genetically engineered to contain additional vitamins and minerals, nutrient deficiencies could be alleviated.

    Primary Disadvantages of GMOs

    Environmental activists, public interest groups, professional associations and others have all raised concerns about GM foods.  Most of these concerns fall into two categories:  environmental hazards and human health risks.

    Environmental Hazards

    *Unintended harm to other organisms. There is a fear that if pollen from a GM plant is blown by the wind to neighboring plants, any organism could eat the plant and be adversely affected. Also, foods that are raised using 100% organic materials and practices may still have accidentally been cross-pollinated with GM crops from neighboring fields.

    *Reduced effectiveness of pesticides and herbicides. If some pests and weeds have mutations that allow them to survive in the presence of these powerful chemicals, then those pests and weeds will give rise to a new generation of chemical-resistant offspring making the pesticides and herbicides useless.

    *Gene transfer to non-target species.  This concern is that GM plants will cross-breed with weeds producing a “superweed” that are herbicide tolerant or GM plants could interbreed with non-modified plants next to GM crops.

    Human Health Risks

    *Allergenicity.  There is a possibility that introducing a gene into a plant may create a new allergen or cause an allergic reaction in susceptible individuals. In the United States, GM foods can be put on the market without being tested for potential allergens.

    *Unknown effects on human health.  There is a growing concern that introducing foreign genes into food plants may have an unexpected and negative impact on human health.  GM foods do not have to be labeled in the U.S., so we probably ingest GM foods daily without even knowing it.  Right now approximately 90% of soy and corn used in the U.S. are genetically-modified. GM foods were first put on the market in 1994.  Since then, the amounts being used have significantly increased and most of us aren’t even aware of it.

    So what do we do about this?  With so many criticisms and advantages, it’s evident why there is so much debate, and this debate is not going to end any time soon.  Some people choose to shop in the organic aisle at the supermarket because they fear GM foods, while others rave about the many accomplishments that scientists are making.  I feel we all need to take the time to become educated about GMOs and then make a decision that is right for ourselves and our families.

    contributed by Pam Higley

    *Websites that I used as sources of information were:,,,,


  • Bean Sprout Salad

    Sprouting is an easy technique that, with a little practice, can give you fresh, nutrient-dense seedlings year-round.  You can grow your own sprouts indoors, even in the heart of winter.  In general, producing  sprouts is as simple as placing some beans in a jar and helping them to maintain a humid environment for a few days. The process of sprouting is thought to give legumes a more  complete nutritional profile because they are exiting their dormant seed phase and starting the process towards becoming a plant; thus, they have more diverse vitamins and proteins.  Beans are purportedly easier to digest after being sprouted.  I love soy bean sprouts, but there are many other legumes that are easy to grow and make great-tasting additions to salads, sandwiches, stir fries, or wherever your imagination takes you.  I enjoy sprouts on salads with few other ingredients -- just lettuce, some cooked sprouts, and hot peppers -- but these tasty beans will make a great addition to your dish of choice.

    bean sprouts
    bean sprouts
    bean sprouts







    2 Tbsp of one of the following: mung beans, soy beans, alfalfa seeds, lentils, or adzuki beans (alternatively, try a sprouting mix)

    Lots of fresh water, as described below


    1. Rinse beans and remove any debris.
    2. Soak beans in about 2 cups of water in a covered jar for 8-12 hours, or overnight.
    3. Drain the water, rinse the beans a few times, and refill the jar with fresh water until the beans are submerged.
    4. Place beans in a sprouting jar specially designed for growing seedlings. Alternatively, place beans in a sterilized glass canning jar and cover with a sprouting lid.
    5. Place jar in a dark place with good ventilation.
    6. Rinse the sprouts twice a day with fresh, clean water.  This is as easy as flowing water into the jar, swirling the sprouts for a few seconds, and draining the water. Repeat for several days.
    7. Remove sprouts from the jar when they are the desired size.

    Tips and Notes:

    The Sproutmaster kit from Rainy Day Foods is a good sprouting system, and delivers consistent results.

    I have tried stretching clean cheesecloth over the lid of a mason jar in lieu of a sprouting lid. I did not have good results, though others have had success with this method.

    Although eating raw sprouts is generally considered safe, I recommend thoroughly cooking your sprouts before using them in recipes. I even cook my sprouts before putting them on my salad, I like the mix of warm and cool veggies in every bite.

    Do not sprout large beans such as kidney, black, or pinto beans -- they may be toxic.

    Your sprouts will be white in color, not green -- the sprouts in my pictures look different because I tried sprouting green peas, which must be planted before pea shoots can be harvested. They have more chlorophyll (the chemical that makes plants green) because they were growing in the sun.


