Is Life Possible Without a Weekly Grocery Run?: Food Storage to Flour Tortillas

Actually, it’s possible. For those of you new to the concept of storing food, from extra canned goods to long-term storage, the thought of this might seem as impossible as flying yourself to the moon. The premise to having food stored is simple: being able to be self-reliant, a.k.a. depending on no one thing (grocery stores, restaurants) except yourself in order to feed your family in case you don’t have access to food and water; in short, survive.

In the wake of event such as hurricane Katrina and others, many people in the US were in just this type of situation, namely, not having ACCESS to food, water, and other necessities. (This could turn into an emergency preparedness conversation real quick, so I am just sticking to food.) Now, you might be thinking to yourself, “Those people had their homes blown away; even if they did have food stored, they couldn’t have eaten it or transported it.” The answer still applies. The hurricane evacuees were bussed everywhere from cities up north, all the way to Texas and beyond. Many of the cities that they were moved to had a shortage of food because of the influx of evacuees. This now became an issue for not just the evacuees, but the regular residents, and food couldn’t get there fast enough to meet the demand. There are many amazing stories, but a message common in them is this: those who had prepared and set aside extra food faired better and even helped their neighbors and evacuates weather the hardship.

I have prescribed to the notion of storing extra food, off and on, for several years. During good personal economic times, I was better at it; it’s always easier to buy more when you have more money lying around. Now a days, everyone is hanging onto their pennies. As the price of food continues to rise little bit by little bit, I find my finances even more important to me than they have in the past. This week, I put myself to a challenge. Namely, could I survive this week (mentally and physically) without going to the grocery store or eating out, living on the food that I had stored. The answer is yes! It was hard for me to avoid the store though—for me, there is something reassuring about going to store each week or every other week (when I plan ahead for meals). I like going and buying milk, or veggies, or just going and buying something I can eat later in the week.
Here is my report on how I stretched the food I had, and how I used the stored foods to make items from scratch that normally I would have just gone and bought.

The first to go was the milk. As I got half-way through a gallon of whole milk (my family drinks it like crazy), I started diluting it for my toddler. After all, I pay the same price at the grocery store for one gallon of whole milk as I do for one gallon of 1 or 2%. I figured that having a glass of ½ whole milk and ½ water would equate to either 1 or 2% milk. Suddenly, my milk consumption slowed dramatically. Next to go was the bread. So, using only 6 ingredients, one of them being water, I made homemade bread from a recipe that start to finish is only 1 hour, and I have put this recipe to the test in the past. My family, who are all homemade bread purists (meaning they prefer the it-takes-all-day-to-make/rise-3-times bread) all couldn’t tell the difference between this recipe. Now, I got this recipe from www.pantrysecrets.net, so unfortunately I can’t post it on here. But with this recipe, I was able to make 2 loaves of bread for 25 cents each. That sure beats buying bread for $3-$5 dollars.

Lastly, for the sake of keeping this blog not too long, was tortillas. We like tortillas at my house, and this week we ran out. Usually, I would just go pay the $3 bucks and go on with life. But, this time I gave it a shot at home. I used the recipe below to make homemade flour tortillas for the first time. They were amazing! And, believe it or not, I was able to make 15 tortillas (the smaller variety) with only 2 cups of flour that I had sitting in my cupboard.

If you only count the milk, the bread, and the tortillas (there were more things, but for now I’ll just stick with this) I saved $15 dollars:
2 gallons of milk: $4 ($2 each)
2 loaves of bread: $8 ($3 and some change each)
1 bag of tortillas: $3

That said, there are so many more things that could be used to same money, from storing dried beans, flour and other staples, to just having an extra pound of ground beef in your freezer for when you might need it. Hopefully this inspires you to store a little extra of something you regularly eat, or perhaps just start making some things from scratch to save yourself a few bucks. These days, every dollar counts!

Flour Tortillas
(source:Food Storage Kit Recipes, Mesa Home Storage Center, Mesa, AZ)

2 cups all purpose flour (I used bread flour and it worked fine)
½ tsp. salt
¼ c. oil (I substituted liquid lecithin since I had that in my pantry)
2/3 c. warm water
Additional flour to roll out, or you can use spray oil and eliminate rolling out in flour.

