THE PREPPER’S SURVIVAL

BIBLE
10 BOOKS IN 1
A Comprehensive Guide to Surviving Disaster Situations | Expert Tips and
Advice on Stockpiling, Off-Grid Living, Self-Defense and Survival
Medicine
 TABLE OF CONTENTS

BOOK 1 DISASTER PREPARATION

Making a Plan
Shelter Plan
Evacuation Plan
If You Are Evacuating with Pets
Building a Kit
Survival Kit for the Injured

BOOK 2 PREPPER’S LONG-TERM SURVIVAL GUIDE

Prepper´s Survival Guide
Water Procurement

BOOK 3 HOME AND FAMILY DEFENSE

OPSEC and Gray Man
Defensive Weapons
When to stop?
Fortifying Your Home
Defending Your Perimeter
Situational Awareness
Tools

BOOK 4 COMPOSTING AND GARDENING

Getting Started
Nutrients in Your Garden
Composting Methods
Protecting Your Survival Garden

BOOK 5 FIRST AID

Training
Medical Supplies
Conclusion

BOOK 6 THE PREPPER’S GUIDE TO NATURAL MEDICINE

Introduction
What is Natural Medicine?
Understanding Herbs
Basic skills needed for survival medicine
Plants, herbs, essentials oil and remedies every survivalist should be aware of
Herbal First Aid Kit

BOOK 7 NATURAL MEDICINE PREPARATIONS

For acne
For asthma
For arrhythmia
For arthritis
For cholecystitis
For diarrhea
For earache
For eczema
For Fatigue
For fevers
For Gingivitis
For hemorrhoids
For headaches
For high blood pressure
For insect bites
For insomnia
For giardiasis
For laryngitis
For malaria
For nausea
For pneumonia
For psoriasis
For sore throats
For stomach ulcers
For urolithiasis
For runny noses
For wounds

BOOK 8 THE PREPPER’S COOKBOOK. 100+ RECIPES TO

SURVIVE ANY CRISIS
INTRODUCTION
HOW TO BUILD YOUR SURVIVAL PANTRY
BREAKFAST
Cheesy Scrambled Eggs & Greens
Mocha-Coconut Chia Pudding
Pumpkin Muffins
Almond Flour Pancakes
Warm Grain-Free Cereal
Corned Beef Hash and Eggs
Spiced Pear Breakfast Bars
Classic Western Omelet
Sheet Pan Omelet
Detoxifying Green Smoothie
Nutty Pumpkin Smoothie
Salmon-Avocado Breakfast Boats
Buffalo Blue Cheese Omelet
Bacon, Egg & Cheese Fat Bombs
Bacon Cheeseburger Waffles

LUNCH
Carrot Soup with Cardamom
Cod Chowder
Aromatic Pork Tenderloin
Turkey and Zucchini Burgers
Salmon with Stir-fried salad
Chicken Meatballs with Cheese
Lettuce Turkey Fajita Wrap
Eggplant Bacon Wraps
Hot Chorizo Salad
Light Lunch Quiche
Chicken Open Sandwich
Onion Lunch Muffins
Parmesan Potato with Dill
Lemon Orzo
Sweet-And-Sour Tempeh
Sweet Pepper Rounds
Sweet Barbecue Pork Recipe

DINNER
Grilled Whole Chicken
Grilled Chicken Breast
Glazed Chicken Thighs
Bacon-Wrapped Chicken Breasts
Chicken Parmigiana
Bacon Burger Stir Fry
Bacon Cheeseburger
Cauliflower Mac & Cheese
Mushroom & Cauliflower Risotto
Pita Pizza
Skillet Cabbage Tacos
Taco Casserole
Creamy Chicken Salad
Spicy Chicken Wings
Cilantro and Lime Creamed Chicken
Cheesy Ham Quiche
Creamy Garlic Chicken
Chinese Pork Bowl
Relatively Flavored Gratin
Low Carb Crack Slaw Egg Roll
Low Carb Beef Stir Fry
Pesto Chicken and Veggies
Bacon-Wrapped Turkey Breast
Stuffed Leg of Lamb
Beef Stew

SIDE DISHES
Tuscan Truffles
Caprese Salad Kabobs
Frittata with Spinach
Chive and Blue Cheese Bombs
Artichoke and Spinach Stuffed Mushrooms
Roasted Cauliflower and Tahini Yogurt Sauce
Stuffed Basil- Asiago Mushrooms
Cheese and Zucchini Roulades
Cobb Salad
Cauli Fritters
Caesar Salad

BREAD AND BISCUITS

Egg and Cottage Cheese Savory Breakfast Muffins
Raspberry Chia Pudding
Amoretti
Chocolate Cookie balls
Cream Cheese Cookies
Squash Pudding
Almond Butter Muffins
Easy Shortbread Crust
Slice-And-Bake Vanilla Wafers

KID’S SNACKS
Tortilla Chips
Smoothie Bowl
Cheesecake Mousse
Pork Belly Cracklings
Sausage Balls

BEVERAGES
Bulletproof Chocolate Smoothie
Basic Bulletproof Coffee Drink
Strawberry Avocado Green Smoothie

BOOK 9 PREPPING WITH RICE AND BEANS

Beans and Rice, the Best Survival Food
Benefits of Beans and Rice

LUNCH
Black Bean Mushroom Fettuccine
White Bean Shrimp Spaghetti
Parmesan Tuscan Bean Pasta
Anchovy White Bean Pasta
Broccoli Navy Bean Pasta
Kidney Bean Jambalaya
Italian Bean and Sausage Stew
Chorizo Bacon Bean Stew
Mushroom Quinoa White Bean Stew
Pumpkin Bacon Bean Stew
Chorizo and Bean Stew
Lamb Bean Stew
Apricot Chickpea Stew
Black Bean Veggie Stew
Turkey Three Bean Chili
Classic Black Bean Chili
Apple Beans with Rice and Chicken
BBQ Pork Beans
Baked Eggs Bean Meal
Iranian Lima Beans, Dill, and Eggs
Zucchini Pinto Bean Enchiladas

DINNER
Lamb and Beans with Sun-Dried Tomatoes
Southern Pork and Cannellini Beans
Bean Corn Chicken Skillet
Sausage Bean Skillet
Brown Rice Bean Skillet
Navy Bean Potato Skillet
Mushroom Bean Broccoli Skillet
Tuscan Artichoke Bean Skillet
Thai Chicken Broccoli Bean Wrap
White Bean Chili Wraps
Chicken Spinach Bean Wrap
Bean Avocado Tacos
Coconut Bean Rice
Rice, Bean, and Sausage Meal
Turkey Bean One-Pot Rice
Beef and Bean One-Pot Rice
Cannellini Bean Lamb Casserole
Zucchini Pinto Bean Casserole
Chicken Bean Casserole
Beefy Bean Chili
Corn Mixed Bean Chili
Shrimp Bean Chili
Cheesy Mexican Lasagna
Feta Bean Shakshuka
Bean Turkey Quinoa Bake

SOUPS
Cannellini Beef Soup
Chorizo Bean Soup
Spinach White Bean Soup
Northern Bean Bacon Soup
Chicken Spinach Bean Soup
Corn Black Bean Soup
Italian Chicken Bean Soup
Lima Bean Ham Soup
Corn Beef Bean Soup
Vegetarian Spiced Black Bean Soup
Arugula Bean Potato Soup
Veggie Bean Soup
Parmesan Turkey Bean Soup
Tuscan Bean and Chicken Soup
Sweet Potato Bean Soup

BREAD AND FLOUR

Bean Salsa with Tortilla Chips
Cheesy Black Bean Nachos
Bean Toasts

SNACKS AND DESSERTS

Black Bean Avocado Brownie
Bean Peanut Butter Blondies
White Navy Bean Carrot Blondies
Garbanzo Bean Chocolate Cake
Black Bean Choco Truffles
Chocolate and Peanut Butter Bites
Walnut Bean Dip
Bacon Lima Bean Dip
Artichoke Bean Dip
Garlic Cannellini Bean Spread
Cheesy Black Bean Spread
Black Bean Corn Fritters

BEVERAGES
Blueberry Bean Smoothie
Black Bean Chocolate Smoothie

BOOK 10 THE PREPPER’S CANNING COOKBOOK 100+

CANNING RECIPES FOR SURVIVING ANY CRISIS
THE BASICS OF CANNING AND PRESERVING FOODS
Water Bath Canning
Pressure Canning
Foods Suitable for Canning
Canning Equipment
Canning Safety Tips

SOUPS, STEWS AND BROTHS

Canned Vegetable Soup
Pressure Canned Chicken Soup
Canned Carrot and Ginger Soup
Pressure Canned Tomato Soup
Asparagus Soup
Aztec Chicken Soup
Black Eyed-Pea Soup
Butter Squash Soup
Carrot and Fennel Soup
French Onion Soup
Beef Bone Broth
Chicken Bone Broth
Chicken Stock
Spicy Roasted Pork Broth
Home-canned Beef Stock
Canned Turkey stock
Pressure Canned Turkey Broth
Canned Beef Broth

VEGETABLES
Asparagus Spears
Canned Kale
Glazed Sweet Carrots
Pressure Canned Carrots
Pressure Canned Potatoes
Pressure Canned Sweet Potatoes
Pearl Onion Pickle
Pressure Canned Tomatoes
Canned Broccoli
Cabbage & Pepper Pickle
Canned Parsnips
Canned Succotash
Barbeque Tomatoes Pottage
Just Jalapeno Blackberry Jelly
Stewed Tomatoes with Basil
Canned Mushrooms
Hot Green Beans
Canned Banana Peppers

PICKLED VEGETABLES
Cucumber Relish
Jeri’s Dill Relish
Spiced Dill Pickles
Amish Relish
Beet Relish
Chow-Chow Relish
Corn Relish
Piccalilli
Apple Relish
Elderberry Relish
Plum Tomato Chutney
Curried Apple Chutney
Fruit Chutney
Green Tomato Chutney
Rhubarb Chutney
Cantaloupe Chutney
Cucumber Relish

VINEGARS
Chilies Pickle
Bread and Butter Pickles
Carrot Pickle
Onion Pickle
Garlic Pickle
Sweet Dill Pickles
Jalapeño Pickle
Sweet Pickle Relish
Dill Pickle Relish
Blueberry Vinegar
Canned BBQ Sauce
Canned Mackerel
Giardiniera In Vinegar
Peppers In Oil
Zucchini In Oil
Eggplant Pieces in Oil
Red Onion & Tomato Salsa
Fresh Green Salsa
Mexican-Inspired Salsa
Red Cabbage Pickle
Low Sodium Sliced Sweet Pickles
McDonald’s Pressure Canned Fish

MEAT AND POULTRY

Pressure Canned Venison
Pressure Canned Lamb
Beef Stroganoff with Mushroom
Salty Beef, Lamb, and Venison
Canned Turkey Meat
Buttered Chicken Breast
Chicken and Potato
Pressure Canned Beef Cubes
Canned Chicken in Jars
Chicken Jambalaya with Sausage

FRUITS
Brandied Honey and Spice Pears
Canned Honey and Cinnamon Peaches
Honey-Lavender Peaches
Spiced Apple Rings
Pickled Plums
Spicy Ginger Red Hot Pears
Caramel Apple Butter
Canned Port and Cinnamon Plums

JAMS, MARMALADES, JELLIES AND PRESERVES

Yummy Caramel Apple Butter
Strawberry Jam
Blushing Peach Jam
Strawberry Honey Jam
Apricot Jam
 BOOK 1
Disaster Preparation

Introduction
Preppers have always existed to some degree, and today more than ever,
people are turning to books like this one in order to acquire the necessary
knowledge to survive an apocalyptic situation. Humanity has seen many
close calls over the course of its history, from wars to economic collapse,
and even pandemics. Although many prepper books are centered on
surviving in the wild, we realize that if a catastrophe were to happen, most
of us will find ourselves in an urban environment. This is not to say that
many of the same techniques will not apply, but you need to be able to
adapt to the environment you live in, take advantage of it, and understand
which strategies may or may not work in it.
In this book, we will go through many different situations, and how you can
respond to them. It is important to build a base and fortify it and to build a
sustainable source of food. But most importantly you must build your
stockpile of goods, medication, and tools that you will need in order to
survive for as long as you can. In these scenarios, we always expect help to
come eventually, in whatever form, or for civilization to restore itself. We
don’t think about the possibility that help may not come, partly because it is
an extremely frightening prospect and partly because it isn’t that likely.
Humans are extremely adaptable and have always found their way back. In
a disaster situation we can expect civilization to be restored, eventually.
In any case, in this book, you will find the information you need to survive
prolonged periods of time without contact with civilization, and to build a
sustainable source of food that can last for many years. You will learn about
building shelters, putting together first aid kits, how to stockpile and how to
build a survival garden. We hope, of course, to never have to use these
skills, but the world is unpredictable, and it is always best to be prepared.

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 Making a Plan
Making a plan is the first step to being ready for any disaster, regardless of
what disaster that may be. There are several things that you and your family
or friends all need to be aware of in case you are not all together when an
emergency strikes.
The first thing you should all be aware of is the different warnings and
emergency alerts that you may receive. Usually, when an emergency
happens, safety officials have a number of different ways to alert you.
When you receive an alert, you will usually have enough time to gather
everything you need. Below is a breakdown of the various alerts you may
receive:
Wireless Emergency Alerts (WEAs)
Wireless Emergency Alerts are usually short messages that are sent from an
official authority be that federal, state, local, or regional. They are
transmitted from cell towers.
Usually, these alerts are sent out to people if they are in danger or
potentially in danger. This could be both man-made or natural disasters.
Depending on the emergency, there are several types of wireless emergency
alerts; AMBER (America’s Missing: Broadcast Emergency Response)
Alerts, Imminent Threat Alerts, Public Safety Alerts, or Presidential alerts.
Amber Alert
The Amber Alert is the most frequent type of alert. It is sent out to the
public when a local child has been abducted. The speed of these alerts is
oftentimes crucial to returning the child home safely. The aim of an Amber
Alert is to instruct the local community to assist in locating the child.
Public Safety Alert
A public safety alert is sent out when a threat has passed or is not imminent.
This could include natural disasters or other human-related situations.
Imminent Threat Alerts
These are more severe than public safety alerts and are sent out when you
are directly in harm’s way. Again, the threat could be man-made or natural
such as extreme weather.
Presidential Alerts
These alerts are only sent when a national disaster or emergency occurs.
They are sent out nationwide so anyone with a cell phone is able to receive
it.

There are several things that you need to know about WEA alerts. Firstly,
they are messages that appear on your phone screen and let you know the
type of threat at hand, as well as any action that you should follow. It is a
small message, no longer than 360 characters.
These alerts have a unique vibration and tone so they are easily
recognizable. They are broadcasted through local cell towers so anyone
near it will receive it and the congestion of phone networks does not affect
the time it takes for the message to be delivered.
Because of the way these alerts are sent, you can receive them if there’s a
threat where you are, even if you don’t live nearby. These alerts are based
on your current location.
Emergency Alert System (EAS)
EAS are national public warnings and are designed to allow the president to
address the nation within 10 minutes when the country is under a national
emergency.
However, the president is not the only one who can access this system;
these alerts can be issued by local and state authorities in order to give out
weather warnings, AMBER alerts, and imminent threat warnings.
This system is operated by the FCC, the Federal Emergency Management
Agency (FEMA), and the National Oceanic and Atmospheric
Administration’s National Weather Service (NWS). They maintain the EAS,
as well as coordinate WEA warnings, making them the two main bodies
responsible for maintaining national security.
NOAA Weather Radio (NWR)
The NOAA Weather Radio is a nationwide radio broadcast, as well as a
radio network where information about extreme weather is announced, but
it also broadcasts other emergencies such as national security threats or
public safety.
Working with FCC, the NWR’s broadcast makes it a one-stop-shop for
finding out any weather-related issues that might be taking place in the
country.

Shelter Plan
Sheltering is almost always appropriate in emergency or disaster situations.
Seeking shelter is usually done at the home, office, or any other location if
danger is imminent and there is not time for you to go to a safer place.
The time you spend sheltering may vary depending on the emergency. You
need to stay informed in order to estimate how long you might have to
shelter for and how strictly to ration your supplies. Making sure you, your
family, or friends have the necessities to survive, such as food and water, is
essential, especially if the sheltering time is undefined.
When sheltering, there are two main courses of action depending on the
emergency and where you are: going to a Mass Care Shelter or sheltering in
place. Here are the main differences and how you should proceed in each
situation.
Mass Care Shelters
Although most Mass Care Shelters provide supplies such as food and water,
you should take your emergency kit with you. Usually, these places are
crowded with little to no room, and having all your necessities with you is a
great advantage.
In a Mass Care Shelter, you should also bring hygiene products, such as
sanitizers, soaps, and other general cleaning products.
If you are in the US, you can find your nearest shelter by texting SHELTER
followed by your zip code to 43362.
Sheltering in Place
Often, when an emergency strikes, you should stay where you are,
especially if going outside seems risky. You always need to be prepared to
take shelter where you are at the moment of disaster. This could be at home,
in your office, or in any other building. If you haven’t received an alert but
think that there might be a dangerous situation arising, you need to use your
common sense and assess the situation carefully. This might happen if local
or national authorities cannot immediately provide you with information
about what is happening. Here are some tips on how to behave in such a
situation:
 ● Try to stay informed, by watching TV, listening to the radio, or
following information on your cell phone.
● Close windows, lock doors, and air vents, as well as any other
openings such as fireplaces.
● Turn off any other system that might circulate air between the outside
and inside such as air conditioning or fans.
● Find a place with as few windows as possible.
● Seal windows, doors, and vents with plastic sheeting.

Evacuation Plan
Before and During Evacuation
Planning for an emergency also means planning for an evacuation. In some
situations, you may have time to take your time, in others you may have to
evacuate immediately.
You need to understand what kind of emergency you are in in order to
correctly prepare for an evacuation. After that, you need to identify what
places are available for you to evacuate to, such as community shelters, a
family or friend’s home in another city, or even a hotel. Knowing alternate
routes in your area and how to procure various means of transportation can
also help you evacuate in a safer, faster way. Keep in mind, that depending
on the situation, evacuating on foot might be the best option. You should
also have a plan in place to meet up with your family or have a way to
contact them in case you become separated.
It is important to have an emergency kit, or a “go-bag” ready in case you
need to leave on foot. It should contain supplies that will last you a long
time, such as canned goods. It may be possible to evacuate by car, so you
should keep an emergency kit in your car at all times and make sure that
tank of gas is consistently topped up as gas stations may be closed during
an emergency.
During an evacuation, it’s important to remember to take with you a
battery-powered radio. You should have already downloaded the FEMA
app so you know where open shelters are in your area. If you have pets,
keep in mind that most public shelters only allow service dogs.
If you have the time, you should try to secure your home by locking doors
and windows, unplugging any electrical appliances such as TVs and
microwaves, and if you are instructed to, shut off your gas, electricity, and
water. However, this might not be needed in all cases. Leave home with
thick shoes, or boots, long pants, and long-sleeved shirts so you have extra
protection outside.
Before leaving, you should check if your neighbors might need a ride. If
your car is full, try to provide them with some supplies if they need them, or
arrange for someone to pick them up.
After Evacuation
Before returning from an evacuation, make sure your national or regional
authorities have given the green light. Ensure that there is no debris or any
other disruptions on the road on your way back.
Bring supplies, such as water and food for your return and if you are
coming back by car, make sure you don’t run out of fuel, or ensure there
will be a gas station open. Avoid downed power lines as these might still be
live, if you encounter any, call the emergency services to inform them.
If you return home and you have no power, you can use generators, but it is
important to know that you shouldn't use these inside your home or connect
them to the electrical system in your house. If you need to use a generator,
connect it to an external electrical plug.

If You Are Evacuating with Pets

Making a plan for your pet will enable you to execute a smoother
evacuation. It is important to note that many public shelters do not allow
pets, which can cause you a lot of stress in an emergency situation.
Knowing what you are going to do with your pet before emergency strikes
can save their life. Establish an evacuation plan with your neighbors or
friends in case you are unable to evacuate your pet yourself. Also, having
your pet microchipped can be very helpful if it ever gets lost.
You should also put together an emergency kit for your pet, as you would
for you and your family. This shouldn’t differ much from your own
emergency kit; you will need food, water, medicine if your pet needs it, and
a first aid kit. You should also include an ID tag and a leash, as well as your
pet’s information and any other important medical documents.
Ideally, you would place your pet in a crate or a carrier and make sure you
put in items or toys that your pet is familiar with, as this often helps them
reduce their stress.
If your animals or pets can’t be put in a carrier because of their size,
evacuate them as soon as you can in vehicles or trailers. Make sure the
place where you are taking them can meet your animal’s basic needs, such
as water, food, and veterinary care.
If you have large farm animals such as cows or horses and you cannot
evacuate them, you should put them inside a barn or another large building,
or if you think the emergency at hand will destroy the barn/building, you
should set them loose as they may have a better chance of surviving.

Building a Kit
When a disaster or emergency strikes, we won’t know what to expect.
Worst case scenario, we could be on our own for several days before
returning to safety. This means that a well-built disaster kit is essential. You
will need some basic items and some additional emergency supplies. Here’s
a comprehensive list of supplies:
Basic Items
● Water (aim to have a gallon per person/day)
● Food (several days’-supply)
● Battery-powered radio and a NOAA radio
● First aid kit
● Extra batteries
● Flashlight
● Duct tape and plastic sheeting
● Dust mask
● Pliers or a wrench
● Can opener
● Local maps
● Cell phone with backup batteries
These are items that you should always have with you in an emergency,
however, if you can, you should add these extra items to your kit.
Additional Supplies
 ● Prescribed medication
● Eyeglasses or contact lenses if you need
● Cash
● Sleeping bag or blankets
● Matches
● Personal identification documents
● Fire extinguisher
You should make your emergency kit and keep it in a safe place for when
you might need it. Make sure to store your kit in an appropriate place, for
example, canned food needs to be kept in a dry place. You should also
replace any expired items and go through all the emergency items to make
sure they are still intact and change them if necessary.
Because you don’t know when an emergency will strike, you should
prepare at least three different emergency kits; one for your home, one for
your car, and one for your workplace.

Survival Kit for the Injured

Many of us might have an issue with turning away people that seek our
help, especially if they are badly wounded. If this is the case with you, then
you can put together a charity survival kit. Obviously, only do this if you
have enough supplies for yourself and your family. Here’s a list of what you
might want to include:
● a couple of bottles of water
● a couple of cans of food with a can opener
● an emergency blanket
● a map with directions to the nearest shelter
● a set of clean clothes
● a few strike-everywhere matches

Place these items in a plastic bag so they don’t get wet and place them
anywhere outside your perimeter (we will talk about this later in the book).
If someone comes close to your perimeter and you feel the need to help
them, tell them where the charity kit is.

Making a plan ahead of time is one of the most important things you can
do. If an emergency situation strikes, and you don’t have a plan, chances are
that you will not survive long. These types of plans require a lot of thinking,
time to stockpile goods and medical items and they cannot be rushed.
Without a plan, you will be lost.
It is important to understand the first signs of an emergency, such as
understanding the different alerts and how to proceed when one is issued.
There are a few different ones and depending on which one is sent, you
should know what to do next. Along with a general plan for emergency
situations, you should also have a shelter plan, for both short and long term,
whether it is a government shelter or your own home. An evacuation plan is
also essential when a local catastrophe strikes; knowing where to go,
whether it is a family member’s house or a friend's house that is far from
yours and far from the emergency. You need to prepare for these situations
and have an evacuation kit that is already assembled, so all you need to do
is grab it and leave your home.
Being prepared is really important when it comes to surviving emergency
situations, and the truth is, you can never be too prepared.

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 Book 2
Prepper’s Long-Term Survival
Guide

Prepper´s Survival Guide

If a major disaster happens, we may need to be in survival mode for the
long-term, or at least be prepared for that scenario. For these scenarios to
play out, the catastrophes need to be big enough to bring society to a halt.
This would certainly bring about lot of chaos and confusion.
Fortunately, these situations almost never happen, but it is always better to
be prepared in case one does happen someday. Before we go through what
we should do in a worst-case scenario, let us talk about the different
situations we may find ourselves in. You will have to behave slightly
differently depending on the type of catastrophe.
Famine
Famine is a severe lack of food that spreads nationwide or worldwide.
There are many reasons this could happen, massive crop failure, or a
situation where the amount of available food decreases sharply. Examples
of this could be a disease affecting crops, a long drought or flooding, for
example, back in 1995, a series of floods brought food shortages to North
Korea. Sometimes political measures can also affect food distribution.
Another infamous case was the Irish Potato Famine which occurred
between 1845 and 1852 and killed around one million people. This was
caused by a disease in the potatoes, but the biggest issue here was the lack
of food diversity - most of the population came to rely on one variety of
potatoes, the Irish Lumper. Other diseases started to spread as a result of
people’s failing immune systems and the lack of medical care and other
basic necessities.
Fortunately, we have learned from those mistakes and we grow different
varieties of crops to try and prevent famine from occurring. However, in
this era of global warming and climate change, a similar situation could
happen.
Pandemic
This one might still be fresh in the mind for many of us, but the pandemic
that occurred in 2019, due to a spread of a flu-like disease, doesn’t really
compare to other pandemics throughout our history. A pandemic is when a
large number of people throughout a large area, or across a number of
countries are affected by the same disease.
One of the worst pandemics affecting humanity was the Black Plague,
where reports say that around 200 million people died between 1347 and
1350. That was about 60 percent of the world population at the time.
Historians believe this plague started near China and was transported to
Europe in ships and other routes, through fleas on rats.
There have been other cases throughout history, more recently during World
War I, when there was an outbreak of the H1N1 flu virus otherwise known
as the Spanish flu. This flu pandemic was particularly scary because it
affected healthy young adults more severely because the healthier the
person was, the harder the flu attacked.
Economic Collapse
An economic collapse is quite a hard concept to define when compared to
other disasters, mainly because many things could fall under the term. For
example, economic depression, hyperinflation, mass unemployment or
mass bankruptcies.
A recent example of this was when Russia’s economy collapsed in 1998. At
the time, banks closed and people panic-bought goods. Inflation increased
more than 80%. While the country was going through that, the value of the
ruble, Russia’s currency, crashed. People living in urban areas had no
means to get food and had to wait in hour-long lines to get something to eat.
Terrorism and War
Depending on where you live, terrorism and war could still be a real threat.
The events of 9/11 for instance, changed how the U.S dealt with terrorism
and its own security. And the possibility of war can never be taken off the
table.
Although this might be hard to imagine for some, one has to be prepared for
any events that might disturb our way of life.
None of this means that events like this will happen any time soon, or even
in your lifetime but it is savvy to make preparations and take the necessary
steps to increase your chances of survival in case war does break out.

