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EMERGENCY PREPAREDNESS

STOCKPILE
HANDBOOK
COOKBOOK
AND

Eat welleven without power!


PROVIDE D BY

Schoharie News
The

P.O. Box 162 283 Main St. Schoharie, NY 12157


Phone (518) 295-7515 Fax (518) 295-7519
TheSchoNews@gmail.com TheSchoharieNews.com

This handbook is provided free of charge. It is the hope of


The Schoharie News and Schoharie County Life that the
information contained in this booklet will assist you during
an emergency involving a power outage.
The information is provided to you in good faith, and neither The Schoharie News nor Schoharie County Life may
be found liable for inaccuracies or omissions. No warranty
is expressed or implied. You should always use common
sense when faced with an emergency.
You are granted permission to reproduce this booklet exactly
and only in its entirety. You may not add, delete, or change
any information contained herein.

Emergency Preparedness Stockpile Handbook and Cookbook

Contents
Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
What to Stockpile . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Storing your Stockpile . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Refreshing or Rotating your Stockpile . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Expiration Dates . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Stockpiling on a Budget . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Building your Kit . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Use the Buddy System . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
More Stockpiling Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
A Few Words about Water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Sanitation during a Disaster . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Kitchen Utensils and Supplies Checklist . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Grocery ChecklistPerishables . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Grocery Stockpile Checklist . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Emergency Supplies Checklist . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Daily Food Plan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Cooking without Power . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Starting a Fire without Matches . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

Emergency Preparedness Stockpile Handbook and Cookbook

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Introduction
Emergenciessuch as tornadoes, floods, storms, earthquakes, or even disease outbreakscan happen unexpectedly. You may be without electricity, refrigeration, clean tap water, or phone service
for days or weeks. In some cases, such as during a disease outbreak, you may be asked to shelter-inplace to keep safe. Thats why having an emergency preparedness stockpile is important.

What to Stockpile
All Americans should have at least a three-day supply of food and water stored in their homes, with
at least one gallon of water per person per day. If you have the space, experts recommend a weeks
supply of food and water. Choose foods that dont require refrigeration and are not high in salt,
which will make you thirsty. Your stockpile should also contain flashlights, a manual can opener, a
radio, batteries, and copies of important documents. Depending on your familys needs, you may
also need medical supplies, pet food, contact lens solution, or diapers.
If its too expensive to buy everything for your stockpile at once, pick up one or two items each
time you go to the grocery store. Stock up on canned vegetables or batteries when there is a sale.
Bulk club stores can also help you save money on your supplies, especially if you split a case with
a friend, co-worker, or neighbor, who can serve as your preparedness buddy.
Once youve assembled your stockpile, put it where you wont be tempted to borrow from it the next
time you run out of batteries or need beans for a recipe. Remember: Your stockpile is for emergencies!

Storing your Stockpile


Its best to store your stockpile somewhere that is easy to access during an emergency. A cool, dark
place is ideal. Be sure not to store your food close to any solvents or cleaners that can leak or transfer
fumes, or in an area of the house that is at risk for flooding. Use a black permanent marker to record
the expiration dates on your food containers.
Keep your supplies together in a box or plastic bin that can be kept tightly closed to protect contents
from humidity or pests. Its also handy to keep all your supplies together in case you have to evacuate
quickly, such as during a hurricane. In a pinch, a laundry basket can make an easy storage container.
If you live in an apartment or small home and are short on space, be creative. Compact wrapping
paper bins can be used to store canned food. Risers can make more space under the bed. Many people have unused space behind or under the sofa. Have a dishwasher but dont use it? Make the most
of the empty space by store your supplies there!

Refreshing and Rotating your Stockpile


Its best to check your emergency preparedness stockpile once or twice a year. When its time to
change your clocks for daylight saving time, take a look at your stockpile. Discard anything that
has expired or is leaking or damaged. If youve borrowed items from your stockpile, make sure to
replace them. Place the newer items in the back of your stockpile and rotate the older ones to the
front. Use stickers to mark the dates when you added supplies to your stockpile. And be sure to
change the batteries in your smoke and carbon monoxide detectors when you change your clocks!
Emergency Preparedness Stockpile Handbook and Cookbook

Expiration Dates
The easiest way to tell if your foods are still usable is by checking their expiration dates. Bottle water
can go bad eventually, so look for a stamped date on your water containers. Experts recommend rotating your bottled water supply every six months.
Sometimes canned foods dont have expiration dates or have dates that arent legible. So how do you
tell if the food is still good? According to the U.S. Department of Agriculture, high-acid canned foods,
such as tomatoes, grapefruit, and pineapple, can be store for a year to 18 months. Low-acid canned
foods, such as meat, poultry, fish, and most vegetables, will keep two to five years if stored properly.
Beyond expiration dates, you should physically examine. the contents of your stockpile to make sure
they are still fresh. Check that none of your boxes or food containers have signs of pests or have
been crushed or have opened. On cans, look for rust, bulging, punctures, dents, or leaks. Never eat
any food if its packaging or contents have come in contact with flood water or has been in a fire.
Look for leaks or corrosion on batteries, and dispose of them carefully, recycling them if possible.

Stockpiling on a Budget
Your first step should be to look at an emergency stockpile checklist. This will help you get an idea
of the dierent things that should go into an emergency preparedness kit and help you come up
with a plan for building your own kit.
Though the list may seem daunting at first, youll likely find that you already own a lot of the items
youll want to include in your kit. Start the process by pulling together items you have on hand at
home. For example, you may have enough canned goods to start your food stockpile or extra bandage
that can go into your emergency first aid kit. Once youve pulled together the items you have, check
them o the list and start making a plan for the others. See pages 911 for checklists.

Building your Kit


As you build your preparedness kit, dont feel like you have to do it all in one day. It will likely be easier
on your budget if you spread out your purchases over several weeks or months.
Consider adding a few extra dollars to your weekly shopping trip and buy just a few items to stockpile
each time. Keep an eye out for sales. Carry your checklist with you so youll know what you still
need when you find a good deal.
Take a lesson from families that save on groceries regularly by shopping at stores that oer double
coupons and by buying store brands. Canned foods are often less expensive to stockpile than other
ready-to-eat boxed foods, but watch out for high sodium! You dont want foods in your stockpile that
will make you thirsty. Clean water supplies may be limited during an emergency or disaster situation.

Use the Buddy System


Look for deals at bulk grocery stores. While you might have to buy more than you need, consider
partnering with a neighbor or friend and build your kits together. This way, youll both reap the
benefits of the discounted goods.
Emergency Preparedness Stockpile Handbook and Cookbook

As an added benefit, partnering with someone is a great opportunity to talk about your familys
emergency preparedness plan and make sure that you are doing everything you can to be ready for
the next one.

More Stockpiling Tips


Dont know what to do with those extra napkins or plastic forks and spoons you receive at fast
food restaurants or with your take-out food? These freebies make great additions to your emergency supply kit.
Free condiment packets, such as mayonnaise, ketchup, jelly, or taco sauce, can add some flavor to
meals during an emergency. Expiration dates vary and are not usually marked on the packets, so
throw them out after a few months or if they are punctured, become hard, or are rancid.
Go veggie! You can save a bunch on your stockpile by bypassing meat products and loading up
on canned vegetables and fruits. Canned bean are also a great option, because theyre filling and
pack a lot of protein.
Take a tip from your grandparents and grow your own food! A few dollars in seed packets can
yield enough canned tomatoes, cucumbers, and green beans to last you for months! Visit your
local Cooperative Extensions website for canning information and look for supplies online.

A Few Words about Water


Whether youre drinking, cooking, or taking a shower, water is essential to everyday life. After an
emergency, such as a tornado, flood, or earthquake, the water that comes out of your tap might not
be safe to drink, if its running at all. Thats why you need to have at least a three-day supply of bottled water stored at home at all times.

How Much Water to Store


You should have at least one gallon of water per person per day in your emergency stockpile. For
example, if you have three people in your family, you should have nine gallons stored. And thats
just for drinking.
The average American uses 80 to 100 gallons of water per day, including flushing the toilet, showering, handwashing, and cooking. In the case of a storm or unexpected water supply interruption
in your community, you could be without water much longer than three days. So if you have the
room, its a good idea to store extra bottled water.
Take a look at your household and think about how much water you use. Keep in mind that children,
nursing mothers, and sick people may need more water. Dont forget to set aside a water supply for
your pets, and if you live in a warmer climate, you should stockpile additional bottles of water. Consider extra water for food preparation, such as cooking pasta, making soups, etc.
Beyond your home, its also smart to have extra water at your workplace. Stash a personal supply
under your desk or in your locker. Ask your employer to purchase emergency supplies such as water
and food, in case you have to shelter in place at work. The Federal Emergency Management Agency
(FEMA) also recommends keeping water among the emergency supplies you store in your car.