Directions:
1. Combine first 2 ingredients either with your hands or in a food processor until mixture resembles fine crumbs.
2. Pour water into dry ingredients and fork it together; if you are using a processor, combine until a ball forms.
3. Pour dough onto a floured surface and knead until smooth.
4. Let dough rest for 30 minutes in a bowl covered with plastic wrap.
5. Remove from bowl; divide dough into 12-15 portions and roll into balls.
6. Roll out balls to paper thin; this is easiest between two pieces of plastic wrap. (For this and for kneading, I substituted spray oil for the flour, and in this step sprayed the oil on the dough and rolling pin and it worked great.)
7. Bake on a VERY HOT, UNGREASED griddle until freckled, about 20 sec. on each side.

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Life on a budget: Homemade Pasta Sauce

I was rather dismayed the other day when I went grocery and found that my favorite pasta sauce had gone up in price. I’ve been use to the “2 for 1” deal for so long that going back to paying full price pained me—I just couldn’t do it. I am picky about my sauce, and I didn’t want to buy a different brand. I left the store empty-handed, think that maybe pasta would be off the menu until the price(s) go back down. But these days, that’s just not realistic.

Before the recession, like many people, I went for things that were quick, or quicker. Not fast food quick, but let’s face it, when the fam is hungry and the dinner rush is on, it’s nice to be able to pop open a quality jar of spaghetti sauce without having to make it myself. Not so, these days. If it will save me some cash and won’t take me much longer to cook, I’d rather make it myself.

My solution? Homemade pasta sauce—for much less money and with ingredients that you most likely already have sitting in your pantry or kitchen. There is something about this that I love; knowing exactly what is going into my food—no preservatives, controlled salt content—love, love, love it! This recipe is pseudo bolognese in style with the carrot. If you looking for strictly marinara, simply omit the carrot.

Homemade Pasta Sauce

2 Tbs. olive oil

½ onion, diced

3 garlic cloves, minced (I love garlic, but you can add less if you like)

2 carrots, diced

1 (28 oz.) can whole tomatoes (.99 if you get them on a deal)

½ tsp. salt, or to taste

1 tsp. brown sugar

1 Tbs. oregano

1 tsp. basil

Pepper

Parmesan cheese

Directions:

1. Sauté onion and carrots until soft over medium heat, seasoning with salt and pepper and stirring so the onions don’t burn.

2. Add garlic and sauté about 2 minutes more.

3. Add all other ingredients and allow to simmer on low heat until sauce is a bit thicker and some of the liquid has evaporated. Use a potato masher to mash tomatoes. Serve with your favorite pasta and top with parmesan cheese!

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Mixed Green Salad with Artichoke, Cucumber, Feta, and Apple

What do you get when you take a seemingly boring salad and add a few healthy goodies? A very pleasing dish that can be eaten by itself, as a side, or brought for a party/get-together. For those of you watching your fat intake, this salad is a great dish, loaded with veggies and easy on the waistline. Notice that I have not said "balsamic vinaigrette," as I often prefer the ease and ability to control the amount oil and vinegar by themselves. If you are a major vinaigrette fan, however, simply toss in a teaspoon of dijon mustard to your emulsification of oil and vinegar.

Mixed Green Salad with Artichoke, Cucumber, Feta, and Apple:

2 handfuls of mixed greens (I like to buy them in a box at the grocery store)
1 jar of artichoke hearts, drained
1 cucumber, diced
3 stalks celery, thinly chopped
1 apple, diced with skin on
1/4 cup feta cheese
3 Tbs. olive oil
3 Tbs. (or to taste) good quality balsamic vinegar

Salt and pepper to taste

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3 Bean Chili

I am a huge fan of having food in the fridge that can be ready to eat in a matter of minutes. I especially like said food when it is healthy, packed with nutrients, and doesn’t suck half my day preparing it. This is dish that can be ready to eat in 20 minutes and can be prepared mostly from goods in your pantry. Consequently, it is also a big group pleaser, where you can add tasty side dishes/breads or whatever strikes you given the moment or the season.