Water Procurement
The human body can survive without water for about three days; however,
chances are, in a disaster situation people won’t survive that long without
water. Regular consumption of water is essential to maintain your healthy
body and keep your mind sharp.
We need water for hygiene purposes too, which means that humans use
quite a lot of water in a single day, about a hundred gallons to be precise.
The problem in a disaster situation is often not the scarcity of water in
general, but the scarcity of potable water. So, in case of an emergency, you
need to have quite a lot more water than you think if you want to survive
long term.
In a disaster situation, there are four possible types of water source; your
own water reserves, rainwater, drilled wells, and natural resources, such as
lakes or rivers.
Storing Water
If you want to store water for an emergency, you need to plan beforehand.
Water can be quite the load to carry, both because it's heavy and because it
takes up space. Everyone can move a gallon of water; however, the issue is
when you need to carry other items too. There are some great products out
there that can help you carry large amounts of water and which would
certainly be a good addition to your survival kit. Nevertheless, this doesn’t
change the fact that it is still heavy and takes up a lot of space.
Having access to even a small reserve of water is extremely important, but
moving large quantities of it, especially in an emergency, is not very
feasible. But if you keep a static storage of water, you will find it easier to
collect some if you need to evacuate in a hurry. However, if you have a
static source of water, you need to store it properly so it doesn’t go rancid
and make sure you rotate your water at least every six months.
Disinfecting and storing water
If you don’t have access to bottled water, you can use tap water, however,
you might need to disinfect your water before you store it so that bacteria
and viruses don’t multiply once it is stored. The simplest way to do this is
by boiling the water. This is enough to kill any bacteria, pathogens, or
viruses. If you're taking water from natural sources, let it sit for a minute
before you filter it using a towel, a coffee filter, or a clean cloth. Let it cool
down before you store it and you should add a pinch of salt for every quart
of water.
However, boiling water in an emergency situation might not be possible,
when this happens you can disinfect your water by using household bleach,
but, not any old bleach, you must use unscented chlorine bleach. Do not use
colored bleach or bleach that contains other cleaning agents; just regular
bleach. It should only have between 6 to 8.25% of sodium hypochlorite.
Another important thing to remember is that you only need a couple of
drops per quart. You should have a dropper in your emergency kit for these
situations. Once that is done, stir the water and let it stand for 30 minutes.
At this point, the water should have a very light smell of chlorine, however,
if it doesn’t you should repeat the process and let it stand for 15 minutes. If
the opposite happens and the water tastes too much like chlorine, you
should add more water from your water source and wait a few hours until it
dilutes.
For reference, here is the amount of bleach you should add depending on
the volume of water:
● for one quart, add 2 drops if it’s 6% or 8.25%
● for a gallon, add eight drops if it’s 6%, or 6 drops if it’s 8.25%
From here, just double every time the volume of water doubles.
You should note, however, that if your faucet uses municipal water, this
already contains chlorine as well as other chemicals that enable it to be
stored for a few months. In order to begin to store water, the first thing you
need to do is to purchase cases of bottled water, if you look around for
discounts you will find some at a fair price. This bottled water is essential
for the first few days of an emergency, where everything is in a chaotic state
and everyone is rushing to get resources, you will have the peace of mind of
being able to drink bottled water. You will then have the time to focus on
making more plans for the next few days. When preparing your supply of
emergency water, hide it away out of sight, so the family doesn’t go and use
it every time they are looking for water. In an emergency situation, the
water you have stored should only be used for cooking and drinking, for
everything else, use water from other sources.
You may be wondering if that large swimming pool in your backyard would
be a good source of water. You could use it for bathing but you can’t
consume it. Besides having higher levels of chlorine, there are also lots of
other chemicals and stabilizers used in pool water. This is not good for
drinking or cooking, however, for bathing and washing your clothes it’s not
a problem.
When it comes to wells, the situation is a little trickier. They contain water
that you can drink and cook with and because they come with ready-made
storage, they would be really handy to have around. However, in an
emergency, when the power is out, it could be a problem. You need
electricity to pump the water from a well into your home, so you would
need the power to extract water from the well. However, there’s still a
solution; hand pumps. These can help bring water from wells into your
faucets, with the only disadvantage being their cost, which is around
$1,000. Although when it comes to surviving, that is a small price to pay.
They are also fairly easy to install yourself.
If you have a gutter system in your home, you can collect rainwater.
However, you need to place a barrel or some sort of container on the gutter
downspout to collect it. If you don’t have a gutter system, you should
consider getting one, perhaps you can even install it yourself as without
one, it's hard to catch rainwater efficiently. Remember, if you are using
barrels, sometimes it might be hard to access the water so consider
installing a spigot at the bottom of the barrel. You will still need to filter the
water that collects the barrels, as it goes through roofing and will catch
debris on the way down.
Wild water sources can be extremely useful in an emergency situation.
These include lakes, rivers, ponds, or anything else that has running
freshwater. In an emergency situation, you need to remember that you are
probably not the only one that knows about a certain water source, so if you
want to avoid any human contact, it is best to leave these as a last resort.
Another thing to worry about is disinfecting the water you collect.
Waterborne pathogens can be very dangerous, and they are usually found in
wild water sources, regardless of how clean the water might seem.
If you are using natural water sources, you need to find a way to store the
water and take it back to your refuge. Buckets are one option and you could
bring a cart, or a wheelbarrow to transport them back to your house or
shelter. If a cart or a wheelbarrow is out of the question, try a shoulder pole
instead - it may require a little more effort but will help you bring that water
buckets back to your shelter safely. Remember, when searching for wild
sources of water, always look for running sources, such as rivers, these are
less likely to have algae and other pathogens.
Filtration and Disinfection
You will need to filter and disinfect the water you collect from natural
sources. Sometimes, the terms filtration and disinfection are used
interchangeably, but they mean two different things. When you disinfect,
you are killing pathogens or other viruses that may be in your water. When
you filter it, you are removing parasites and larger debris that can be found
in the water. Let’s have a look at how we can do both in an emergency
situation.
How should you go about filtering a bucket filled with dirty water from a
wild source and turning it into drinkable water? Short answer: you have to
build a filtration system. Start by using plastic bottles, ideally two-liter
plastic ones. First, cut off the bottom of the bottles and place a coffee filter
on it, make sure the lid is screwed on. Next, you will need to build the filter,
which you can do using everyday materials, or stuff that you can easily get
in DIY stores. First, place a small layer of activated charcoal, then add an
inch or two of fine grain over the charcoal, and lastly, add gravel (the
smaller the gravel the better) This should be enough to filter your water, but
you can test it by adding coloring to the water and making it run down your
DIY water filter, if the water comes out clean, it is well-filtered. This is an
easy water filter to make as it only uses everyday items, however, you will
need to change the filter regularly or every time the water runs slower than
usual, or is not filtering properly.
Disinfection will allow us to kill off any bacteria or pathogens that may
have passed through the filter. Boiling the water should be enough to safely
drink the water. There is also another great disinfection method which uses
ultraviolet rays.
To filter your water through solar disinfection, all you need to do is place
the clear, bottled water in the sun. Make sure you remove any labeling on
the bottle and that the bottle is clear and not colored. You still have to make
sure the water is properly filtered before exposing it to the sunrays. If you
have access to a rooftop, this might be an even better position to place your
bottles of water. You should leave them in the sun for a whole day. If the
sun is not shining brightly or the sky is cloudy, you should leave the bottles
for two days. Alternatively, you can use UV disinfection products, these are
portable devices and are usually battery-powered, or crank-powered. If you
are using any of these devices, all you need is a short burst of UV light to
disinfect your water. In an emergency situation, you should choose the
crank-powered ones, so you don’t have to rely on batteries. If all of these
strategies fail, you can resort to calcium hypochlorite, or as it is best known,
pool shock. However, look for 100% calcium hypochlorite and avoid
anything that contains any other disinfectants. To disinfect the water with
this, first, you need to add a teaspoon into two gallons of water, and then
use a wooden spoon to stir it. Don’t use a metal one, as this solution will
corrode it. Once that solution is well mixed, add it to your water. Keep in
mind, though, that the ratio here is one pint of the solution to twelve and a
half gallons of the water you want to disinfect.
Water is probably the most important resource we need in an emergency.
Being cautious and storing it beforehand can significantly increase our
chances of survival in an emergency situation.
Searching for and Storing Food
After water, food is the most essential requirement a person has, but food
can be even scarcer than water, especially if you think that is harder to
stockpile than water is, and it doesn’t fall from the sky either.
You could store large amounts of freeze-dried food, but having a diet solely
comprised of that could make you ill, mainly because of the high quantities
of sodium. Although it is not a bad plan to store some, it is hardly a solution
to survive long term. Diversification of the food you store is essential to
maintaining a balanced diet. In an emergency situation, there are three main
sources of food; your own stores, growing food, and wild sources such as
hunting or fishing. Let’s see how we would go about each of these options.
Storing Food
While storing enough food to last for years might not be feasible for
everyone, you should, at least, have some food reserves. When preparing
your emergency plan, you should aim to have around three months of food
stored. When you add other foods such as berries and vegetables or
anything that you can grow, you can stretch your food storage to last for at
least six months. This shouldn’t be your first option when in an emergency,
instead it should be a sort of a safety net if your most immediate sources of
food don’t work out.
When storing food, you should consider canned food, but also dry, or dried
food such as pasta, grains and vegetables. Here are a few foods to consider
when preparing your food reserves:
● Canned vegetables and fruits - These may not be as tasty as fresh ones
but they still have the necessary nutrients and protein your body
needs. They are extremely easy to store and last for at least a whole
year.
● Rice - Store only white and brown rice, and be careful not to store
long grain or any aromatic types of rice, as these have oils that can go
bad.
● Beans – They are easy to store in cans, and are filled with protein.
They are a great substitute for meat if you can’t find any.
● Stews and soups - These are one of the easiest foods to make, and you
can literally just add whatever food you have to hand and let it boil.
This might be a great option in an emergency situation, and you can
add flavor just by dropping a stock cube into it.
● Canned meat - Although not the best tasting food, it can be handy if
hunting is not an option.
● Dry pasta - Dry pasta, when properly stored, can last for a very long
time. Plus, it is easy to cook. It should be one of your top foods in
your storage.
● Sprouts - These are very easy to grow and are high in proteins and
nutrients. A great choice to have around, and they come in many
varieties. In less than a week you can have them growing in your
garden. All you need to do is rinse the seeds in water, and leave them
in a jar overnight. The next day, drain the water and keep the seeds
moist for three to five days, after which you will be able to harvest
your sprouts.
● Cooking oils - In an emergency situation, the best oils to store are
olive and vegetable oil, as they last for longer. Don’t forget to use oils
as they have essential fats that your body needs to work properly.
● Herbs and spices - These are probably not that important in terms of
the nutrients they can provide your body, but they are essential to
make any food taste good. Plus, in their dry form, they are easy to
store.
Growing Food
Our gardens can provide us with great sources of food and we should take
full advantage of them. Growing food takes time and, in an emergency, it
will certainly be hard to acquire any seeds from the store, so it is best to be
prepared.
But in times of peace, the store is the best place to find seeds for growing
vegetables, in fact, you can also harvest the seeds from the fruits and
vegetables that you grow in order to grow more.
Planning how to grow food is a time-consuming process, however, it is
essential if you want to have access to an array of different fruits and
vegetables. You can start by listing vegetables that you and your family
usually eat. Then, you will need to understand what type of crops grow well
in the area you live in, as well as the times it takes to grow each crop and
how to grow them properly. You should stock up on those seeds and if you
can, you should start growing your little garden straight away and not wait
for it to be too late. Having the necessary experience in an emergency
situation can be extremely helpful.
Raising Animals
Raising animals is something that you should also consider as having a
diverse diet is very important, even more so in an emergency situation.
Things like chickens, rabbits, sheep, and goats are easier to get and take
care of. There are many classes, both online and offline that can teach you
how to raise farm animals, but you should opt for offline courses as you
will probably get more practical experience that way.
If you want something more than just meat, and you have the possibility,
consider raising tilapia fish. These fish are easy to breed, and grow fast, all
you need is a small pond and food for them.
Foraging
Wild edibles can be found virtually anywhere. Foraging helped early
humans to survive, so it can certainly help us too in an emergency situation.
You should be able to find various courses on foraging wild edibles. Local
classes are great because they will teach you about the edibles you might
find in your particular area. It is also really important to know which types
of plants you will find in which season. One great way to get familiar with
the edibles in your area is to go for walks, or hikes, and practice identifying
plants. You have to remember that some of the berries and plants you find
can be dangerous and eating them could have serious health implications. It
is therefore essential to know which ones are safe to eat and which ones are
not. Eating plants that are not safe will only cause you more problems.
Fishing, Hunting, and Trapping
Before a disaster situation strikes you should learn how to fish, hunt, and
trap wild animals and understand how many times you should do so in
order to maintain a healthy balance of ingredients.
For those of you that live in a city or suburbs, this might be a little more
complicated, mainly because of the scarcity of animals, as well as the
number of hunters out there. With that said, hitting the trail and searching
for wild animals to hunt shouldn’t be your primary way of obtaining food.
Note that, some of the techniques explained in the following section, might
not be legal where you live. However, many of these laws might not be
binding if society falls and we need to fight for our own survival. With that
said, if you want to practice your hunting and fishing skills in times of
peace, do so, within the law.
Fishing
When fishing for survival, automatic fishing reels and trotlines can help you
increase your catches. A trotline is a heavy line that has smaller ones
hanging from it, allowing you to have more lines in the water and thus a
greater chance of capturing more fish. It is easier to fish using trotlines in
rivers and smaller streams where water runs, rather than in more static
waters such as lakes. A rope or a larger cord, is placed across a river’s
banks, and in between those, you have smaller threads of fish lines called
snoods. Because each snood has a hook, the odds of success increase
exponentially. There are a few things that you need to know when fishing
with trotlines, such as the precise space between snoods. You need to leave
some space between the smaller lines, to stop them from getting tangled
together. Another great advantage of fishing with a trotline is that you don’t
necessarily need to be holding the rod, you can leave it and come back and
check it a few times a day, to retrieve fish and to free more hooks. However,
this might not be the best option if you don’t have the river or the stream to
yourself, as other people might come and steal your hard-caught fish.
With automatic reels, you have more freedom to do other things while you
are fishing. You will find them in most fishing and hunting shops, and they
will certainly be of great help if you find yourself in survival mode. All you
need to do is drop the hook with the bait into the water and attach the reel to
something heavy like a tree trunk or a rock. The struggling of the fish, when
hooked, will activate the reel to pull out of the water and retract the line.
But of course, it is not as simple as finding a river and going fishing. You
need to know where to fish, and if the fish population around your area is
healthy enough to keep producing fish for the long term. Knowing the
species that live in the lake or river will also help you find the best way to
capture the fish.
Trapping
Traps are a great way to acquire wild meat, mainly because you won’t need
to be present at all times, you just need to set up the trap and come and
check on it once in a while to see if you have caught something. In fact, if
this is going to be your way of obtaining wild meat, you should set quite a
few and check them at least once every day. However, you don’t want to
spend too much time in the same place setting up traps or constantly
checking if they have caught anything, as this might frighten the very
creatures you want to capture.
There are many varieties of snares and other traps that are easy to set up.
However, understanding how to properly use a snare, takes some practice. It
is good to understand what type of animals you can trap in your area, so
you can set up the right size of snares, and know where to place them.
Hunting
Your ability to hunt for wild meat really depends on your skill and
experience. Usually, people hunt using firearms or bows. You need to know
the population of wild animals in your area, as well as what species live
there. If it is mainly big game, such as deer, you might be better off by
hunting, however, if the local wildlife population is more based on smaller
animals such as rabbits, or foxes then trapping might be easier for you to
put food on the table.
Hygiene
Personal hygiene will be one of those things that will deteriorate the longer
you are in survival mode. Scarcity of hygiene products, and lack of sewer
line cleaning, will make your hygiene harder to maintain. The good news is
that your body, or in particular, your nose, will get used to it rather quickly.
Let us go through the different sections of hygiene and ways to mitigate
certain issues.
Toilet Facilities
If you stay indoors, in a home, or any other place with a toilet, in the short
term, you will have no problem flushing after you have used it. Flushes can
still be used even without power; all you need to do is manually fill the
tank. However, this will stop working once sewer lines stop being cleaned
and the waste has nowhere to go. You should plan for such an event.
Although chemical toilets can be a potential solution, they might also not
work in the long term, as you would have to store large amounts of
whatever chemical you use to treat the waste. That leaves us with much
simpler solutions, first up: buckets. You can find and purchase buckets at
any hardware store. If you get a five-gallon bucket or bigger, you can add
your own toilet seat, which will end up being a relative luxury. In the
bottom of the bucket, you will need to add some sand and keep the source
of sand nearby with a scoop, so you can cover the waste. If you have baking
soda or laundry detergent, you can add a little over it, but you are probably
better off if you save those for other things. Ideally, every member of your
family or group should have their own bucket, and once it is half full, you
need to throw the waste away, or it might get too full to move it around. If
buckets and sand are not a viable option, heavy-duty bags can do the trick,
however, these need to be emptied more often because you don’t want to
have the bag burst open when you are trying to move it.
Alternatively, you can dig a hole or a latrine, but this requires significantly
more work. Although if you do choose to dig a latrine, make sure you dig it
wide enough (about two or three feet), and deep enough (also two or three
feet). After you have used it, cover the waste with a scoop of earth or dirt.
Toilet paper won’t last forever, so you will eventually need to think about a
solution for that problem. Magazines and newspapers are a great solution,
but old clothes, such as t-shirts, or socks will work better in the long term,
as you can wash them. It is always important to wash your hands after you
have used the toilet, but in survival situations like this, it is essential.
Whether you use sanitizer or wash your hands in a river, it is important that
you do it. If you are using sanitizer, remember that you will have alcohol in
your hands, at least straight after you have used it, don’t go near open
flames or any other flammable components or you might catch fire.
Laundry
This is one of those things that you might only remember to do after a week
or so into an emergency situation, but in the long term can be quite
important. Planning for it is just as essential as anything else, and with the
right preparation, you can set yourself up well.
Hand washing your clothes can be both time and energy-consuming.
However, you can make it easier by purchasing a large tub, a smaller tub,
and a washboard. Fill up the large tub with water and detergent, ideally a
biodegradable one, and scrub. Place the washed clothes in a smaller tub
with just water and hang them out to dry. It may be that you can’t get hold
of a washboard, if that is the case, you need to scrub them with your hands,
slap them against a large rock, or anything hard and not particularly dirty,
although this is less efficient.
You could achieve the same results with a large bucket, a lid, and a plunger.
Make a hole in the lid, just large enough for the handle of the plunger to fit
in, add water, and detergent and use the plunger to clean your clothes. You
should use a little scrubbing brush just to take out the more stubborn stains.
Showering and Bathing
The best thing you can do when it comes to being able to maintain personal
hygiene is to purchase a camp shower. They are easy to transport and hang
on a tree branch. All you need to do is fill the camp shower bag with water
and leave it to be heated up by the sun, although don’t expect it to be as hot
as a regular shower. These camp shower bags come with a nozzle and a
hose like a sort of showerhead. Ideally, you would have a large container
which you would stand in so you can catch as much of the water as possible
and reuse it for other things.
If you can’t get a camp shower, then, the next best thing is to have someone
pour water from a bucket over you. It might be slightly more primitive, but
it is just as efficient.
If you are in a situation where water is rather scarce and it is impossible to
take showers, a sponge bath is your next solution. You can clean yourself
that way, it takes a little longer, but it also requires a lot less water. With
roughly two cups of water, you can have a sponge bath.
Save and stock up shampoo and soap. However, you don’t need expensive
stuff and every soap and shampoo will do pretty much the same thing.
Tooth Care
Taking care of your teeth is important in an emergency situation where you
can’t go to a dentist. A bad toothache can be very painful and stop you from
doing your regular daily activities, which can translate into a lack of food
and other necessities. Toothbrushes are cheap, so you can stash quite a few
of them, when it comes to toothpaste, that can be quite tricky to get and you
may eventually run out. In that eventuality, you can add salt and baking
soda together to make a fairly effective toothpaste. You will need two parts
baking soda to one part salt. You won’t feel as fresh as after using regular
toothpaste, but it will do the trick. Remember to also stockpile some dental
floss and mouthwash as these will be essential for your oral hygiene. If you
run out of mouthwash, you can make a primitive one with equal parts water
and hydrogen peroxide.
The main objective here is to avoid developing cavities, abscesses, and
other issues that can be really painful, or even life-threatening if they are
not properly treated.
Waste Disposal
We need to be able to dispose of all the waste that we generate. In today’s
society, its easy, all we do is place all of our waste into our garbage cans
and every week or so, someone comes and picks it up. However, it poses a
much bigger problem when you are in survival mode.
Let’s start with general garbage. This is waste that people generate through
food, packaging, or anything else that does not come out of our bodies.
Families, in particular, can generate quite a lot of garbage. In an emergency
situation, you should look at burning some of it, but also try to reuse any of
it if you can. Plastic containers and tin cans, can be turned into vases for
plants, or form part of an alarm system. The more creative you get, the less
garbage you have to dispose of. If you can’t burn the rest, then the next
solution would be to bury it somewhere far from your location. Also, don’t
bury it close to a source of water, or your own crops as waste may become
contaminated.
Human waste is a different type of waste and can actually be used for quite
a few things. If you choose to dispose of it, you can bury it, but remember
to do it far from water sources. Ideally, you would be digging a latrine and
filling it up. Once it is about two feet from the top, bury it for good and start
a new one. You can also burn it, but you need to let it dry for a couple of
days, which can intensify the smell of it. You could also add flammable
liquid to it in order to make it easier to burn. However, this is far from the
best solution. Burying it is far better.
However, you should use some of the waste as fertilizer for your garden.
This can be great to grow crops faster and healthier. Although if you are
doing that, you will need to keep urine and feces separate. For this, it is best
to use a funnel to direct the urine into a jug or a bucket.
To use urine in your garden, you need to let it age for a couple of months,
then mix it with dirty water from your laundry for example. The mix here
should be one part urine and eight parts water and then added the mix
straight into the garden.
The feces should be collected separately into a bucket, when that is full add
a lid with a hole. You would have to let it sit for about a year before you
could use it for composting. This is really a long-term situation, and you
should still do it even if you don’t think the emergency will last that long
because it is better to be prepared. We will talk more about how to use
waste in your garden in another chapter.
Keeping Warm
Clothing and shelter are two basic necessities, depending on the weather
where you are you could last a little longer without either, but in the long
term, you wouldn’t survive being exposed so much.
Ideally, your home would still be standing and even without power or water,
it would still be the best shelter. If your home was destroyed or somehow
unavailable to live in, the next best thing would be a family member’s
house or a friend's house. The important thing is having a roof over your
head and clothes to warm you up or protect you from the sun.
Clothing
Clothing should be a priority as it is your first defense against the weather.
Even though many of us have entire wardrobes and closets filled with all
types of clothes, bringing them with you in the eventuality that you need to
leave your home might not be the most practical thing.
In cases like this, you need to pick a few clothes. You would need to
prepare some clothes in advance as much of the clothes we wear today
would end up being too impractical and would offer very little protection in
an emergency situation. When packing clothes for an emergency, you
should prioritize comfort, practicality, and durability over fashion and style.
Although this seems logical, most people have never been in an emergency
situation and would probably pick their favorite clothes rather than thinking
logically.
The best shoes to wear in a survival situation are comfortable ones. Thick
socks will also help you protect against cold, water, and other dangers in the
wild. You should go for high quality here, as the discounted socks people
usually buy would not last very long with constant washing and use. Having
thick and comfortable work boots is also a great option. Thick soles and
ankle support is what you should be looking for. Packing a pair of sneakers
when the weather is warmer is prudent, especially as you may need to walk
quite a bit. If you live in an area where it snows quite frequently, get a pair
of snow boots too.
Pants are also essential. You will need some robust jeans which are
comfortable for both walking and working in. These may be harder to hand
wash and will take quite a long time to dry. Alternatively, cargo pants made
out of cotton are a fantastic option; besides being comfortable, they usually
have lots of pockets that will come in handy. A few pairs of shorts for when
it’s warmer outside should also be part of your emergency closet. You don’t
want them to be too short though, as they won’t protect your legs as much.
Add in a couple of belts, even if you don’t need them to secure your pants
in place as they can be extremely useful in other situations.
When it comes to tops, choose ones which are durable and comfortable over
fashionable. You should add t-shirts, button-down shirts, flannel shirts, long
sleeve shirts and sweatshirts.
Although underwear is not as essential as the items of clothing we have
mentioned so far, it is still something that you want to have in an
emergency. Underwear will help prevent sweat getting to certain body parts
such as groins, and are really easy to wash and dry. You want to wear the
same underwear for at least two weeks before you wash them, otherwise,
you will be spending way too much time washing clothes and too little on
other important activities.
Outerwear such as heavy coats certainly has a place in your emergency
closet. Especially if you live in an area where it rains or snows quite
frequently. In fact, the head is where we lose most of our heat, so keeping it
covered with a hood or a hat can keep us warmer for longer.
You will need a pair of gloves that keep your hands warm but which allow
you to maintain maximum dexterity in your fingers. You should also add in
a rain poncho, these are cheap and can protect you from the rain, they are
also easily foldable and light, so won’t occupy much space. Having a good
quality parka for more severe winters can really help you get through the
harsher months. If possible, pick one where you can remove the liner so you
can make it warmer or cooler depending on the weather situation you are in.
These are not that cheap but are essential if you live in extremely cold
places.
It is important, especially when it is cold outside, to dress in layers.
Particularly if you are doing chores or physical tasks. You don’t want to get
too hot and sweat over all your clothes especially if you take breaks and
that sweat turns cold. With layers, you can easily remove and add clothes
and manage your body temperature a lot better to avoid getting too sweaty.
Something else to consider when preparing for an emergency is whether or
not to pack camouflage clothes. Although this can be great if you are out
hunting, providing you have the right camouflage for the environment you
are in, most people live in suburbia, and this means that your camouflage
won’t particularly help you. Just keep this in mind when picking out your
clothes.
For Spring and Summer months:
● shirts, loose-fitting
● comfortable and durable shorts
● hat
For Fall and Winter months:
● long sleeve shirts
● gloves
● boots/ snow boots
● heavy coat
● sneakers
● jacket
● thick socks
 ● knit hat
● other shirts (ideally flannel)
Shelter
Ideally, your home will be your shelter as it already has everything you
need, even if you end up with no power. Keep in mind that you should
avoid lighting fires inside the house. Electrical heaters and other forms of
heat that we are used to, won’t be working, and the risk of setting fire to
your house is higher since smoke detectors will eventually run out of
battery and the fire department will certainly not be operational. But to
ensure both fire alarms and smoke detectors are still working, make sure
they are in good condition, at least every month. Place them near the
kitchen, if you usually cook there and near your bedrooms, in case a fire
starts during the night.
Having a fire extinguisher in easy-to-grab locations is also essential. If you
don’t have access to one, baking soda can also help you put out fires.
Remember, if a fire has started while you are cooking, don’t add water to
put it out, because that fire probably is being fueled with grease which can
easily spatter everywhere and spread the fire. Also remember when you are
cooking with fire, having good ventilation is key, so you and your family
don’t suffer from carbon monoxide poisoning.
But how do you keep yourself and your family warm if you can’t light a
fire? Ideally, you and your family would be spread between one or two
rooms maximum. If, for example, you live in a house with two floors, you
should try to close off the upper floor so the heat remains on the first floor
where you are. The more blankets you have the better, of course, and the
more people under one or two blankets the more heat you can retain. If you
have access to fire-safe bricks, you can do a little trick by heating them up
and wrapping them in towels or clothes under the blankets you are using. If
you don’t have fire-safe bricks, don’t use regular bricks as these will likely
break. Instead use large rocks.
However, there are situations where the cold won’t be an issue, and instead,
the heat might. How do you cool off in high temperatures when the air
conditioning is not working? Well, the first thing to do to keep your body
temperature down is to do all the necessary chores early in the morning, or
later in the afternoon when the sun is not as hot. If possible, don’t do tasks
under the intense sun. If you have to, remember to take breaks to cool off,
drink water, and, if you can, work under a shade. Remember to use light-
colored clothes as these retain the heat a lot less than darker hues. The
thinner the fabrics the better: usually cotton will do just fine under extreme
heat. Having a hat, or a scarf around your head can help you keep the heat
off your face; a wide-brimmed hat would be better as it would also cover
your neck.
At home, keeping the interior at a reasonable temperature and as cool as
you can is essential. The heat can have consequences on your sleep and
how you rest, and we need a good night’s sleep to stay healthy. Having
curtains and drapes closed during the day will help keep the inside of the
house cool. It is also important to keep the windows closed during the day
and during the hours of extreme heat, only open them in the early morning
or in the evening to let the cool air come in. If you have multiple windows,
you can open them all to create cross ventilation and air out your shelter
faster and more effectively. Insulated walls can be great to keep the cool air
from leaving the house. If you don’t already have that in your home, you
should think about investing in it. Having insulated walls can also keep you
warmer in the winter.
Planting trees on the west and east side of your property can also offer
shade during the hotter months. However, this takes quite a long time,
depending on the tree, and you need to keep them healthy, as a dead or
dying tree can be a danger to your house.
Power and Electricity
In the long run, preparing for a power outage is redundant. However, you
should still plan to have some electronics working in the first few days of a
long-term catastrophe. And if you are thinking that solar panels might save
you when the power goes out, they won’t. These will also become useless
when the rest of the power is cut off for safety measures. Plus installing one
can be quite expensive, even though there are a few government programs
that can help you, in long-term survival it seems a waste of money (in any
normal circumstance, solar panels are great for the environment and save
you a lot of money in the long term).
The first thing you should do is assemble an emergency preparedness kit
that includes supplies for both short and medium-term power outages.
Having a generator can help you in the short term, but because they usually
need fuel such as gasoline, or something similar, it would be hard to
maintain them for a long time. In your emergency kit, you should have a
couple of flashlights, lanterns, and a few extra batteries for radios, although
if you can have crank-powered radio and flashlights, even better, as these
can last you for a long time.
Unplugging your electronics will keep you protected from temporary
surges, and protect your electronics too. If you do have a generator and fuel
to make it work, use it sparingly so as to extend its lifespan. Also, you
should always use a generator outside your house, if you don’t know the
wattage of your generator or the appliances you then refrain from using a
generator at all, as this might break both devices.
Candles are fair game, and probably one of the best sources of light at
night, but you have to be very careful with them, a little slip and your house
could catch on fire. Always use candles away from flammable objects like
gas, wood, or curtains.
The usual gas generators won’t cut it in a long-term survival situation. They
are impossible to mask, which means sooner or later someone will know
you are using one and either steal it or simply leverage it to get something
in exchange, or you will inevitably run out of fuel for it. Saying that power
generators are great as a short-term solution.
However, portable solar generators can be a great alternative. These come
in many shapes and forms, but usually are portable solar panels with inputs
so you can use any device you want. Another product that might come in
handy is a “Biolite camp stove”, this device converts heat into electricity,
all you need to do is start a fire on the stove and the device will convert the
energy for you through a USB port. Although with this device you can only
charge something that is USB connected, you can be cooking while you do
it. There is a myriad of other devices that can do that, you just need to
search for one that suits your needs. Although even with all of this, you
should be prepared to live a life with no electricity, and it is totally doable,
humanity did that for thousands of years, even though it might be quite
harsh at first.
Emergencies can come in many forms, famine, pandemics, economic
collapse, or even war or terrorism. We need to be prepared for any of these
scenarios. We need to adapt to these circumstances as quickly as we
possibly can and find the best way to survive. In recent years, we have seen
many of these catastrophes happening and although many didn’t bring the
world to its knees, many people suffered. The day may arrive when our
governments will not be able to keep order and we are in a situation where
survival of the fittest will happen.
One of the first things that you should look into is having a plan to search
for water if you don’t have pre-established reserves. The human body will
not survive more than two or three days without water, so knowing where to
look for it, how to treat it and disinfect it, and also how to store it is
important for your survival. After that, food should be your primary
concern. If you have planned for such catastrophes, you should have a good
stockpile of goods, however, these should not be your primary source of
food, but instead a reserve for when you don’t have fresh food. When it
comes to food procurement, hunting, fishing, trapping, and foraging should
be your main activities. Learning how to do all of these things can help you
survive for longer periods and put food on the table for you and your
family. Knowing how to store your fresh food is also something that you
should learn, as well as raising animals for food.
Hygiene might not be one of your main priorities in the first few days of a
catastrophe, however, you should plan for it too, especially since a disaster
situation can drag on for a long time. Simple things like waste disposal and
germs can become serious issues if you don’t take the necessary measures.
Another thing that you should take into consideration is your clothing. This
should be prepared according to the climate you are in. Plan what clothes
are most important and put everything else to good use by making
improvised bandages and other things that you might need. If you need to
evacuate, you will only be able to take only a few pieces of clothing with
you, so make sure you have that planned beforehand too.

OceanofPDF.com
 Book 3
Home and Family Defense

The defense of your home and family, or group, should be one of your
priorities, both short and long term. It doesn’t matter how much water and
food you have stockpiled if you lose everything by not being prepared to
fight for it. Whatever security measures you had before the emergency or
catastrophe struck, will most likely be useless in a long-term survival
situation; most modern security systems are designed to call authorities and
let authorities handle the situation. In a disaster scenario, authorities may
not even exist anymore, and we must secure our land by other means.
To develop a defensive plan, you need to break the job into smaller
sections, such as updating your defensive structure, acquiring defensive
weapons and setting up alarms.
But we go through these sections, there is something that you need to be
aware of— OPSEC, or operation security.

OPSEC and Gray Man

OPSEC basically entails making sure you don’t attract the attention of your
neighbors or alert them to the things you have. For instance, it’s prudent not
to talk about all the food or materials you have stockpiled. The less people
know about your resources the better, and that certainly includes your
neighbors. When you are prepping, don’t order packages of food or any
other preparations every week. If you do, it is best to go to the shop
yourself, or order it intermittently and use a company that uses unmarked
boxes. This is so your neighbors don’t realize you are prepping and don’t
come later asking for food, or worse, steal it. Basically, keep your
preparations discreet. Don’t keep your stockpiles in plain sight, but that
should go without saying. Even if you keep them in your basement away
from anyone’s eyes, cover your boxes with curtains or blankets, so even if
you have someone visiting your basement for any reason, your resources
won't be seen.
Something else that you need to focus on is your appearance. For instance,
after a few months of a catastrophe, try to look as if you have lost weight,
or at least are going through a tough time just like your neighbors. This is
because if you are the only one in the neighborhood that has not lost weight,
that will raise suspicions. Obviously, don’t starve yourself. Not only that,
but an unshaven face and unkempt hair can also help you in looking less
fortunate compared to your peers. This is called the “Gray Man” and it
basically entails blending into the crowd. This might sound mean, but in
survival times sometimes you need to make sacrifices to protect yourself.
 Defensive Weapons
Humans have been using weapons to defend themselves since the very
beginning. Weapons come in many forms, some are designed to attack,
others to defend, but most are versatile and their purpose depends on the
wielder. For most of us, just the thought of holding a firearm, for example,
is petrifying, never mind injuring someone with it, however, there are many
people that would shoot without thinking twice. This already happens,
imagine what would happen if a catastrophe hit, when society’s common
sense no longer prevails.
You may think that a baseball bat or any other short-range weapon will
suffice for defense, but chances are that they won’t do much to protect you
against a firearm. If you want to be truly prepared, then you should get your
hands on a long-distance weapon. You don’t need to go out there and get a
sniper, but a handgun, or something more discreet that you can take with
you when you go outside to do chores, would probably be a better choice.
Of course, the best type of weapon for defense depends on the user. All gun
owners have different tastes, we will go through the main types of guns so
you can make an informed decision. But before we go through that, it’s
important to talk about the decision of when if at all, to shoot. This is an
extremely complicated decision to make, in fact, there are no guidelines on
this stuff, and it depends on the situation. But some tips might help you out
if the situation arises. First, be sure of your target. Avoid pulling the trigger
in dim light, or if you are under intense stress because the mind plays many
tricks when in those situations. Always be sure of whom or what you are
going to shoot at, but also make sure you know what is behind the target,
you don’t want to shoot or hit the wrong person. Another thing to take into
consideration when using a gun is that even though there might be no rule
of law at the time, it doesn’t mean you should act in a lawless way. Shoot
only if necessary and remember that the law may be reestablished one day
and the authorities may investigate crimes that took place during those
crisis times. One last thing to remember is that if at the end of a
confrontation, you and your family, or your group are well and safe, you
have probably made the right decision.
Handguns
Handguns, more than any other firearm, should be chosen by the way they
sit on your hand and how comfortable you are with them. This is because
the better one sits, the more you will practice with it and the better you will
become at wielding it. So, when purchasing a handgun, you might need to
try a few out first to see how they fit in your hand.
Handguns can be divided into two categories: revolvers and semi-
automatic. The advantages and disadvantages all depend on the user. A
revolver is usually easier to use than a semi-automatic, however, the latter
has more rounds, meaning you won’t need to reload as many times. When it
comes to calibers, the most used ones are .45, .40, 9mm, and .357. The less
common the caliber of a gun is, the harder it is to find ammunition.
Handguns are the easiest firearms to carry, and the easiest to use which also
means it is more comfortable to carry lots of ammunition. Handguns are
usually medium-range, and when compared to other types of guns, have
less reach. Plus, the further out the target is the greater the chance you will
miss. On the other hand, if you want to protect your home from an intruder,
a handgun will do just fine.
Rifles
Rifles are designed for long-distance shooting. If you want to use your
firearm for big game hunting, this might be the best option for you, plus
you can add a scope and turn it into a sniper rifle. With a sniper rifle, you
can camp on the roof of your home and surveil and defend the land around
you. For many, having a .22 rifle is the best choice for survival, mainly
because of its versatility. It has cheap ammunition, is easy to handle, and is
great for hunting. However, many other people say that .22 is too low-
powered, but the higher the caliber the more expensive the ammunition
gets, so if you are on a budget, a .22 would do just fine.
Carbines
Some people consider carbines to be rifles, and they are not wrong. But
they are really different when compared to more common rifles. Basically,
carbines are rifles with a shorter barrel. Carbines have a negative popularity
because they have been used to carry out various atrocities, however, one of
the advantages is how intimidating they are. Besides that, their high
ammunition capacity is also a great advantage. However, they tend to be
quite pricey when compared to that of other firearms, and their ammunition
is just as expensive.
The two most popular carbines are the AR-15, SKS carbine, and any variant
of the AK, mainly because they are reliable and last a long time, which
would be helpful in a survival situation.
Shotguns
Many believe shotguns are perfect for protecting your home. They have
great close-range abilities, and you don’t necessarily have to worry about
accuracy, if you are using a shotgun shell and not a slug. This is because
shotshells spread when you shoot, so if your aim is directed at the target,
chances are you are going to hit it.
However, pay attention to the ammunition required, if you are using
birdshot ammunition (shotgun ammunition designed to shoot birds), your
chances of over penetrating are lower. Over penetration is when you shoot a
shotgun with a shotgun shell and penetrate through your target, putting
other people at risk of getting shot. This is especially important if you are
using it inside your home, as you don’t want to hit anyone in the next room.
These guns are fairly cheap and their ammunition is also cheap and found in
many gun stores. Although these are not the lightest firearms, they are quite
easy to use.