    Contributed by Kate Wilt

    Click here to view sprouting seeds and seed sprout kits



  • Incorporating Your Food Storage Into Every Day Cooking

    I made a tasty quiche from food storage for my family's Easter brunch (I'll share that recipe later), but it made me think about how much more I cook from my pantry now than I did in the past. Some of you probably don't use long-term storage food in your daily cooking, or even at all. Although I'm not an expert, here are some tricks that helped me get started. Hopefully they'll be helpful to you as well.

    Why do I use long term storage foods in my cooking? Quite simply, I want to know how to use these foods if I ever have to rely solely on my storage for sustenance.  I didn't want to have to learn to use strange new food items while dealing with an emergency. Those #10 cans can look intimidating at first glance, and I've mentioned before that egg powder scared me for quite a while. Now that I'm more familiar with dry and dehydrated foods, I feel confident in my ability to produce familiar, healthy, delicious meals even while handling an unforeseen event.

    How did I start using my food storage? I started by incorporating long-term storage foods into one meal per week.  I would substitute one ingredient here or there; for example, I began cooking my own dry beans instead of using canned, pre-cooked beans. If a recipe called for 1 cup of milk, I'd use 1/2 cup fresh milk and 1/2 cup milk that I mixed from powder. Once I became more confident in my ability to cook with my storage foods, I substituted more ingredients until I could make an entire meal from my pantry shelves.  I still use a lot of fresh dairy and produce in my cooking but I always have shelf-stable alternatives on hand, AND I know how to use them.

    Does food storage change the way I eat? Cooking from your food storage doesn't mean that you need to overhaul your diet, although you will have the benefit of eating fewer processed foods.  Do you love soup? There are countless varieties of soups and stews that can be made entirely from dried beans, grains, and freeze-dried vegetables.  Does your family enjoy pizza? I posted a recipe for food-storage pizzas just a few weeks ago. The key is to find recipes that you and your family already enjoy, and then adapt them to long term storage.  Food storage isn't about eating rice and beans every day (although they're delicious!), it's about maintaining your family's normal diet even when you can't access your grocery store.  You should only buy the storage foods that you will actually eat -- otherwise, what's the point?

    How do I convert recipes into a storage-friendly option? This is a lot easier than you might think.  Start by looking over the ingredient list to one of your favorite recipes.  The easiest ingredients to substitute are the ones that don't dramatically change the texture of whatever you're trying to cook. Powdered milk instead of fresh, bouillon instead of broth, and dry legumes instead of canned versions are all very simple swaps that I make almost every day.  Then look at the more difficult ingredients and think about ways you could alter or eliminate them to make a more storage-friendly recipe. I often omit certain hard-to-find dried fruits from my baked goods because they're expensive and I don't have them in my storage. Most ingredients have readily-available freeze-dried or powdered alternatives that will get you close to what you want. However, some recipes don't convert as easily -- your grandmother's award-winning buttercream frosting just won't be the same if you use butter powder instead of fresh butter.  Experiment until you find several recipes that work for you.

    Do I cook with freeze-dried vegetables? I personally do not use dried or freeze-dried vegetables very often, though they are in my food storage and I have tested them enough that I would feel comfortable using them.  I like to eat produce from my garden instead, but sometimes I'll open a can of freeze-dried peas or corn if I'm out of the fresh kind. Here's my rule of thumb for starting to store vegetables: I'll order a #10 can of a veggie that I don’t  have stored, then I'll open it and cook with it until the can is empty. I'll use that vegetable in as many different recipes as I am able. Then, if I liked the taste and the results, I'll order many more cans and keep them in my storage (but I don't plan on using them until an emergency). It's important to be familiar with your ingredients before you stock up in bulk.

    What's a non-emergency benefit of cooking with food storage? One of the biggest benefits of cooking from food storage is that I am rarely, if ever, missing any ingredients from my kitchen. I used to occasionally ruin a recipe or change my meal plan because  I was unexpectedly out of milk or eggs, or I only had one can of tomato sauce, et cetera. You probably know the feeling, and it's frustrating!  Now I just use my food storage to fill in the gaps. This makes me feel more secure in my meal planning and my husband appreciates that he no longer has to make last-minute trips to the grocery store.

    Cooking with your food storage is a rewarding experience, so I would encourage all of you to incorporate more shelf-stable ingredients into your meals whenever possible. Look through older entries in this blog for more tips and recipe inspiration. As always, please feel free to ask any questions or add advice in the comments section below!

    Contributed by Kate Wilt

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