This version can be as mild or as spicy as you like it. This recipe is more on the mild side, but if you want to give it some kick, add chili powder, making sure to remember that a little goes a long way. When adding chili powder, I start with a sprinkle and work my way up, tasting as I go. A good tip to remember is that while you may enjoy spice, your guests may not.
3 Bean Chili:

1 lb. ground beef
2 Tbs. olive oil
2 medium onions
3 stalks celery
3-4 cloves of garlic, minced
1 can green chilies (either diced, or buy them canned whole and dice them yourself—I prefer the latter).
2-3 smaller cans diced tomatoes, or 1 large
1 can tomato paste
1 can great northern (white) beans, drained and rinsed
1 can black beans, drained and rinsed
1 can pinto beans, drained and rinsed
1 can corn, undrained
1-2 Tbs. cumin
Salt and pepper to taste.
Chili powder (optional)

Directions:
1. In a very large pot (cast iron is my fav, or Le Creuset) Saute onions and celery in olive oil until softened. Removed from pan and set aside.
2. In the pan you just used to sauté the onions, without washing the pan, add the meat (seasoned with salt and pepper, about 2 tsp. salt and ¼ tsp. pepper) and brown—this will allow the flavors of the onions to be incorporated into the meat.
3. Add the onions, celery, and garlic, and chilis to the meat and cook on medium-low for 3-4 minutes to cook garlic, stirring a few times to combine. Note: you can drain the meat first, but if you buy lean meat, you don’t necessarily have to.
4. Add remaining ingredients and bring to a boil for one minute. Removed from heat and serve immediately, or the same day.

Serve with cheddar cheese, sour cream, corn bread, or by itself!

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Factoid: Onions and Iodine

With the latest craze in recent years to do away with regular table salt in favor of the kosher variety, some people have been asking the question: Where’s the iodine in our diet? Up until this mod trend, iodine was added to table salt to ensure that people were getting their dose of iodine.

I am not a nutritionist by trade, nor do I purport to be a physician, but like any curious, regular American, I was interested when this topic came up a couple weeks ago. Where do I get my iodine from in my diet if I no longer get it as a regular source from table salt? My first response was ONIONS! (At least something stuck from my high school biology class many years ago.)

A great site to check out is http://www.oralchelation.com/technical/iodine.htm. (Note: I used this site soley for the purpose of information. I haven’t bought or researched any of the products they sell.)

From their site, some signs of iodine deficiency include:

In newborns: cretinism-delayed growth and swollen features
In others: goiter enlarged thyroid gland
Lack may lead to
Slowed mental reactions
Dry hair
Hardening of the arÜteries
Obesity and lethargy
Intolerance to cold
Deficiency during pregnancy and infancy can produce mental and physical retardation

Scary, right! Who knew. So let’s get right to it—sources where get iodine in your diet, also from the above mentioned site:

Sources of Iodine Include:
Onions
Seafoods
Iodized and sea salts
Seaweed (kelp)
Vegetables grown in iodine-rich soil

Interesting, sea salts can be a good alternative to Kosher salts. I am a fan of getting the nutrients in my diet wherever I can, so here are some ideas to get more onions in your diet if you don’t eat them regularly, or if you aren’t a seafood fan:

1. Carmelize ¼ onion and put it on a sandwich (I am not a fan of raw onions, plus they leave you stinky!)
2. Tacos, fajitas, chili, soups, all area great place to add ½ of an onion or more.
3. Bean salads with onions—great way to get a source of lean protein and iodine at the same time!

In the wake of a host of medical problems plaguing people all around us, from heart failure, hardened arteries, thyroid problems, obesity, and more, let us remember our friend the onion and pay tribute to the wonders that it provides us and the health that we enjoy from it!!

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Salmon Salad Sandwich

A new take on an old fav that is quick, easy, healthy, filling, and tastes amazing! I make this when I need a quick, healthy meal, or just want a light dinner. Salmon has such a great flavor, and I love that I feel healthy after eating it. You’ll notice that there is only 2 Tbs. of mayo in this recipe—it holds together perfectly and isn’t dry, but if you are a mayo lover, you can always add more. Just keep in mind that as you up the fat content, each serving will pack more punch in the fat department. Happy eating!

Salmon Salad Sandwich

14 oz canned salmon
3 stalks celery, diced
½ cup red onion, diced, 2 Tbs. mayo
½ tsp. lemon juice
1-2 Tbs. Dijon
1 Tbs. red wine vingar
1 ½ tsp. dill
½ tsp. salt
½ tsp. olive oil for sautéing red onion

Makes 2 ½ cups.