When to stop?
It is very common for people to focus too heavily on increasing their
arsenal of weapons and neglect other defensive strategies. So, before you
start acquiring defensive weapons, make a plan, and set out the goals that
you have.
Ideally, all adults who are mature enough (this is important), should have a
firearm in your group. When it comes to ammunition, it is hard to tell
exactly how much you will need, but probably around 1000 to 1,500 rounds
for firearms, 2,000 to 3,000 shells for shotguns, and if you are inclined to
purchase a rifle then between 4,000 and 6,000 assuming you got a rifle to
both hunt and for personal protection. You could hunt with a shotgun or a
handgun, however, it would be a lot harder to do so.
Other Weaponry
Non-firearm weapons won’t have a chance against firearms. However, they
can come in handy as tools. When it comes to knives, you should look for a
blade of around 5 to 6 inches lengthwise, and a full tang blade. This means
that the blade of the knife runs all the way through the handle, giving it
more stability. The thickness of the blade is also important, the thicker the
blade, the fewer chances of it breaking.
When it comes to the handle, look for something with a good grip, even
when wet. You will also need to get a sheath for the knife, especially if you
want to carry it around with you. For this, a simple leather sheath might be
sufficient, just make sure it is comfortable to use when walking around and
doing chores. When purchasing knives, it all comes down to how
comfortable it is in your hand, but two of the most purchased knives for
survivalists are the CSP by Mission Knives, and BOB by TOPS Knives.
You might want to do your own research, and weigh up all the options
available.

Fortifying Your Home

You should not only focus on strengthening your arsenal of weapons, but
also on fortifying your home. There are many things that you can do to
fortify your house, without turning it into a bunker.
The first thing that you need to do is identify any weak points your house
may have. The weak areas of your home are usually doors and windows, so
you should look at options to increase their strength. When it comes to
doors, there are two immediate things that you can do. Replace the screws
on the hinges of your outside doors for longer ones. Normal screws are only
to secure the door in place, by changing to longer screws you are allowing
the screw to get inside the frame of the door and make it more resistant to
forced entries. Adding deadbolts to your doors will also increase their
resistance.
Boarding your doors and windows can also increase their strength, although
this is probably only a good solution for the doors and windows that you do
not use. Purchasing a couple of 2x6 boards and screwing them against any
unused exterior door frames can increase security, you can also do this to
your main door frames when you need to barricade yourself inside the
house.
Windows can be a real problem, mainly because they are made of glass that
can easily break. Boarding them is the best solution, even though it will
block the sun. You can get a measured plywood board and attach it to the
window frame with long screws. Add the plywood to the inside of the
window and not to the outside because if a window gets broken, the glass
will fall outside your house.
Go to your local gardening shop and purchase a few bags of sand and place
them around the house, for example in front of your upper windows to
allow a temporary firing position. Sandbags can be extremely resistant to
bullets.

Defending Your Perimeter

Usually, the perimeter refers to anything beyond your house that is still
yours, like your garden. In a long-term survival situation, you might want to
extend that perimeter to keep your home safer. Of course, if you are only
using handguns and you have a long front yard, your perimeter might
shorten considerably.
The main purpose of defending a perimeter is to keep danger away from
your home, or to foresee situations that might evolve into dangerous ones.
Perimeter defense consists of two elements; warning systems and systems
to discourage intruders from advancing.
Warning Systems
The faster you detect an intruder, the greater chances you have of
neutralizing the threat or reacting effectively. Alarm systems are therefore
extremely important. They could be as simple as a system of strings linked
to bells or tin cans containing pebbles. Once the intruder touches one of the
strings, it will make a sound and alert you.
You can opt for something less primitive and get some battery-powered
alarms, such as motion sensors, however, make sure you have enough
batteries to use them through long periods in a survival situation, at least a
few months' worth of batteries. If you do use battery-powered motion
sensors, do your research and find out the best locations for them around
your perimeter.
Traps
Turning your garden into a giant trap is not a viable option because of the
time and effort it takes, especially if you have a large garden. Plus, any trip
to your garden could be potentially lethal for you. Instead, you want to use
traps strategically, and use them to push the intruders towards an area that
you can easily defend, this is called funneling. This usually means forcing
the intruders to reveal themselves and not let them stay hidden. If an
intruder wants to move from the garden gates to your front door, they would
do so, in the most efficient way; a straight line. In that case, you would want
to have placed debris or anything that would make them deviate from that
path and onto the path of the traps you have placed.

Situational Awareness
This is an increasing issue in today’s society. We have too many people
burying their faces in their mobile phones and becoming completely
unaware of their surroundings. This is the exact opposite of what you want
when you are in a survival situation. In fact, you want to know exactly
when and from where someone might be approaching your home. You want
to be hyper-aware of everything in your surroundings.
If any stranger tries to approach your perimeter, they shouldn’t be left
unchallenged, but you don’t want to start shooting straight away. Use
diplomacy and ask questions before you take further action. Another thing
that you should be aware of, especially if someone approaches your home,
is that they may be a diversion. In other words, they may be distracting you
from someone else approaching your perimeter from another location.
Ideally, you would have enough people in your group to rotate surveillance
so that you are always aware of the goings on in your perimeter.
If you don’t have enough people in your group to take shifts and rotate, then
you should consider getting a dog. Besides being great companions, a well-
trained dog can do the job of several people when it comes to detecting
intruders.

Tools
Although tools can be used for anything, we decided to place them in the
home protection chapter because they can be extremely useful when
needing to repair parts of your defense or upgrade them. But we will also
talk about other tools that might help you in a survival situation.
Before we go through all the different tools, it is important, especially in a
catastrophe situation, where you can’t acquire more tools, that you have
bought or acquired high-quality ones. This is essential because your life
might depend on the use of these tools. Look for branded tools, and avoid
anything that is sold in a dollar store.
Although tools may not be as essential as food or water, we should think
about them and gather them over the years. Obviously, we will not mention
every single tool in existence in this chapter, that would be redundant and
would require a long and lengthy list but we will talk about the common
ones that might help you in a survival situation.
One last note regarding tools is their maintenance. It is important that you
have the means to fix or maintain your tools, mainly because you can’t just
go to the shop and grab a new one. Make sure you have a few extra handles
for axes and hammers and whetstones and files to sharpen blades. Also, to
maintain some of the tools we are going to talk about may not be as easy as
sharpening a knife; an ax, for instance, requires a little more technique.
Ideally, you would have already learnt how to properly maintain your
different tools before disaster strikes.
Main Repairs and Basic Tools
If repairs are needed in your home, you won’t be able to call in a handyman
to fix it for you. You will have to do it yourself. Depending on what you
want to fix, tools may vary, but usually, basic tools can be adapted to most
situations.
Hammers, for instance, are one of those tools that are always useful, and
they come in many varieties. Make sure you buy high-quality, and that the
hammer seems solid between the handle and the head. Make sure it feels
comfortable in your hand. It is wise to purchase at least two hammers, so as
well as having an extra if one breaks or goes missing, it also gives you the
opportunity for two people to work on a project.
Adjustable wrenches are also important, having at least a couple of them
will be useful.
When it comes to screwdrivers, you need to have multiple of different
types. There are many jobs you won’t be able to do without them.
Pliers are another really important tool. They come in many varieties but a
ten-inch, plus two or three smaller ones are sufficient. Below is a basic list
of the tools you will need:
● Hammers
● Screwdrivers
● Wrench sets
● Pliers (at least 2 or 3)
● Duct tape
● Hand saws
● Tape measure
● Flashlight
If you still have access to power and electricity, a cordless drill will also be
useful.
Demolition Tools
When you think of tools, you think of building something. However,
sometimes you need them to take things apart. Getting rid of debris, or
fallen trees will require a variety of tools, including a framing hammer. The
difference between a framing hammer and a regular hammer is that the
handle is usually longer and it is easier to maneuver the straight claw at the
back of the head. Having a couple of pry bars of different sizes is also
essential, especially if you need to open, or destroy something in tight
spaces. A ratcheting device with a handle can be extremely useful when you
need to move heavy things, these are usually called come-along wrenches,
you might already have them in your basic tool kit.
Cleaning Supplies
Cleaning supplies are not necessarily what you may think about when you
are making a list of all the items you need in an emergency, but cleaning
supplies are actually pretty important.
Dirt can accumulate quite quickly in your shelter and make your quality of
life a lot worse. The first items you should add to your cleaning kit are
cloths or rags and an all-purpose cleaner. You are not looking for shiny
floors and sparkling windows, but hygiene is important and quite hard to
maintain in an emergency situation.
If your house has carpets, these might be quite hard to clean unless you
have a carpet sweeper, although remember that these can’t be electric. If
you have rugs, you can just take them outside and beat them. Apart from
that, all you need is a dustpan and a broom, to keep things tidy. Here’s a
useful list of cleaning items to add to your kit:
● cloths or rags
● all-purpose cleaner
● bleach/vinegar
● dustpan/broom
● carpet sweeper (if you have one)
Lighting Tools
Candles and oil lamps can light your home and help you guide yourself at
night, or if you need it while dealing with an issue. However, as well as
being dangerous, they are fairly inefficient compared to other lighting
solutions. The best thing you can do is purchase a solar-powered light. They
may be slightly more expensive but will provide you with a safer more
reliable source of light.
Alternatively, glow-in-the-dark lights can also help you, however, these
lights are not as strong as solar-powered lights, but will do well if your
intention is to mark a path or to create more ambiance lighting.
If you have a way to charge batteries, you can get flashlights. Nowadays
you can buy ones which have LED light technology that doesn’t consume
as much energy, allowing for more hours of light.
Firewood Tools
You may need to build a fire in a fireplace or outside in a fire pit, and for
that, you will need some specific supplies. First, you will need a lot of wood
as well as hand saws and other cutting tools to enable you to cut the wood
down to an appropriate size. A bow saw can be really helpful with cutting
the thicker branches. For the really thick logs, you will need at least one
good axe. Gardening shears and loppers can come in handy to cut smaller
branches, although they are not necessary. Here the more variety of
firewood tools the better, because how you go about cutting wood depends
on the type of wood and thickness of the logs and branches you find.
However, if you have these essential tools, you can get the job done.
Gear for Protection
When using and carrying tools, especially sharp tools, the chances of
getting injured are quite high. If you add in the fact that the tools might not
be as well maintained as they should and a potential lack of light or
anything else related to a catastrophe, the chances of getting hurt become
even higher.
Even without all these conditions, accidents still happen, and for that, we
should include protective gear in our survival kits. Safety goggles or glasses
are top priority, as well as thick gloves. It will certainly be hard to find an
eye doctor if something flies into your eye. The gloves will protect you
from any cuts or splinters that could eventually get infected.
If by any chance, you will be working with sawdust, smoke, or even fumes,
you will need to pack some face masks. Ideally, you would be looking at
N95 types of masks. Below is a list of useful protection gear.
● thick gloves
● dust mask
● safety goggles
● steel-toe boots
● ear protection (if necessary)
Communication Tools
Access to information is extremely useful in a catastrophe-stricken world.
Not being able to share or receive information can isolate you, which,
besides being very stressful, can be bad in terms of surviving long term.
Obviously, communication devices require power, which can be a problem.
Usually, these devices are battery-powered, so having a stockpile of them is
essential. Let’s have a look at the different options available to you when it
comes to communication.
Two-way Radio
Two-way radios are essentially the walkie-talkies you used to play with as a
kid, and even though they have improved significantly since then, they do
have their downsides. For instance, their range is not very long compared to
other means of communication, and any physical blockage between the two
points of communication can cause connection issues.
Two-way radios can be divided into two types: General Mobile Radio
Service (GMRS) and Family Radio Service (FRS). These are the different
frequencies that radios can use. To be able to use GMRS, you will need a
license, however, to broadcast on the FRS channels, you won’t. There are
some devices that allow you to broadcast in both of these frequencies.
The range of these devices is not great, depending on your surroundings, an
average of a mile seems to be their maximum. Although the fewer bodies
and objects between the two radios, the better. For instance, they would
work better in a field rather than in a city. To maximize their range, you
could purchase a static unit in your shelter and buy a few handheld units
with a shorter range. These work well when you need to go around your
perimeter for hunting or searching and want to keep communicating with
other members of your group.
Amateur Radio
Amateur radio, also known as ham radio, might be one of the best tools you
can have for long distance communication. You will need a license but you
should definitely consider getting one as ham operators are great at sharing
information, especially during times of crisis. Ham operators are spread
across every state and county so you can get in contact with some of them
to help you get yourself set up. Plus, by knowing the community of ham
operators in your area you will be able to easily establish communications
with them in a crisis situation.
Shortwave Radio
These shortwaves can travel across the entire world and are great ways to
understand what is happening, not only in other countries but also to have
an unbiased vision of what is happening in your own country. Having a
shortwave receiver can be really helpful in an emergency, especially a long-
term one.
Knowing how to protect your home or shelter, and more importantly, your
family from the many dangers that will occur as a result of a collapsed
society is incredibly important.
Make sure to never reveal your stockpile of goods even before a catastrophe
strikes. You might trust your neighbors when civilization is still intact, but
they might turn on you in a disaster situation. Keeping a low profile is
essential for surviving. Moreover, remember to always look like you are
going through a rough time in order to keep suspicions low.
Planning what defensive weapons might be needed in such a situation and
purchasing them beforehand is essential. Even if you are not a gun person,
in a survival situation, you might have to resort to them. Choosing the best
ones for your specific situation as well as knowing how to use them is
really important. However, don’t just rely on firearms; you will need to also
stockpile ammunition, spare knives and any other low-range weapon.
Fortifying the structure of your shelter can prevent people from getting in
and stealing your food, or even harming you and your family. Setting up
warning systems, as well as traps can prevent that from happening. Having
a dog, for instance, can increase situational awareness, and detect intruders
even before you or any rudimentary alarm system you might have. Don’t
forget to train your dog too, but remember that you will have another mouth
to feed.
You will need all kinds of tools for building fires, fixing things and
upgrading your shelter protection. Communication tools such as radios are
imperative, they can save your life.

OceanofPDF.com
 Book 4
Composting and Gardening

Don’t expect your survival garden to be a gorgeous backyard where you can
spend your time reading a book under the shade of an apple tree; you
should look to design your survival garden in such a way that maximizes
crop growth and thus increases yours and your family's chances of survival.
The first thing you should consider is acquiring the necessary tools to create
your garden, and you should start by limiting your tools to manual ones.
You should at the very least have a shovel, garden trowels, and a rake. You
might also want to get a garden cart or a wheelbarrow to transport compost,
dirt and tools. A sod cutter would also be really useful for when you want to
expand your garden.
When planning out your survival garden, having an area reserved for
composting is essential. You can even buy some containers designed for
this purpose, but you can also create your own in a bin or any other
container; it will just take you a bit longer to produce the compost. You can
toss in pretty much any organic waste, except, of course, animal by-
products. Clippings from your grass and vegetable scraps are perfect.
Below is a list of important tools:
● a shovel
● clippers
● a sod cutter
● a garden cart or wheelbarrow
● bags
● strings (for vines)
● a hand trowel
● knee padding
When you don’t have the chance to go out and purchase vegetables,
harvesting fresh food straight from your garden can increase your chances
of survival. Besides vegetables, you can also grow fruits and tubers. Keep
in mind that the crops in your garden should provide you with a variety of
nutrients. You should also make sure you plant crops that your family is
already used to eating.

Getting Started
It can take quite some time to establish your crops, in fact, for you to
become an experienced gardener it can take quite a few seasons, so the
sooner you start gardening the better.
To have a sound knowledge of gardening you must understand foraging
practices, how to store seeds properly, how to propagate trees, how to grow
herbs, how to sow seeds, harvesting practices and composting practices.
There is a lot to know, but slowly you can attain the knowledge you need to
create your survival garden and expand your plots.
Designing Your Garden
You need to plan your garden carefully as it is essential to be able to grow
the vegetables and fruits that you want. Going for open-pollinated seeds is
always a great choice to start with, as these allow you to harvest the seeds
from your crops and make sure you have crops to grow the following year.
You need to diversify too, there are many ways crops can fail, such as
diseases, droughts and flooding. To avoid losing all your crops in such an
event, you should plan to plant both annual and perennial, as well as bushes
for fruits, herbs, and trees. In order to diversify as much as you can, try to
also add plants that can grow in the shade and not only in the sun, this can
be very useful if you go long periods without much sunlight.
The size of your garden will depend on a variety of factors. How many
people do you plan on feeding? Which crops do you want to grow? What
are your skills as a gardener? What is the quality of your soil? For a family
of four around 1 ½ acre would probably be sufficient, if you use crops that
don’t take too much space. You will be able to understand the optimal size
of your garden once you get started and you can grow your garden as you
see fit. The best garden is always the one that suits your family’s needs
better.
Think about containers and raised beds in your garden, as this might
improve the speed of your harvest and make it better quality.
What to Plant?
The first thing you need to think about, especially if you are going to live
off your survival garden, is what your family usually eats.
When starting out, you might also want to start with the easiest crops to
grow, remember that you can always add new crops as your skills improve.
Planting crops that are easy to grow will likely increase your gardening
confidence. Here is a list of easy crops to start with:
● zucchini
● kale
● carrots
● potatoes
● lettuce
● beans
● garlic
● onions
 ● radishes
Zucchini
Zucchini is one of the most rewarding crops you can plant. With only one
seed you can grow a 7–9-pound zucchini in a short period of time. They can
grow even bigger if the weather is particularly nice. Plus, zucchinis are
extremely versatile, you can use them in relish or you can make pickles,
you can even dehydrate them to make zucchini chips.
Kale
Kale is a biennial crop, which is a good way to start your survival garden.
In the first year, the plant will give you a lot of leaves that you can cook up
and eat and during the second year it will give you flowers and the seeds.
Another great thing about kale is that it is very resilient, it can survive well
in extreme temperatures.
Carrots
Carrots have many uses, and not only the root is edible; you can also dry
out the leaves. These take around 6 days to 3 weeks to grow. Another thing
to note when planting carrots is that you shouldn’t transplant them, as they
usually don’t survive.
Potatoes
Potatoes are extremely versatile both when it comes to cooking them and
growing them. You can grow them in trenches, in barrels, or containers, in
mulch, or in raised beds.
Lettuce
This is another common crop and quite easy to grow too, however, you
have to protect lettuce plants from birds and insects. This crop tends to
grow better in cooler seasons between fall and spring. While the seeds take
between 2 and 14 days to germinate, it takes about 50 days to mature.
Beans
The easiest beans to grow are probably green beans and these can be
planted in groups or rows to maximize space. Beans are also quick when it
comes to germinating, taking about 9 to 10 days to grow.
Garlic
You can use garlic in almost anything, so it is quite a good addition to your
garden. You would want to plant your garlic during the fall; however, you
technically have until the spring to plant it. Garlic is also fantastic for your
health so the more you grow the better.
Onions
Onions are another vegetable that can be used in many dishes to add flavor.
They can be grown from seed or from sets, but remember to leave plenty of
space to let them grow.
Radishes
Radishes can easily be added to any garden as they don’t take much space
and can bring a lot to your dishes. Plus, it only takes about 4 weeks for
them to grow. Alternatively, you can plant them every two weeks so you
always have fresh ones available. There are two things that you can do
when they start producing flowers; pickle the greens, or leave them to set
seed.
What Crops Store Best
You will also need to think about what crops are the best to store. Garlic,
leeks, onions, turnips, and cabbage, for instance, are some of the best
vegetables to store. Basements and cellars are the best places to store your
crops throughout the winter. The conditions of your storage can prolong or
shrink the storage time of your crops.
Perennials
Planting perennials is quite important if you want to have a complete
garden and rely on it for subsequent years. They are considered relatively
low maintenance crops because you don’t have to worry about watering
them too much. Examples include rhubarb, asparagus, blueberries, and trees
that give you fruits and nuts.
It is important that you have the basics of your garden down before you
move on to perennials. But having them is certainly really important.
The great thing about planting perennials, is that they extend your garden
harvest. When your basic crops are still coming to life, perennials might be
ready to be harvested. This is a good way to always have something to
harvest and something fresh to eat. The low maintenance of these crops will
help you free up time for other things that you need to do, plus they are
usually more resistant to diseases and pests.
Because perennials are there to stay, they help the soil to remain intact,
which helps give it more nutrients. Their deep roots also help other crops to
reach minerals and other things that will help them grow. Basically,
perennials are great for continually adding organic matter to the soil.
Edible Flowers and Herbs
Herbs don’t require much space and can be planted straight into the soil or
in containers. You should look to plant herbs that you usually use when you
are cooking. Herbs such as chives, mint, basil, rosemary, sage, dill, or
thyme are easy to grow and can definitely add flavor to your dishes. You
will need to dry them to extend your supply, but afterwards you can put
them in your cooking or even make tea out of them.
Edible flowers are another source of food. Besides being a source of
nutrients, they also attract insects such as bees that pollinate other flowers
and vegetables in your garden. Some of the easiest ones to grow are;
marigold, cornflowers, and calendula. Remember that many of them can
also have medicinal benefits.

Nutrients in Your Garden

Before you can start preparing your survival garden, it is important that you
estimate the nutrients that your crops will provide you with, in order for you
to have a complete diet. Obviously, you can’t calculate the nutrients exactly,
but an approximation will suffice. Think of your crops as a nutritional
supplement to all the other foods that you have stored.
Fats
Ideally, your source of fat would be from meats, however, it is important to
have some source of it growing in your garden. You should look to grow
nuts as they offer a high concentration of fat. Walnuts, pecans, hazelnuts,
and chestnuts are all great options. However, they don’t germinate as
quickly as vegetables or fruits and can take several years to grow. You can,
however, grow seeds. They don’t provide the same amount of fat as nuts but
they are still a great source of it. Flax seeds, squash seeds, sunflower seeds,
and pumpkin seeds are all fairly easy to grow.
Carbohydrates
Carbohydrates can be found in many easy-to-grow vegetables such as
potatoes, beets, or legumes. You want to dedicate a lot of room to these
crops because they are relatively hardy and they can provide you with really
essential nutrients. When it comes to vegetables filled with carbohydrates
quantity is really important.
Proteins
Proteins are another nutrient that you need to consider when planning your
survival garden. You can pick whatever suits your taste better as many
vegetables are rich in protein. Fava beans, brussels sprouts, spinach,
cauliflower and broccoli are all great additions to your garden.
Storage During Winter
We have mentioned some of the best crops to store, however, we need to
talk about storing your crops when the winter comes. This is extremely
important if you want to eat greens during the harsher months. This mainly
depends on where you live. For instance, if winter is not too harsh where
you live (you don’t suffer snowfalls or extremely cold temperatures) you
can easily leave your root vegetables in the ground especially if you add a
layer of mulch. If you live in a place where seasons don’t change much
such as places close to the equatorial line, you can have year-round
harvesting.
A cellar is ideal for storing your vegetables during the winter. If you don’t
have access to one, you will need to think about other ways to store your
crops, for example by using containers made of glass, stainless steel, or
ceramic.

Composting Methods
Understanding the different methods of composting will help your crops
grow faster, they will be more nutritious, and the chances of your crops
getting diseases will decrease. There are a few ways you can approach
composting depending on your specific situation.
Let us start with the basics of composting. Here are five things that you
should take into consideration when managing the decomposition of your
soil.
Nutrient balance
There has to be a nutrient balance when you compost. Usually a balance
between “green” material, such as food scraps, clippings, and manure and
“brown” material, such as wood chips and dry leaves. The former group
contains nitrogen and the latter larger amounts of carbon.
Size of Material
Here you are looking for balance too. If the material is too big it might take
longer to decompose, however, if it’s too small it might halt oxygen flow
through the compost. So, shred and grind some of the larger chunks of
material you are adding to your compost.
Moisture Content
Moisture is essential for the organisms that decompose the organic material.
Water helps in transporting all the substances making it easier for microbes
to do their work. If don’t think there’s enough moisture in your compost,
you can add some.
Air Flow
As we have mentioned before, the flow of oxygen is important to create
compost. For that, you need to continuously turn the pile every other day,
alternatively, you can also add pipes to the pile to allow air to flow.
However, too much oxygen can make your pile too dry and halt the
composting process.
Temperature
Too high a temperature can cause rotting in your compost, but too low a
temperature can cause the decomposition process to stagnate.
There are three different types of composting and five different methods.
Types of Composting
The biggest difference between the different types of composting is in how
the materials are broken down. There are three this can happen; aerobic
composting, anaerobic composting, and vermicomposting.
Aerobic Composting
As the name indicates, this method relies on using air to help break down
the organic material. It is essential that you turn the compost every few days
to allow air to circulate. Here, you will need quite a lot of “green” organic
material because the temperatures tend to rise quite a lot. Moisture is also
essential in this method of composting, especially to get rid of the intense
smell the compost may develop. If you are doing your composting
outdoors, then this is probably the most reliable method, as well as the most
popular.
Anaerobic Composting
This is the opposite of aerobic composting and it does not use the air as part
of the breaking down of organic material. One of the downsides of this
method is the stench that it releases, as well as the potential to grow the
wrong bacteria which can have consequences on the quality of the compost.
This is not a method of composting that is widely used; however, it involves
very little maintenance and when it is used, it is often used indoors.
Vermicomposting
This is the type of composting that usually gives the highest soil quality and
it is also quite easy to maintain. This type of composting, besides using
moisture and air, also uses worms, and this is the reason why it is so
efficient in breaking down organic material. With this type of composting,
you just need to make sure that the pile has enough material. Another thing
to take into consideration is having a suitable environment for the worms to
live in; ideally outside is the best place for them to do their work.
Methods of Composting
The methods shown here are the most common methods used to make
compost. The one you pick will depend on your specific situation and the
reason why you are composting.
Open-Air Composting
This method involves aerobic composting and needs regular maintenance
by constantly turning over the pile to make sure air circulates. When it
comes to the set up, open-air composting is perhaps one of the simplest
methods, all you need is an open space and you can start throwing in your
organic materials. You will also need to water the pile to make sure it
doesn’t dry out. If everything is done properly, worms and other insects will
be attracted to it and help with the decomposition process.
Direct Composting
This is one of the cheapest methods of composting, all you need to do is to
dig a hole and add organic material. However, because the exposure to air is
less than in other methods, the composting process takes a little longer.
Also, consider only adding in vegetables and fruits, the chances are
anything else will be dug up by birds. This is a good method if you don’t
have a lot of time on your hands.
Tumbler Composting
For this method, you usually use tumbler bins suspended in the air. These
turn your pile to ensure every part of the compost gets enough air. The only
issue with this is the hard work that is involved because you need to
constantly flip the bins. It is recommended to have at least two or three bins
because these can fill up quite quickly.
EMO Composting
EMO stands for Effective Microorganisms and people who use this method
usually do it indoors. It is very simple, in fact, all you need to do is fill up a
bin or container and add a lid. Leave it for a week allowing bacteria and
other organisms to break the organic material down. Because it’s mainly an
anaerobic method, it does not require air. However, it is important to note
that the material placed inside the bin can only contain food scraps.
Combination Composting
This method combines composting methods and has its strength in its
flexibility; however, it is better if you do it once you have acquired the
necessary experience in composting.
There are no rules set in stone for this method, but you need to follow the
previous methods and understand when you should intervene.
Rules to Follow When Composting
There are really no strict rules to follow when creating compost, but rather
guidelines. However, these guidelines can sometimes be quite confusing.
Many people think they can throw in whatever food product they have;
however, this is not true. Below is a list of the most common and acceptable
foods that you can add to your pile of compost.
● Paper, newspapers, and cardboard
● Scraps of fruits and vegetables
● Eggshells
● Coffee grounds
● Manure
● Nutshells
● Tea and tea bags
 ● Leaves and plants
● Fur, hair, straw
● Cotton
● Lint
● Ashes
These and anything along these lines would be fine. Note that animal by-
products, apart from eggshells should not be thrown into the pile. Below is
a list of things that you should avoid throwing into your compost.
● Dairy products
● Meat and any derivatives
● Any leaves or plants that you think might be infected
● Pet feces
● Oils and other fats

Protecting Your Survival Garden

If you are in a survival situation, you need to know how to protect your
garden, as it might be your only source of fresh vegetables and fruits. And,
unfortunately, there can be many threats to your garden, such as trespassers,
animals, insects, and even just nature.
Protection Against Trespassers
The first thing you should do when it comes to protecting your survival
garden against trespassers is to erect a fence. Next to the fences, you could
plant some bushes with thorns, although this might not be quite enough to
deter people from coming into your garden. The higher the fence the better,
you could also add barbed wire or even some spikes at the top to stop
intruders in their tracks. However, you have to remember the more you
protect your garden the more interested people become in it. Another good
way to protect your garden from trespassers is to just grow tall bushes so
people can’t see what you have behind them.
Protection Against Animals
The types of animals you may have to protect your garden from will differ
significantly depending on your location, but more often than not, you will
have animals that will feed on your vegetables and fruits. Animals such as
moles, skunks, or squirrels can really damage your crops. Growing your
food in raised beds will help keep moles and other small animals away,
alternatively a good old scarecrow and bird tape can keep flying animals
away.
Repellents that don’t damage your crops can be really useful and keep all
types of critters away, however, due to the situation you are in, chances are
that you will eventually run out of it. You can stockpile them and use only
the necessary amount each time, but it is not a long-term solution.
Protection Against Insects
Insects can destroy your crops. When it comes to protecting your crops
against insects you need to do everything you can. One great solution,
although you will need to plan ahead, is to introduce animals that eat insects
such as guinea hens and chickens. Adding to that, planting flowers and
herbs that attract predatory insects will also help you. Mint, yarrow, and
catmint are great perennial plants that control the spread of insects.
Protection Against the Elements
Sometimes nature is against us, and it can be quite destructive when it
comes to your garden and crops. When we talk about natural elements we
are usually talking about sun, wind, frost, or rain. Obviously, these will
have differing threat levels depending on where you are located.
Protection against the sun
Extremely hot summers can cause droughts or simply burn most of your
crops. You need to find a way to shade your crops from the intense sun.
Here you can go for two different options, either purchase shade covers, or
design your garden in a way that trees or other objects naturally create
shade. The latter might be more complicated depending on your land.
Protection against the wind
Windbreaks that are strategically placed can offer great protection to your
crops from strong winds. These come in many forms and shapes and you
need to understand how your garden is positioned and from which direction
the wind blows.
Protection against water
Here we are talking about intense rain or flooding, both of which can have
devastating consequences for your crops. You will need to build a proper
drainage system to drive the excess water into containers so you can use it
later.
Protection against frost
Frost can be a very complicated issue in some areas. This can make your
crops tender and even destroy developing fruits and vegetables. Ideally, you
would purchase frost covers for the colder months. This can be found in any
gardening shop, but another good solution to be used alongside frost covers
is planting fruits that bloom slightly later to avoid the frost of the cooler
months.

Building your garden can provide you and your family with a sustainable
source of fresh vegetables and fruits, ideally, you would want to start this,
years in advance, so you can develop the necessary skills, as well as have
some crops already ready in case catastrophe strikes. You will need to
gather the essential tools for gardening, whether you are starting a new one,
or maintaining one - this is something that you want to be doing over a
period of time. Having a stockpile of seeds can help you make sure you can
always replant your crops even if they are attacked by diseases or the
elements. Make sure you plant crops that you and your family are used to
eating and make sure you know how to properly store your excess crops.
Another important thing to consider when designing your survival garden is
to have a good balance of nutrients across the different crops, as this might
be your only source of food for a long time. Make sure you add plants and
fruits that are heavy in fats, carbohydrates, and proteins.
The process of composting is essential if you want to continue to have
healthy soil and healthy crops. Choose the process of composting that suits
your needs better and stick to it. You will need to know how to protect your
garden from the different dangers, such as trespassers, animals, insects,
diseases, and natural causes, so you can mitigate any risk of losing your
crops and having nothing to feed your family.

OceanofPDF.com
 Book 5
First Aid

Knowing what to do in a medical situation is critical. Ideally, you would

have more than the basic training but even having just that will be really
useful. Obviously having a first aid kit is essential. Also, the longer the
crisis, the more medical attention people will need. So, the more you know
and the more you have, the better. In a survival environment, you can’t
count on any services, making medical assistance one of the most important
skills to have.
The information in this chapter should not, in any way, replace advice given
by a health professional such as a nurse or a doctor. If such a survival
situation were to happen, doing things on your own should be your last
resort, always try to find professional help first.