Emergency Preparedness Stockpile Handbook and Cookbook

Where to Acquire Water for your Stockpile


For the safest and most reliable water supply, purchase commercially bottled water (the kind you
find in your local grocery store). Keep bottled water in its original container, and dont open it until
you need to use it.
You can bottle your own tap water, but make sure you use the right kind of bottles and sanitize
them first. Never reuse milk or juice bottles, for example, because they may have bacteria. FEMAs
website, www.fema.org, has instructions on how to bottle your own water.

How to Store your Bottled Water Stockpile


Dont stack your water bottles, because this could cause them to leak. Its best to store your stockpile
somewhere that is easy to access during an emergency. The ideal location is a dark, cool, dry place,
away from solvents or cleaners that can leak or transfer fumes. Be sure to keep your supply in an
area of the house that is not at risk for flooding.
Look for the use by date on your drinking water for best quality. Rotate your stockpile at least
twice a year, and replenish any bottles that may have leaked. A good reminder is to check your
emergency supplies when you change your clocks for daylight saving time.

When to Use your Emergency Water Supply


You definitely need to use your emergency water supply if your tap water stops working, but there are
also occasions, such as floods or contamination, when tap water becomes unsafe to drink. In the event
of an emergency, follow advice from local ocials. Your health department or public water authority
may issue alerts advising you not to use tap water for drinking, eating, brushing teeth, or bathing.
In an emergency where your only option is to use water that may not be safe as is, boiling water or
disinfecting it with chlorine bleach or tablets may be an option. The Environmental Protection
Agency (EPA) oers instructions on its website, www.epa.gov, for safely treating water.

How Do I Clean my Hands?


When our hands are dirty, most of us grab some soap, turn on the faucet, and scrub away without
even thinking about how easy it is. But if you dont have running water, youre quickly learn to miss
that flow from the tap. To keep your hands clean during an emergency, include some alcohol-based
sanitizer and moist towelettes in your emergency stockpile. Look for a sanitizer that is at least 60
percent alcohol, and save your bottle water for drinking.

Water Purification
There are several ways to purify water to make it usable for bathing, cleaning, washing, and even
cooking and drinking, depending on the impurities. Invest in a test kit for your preparedness stockpile. Some contain a one-time test for just one impurity (such as chlorine or pesticides), and some
contain several tests for multiple impurities. Prices range from $20 to more than $500. Get a kit
that provides results at home and that covers a wide range of impurities. Bear in mind, though, that
no test can identify all impurities. When in doubt, dont use the water!

Filtration
The most convenient method to filter water is by commercial filter. Use a gravity system, such as
Brita or Pur. Keep an extra pitcher and filter cartridge in your emergency preparedness kit. If you

Emergency Preparedness Stockpile Handbook and Cookbook

have no access to a gravity system, you can get good results by using coee filters, paper towels, cheesecloth or a cotton plug in a funnel. Even a clean white t-shirt can work in a pinch. Filter the water
several times, then test it for contamination. Take further steps to purify the water, if necessary.

Bleach
Household bleach is typically between 5.25 percent and 8.25 percent chlorine. Avoid using bleaches
that contain perfumes, dyes, and other additives. Be sure to read the label. Cloudy water should be
filtered before adding bleach. Place the water in a clean container. Add the amount of bleach according to the following table. Mix thoroughly and let stand for at least 60 minutes before drinking.
Caution: Bleach will not kill some disease-causing organisms commonly found in surface water.
Bleach will not remove chemical pollutants.
Treating water with household bleach containing 5.25 to 8.25 percent chlorine
To treat this much water
1 quart/1 liter
1/2 gallon/2 quarts/2 liters
1 gallon
5 gallons
10 gallons

Add this much bleach


5 drops
10 drops
1/4 teaspoon
1 teaspoon
2 teaspoons

Boiling
If your tap water is unsafe, boiling is the best method to kill disease-causing organisms. If tap water
is unavailable, the following may be considered as potential water sources. Water taken from these
sources should be boiled before drinking.
Rainwater
Lakes
Rivers and streams
Natural springs
Ponds
Caution: Many chemical pollutants will not be removed by boiling. Cloudy water should be filtered
before boiling. Bring the water to a rolling boil for at least one full minute. Let the water cool before
drinking. Add two drops of household bleach per gallon to maintain water quality while in storage.

Water Purification Tablets


You can purchase these at sporting goods stores. While this is not the best-tasting method, protection from bacteria is worth a bitter taste.
Iodine tablets are the most commonly sold purifying tablets, but you can also use chlorine tablets
with the same result. Follow the supplied directions. The tablets are most eective when the water
you are purifying is 68F (21C) or warmer. They will kill bacteria living in your water. These tablets
are used most often by campers in the wilderness. Pregnant women, women over 50, people with
thyroid problems, and those taking Lithium should consult a doctor before using iodine tablets.

Emergency Preparedness Stockpile Handbook and Cookbook

Sanitation During a Disaster


Inadequate sanitation will lead to illness and death. Untreated sewage can pollute fresh water supplies such as streams and ponds, attract flies and other pests, and promote the spread of disease.
Proper sanitation is essential to your survival.
If you are without water during a disaster, you will not likely be able to flush your toilet. In fact, you
may not be able to use the toilet at all, if you are flooded out or your homes structure has become
compromised, and you are forced to leave. If you find yourself without a proper bathroom, youll
need to find a safe, private place to create a makeshift outhouse. Be sure the location is away from
food and any potential water sources.
Your outhouse can be a simple as a five-gallon bucket with a toilet seat on it, surrounded by sheets
or blankets hung from tree branches. As the bucket fills, empty it in a large pre-dug pit and cover
it with some dirt. When the pit becomes full, cover it well with more dirt and start another pit
nearby, to keep it all in one place. Over time, the waste will break down and be useful as compost!
You can encourage the composting process by adding leaves, grass, and other vegetation before you
cover the waste with dirt.
Alternatively, you can find pop-up surrounds made especially for temporary outhouses online and
at sporting goods stores. But youll still have to take the same steps to empty and bury the waste as
above. And if you want to make an investment, you can purchase a composting toilet. These can
easily be found online.
Think about your familys needs and any unique circumstances they may have. Plan for the smallest
child to the eldest adult in your group. Remember, in crisis, normal routines are disrupted. Family
members bodily functions may become compromised from fear, stress, and adjustment to a dierent
kind of diet. Be prepared for vomiting and diarrhea. Stock supplies to maintain cleanliness and personal hygiene.

Emergency Preparedness Stockpile Handbook and Cookbook

Kitchen Utensils and Supplies Checklist


Keep a separate box stocked with these items near your food storage.

Manual can opener!


Cooking

Sterno cans
Matches with waterproof container
Lighters
Newspaper
Kindling wood
Propane

Pots and pans


Large skillet
Small skillet
Large saucepan
Small saucepan
Stew pot
Stock pot
Cookie sheets

Prep and Serving

Serving/mixing bowls
Platters or trays
Large knives
Large spoons
Wooden spoons
Measuring spoons and cups
Whisk
Ladle
Metal spatula
Hot mitts
Rolling pin
Long tongs

Serviceware
Plates
Bowls
Cups
Glasses
Flatware

Aluminum foil
Regular
Heavy duty

Storage jars

Wash and store used jars from


spaghetti sauce, salsa, peanut
butter, mayonnaise, etc.

Storage bags with zipper lock


Gallon
Quart
Sandwich

Cleaning

Paper towels
Dish soap
Bar soap
White vinegar
Moist towelettes

Grocery ChecklistPerishables
Perishable when purchased. Use entire package. Do not store after opening.

Breads

Sandwich
Rolls
Breakfast type

Cheese

Other Dairy

Butter or margarine
Eggs
Milk
Yogurt

Cheddar
Swiss
Mozzarella
Parmesan

Emergency Preparedness Stockpile Handbook and Cookbook

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Grocery Stockpile Checklist


Nonperishable if unopened. Good for long-term storage.