Sautée red onion in ½ tsp. olive oil until soft. If you like, you can omit this step and add the raw onion right into the salad. I find that the warm onion does wonders to meld the flavors of this dish. Also, if you are using dry dill, crush it between your fingers to activate the great flavor. Combine all together and serve with a piece of whole grain toast, whole wheat pita, or whole wheat tortilla. For ultra low carb, eat it by itself or on a leaf of lettuce.

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Factoids and Findings: Eating Out When Family Is In Town

My family are honorary Italians--where there is family, there is food! The two are almost inseparable at all family reunions, get-togethers, and when someone is in from out of town, we are out on the town dining at tasty eateries. Why? I suppose because the visiting member likes to celebrate the time away from home, and some guests would rather save you the trouble of cooking--afterall, they can "eat in" back home.

This was the case for me last week. I absolute adore having family in town, and it messes with the routeen big time, to be sure. But then life goes back to normal and the fun is over. Some things don't leave though...like the 5 lbs. that can quickly find itself to your waistline in the process of vetting the local hipster eateries. In my latest quest to be more informed, cut the bad and add more good to my diet, I embarked on a dangerous quest: watching calories while family is in town.

For three whole days, I became one of "those people." You know who I'm talking about--the annoying person asking about calories at the ORDER HERE window, or the person asking for nutritional values before ordering. To those of you who've ever tried to eat smart while your family is in town, this is for you. Here we go...

One best practice I've heard is that although you can't control the fact that you are going out and about to consume lucious fat-filled, high calorie foods, you can control what restaurants are in the pot for choosing. A spot I thought might do? Paradise Bakery. While there were no "nutritional values" available (note--you can get them online, but the staff wasn't very helpful in store with finding a copy), so I opted for a turkey wrap with no mayo. Turns out I made a great choice--cut down on the fat and still had a tasty, filling meal...okay, I don't really consider a 1/2 turkey wrap a meal, but I'm trying to. Portions, they tell me.

I went home and checked out the nutritional values online, just to see how I did. I can tell you the wrap was great, but I was shocked at how much punch those seemingly healthy sandwiches can pack. A member of our party had a turkey sandwich with cranberries--sounds nice and anti-oxidenty, right? Wrongo--over 500 calories for one sandwich. Ouch! When most of us should definitely be consuming well under 2000 calories per day, that could potentially be 1/3 of your day right there! Let's assume you're you're thinking 1/3 of your day sounds right--three meals a day--all that jazz. Well, factor in snacks, drinks, and possibly one of those lovely chocolate cookies they give you, and you are toast my friend. Finding: it pays to be informed, even at the "healthy" places.

Last stop to report about: The Nordstrom Cafe. Okay, YES, guilty of hunger while shopping. But how bad could it really be? There are tons of salads, soups, and yummy pasta dishes. Well, again, here goes the report. I asked for nutritional values BEFORE I ordered--smart move. In the past, I've treated myself to their wild mushroom ravioli. Sounds impossible, but it rivals high end restaurants in quality and flavor--seriously. And, how can bad can a pasta dish really be, calorically speaking? This one turned out to be over 1000 calories. Yes--one thousand, for 8 raviolies. There is a price for flavor, often in the fat department in the form of butter, cheese, and cream. What about a cup of tomato soup? 500 calories +. Finding: (besides being clueless about pasta--really didn't think it was THAT bad), seemingly harmless can be deadly. Sidenote: I still ordered the ravioli--I told you it was the best. But, I divided the portion. We can still eat the good stuff, just less of it, taking it light elsewhere.

In review: I can't tell you how literally frightened I was, not to sound too melodramatic, but seriously, up 'til now have NOT, repeat, NOT EVER been a calorie counter/watcher. Now, having gotten religion and having become more aware--striving to be informed about the foods out there--I just don't have the desire to go eat out anymore. There is so much more nutritional value, less sodium, less fat, and more fiber in my own kitchen than at a restaurant. Quite depressing really--I love eating out. But, it's okay because I am determined not to ever be one of the millions of Americans who are diabetic and obese from poor nutrition. It's a daily effort, and it takes discipline. Finding: here's to the next generation of healthy kids...and low-cal Italiano :)

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