Training
It doesn’t matter if you have every medical tool at your disposal if you
don’t know how to properly use them. If you are not a doctor, a nurse, or
any other medical professional, you can still increase your knowledge in
first aid.
Some colleges offer different emergency medical technician courses that
you can take even if you don’t think you will follow that professional path.
You can also take classes via the Red Cross, or other similar organizations.
Receiving medical training through practical courses and face-to-face
lessons is the best option. However, if that is not possible you should use
books and online courses.

Medical Supplies
If you have the knowledge but not the supplies and tools, treating anything
will be quite hard. It is best to start collecting the supplies to treat the most
common injuries such as contusions or lacerations. Any little scratch or
open wound has to be treated immediately or it might cause infections. One
of the main issues of living in such a medically advanced world is our
weakened immune systems - even the healthiest of people nowadays have
weaker immune systems when compared to our ancestors that lived
centuries ago.
Even mundane activities such as cutting firewood can cause strains and
sprains in your muscles, especially for those that are not used to it. Any
open wound can become a huge issue if not treated properly and promptly.
Digestive issues can also become common as we adapt to the new diet.
Because all communications will mostly be done in person, contagious
diseases such as viruses can also spread more easily.
There will be a lot more dangers than you might anticipate once you
remove all the medical care that we are used to today. To combat that, you
should stock as much medicine for these diseases and injuries as you
possibly can.
Caring for Wounds
Even the smallest cuts will require frequent bandage changes, so bandages
will definitely be one of those things that you’ll want to add to your medical
kit, preferably as many as you can. You can avoid stockpiling large amounts
of bandages if you learn how to make your own. You can make them out of
clean cloths, or clothes, such as t-shirts by cutting out rectangles or squares
of material, but remember to wash them properly before you use them as
dressings for wounds. Butterfly stitches are an item that you really need to
add to your kit as they are needed when you have to close an open wound
and are quite hard to improvise. You need to disinfect every single wound,
ideally, you would be using antibiotic ointment, but if that is not available,
petroleum jelly is quite efficient. Rubbing alcohol is also great to clean
wounds, the aim here is to keep the wound as clean as you possibly can to
avoid infections.
Treating lacerations such as punctures or cuts in the skin is fairly easy.
Clean each one from the inside once the bleeding slows down and then put
pressure on it with a clean rag for a few minutes until the bleeding stops.
First, use water to clean the wound. Dry the wound and, if it is a long cut,
apply butterfly bandages and try to pull the wound close. Avoid wiping it
out as you might start bleeding again. If the wound is in a place where it
might get dirt in it, cover it with another bandage to protect it. If it is a place
where it will be more protected, just leave it open to the air.
A puncture is not that different to treat. Make sure there is no debris in skin
as this might cause infection. It is important that you make sure there is
absolutely nothing inside your wound and look at the object that punctured
your skin to make sure it is not broken. Again, leaving the wound to bleed
before cleaning is important, unless, of course, you are losing a lot of blood.
Apply pressure until the bleeding stops. If you think a little debris from the
object is still inside, you can use a sterile pair of tweezers and remove them.
Make sure you clean the wound properly before and after the extraction.
After that, apply a bandage and change it when needed.
Splints and Wraps
When you injure a limb, you need to keep it from moving. Using splints
and wraps can help you keep it still. Ideally, you would be using elastic
wraps as these are not as tight and don’t cut off circulation. Splints can be
extremely useful, and you can even make your own. You will want to pad
the splint for more comfort whenever possible.
Differences Between First Aid Kits and DIY Kits
There is a variety of first aid kits that you can purchase, although some are
not so great, for example, the ones you find at a department store. You will
want to purchase each item in your kit separately to ensure high-quality
and, in the end, you might even save money. Even if you purchase a first
aid kit, you will need to add and remove things so that it suits your specific
needs. You can’t just rely on whatever comes in the kit. Add in a
prescription medication for you and your family, as well as epinephrine if
any of your family members are allergic to bees, for instance.
Different Medications
Bandages and hydrogen peroxide won’t be suitable for every situation, you
will need other types of medication. The biggest issue with stockpiling
medication is its expiration date. Think about rotating out your medication
as you do with your food stockpiles.
Painkillers and fever reduction meds
These are likely the first type of medication that you will use. Although
pains and fevers are defensive mechanisms that your body uses to alert you
to a situation, or when it comes to fever, to try to fight an infection, no one
really likes to feel these things. Regardless of what medication you stock up
on, aspirin, ibuprofen, or acetaminophen, one thing you need to know is the
correct dosage. And to extend your stockpile, you should take these only if
you have severe aches or prolonged fever, for example.
Here’s a quick list of medications to have in your med kit:
● cold remedies such as cough syrup, e.g., NyQuil
● painkillers such as ibuprofen, paracetamol or aspirin
● stomach aches meds such as Imodium, antacids
● prescription medication: at least a month's supply
Stomach aches
This might be an issue, especially if you have drastically changed your diet.
Anxiety and other forms of stress may also cause your stomach to hurt.
Imodium, for example, is a great remedy for this. Here you might want to
go for the tablets rather than the liquid as you can stockpile more of these.
Antacids are great for heartburns and nausea, but everybody is different so
get to know which one works best for you.
Prescription medications
Not having access to your prescription medications can have varying
degrees of severity depending on your condition. For example, psychiatric
problems, or heart issues, without treatment can prove very dangerous. The
biggest issue is that you may not be able to stockpile this type of medication
as doctors often prescribe them in small quantities. You might want to talk
to your doctor and tell them that you are stockpiling for an emergency. You
want to make sure you have about a month or two worth of stock. You
might want to find out what might happen if suddenly you stop taking your
prescribed medication, and what you can do to mitigate the effects of an
eventual withdrawal.
Insulin
Diabetes is becoming increasingly common. This may be because of our
general diet and lack of exercise. Whatever the cause, if you or a person in
your family needs insulin and can’t get it, you will need to understand how
that might affect you or a family member. The first thing you should try to
understand is how you can control the disease without it. This should be
done through a controlled diet, although this is not a long-term solution.
Some insulin medications can be stored for about a year in certain
conditions, so this has to be a step that you need to take and talk to the
doctor to switch to those types of insulin. However, depending on the
catastrophe, it might also be hard to store the insulin correctly.
Medical Equipment
Having access to medical equipment is vital if you find yourself in a
situation where you are unable to access professional medical care. Make
sure you have the basics such as non-battery powered thermometers and a
stethoscope, the latter being really useful for checking for abnormal
breathing.
To your medical kit, you will want to add medical gloves, such as nitrile
gloves. When you provide medical assistance, you don’t want to do it with
your bare hands and take the risk of infecting the patient or others in your
group. Surgical masks should also be stockpiled as they can protect you and
others in the same way. Here’s a list of items that you should include in
your medical kit:
● multiple pairs of latex gloves
● bandages gauzes
● burn spray
● eye and skin wash bottles
● hand sanitizer
● hand soap
● a scalpel handle
● suture sets
● safety pins
● multi-trauma dressings
● scalpel blades
● a splint
● bandages to stop bleeding
● alcohol wipes
● elastic bandages
● bandage strips
● a stethoscope
● masks
● a pair of tweezers
● petroleum jelly
● butterfly bandages
● adhesive tape
● antibiotic medication
● abdominal pads
● painkillers
● syringes
● sterile pads
● iodine wipes
Of course, you will need to adapt this list depending on your specific needs,
but having a few of these will certainly help you when medical situations
occur.
Birth Control
With so much going on in a catastrophe, procreation can be a means of
escape and it is certainly a compulsion that every species in the world has.
It can also be a way to relieve some stress. The longer the emergency
situation goes on, the more chances there are of this happening. So
stockpiling birth control pills might be a good way to avoid giving birth in a
catastrophic situation. It is good to remember that, without proper medical
care, giving birth can be a risk for both the mother and the child, so you
should do everything you can to prevent that until the situation normalizes.
Besides, even if both the mother and the baby survive the birth, without
proper medical care, most kids might not live more than a year. Even
though many women give birth without medical attention, this is not
something that you should plan to do, given the situation. Also, if you don’t
have a regular partner, you might want to stockpile condoms too, as
sexually transmitted diseases, without proper medical care, can turn into a
risky situation.

There are two things that you should focus on when it comes to first aid.
You need to gather the proper supplies for the long term, and also get as
much training as you possibly can, even if you are not professional.
Learning how to care for wounds, sutures, and how to apply bandages,
splints, and wraps can go a long way when you have no other medical
assistance. In a disaster situation, even small cuts can become a huge issue
if they get infected. Take courses and read, but preferably you want to get
some face-to-face experience. You can find courses for free via the Red
Cross, or you can pay if you are looking for something more specific, either
way, it is always good to have the knowledge and some experience.
Stockpiling medication should also be part of your plan. With that said,
avoid taking pills for every little discomfort you may have, and remember
that our bodies are capable enough to treat minor issues by themselves. That
way you can save medication for when you really need it. Stockpiling
painkillers, fever reduction pills, and stomach ache medication should be
your priority. Although remember that they expire so you should find a way
to rotate them out just like you should do with your stockpiled food.
Prescribed medication is a harder one to stockpile, as it is likely that your
doctor won’t give you large amounts of medication. You can talk to the
doctor and explain the situation, although, avoid talking about end-of-the-
world events, as they will likely not take you seriously. Having the basic
equipment will help you in assessing and treating some of the issues that
might appear. But you will need to know how to use them and be able to
accurately assess the medical issue.

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 Conclusion
People often see preppers as a little crazy, and we are not saying that some
might not be, however, there’s nothing crazy about being prepared and
caring about your loved ones if a catastrophic situation arises. But one thing
that most people don’t understand is that, by spreading awareness about
how to manage disaster situations, we are giving you the tools and
knowledge that you will need to survive instead of succumbing to them.
If nothing ever happens, you might consider preppers a rather pessimistic
bunch. Preppers are instead realistic, we understand that bad things happen
in the world, but by being prepared, we can rebuild the world faster and
more efficiently. Most preppers want to be wrong when it comes to
anticipating a tragic event, but there is certainly nothing wrong with being
prepared.
Since you have read this entire book, you probably have some idea about
how to plan for a disaster and you may have changed the way you would
approach such a situation. Now, you have a basic knowledge of what to do,
how to gather food, how to procure water, and how to build your survival
garden.
One last thing you may want to consider is assembling a small community
which works for a collective benefit. The more of you there are, the more
you can accomplish, however, you will want to be absolutely sure you can
trust everyone. To assemble such a community, you will want to look at
assigning various roles, you will need someone to be in charge, a team for
hunting, gathering, and fishing, another for defense, and another for
scouting and other important duties.
Always keep in mind that if a disaster were to happen, there is a chance that
said disaster will not be the only one as society may not have the ability to
defend itself from other smaller disasters that may strike. For instance, if
the whole world suddenly lost power, and then a fire started in California
(as often happens), we wouldn’t be able to rely on certain technologies to
help contain the fire. This would cause the fire to grow and this in turn
would lead to more disasters. Think of it as a “snowball effect.” Being
prepared for disaster will mitigate the risk of you being caught by surprise.
There’s a little acronym that most preppers already know, TEOTWAWKI.
This stands for “The End of The World as We Know It,” and it has
everything to do with what we talked about in this book. However, many
people only focus on “The End of The World” and ignore the end of the
phrase. In many people's minds, this means the world will be completely
destroyed and those best suited for survival will live. However, this is not
the case. Throughout civilization, humanity has suffered devastating
disasters, some of which almost wiped-out humanity. However, this
completely wipe-out never happened. Yes, some societies have fallen,
famously, the Roman Empire, but instead of disappearing completely, this
society was absorbed and mutated into a different society, more capable of
surviving in the new world. It was a series of events that led to that fall, and
even to this day, many historians think that it wasn’t a “fall” but rather a
series of transformations that led to other cultures and societies.
The most important characteristic of humans is our adaptability, and that is
the main reason we have survived and evolved thus far. We have survived
every type of disaster, pandemic such as the Spanish Flu and more recently
COVID-19, natural disaster such as earthquakes and tsunamis, war and
about every ten years we have a crash of the stock market. And from all
those things, we rose stronger and with new ways to lead our society to a
better future. When you plan for such disasters, you are improving
humanity's chances of surviving and adapting.
Prepare as best as you can in order to help those you love and to enable
humanity to endure. However, remember that, if such a situation is to
happen, chances are that it won’t be long term, and you need to remember
to help others; help your friends and neighbors and find strength in
numbers.

OceanofPDF.com
 Book 6
The Prepper’s Guide to Natural
Medicine

Nowadays you usually don’t even have to think about where or how to
satisfy your thirst or hunger. If you get sick, you seek help from a doctor.
But what if you find yourself in a situation where you are unable to access
shops and pharmacies? What if you get sick and there are no hospitals,
 doctors, or ambulances around? This guide will help you safeguard your
health and life if such a situation were ever to occur.

Introduction
Do you have a disaster preparation plan? How can you prepare yourself for
a situation in which you don’t have access to doctors, hospitals and
pharmacies?

The concept of survival has changed, and it is no longer understood exactly

as it used to be. If we traveled back a few centuries, we would see that
although life was much more difficult back then, people were much more
able to independently cope with the problems that arose such as disease and
natural disaster. They understood well the types of problems they may face
and they were therefore equipped to deal with them.
In contrast, in the modern world, we have been lulled into a sort of false
sense of security. We feel protected by the trappings of modern life and
often behave in an unnecessarily laid-back way. We can take a tiny
computer out of our pocket and find the answer to the question we were
interested in or we can call for the necessary help. But the very
conveniences that make life easier for us - modern gadgets that make it
easier for us to explore new territories, cars that take us to the office,
computers that process our requests and act according to complex
algorithms, airplanes that carry us to the places we want to go - have
weakened our survival skills and made us more vulnerable.
Each of these amenities is a double-edged sword. Our reliance on
automated, networked smart devices and machines has made us more
dependent and less intelligent: we are unable to find our way even in the
city, much less in unfamiliar territory, without the help of cell towers or
satellites tracking our location from space.

If you look at it from a different point of view, modern conveniences are

beginning to look more and more like weaknesses that are compromising
our ability to autonomously protect ourselves.
If disaster strikes, will you be fully prepared for it? Do you have the
knowledge necessary for such a situation? Can you survive? What does
survival mean now, when the borders are easily traversable, and the threats
are diverse, constantly changing, and sometimes completely unpredictable?
An increasingly globalized and networked society requires a new approach
to survival. We need to reclaim a basic arsenal of lost skills, learn how to
find our way in situations where there are no street signs or satellite signals,
and be prepared to counter modern threats.
We must remember that the line between peace and war is thin and it can be
crossed in an instant. In such a situation, everyone must be ready to ‘fight’
for their survival. Although the world around us sometimes seems quite
tame, we need to be aware that nature is powerful and unpredictable. Only
those who have the knowledge and skills can survive a disaster situation.
The world may sometimes seem calm, without cataclysms or hostilities,
however, you can still easily find yourself in a situation where you have
become separated from civilization. This can happen if you go on a trip to
an exotic country, go camping or go hiking through a forest. These are
seemingly normal, harmless things that people do all the time, however, you
can easily find yourself in an unfavorable situation where there is a lack of
food, communications, medical care, transport or you experience bad
weather, a loss of equipment, loneliness, etc. Most often this happens when
ordinary residents of cities, towns, southern steppe regions find themselves
in the forest. It would seem that nothing unusual ‑ many people go to the
forest for berries and mushrooms or just take a walk. However, until now,
despite all the achievements of civilization, people, getting not into the
park, but into the forest, often find themselves in conditions unfamiliar to
them and unsuitable for their habitation. Experienced people know exactly
what to do and how to behave in such situations however if you are
inexperienced, it can lead to tragic consequences, sometimes even in places
close to food and housing. It is important to learn how to confront life-
threatening events and situations and how to behave rationally in an
extreme environment.
It is difficult to give advice that can be applied to all scenarios, since every
life-threatening situation, the people who fall into them and their reactions
are different. Therefore, only general recommendations can be made for
how to survive unforeseen adverse situations. How to be ready if you lose
access to doctors, hospitals and pharmacies? In extreme conditions, when
survival is necessary, knowledge of plants and natural medicine is
extremely important.
Natural medicine is the experience of our ancestors. Our ancestors
understood nature and knew how to harness its healing properties. One of
the advantages of traditional medicine is the reliability of the ingredients
and methods that it uses. This is confirmed by centuries and even millennia
of their use in practice. The knowledge that has been passed down from
generation to generation for centuries has been improved and expanded
upon, so now we, in the modern world, can confidently implement it.
What is Natural Medicine?
According to the definition provided by the World Health Organization
(WHO), natural medicine is the sum of knowledge, skills, and practices
based on the experiences of indigenous peoples from different cultures. In
many countries, “traditional medicine,” is often referred to as
“complementary” or “alternative” medicine.
The WHO created the Traditional Medicine Strategy 2014-2023 to regulate,
research, and harness natural medicine and ensure the safety of its use.
Practices such as Ayurveda, Traditional Chinese Medicine, Unani,
Anthroposophic Medicine, Chiropractic, Homeopathy, Naturopathy and
Osteopathy enjoy global popularity. Nowadays, more than 100 million
Europeans use traditional medicine methods. Even more people trust and
rely on traditional medicine in Africa, Asia, Australia, and North America.
There is undoubtedly a growing trend towards implementing natural
treatments made from herbs, minerals and animal products. Modern
medicine is increasingly turning to natural methods of treatment, which
many scientists previously did not recognize or approve of.

Below is a breakdown of some of the most common types of alternative

medicine:
• Phytotherapy: This refers to treatment using medicinal herbs. Infusions of
various plants and herbs are believed to have a beneficial effect on the
functioning of the whole body, they are said to cleanse the vital organs and
blood of toxins and increase the immunological functions of the body
without detrimental side effects on the organs.
• Urine therapy: This is the external or internal use of human or animal
urine for therapeutic purposes; modern medicine considers this method to
be dangerous due to the possibility of poisoning and the spread of infection.
• Aromatherapy: This is the treatment of ailments with essential oils.
• Homeopathy: This is an approach to treating illness which involves the
use of minimal doses of substances that cause, in large doses, phenomena
similar to the symptoms of the disease.
• Treatment with minerals.
• Sound therapy.
• Acupuncture.
• Naturotherapy: This is the treatment of illness with medicines of natural,
mineral, plant or animal origin.
• Apitherapy: This is the treatment of ailments with honey.
• Manual therapy: This is a set of biomechanical techniques performed by
hand, aimed at eliminating pain and restoring mobility of the spine and
joints.
• Hirudotherapy: The application of leeches to the skin.
• Bioenergy therapy: The treatment of illness with the help of biological
energy.
• Hydrotherapy: This is the use of water for preventive and therapeutic
purposes in the form of local and general baths, rubdowns, showers, body
wraps, compresses and douches.
• Stone therapy: A massage technique using various natural stones
• Hunger therapy.
• Color treatment.
• Magnetotherapy: This is a treatment that uses pulsed magnetic fields.
• Diet treatment: The following of a certain diet e.g., carbohydrate-free diet,
separate meals, protein-free diet, etc. to treat a condition.
• Metal therapy: This involves the attaching of metal plates to the body.

Over the course of history, knowledge of traditional medicine has been

passed on both orally and through writing. Traditional oral medicine came
about at the dawn of humankind, when medical knowledge was passed
from mouth to mouth, from generation to generation. Traditional written
medicine came about with the advent of class societies and writing, when
the medical knowledge of the people began to be recorded and consolidated
in handwritten and then printed sources. In the traditional oral medicine of
pre-class societies, two types of folk medical knowledge can be
distinguished: “household,” the bearer of which is every person, every
family, as well as “professional.” The professionals were people closely
associated with religious and magical activities: healers, sorcerers,
midwives, herbalists, etc. The main source of medical knowledge, of
course, has always been popular mass experience, although the
“professionals” also possessed some specific knowledge that was inherited
over the generations.
The daily practice of the healer also contributed to the formation of medical
knowledge. Before choosing the right plant, the healer repeatedly tested its
effect on themselves. The “professional” type of traditional oral medical
knowledge is the basis of traditional written medicine.
Along with “traditional oral” and “traditional written” medicine, there was
also “professional scientific medicine,” which had a constant impact on
household, everyday medical knowledge and on the non-professional
medical practice of the people. In turn, scientific medicine still, to some
degree, coexists with traditional types of folk medical knowledge and,
despite the dominant position of scientific medicine, folk medical practice
continues to play an important role in maintaining the health of certain
ethnicities, communities and cultures, especially those who live in very
rural areas. Because of this, the medical knowledge of ethnic groups
cannot be reduced only to the concept of “folk medicine,” because at
present, the nature of traditional folk knowledge is determined not so
much by traditional medicine but rather by scientific medicine. From this,
the specificity of medical folk knowledge of the modern ethnic group is
formed. Therefore, the use of the term “folk medicine” to refer to the
totality of all types of everyday medicine, associated with both traditional
oral and traditional written medicine, as well as traditional scientific
medicine, is becoming wider.

The 2 biggest advantages of traditional medicine are outlined below:

1. Effectiveness: proper nutrition, herbal decoctions, tinctures and recipes
for the proper preparation and storage of various products can lead to very
effective results.
2. Only environmentally friendly ingredients are used: the famous saying of
Confucius is true: “Your medicine should be food, and your food should be
medicine,” while most modern drugs have many contraindications and side
effects.
Natural medicine is especially extremely important for survival in
extreme conditions, when access to conventional medicine and even
emergency services is completely absent. Once in such an environment,
you seem to find yourself in past centuries, in the circumstances in which
people of that time lived.
Knowledge of natural medicine is especially important for survival in
extreme conditions, when access to conventional medicine and emergency
services is completely cut off. In some parts of the world, many people do
not have access to modern medicine, for example, the lack of roads in sub-
Saharan Africa makes it very difficult to supply essential medical
equipment. What should you do if you need medical assistance, and you
find yourself in such a situation? You will benefit from knowledge of
natural medicine and the potential of medicinal herbs. This will most likely
save your life.
Remember, survival techniques can also be applied to certain situations in
modern civilization.

Understanding Herbs
The ancient Greeks distinguished between doctors and rhizotomes (riza –
“root,” tome – “cut”). The rhizotomes collected and procured medicines
and the doctors treated patients. In those days, there was already a distinct
gap between those who created and nurtured new drugs, and those who
prescribed them. Over the centuries, this gap has become more and more
marked. Over the centuries, this contradiction has become more and more
aggravated. Those who created drugs praised them in every possible way,
but those who introduced them accepted them with all sorts of expressions
of delight, which almost always grew into distrust. The famous French
doctor Yushar published the book Therapy in 20 Remedies; the school of
the ‘luminary’ of European medicine ‑ the Austrian pathologist K.
Rokitansky ‑ preached pharmacotherapeutic nihilism, and the outstanding
Russian pharmacologist Yu. K. Trapp noted in one of his lectures: “My
friends, you should know that all the means that really help suffering
humanity can be written on the nail bed of your thumb.”
Ancient civilizations, having established close relationships with their
natural environment, studied the nuances of the effects of plants on humans.
Their findings have proven incredibly valuable to the world of modern
medicine.
Observation is the cornerstone of medicine! For example, the Australian
Aborigines used plants containing saponins to hunt fish. These plants were
smashed with a stone on the shore and thrown into the water, where even at
a dilution of 1:1,000,000 they reliably killed fish, which the natives then
easily caught and ate without any consequences. The secret is simple:
saponins are poison only when they enter the bloodstream directly (in fish
this happens through the gill slits), while in the human digestive tract
saponins are harmless: when they enter the body through the mouth, they do
not pose a threat. Later, it was noticed that saponins facilitate sputum
discharge in pulmonary diseases - this is how medicine received
expectorant drugs.
An important aspect of interest in folk remedies is the ease of obtaining a
drug - it is almost always at hand. Traditional medicine has another positive
quality: the ‘softness’ of the impact on the patient, which modern remedies
do not have.
The origins of widely accepted natural medicine lead to Galen. Both the
triumphs and defeats of modern medicine began with Galen. Ancient
doctors mainly used natural remedies- medicines, so to speak, of natural
origin. Galen took a different path; he was drawn to the idea of isolating
and implementing a single therapeutic element from a plant. Plants,
according to Galen, have two parts: one has a therapeutic effect on the sick
organism, while the other is simply useless or even harmful. Medical
thought enthusiastically followed the theory put forward by Galen.
The famous and most characteristic example of this theory in practice is the
case of Dr. Whithering. In 1775, a young doctor at a public hospital in
Shropshire, England, was asked to give his opinion on an old family recipe.
An old woman had healed people with this recipe, and more than once she
managed to help in cases where certified doctors could not help. The recipe
included about twenty herbs. Dr. Whithering posited that the main active
ingredient in the recipe was foxglove. The isolation of this one element
from the recipe led to the discovery of a refined targeting agent - digitoxin.
The use of poorly processed natural remedies by ancient healers was not
only the result of primitive technology, but also an expression of certain
medical and pharmacological concepts. Let us illustrate this idea with a
recipe from the monograph by V. M. Salo Plants and Medicine: The author
of this recipe was a simple Bulgarian peasant Ivan Raev from Shipka. Raev
sent small cardboard boxes to his patients, in them were several pieces of
some kind of roots and a bag of black powder. No one knew what the
ingredients were since Raev kept the composition of his remedy secret. The
Italian Queen Elena paid Raev 4 million lire for his recipe. It turned out that
the composition of the remedy included dried belladonna and calamus
roots, animal charcoal and balls of dough flavored with nutmeg. To prepare
the medicine, it was necessary to boil 30 g of belladonna roots for 10
minutes with 600 g of white wine, to which animal charcoal was also
added. After cooling, the decoction should be filtered and taken in certain
doses. The powder was taken a few hours after the first remedy was taken,
and in between doses a calamus rhizome was sucked for a long time,
believed to relieve dry mouth. Thus, the therapeutically active part of this
medicinal composition, in fact, was belladonna roots, since the
consumption of the powder was, most likely, just a ritual.
An interesting fact is that in the process of boiling and filtering through
animal charcoal, the alkaloids that passed from belladonna root into wine
were partially destroyed and partially absorbed by the animal charcoal.
And, despite this, the filtrate, according to the doctors of that time, had a
good therapeutic effect, much better than the use of pure atropine.
The use of plants for the treatment of diseases and the promotion of health
began in ancient times. Even primitive people learned how to harness the
medicinal properties of nature. Information about the healing properties of
plants was passed down from generation to generation, and how people
used these plants is evidenced by references in ancient myths, legends, and
tales. Medicinal plants were repeatedly glorified even in poetic form. For
example, the 10th century poem “Odo of Mena” describes the medicinal
properties of more than 100 medicinal plants. The saying of the medieval
scientist, philosopher and physician Avicenna is also world famous: “The
doctor has three weapons: the word, the plant, the knife.”
Almost five hundred thousand species of plants are known to exist, of
which only about 290 plants are referenced in the atlas of medicinal plants,
which does not mean to say that the rest of the plants are devoid of healing
properties. An old legend tells how a healer sent his student off into the
forest tasked with finding and bringing back a completely useless plant, but
the student could not complete the teacher's task, because he did not find a
single useless plant. As the American philosopher R. Emerson wrote, “any
weed is a medicinal plant, the merits of which have not yet been revealed.”
Any plant is given to us by nature for the good, and the task of a human is
to correctly understand its purpose.
The researchers found that the peoples of the ancient world used up to 21
thousand plant species. Already at the earliest stages of human
development, plants were not only a source of food for people, but they
helped people overcome injury, illness and disease. The oldest medical
treatise is a tablet found during excavations of a Sumerian city (3rd century
BC). There are 15 recipes in 145 lines in Sumerian.
The culture and knowledge of the ancient Sumerians were inherited by the
Babylonians, who used licorice root, henbane, flaxseed, etc. for medicinal
purposes. The Babylonians noticed that sunlight had a negative effect on the
healing properties of some plants, so they dried them in the shade, and some
herbs were even collected at night. Plants were widely used in China, India,
Tibet. Back in 3216 BC, Chinese Emperor Sheen Nong wrote a work on
medicine called Ben Cao (Herbalist), which mainly described herbal
remedies. Chinese medicine has used over 1,500 plants.
Ancient Indian medicine, set forth in Ayurveda (1st century BC), used
about 800 plants, all of which are still used today.
Tibetan medicine originated from Indian medicine, and the Zhud Shi
treatise on Tibetan medicine has a large section on the use of medicinal
plants.
Tibetan (Indo-Tibetan) medicine became famous in Russia, spreading
through Mongolia and Buryatia when Buddhist monasteries became centers
of cultural and medical education. In addition to imported plants, Siberian
llamas used various substitutes from the local flora for medicinal purposes.
Such plants were included in the medical practice of the population, and
some of them later became the property of traditional medicine (burnet
officinalis, aconite, cloves, gentians, rhododendrons, etc.). From the
practice of llama healers, modern scientific medicine has included such
medicinal plants as thermopsis, thick-leaved bergenia, Baikal skullcap.
Interest in the methods and means of Tibetan medicine is not waning today.
More than 700 species of medicinal plants of Transbaikalia used by Tibetan
medicine represent an extensive field of activity for modern researchers of
the medicinal properties of plants.
In the Eber Papyrus, dating back to the 6th century BC, the Egyptians
collected more than 900 recipes for herbal treatment of various diseases.
The action of herbal medicines is determined by the active substances
contained in various parts of the plant: alkaloids, glycosides, tannins,
essential oils, and others. It cannot be said that herbal preparations
completely replace synthetic medicines, but in our time phytotherapy
(treatment with medicinal plants) is experiencing a rebirth.
With the advent of writing, information about the beneficial properties of
plants began to be recorded, which greatly expanded their practical use.
Herbal treatment was especially widespread in Egypt, Greece, India, and
China. A lot of interesting information about the medicinal use of plants
was recorded in the works of ancient thinkers and doctors: Hippocrates,
Dioscorides, Pliny, Galen, etc.
Unfortunately, archaeological excavations have not been able to reveal to us
the medicinal plants of antiquity, some of which have long since become
extinct. However, the sculptural works and the first written documents of
India and China, as well as the long-vanished civilizations of the Middle
East and Egypt, testify to the use of plants for medicinal purposes.
Interesting information about the use of the healing properties of plants can
be found in the monuments and artefacts of ancient cultures - Sanskrit,
Hebrew, Chinese, Greek, Roman. Extensive material written about the use
of medicinal plants (“Books of the preparation of medicines for all parts of
the body”) was discovered in the 19th century by the German Egyptologist
Georg Ebers. It contains a number of recipes that the ancient Egyptians
used to treat many diseases. They used various ointments, lotions, potions,
many of which had a rather complex composition. In Egypt, fragrant oils,
balms, and resins were widespread. At that time, the healing properties of
aloe, plantain, juniper, castor oil and many other plants were already well
known.
In the oldest library in the world - the library of the Assyrian king
Ashurbanipal in Nineveh (about 660 BC) - clay tablets written in cuneiform
also contain extensive information about medicinal plants. Along with a
description of each plant, there was information about the diseases they
helped treat and in what form they should be used.
In ancient Chinese medicine, references to many human diseases can be
found. The collection of medicinal plants and various remedies of Li Shi
Zhen (1522–1596) “Fundamentals of Pharmacognosy” is widely known. In
it, a detailed description of several medicinal remedies from medicinal
plants is given.
Doctors of ancient India believed that most diseases come from the spoilage
of “body juices,” therefore, alongside herbal remedies, bloodletting and
emetics were commonly recommended as treatments, Many Indian plants
(especially spices) were imported into the Roman Empire, thus, various
Indian plants have long been a part of European medical practice including
chilibuga and rauwolfia, etc. “If you look around with the eyes of a doctor
looking for medicines, you can say that we live in a world of medicines,”
says one of the precepts of ancient Buddhist medicine.
An outstanding representative of the Arab medical school, Tajik scientist,
Abu Ali Ibn Sina (Avicenna), whose millennium in 1980 was celebrated by
the entire progressive world, wrote the famous book The Canon of Medical
Science in five volumes. It has been translated into many languages and in
the Middle Ages was a reference book for Arab and European doctors. In
his book, Avicenna described about 900 species of medicinal plants, many
of which originated from India and other Asian countries and were not used
in the ancient Mediterranean countries.
Scientific folk medicine begins its development since the time of the
famous Greek physician Hippocrates (460–377 BC). In his medical
practice, he used numerous herbal preparations. A number of them were
apparently borrowed from Egyptian medicine. Hippocrates described 236
plant species recognized by ancient Greek medicine as medicinal products
which he used without processing. Hippocrates believed that medicinal
plants in raw form and in the form of juices have the best effect on the
human body. The ancient Greek physician wrote that “medicine is the art of
imitating the healing effects of nature.”
The first edition of a really significant book on medicine belongs to the
ancient Roman physician Aulus Cornelius Celsus (end of the 1st century
BC - beginning of the 1st century AD). In eight books On Medicine, he
summarized all the medical literature of his time: from the ancient Indian
physician Sushruta to the works of Asklepiades. In this work, much
attention is given to medicinal plants. It describes the methods used to treat
various diseases and gives recommendations on the use of several plants. In
the writings of Celsus, one can find not only botanical descriptions of
plantain, poppy, cumin, wine berries, but also their practical applications.
In the middle of the first century AD, the doctor of the Roman army in
Asia, Dioscorides, compiled an extensive herbal book, which includes most
of the medicinal plants known by that time - about 500 species.
The author of the new doctrine of medicinal plants was the aforementioned
famous physician and pharmacist of ancient Rome, Claudius Galen (129-
201 AD). He wrote about 200 works on medicine. Of greatest importance
are his two herbalism books, which describe more than 300 herbal
remedies. The author was one of the first known proponents of obtaining
drugs from plant materials and creating tinctures, extracts, and other natural
treatments. Now they are called galenical preparations and still have not
lost their great practical importance. The active ingredient is drawn to liquid
so it is easy to separate it from the rest of the plant material. To do this, the
medicinal plant should be infused or boiled with water, wine or vinegar.
Galen introduced the technology for obtaining such dosage forms as
tinctures and extracts. Extracts from medicinal plants quickly gained
popularity in all European countries. Galen had his own pharmacy in Rome,
where he himself prepared medicines for the sick. He manufactured
powders, pills, ointments, plasters as well as mustard plasters.
In the 4th century, the most famous of the Latin herbalism books was
compiled by Apuleius. The herbal collection book was so popular that when
printing was invented, it was the first medical book to be printed. In the 9th
and 10th centuries, the first translations of the herbalists Dioscorides, Galen
and Apuleius appeared into European languages - Italian, French, English,
German. European herbalism books appeared later, in the 15th and 16th
centuries, but the information given in them is largely borrowed from the
Greek and Latin herbalists.
The Black Sea coast was once famous for its medicinal herbs. Hippocrates,
having visited, wrote about excellent medicines from the Scythian root
(rhubarb), Pontic absinthia (wormwood), oily root (calamus), etc. In his
writings, the ancient Greek philosopher and naturalist Theophrastus (372–
287 BC) repeatedly mentions Scythian grass, which was widely used to
treat wounds.
In ancient Rus, the use of plants for medicinal purposes was reflected in the
remarkable artefact of ancient Russian culture Izbornik Svyatoslav (1073).
In this manuscript, much space is devoted to describing the plants that were
used at that time to obtain medicines. For the treatment of internal and
external diseases in Rus, they turned to the application and ingestion of
plants (for example, they applied cabbage, flax, mustard, hazel or drank
their juices). Along with herbal medicines, the Rus people have used honey
in medical practice since ancient times. It was prescribed in its pure form
and in mixtures with a decoction of herbs, with oil, vinegar, lard, beer,
baked onions, and many other substances. In addition to books on herbalism
and books on healing, knowledge of plants and their medicinal preparations
became widespread. In addition to normal books on herbalism and books on
healing, the Rus created the so-called “vertograds” with numerous
descriptions of plants and their medicinal preparations became widespread.
“This book is referred to as a cool vertograd or medical treatment book of
St. Nicholas the Wonderworker” (“Cool Vertograd”) is one of the fairly
common ancient Rus medical practitioners. It is a translation of a very
popular Western European medical encyclopedia of the 15th-16th centuries.
The text of the vertograds has changed over time. They described rational
empirical remedies from herbs, trees, and minerals.