Water, bottled
Juice, 100%, bottled
canned, or boxed
Grape
Apple
Orange
Pomegranate
Grapefruit
Lemon

Milk, canned,
bottled, or boxed
Beverages, other
Coffee, instant
Tea, instant or bags
Hot cocoa mix

Vegetables, canned

Corn
Green beans
Peas
Carrots
Beans (garbanzo/chickpeas, black, etc.)
Potatoes
Spinach
Other greens

Fruits, canned

Applesauce
Mandarin oranges
Peaches
Pears
Cherries
Fruit cocktail
Blueberries
Pineapple
Pumpkin
Raisins

Meals, canned
Spaghetti
Ravioli
Chili
Stew

Meats, canned
Tuna
Mackerel
Vienna sausages

Dried/chipped beef
Chicken
Ham
Spam
Salmon

Soups, canned
Chicken noodle
French onion
Vegetable
Beef
Chowder
Bouillon/broth

Spreads

Peanut butter
Almond butter
Cashew butter
Strawberry jam
Raspberry jam
Grape jelly
Orange marmalade
Lemon curd

Crackers (low salt)

Cornstarch
Yeast
Flour
Sugar
Molasses
Honey
Maple syrup
Vanilla
Baking cocoa
Cider vinegar
Oil

Tomatoes
Whole
Crushed
Sauce
Paste

Sauces

Spaghetti
Salsa

Cereal

Dry
Oatmeal, instant

Saltines
Melba toast
Buttery type
Graham
Animal

Dressings, bottled

Condiments

Spices, herbs (dry)

(single-use packets)
Mayo
Ketchup
Mustard
Relish

Snacks

Energy bars
Granola bars
Cookies
Candy

Staples

Rice
Pasta, dry
Potato flakes, instant
Biscuit mix
Oatmeal
Baking soda
Baking powder

Emergency Preparedness Stockpile Handbook and Cookbook

Italian
Ranch
Bleu cheese
Thousand Islands

Pepper
Salt (limit if water is
scarce)
Celery flakes
Thyme
Oregano
Rosemary
Cinnamon
Ginger
Garlic powder

Gravy mixes (dry)


Beef
Chicken

Pet foods
Dog
Cat
Other

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Emergency Supplies Checklist


Keep a separate box stocked with these items near your food storage.

First aid kit

First aid manual


Assorted adhesive bandages
Gauze
Medical tape
Sheets
Germicidal hand wipes or alcohol-based
hand sanitizer
Antiseptic wipes
Saline solution
Ace bandage
Non-latex gloves
Antibacterial ointment
Scissors, small
Tweezers
Emergency blankets
OTC medications, such as acetaminophen,
ibuprofen, anti-diarrhea, antacids, allergy

General Supplies

Candles
Bleach and medicine dropper
Batteries
Hand sanitizer
Flashlights
Radio
Prescriptions
Matches in waterproof container
Utility knife
Paper, pens, permanent markers
Whistle
Fire extinguisher, ABC type
Needles and thread
Scissors
Duct tape
Compass
Local maps
Shovel
Hammer or mallet
Work gloves
Dust masks
Eye goggles
Reflective vest
Garbage bags
LED lantern with batteries
Glow sticks
Cell phone charger
Rope or string
Hand warmers

Emergency Preparedness Stockpile Handbook and Cookbook

Copies of important documents


Preparedness/evacuation plan
Contact information of loved ones
Birth, marriage, death certificates
Insurance policies
Will
Contracts, deeds, stocks, bonds
Passports
Social Security cards
Immunization records
Bank account numbers
Credit card account information
Inventory of valuable possessions

Baby needs

Food/formula
Bottles
Diapers
Prescription medications
Blanket
Toys
Clothing

Personal needs

Toothbrush
Toothpaste
Shampoo
Feminine hygiene supplies
Prescription medications
Sleeping bags or blankets
Pillows
Clothing
Toilet paper
Brush and comb
Towels
Tent or sheets/blankets to make one

Pets

Veterinary records
Pet photo
Leash
Food
Food bowls
Treats
Prescription medications
Nail clippers
Brush
Flea control
Blanket and/or bed
Toys
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Use this space to add to your own lists


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Emergency Preparedness Stockpile Handbook and Cookbook

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Daily Food Plan


(adapted from choosemyplate.gov)

The Five Food Groups


Vegetables Eat 2-1/2 servings every day (see chart on next page)
Eat red, orange, and dark-green veggies like tomatoes, sweet potatoes, and broccoli in main dishes.
Add beans or peas to salads (kidney or chickpeas), soups (split peas or lentils), and side dishes (pinto
or baked beans), or serve as a main dish. Fresh, frozen, and canned vegetables all count. Choose
reduced sodium or no-salt-added canned veggies.
Fruits Eat 2 servings every day (see chart on next page)
Use fruits as snacks, salads, and desserts. At breakfast, top your cereal with bananas or strawberries;
add blueberries to pancakes. Buy fruits that are dried, frozen, and canned (in water or 100% juice),
as well as fresh fruits. Select 100% fruit juice when choosing juices.
Grains Eat 6 servings every day (see chart on next page)
Substitute whole-grain choices for refined-grain breads, bagels, rolls, breakfast cereals, crackers, rice,
and pasta. Check the ingredients list on product labels for the words whole or whole grain before
the grain ingredient name. Choose products that name a whole grain first on the ingredients list.
Dairy Get 3 servings every day (see chart on next page)
Choose skim (fat-free) or 1% (low-fat) milk. They have the same amount of calcium and other essential
nutrients as whole milk, but less fat and calories. Top fruit salads and baked potatoes with low-fat
yogurt. If you are lactose intolerant, try lactose-free milk or fortified soymilk (soy beverage).
Protein Foods Eat 5-1/2 servings every day (see chart on next page)
Eat a variety of foods from the protein food group each week, such as seafood, beans and peas, and
nuts, as well as lean meats, poultry, and eggs. Twice a week, make seafood the protein on your plate.
Choose lean meats and ground beef that are at least 90% lean. Trim or drain fat from meat and remove skin from poultry to cut fat and calories.

Salt
If clean water is scarce, youll want to watch your salt intake. With a balanced diet, you get enough
salt for your bodys needs, anyway, so do not use any additional salt. Use herbs, spices and flavorful
foods, and youll never miss it.

Calculating How Much Food to Stockpile


Your going to need to do some figuring here. Every family eats a little dierently, based on likes,
dislikes, allergies, special dietary needs, age, and so on.
Young children, because of their lighter weights, may eat less. Teenagers will likely eat more. An
average is used in the chart below. If your family has teenagers or is more active than average, increase
your daily needs slightly to accommodate this.
Keep in mind that calculating by volume does not take into consideration the actual calories and
nutrients in each serving. For example, a cup of spinach has less calories and dierent nutrients
than a cup of sweet potatoes. But it is a good ballpark method to make sure you get a good variety
of the foods and nutrients you need each day.

Emergency Preparedness Stockpile Handbook and Cookbook

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Increased physical activity will certainly change your meal plan. In a disaster situation, you may
need to walk more, chop wood, haul water, and even till, plant, and harvest a garden, if youre without
power for a very long time. To be secure, stockpile more than you think youll need.
Refer to the chart for the dierent options in each category, and calculate each persons daily amount
of food intake for each category. Total up each category for a family total for that day. Vary the
foods within each category to provide a well-rounded diet.
TIP: Create a series of menus now, so youre not under pressure to eat well when an emergency
happens. Collect the menus in a 3-ring binder, and keep it with your stockpile. Remember, storing
the information on your phone or computer will do you no good if the power goes out and your
batteries are exhausted.

DAILY NEEDS PER PERSON


Category

No. of Servings

1 Serving Equals

Vegetables

2.5

1 cup raw or cooked vegetables or vegetable juice;


2 cups leafy greens
1 cup of raw or cooked fruit or 100% fruit juice;
1/2 cup dried fruit
1 slice bread; 1/2 cup cooked rice, cereal, or pasta;
1 ounce dry cereal
1 cup milk (canned, bottled, or boxed), yogurt, or
fortified soymilk; 1-1/2 ounces cheese
1 ounce lean meat, poultry, or fish; 1 egg;
1 tablespoon peanut butter;
1/2 ounce nuts or seeds; 1/4 cup beans or peas

Fruits

Grains

Dairy

Protein Foods

5.5

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Example 1 One-day Food Needs


Family with two adults and two children under age 12
This example relies mostly on canned foods with a family who has no special dietary needs or picky
eaters. Assuming the same amount of food is eaten by each of the four family members, each serving
is multiplied by 4.

