Monthly Archives: July 2009

Food Storage Friday – Protein

In my local church, we’ve been given the challenge to build up a 3-month supply (MINIMUM) of food storage as families by the end of the year. July’s focus was on protein.

I’ve posted a few bean recipes, on here, so I won’t do a whole lot of them again, but I wanted to share a little of how I’m calculating out my protein needs and stock.

I’m not good at thinking “I need xx lbs of beans.” It just doesn’t work for me the way my brain works. I have to look at it as, “I need xx amount of servings of beans, meat, or other protein.” I have to look at servings, not weight. So, basically, I base it off the food pyramid. Everyone should get between 2-3 servings of something from the “Meat” category each day. I’ve decided to make it easy: 2.5 servings needed per person per day. That works out for my family of 4 to be 10 servings a day needed. I’m building up for 3 months, so I need 90 days worth, which is 900 servings of protein needed. Whew!

Here are some of the proteins I have stored (sorry for the fuzzy pics, my camera doesn’t seem to like canned meats):

Canned chicken (About 2.5 servings per 5-oz can)

Canned Tuna (About 2 servings per 5-oz can)

Canned Chili (okay, so we’re out of chili right now, and I took a picture of tomatoes…yeah yeah!)

Peanut butter (14 servings for each 16.3 oz jar)

And of course, dry beans (About 50 servings for a #10 can of dry beans, 29 servings for a #10 can of dried REFRIED beans)

Now, you have to use what will work for you. If you don’t like dealing with dry beans, buy them canned. Dry is by far cheaper, but it won’t save you money if you won’t use it.

Okay, so here are a few recipes that will use this type of food storage:

Peanut Butter Bars (peanut butter and beans)
1 stick butter
1 cup creamy peanut butter
3/4 cup coarse oat flour (throw some rolled oats in a food processor for a few minutes)
1/2 cup cooked pinto beans
2 cups powdered sugar
2 cups chocolate chips
In a small saucepan, melt together 1 stick butter, 1 cup peanut butter, and oat flour. Once smooth, place in food processor with cooked pinto beans and powdered sugar. Blend until smooth. Pour mixture into a shallow baking pan, and smooth out with a spatula. Pat a few times with a paper towel to absorb some of the moisture from the beans. Then top with chocolate chips. Spread evenly, and refrigerate 2 hours or until firm. Cut into squares and enjoy!

Black Bean Soup (beans)
2 cans (15 oz each) black beans, undrained (or 2 cups dry beans that you’ve cooked)
1 cup chicken broth
1 can (4-oz) chopped green chilies
1 Tbsp dried onion
1 bay leaf
1/2 tsp dried lemon peel
Puree half the beans. Pour into a large saucepan. Add remaining ingredients; stir to combine. Bring to boil. Cover; reduce heat. Simmer 15 minutes, stirring occasionally. Remove bay leaf before serving. Serves 3-4.

Bean Flour
Grind any dry beans you want into a fine powder. To make a gravy, use 3 Tbsp bean flour per 1 cup of liquid, and bring to a boil. It will thicken it like regular flour.

Tuna Salad (canned tuna)
3 6-oz cans tuna
1 10-oz jar mayo
2 Tbsp onion in a baggie.
Drain tuna. Combine tuna, onion and desired quantity of mayo.

Chicken Salad – Same as tuna salad, but use dried carrots instead of onion.

Ham Salad – Same as tuna salad, but use dried celery instead of onion.

Turkey Salad – same as tuna salad, but use dried green pepper instead of onion.

**I haven’t tried powdered eggs yet, but that is something I’d like to add to my storage. Any opinions on it?

MORE Zucchini Ideas!