Since ancient times, it has been believed that there is no plant that would
not be curative, and there is no disease that could not be cured by a plant!
Medicinal herbs were popular among the inhabitants of Armenia and
Georgia. With the adoption of Christianity and the emergence of
monasteries, the use of medicinal plants expanded significantly. The monks,
using information from Greek herbalists, used not only imported dried
herbs, but also local plants.
The principles and methods of ancient herbal medicine or alternative
medicine are essential to survival medicine after all, “nothing can be more
erroneous than discarding the past that served to achieve the present” (L.I.
Herzen). Therapy based on the use of drugs of natural origin has more
ancient roots -‑ until the beginning of the 19th century, drugs were mainly
known and widely used, which are raw or, at best, relatively simply
processed products of plant, animal, or mineral origin. Plants have been
used for medicinal purposes by all the peoples of the world since time
immemorial. In ancient China, 2700 years BC, rhubarb, ergot, ginseng,
opium were used; in ancient Egypt over 1500 BC, they knew about the
healing effect of castor bean, mint, wormwood and sea onion. In Rome, as
in Greece, medicinal plants were grown in special gardens. In the poetry of
the Romans, the Greek tradition of dedicating laudatory epigrams to
medicinal plants continued. Greek poet and healer Luxorius wrote:
Among the gigantic buildings that raise the earth high,
Marvelous is the garden; he is nice to the owner.
Here life-giving herbs grow from various seeds;
Their healing properties bring healing to us.
Everything here science has for Phoebus with Asclepius, clearly
Here, for any ailments, the remedy is open to you.
I believe that the garden is a part of the sky where Gods rule:
After all, it is given to herbs to conquer death itself.

Descriptions of gardens with medicinal plants among the ancient Romans

were contained in popular books and encyclopedias. This ancient tradition
was continued in the Middle Ages and the Renaissance. The poem Hortulus
Animae (“Garden of the Soul,” 1483), describes medicinal plants grown in a
monastery garden, was very famous among contemporaries. In one of the
fragments from the “Regimen sanitatis Salernitanum” (“Salerno Code of
Health,” 1480), it talks of the cultivation of medicinal plants in the medical
school of Salerno:
Sage strengthens the nerves and calms the trembling of the hands,
And it is able to expel even an acute fever.
You are our savior, sage, and helper, given by nature.

Plants are also associated with many legends and beliefs. Thus, the family
to which the centaury belongs was called Chironia, derived from the name
of the Centaur Chiron, who was known in Greek mythology for his
knowledge of medicinal herbs, which he then transferred to the healer
Asclepius and Patroclus (Homer’ Iliad IV 219; XI 832). Mention of the
centaury can also be found in the book Le Petit Albert ‑ a guide to magic
and cabalism, published for the first time in 1668. It mentions fifteen
magical herbs, among which there is the centaury.
No matter how far back we go in time, we won’t find a culture that didn’t
know about the healing properties of plants - the number one panacea.
Plants became the first medicinal form.
The ancient people were very observant, because there were no books yet,
and one could only depend on oneself and one's own experience. The
invigorating property of coffee, for example, was discovered by goats! Any
animal, having fallen ill, looks for the herb necessary for healing ‑ instinct
plays the role of a doctor here. The ancient people were very observant,
because there were no books and authorities yet, and one had to believe
only in oneself and one's own experience. An Ethiopian monk who herded
them noticed that goats that had eaten coffee beans became excessively
mischievous and their excitement lasted all night long. Thanks to this hint,
the shepherd was able to successfully carry out the night vigil. Soon his
secret became the common knowledge within the monastery, and then, with
the speed of an epidemic, spread throughout the world.
The ancient Greeks attributed the discovery of the laxative effect of
cheremitsa to the centaur Chiron, who, they say, was the first to notice how
they get rid of constipation in herds.
The anthelmintic action of fly agaric was discovered by deer hunters. They
noticed that fungi caused animals to have an accelerated bowel movement
with the release of stunned parasites.
An ancient Egyptian medical document, the Eber papyrus, mentions the
medicinal use of pomegranate, saffron, and dates. Egyptian doctors used
dill as a remedy for headaches, horseradish as an emetic, and poppy - as a
remedy for pain. Lentil soup was used to treat urolithiasis: peas soaked in
vinegar were used for lotions. Ancient Tibetan doctors used rice as a
remedy, drawing this knowledge from the practice of doctors in ancient
China. The ways of trade and war were at the same time the ways of
spreading medical knowledge. Being an element of culture, they, like
geographical, military, literary, historical and other knowledge, they were
influenced and mutually enriched.
The first “conquerors of the Universe” - the Assyrian kings - unwittingly
served the progress of medicine, capturing on clay tablets not only their
bragging and cruelty, but also the recipes for medicinal recipes of enslaved
peoples. Thanks to the deciphering of these tablets, today we know a lot
about the medicine of peoples whose history is buried in the sands. In the
capital of Assyria, Nineveh, there was a garden where medicinal plants
grew - apparently, this is the first reproduction of medicinal raw materials
known to man.
The conquistadors who conquered the empires of the Incas and Aztecs
brought to Europe not only gold and precious stones, but also the secret of
curing malaria with cinchona bark. This secret became the property of the
Jesuit order. Cromwell, ill with malaria, refused the “Jesuit potion” and
died. For a lot of money, the secret was bought by Louis XIV to heal his
son. When the prince recovered, the king of France ordered the recipe to be
made public.
Known since ancient times, the recipe for the anthelmintic male fern was
gradually forgotten, and in the end, the widow of the Swiss doctor Nuffer
turned out to be the only person who knew the recipe. Louis XVI in 1775
bought the recipe for a lot of money, and since then the fern has been
included in all European pharmacopoeias.
However, the main role in the search for and preservation of grains of
knowledge did not belong to the rulers. At all times and among all peoples,
scientists have been doing this. One of the oldest medical treatises,
Ayurveda, compiled over the centuries by the great ancient Indian doctors -
Atreya, Charaka and Sushruta - is still a reference book for Indian doctors
today. Many probably know the choleretic drug - LIV 52, but few know that
it was made according to an ancient Ayurvedic recipe.
In ancient Tibetan medicine, long before modern science, it was already
known that a person can have a predisposition to cancer, that he may not get
sick, the disease manifests itself due to various contributing factors. They
knew that cancer is an expression of the disease of the whole organism,
therefore the basis of its treatment was the effect of medicinal preparations
on the organism as a whole, and not the surgical path of therapy.
The beauty of the scientific thought of the East is difficult for a European
because of its poetically associative expression. The East worships the
variability and diversity of the world and reflects this in a multi-layered
complex text, the key to which is jealously kept by Teachers, monasteries,
and centuries.
“When the king falls ill, the dignitaries suffocate, and the nobles sweat all
over.” This is an example of a description of cardiopulmonary insufficiency,
where the king is the heart; dignitaries are lungs, in the pulmonary
circulation of which, in case of insufficiency of the pumping function of the
heart, increased pressure and stagnation develop, and nobles are edematous
joints. In the treatment of this pathology, the patient had to be given a
“fever bird” (as it was possible to establish, a twelve-component medicine),
put her on a “horse” and give her a “scourge”. It turned out that the “horse”
is a four-component medicine that facilitates the access of the main agent to
the points of application, and the “scourge” is a laxative that helps to
remove the “heat bird” and “horse” from the patient's body.
The oldest pharmacopoeia of the world is the herbal book of the Chinese
emperor Sheen Nong “Ben Cao,” compiled in the III millennium BC. It lists
the healing properties of about 900 medicinal and poisonous plants. Thanks
to Chinese pharmacy, the world has learned about ginseng, eleutherococcus,
lemongrass, and other biostimulants that are both effective and gentle to the
body.
The successors of Sheen nun's works have expanded the idea of what a
medicine can be. In the pharmacopoeia of Li Si Zheng (1518-1593), there
were already 1892 medicinal plants.
With the beginning of travel along the “Great Arc” (the path from Ancient
Egypt to Punt), the countries of the Mediterranean basin began to be
enriched with knowledge not only of the East, but also with the finds of the
African savannahs, jungles and deserts. The secrets of the Ngombo, Niang,
Mbunga, and other exotic tribes have yet to be revealed and deciphered in
full! Thus, for Africans, the problem of preventing conception and
regulating population has not been insoluble for a long time, the therapy of
many conditions is more effective than the action of our powerful
resuscitation with its abundance of super-powerful means refined by the
modern chemical industry.
Some effective methods of healers of the primitive tribes of America,
Oceania, and other regions have not been studied either. In Efremov’s novel
“On the Edge of the Oikumene,” there are such lines: “This medicine is no
worse than magic grass from the blue steppe. In the hour of illness, fatigue,
or grief, let him crush it and drink the decoction, just a little. If you drink a
lot, it is no longer a medicine, but a poison. This bark restores strength to
the elderly, amuses the oppressed, invigorates the weakened.” These words
are spoken about a thousand years before our era, and it is about the bark of
the mohimba tree from the moraine family, which also includes cinchona
and coffee trees.
The more active the exchange of goods between countries became and the
more communications and means of transportation developed, the faster the
establishment of pharmacopoeias in the universal culture took place. Hellas,
which stood at the crossroads of communications, became a kind of
accumulator of the cultures of many civilizations - Phoenicia, Ancient
Egypt, the Caucasus, Crete, India. It gave the world the founder of scientific
medicine - Hippocrates.
In those days, herb collectors or rhizotomes kept away from the mass of
healers. The records they left were devoid of systematization and general
clinical concept. The first to combine disparate collections - rhizotomy -was
Theophrastus, one of the first botanists of antiquity, a student and friend of
Aristotle. Even then it became clear that the purpose of the philosopher is to
link together the disparate knowledge obtained by artisans. But clinical,
practical pharmacognosy originates from Dioscorides (I century), who
systematized all known remedies.
As we can see, the use of medicinal plant materials and drugs has a long
history, much longer than the history of the use of synthetic drugs -
products of chemical synthesis and biological preparations. However, does
this mean that phytopreparations, being more studied, safer and better
tolerated due to their natural origin (whereas, according to the majority,
drugs of a chemical nature are alien to the human body, and many of them
are completely absent in nature) are also equally as effective as synthetic
drugs?
Opportunities in the treatment of diseases that have opened up for medicine
in connection with advances in chemical synthesis have practically left the
study of the mechanisms of action of phytotherapeutic agents and the study
of their safety behind. After Well, thanks to chemical synthesis, it became
possible to obtain drugs with specified physicochemical (for example,
solubility) and pharmacological properties, to ensure standardization and
high purity, the absence of any ballast substances, not to mention the
relatively quick ability to synthesize the necessary substance in the right
quantities, as well as the most important thing - the opportunity to receive
preparations with exactly established and reproducible content of active
agents and excipients every time.
Alas, in the case of phytopreparations, it is quite difficult to comply with
most of the above criteria, especially in extreme conditions, without
measuring tools. The chemical composition of wild-growing medicinal
plants is, as a rule, quite complex and the active components contained in it
are often unknown or partially known and not fully understood. In addition,
many of these components are naturally occurring and chemically unstable.
The content of active and ballast substances varies significantly not only
depending on the type of plant, but also on external factors - the place of
growth, the chemical composition of soils, temperature and humidity, the
characteristics of the harvesting of this raw material (for example, time of
day), drying conditions, processing, and storage (e.g., temperature and
humidity) and much more. To assess the quality of phytopreparations, it is
also necessary to classify the medicinal plants included in it, in particular, to
determine their type and variety, take into account the parts of the plant
used, consider the presence of impurities (heavy metals, aflatoxins and
fumigants, residual amounts of pesticides, possible radioactivity of the raw
materials used), which is quite laborious, time consuming and costly. In
addition, when obtaining herbal remedies of a complex composition, it
becomes even more difficult to take into account how compatible the
components of different medicinal plants are in general and to predict the
likelihood of chemical, physicochemical and pharmacological
incompatibilities.
It is very difficult for traditional phytopreparations to be implemented in a
standardized highly reproducible way. Consequently, the appearance,
organoleptic properties and, most importantly, the composition, and hence
the effectiveness of such drugs will differ significantly. As a result, this
makes it much more difficult to bring phytopreparations under the
framework of evidence-based medicine and, by and large, is the reason for
classifying them as medicines with debatable effectiveness. However, what
evidence-based medicine does not fully recognize has already been tried
countless times by survival medicine, with great success at healing and
saving lives.
What about herbal medicines? Herbal medicines went neglected for a long
time by the official modern regulatory processes. This has led to herbal
companies specializing in the production of phytopreparations to develop
their own mechanisms for standardizing such products. So, some
standardized herb St. John's wort by the content of hypericin, which for a
long time was considered the main active component of this plant. Later,
other companies adopted another substance as a marker - hyperforin, which,
as it turned out, also has an antidepressant effect; others have used the
measurement of both these ingredients, hypericin and hyperforin, as
markers of potency.
In some countries, standards have been developed regarding the quality,
efficacy and safety of medicinal plant materials and herbal remedies. One of
these is, for example, the German system called Commission E. In the USA
in 2004, from the first years of 21st century, research in the field of
phytotherapy has significantly intensified. Thus, there was a significant
number of scientific papers listed in the Medline database of the National
Library of Medicine of the United States containing the word
“phytotherapy” between the years 1990-2007. Thus, the total number of
scientific papers listed in the Medline database of the National Library of
Medicine of the United States containing the word “phytotherapy” in 1990-
2007 was evidently increasing. As of April 2010, this number was already
21,213 sources. The National Center for Complementary and Alternative
Medicine of the United States at the National Institutes of Health of the
United has begun funding clinical trials of herbal medicines.
The medical community and the patients themselves are becoming
increasingly aware of the fact that herbal medicine is the oldest method of
treating various diseases. It existed long before the advent of pharmacology.
Pharmacology is a fairly young science, it originated in the middle of the
19th century. However, this does not mean that people did not fight diseases
before - they simply used plants for this. Information about their healing
properties was mentioned in the writings of Ebers as early as the second
millennium BC.
The greatest contribution to the development of herbal treatment methods
was made by:
• Sushruta - the author of Ayurvedic treatises;
• Hippocrates - made an attempt to systematize knowledge about medicinal
plants;
• Li Shi-Zhen - the author of the first Chinese pharmacopoeia;
• Galen – compiler of the first ointment and tincture recipes;
• Paracelsus - the first to use alcohol extracts from plants for medical
purposes.
Today, the approach to therapy has changed, but from time-to-time people
turn to natural medicines, especially when there are no other options.
Within the framework of phytotherapy, the following methods are
practiced:
• Ingestion: (usually drinking) for several millennia, recipes have been
created for almost all occasions, so it is difficult to indicate the scope of
drinking herbal remedies.
• External application (hot poultices, cold compresses, ointments). Used for
dermatological, fungal diseases and for the treatment of injuries.
• Inhalations: used for diseases of the respiratory system, to facilitate the
discharge of sputum and to relieve bronchospasm.
• Douching: focused on women suffering from gynecological diseases.
• Microclysters: they help in cases of inflammation of the mucous
membrane of the rectum, dysbacteriosis, hemorrhoids.

Injections and intravenous infusions are not practiced as part of

phytotherapy. On the one hand, it is unsafe, on the other hand, it does not
correspond to the natural ethos of approach.
There are thousands of recipes. If you group them, you can distinguish the
main forms of natural medicines:
• Decoction: raw plant material is harvested (roots, bark, less often -
branches) and soaked in a water bath for at least half an hour. The mix is
then cooled, strained, and used within two days if stored in an airtight
container.
• Infusion. Soft raw plant material is harvested (leaves, stems, buds,
flowers) and poured into already boiled water (the temperature depends on
the recipe). The product needs to stand at room temperature for an average
of 4 hours. After making it you can keep it for no more than a day.
• Alcohol tincture: raw plant material is poured with alcohol or vodka, and
the container is placed in a dark place. The tincture is used in small doses,
and the base allows you to store it for a long time.
• Ointment: raw plant material is crushed, mixed with a fatty base (vaseline,
butter) and boiled over low heat.
• Plant extract: active substances are obtained by water-glycerin or oil
maceration.

Phytopreparations are selected according to various criteria. Some people

are guided by well-known recipes and indications for their use, while others
- by the availability of suitable ingredients.
In recent years, people have shown an increased interest in herbal
preparations. Their chemical nature is much closer to the human body, they
are usually less toxic and less likely to cause allergic reactions than
synthetic drugs.
Over the centuries, mankind has gained considerable experience and
knowledge of using phytopreparations, and when used correctly, herbal
preparations have less side effects than synthetic ones, and there is no
danger of developing an addiction or suffering an allergic reaction. Plants
are active against many strains of microorganisms that have already
acquired resistance to antibiotics, and are thus able to enhance human
immunity to diseases. However, it should be noted that plant medicine is
only beneficial with competent and correct use.
Unfortunately, many people believe that phytotherapy is completely safe
and that it can be used without restrictions and medical supervision. But
such carelessness is dangerous. It should always be remembered that among
medicinal plants, even among widely used ones, there are many poisonous
ones. The beneficial or harmful effects of a plant can also vary depending
on its dosage. Any drug, including a natural one, has both its indications
and contraindications, and when you exceed its recommended dose, its
therapeutic effect is replaced by a toxic one.
When using medicinal herbs for treatment it is best to be guided by a
professional however, if you find yourself in a situation where this is not a
possibility, make sure to always follow these guidelines:
1. Accurately observe the dosage indicated in the prescription when mixing
medicinal raw materials.
3. Follow the rules for storing the prepared form.
4. Strictly observe the dosage when taking the finished medicine.
5. Carefully study the contraindications of all components included in
concoction, and correlate them with the present diagnosis, as well as the
patient's previous diseases.

Of the almost three hundred species of medicinal plant, 250 species have
passed pharmacological tests and have been officially recognized by
modern medicine as suitable in the treatment of diseases.

These plants are referred to as “pharmacopoeial” and are divided into three
groups:
• Effective: they are used in medicine;
• Promising: their effectiveness has been proven, but there are obstacles to
wide-spread application;
• Potential: a pharmacological effect has been demonstrated, but it requires
further research.
Plants that fall into the first group are actively used in pharmacology along
with synthetic drugs. Phytopreparations which use these plants are
approved by doctors.

In leaves, bark, buds, and other plant elements, there are substances that are
of particular value:
• Alkaloids target the central nervous system, the cardiovascular system and
also
regulate blood pressure.
• Tannins have anti-inflammatory and hemostatic properties.
• Cardiotonic glycosides are useful for the heart; they improve blood flow,
normalize
pulse and rhythm.
• Saponins reduce cholesterol levels, facilitate sputum discharge and have a
laxative
and diuretic effect.
• Bitterness normalizes the functions of the gastrointestinal tract and
awakens appetite.
• Polysaccharides are used to relieve irritation of the respiratory and
digestive tract.
• Fatty oils thin the blood, normalize the stool and protect the liver when
taken orally.
They can also be used as a base for healing ointments. They contain
essential oils,
resins, vitamins and minerals.

Herbal preparations, made independently, can really help with many

diseases.
Although we are talking about alternative medicine, you can implement it
using a scientific approach. If you systematically approach the preparation
of a therapeutic regimen, you can get the desired results.
The main scientific principles that phytotherapists adhere to are
summarized below:
• Use of small doses. This helps to control the reactions of the body. Doses
can be
increased gradually.
• Gradual complication of composition. First, it is better to use single-
component
drugs to track their effect. Multi-component compositions are introduced
over time –
as you become familiar with individual ingredients.
• Accounting for the time of day. Tonic plants should be taken in the
morning, as they
are invigorating. Infusions and decoctions should be used in the evening as
they have
a diuretic effect.
• Reasonable combination. Herbs should be combined with each other and
not harm other organs.

This is why you need basic skills for survival medicine.

Basic skills needed for survival medicine

Two great threats to our survival lurk in our own brains: passive
contemplation and the desire for comfort. If they are not sufficiently
suppressed, they can lead to demoralization which can have fatal
consequences in a survival situation. Luckily, both of these threats can be
dealt with easily. The desire for comfort is a consequence of modern urban
living conditions. Western standards have made people spoiled and
pampered; we are protected from the forces of nature and the environment.
Western people - perhaps including you, the reader - live and work in warm,
comfortable, and secure buildings, with high-quality healthcare and a
guaranteed supply of food and water. In an extreme situation, you probably
won't have any of that, at least not at first. You will only have the clothes on
your back, no food, no water, no shelter. The sudden disappearance of
familiar comforts that you once used without thinking is in itself a big blow
to your resolve and can lead to complete demoralization. Passive
contemplation is also a consequence of communion with the benefits of
civilization.
A bureaucratic society saves a person from situations in which it is
necessary to make life-critical decisions. Almost all the decisions we make
are inconsequential and banal. Our initiative withers away, and most people
descend into passive, sheepish contemplation. However, in an emergency
situation, you will have to act quickly and rationally and make many tough
decisions independently. The result of passivity or doing nothing, will very
likely be your death. The alternative is to take control of the situation, you
will have much greater chances of survival this way.
The science of survival is old and well-established. Thanks to this science,
human civilization was able to survive all catastrophes and disasters in
order to reach the level of development in which we are now. Modern
civilization has lost much of the knowledge and skills necessary for
surviving in the wild. One of the main causes of death in a disaster situation
is the low morale of the victim, which is directly related to the lack of the
necessary special knowledge on autonomous survival. People are destroyed
by lack of will and confusion, not the danger itself, but the fear of it. This
book will allow those who find themselves in a difficult situation to gain
confidence in the struggle for existence, reduce the strength and energy they
exert and comfortably survive a disaster situation.
The art of survival can be thought of as a pyramid, at the base of which
there is the desire to stay alive. The next level is specialized knowledge.
The next tier is the development of a sense of self-confidence which allows
you to conquer your fear and think calmly in a critical situation. Equipment
is at the top of the pyramid. By connecting all of these components of the
pyramid together, you will be ready to take on any survival situation.
However, often the necessary equipment and clothing for these conditions is
not at hand. Then the struggle for existence becomes extreme, on the verge
of life and death.
You will encounter obstacles and enemies to your survival and you must
use adequate countermeasures against them. For example, pain is the
language of your body; it tells you when something is wrong. It hinders you
and can undermine your will to live. But it becomes much more bearable if
you discover its source and nature and understand how you can get rid of it
in the conditions in which you currently find yourself. You may also have
chronic conditions such as asthma or diabetes. But even in the absence of
insulin or asthma sprays, you can still effectively help yourself. Therefore,
it is absolutely necessary for you to understand herbs, be able to effectively
combine them, and select the correct ones to treat each particular health
issue.
You can and should use the plants and cereals growing around you, as well
as other natural substances, in order to treat ailments if/when you find
yourself in an extreme situation. Remember that a lot of the medicines you
get in pharmacies are made from plants that grow around us. Infusions
(extracts obtained by cold infusion) are usually made with the leaves or
flowers, and broths (extracts obtained by boiling) - with the roots of plants.
Following the dosage, drink infusions or broths preferably three times a
day, and remember to make them using only freshly cut plants. Do not take
natural medicine in larger doses than required - it will do more harm than
good.

Plants, herbs, essentials oil and remedies every survivalist

should be aware of

In nature, every plant is unique and has specific uses. Even the plants that
look unremarkable can have medicinal properties that are superior in
strength to modern medicines. There are many circumstances in which
certified doctors recommend herbs and other natural medicine treatments to
their patients. This is because herbal medicine is a simple and widely
available method of healing. Medicinal herbs can effectively treat or
alleviate even very serious diseases and they usually have much milder side
effects on the body. At the same time, herbs have a powerful healing effect
on the organs. If one of the readers is going to do herbal medicine,
collecting or harvesting them, it will be very useful to familiarize yourself
with the classification of medicinal plants.
There are several types of natural treatment: decoctions, infusions,
tinctures, ointments and powders. Infusions and decoctions are prepared
simply: raw materials are steeped in boiling water. For a decoction, the raw
materials must be boiled for 15 minutes over low heat or placed in a steam
bath, more boiling water is then added. Decoction takes around 10 minutes
while infusions take at least 45 minutes. The standard ratio of raw material
to water is 1 tablespoon per cup of boiling water. A medicinal herb with a
particularly potent or toxic effect is added in the following ratio: 1 teaspoon
to 1 cup of boiling water.
A tincture is prepared by adding plant material to an alcohol, such as
ethanol. The reason for preparing a tincture is because some medicinal
herbs have more beneficial properties if they are added to an alcohol.
Powders are prepared by drying and further grinding medicinal herbs.
Powders can be prepared using only a small number of plant species. These
are mainly roots (elecampane, calamus marsh, licorice).
It is important to be aware that some plants are poisonous. This includes
some members of the buttercup family (aconite, raven spiked) and the lily
family (crow's eye, hellebore Lobel). Some plants of the celery family
(spotted hemlock, poisonous milestones), the nightshade family (black
henbane), and the poppy family (celandine) are also poisonous. The rose
family is represented by plants that do not have a toxic effect on the human
body. It includes: apricot, gravilates, pear, strawberry, stone berry, burnet,
wild rose, apple tree and others. There are almost no contraindications to
the use of this family of plants, except perhaps during pregnancy. The Aster
family includes plants with a pronounced choleretic effect. These include
wormwood, dandelion, calendula, immortelle, arnica, elecampane,
chamomile, chicory.
Medicinal plants containing cardiac glycosides should be used with caution.
These include lily of the valley, hellebore and foxglove (digitalis). These
plants have a beneficial effect on the heart and nervous system, but if the
kidneys and liver function are deficient, they can be harmful. In general,
each body is different, and, therefore, different reactions to different
preparations of medicinal plants are possible. In addition, medicinal plants
contain essential oils, saponins, glycosides, flavonoids and acids. Also,
herbs may contain vitamins or vitamin-like substances, micro and macro
elements, alkaloids, inulins, starches, tannins. All these can have powerful
therapeutic effects.
Remember that all medicinal plants must be prepared in specific ways. For
many plants the underground parts should not be pulled out; the excavated
plant is laid and the aerial part is cut off. The raw materials are shaken off
the ground, cut into pieces and washed with running cold water. If there are
a lot of raw materials, put it in a container, immerse it and take it out of the
water, and in this way the raw materials are washed from the ground. Then
the raw material is dried for 1-2 days and put to dry. When the roots and
rhizomes break with a bang, drying is over.
Marshmallow root for example, contains many polysaccharides, which
determine the expectorant effect of the decoction when coughing. When
interacting with water, polysaccharides swell and, when dried, release water
very slowly and poorly. The marshmallow root should first be thoroughly
cleaned of earth and dirt. The above-ground part is cut off and thrown away.
If possible, try not to wash the root. To speed up drying, cut the root
lengthwise into 2-4 parts and across into pieces up to 35 cm long. If there is
still a need for washing, wash the roots quickly in cold running water. Do
not directly heat the root up as the polysaccharides will form a starch-like
paste and it is almost impossible to dry the raw material. The roots can be
dried in the sun: lay them out in a thin layer to speed up the process. Since
they are so hygroscopic, care must be taken to prevent dew from falling on
them. To determine when the root is finished drying, bend the root: if it
breaks with a snap, it is ready but if it bends, continue the drying process.
Roots that are not fully dried will become moldy in storage.
The active substances in plants are not always found in the same place; in
some plant species, medicinal substances accumulate in roots, rhizomes,
tubers, bulbs, and other underground organs; in others - in leaves, stems,
buds, bark, etc.; also, substances can be accumulated in flowers, fruits,
seeds.
In many plants, the medicinal raw material is either the entire aerial non-
lignified part of the plant, or only the leafy shoots, or leaves alone. The
active ingredients are most concentrated during the budding phase - the
beginning of flowering.
Usually, the lower leaves are plucked so that the remaining ones produce
enough substances for flowering and fruiting. Thick and juicy petioles slow
down drying, so they are removed. When collecting nettle leaves, the aerial
part is first mowed, and when the leaves are withered and lose their
pungency, they are processed. This is possible on continuous thickets of
nettles. If there are none, cut off the lower leaves from each plant.
The flowers are the most delicate part of a plant, so you should not pack
them tightly in a container. It is best to collect them in baskets (if you have
any) and try to deliver them to the drying place as soon as possible and
begin drying them straight away. To dry them, lay the flowers out in a thin
layer. After drying, place the flowers in a container (glass or metal) with a
tight seal.
It is important to dry the raw materials no later than 2-3 hours after
collection. Different raw materials require different drying methods. Most
types of medicinal raw materials are best dried in the shade, under a canopy.
The quality of medicinal raw materials largely depends on drying them
properly. Drying usually takes several days. Those in stranded in the
wilderness can dry medicinal plants only in natural conditions, under which
the collected raw materials are scattered in a thin layer on clean plywood,
cloth, cardboard, durable paper. During this period, the raw material must
be turned and covered from rain and dew. To speed up drying, large roots,
rhizomes, bulbs, tubers, and juicy fruits must first be crushed and then
spread out in a thin layer. The drying process is considered complete when
the leaves and flowers are easily rubbed in the hands, the stems and roots
break easily, the berries, when squeezed in a handful, easily crumble, and
do not stick together into a lump. To prevent the raw material from spoiling
during storage, it is best to store them in plastic bags in a dry place.
It is most expedient to prepare infusions, decoctions, powders, juices, and
ointments from crushed raw medicinal materials; this means the active
substances will be more potent and work faster - in small particles, the
extraction of active substances is more complete and faster. Usually leaves,
flowers, and grass are crushed into pieces not exceeding 5 mm; stems, bark,
roots - up to 3 mm and seeds - up to 0.5 mm.
Remember!
1 teaspoon contains 5 g of raw material, 1 dessert spoon - 10 g, 1
tablespoon - 15 g, 1 tablespoon with a top - 20 g.