Category

No. of Servings

Food Item

Multiplied x 4

Vegetables

2
.5

1 cup V8 vegetable juice


1/2 cup spinach

4 cups V8 vegetable juice


2 cups spinach

Fruits

1
1

1 cup peaches
1/2 cup raisins

4 cups peaches
2 cups raisins

Grains

2
2
2

2 slices bread
1 cup pasta
2 oz. dry cereal

8 slices bread
4 cups pasta
8 oz. dry cereal

Dairy

1
2

1 cup milk
3 oz. cheese

4 cups milk
12 oz. cheese

3 cup milk
2.5 oz. canned chicken

4 cups milk
10 oz. canned chicken

Protein Foods

3
2.5

The totals in the last column show you how much food to store for just one day.
The menu would look like this:
Breakfast: V8 vegetable juice, cereal with milk, raisins
Lunch: peanut butter sandwiches, peaches
Dinner: chicken, pasta, spinach
Snack: cheese
Extras: coffee, pasta sauce, cookies

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Example 2 One-day Food Needs


Family with two adults and two children under age 12
This example relies mostly on canned foods with a family who has no special dietary needs or picky
eaters. Assuming the same amount of food is eaten by each of the four family members, each serving
is multiplied by 4.

Category

No. of Servings

Vegetables

1
1
.5

1 cup corn
4 cups corn
1 cup rice
4 cups rice
(salsa in burrito from lunch)

Fruits

1
1

1 cup orange juice


4 cups orange juice
(applesauce in pancakes from breakfast)

Grains

4
2

4 applesauce pancakes
1 pita

Dairy

(cheese on burrito from lunch)

Protein Foods

4
1.5

Food Item

4 oz. ham
1/4 cup hummus

Multiplied x 4

16 applesauce pancakes
4 pitas

1 (16 oz.) canned ham


1 cup hummus

The totals in the last column show you how much food to store for just one day.
The menu would look like this:
Breakfast: orange juice, applesauce pancakes (see recipe)
Lunch: salsa chicken burrito (see recipe)
Dinner: ham with cherry sauce (see recipe), corn, rice
Snack: hummus with pita bread (see recipes)
Extras: coffee, maple syrup, cookies

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Cooking without Power


Even without power, you can cook nutritious meals for your family using any of the alternative
cooking methods described below.
Keep an ABC fire extinguisher nearby, and never leave a fire unattended!
CAUTION: Do not use any of these methods of cooking inside a house, garage, or any other
building. You risk death by carbon monoxide poisoning and fire!

Gas Grill
If you have a gas grill, keep an extra full tank of propane in a safe place for an emergency.

Solar Oven
This kind of oven uses the suns heat to cook, not the sunlight itself. Purchase one or make your
own from existing materials you have around the house. Crock-pot recipes adapt well to this method
of cooking. Expect longer cooking times compared to other cooking methods.
Follow these steps to build your own solar oven.
Materials
Large heavy-duty cardboard box, approximately 3 feet long x 3 feet wide x 2 feet high
Smaller cardboard box, approximately 2 feet long x 2 feet wide x 1 foot high
Heavy-duty aluminum foil
Lots of small rocks, 3- to 4-inch diameter
Old blanket, cut into 2-foot-wide strips
Gaers tape (more heat resistant than duct tape)
Large piece of clean glass or clean, unpainted metal
Instructions
Choose a dry place that will get plenty of sun. You can also set the finished oven on flat stones or a
sturdy table surface. Line the inside of the larger box with heavy-duty aluminum foil, shiny side up.
Secure with gaers tape. Position the box in place now, because it will become very heavy. Fill the
bottom completely with one layer of rocks. Line both the inside and the outside of the smaller box
with heavy-duty aluminum foil, shiny side up. Secure with gaers tape. Place smaller box inside
large box and stu gaps evenly with strips of blanket. Place your pot of food inside the smaller box.
Cover with glass or metal. Now youre cookin!

Stacked-stone Fireplace
This option is almost self-explanatory. It is a fireplace made of dry-stacked stone. No mortar is used.
This method dates back thousands of years.
Follow these steps to build your own stacked-stone fireplace.
Materials
Flagstone
Sod

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Instructions
Choose a safe location for the fireplace. Start by laying down a 2-foot by 2-foot bed of stone. This
will be your where your wood or coal will go, so the evenness is not that important. Now start building the walls of your fireplace by stacking more stone outside the initial bed. Stack on the sides and
back and around the front some to create an opening through which you will load your pots. Be
sure the opening is large enough to handle whatever size pots you have.
After you have built the walls about 18 inches high, start forming a cone shape as you build taller,
which will become the chimney. Dont inset the stones too much on any given layer, or your fireplace
will cave in. A very gradual angle is best. Take your time and make sure the stones are stable. Youre
done when your chimney hole is about 6 inches in diameter. The final height of the fireplace will
depend on how much stone you have and its thickness. Stu any large gaps with chunks of sod to
help keep heat from escaping.
Place your wood or briquettes on the floor of the fireplace and light. You can place an old oven rack
or metal grate on top of the fire to use as your cooking surface. Elevate a grate with four large rockfilled tin cans. It should be sturdy enough to support a couple of pots or pans with water or food.
Place a cookie sheet on the rack to bake tortillas or pita (see recipes).

Hibachi or Charcoal Grill


Pick up and store an inexpensive hibachi grill and a couple bags of charcoal briquettes. Get the
kind that doesnt need separate lighter fluid to get started.

Beehive Oven
A beehive oven is much like a traditional wood-burning fireplace. Use a purchased one or build one
out of bricks and mortar. In an emergency situation, you can build a temporary one with bricks
stacked in the shape of a beehive and touching each other to keep in as much heat as possible. Be
sure to leave an opening at the top for a chimney and an opening large enough to pass pots in and
out of the oven. The opening can then be blocked with a large piece of metal or more stacked bricks.
You can stu larger holes with sod to prevent some heat from escaping.

Smoking
You can find inexpensive meat smokers at box stores and home stores. Even your local hardware
store may carry these. The flavor of smoked meats is delicious, and youll wonder why you waited
until an emergency to experience this method of cooking.

Campfire
Of course, you can always build a campfire. Just be sure its in a safe place away from combustibles
and anything that will burn. Its also a good idea to place rocks or bricks in a ring around the fire
to help prevent surrounding grass or other plant material from catching fire. The rocks will also absorb heat from the fire and keep you and your food warmer longer. Stockpile a bunch of campfire
wood and kindling, and keep them in a dry place. If you have a lighter or matches, then youre ready
to go. If not, see the next section. Elevate a grate with four large rock-filled tin cans. It should be
sturdy enough to support a couple of pots or pans with water or food.

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Starting a Fire without Matches


You should consider having a stockpile of matches and a dry place to store them. But if youre caught
without matches, try the following.
All methods require a small tinder bed of very dry kindling, dry pine needles, dry leaves, and/or dry
bark. Select a safe place to start the fire. Make a nest on the ground by piling the dry materials in
a small heap and making a depression in the middle of the heap.

Magnifying Glass Method


If you have a magnifying glass or someone in your group wears glasses, this is a good fire-starting
method for a sunny day. Tilt the magnifying glass or eyeglasses toward the sun until you see a small
circle of focused light on the tinder bed. Try various angles to get the strongest beam of light possible. Hold the magnifying glass steady on the tinder bed until it begins to smoke and flame. Blow
very lightly on the bed to encourage the flame. Start adding larger pieces of dry wood to your little
fire until you have the size fire you want.

9-volt Battery and Steel Wool Method


Locate the battery terminals. They are the two circular prongs on the top of the battery. Place your
steel wool on a flat stone or dirt surface. Hold the battery, prongs down, and rub it back and forth
on the steel wool. Continue rubbing until you see smoke and then a small flame. Encourage the
flame to spread by slowing adding larger pieces of dry wood.

9-volt Battery and Paper Clip Method


Locate the battery terminals. Hold the battery just barely above your tinder bed. Using pliers or
other method of holding the paper clip, rub the paper clip on both battery terminals at the same
time to create sparks. Keep rubbing until sparks arc and land on your timber bed. Get the flame
going by blowing lightly on the bed and gradually adding more dry materials to expand the fire.

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Recipes
Whether youre able to stay in your home during an emergency or you have to evacuate to a safer
place, you and your family must eat. So why not eat well? The following recipes will help you and
your family eat a balanced diet and stay healthy, even in the face of adversity. Once you get the hang
of cooking without power, youll find yourself getting creative with even more healthy, satisfying
meals for your family.
Its also a good idea to plan ahead. Look over your food stockpile before an emergency happens,
and make a list of recipe ideas based on the ingredients you have on hand. Refer to cookbooks and
recipe websites to help you put together tasty meals. Make sure you pick up any extra ingredients
like specific herbs or spices. Keep your recipes in a menu binder and put it with your grocery stockpile. Youll thank yourself later for all the planning!