Okay, so everything I’m hearing is that those who have zucchini have WAY more than all my ideas will use up! lol, I’m in the same boat here, so….here are some more ideas:

1. FREEZE IT. I know I mentioned this before, but honestly, if you’re not going to be able to eat TONS of zucchini recipes, or if you just are sick of preparing zucchini dishes, chop the stuff up and freeze it. You can blanch it for a few minutes and freeze it (this works great when you want to use the frozen stuff for baking later), or you can “flash” freeze it. To do that, simply peel (optional) and slice the zucchini, and then put it on a baking sheet (single layer) and freeze it. When it’s frozen, stick it in a freezer bag or other freezer container. This is good when you want to make fried zucchini later. OR you can boil it until it’s soft, puree it and freeze it. This is a great thing to have on hand if you want to sneak veggies into your foods. You can also do all of these things with squash.

2. Make a recipe that you can freeze and use for later. Here are a few:
Zesty Italian Zucchini Dip
3 cups zucchini, shredded
8 ounces cream cheese, softened
2 tablespoons milk
2 large eggs
1/4 cup Romano cheese, grated
1/4 cup Parmesan cheese, grated
1/2 cup yellow onion
2 tablespoons fresh parsley, minced
1/2 teaspoon salt
1/2 teaspoon oregano, dried
Place the shredded zucchini in a colander, squeeze out any excess water and set aside. Beat the cream cheese to a smooth consistency and blend in the milk and eggs, blending well. Mix in all the other ingredients, including the zucchini and place in a greased 1 1/2 quart casserole. Bake at 350° F. for 20 minutes or until heated through and bubbly. Pour into a chafing dish and serve hot.
Makes about 5 cups of dip.

Zucchini Potatoes Twice Baked
3 large baking potatoes (about 3/4 pound each)
3 cups shredded zucchini (about 2 medium)
1 medium onion, chopped
2 tablespoons butter, divided
1/2 cup sour cream
3/4 to 1 teaspoon salt
1/8 to 1/4 teaspoon pepper
1/2 cup shredded cheddar cheese

Scrub and pierce potatoes. Bake at 400° for 50-75 minutes or until tender. Cool until easy to handle. Reduce heat to 350°. In a large skillet, saute zucchini and onion in 1 tablespoon butter until tender. Drain and set aside.
Scoop out the potato pulp, leaving a thin shell; place pulp in a bowl and mash. Add the sour cream, salt, pepper and remaining butter; mash. Stir in zucchini mixture. Spoon into potato shells. Sprinkle with cheese.
Place on a baking sheet. Bake at 20-25 minutes or until heated through and cheese is melted.
Yield: 6 servings.
*To freeze these, assemble them, but don’t bake them for the 20-25 minutes. Simply flash freeze them, and then when you want to eat them, thaw them out for an hour, and then bake for 20-25 minutes at 375 degrees!

Zucchini Parmesan Bread
3 cups flour
1 cup, zucchini, peeled & shredded
1/3 cup sugar
3 Tbs. grated parmesan cheese
1/2 tsp. baking soda
1 tsp. baking powder
1 tsp. salt
1/3 cup butter
1 cup buttermilk
2 eggs
1 Tbs. grated onion

Preheat oven to 350° Mix flour, zucchini, sugar, cheese baking soda, powder and salt together in a large mixing bowl. Melt butter; stir in buttermilk; remove from heat. Beat eggs in medium bowl, add buttermilk mixture and onion; stir into flour mixture and mix well (batter will be thick). Spread batter into well greased and floured loaf pan. Bake for 1 hour, or until it passes the toothpick test.
*To freeze this, bake as directed. When it cools, take it out of the loaf pan and wrap in plastic wrap. When you want to eat it, simply let it thaw!

Zucchini Brownies
2 c. grated zucchini or apple
1/2 tsp. salt
2 tsp. vanilla
1 1/2 tsp. soda
1 egg
2 c. flour
1/3 c. cocoa
1 1/4 c. sugar
1/2 c. oil

Instructions
Mix all together and beat. Put in 10 x 15 inch greased pan. Bake at 350 degrees for 20 minutes.
*To freeze, bake like normal, and then divide into individual serving sizes and wrap, then freeze. To serve, simply thaw!

For other great zucchini recipes, I recommend Annie’s Recipes. This site is great!