There are several important rules you must follow:

• Do not combine a lot of herbs in one bowl at once.
• Do not prepare a large amount of decoction at once. Calculate how much
you need during the day. Brew a new one the next day.
• When brewing grass, do not boil it for a long time.
• Do not drink cold infusions, they are much more potent and served warm.

OceanofPDF.com
Refer to this conversion chart if you do not have access to accurate scales:

Name of the plant 1 tablespoon 1 dessert

in grams spoon in
grams
Calamus, root 5.3 2.3
White birch, leaves 1.2 0.3
White birch, buds 1 1/2 4.3
Immortelle (tsmin sandy), inflorescences 1 1/2 0.8
16.5 5.7
Prickly hawthorn fruit
3.0 0.5
Prickly hawthorn, inflorescences 3.0
8.0
Valerian officinalis, root 11.8 4.1
Elecampane high, root 2.8 0.9
Oregano, herb 5.0 1 1/2
St. John's wort, herb 2.0 0.8
Wild strawberry, leaves 2.1 0.5
Ivan tea (fireweed), herb 2.3 1.0
1.7 0.75
Calendula (marigold officinalis), flowers
2.5 0.6
Red clover, grass
0.9 0.4
Stinging nettle, herb 1.4 0.5
Linden heart-shaped, flowers 2.7 0.8
Coltsfoot, leaves 1.2 0.3
Peppermint, leaves 5.0 1.4
Plantain large, leaves 3.4 1.1
Motherwort five-lobed, herb 2.8 0.9
3.4 1.1
Chamomile, herb
15.5 4.5
Yarrow, herb
Salvia officinalis, leaves
Rosehip brown, fruits

Medicinal plants can undoubtedly be milder remedies than their synthetic/

chemically derived counterparts but many mistakenly believe that herbal remedies
can be used without caution and in unmeasured amounts. But even the most
harmless of plants can become toxic if used incorrectly - overdose or uncontrolled
long-term use. For example, high doses of elecampane can cause dermatitis and
peppermint can decrease fertility. Fresh red beet juice in small doses is good for
health, but overdose can cause vasospasm. Although indispensable for treating
excessive bleeding, yarrow should not be used by people prone to thrombosis.
Fruits of sea buckthorn and lingonberries can stimulate the growth of prostate
adenoma, the precursor to impotence and eating more than one head of raw garlic
per day could adversely affect your eyesight or visual acuity.

For a long time, the ability to collect, harvest, infuse, and brew various herbs,
prepare infusions has been considered a real talent. Indeed, this is a science based
on knowledge of the human body, nature, plants, seasons, and the ability to prepare
medicinal decoctions and tinctures. Knowledge about herbal medicine is often
passed down from generation to generation within communities or families. This
book seeks to collate this valuable information and summarize it so that anybody
who wants to be prepared for a disaster situation can also harness this knowledge.

Herbal First Aid Kit

People of all ages like to travel, explore or hunt even though they may have a
disease or ailment or be predisposed to one. Having accumulated a sound
knowledge of how to harness the medicinal properties of plants in order to treat
various diseases and ailments with their help would be of great use to tourists,
travelers, hunters and fishermen. It would be especially useful if they can prepare
the ingredients or remedies in advance so they don’t have to harvest and prepare
plants in an emergency situation.
Collecting and harvesting medicinal plants is only possible if you have a good
knowledge of plants and natural medicine. As previously mentioned, medicinal
plants contain substances that have, to a greater or lesser extent, healing properties.
When treating illness with medicinal herbs (phytotherapy), both the whole plant
and its individual parts (leaves, root, etc.) are used.
It should not be forgotten that different parts of the plant may contain active
substances that differ in their properties and characteristics. Accordingly, the
collection of these parts must be done at different times. When collecting and
harvesting medicinal plants, special attention should be paid to the quality of the
plant itself and the place of collection. Do not collect plants in cities, near
highways and other industrial facilities. You should not harvest wilting or dead
medicinal plants; they must be harvested fresh. When deciding on when to harvest
the plant, remember to choose a time when the plant will contain the maximum
amount of medicinal substance.
You can quite effectively replace the items in your modern first aid kit with items
derived from plants. Below are the main recommendations:

For cleansing wounds and skin lesions (apply externally):

INFUSIONS: chamomile, clover, nettle, elm, shandra (except roots), undergrowth
(except roots), goose cinquefoil (except roots), chistets (except roots) and yarrow
(except roots). DECOCTION: burdock, comfrey, mallow, marshmallow and oak
bark. JUICE: mosquito and watercress.
For antiseptics (apply both internally and externally): garlic juice, leaves and
flowers of mallow, marshmallow broth, horseradish and thyme. At high body
temperatures: chamomile, elderberry, elm, lime.
For colds and sore throats:
INFUSIONS: burdock, blueberry, borage, chamomile, comfrey, shandra, lime,
lungwort, mallow, mint, nettle leaves, plantain, sapling, thyme and yarrow.
DECOCTION: wood angelica, burdock, marshmallow, oak bark, wild rose stems
and willow bark. DIARRHEA INFUSION: bramble, elm bark, hazel leaves,
marshmallow, mint. NAVARS: blueberries, boletus and tansy.

For helminths: infusions of bracken, figwort, and tansy roots.

There are a number of ways to recover from certain diseases, which you need to be
aware of. If you get dysentery, take charcoal. Another method of treatment is
boiling tree bark for a long time - from 12 hours to three days – The evaporating
water must be replaced. The resulting decoction will be dark, almost black in color
and smell bad, but drink it anyway - it will help you recover. Tea, like the bark,
also contains tannin, which helps in the treatment of dysentery.
Larvae can be used to clean wounds. A strange idea at first glance and we do not
recommend using it in modern times, this is purely so you can be informed about
what to do in emergency situations. Leave a non-bleeding wound open to air until
the larvae appear in it (especially in a hot climate zone). At the same time, make
sure that the larvae, having eaten the dead tissue, do not start eating the healthy
tissue.
The above are the golden rules for survival.
The second part of the book will offer practical natural medicine preparations for
many common and not so common health issues. Knowing these preparations will
keep you safe if you find yourself in a survival situation.
 Book 7
Natural Medicine Preparations

For acne

Chamomile infusion
Chamomile is one of the most effective natural remedies for treating acne.
1. Pour a tablespoon of dried chamomile into a glass of distilled water,
leave for 15 minutes to infuse.
 2. Wash the face with this infusion once or twice a day to prevent acne
breakouts. Discard the infusion after a couple of days.

Oatmeal, violet and pansy infusion

This infusion is also a really effective treatment for breakouts.
1. Grind 1 tablespoon of violet leaves, 1 tablespoon of pansies, and 2
tablespoons of oatmeal into a fine powder.
2. Brew 2 tablespoons of the powder with 1 cup of boiling water, and
then let it steep for for 2 hours.
3. Wash the face with this infusion once or twice a day to prevent acne
breakouts. Discard the infusion after a couple of days.

Chamomile decoction
1. Add 50 g of chamomile and 50 g of flaxseed to 1 liter of water and
leave for 2 hours.
2. Wash with this decoction or wipe problem areas of the skin with a
cloth soaked in decoction.

Mint leaf mask

1. Wash the mint leaves thoroughly. Add them to a saucepan of water
and bring to a boil. Boil for 2-3 minutes, cool and spread the leaves evenly
on cheesecloth.
2. Apply to the face, hold for 15-20 minutes, then remove the mask and
rinse the skin with water.

For asthma

White onion peel decoction

As evidence shows, many have been relieved of the symptoms of asthma with the
help of a decoction of onion peel.
1. Add a handful of white onion peelings to a small pan of boiling water
and boil for up to 6 minutes so that the broth turns yellow (but not brown).
 2. Let cool and use instead of tea or water as many times as you want
throughout the day.

Wormwood, coltsfoot and rosemary herbal infusion

1. Mix together, 1 teaspoon of calamus root, 2 teaspoons of wild
rosemary, 2 teaspoons of coltsfoot, 2 teaspoons of tricolor violet, 1 teaspoon
of elecampane root and 3 teaspoons of wormwood seeds.
2. Add 1 tablespoon of the herb mixture into a glass of boiling water.
Let the infusion steep overnight. In the morning, take 2 tablespoons of the
infusion 3 times a day before meals and a fourth time at night.

For arrhythmia

Valerian root and motherwort grass infusion

1. Mix together 2 teaspoons of motherwort grass, 2 teaspoons of
valerian root, 1 teaspoon of yarrow grass and 1 teaspoon of anise fruits.
2. Pour a tablespoon of the herbal mixture into 1 cup of boiling water;
let steep for 30 minutes. Drink 1/3 of a cup 2 to 3 times a day. Use for heart
palpitations and pain in the heart area.

Blood-red hawthorn flower infusion

1. Mix together 2 teaspoons of horsetail grass, 3 teaspoons of
mountaineer grass and 5 teaspoons of blood-red hawthorn flowers.
2. Add 1 tablespoon of the mixture to a thermos of boiling water and let
steep overnight. In the morning strain the liquid and discard the solids. Take
1/3-1/4 cup 3-4 times daily for heart palpitations.

Cornflower infusion
1. Add 1 to 2 teaspoons of blue cornflower flowers into 200 ml of
boiling water. Let the infusion steep for 1 hour.
2. Strain the liquid and discard the solids. Drink 1/4 of a cup 3 times a
day 10-15 minutes before meals.
Horsetail infusion
1. Pour 400 ml of boiling water over a tablespoon of dry chopped
horsetail grass. Let the infusion steep for 2 to 3 hours. Strain the liquid and
discard the solids.
2. Take 1 tablespoon 5-6 times a day for symptoms of heart weakness
and arrhythmias.

For arthritis

Calendula infusion
1. Crush equal parts calendula juniper fruits, buckthorn bark, elder
flowers, nettle leaves, horsetail grass, willow bark and birch leaves. Mix
well.
2. Add 2 tablespoons of the herbal mix to 1 liter of boiling water. Pour
into a thermos and let steep overnight.
3. Take 1/2 a cup 4-5 times a day. The course of treatment for healing is
2-3 months.

Calamus root infusion

1. Crush 1 teaspoon of calamus root, 2 teaspoons of galangal root, 5
teaspoons of hawthorn fruit and 3 teaspoons of oregano.
2. Mix together and add 2 tablespoons of the herb mixture to 1 liter of
boiling water.
3. Pour into a thermos and let steep overnight.
4. Take 1/2 cup 4-5 times a day.

Pine needle decoction

 1. Pour ½ a cup of water into a small saucepan and boil 2 tablespoons of
pine needles (or any coniferous tree) for 20 to 40 minutes.
2. Strain the liquid and discard the solids.
3. Moisten a cloth with the decoction, wring it out slightly, wrap it
around the diseased joint, top with polyethylene and a warm scarf. Keep in
place for 40 to 60 minutes.

For cholecystitis
Treatment of patients with cholecystitis depends on the form and stage of the
disease. In practice, a large number of choleretic agents of plant origin are used,
which increase the secretion of bile and facilitate its entry into the intestines. In
herbal medicine, multicomponent preparations are often as different plants have
choleretic, antispasmodic and anti-inflammatory effects.

The following plants have choleretic properties: extracts from calamus rhizomes,
barberry roots, burdock, chicory, birch leaves and buds, immortelle flowers, tansy,
bupleurum grass, bird knotweed, centaury, wormwood, tatar, coriander fruits,
mountain ash, hop seedlings, corn stigmas, combined phyto-preparations -
cholagogum, cholagol, holaflux, allohol, etc.
The following plants have cholekinetic properties: extracts from the leaves of
lingonberry, watch, cornflower flowers, calendula, chamomile, fume herb,
oregano, shepherd's purse, thyme, yarrow, juniper berries, cumin, dog rose, fennel,
roots dandelion, rhubarb.
The following plants have cholespasmolytic properties: arnica flowers, rhizome
with valerian roots, elecampane, St. John's wort, lemon balm, mint leaves, sage.

Peppermint decoction
Peppermint is used in various forms to treat cholecystitis. It has a pronounced
choleretic effect and effectively eliminates the discomfort caused by spasms and
pain. A decoction of mint leaves normalizes digestion and accelerates the
regeneration of damaged mucous membranes and tissues.
Drink 1 to 2 cups of mint tea a day to prevent cholecystitis. It is also a good way to
get rid of anxiety and worry.
In case of symptoms of inflammation of the gallbladder, drink mint tea as many
times as you want throughout the day. This regimen will reduce nausea, vomiting,
and bring relief from abdominal pain. In addition to menthol, peppermint contains
antioxidants and other components that reduce inflammation in cholecystitis.

Birch leaf infusion

This part of the birch tree is considered a “storehouse” of nutrients. Even when
dried, they retain almost all their medicinal properties. In the treatment of
cholecystitis, it is recommended to use an aqueous infusion for 30 to 45 days. It
helps to relax the ducts of the gallbladder, eliminates inflammation and relieves
spasms.

For diarrhea

Sage infusion
1. An infusion of sage leaves is an excellent remedy for diarrhea and
indigestion.
2. Add 50g of dry sage leaves to 0.5 liters of boiling water. Place the
infusion in a warm place and let it steep for a few hours. Then, using a fine
sieve, strain the liquid and discard the solids.
3. Add about 0.5 liters of red wine to the infusion and mix thoroughly.
Take half a glass of the medicine every two hours.

St. John's wort infusion

St. John's wort is rightfully considered one of the most effective remedies for
diarrhea.
Add 1 tablespoon of dry St. John's wort into 1 cup of boiled water. Cover with a lid
and let the liquid brew for about an hour. St. John's wort should be taken half an
hour before meals, 1/3 cup. As a rule, only three doses during the day are enough
to normalize the functioning of the body.
 For earache

Chamomile decoction
A chamomile decoction quickly relieves inflammation and moderate pain. Add a
tablespoon of dried chamomile to a thermos of boiling water and let steep for
around 2 hours. After straining, wash the ear with and then add drops of the
decoction into the ear.

Plantain juice
Plantain juice can not only relieve inflammation, but even significantly improve
hearing but only with long-term use. Add 3 drops into the ear in the morning and
evening.

Walnut juice
Walnut juice is an excellent remedy for otitis or fungal infections. It contains a
huge amount of iodine and essential oils with antibacterial properties. It is not easy
to get it, but the result is worth it. Add freshly squeezed juice from walnut leaves
into the ears in the morning until symptoms disappear.

For eczema

Burdock compress
1. Add 5 tablespoons of burdock herbs to 2 liters of water and then
bring the mixture to a boil.
2. Apply the liquid to the affected areas in the form of a warm
compress. The course of treatment is 3 weeks (6 days of treatment with 1
day break).
Grass coltsfoot compress
1. Chop a handful of grass coltsfoot in a food processor. Add it to a
bowl and then pour over a cup of fresh milk.
2. Apply the composition overnight, wrapped in parchment
(polyethylene), wrapped with a napkin. Three compresses a day will help
relieve bad cases of eczema.

Yarrow infusion
Mix yarrow, centaury, knotweed, string in a ratio of 1:1:3:3. Mix four tablespoons
of the mixture with a liter of water and let steep overnight. Take 1/3 of a cup 3
times a day.

For Fatigue

Coltsfoot tonic tea

To prepare this tonic tea, mix together 20 to 30 grams of St. John's wort, coltsfoot,
mint and oregano. Add a tablespoon of chamomile flowers, rose hips and
eucalyptus. Mix the herbs with green tea. Brew a teaspoon of the mixture with a
glass of boiling water. Place a lid on top and let steep for 5 minutes. Add a small
amount of honey or sugar for sweetness. This tonic strengthens blood vessels and
reduces fatigue.

Peppermint, oats, oregano, prickly tartar leaf infusion

Take 1 part of oregano and mint, and 2 parts of oats and prickly tartar leaves.
Grind everything and mix well. Add 1 tablespoon of the raw material to 200 ml of
boiling water. Let steep for an hour and then filter the liquid and discard the solids.
The standard dose is 100 ml, 3-4 times per day before meals.

For fevers
Willow bark decoction
Willow bark is considered by official medicine as an effective treatment for fever.
It can be found in the composition of antipyretic drugs, and people can also make a
decoction of the bark.
1. Add a teaspoon of dried willow bark to a saucepan with 300 ml of
water. Bring to a boil and continue to boil until the volume decreases by 50
ml.
2. If you want, you can add honey to the decoction for a little bit of
sweetness.
3. Take a spoonful once a day before eating. It is recommended to take
the decoction of willow bark every day until the fever has broken

Lilac leaf infusion

An infusion of lilac leaves also helps reduce fever.
1. Add 20 lilac leaves to a glass of boiling water and let steep for two
hours.
2. Strain the liquid and discard the solids.
3. Take 100 ml twice a day, during a course of 10 days.

For Gingivitis
Galangal decoction
A decoction of galangal (oak bark, calamus rhizomes, cinquefoil erect) gives a
good therapeutic effect in hemorrhagic gingivitis. Grind 2 tablespoons of rhizome
and mix them with half a liter of water. Boil for 7 minutes. Then strain the
decoction and rinse your mouth with it 2-3 times a day.

Oak bark and celandine decoction

Oak bark and celandine have strong astringent properties. They reduce swelling
and bleeding gums with gingivitis. In the equal amounts, mix the crushed oak bark
and dry celandine grass. Split the 4 tablespoons of the resulting mixture between
two glasses of hot water. Rinse the mouth with this infusion every 6 hours until
symptoms are relieved.
 For hemorrhoids
Treatment of hemorrhoids is a long process. Modern medicine does not currently
have a single treatment for this ailment that guarantees a full recovery. In most
patients, the disease returns after a certain time. But natural medicine has achieved
excellent results in the treatment of hemorrhoids. Some patients have reported a
complete recovery and many have said that the disease does not return for at least
five years.

Mullein grass infusion

An effective plant for hemorrhoids is mullein grass (also known as ‘royal
scepter’). The recipe is simple.
Brew fresh or dried mullein grass in water and drink it as a tea three times a day.
You should start to see positive effects after 7 days. Natural remedies from nettles
and stalnik roots (Ononis spinosa) have also proven themselves to be effective in
the treatment of hemorrhoids:

Nettle infusion
Nettles can be used for both treatment and prevention of hemorrhoids. Pour 1
tablespoon of the dry raw materials into 250 ml of boiling water and let steep
under a closed lid. When the broth has cooled, filter and consume ¼ cup in the
morning, at lunchtime and in the evening.

Stalnik infusion
Stalnik (roots). This plant normalizes the activity of the intestines and has a
hemostatic, anti-inflammatory effect. To prepare a decoction, add 30 g of crushed
roots to 1 liter of water. Boil until the liquid has reduced by half, cool and then
strain to remove the solids. Drink a quarter cup before meals. The course is 2-4
weeks.

For headaches
There are a number of herbs that can relieve headaches. Among them, is feverfew.
It has a relaxing effect on constricted blood vessels in the head. This herb also has
the ability to reduce inflammation and ease other causes of pain. The action of
feverfew is akin to aspirin, but this remedy is natural and, therefore, has no severe
side effects.
Decoctions of chamomile and remedies of spring primrose, lavender, rosemary,
mint and valerian have also proven their effectiveness at relieving headaches and
migraines.

Ginger infusion
Ginger is also really effective at reducing inflammation, including in the blood
vessels. For headache relief, you should prepare hot ginger tea.
1. Add 3 small pieces of fresh ginger to 2 cups of water. Pour into a
saucepan and bring everything to a boil for a few minutes and then take off
the heat and let it steep until you achieve your desired strength.
2. Add a slice of lemon and honey to the finished drink for taste.
3. When drinking the tea, be sure to inhale the ginger
vapors - everything together will have a pleasant sedative effect and relieve
headaches.

Chamomile and fireweed infusion

1. Mix together 1 tablespoon of chopped medical chamomile and
narrow-leaved fireweed.
2. Add it to 0.5 liters of boiling water. Let steep for 30-40 minutes and
then strain to remove the solids.
3. Take 1/3 of a cup 3 times a day before meals.

Chamomile and mint infusion

1. Take 1 tablespoon of chopped medicinal chamomile and mint and
add to 0.5 liter of boiling water. Let steep and then strain to remove the
solids.
2. Drink in place of tea.

For high blood pressure

Ginger infusion
Ginger is an effective natural treatment for high blood pressure and a remedy can
be prepared from it in a matter of minutes.
1. Brew a few slices of ginger root with a glass of boiling water, brew
for 5-7 minutes, and then drink.
2. If the taste of the drink seems too spicy, you can add a little honey or
a slice of lemon to it.

White mistletoe decoction

This decoction will take longer to prepare than ginger tea, but it is a fairly effective
remedy that can be used if a person is looking to decrease their blood pressure.
1. Add 1 tbsp. of leaves of white mistletoe to ½ cup of boiling water.
Next, boil the mixture for 5 to 7 minutes, remove it from the heat and then
let it steep for 1-2 hours.
2. Take 2 tablespoons of the remedy three times per day half an hour
before meals.

Ginseng root infusion

Grind 1 tablespoon of ginseng root into a powder and pour it into 15 tablespoons
of boiling water. After that, leave the composition to brew for 10-20 minutes. Take
the infusion three times a day in the amount of 10-15 ml a quarter of an hour
before meals.

For insect bites

Leaves of black elderberry and plantain.
To relieve a mosquito bite, it is best to wipe the affected area with mashed black
elderberry or plantain leaf. The leaves will help to quickly relieve swelling and
disinfect the bite site.

Dandelion leaves.
Dandelion leaves are also really effective at relieving insect bites. Crush a handful
of freshly picked dandelion leaves until the juice is released, and applied to the bite
site, bandaged or sealed with a plaster. Change the bandage every 3 hours.

For insomnia
There is a huge list of herbs that will help you fall asleep quickly and deeply:
motherwort, chamomile, lavender, Ivan tea, lemon balm, St. John's wort, thyme,
and many others.

Motherwort tincture.
Crush 1 tablespoon of motherwort, 1 tablespoon of valerian root, 1 teaspoon of
fennel, and 1 teaspoon of cumin seeds. Add this mixture to 1.5 cups of boiling
water. Take of the heat and let brew for about an hour and strain to remove the
solids. Drink half a glass 2 times a day before meals for 10 days. This is an
excellent natural herbal remedy for insomnia.

Hawthorn Tincture
Hawthorn tincture is an excellent “sleeping pill.” It is necessary to take crushed
hawthorn flowers - 1 tablespoon, horsetail grass - 1 teaspoon, highlander grass - 1
teaspoon and 0.5 liters of boiling water. Herbs for insomnia must be mixed, put in
a bowl, poured with a glass of boiling water. Let it brew for 10-15 minutes. After
that, cool, strain and take 0.5 cup 3 times a day for 2 weeks.

For giardiasis
Giardiasis is a disease of the digestive system caused by the parasitic protozoan
Giardia. Infection occurs when food or water contaminated with Giardia enters the
body, or when Giardia enters through the mouth on dirty hands. In extreme
conditions, in the absence of access to hygiene products, Giardia infection,
unfortunately, is very common. However, the three phytotherapy remedies outlined
below can effectively relieve you of this problem.

Remedy 1: mix equal parts immortelle flowers, elecampane root, cinquefoil

grass, skullcap root and mint grass.
Remedy 2: mix equal parts grass agrimony, celandine grass, birch buds, alder
cones, burnet root, centaury grass.
Remedy 3: mix equal parts astragalus grass, birch buds, dandelion root,
succession grass, yarrow grass, chamomile flowers, calendula flowers, tansy
flowers (in equal proportions).

The preparation is the same for all three remedies: pour 2 tablespoons of the
composition into 0.5 liters of boiling water, leave for 8 hours in a thermos. Taking
1/3 or 1/2 of a cup 3-4 times a day, the course of treatment is 1-2 months.

Dill and cumin infusion

Mix crushed dill and cumin in equal proportions. Take 1 teaspoon of the mixture
and combine it with about a glass of water. Drink 3 times a day.

For laryngitis
For sore throats and loss of voice
Anise infusion
1. Add ½ a cup of anise seeds to a glass of boiling water, boil the
mixture in a saucepan for 10 minutes over low heat.
2. Cool the broth and add ¼ cup of honey.
3. Take 1 tablespoon of the remedy every hour, but not more than 7-8
times a day.

Fig infusion
1. Take three medium dried or five fresh figs, boil them for 2-3 minutes
in a glass of milk, leave the decoction for brewing for 1-2 hours and drink as
and when needed.

For irritating coughs and laryngitis

Plantain juice with honey or sugar syrup

To prepare this healing remedy, you need to take one kilogram of fresh, clean,
slightly dried plantain leaves and pass them through a meat grinder and collect the
juice that is squeezed out. Add it to a liter of water and one and a half liters of
liquid honey or a kilogram of sugar. Cook over low heat until thickened. If
possible, store the remedy in a cool and dark place. 1 tablespoon of the syrup
should be taken 3-4 times a day.

Dry cough infusion

Take equal parts of coltsfoot leaves, raspberries, lungwort, and buckwheat flowers
and add a tablespoon of that mixture to a glass of boiled water. Brew for two
hours. Drink 1/4 cup 4 times a day for 5 to 7 days.

For malaria
Over the past 20 years, the malaria situation has slowly but steadily worsened.
According to the World Health Organization, more than 2 billion inhabitants of the
planet, mainly living in regions with a tropical and subtropical climate, are at high
risk of infection. In the world, about 300-500 million people fall ill with malaria
every year, the number of deaths reaches 1.7-2.5 million, mainly in equatorial
Africa and Southeast Asia. Therefore, the search for new ways and means of
treating malaria has again become an urgent problem. In this regard, phytotherapy
has great potential. Over the years, progress has been made in developing herbal
medicine remedies for the treatment of malaria. Even a disease as serious as
malaria can be treated or at least relieved with natural medicine if you find
yourself unable to access hospitals and doctors!

Dry fern rhizomes infusion

Add 10 grams of dry fern rhizomes into 250 grams of boiling water. After brewing
for an hour, the broth should be filtered to remove the solids. Take a tablespoon of
the liquid 4-5 times a day.

Wild rosemary infusion

In Tibetan folk medicine, the flowers and leaves of the wild rosemary plant
(Ledum palustre) are used in the treatment of liver diseases and malaria. They are
brewed just like herbal tea.
 For nausea
Peppermint and plantain infusion
Mix together equal parts peppermint, plantain, agrimony grass, St. John's wort and
chamomile. Add a teaspoon of the herbal mixture to half a liter of boiling water
and let it steep for about half an hour. Take 1/3 of a cup of the infusion every hour.
Celery root infusion
Mix one glass of boiling water with two tablespoons of chopped celery root. Brew
for about 20 minutes. Take one tbsp 4 times a day before meals.

For pneumonia
The following natural ingredients have been proven to ease the symptoms of
pneumonia: coltsfoot leaf, sage, lungwort, primrose, thyme, oregano, large
plantain, mint, black elderflower, linden blossom, raspberry blossom and leaves,
yellow mullein, heather (strongly expectorant), knotweed, St. John's wort,
strawberry leaf, blackcurrant leaf, sisymbrium, Icelandic moss, pine buds and
needles, chamomile, Ivan-tea (fireweed), wild rosemary, tricolor violet, nettle,
birch leaf + dog rose. Here you can also: marshmallow roots, elecampane roots,
dandelion roots.

Licorice and marshmallow root infusion

Mix together 5 tablespoons of licorice root, 2 tablespoons of marshmallow root
and thyme herb and 1 tablespoon of coltsfoot leaves and mullein flowers. Pour 5
teaspoons of the crushed herbs into a glass of cold boiled water, leave for 2-2.5
hours, then bring to a boil and simmer for 5-7 minutes. After cooling, strain the
broth. Drink a quarter cup of the warm decoction 3 to 4 times a day.

For psoriasis
The following recipe is effective at relieving the symptoms of psoriasis.
Mix all of the ingredients listed below and add them to a thermos of boiling water.
Leave for 60 minutes and then allow to cool. Drink 100 ml in the morning and
evening.
 St. John's wort (grass) - 10 g;
elecampane (roots) - 10 g;
a series of tripartite - 10 g;
field horsetail - 10 g;
black elderberry (flowers) - 10 g;
grass celandine - 5 g;
calamus (roots) - 15 g;
lingonberry leaves - 15 g;
corn columns with stigmas - 10 g.

Fir needle infusion

Brew fir needles in boiling water (15 g per half a glass of water), then cool the
broth and remove the solids. Take the infusion orally 3 times a day. Continue
taking the infusion for around 1 and a half months, take a break of 14 days, then
continue the course again.

For sore throats

Chamomile and calendula tincture

1. Add 1 tablespoon of dried chamomile and calendula to a glass of
boiling water. Bring to a boil in a saucepan, remove from the heat and let it
brew.
2. When the liquid is slightly warmer than room temperature, strain to
remove the solids. Dissolve the tincture (half a teaspoon per glass) in warm
water.
3. Gargle with it every 1.5 to 2 hours.

Sage infusion
Sage contains vitamins A, C, E, K, essential oils, fiber, and more, which makes it
an antipyretic, disinfectant, and an anti-inflammatory agent.
1. Add four teaspoons of dried sage to a 0.5 liter thermos, let it brew for
half an hour, and then filter to remove the solids.
 2. Gargle with the infusion four to five times a day is.

More infusions for gargling

● Equal parts juniper berries, marigold flowers, pine needles and chamomile.
● Equal parts calendula flowers and plantain leaves.
● 1 part chamomile and 2 parts linden flowers.
● Equal parts calendula flowers and St. John's wort.

For stomach ulcers

No modern treatment regimen for peptic ulcers can do without medicinal plants,
their effectiveness has been known for a long time in treating this ailment.
Medicinal plants have a high ability to regulate the restoration processes of
damaged areas of the mucosa, support the production of hydrochloric acid in the
stomach and relieve spasms and general pain.

Natural treatments for peptic ulcers usually contain some of the following plants:
chamomile, marsh cudweed, yarrow, knotweed, St. John's wort and kupena
officinalis.
Here are some recipes for effective anti-ulcer preparations with these herbs.

Herbal infusion 1
To make the herb mix: mix together 3 parts plantain leaf, 1 part calendula flowers,
1 part peppermint leaf, 1 part sage, 1 part rose hips, 2 parts goose cinquefoil, and
lastly, 2 parts raspberry leaf.
To make the infusion: add 2 tablespoons of this herb mix to 0.5 liters of boiling
water, leave for 4-5 hours and then strain to remove the solids. Take 1/2 a cup of
the warm infusion 30 minutes before meals. The course of treatment is 1.5 to 2
months.

Herbal infusion 2
To make the herb mix: mix together 1 part elecampane root, 1 part marshmallow
root, 2 parts calendula flowers, 1 part chamomile flowers, 3 parts cudweed, 1 part
silver cinquefoil, 1 part nettle, 3 parts urban gravilate, and lastly, 3 parts lemon
balm.
To make the infusion: add 3 tablespoons of the herb mix into 0.5 liters of cold
water, boil for 4 to 5 minutes, turn off the heat, allow to brew and then strain.
Drink in sips 30 minutes before meals throughout the day.

During periods of exacerbation and to prevent relapses, plants that reduce the
production of hydrochloric acid should be used (chamomile flowers, cudweed
grass, yarrow, fennel, caraway fruits, marshmallow roots, licorice, calamus
rhizomes, mint leaf, etc.).
For severe pain and heartburn, it is recommended to alternate remedies every 10
days over 2-3 months. Look for remedies that include some of the following
ingredients: chamomile flowers, calendula, mint coltsfoot leaves, marshmallow
roots, and elecampane.