BREADS
Tortillas
2 cups all-purpose flour
1 teaspoon salt
1 teaspoon baking powder
1 tablespoon shortening
1/2 cup water
In a large mixing bowl, combine together flour, salt and baking powder. Cut in shortening until
mixture resembles coarse cornmeal. Add the water and mix until the dough comes together. If the
dough is too dry, add more water a teaspoon at a time until the dough comes together. Cover dough
with a damp cloth and let rest for 15 minutes.
Divide dough into 12 equal pieces and roll into balls. On a lightly floured surface, use a rolling pin
to flatten and stretch each round into a thin disk seven inches in diameter.
Cook on an ungreased skillet over medium high heat until light brown spots begin to appear on
the tortillas. Flip and cook another 30 seconds to a minute longer. Remove from skillet and repeat
with remaining tortillas. Keep covered with a clean, dry towel until ready to serve.

Corn Fritters
2 cups flour
1 can creamed corn
1 egg
1/2 cup milk
Oil
Combine all ingredients in a medium-sized bowl and beat till smooth. Add as much milk as necessary to make a very thick batter. Set aside. In a large skillet, add oil to a depth of 1/4 inch. Heat
on medium high. Carefully drop 1/4-cupfuls of batter into oil. Let cook until edges look golden.
Flip fritters and finish cooking. Batter should be thoroughly cooked through. Remove to a platter
and keep warm while cooking remaining fritters. Serve hot with maple syrup or honey.

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Herb Biscuits from a Mix


These can be made a couple of ways. If you have Bisquick or a similar mix, add 1/2 teaspoon ground
sage (or other dried herb) to enough dry mix to make a dozen biscuits. Follow directions thereafter.
Keep in mind that Bisquick contains a great deal of salt, which will make you thirsty. If clean drinking water is scarce, you may want to make biscuits from scratch with the following recipe.

Herb Biscuits from Scratch


2 cups all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
1/2 teaspoon sage or other dried herb
2/3 cup milk
1/3 cup vegetable oil
Lightly grease a baking sheet. Combine flour, baking powder, salt, and sage in a bowl. Stir milk and
oil into flour mixture until just moistened. Gently knead until dough comes together, 8 to 10 times.
Divide into 12 equal portions. Roll each portion between hands to make a rough ball. Set on cookie
sheet and press down to 1-inch thickness. Make remaining biscuits and set about an inch apart on
cookie sheet. cover with aluminum foil and wrap around edges of cookie sheet, place over medium
heat, and bake for 10-12 minutes. Alternatively, generously oil a large cast-iron skillet. Press dough
balls evenly into skillet. Depending on the size of your skillet, you may have to make more than
one batch. Cover with aluminum foil or lid, and place skillet on hot coals. Watch carefully for doneness. If leftover biscuits go hard, break them into soup.

Pita Bread
1 cup lukewarm water (95-110)
1 package rapid-rise dry yeast
1/2 teaspoon sugar
1 teaspoon salt
6 cups all-purpose white flour
2 teaspoon olive oil
In a mixing bowl, combine water and yeast, then stir in sugar and salt. Let sit for 5 minutes. You
will see bubbles form. Place the flour in a mixing bowl. Add the water and yeast mixture and oil,
then work with your hands until the dough is smooth and sti. Cover the dough and let rest for at
least 1/2 hour. Knead the dough for 10 minutes or until smooth. Cover and let rest again for 1 hour
or until the dough rises to double in size. On a floured table surface, divide the dough evenly into
1012 balls. Roll each ball out to 8-inch in diameter and about 1/4- to 1/2-inch thick. Place flattened dough on preheated baking sheet, place in beehive or solar oven, and bake for 23 minutes
or until it bubbles or pus up. Remove, serve hot, or cool to room temperature, then store in a plastic
bag. Note: To ensure that pita pus up and cooks uniformly, the oven must be hot, and the dough
baked on a preheated surface.
Alternatively, you can fry pitas and get good results. Heat 1 tablespoon olive oil in a skillet over
high heat. When almost smoking, place a formed pita in the pan and cook for a few minutes on
each side, till brown spots begin to appear. It should look something like a tortilla when you're done.
Put in a plastic bag once it has cooled.

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Stuffing
Any leftover, stale bread can be dried and used for stung for a special meal.
4 chicken bouillon cubes
2 cups warm water
Dried bread (equal to 1/2 loaf), broken into pieces
1 jar pearl onions, chopped
1 teaspoon dried sage
1 teaspoon black pepper
Dissolve bouillon cubes in water. Set aside. In a medium-sized bowl, combine bread, onion, sage,
and pepper. Mix in bouillon. Place in a pan and bake in beehive or solar oven for about an hour. Or
try covering the pan with aluminum foil and placing over hot coals for an hour. Serves 4.

BREAKFAST
If you have access to eggs, you can make many dierent breakfasts. Omelettes, deviled eggs, and
fritattas are just a few. Be creative. Open cans of fruit and serve on cereal! Use canned or reconstituted milk. Eat well for breakfast, and you will have more energy to take you into the day.

Nutty Oatmeal
2 cups instant oatmeal
1/4 cup sliced almonds
1/4 cup raisins
8 oz. milk (powdered, fresh, or soy)
Mix all ingredients in a heat-proof pan. Warm over medium heat.

Peanut Butter French Toast


Bread
Peanut butter
Butter or spray butter
Eggs or egg substitute
Milk (powdered, fresh, or soy)
Make a peanut butter sandwich for each person. Beat 1 egg and a 1 cup milk together to make a
batter. Melt 1-2 tablespoons of butter in a skillet over medium-high heat. Dip each sandwich in
the batter and fry until golden brown on both sides. Serve with syrup or jelly, or try sprinkling a
little cinnamon on top instead.

Applesauce Pancakes, Family Style


6 cups flour
1 teaspoon salt
2 teaspoons baking powder
1 teaspoon cinnamon
1/4 cup cooking oil
1 quart applesauce, unsweetened
6 tablespoons sugar
2 eggs, well-beaten
Water or milk
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Combine flour, salt, baking powder, and cinnamon. Blend in applesauce, sugar, oil, and eggs. Stir in
enough water or milk until the batter becomes easy to pour. Cook in a skillet over medium-high heat
until pancakes until bubbles start to appear. Flip and cook other side till golden brown. Serves 6.
You can also store a mix of the dry ingredients for convenience. Consider doubling or tripling the recipe.
Just add the right amount of liquids (double or triple) and you have an easy breakfast for an army!

LUNCH
Sandwiches
As long as you can make any kind of bread, you can make a sandwich. Use cheese, canned roasted
peppers, and packets of mayonnaise, mustard, ketchup, and relish to help dress them up. Here are
some ideas.
Canned corned beef with mayonnaise
Grilled canned ham and cheese with mustard
Canned ham with pineapple and mustard
Barbecued Spam with cheese and mustard
Peanut butter and jelly
Peanut butter and honey
Canned chicken with mayonnaise
Canned chicken with salsa
Canned roast beef and gravy (hot)
Canned roast beef with barbecue sauce (hot)
Grilled cheese and roasted peppers
Canned eggplant and Italian sauce

Hummus
1 clove garlic
1 (19 ounce) can garbanzo beans, drained
4 tablespoons lemon juice
2 tablespoons tahini
1/4 teaspoon salt
Black pepper to taste
2 tablespoons olive oil
Chop the garlic. Pour garbanzo beans into bowl. Mash until a smooth paste results. Add lemon
juice, tahini, chopped garlic, and salt. Blend until creamy and well mixed. Transfer the mixture to a
medium serving bowl. Sprinkle with pepper and pour olive oil over the top. Serves 4.

Crab (or Tuna) Salad


1/2 bell pepper, finely chopped, or 1/4 jar of peppers
1/2 onion, finely chopped
1 (8 oz) can of crab meat (or tuna), coarsely chopped
2 oz. pimiento, drained
1/2 cup mayonnaise (10 packets)
Black pepper to taste
Combine bell pepper, onion, crab meat and pimiento. Mix in mayonnaise, and add pepper to taste.
Stu pitas or spread on tortillas or bread. Serves 4.
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Salsa Chicken Burrito


1 can (10 oz.) chicken
1 (4 ounce) can tomato sauce
1/4 cup salsa
1 (1.25 ounce) package taco seasoning mix
1 teaspoon ground cumin
2 cloves garlic, minced
1 teaspoon chili powder
Hot sauce to taste
1 cup cheese
Place chicken in a medium saucepan and break up into small pieces. Add tomato sauce. Bring to a
boil over medium-high heat, then add the salsa, seasoning, cumin, garlic, and chili powder. Let simmer for 10 minutes. Add hot sauce to taste and stir till blended. Fill flour tortillas, roll, place in a
skillet, sprinkle cheese, and warm over low heat. Serves 4.

Hawaiian Chicken and Pineapple Salad


1 (8 oz.) can crushed pineapple in juice
2 (12 oz.) cans chicken, drained and flaked
3/4 cup mayonnaise (15 packets)
4 dozen crackers (low salt)
Ground black pepper to taste
1/2 cup chopped nuts
Drain pineapple, reserving the juice to drink. Combine chicken, pineapple, mayonnaise and pepper.
Mix well. Top each cracker with a teaspoon of chicken salad. Garnish with nuts. Serves 4.

Grilled Open-faced Tomato and Cheese Sandwich


Fresh tomatoes or 1 can whole tomatoes, drained
Sliced cheese
Tortillas, pitas, or sliced bread
Place one tortilla per person on cookie sheet. Place cheese on tortilla, then tomatoes. Sprinkle with
chopped fresh basil, if available. Set cookie sheet on the grill or above a campfire. Let cook until
cheese melts and bread toasts some.

DINNER
Tortilla Pie
1 jar (12 oz.) salsa
1 can (8 oz.) tomato sauce
1 can (15 oz.) black beans (drained)
1 can (15 oz.) corn (drained, can re-use water)
1/2 cup fresh cilantro (if available)
4 oz. cheese (shredded Monterey Jack, if available)
4 (10 diameter) flour tortillas
Sour cream (optional)

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Prepare a hot fire. Spray jelly-roll pan with nonstick spray. In a small bowl, mix salsa and tomato
sauce. Set aside. In another bowl, mix black beans, corn, and cilantro. Place one tortilla in pan and
spread 1/3 salsa mix over tortilla. Top with 1/3 bean mixture and 1/3 cheese. Repeat layers two
more times, ending with last tortilla. Cover with foil, and bake 10-12 minutes, until cheese melts
and filling is hot. Serve with sour cream if available. Serves 4.

Sausage & Rice


1-1/4 cups rice
2-1/2 to 3 cups water
1 can pineapple chunks in syrup
1 sausage, sliced (or substitute pepperoni slices or Vienna sausage)
1 onion, finely chopped (or substitute jar of pearl onions)
Prepare rice according to package and set aside. Cook sausage till no pink shows. In same pan, saute
onion 5-7 minutes. Add pineapple and rice to sausage and onion. Serves 4.

Campfire Mac & Cheese


4 (4-inch) disposable aluminum pie pans
2 cups cooked elbow macaroni
1 cup shredded cheddar cheese
1/4 cup Parmesan
1/4 cup milk
2 tablespoons butter
Pepper to taste
4 12x12-inch pieces of foil
Let the kids combine all the ingredients in their own pans. Seal them in foil (a double layer if you're
cooking over an open flame), folding over the extra foil at the top to make a sturdy handle to poke a
stick or tongs through. Hold the packet over a campfire or set it directly on a grill to melt the cheese,
about 7 minutes. Let the pack cool briefly, then open it carefully. Stir before eating. Serves 4.

Acorn Squash Casserole


1 acorn squash, slit several times with a knife
2 cups canned or boxed vegetable stock
1/2 cup rice
1 can diced carrots
1 small can crushed pineapple
1/2 cup raisins or dried cherries
4 tablespoons orange juice
1-1/2 tablespoons molasses
1 tablespoon packed brown sugar
1/2 teaspoon cinnamon
Cook squash till done; cool. Cut in half lengthwise. Scoop out cooked flesh, chop, and set aside.
Meanwhile, in a saucepan over medium-high heat, combine stock and rice. Bring to a boil. Reduce
heat to medium-low or move to the outer edge of a campfire; cook, covered for 20 minutes. Add
carrots; cook, covered for 20 minutes or until rice and carrots are tender and liquid is absorbed. Add
squash, pineapple, raisins, orange juice , molasses, brown sugar, and cinnamon. Cook, uncovered
and stirring often for 5 minutes or until heated through. Serves 4.
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Tortellini Supper
2 (9 oz.) packages three cheese tortellini
1 to 1-1/2 cups of cooked, canned ham
3 slices of bacon (can substitute bacon bits)
1 can or jar roasted red peppers, drained and diced
1 medium onion, diced (can substitute jar of pearl onions)
1 can peas
Alfredo sauce from jar or made from packet
Boil cheese tortellini as directed and drain. Add ham and bacon. Saute diced red pepper and diced
onion until softened. Gently fold in peas. Add bacon, peas, pepper and onion to tortellini. Stir Alfredo sauce in gently. Serves 4. Note: This recipe contains ingredients that can make you thirsty.
Avoid this recipe if drinking water is scarce.

Sloppy Tortillas
3-4 cans Vienna sausages cut into small pieces (or 1 package hot dogs)
2 (10-1/2 oz.) cans chili with or without beans
4 cans chopped green chili peppers
1 tablespoon minced onion
1 (8 oz.) can tomato sauce
8 tortillas
4 oz. cheese, shredded
Heat Vienna sausages. Heat chili in a medium pan. Add chili peppers and pepper sauce. Mix onion
into chili and peppers. Add tomato sauce. Warm tortillas for a couple minutes. Assemble: tortilla,
hot dog, chili mixture, cheese. Heat to melt cheese. Serves 4-6.

Chinese Chicken
1 jar red or yellow peppers
2 tablespoons oil
2 cups chunk, canned chicken
1 (10-1/2 oz.) can condensed cream of chicken soup, undiluted
1/3 cup water
2 tablespoons low-sodium soy sauce
1 (1 lb.) can chop suey vegetables, drained
Saute peppers in oil until softened; remove from frying pan and set aside. Stir-fry chicken in same
pan. Mix together chicken, soup, water, and soy sauce. Drain vegetables and add to soup mixture.
Heat through. Serves 4.

Chicken Stew
1 broiler/fryer chicken (3-1/2 to 4 pounds), cut up
1 can potatoes, sliced
1 can diced carrots
1 can (10-3/4 oz.) condensed cream of mushroom soup, undiluted
1/4 cup water
1/2 teaspoon salt
1/4 teaspoon pepper

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Grill chicken, covered, over medium heat for 5 minutes on each side. Place two pieces of chicken
on each of four double thicknesses of heavy-duty foil (about 18 in. x 12 in.). Divide the potatoes
and carrots among the packets. Top each with soup, water, salt, and pepper. Fold foil around mixture
and seal tightly. Grill, covered, over medium heat for 20-25 minutes on each side or until chicken
juices run clear. Open foil carefully to allow steam to escape. Serves 4.

Beef Stew
1 (10 oz.) can roast beef in gravy
2 (15 oz.)cans mixed vegetables, not drained
1 can condensed cream of mushroom soup
1 small can mushroom stems and pieces, drained
1 small can diced chilies, drained
Open the can of roast beef and twist a fork into it to break up the meat. Put it in a medium saucepan
and mix well with the mushroom soup. Add everything else over low heat and stir occasionally until
well blended and heated through. Serves 3.

Ham with Cherry Sauce


1 (16 oz.) canned ham
1 (10 oz.) jar apple jelly
1 tablespoon prepared mustard
1/3 cup pineapple juice
2 tablespoons dry white wine
1 (21 oz.) can cherry pie filling
1/2 cup raisins
Heat a large canned ham according to time schedule on can. Thirty minutes before end of heating
time, remove ham from heat and score diamonds into surface. Combine apple jelly and mustard in
a saucepan. Stir in pineapple juice. Cook and stir to boiling; simmer mixture 3 minutes. Pour 1/3
of glaze over ham. Return ham to oven for remaining 30 minutes. Spoon more glaze over ham
every 5 minutes. In saucepan, heat cherry pie filling and raisins to boiling. Stir occasionally. At end
of heating time, transfer ham to a platter. Add glaze from pan to cherry sauce. Bring to boil. Spoon
some over ham. Pass remainder. Serves 2-3.

BEANS
Beans are an excellent source of protein, and they keep a long time. Dry beans are available in many
types, but they all prepared and cooked pretty much the same way.