To improve bowel function and eliminate constipation, which is often noted in

patients with peptic ulcer disease, it is recommended to make remedies that
include plants with a laxative effect (buckthorn bark, rhubarb roots, senna leaf, flax
seeds, flea seeds, etc.).
For an ulcer of neurogenic etiology, you should use plants that are also used to
treat neuroses. For long-term non-healing ulcers, it is recommended that patients
take decoctions of blue cyanosis root and marsh cudweed grass.
For patients with gastrocardiac syndrome, rhizomes with valerian roots,
motherwort herb, hawthorn fruits can be added to their regimen of herbal
medicines. To stop bleeding in case of complications of peptic ulcer, along with
urgent hospitalization, patients may benefit from remedies which contain plants
with a hemostatic effect (nettle leaf, oak bark, cinquefoil rhizome, etc.).
The perennial chaga mushroom is an ancient remedy for stomach ulcers. It
contains organic acids, salts, iron, zinc, potassium, manganese. Science has
established that chaga raises the body's defenses and has an antiulcer effect.
As the stomach ulcer decreases, emphasis should be placed on natural remedies
that promote healing and scarring of the ulcer. These plants include arnica
(decoction or tincture), St. John's wort, sea buckthorn, blackcurrant, strawberry,
fumes and others.
Most medicinal plants are eubiotics, that is, they destroy pathogens and preserve
beneficial flora. This is their main advantage over chemical drugs. This feature is
essential when correcting bowel function.

For urolithiasis

Remedy 1
Mix together 1 tablespoon of knot grass, strawberry leaf and cowberry leaf. Add 1
tablespoon of the mixture to 1 cup of boiling water (200 ml). Let the infusion steep
for 30 minutes, then leave to cool to room temperature for about an hour. Drink ½
cup of the warm infusion 3 times a day. For convenience, you can brew it in a
thermos with boiling water all night, provided that the thermos is glass inside. A
metal thermos cannot be used, because lingonberry chemicals will precipitate
when in contact with metal.
Benefits: strawberries and lingonberries have an antiseptic, bactericidal effect,
lingonberries have an anti-inflammatory effect on diseases of the urinary system
and work as immunomodulators; finally, knotweed dissolves calculi in urolithiasis.

Remedy 2
Mix together 1 part rose hips, 1 part sage, 1 part strawberry leaf, and 2 parts
bearberry leaf (can be replaced with lingonberries). Add 1 tablespoon of the herb
mixture to 200 ml of boiling water, leave for 30 minutes to steep and then allow to
cool for 1 hour, or until it reaches room temperature. Drink it warm, a 1/4 cup at a
time, as and when you want to (the more often the better).
Benefits: wild rose has a diuretic and choleretic effect; sage, bearberry and
strawberry have an antiseptic effect and finally, sage has a phytoestrogenic effect.

For runny noses

Ledum infusion
Add one tablespoon of ledum to 100 ml of sunflower oil. This infusion can be kept
for 3 days in a dark, cool place. The filtered infusion can be applied inside the nose
three times a day. The duration of the therapeutic course is one week.

Aloe remedy
Aloe juice has bactericidal and immunomodulatory properties and has been found
to improve the condition of the nasal mucosa and relieve swelling. Cut an aloe
leaf, rinse and wrap in paper for 10-12 hours. Squeeze out the juice, apply 3-5
drops inside the nose several times a day. These aloe nose drops are best diluted
with warm water in a 1:1 ratio when treating children

For wounds
The two main steps in the process of healing a wound are: disinfection and tissue
regeneration. Everyone wants their wound to heal as quickly as possible, but it is
important to remember that many factors influence the speed of this process.
Healing wounds should begin with cleaning them. The first step is to gently rinse
the damaged area with clean warm water.

Topical remedy 1
Take a tablespoon of either birch buds, calendula, yarrow, St. John's wort, or milk
thistle, or a collection of these herbs and add it to a glass of vodka. Seal the
container and store in a dark, cool place for 3 weeks. After 3 weeks, strain the
mixture to remove the solids.

Topical remedy 2
The bactericidal, wound-healing and anti-inflammatory effect of calendula has
long been known. A decoction or tincture of calendula can be used inside a wound
or as a lotion. It is also possible to apply in or around the eyes. The treatment
process lasts 1-2 months.

Topical remedy 3
The healing properties of aloe have been known to people for more than three
thousand years. Aloe juice is used in natural medicine to treat wounds and ulcers.
The therapeutic effect of this plant is associated with a rich composition of trace
elements and vitamins. It has anti-inflammatory, wound healing and antibacterial
effects.
Remember to always moisturize the skin around a wound, as dryness will cause
the scabs to flake off, preventing effective healing.
 Book 8
THE PREPPER’S COOKBOOK.
100+ RECIPES TO SURVIVE ANY
CRISIS
Introduction
While this book is chock full of recipes, it will also help to point you in the right
direction and encourage you to get back to basics and prepare for the unknown. It
is an excellent resource manual that offers guidelines for building your emergency
food supply, stockpiling emergency resources, stocking your pantry and
understanding ingredient substitutions as well as providing you with a variety of
checklists and how-to’s from preparing food with or without electricity, making
home-remedies, and much more.
Preparing for a “rainy day” can range from facing unexpected financial hardship
due to loss of income or health reasons to being thrown into survival mode due to
natural disasters, catastrophic societal collapse, etc. We hope that this book will
help you to prepare ahead of time.
With over 100 recipes, you’ll be well equipped to prepare a meal that your family
will enjoy, whether you’re in a hurry or faced with living off of your food storage
for a while. You’ll get mouthwatering recipes like:
Homemade Biscuits, Beef and Vegetable Soup, Breakfast Burritos, Grandma’s
Spice Cake, Chocolate Brownies…
That’s right! And with the ingredient substitutions provided, you’ll be equipped to
easily improvise and change up the recipes whether you’re trying to keep it simple
after a busy day, relying on only you food stockpiles, or living without electricity.
Not only will you have culinary advice available at your fingertips that will help
you to confidently prepare delicious meals for your family that can be enjoyed
either today or in the future but you will also have a resource that, if you follow the
steps provided, will give you peace of mind; you will know that your family will
be taken care of no matter what surprises may arise in the future.
The FIRST step, however, is to have all the necessary items on hand. We’ll also
help provide you with key information so you can begin setting your personal
goals and get started on your prepping journey today!

The Purpose of Being Prepared

Being prepared is far from a new idea. Contrary to all the hype and the growing
craze of people being labeled “survivalists”, “paranoid separatists”, or “urban
preppers”, getting into survival mode or being prepared is wise.

Because of all the negative connotations that this hype has placed on the practice
of preparing for something bad, many choose to put their head in the sand and not
give it a second thought. However, is it responsible not to have any plan for the
future? Even if you don’t want to think about the idea of a potential economic
downfall that is undeniably propagated in the daily newspaper, then shouldn’t you
at least be prepared enough to keep a roof over your family’s head after an
unexpected layoff in your job by having at least a month’s worth of food and/or
living expenses put aside? Or how about taking into account the potential natural
disaster your area may be prone to? When you think back to Hurricane Katrina
and how people's lives were turned upside down in just a matter of minutes, it
makes sense to be prepared. Do you remember all the criminal behaviors that took
place after the hurricane? That was because people were running scared. After all,
they had not prepared for anything.
The practice of being prepared is long-established in society. Just take a glimpse
at the Mormon belief system, the Holy Bible, the Boy Scouts, and the “Plain
People” (i.e., the Amish, the Mennonites, the Brethren). The sensibility of it
doesn’t have to be biblically based. Perhaps it is someone who lived in the
southern alpine dessert of Colorado and has experienced the pass being closed,
resulting in all supplies being cut off for days and even weeks at a time; or the
Floridian who knows hurricane season is around the corner and purchases shutters
for the windows and even the guy in remote Montana who knows it is smart to
keep a spare blanket, change of warm clothes, boots and some food in the trunk of
the car during the winter.
Let’s look for a moment at the “Plain People.” Perhaps you’ve enjoyed browsing
their homemade, home hewn and home-baked goods at a farmers’ market,
savoring the deliciousness of baked from scratch bread, canned jams and jellies, or
the craftsmanship in their furnishings and quilts; all the while noting that they still
wear simple, conservative, handcrafted attire and travel by horse and buggy. It is
as if you’ve stepped back in time, perhaps even savoring the momentary escape
from the hustle and bustle of our electronically driven world – enjoying the quiet,
peaceful basics. And while it is easy to view the “Plain People” as a lost tribe, it
might be worth asking yourself how negatively they would be affected by an
SHTF event? Because if they have kept to the basics of their beliefs of being very
community-oriented among their own, making and using hand tools to build and
cook, having horses to plow the fields, caring for cows and goats that supply milk
and food, and raising chickens for eggs and to keep garden pests away, while also
learning to make their herbal remedies, sew clothes and store their food, then they
will be fairly immune to what most of us view as catastrophic; such as loss of
electricity, financial collapse and empty grocery store shelves. I view this group of
individuals as very smart – religion-based or not, their skillset, knowledge, and
willingness to work hard and get their hands dirty will allow them to persevere
under many dire circumstances. I’m willing to learn from that, are you?
So, setting aside the notion that prepping is about having a paranoid mindset of a
looming doomsday, let us instead view it as a wise step in future planning to give
you peace of mind, the ability to care for your family, save money and have a
bright future.
We’d like to point out a few more factors of how preparing is beneficial to your
family. As already stated, there are various forms of disaster or emergency that
could cause hardship for the unprepared. But if you are prepared, then fear, stress,
empty food shelves, and the absence of heat or electricity will not affect you as
quickly or severely. And quite frankly, it is just good sense. Consider the
following:
Factor one: Stocking shelves now saves money later. Prices are always on the rise
in the grocery store and gas stations too. So if you find yourself saying you can’t
afford to buy items, think about this for a moment. Say you currently spend $100
each week on food. If prices continue to increase and reach, say, a 10-percent
increase in the next twelve months, you’ll essentially have to pay $110 for those
same items, which is calculated to be an annual increase of $520. Whereas if you
stock up on items at a good price or, better yet, on sale, then a year from now, you
can still enjoy those same foods without paying more for them. Thus stocking
your shelves will help you fight inflation and keep your bellies full, as long as you
preserve your food properly.
Factor Two: Don’t fall into the traps of the grocery stores. Getting into the habit
of buying only on-sale foods will stretch your dollar further. Grocery stores
frequently play the game of changing prices. While your favorite box of cereal
might be $2 bucks cheaper this week, did the milk price go up, or did the box of
mac and cheese? The whole point of the grocery store placing items on sale is to
get you to come into the store and buy more items than just the ones on sale, and
for the most part, that is exactly what happens. It will take some practice and new
meal planning, but if you keep to only buying items on sale and purchasing extra at
the lower price, you will indeed stretch your dollar. Keep an eye out for sales that
warn “while supplies last,” “limit x per visit,” and “limited quantities.”
Factor Three: You should eat your prep food supply and make a plan to rotate
your foods routinely so they don’t expire. Of course, don’t let your prepared food
run out; when you buy a new item, use one of the same that you’ve had for a
while. Another reason to eat your prep food is to be sure your family likes it, isn’t
allergic to it, and you know how to prepare it, perhaps a few different ways even!
Factor Four: If you find your family facing a major change, such as a job loss
due to outsourcing, layoff, termination, or injury, then you will be very thankful for
the food supplies you have in stock. Isn’t the thought of having food available
without going to the grocery store for a few months encouraging?
Tips for growing your stockpiles on a limited budget:
• Start buying at least one item for your storage every time you go to the store.
This might be a single bag of rice or a pound bag of dried beans – either of these
could offer up to 10 adult servings per bag for just a few bucks.
• Cut your weekly food budget by reducing the number of meals that include
meat. This will reduce the weekly food budget that you immediately consume and
allow you to purchase items for your storage supply.
• Stop buying coffee by the cup and brew your own at home and pack your
lunch if you work outside of the home. Even value meals add up quickly if eaten
regularly…and they’re not very nutritious. The savings on these two things will
help you purchase some great long-term storage items.
• Buy extra items when on sale. If you get into the habit of purchasing more
than you need of an item, it will save money over time and allow for the purchase
of other items later.

It is up to you and your personal circumstances as to what level of preparedness

you decide to plan for. It is our hope that the information provided in this book
will help you to be prepared mentally, physically and emotionally for any
emergency that may arise.
 How to Build Your Survival Pantry
Meal Prepping is simply making and preparing your meals ahead of time. It is
similar to those TV dinners, except that you actually make them yourself. And
moreover, you do it with a healthier approach – usually with unprocessed, whole
food ingredients.
So, it’s a win-win both for you - saving you time, energy, resources (wastage) and
most importantly, your health.
3 ways to go about meal prepping:
1. Make-ahead meals
These are full meals prepared in advance and kept refrigerated or frozen. All they
need is reheating.
2. Batch cooking
This is about preparing large quantities of a specific recipe, dividing it into
individual portions, and freezing them.
3. Ready-to-cook ingredients
This is about preparing ingredients that you will need for a meal by cleaning them,
peeling them, chopping them, grating them, squeezing them, etc. This way you can
save a lot of time when preparing breakfast in the morning or when you return
from work in the evening feeling too tired to start preparing the ingredients you
need to cook dinner.
So, which of these methods you'll choose depends on your lifestyle and goals. For
example, if you don't have a lot of time in the morning, it makes sense to have
breakfast ready the previous evening. On the other hand, if you usually get home
very late or very exhausted, it's best to have a batch-cooked meal in your freezer.
So, how do you start meal prepping?
If you are new to the concept of meal prepping, you may find it difficult to plan for
all three meals for each of the 7 days ahead. In that case, start by planning for and
prepping meals for just 2-3 days. Then, once you learn what it takes to prepare
meals and how to plan for the variety and quantity of food you need per day, you
can start planning for the whole week.
However, it's much easier to meal prep for a single person than for a family of five
or a family with different dietary requirements, eg someone may have a particular
health condition, eg diabetes, the other one may be a Lacto-vegetarian, the third
one eats only certain type of veggies, etc.
If you have several people to meal prep for, and especially if they have specific
dietary requirements, the only way you will cope is to meal prep for just one meal
a day, usually the main one, ie dinner.
If you often eat out or if due to the nature of your job you often have meals with
your clients or business partners, you may not need as many meals as someone
who always eats at home.
When it comes to deciding what you are going to cook, the best thing would be to
prepare different meals for each day. Alternatively, you can alternate between two
or three recipes you know how to make. The worst-case scenario would be if you
prepare a large quantity of a single meal, divide it into 7 portions, and eat the same
food over and over again. Ideally, you should choose recipes that are based on
different vegetables, healthy proteins, complex carbs, healthy fats, etc.
If the idea of meal prepping sounds overwhelming, don't worry - meal prepping is
not about spending a whole day cooking food for the following week.
Storing Non-Perishable and Long Shelf-Life Food
In an emergency, one of your primary concerns will be finding food. If you live
alone or are away from home when disaster strikes, your ability to survive will
largely depend on the available food supplies. Well-nourished people can survive
longer, especially in harsh weather conditions, and maintaining a six-month supply
of non-perishable food that does not require cooking or water will drastically
improve your chances of survival. This chapter will provide you with a list of
emergency food stockpiles that match the criteria listed above, along with
instructions for keeping them for long periods without spoiling.
Storing Food Supplies
Food supplies must be stored properly so that they last until the emergency passes.
A simple way to maintain the quality of your emergency food is to keep it in its
original packaging. For food supplies that are not packaged, these can be wrapped
in plastic bags or kept covered with a tarp. Moisture must be kept away from the
food stores as much as possible because moisture causes mold to develop, which
breaks down vitamins A and C, thiamine, and riboflavin. Prolonged exposure to
oxygen also diminishes the nutritional value of your food stores, so it’s important
to keep all containers tightly sealed.
Food must be kept cool during storage because heat shortens its shelf-life by
speeding up the spoiling process. Freezing food does not necessarily preserve its
quality because freezing increases the chances of bacterial growth. The ideal
temperature for storing most food supplies is below 40 degrees Fahrenheit,
although some types of food can be stored without freezing them first. Foods that
come in cans or glass jars are good options because they do not require immediate
refrigeration.
You will know your food stockpile is still edible if it does not require cooking or
any additional preparation before eating. If you must cook the food, any nutritional
value that hasn’t been lost to mold and spoilage might be eliminated by adding
water. If possible, learn how to cook foods straight from your storage supply
without having to add anything else such as salt or seasonings.
Foods That Don’t Require Refrigeration
If your power goes out and you cannot maintain your refrigerator’s temperature,
some types of food will not require cooling. Canned and packaged foods can be
stored at room temperature and remain edible for weeks or months without
refrigeration, while other types of food must be eaten within a few days after
exposure to warm temperatures.
Canned Fruits and Vegetables
Canned fruit is an excellent choice for your long-term food supply because they
have high nutritional value. Most canned fruits have a shelf life of between two to
five years, although applesauce can last up to seven years. Fruit juice concentrates
are also preserved by canning, which makes them convenient for a storage supply.
Canned vegetables are preserved through a cooking process that kills bacteria and
other microorganisms, so they can be safely eaten without needing to be
refrigerated. Vegetables should be consumed within one year of purchase because
they lose flavor over time. Canned soups last up to five years when kept in well-
sealed cans, and the same rule applies to canned milk and evaporated milk.
Beans, rice, and pasta can be stored for an extended time without refrigeration if
kept in airtight containers. These grains will only last about one year when kept at
room temperatures, but they can stay safe from spoilage for up to seven years if
properly stored in a sealed container at the right temperature.
Meats can be canned using the same process as vegetables, and they will keep for
up to five years when placed inside a cool pantry or basement.
Dehydrated Fruits, Vegetables, and Meats
Dehydrated fruits are preserved by removing their water content with heat, which
inhibits the growth of microorganisms. Dehydrated foods can be prepared quickly
because they only need to be rehydrated in boiling water before eating. You can
also dehydrate meat at home using a low heat of 140 degrees Fahrenheit to prevent
the meat’s protein from breaking down into amino acids, making it more difficult
to digest.
Dehydrated fruits will last up to two years when kept in airtight containers.
However, the shelf life of dehydrated vegetables is between six months and one
year because they are quickly exposed to mold when their protective covering is
removed.
Powdered milk can be kept for up to two years in its original packaging, but it
must be refrigerated once opened. It’s also important to note that powdered milk
can only be used as a substitute ingredient for fresh or evaporated milk. Just
adding water will not provide the same consistency as regular milk, although it
may provide you with the nutrients your child needs.
Freeze-Dried Fruits and Meats
Freeze-dried fruits have a five-year shelf life, but they lose their flavor after one
year of storage. Freeze-dried vegetables will also last for up to five years when
kept at room temperatures, but they taste best when consumed within two years of
the purchase date. Freeze-dried meats can be stored for up to 25 years when sealed
in protective packaging, but they taste best when eaten within five years. Freeze-
dried foods are available in both powdered and ready-to-eat varieties and they can
help you save money when purchasing your food storage supplies.
Long-Term Storage of Grains in Buckets
Buckets of wheat grains should be stored in an area that is cool, dry, dark, and
away from any potential contaminants. Wheat may be ground into flour using a
household mill to make baking bread, cakes, or other desserts possible. Wheat can
be stored for 30 years in its whole form if kept in an oxygen-free environment. If
the grains are milled into flour before storage, they will last up to five years when
kept at room temperatures. Whole grains should be kept in their original packaging
and not opened until they are ready to be used.
Storing Cooking Oils and Shortening
Olive oil is a healthy cooking oil that can last up to two years if it is properly
sealed, although it should be consumed within one year of purchase. If you plan on
purchasing large containers of cooking oil such as corn, vegetable, or canola oil,
keep in mind that you can only store them for up to six months because they spoil
quickly when exposed to oxygen. Solid vegetable shortening will last up to two
years if kept in a cool and dark pantry, and it must also be refrigerated once it is
opened.
Packaged and Sealed Goods
Some food items, such as cereals and crackers, don’t require refrigeration because
they contain high levels of preservatives that inhibit bacterial growth. Cereal can
last up to two years when kept in airtight containers away from heat and moisture.
Crackers will stay safe for four months when placed inside a tightly sealed plastic
storage bag, but they should really be eaten within two weeks of opening.
Condiments and Spices
Most condiments will last up to one year if kept in a cool pantry. Whether it is a
bottle of ketchup or a jar of mustard, you can expect it to stay safe for several
months before opening its seal. Spices may be kept in their original packaging for
up to two years when stored away from heat and moisture. Once opened, spices
should ideally stay fresh for six months before losing their flavor.
Storing Fresh Herbs
Many herbs, such as parsley and cilantro, will stay fresh for up to one week when
placed inside a container that is filled halfway with water and then sealed tightly.
Storing fresh basil may be done easily by cutting the stems before placing the plant
in a glass of water which should sit at room temperature in the sunlight. It will stay
fresh for up to 7 days after being brought home from the grocery store.
Bottled Beverages
Drinks that have already been opened should be placed in tightly sealed containers
and then refrigerated at all times. Bottled drinks will stay fresh for a year if they
are stored properly. On the other hand, canned drinks will not stay fresh for more
than two years because they are made with less preservatives. Drinks that are
packaged in glass bottles will last for up to four months when placed inside a
refrigerator, but they can stay fresh for several weeks if sealed tightly while being
stored at room temperature.
Protecting Canned Goods from Contamination
Canned food can last for up to two years if it is kept away from carbon dioxide,
which can cause the metal can to rust and expose your food to possible mold
growth. It’s also important to note that canned goods will stay fresh longer if they
are stored in a cool environment rather than a warm one. Freezing temperatures are
also recommended because the low temperatures will slow the growth of
microorganisms that cause canned foods to spoil.
Once opened, canned fruits should be eaten immediately or turned into jams,
jellies, pie fillings, chutneys, and other preserves. Canned vegetables should be
consumed within one year to prevent them from spoiling. When it comes to canned
meats, they will keep for up to two years when stored in a cool environment away
from oxygen. If you plan to buy canned meat in bulk, make sure that you freeze it
once it is opened to help extend the shelf life and prevent possible contamination.
Preventing Spoilage of Canned Goods
If you purchase canned goods, it is best to transfer them into airtight glass jars or
plastic containers before refrigerating or freezing them. When storing canned
goods such as beans and soups, make sure that they are not directly stacked on top
of one another inside your storage area. This is because you need to allow enough
space for air circulation so that the metal cans are not compromised. It’s also
recommended that you place a paper towel across the top of each can of food to
absorb excess moisture before sealing it with its plastic lid or aluminum cover.
Canned Goods and Other Sources of Protein
When storing canned goods for survival purposes, it’s a good idea to purchase
those that contain protein. These types of canned goods will stay fresh for up to
two years if they are sealed in airtight containers before being placed inside the
refrigerator or freezer. Once opened, canned goods that contain protein must be
consumed within two to three days.
Storing Your Home-Grown Food Supplies
If you’re lucky enough to have a garden, it’s a good idea to eat some of the fresh
produce while canning and drying the surplus for later use. If you don’t have a
garden or live in an area with extremely short growing seasons, you can purchase
pinto beans and black-eyed peas in bulk from your local health food store or big-
box retailers. You can keep these fresh for up to two years if they are placed inside
airtight containers and kept in a refrigerator until consumed. It’s also a good idea
to purchase fruits and vegetables in season and then freeze them for later use.

Saving Money While Storing Food Supplies

You can save money while building your food storage supply by doing the
following:
1. Make homemade canned goods such as pickles, jams, jellies, salsa, tomato
sauce, and applesauce.
2. Purchase fruits and vegetables when they are in season, can them yourself if
possible, and then store the surplus for later consumption at a fraction of the cost
of buying canned goods off the shelf.
3. Save leftover scraps from previous meals to create compost piles that will
help fertilize your garden.
4. Keep a small flock of chickens in your backyard for eggs and meat.
5. Purchase a few rabbits or pigs if you have room for them.
6. Include wild game such as squirrels, rabbits, and deer when hunting season
comes around.
Equipping Your Storage Area with Necessary Supplies
When storing canned goods for survival purposes, you need to make sure that your
storage area has the following:
1. An airtight room or closet with a temperature range between 36°F and 41°F.
This is important because canned goods are very sensitive to changes in
temperature. Excessive heat will cause canned vegetables such as beans to spoil
quickly, while extreme cold will cause protein-rich canned goods such as meat to
freeze and become impossible to thaw when you’re ready to eat them.
2. A good supply of oxygen absorber packets that help maintain a low level of
humidity inside your storage area by preventing the buildup of moisture. This is
important because it will make sure that your food stays fresh longer.
3. A hygrometer, which is an instrument that measures the humidity level
inside your storage area.
Tips for Storing Dry Foods for Survival Purposes
Besides canned goods, dry foods make great survival supplies because they don’t
require any special storage conditions and will remain safe to eat long after their
respective “best by” dates. Some of the best prepper food sources that you can
purchase in bulk include:
· Dried beans
· Whole grains such as wheat, rice, and oats
· Pasta
· Spices such as cinnamon, dill weed, basil, parsley flakes, garlic salt, and
onion salt
· Powdered milk products such as powdered cheese spread and powdered
sour cream
· Sugar and salt
· Cereal products such as pancake mixes, hot chocolate mixes, macaroni &
cheese mixes, pretzel sticks, bouillon cubes, instant rice, cereal bars, instant
oatmeal packets, dry soup mix packets, powdered juice drink packets, hard candy,
and beef jerky
· Condensed milk
· Dehydrated fruit and vegetables such as raisins, apricots, peaches, apples,
pears, bananas, peas, broccoli florets, zucchini slices, celery slivers, carrots slivers,
and mushrooms slivers.
· Dried seasonings such as basil, thyme, oregano, pepper, salt, chili powder,
onion powder, and parsley flakes.
Whether you’re interested in storing canned goods, dry foods, or any other type of
survival food supply for that matter, it’s important to remember that storage is just
one part of the equation. You need to know how and when to use your stored items
because if you don’t, they’ll be nothing more than an expensive collection of
useless junk. To avoid this, you’ll need to “master the basics” of food storage by
learning how to preserve, package, and rotate. After all, you don’t want to have to
rely on your survival stockpile for anything more than a day-to-day source of
nourishment, so making sure that your stored goods are ready to use at a moment’s
notice is vital.
Storing Perishable Foods
Disaster, whether natural or man-made, can strike anytime and anywhere. No
matter where you live, there is always the possibility that something could go
wrong. Are you prepared to deal with such an event?
Storing food is vital in the event of a natural or man-made disaster. It can also be
necessary when you run out of food to eat. Some people live off of the food in
their freezers for months with no problems, but there are some important things to
remember when storing food in your freezer. This includes regularly defrosting
your freezer, rotating your food, and knowing when to throw it out.
As a general rule, you should only store perishable items in your freezer for six
months. You can go beyond that by properly storing them and then rotating them
every six months. Many people don’t know about the process of properly
defrosting frozen food. There is no need to defrost meat because ice crystals form
within the actual cells of the meat. These tiny ice crystals are not harmful.
Remember, ice is 32% less dense than liquid water, so it floats to the top where
your freezer coils are located. For this reason, it is important not to open your
freezer. If your freezer were to defrost suddenly, all of the contents would get stuck
to the cold coils.
Is It Still Good?
Here are some of the most common foods and their storage times:
1. Meat, Poultry, Fish - 1 to 2 Years
If stored properly, meat bought in bulk can be kept frozen over an extended period
of time. If you store raw meat for longer than two months, it must be frozen at 0
degrees or lower. You should also remember that poultry will last up to one year,
while ground meats like beef and pork will generally last six months.
2. Fruit and Vegetables - 8 to 12 Months
It is best to freeze fruit and vegetables soon after they have been purchased and
they should be kept for the above amount of time. Remember to wash and cut them
before putting them in the freezer, as this will make it easier for you to use smaller
amounts at a time.
3. Dairy Products - 3 to 6 Months
Milk is one of those foods that can be stored for quite a while, but if you keep it
too long, there is a risk of bacterial growth, which would cause your milk to spoil.
Butter can be stored for up to six months, but you should store it in a moisture-
proof container so that your butter will not absorb other greasy flavors. Sour cream
or buttermilk will last for two months, while eggs are good for one year.
4. Baked Goods - 2 to 3 Months
You can keep your baked goods for up to three months, but you need to store them
properly in airtight containers. If you want to keep them longer than that, then it is
best not to make the items yourself and instead try buying commercially available
items like ready-made pie crusts or prepared dough.
5. Snacks - 1 to 3 Months
You can keep most snacks for up to three months, but remember that they will start
to lose their freshness after the above recommended storage time. You can still use
them, perhaps by adding them as an ingredient in other dishes like soups or sauces.
Just don’t serve it as a snack on its own.
6. Frozen Dinners - 2 to 3 Months
Make sure you buy your frozen dinners right before you want to eat them, and
always check the expiration date before buying them. You can store them for up to
three months but remember that their quality will be greatly reduced after that
time. It is always best to get commercially-made frozen dinners or make your own.
Foods You Should NEVER Freeze
Some foods should never be frozen, like mayonnaise, cream sauce, and fresh
garlic. These items will store well in the refrigerator, but they cannot handle the
cold temperatures of the freezer. If you freeze these items, they will separate, and
the consistency will change. However, there are some foods that you can freeze
even though they will not taste the same when you thaw them out. For example,
frozen fruit juice concentrate will have a slightly altered flavor when it is returned
to room temperature, but it will still be just as healthy for your family. The
following are foods that you should never freeze:
· Mayonnaise and Cream Sauce - These items will separate if frozen, but they
will still be good for a few months in the refrigerator.
· Uncooked Rice and Pasta - You can store these items for up to six months
in the freezer as long as you boil them first.
· Onions and Garlic - These items will last for several months in the
refrigerator, but they cannot withstand freezing.
· Herbs and Spices - Spice and herbs will maintain their flavor after being
frozen, but they lose some of their colors when you do so.
· Uncooked Potatoes - You can store these items for up to four months in the
refrigerator, but you need to first cook them before putting them in the freezer.
Some Tips for Storing Food
Do you have a deep freezer? If so, remember that you can store baked goods in it
for longer periods. You should also know that if your freezer is full, the
temperature will rise, and your food may not last as long as it should. To help keep
the temperature low, only fill the freezer about halfway. Another thing to
remember is to store your foods in airtight containers as this will help keep the
food frozen. This may seem obvious because, of course, you would want to keep
all your food frozen! However, you have probably experienced a freezer that
doesn’t work too well. When it defrosts, all the juices from the meat mix with the
frost, which leads to a loss of flavor and nutrients.
When you have finished using your freezer, make sure that it is defrosted and dry
before putting the food back in. You should also remember not to store foods near
your refrigerator’s coils or motor as it will affect the food’s taste as well. Finally,
remember to label each item with its name, date, and storage instructions so you
can know exactly how long it has been in your freezer.
Canning Your Food
Some people feel that canning their food is safer and more delicious. You should
know that not all glass jars are safe to use in a pressure cooker. The glass must be
able to withstand the heat from the steam, or it will break under pressure. You
should always look for labels that state “heat-resistant” or “canning” on the side of
the glass jars.
Using a pressure cooker to can your foods is not difficult, but it does require some
safety precautions. If you are using a stovetop pressure cooker, then it should have
holes in its vent pipe for reducing internal steam pressure. Be sure that the vent
pipe is always pointing away from you and that it won’t be blocked at any point.
You should always use a rack in the bottom of the cooker in order to keep the jars
from touching the metal. You should also let your pressure cooker cool naturally
once it has reached maximum pressure. You should never run the cooker under
cold water as this will cause cracking and breakage, especially if you have been
canning high-acid foods. Many experts now recommend that you wear rubber
gloves when removing glass jars from the pressure cooker. If your jar breaks or is
not properly sealed, you should not use the contents.
You can save money by buying fresh food at your local produce stand or farmer’s
market, and you can use these savings to invest in a pressure cooker of your very
own!
How to Store Food Safely in Your Fridge
Your refrigerator is designed for storing food cold, but it also works as a pre-
cooler. If you put hot food directly into your fridge, it raises the temperature and
causes other foods to spoil more quickly. Most refrigerators come with a wire rack
in the bottom of them for this purpose. You should place hot or freshly cooked
food on this shelf as soon as possible after taking it out of the oven or off the stove.
This will help keep your fridge cool and protect the food in it from going bad.
When you are putting away groceries, remember that frozen raw meat, in
particular, is a big no-no in the fridge. It either belongs on a shelf or on top of your
counter so it can properly defrost without spoiling nearby healthy food. When
storing leafy greens in your fridge, remember that they are just as important to
protect as your other food. Keep them in a plastic bag or storage container that is
ventilated so that the air can circulate without causing the greens to wilt or go bad.
You should also make sure you clean out your fridge regularly. Without proper
cleaning, mold and bacteria can grow and contaminate your food. You should
clean any spills or messes immediately to prevent them from spreading and always
use a clean cloth for the job.
Treat your fridge like you would a set of heavy bookshelves by regularly shifting
things around. This will help to ensure that everything gets an even amount of cold
air without being too close to the back or having bulky items on top. It is essential
to keep these items separate because the back of the fridge always stays the
coldest.
It’s also a good idea to invest in at least one thermometer for your refrigerator,
especially if you’ve just bought it or are having trouble with its temperature. The
dial should generally be between 33 and 40 degrees Fahrenheit to keep food at its
proper storage temperature.
If you are running out of room in your fridge for storing perishables, try getting a
separate smaller refrigerator or canning some items. You should also consider
investing in an external icebox if the only options available to you are communal
freezers like the one in your apartment’s laundry room. That way, you can store
food outside without having to worry about bad weather damaging it.
What Are the Best Perishable Foods for Your Refrigerator?
In general, the most important thing to remember is that if you are storing
perishables in your fridge, they must be kept at a temperature below 40 degrees
Fahrenheit. A chilly fridge full of food is much better for keeping your perishables
fresh than a warm one with very little food in it.
The following list should be sufficient to keep all your perishables fresh enough to
eat but feel free to add or subtract items on the list as you see fit.
· Fruit: Bananas, pomegranates, oranges, and apples are the best fruits to
store in a refrigerator. They will last for weeks, if not months when properly
wrapped and laid on a shelf in your fridge. Seek out items that have edible skins
since you want to avoid wasting any of your produce as much as possible.
· Vegetables: Celery, lettuce, and cabbage are excellent vegetables to keep in
your fridge because they can be used in a variety of dishes. You want greens that
will stay fresh for a long time so that you do not have to throw them away because
they went bad before you could use all of them.
· Dairy: Milk is the primary dairy item that you will have to worry about
storing. Store it on a shelf or in the little niche area meant for beverages so that it
does not get warm from the rest of your fridge’s contents. Butter and cheese are
also good dairy items, but they can be stored outside of a refrigerator if necessary.
· Bread: Make sure you buy bread items like buns and baguettes before they
go bad and you can store them inside or outside of your refrigerator.
· Leftovers: You may not always have fresh produce to cook with, so you
must store your leftovers properly as well. This includes dishes like lasagna, pizza,
soup, and casseroles. If you have trouble finding room in your fridge for this sort
of food, invest in some airtight containers to store them in.
· Meat: You need to make sure that the meat you are storing is fresh before
you put it in your fridge so that it will not go bad while stored. This means that you
should only buy meat when you plan to cook it within the next day or two.
· Condiments: Keep ketchup, mustard, vinegar, and soy sauce in your
refrigerator but make sure that they are not right up against any walls because they
will get warm faster while the fridge is being used.
· Drinks: If you have a large bottle of soda or juice, try getting a smaller one
so that you can avoid wasting any of it by having to dump it out when it expires.
· Fish: Wrap your fresh fish in aluminum foil and store it on a middle shelf in
your refrigerator. This will make it so that the fish does not get damaged by
anything else in your fridge and can be easily cooked when you are ready.
· Ice Cream: If you buy ice cream, store it right next to your drink shelf or on
a separate one if there is room for both drinks and ice cream. You want to keep
frozen food as close as possible to the bottom of your fridge so that it does not get
warm, but you can also keep it on a shelf if there is enough room.
By storing all the necessary items in your fridge, you can have a few days of food
that is both nutritious and tasty. This allows for greater flexibility in your daily
schedule while also saving you a bit of money on what would have become wasted
groceries. Make sure to watch out for any funky smells or other signs that your
food could have gone bad since you want to avoid being sick when the food in
your fridge is supposed to be helping you stay healthy.
Self-sufficiency is all about knowing how to live off the land and make your food.
Knowing what kinds of foods you can store in a fridge will help you turn an
ordinary home into one that gives you sufficient control over your eating habits. It
will help you to spend less time worrying about what you are going to do for food
in case of a disaster.