How to cook beans


Pick over 1 pound dry beans and remove any gravel, dirt, or debris. Place beans and 8 cups water
in a large saucepan and bring to a boil. Boil for about 2 to 3 minutes. Remove saucepan from the
heat, cover with lid, and let beans soak for at least 1 hour. Beans should double in size. Drain (removes any leftover debris and oils), rinse, and refill with enough water to cover beans. Add 2 tablespoons oil to pot to reduce foaming and threat of boiling over. Because beans expand while cooking,
occasionally adding small amounts of water to pot will keep them adequately covered, ensuring
even cooking. Add 1 teaspoon baking soda and 1/2 teaspoon cloves. This helps reduce the beans
natural flatulence. Simmer beans on low to medium heat for between 30 minutes and 2 hours.
Cooking time varies with type of bean and heat source.
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Type of Bean
Black
Light/dark red kidney
Navy
Great northern
Pinto

Cooking Time
60 minutes
90 to 120 minutes
90 to 120 minutes
45 to 60 minutes
90 to 120 minutes

Test the cooked beans for doneness by mashing one with a fork. Properly cooked beans will be tender but not mushy. If your beans are still crunchy after the cooking time listed above, continue cooking at a simmer, checking every 10 minutes for doneness. Now you can make baked beans, refried
beans, add them to a salad, and so on.
Note: Never add seasonings to cooking beans. This can toughen the beans and extend cooking time.

Baked Beans
2 cups dried white navy beans
2 cups apple juice, boiling
1 jar pearl onions, chopped
4 tablespoons molasses
4 teaspoons Dijon mustard
2 tablespoons tomato paste
2 teaspoons black pepper
2 teaspoons dried thyme
1 teaspoon dry mustard powder
2 teaspoons cider vinegar
Boiling water
Prepare beans as described above. Prepare a low fire. Pour beans into a heat-proof pot. Add all the
ingredients and stir. Cover the pot with foil or lid. Cook 6 hours, adding a little more water or cider
if necessary after 3 hours of cooking.

Refried Beans
1 tablespoon olive oil
1 jar pearl onions, diced
1 teaspoon garlic powder
1 teaspoon chili powder
1 lb. prepared pinto beans, drained and rinsed
2/3 cup low-sodium chicken broth, plus more if needed
Pepper to taste
Heat the oil in a large skillet over medium heat. Add the onion and cook 3 minutes. Stir in the
garlic and chili powders and cook for 1 minute more. Stir in the beans and chicken broth and cook
until the beans are warmed through, about 5 minutes. Mash the beans coarsely with the back of a
wooden spoon, adding more chicken broth to moisten, if needed. Season with pepper.

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Pinto Bean Dip


2 lb. prepared pinto beans, drained and rinsed
8 slices of canned jalapeno drained, save 2 tablespoons juice
1 teaspoon sugar
1/2 teaspoon of onion powder
1/4 teaspoon cayenne powder
1/2 teaspoon paprika
1/2 teaspoon garlic powder
Tortilla chips or tortillas
Mash all ingredients except tortilla chips in a bowl until smooth. Serve with tortilla chips or spread
on tortillas. Serves 10.

Bean Spread
1 recipe Refried Beans
1 jar salsa
1-1/2 cups shredded cheese
Tortilla chips or tortillas
Mix beans, salsa, and cheese together in medium pot. Heat long enough for cheese to melt. Spread
on tortillas or use as dip for chips. Serves 10-15.

SOUPS
Tortellini Soup
3 cups cheese tortellini
4 cups vegetable or chicken broth
4 garlic cloves minced
1 teaspoon dried sage or rosemary leaves
2 cans mixed vegetables
1 (16 oz.) can small white or navy beans, rinsed and drained
1 can diced tomatoes, do not drain
1/2 cup grated Parmesan cheese
Cook tortellini as directed in large pot. Remove tortellini and set aside. Bring broth, garlic, sage, and
1 cup water to a boil. Stir in mixed vegetables, beans, and tomatoes. Reduce heat and simmer about
5 minutes. Stir in the tortellini and simmer 1 minute longer. Sprinkle with the cheese. Serves 4.

Mexican Soup
1 (14 oz.) can tamales
1 (14 oz.) can corn, drained (or add liquid for a thinner soup)
1 (14 oz.) can chili beans
1 (14 oz.) can stewed tomatoes
Break up tamales into chunks. Combine all ingredients. Heat and serve. Serves 4-6.

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SNACKS & TREATS


Crackers
2 cups all-purpose flour
1/2 teaspoon salt
1/4 teaspoon ground pepper
3/4 cup butter, chilled
6 tablespoons cold water, or as needed
In a medium bowl, stir together the flour, salt, and pepper. Cut in butter with a fork until the mixture
resembles coarse crumbs. Stir in water one tablespoon at a time, until the dough holds together.
Form the mixture into a ball, wrap and chill, if possible, for at least 30 minutes. If refrigeration is
not available, simply let wrapped dough rest for 20 minutes.
On a lightly floured surface, roll the dough into a rectangle that is 16 in. x 12 in. The dough should
be about 1/8 inch thick. Cut into 1x1-inch square. Place the strips on a cookie sheet spaced about
1/2-inch apart. Bake for 10 to 12 minutes in a hot beehive or solar oven (or on a hot grill), or until
golden and crispy. Cool completely before storing in a plastic zipper storage bag.
Change the flavor by adding a teaspoon of dried herbs or spices, 1/4 cup ground nuts, or 1/4 cup
cheese. If you add cheese, however, omit the salt.

Granola
8 cups rolled oats
1-1/2 cups wheat germ
1-1/2 cups oat bran
1 cup sunflower seeds
1 cup each: finely chopped almonds, pecans, walnuts
1/2 cup brown sugar
1/4 cup maple syrup
3/4 cup honey
1 cup oil
1 tablespoon ground cinnamon
1 tablespoon vanilla extract
2 cups raisins or sweetened dried cranberries
Prepare a hot fire. Combine the oats, wheat germ, oat bran, sunflower seeds, almonds, pecans, and
walnuts in a large bowl. In a saucepan, stir together the brown sugar, maple syrup, honey, oil, cinnamon, and vanilla. Bring to a boil over medium heat, then pour over the dry ingredients, and stir
to coat. Spread the mixture out evenly on a cookie sheet. Cover with aluminum foil. Allow fire to
cool down. Place cookie sheet with granola mixture on grill over fire and let bake until crispy and
toasted, about 20 minutes. Stir once halfway through. Cool, then stir in the raisins or cranberries
before storing in an airtight container.

Peanut Butter Play Dough


Kids will love to make and eat this, and its actually good for them. Just make sure their hands are very clean!

1 cup creamy peanut butter


1-1/4 cups unreconstituted instant powdered milk
7 tablespoons applesauce
Nuts, coconut, or chocolate chips (optional)
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Combine peanut butter and instant milk, mix thoroughly. Gradually add the applesauce a little bit
at a time. Mix thoroughly. For a stier dough, add a little more powdered milk. For a thinner dough,
add a little more applesauce. Let kids mold the dough into shapes and decorate their creations with
chocolate chips, nuts, and/or coconut.

Chocolate Cake in a Mug


1-1/2 cups flour
1 teaspoon baking soda
3 tablespoons cocoa
1 cup sugar
1/3 cup olive oil
1 tablespoon vinegar
1 teaspoon vanilla
1 cup water
Combine dry ingredients thoroughly in a medium-sized bowl. Make 3 depressions in flour mixture
and pour oil, vinegar, and vanilla each into its own depression. Pour water over all and mix well
with fork. Divide batter among 6 heat-proof mugs. Bake over a low fire for 30 minutes or until
toothpick comes out clean. Cool before frosting.

Chocolate Frosting
3 tablespoons solid shortening
2 tablespoons unsalted butter or margarine
14 cup unsweetened baking cocoa
1 pound confectioners sugar
45 tablespoons hot water
1 teaspoon vanilla
Combine all ingredients in a bowl and beat until smooth and creamy. Adjust consistency by adding
powdered sugar or teaspoons of hot water as needed.

Pie Crust
2 cups flour
1/2 cup oil
1/2 teaspoon salt
1/4 cup reconstituted dry milk
Place all ingredients in a medium-sized bowl and mix with a fork until dough forms. Divide in half
and make a ball out of each half. On a flour-dusted surface, roll each half out to 1/8-inch thick.
Place one crust in a pie pan and fill with canned pie filling, or use one of the ideas below. Place second crust on top and seal edges tightly. Cut a slit in the middle of the top crust. Place on covered
grill on low heat and bake for 1/2 to 1 hour, checking often for doneness of top crust. If cooking
over an open fire, cover pie with aluminum foil and set on a level surface, partially in the heat. Rotate
often to cook evenly. Makes 2 crusts.

Fruit Filling
Slice fresh fruit (apples, peaches, pears, plums) approximately 1/4-inch thick and layer evenly to fill
bottom crust. Sprinkle with 1/4 cup sugar and 1 teaspoon ground cinnamon. Place top crust, cut
slit in crust, and bake as above.
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Blueberry Filling
4 pints fresh blueberries
1/4 cup white sugar
1-1/2 tablespoons cornstarch
1 teaspoon ground cinnamon
1/4 cup water
2 tablespoons cold butter, cut into pieces
Cook and stir 3 pints blueberries, sugar, cornstarch, cinnamon, and water in a saucepan over
medium-low heat until sugar is dissolved and mixture is slightly thickened, 10 to 15 minutes. Remove saucepan from heat and add butter; stir gently. Allow to cool. Fill bottom crust, top with second crust, and bake as above.

Cherry Cobbler
6 tablespoons butter
1/2 cup all-purpose flour
1/2 cup white sugar
1 teaspoon baking powder
1/2 cup boxed or reconstituted dry milk
1 (16 oz.) can cherry pie filling
Place butter in an 8x8-inch baking pan. Heat butter until melted. Whisk flour, sugar, baking powder,
and salt together in a bowl; whisk in milk until batter is smooth. Pour batter over butter without
stirring. Spoon pie filling evenly over batter. Bake until cobbler is golden brown. Length of baking
time depends on type and heat of fire. Watch carefully.

Scalloped Apples with Raisins


2 (20 oz.) cans apple slices, drained (or 3 cups sliced fresh apples)
1/4 cup raisins
1 tablespoon lemon juice
1/4 cup brown sugar, packed
2 tablespoons flour
1/2 teaspoon ground cinnamon
1/3 teaspoon ground cloves
3 tablespoons chilled butter, cut into small pieces
In a large bowl, toss apples with raisins and lemon juice. Place apple slices on a double thickness of
18-inch square heavy-duty aluminum foil. In a small bowl, combine brown sugar, flour, salt, cinnamon, cloves, and butter; sprinkle over apple mixture. Fold edges over and crimp to seal. Place foil
packages on a grill set 4 to 6 inches from coals or over a medium campfire. Cook, turning over once
or twice, until heated through, about 20 to 30 minutes.

DRY MIXES
Biscuit Mix
12 cups all-purpose flour
6 tablespoons baking powder
1 tablespoon salt

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Makes enough for 72 biscuits. Combine all ingredients in a bowl and whisk to mix thoroughly.
Store in an airtight container. To make 12 biscuits, use two cups of mix and follow directions for
Herbed Biscuits on page 21. You can always leave out the herbs or add other ingredients like parmesan cheese.

Cornbread Mix
12 cups yellow cornmeal
12 cups sifted flour
3 cups granulated sugar
3 tablespoons salt
16 tablespoons baking powder
Makes enough for 6 batches. In a very large bowl, thoroughly mix all dry ingredients. To use, place
2 cups cornbread mix in a medium-sized bowl. Add 1 egg, 1 cup milk, and 1/4 cup shortening.
Hand-beat until smooth, about one minute. DO NOT OVERBEAT! Prepare a hot fire. Grease
an 8-inch cast iron skillet. Pour batter into skillet and cover with lid or aluminum foil. Cook over
fire for 20 to 25 minutes.

Brown Bread Mix


2 cups whole wheat flour
1/2 cup flour
2 teaspoons baking soda
1/3 cup powdered buttermilk
1 cup chopped dates
1 teaspoon salt
1 cup raisins
Makes 1 loaf. In a large zipper storage bag, add all ingredients. Squeeze out air and store. Prepare
a medium fire and grease a metal coee can. In a large bowl, combine brown bread mix with 1-2/3
cups water and 1/2 cup molasses. Let stand at room temp for 1/2 hour. Pour into coee can and
cover with foil. Bake for 45-50 minutes.

Focaccia Mix
1 package yeast
1 tablespoon granulated sugar
1-1/2 teaspoons each: crushed red pepper flakes and dried rosemary
1-1/2 cups bread flour
1/2 teaspoon salt
Makes 1 focaccia. Combine and store in an airtight container. To make, blend dry ingredients, 1/2
cup warm water, and 2 tablespoons olive oil in a medium-sized bowl with wooden spoon until
smooth. If it is dry, add water by the tablespoon. If it sticks, add a bit of flour. Knead until smooth.
Transfer to a larger, oiled bowl, turn to oil all over, cover, and let rise until doubled. Create a hot
fire. Punch dough down and lightly press into bottom of a dutch oven. Brush with 2 tablespoons
oil. Bake 5 minutes. Pop air bubbles with a fork and continue baking until golden, about 8 minutes
more. Remove from pan and cut into 3-inch squares.

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Hot Cocoa Mix


2 cups powdered sugar
1 cup baking cocoa
2-1/2 cups powdered milk
2 teaspoons cornstarch
1 pinch cayenne pepper, or more to taste
Makes enough for 10 cups of cocoa. Combine all ingredients in a bowl and whisk to mix thoroughly.
Store in an airtight container. To use, fill mug half full with cocoa mix and add hot water to top.
Stir. Try adding a sprinkling of cinnamon!

Country Soup Mix


2 tablespoons each: dried minced onion and dried parsley flakes
2 teaspoons salt
1/2 teaspoon lemon pepper
2 tablespoons beef bouillon flakes
1/2 cup each: quick cook barley, dried split peas, dry lentils
1/2 cup rice, uncooked, do not use instant
1-1/2 cups pasta, uncooked
Makes 4 servings. In a large zipper storage bag, add all ingredients. Squeeze out air and store. To use,
empty contents of jar into a stockpot, and add 3 quarts water, 1 can diced carrots and 1 can diced
tomatoes. Prepare a low fire, and place stockpot on grill over fire. Cover and simmer about 1 hour.

Creamy Wild Rice and Mushroom Soup Mix


1 (2.75 oz.) package country gravy mix
1 chicken bouillon cube
2 teaspoons dried minced onion
2 teaspoons dried celery flakes
1 teaspoon dried parsley flakes
1/4 cup uncooked wild rice
1 cup uncooked white rice
3 tablespoons coarsely chopped dried mushrooms (shiitake, chanterelle or oyster)
Makes 6 servings. In a large zipper storage bag, add all ingredients. Squeeze out air and store. To
use, empty contents into a large saucepan or Dutch oven. Add 7 cups water; heat to boiling. Reduce
heat; cover and simmer for 25 to 30 minutes or until rice is tender, stirring occasionally.

Gravy Mix
3 tablespoons beef or chicken bouillon granules
3/4 cup plus 1 tablespoon all-purpose flour
1/4 to 1/2 teaspoon pepper
Enough for 8 batches. In a small bowl, combine the bouillon, flour and pepper. Store in an airtight
container in a cool dry place for up to 6 months. To use, melt 4 teaspoons butter in a small saucepan
over medium heat. Add 2 tablespoons gravy mix. Cook and stir until lightly browned, about 1
minute. Whisk in 3/4 cup cold water until smooth. Bring to a boil; cook and stir for 2 minutes or
until thickened. makes 3/4 cup.

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Alfredo Sauce Mix


1 cup instant nonfat dry milk
2 teaspoons grated parmesan cheese
1/3 cup dried minced onion
1 teaspoon garlic powder
1/2 teaspoon salt
1/2 teaspoon pepper
Makes 5 batches. Measure all ingredients into a large zipper bag, seal, and shake to combine. To
use, combine 1/4 cup mix with 2 tablespoons melted butter and 1/4 cup water. Heat to a near boil.
Pour over pasta.

Cowboy Cookie Mix


1-1/3 cups quick oats
1/2 cup firmly packed brown sugar
1/2 cup granulated sugar
1/2 cup chopped pecans
1 cup chocolate chips
1-1/3 cups flour
1 teaspoon baking powder
1 teaspoon baking soda
1/4 teaspoon salt
Makes about 30 cookies. In a large zipper storage bag, add all ingredients. Squeeze out air and store.
To use, empty contents into large mixing bowl. Use your hands to thoroughly blend mix. Add 1/2
cup oil, 1 egg, and 1 teaspoon vanilla extract. Mix until completely blended. You may need to finish
mixing with your hands. Shape into balls the size of walnuts. Place 2 inches apart in rectangular
baking pan or other deep pan. Cover with foil. Bake over medium fire 11 to 13 minutes until edges
are lightly browned. Cool 5 minutes in pan. Loosen cookies with spatula to finish cooling.

Brownie Mix
5 cups sugar
3 cups all-purpose flour
1 can (8 ounces) baking cocoa
1 teaspoon salt
Makes 5 batches. In a large bowl, combine the sugar, flour, cocoa and salt. Store in an airtight container in a cool dry place for up to 6 months. To use, stir together 2 cups brownie mix, 1/2 cup
melted butter, 2 eggs (lightly beaten), 1 tablespoon water, and 1/2 teaspoon vanilla extract in a large
bowl. Pour into a greased or foil-lined 8-in.-square baking dish. Bake over medium fire 20 to 25
minutes. Cool in pan. Yield: 9 servings.

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