Common Preservation Methods

1. Canning
Almost all foods can be canned, e.g. soups, meat, fish, vegetables, etc. Food is
canned by being placed in airtight containers and heated to destroy
microorganisms. Canned foods can last for years.

2. Pickling
Foods that are most suitable for pickling are cucumbers, beetroots, pepper, some
fruit, eggs, etc. The pickling process revolves around putting the foods in salt
brine. This preservation method adds flavor and kills microorganisms.

3. Fermentation
Fermentation by Lactobacillus is a natural process of food preservation. These
microorganisms convert sugars present in fruit or vegetables into lactic acid. This
way, both the flavor and texture of food are preserved naturally.

4. Freezing
Almost all kinds of foods can be frozen and this preservation method is
particularly useful for preserving fruits, vegetables, meat, fish, juices, etc. The
food is kept below 18 degrees Centigrade or 0 degrees Fahrenheit. Freezing slows
the growth of microorganisms.

5. Cold storage (refrigeration)

This is about keeping food very cold but above freezing. It's best for food that will
be used within a week or two, e.g. milk, cheese, fruits, etc.
6. Curing
This preservation method is usually used for meat, e.g. ham, pork, corned beef, etc.
It is done by covering the meat in large amounts of salt and spices.

7. Drying
This is one of the oldest food preservation methods and is usually used to preserve
fruits and vegetables e.g. raisins, prunes, tomatoes, peas as well as fish and
mushrooms.

8. Vacuum sealing
This method is about keeping food in an airtight environment which prevents
germs from appearing. For this method, you need a special type of plastic and
vacuum sealer.

9. Sugaring
This method is used for fruits. Fresh fruits are cooked in a sugary syrup and then
stored.

10. Smoking
Smoking is based on exposing raw foods to smoke without burning them. This
method is usually used to preserve meat and fish and foods preserved this way
have a distinctive flavor.

Today, the most popular way of food preservation is deep-freezing. Although it is a

super-simple method of food preservation, you must make sure you do not store or
use frozen food incorrectly.
 Breakfast
Cheesy Scrambled Eggs & Greens
Preparation time: 5 minutes
Cooking time: 10 minutes
Servings: 4

Ingredients:
● 8 large eggs
● 6 cups kale, baby spinach, or Swiss Chard
● 1 cup shredded mozzarella cheese
● 2 tablespoons olive oil
● 2 tablespoons heavy cream
● Sea salt and pepper to taste
● Optional: Meat lovers can add some bacon and/or sausage while cooking the
spinach, or for a non-meat option, top with half a sliced avocado.

Directions:
1. Crack the eggs into a medium bowl. Add the heavy cream to the eggs and
season with salt and pepper. Whisk until well combined. Roughly chop your
greens.
2. Heat the olive oil. Add your greens of choice to the pan. Stir frequently,
being careful not to burn them. Once the spinach has wilted, reduce the heat
to low.
3. Add the egg to the greens and slowly stir until the eggs are almost set. Add
the cheddar cheese and stir until well combined. Once the cheese has
melted, divide the mixture between four plates and serve!

Nutrition: Carbohydrates: 6g, Protein: 16g, Total Fat: 19g, Calories: 251

Mocha-Coconut Chia Pudding

Preparation time: 5 minutes + 30 minutes’ refrigeration
Cooking time: 10 minutes
Servings: 4

Ingredients:
● 4 tablespoons instant coffee
 ● 2 tablespoons cocoa powder
● ½ cup chia seeds
● ½ cup coconut cream
● 1 tablespoon vanilla extract
● 2 tablespoons sugar substitute
● 4 tablespoons cacao nibs
● 2 cups water

Directions:
1. Prepare a strong cup of coffee by simmering the instant coffee with 2 cups of
water until the liquid is about 1 cup’s worth. Whisk the cocoa powder,
coconut cream, vanilla extract, and sugar substitute into the coffee.
2. Mix in the chia seeds and cacao nibs. Mix well. Divide into 4 small serving
dishes and allow to sit for at least 30 minutes in the refrigerator. Remove
from the refrigerator, garnish with a few additional cacao nibs, and serve!

Nutrition: Carbohydrates: 14g, Protein: 7g, Fat: 11g, Calories: 257

Pumpkin Muffins
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 6

Ingredients:
● 2/3 cup pumpkin puree
● 1 ½ cups almond flour
● 1 tablespoon pumpkin pie spice mix
● 2/3 cup sugar substitute
● 4 large eggs
● 1 teaspoon baking powder

Directions:
1. Line a muffin tray with paper liners and preheat the oven to 300°F. In a
large bowl, combine the almond flour, pumpkin pie spice, and sugar
substitute. Mix well.
2. Add the pumpkin puree and eggs. Beat with an electric mixer until smooth.
Evenly divide the batter among the 6 paper liners and bake until a toothpick
inserted into the middle of a muffin comes out clean.
3. Let cool. Transfer to an airtight container until ready to serve.
Nutrition: Carbohydrates: 9g, Protein: 9g, Fat: 13g, Calories: 168

Almond Flour Pancakes

Preparation time: 10 minutes
Cooking time: 5–10 minutes
Servings: 4

Ingredients:
● 1 cup almond flour
● 4 large eggs
● ¼ cup coconut oil, melted
● 1 teaspoon vanilla extract
● ¼ cup sugar substitute
● ½ teaspoon baking soda
● 1 teaspoon cream of tartar
● ¼ cup full-fat, plain yogurt
● ½ cup fresh blueberries
● Additional coconut oil to grease the pan

Directions:
1. Whisk the eggs until frothy. In a separate bowl, mix together the almond
flour, sugar substitute, baking soda, and cream of tartar until well
combined.
2. Stir the vanilla extract and the melted coconut oil into the eggs. Add the dry
ingredients to the wet and mix well. Drizzle with water if the mixture seems
too thick (it should be a bit thicker than regular pancake batter).
3. Grease a large skillet with about a teaspoon of coconut oil and spoon or ladle
2–3 small pancakes for every serving. Cook on medium-low for about 5
minutes until the pancakes start to firm up. Flip and cook the other side for
about a minute.
4. Remove the pancakes from the skillet, keep them warm with foil and repeat
with the remaining pancake batter. Top each serving of pancakes with yogurt
and berries. Serve and enjoy!

Nutrition: Carbohydrates: 9g, Protein: 12g, Total Fat: 33g, Calories: 368

Warm Grain-Free Cereal

Preparation time: 5 minutes
Cooking time: 8 minutes
Servings: 4
Ingredients:
● 1 1/3 cup crushed walnut pieces
● 1 1/3 cup sliced almonds, chopped
● 1 1/3 cup macadamia nuts, chopped and toasted
● 1 1/3 cup flaxseeds
● 1 1/3 cup hemp hearts
● 1 1/3 cup chia seeds
● 1 1/3 cup chopped cashews
● 6 tablespoons butter
● 1 cup unsweetened, shredded coconut
● 4 cups unsweetened almond milk
● Liquid stevia to taste (if desired)
● Pinch of salt

Directions:
1. Preheat the oven to 250°F. Toast the nuts and shredded coconut (keep
separate from each other) until golden brown. In a saucepan over medium
heat, melt the butter.
2. Add the toasted nuts and a pinch of salt. Let cook for 1–2 minutes, stirring
constantly. Add the toasted coconut and continue stirring. Add the milk as
well as the liquid stevia, if using. Allow to cook for 5–7 minutes, until
heated throughout. Remove from heat, divide into 4 bowls and serve
immediately.

Nutrition: Carbohydrates: 10g, Protein: 9g, Total Fat: 62g, Calories: 603

Corned Beef Hash and Eggs

Preparation time: 3 minutes
Cooking time: 12 minutes
Servings: 4

Ingredients:
● 2 cups cooked corned beef, chopped
● 4 large eggs
● 1 small yellow onion, diced
● 1-pound parsnips, peeled and diced
● 2 cloves garlic, minced
● ½ cup beef or chicken broth
● 2 tablespoons olive oil
 ● Sea salt and pepper to taste

Directions:
1. Heat the olive oil. Sauté the onion and garlic.
2. Add the parsnips and let cook. Reduce the heat to medium-low, pour in the
beef broth, cover and cook until the parsnips are tender and the liquid has
been absorbed.
3. Add the chopped corned beef and stir until well combined. On top of the
hash, put the eggs season with salt and pepper, cover, and continue cooking
for 5–7 minutes, or until eggs are cooked to your desired level. Serve
immediately.

Nutrition: Carbohydrates: 14g, Protein: 23g, Total Fat: 26g, Calories: 416

Spiced Pear Breakfast Bars

Preparation time: 5 minutes
Cooking time: 22 minutes
Servings: 6

Ingredients:
● 1 large pear, cored and peeled
● 3 large eggs
● 2 tablespoons coconut oil
● 2 tablespoons maple syrup
● ¼ cup coconut flour
● 1 teaspoon cinnamon
● ½ teaspoon nutmeg
● ¼ teaspoon cloves
● ½ teaspoon baking soda
● ¼ teaspoon salt

Directions:
1. Line a baking dish. Preheat the oven to 350°F. In a food processor, pulse the
apple until pureed. Mix eggs, maple syrup, and coconut oil. Blend until
well combined.
2. Mix salt, baking soda, cinnamon, nutmeg, cloves, and coconut flour. Mix
until just combined. Pour the batter into the prepared dish. Sprinkle with
additional cinnamon, if desired.
 3. Bake until a toothpick inserted comes out clean. Allow to cool on a wire
rack. Cut into 6 squares.

Nutrition: Carbohydrates: 10g, Protein: 4g, Total Fat: 9g, Calories: 127

Classic Western Omelet

Preparation time: 5 minutes
Cooking time: 10 minutes
Servings: 1

Ingredients:
● 2 teaspoons coconut oil
● 3 large eggs, whisked
● 1 tablespoon heavy cream
● Salt and pepper
● ¼ cup diced green pepper
● ¼ cup diced yellow onion
● ¼ cup diced ham

Directions:
1. Beat the eggs, heavy cream, salt, and pepper.
2. Heat 1 teaspoon of coconut oil over medium heat in a small skillet.
3. Add the peppers and onions, then sauté the ham for 3 to 4 minutes.
4. Spoon the mixture in a cup, and heat the skillet with the remaining oil.
5. Mix in the whisked eggs and cook until the bottom begins to set.
6. Tilt the pan and cook until almost set to spread the egg.
7. Spoon the ham and veggie mixture over half of the omelet and turn over.
8. Let the omelet cook until the eggs are set and then serve hot.

Nutrition: Calories: 415, Fat: 32.5g, Protein: 25g

Sheet Pan Omelet

Preparation time: 5 minutes
Cooking time: 15 minutes
Servings: 6

Ingredients:
● 12 large eggs
● Salt and pepper
 ● 2 cups diced ham
● 1 cup shredded pepper jack cheese

Directions:
1. Preheat the oven to 350°F and grease a rimmed baking dish with cooking
spray. Whisk the eggs in a mixing bowl then add salt and pepper until frothy.
Stir in the ham and cheese. Pour the mixture into the baking dish and spread
into an even layer. Bake for 13 minutes. Let cool slightly then cut it into
squares to serve.

Nutrition: Calories: 235, Fat: 15g, Protein: 21g

Detoxifying Green Smoothie

Preparation time: 5 minutes
Cooking time: 0 minutes
Servings: 1

Ingredients:
● 1 cup fresh chopped kale
● ½ cup fresh baby spinach
● ¼ cup sliced celery
● 1 cup water
● 3 to 4 ice cubes
● 2 tablespoons fresh lemon juice
● 1 tablespoon fresh lime juice
● 1 tablespoon coconut oil
● Liquid stevia extract, to taste

Directions:
1. In a blender, add the broccoli, spinach, and celery. Stir in the rest of the
ingredients and blend until creamy. Pour into a big glass, and serve straight
away.

Nutrition: 160 Calories 14g Fat 2.5g Protein

Nutty Pumpkin Smoothie

Preparation time: 5 minutes
Cooking time: 0 minutes
Servings: 1
Ingredients:
● 1 cup unsweetened cashew milk
● ½ cup pumpkin puree
● ¼ cup heavy cream
● 1 tablespoon raw almonds
● ¼ teaspoon pumpkin pie spice
● Liquid stevia extract, to taste

Directions:
1. Add all of the ingredients to a blender. Pulse them several times, then blend
until creamy. Pour into a large glass and serve immediately.

Nutrition: Calories: 205, Fat: 16.5g Protein: 3g

Salmon-Avocado Breakfast Boats

Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4

Ingredients:
● 2 ripe avocados
● 4 ounces wild-caught smoked salmon
● 8 cherry tomatoes, halved
● 2 limes, for juice and garnish
● Sea salt and pepper to taste

Directions:
1. Marinate the salmon with lime juice for about an hour. Cut into thin strips
and place into the avocado center. Top each avocado half with a lime wedge
and several cherry tomato halves. Serve immediately.

Nutrition: Carbohydrates: 4g, Protein: 10g, Total Fat: 24g, Calories: 263

Buffalo Blue Cheese Omelet

Preparation time: 5 minutes
Cooking time: 10 minutes
Servings: 4

Ingredients:
● 4 ounces cream cheese, softened
 ● 4 tablespoons blue cheese
● 2 tablespoons hot sauce (adjust to suit your taste)
● 6 eggs
● 2 tablespoons water
● 2 tablespoons coconut oil
● Garnishes: Chopped fresh parsley and chives

Directions:
1. Heat the cream cheese, blue cheese, and hot sauce in the microwave for
about 15 seconds. Stir until smooth and combined. Whisk the eggs until
frothy.
2. Heat about half a tablespoon of coconut oil in a non-stick pan over medium
heat. Pour one quarter of the eggs into the pan. Drop one quarter of the
cream cheese mixture by spoonful over half of the eggs.
3. Once the eggs have firmed up, fold the empty half over the half with filling.
Let it cook for about another minute.
4. Carefully remove from pan, cover with tin foil to keep warm, and repeat
with the remaining eggs and filling.

Nutrition: Carbohydrates: 2g Protein: 12g Total Fat: 26g Calories: 282

Bacon, Egg & Cheese Fat Bombs

Preparation time: 10 minutes + 45 minutes’ refrigeration
Cooking time: 20 minutes
Servings: 5

Ingredients:
● 5 slices bacon
● 3 large eggs, hard boiled
● ¼ cup shredded cheddar cheese
● 1/3 cup butter, softened
● 3 tablespoons mayonnaise
● Sea salt and pepper to taste

Directions:
1. Preheat the oven to 375°F. Line a baking sheet with parchment paper. Lay
the bacon flat and bake for 10–15 minutes until golden brown. Reserve any
bacon grease for later use.
 2. Peel and quarter the hard-boiled eggs. Mix the egg and butter then mash well
with a fork.
3. Stir in the shredded cheese, mayonnaise and any leftover bacon grease.
Season with salt and pepper. Mix well and let it chill until firm.
4. Remove the egg mixture from the refrigerator and form into 5 balls. Wrap
each ball in a slice of bacon and store in an airtight container until ready to
serve.

Nutrition: Carbohydrates: 2g, Protein: 8g, Total Fat: 28g, Calories: 292

Bacon Cheeseburger Waffles

Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4

Ingredients
Toppings
● Pepper and Salt to taste
● 12 ounces of cheddar cheese
● 4 tablespoons of sugar-free barbecue sauce
● 4 slices of bacon
● 4 ounces of ground beef, 70% lean meat and 30% fat
Waffle dough
● Pepper and salt to taste
● 3 tablespoons of parmesan cheese, grated
● 4 tablespoons of almond flour
● ¼ teaspoon of onion powder
● ¼ teaspoon of garlic powder
● 1 cup (125 g) of cauliflower crumbles
● 2 large eggs
● 3 ounces cheddar cheese

Directions
1. Put the cauliflower crumbles in a bowl and add in half of the cheddar
cheese.
2. Add the spices, almond flour, eggs, and parmesan cheese to the mixture and
then mix and put aside for some time.
3. Thinly cut the bacon and cook in a skillet on medium to high heat.
4. After the bacon is cooked partially, add in the beef, cook until the mixture is
well done.
 5. Then put the excess grease from the bacon mixture into the waffle mixture.
Set aside the bacon mix.
6. Use an immersion blender to blend the waffle mix until it becomes a paste,
then pour into the waffle iron half of the mix and cook until it becomes
crispy.
7. Repeat for the remaining waffle mixture.
8. As the waffles cook, add sugar-free barbecue sauce to the ground beef and
bacon mixture in the skillet.
9. Then proceed to assemble waffles by topping them with the leftover cheddar
cheese and half the beef mixture. Repeat this for the remaining waffles, broil
for around 1-2 minutes until the cheese has melted then serve right away.

Nutrition: Protein : 18.8g, Fats: 33.9g, Calories: 415

 Lunch

Carrot Soup with Cardamom

Preparation time: 18 minutes
Cooking time: 12 hours
Servings: 2

Ingredients:
● 1 pound carrot
● 1 teaspoon ground cardamom
● 1/4teaspoon nutmeg
● 1 teaspoon salt
● 3 tablespoons fresh parsley
● 1 teaspoon honey
● 1 teaspoon marjoram
● 5 cups chicken stock
● 1/2cup yellow onion, chopped
● 1 teaspoon butter

Directions:
1. Toss the butter in a pan and add chopped onion.
2. Chop the carrot and add it to the pan too.
3. Sauté the vegetables for 5 minutes on the low heat. After this, place the
roasted vegetables in the slow cooker. Add ground cardamom, nutmeg, salt,
marjoram, and chicken stock.
4. Close the slow cooker lid and cook the soup for 12 hours on LOW.
5. Chop the fresh parsley.
6. When the time is up, blend the soup with a hand blender until you get a
smooth texture. Then ladle the soup into the serving bowls.
7. Garnish the soup with the chopped fresh parsley and honey. Serve the soup
straight away!

Nutrition: Calories: 80, Fat: 2.7g, Fiber: 2g, Carbs: 1.19g, Protein: 4g

Cod Chowder
Preparation time: 20 minutes
Cooking time: 3 hours
Servings: 2

Ingredients:
● 1 yellow onion
● 10oz. cod
● 3oz. bacon, sliced
● 1 teaspoon sage
● 5oz. potatoes
● 1 carrot, grated
● 5 cups water
● 1 tablespoon almond milk
● 1 teaspoon ground coriander
● 1 teaspoon salt

Directions:
1. Peel the onion and chop it.
2. Put the chopped onion and grated carrot in the slow cooker bowl. Add the
sage, almond milk, ground coriander, and water. After this, chop the cod into
the 6 pieces.
3. Add the fish into the slow cooker. Then chop the sliced bacon and peel the
potatoes.
4. Cut the potatoes into the cubes and add along with the remaining ingredients
into the slow cooker and close the lid.
5. Cook the chowder for 3 hours on HIGH. Ladle the prepared cod chowder
into serving bowls.
6. Sprinkle the dish with the chopped parsley if desired. Enjoy!

Nutrition: Calories: 108, Fat: 4.5g, Fiber: 2g, Carbs: 3g, Protein: 10

Aromatic Pork Tenderloin

Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4

Ingredients:
 ● 1lb. pork tenderloin
● 1 tablespoon fresh rosemary, copped
● 1 teaspoon garlic powder
● 1 teaspoon lemon zest
● 4 tablespoons melted butter
● ½ teaspoon salt
● ¼ teaspoon black pepper

Directions
1. Preheat the oven to 400F and preheat a grill pan over-medium-high heat.
2. Brush the pork tenderloin with melted butter, on all sides.
3. Sprinkle it with salt, pepper, fresh rosemary, and orange zest. Sear the pork
tenderloin in the grill pan for 2 minute per side. This way the pork will keep
all the juices inside.
4. Transfer into a baking dish and bake for 18-20 minutes.
5. Remove from the oven and let the pork rest before slicing and serving.

Nutrition: Calories: 270, Total fat: 15.6g, Cholesterol: 11g, Total Carbs: 1.2g,
Protein: 30g

Turkey and Zucchini Burgers

Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4 burgers

Ingredients:
● 1lb. ground turkey
● 1 cup grated zucchini, liquid squeezed out
● 1 medium egg
● 2 tablespoons chopped flat-leaf parsley
● 2 tablespoons chopped coriander
● 2 garlic cloves, minced
● ½ teaspoon ground cumin
● ½ teaspoon salt
● ¼ teaspoon black pepper
For the lime sauce:
● 7oz. Greek yogurt
● 1 tablespoon olive oil
● 1 lime, juiced
● Salt and pepper, to taste
Directions:
1. Squeeze the grated zucchini to remove the excess liquid.
2. Combine the zucchini with the minced turkey, egg, parsley, coriander, garlic,
and cumin.
3. Season to taste and stir until mixed well.
4. To prepare the sauce, combine all the sauce ingredients in a bowl and chill
until ready to use.
5. Preheat the grill.
6. Form four patties form the prepared mixture.
7. Grill for 5 minutes per side.
8. Serve the burgers, drizzled with sauce, and with toasted buns.

Nutrition: Calories: 313, Total fat: 18.2g, Cholesterol: 16g, Total Carbs: 3.9g,
Protein: 32g

Salmon with Stir-fried salad

Preparation time: 5 minutes
Cooking time: 10 minutes
Servings: 4

Ingredients:
● 4 4 oz. salmon filets, skin on
● 2 tablespoons olive oil
● 2 tablespoon coconut aminos
● 1 teaspoon chopped ginger
● 2 green bell peppers, sliced
● 1 red chili pepper, seeded and chopped
● 2 cups baby spinach
● 2 tablespoons coriander leaves
● ¼ teaspoon salt
● 1/8 teaspoon black pepper

Directions:
1. Preheat the grill. Brush the salmon filets with oil and season to taste.
2. Grill over 500F, for a total of 8 minutes, starting with the skin down.
3. Heat the remaining sesame oil in a pan. Once hot, add the bell peppers and
coriander.
4. Stir-fry for 1-2 minutes over medium-high heat. Remove from the heat and
stir in the spinach.
 5. Pour over prepared soy dressing and toss to combine.
6. Serve with the grilled salmon.

Nutrition: Calories: 235, Total fat: 14.2g, Cholesterol: 5g, Total Carbs: 5.5g,
Protein: 23.1g

Chicken Meatballs with Cheese

Preparation time: 5 minutes
Cooking time: 12 minutes
Servings: 10 meatballs

Ingredients:
● 1.5lb. minced chicken
● 3.5oz. liquid egg whites
● 1 almond flour
● 1 green bell pepper, seeded and finely chopped
● 2 garlic cloves, minced
● 1 tablespoon dried basil
● 1 tablespoon onion powder
● 1 cup mozzarella, torn into pieces
● 1 jalapeno, seeded, minced
● 2 tablespoons butter, melted

Directions:
1. Preheat the oven to 450F.
2. In a bowl, combine all the ingredients.
3. Mix with clean hands and shape mixture into 10 meatballs.
4. Grease a baking sheet with melted butter, and arrange the meatballs onto it.
5. Bake the meatballs for 10-12 minutes or until golden brown.
6. Serve immediately.

Nutrition per meatball: Calories: 142, Total fat: 4.9g, Cholesterol: 6g, Total
Carbs: 1.3g, Protein: 11.8g

Lettuce Turkey Fajita Wrap

Preparation time: 5 minutes
Cooking time: 10 minutes
Servings: 4 wraps

Ingredients:
 ● 1.25lb. ground turkey
● 2 tablespoons butter
● 1 red bell pepper, seeded, sliced
● 2 garlic cloves, minced
● 5oz. mushrooms
● ½ tablespoon olive oil
● 1 teaspoon dried oregano
● ¼ teaspoon salt
● ¼ teaspoon cumin powder
● ¼ teaspoon black pepper
● 4 leaves lettuce

Directions:
1. Heat a large pan with butter over medium-high heat.
2. Add the turkey and cook until browned or for 6 minutes. Remove from the pan
and place aside.
3. Heat remaining oil and toss in the onion, mushrooms and bell pepper. Cook
until tender for 5 minutes.
4. Add the garlic, oregano, and cumin. Cook for 1 minute.
5. Add the turkey back and season with salt and pepper.
6. Cook all together for 1 minute. Divide the turkey between four lettuce leaves
and wrap the mixture up.
7. Serve.

Nutrition: Calories: 357, Total fat: 23.3g, Cholesterol: 16g, Total Carbs: 3.3g,
Protein: 29.3g

Eggplant Bacon Wraps

Preparation time: 17 minutes
Cooking time: 5 hours
Servings: 2

Ingredients:
● 10 oz. eggplant, sliced into rounds
● 5 oz. halloumi cheese
● 1 teaspoon minced garlic
● 3 oz. bacon, chopped
● 1/2 teaspoon ground black pepper
● 1 teaspoon salt
● 1 teaspoon paprika
 ● 1 tomato

Directions:
1. Rub the eggplant slices with the ground black pepper, salt, and paprika.
2. Slice halloumi cheese and tomato.
3. Combine the chopped bacon and minced garlic together.
4. Place the sliced eggplants in the slow cooker. Cook the eggplant on HIGH
for 1 hour.
5. Let the eggplant cool down then place the sliced tomato and cheese on the
eggplant slices.
6. Add the chopped bacon mixture and roll up tightly.
7. Secure the eggplants with the toothpicks and place the eggplant wraps in the
slow cooker. Cook on HIGH for 4 hours.
8. When the dish is done, serve it immediately. Enjoy!

Nutrition: Calories: 131, Fat: 9.4g, Fiber: 2g, Carbs: 1.3g, Protein: 6g

Hot Chorizo Salad

Preparation time: 20 minutes
Cooking time: 4 hours and 30 minutes
Servings: 2

Ingredients:
● 8 oz. chorizo
● 1 teaspoon olive oil
● 1 teaspoon cayenne pepper
● 1 teaspoon chili flakes
● 1 teaspoon ground black pepper
● 1 teaspoon onion powder
● 2 garlic cloves
● 3 tomatoes
● 1 cup lettuce
● 1 cup fresh dill
● 1 teaspoon oregano
● 3 tablespoons crushed cashews

Directions:
1. Chop the chorizo sausages roughly and place them in the slow cooker.
2. Cook the sausages for 4 hours on HIGH.
 3. Meanwhile, combine the cayenne pepper, chili flakes, ground black pepper,
and onion powder together in a shallow bowl.
4. Chop the tomatoes roughly and add them to the slow cooker after 4 hours.
Cook the mixture for 30 minutes more on HIGH.
5. Chop the fresh dill and combine it with oregano.
6. When the chorizo sausage mixture is cooked, place it in a salad bowl. Tear
the lettuce and add it to the bowl too.
7. After this, peel the garlic cloves and slice them.
8. Add the sliced garlic cloves to the bowl too.
9. Then sprinkle the salad with the spice mixture, olive oil, fresh dill mixture,
and crushed cashews.
10. Mix the salad carefully and enjoy!

Nutrition: Calories: 249, Fat: 19.8g, Fiber: 2g, Carbs: 1.69g, Protein: 11g

Light Lunch Quiche

Preparation time: 21 minutes
Cooking time: 4 hours and 25 minutes
Servings: 2

Ingredients:
● 7 oz. pie crust
● 1/4cup broccoli
● 1/3cup sweet peas
● 1/4cup heavy cream
● 2 tablespoons flour
● 3 eggs
● 4 oz. Romano cheese, shredded
● 1 teaspoon cilantro
● 1 teaspoon salt
● ¼ cup spinach
● 1 tomato

Directions:
1. Cover the inside of the slow cooker bowl with parchment.
2. Put the pie crust inside and flatten it well with your fingertips.
3. Chop the broccoli and combine it with the sweet peas. Combine the heavy
cream, flour, cilantro, and salt together. Stir the liquid until smooth.
4. Then beat the eggs into the heavy cream liquid and mix it with a hand mixer.
When you get a smooth mixture, combine it with the broccoli.
 5. Chop the spinach and tomatoes and add them to the mixture. Pour the
prepared mixture into the pie crust slowly.
6. Close the slow cooker lid and cook the quiche for 4 hours on HIGH.
7. After 4 hours, sprinkle the quiche with the shredded cheese and cook the
dish for 25 minutes more. Serve and enjoy!

Nutrition: Calories: 287, Fat: 18.8g, Fiber: 1g, Carbs: 1.1g, Protein: 11g

Chicken Open Sandwich

Preparation time: 15 minutes
Cooking time: 8 hours
Servings: 2

Ingredients:
● 7 oz. chicken filet
● 1 teaspoon cayenne pepper
● 5 oz. mashed potato
● 6 tablespoons chicken gravy
● 4 slices French bread, toasted
● 2 teaspoons mayo
● 1 cup water

Directions:
1. Put the chicken filet in the slow cooker and sprinkle it with the cayenne
pepper.
2. Add the water and chicken gravy. Close the slow cooker lid and cook the
chicken for 8 hours on LOW. Then combine the mashed potato with the
mayo sauce.
3. Spread toasted French bread with the mashed potato mixture.
4. When the chicken is cooked, cut it into strips and combine with the
remaining gravy from the slow cooker.
5. Place the chicken strips over the mashed potato. Enjoy the open sandwich
warm!

Nutrition: Calories: 314, Fat 9.7g, Fiber: 3g, Carbs: 4.1g, Protein: 12g

Onion Lunch Muffins

Preparation time: 15 minutes
Cooking time: 8 hours
Servings: 2

Ingredients:
● 1 egg
● 5 tablespoons butter, melted
● 1 cup flour
● ½ cup milk
● 1 teaspoon baking soda
● 1 cup onion, chopped
● 1 teaspoon cilantro
● ½ teaspoon sage
● 1 teaspoon apple cider vinegar
● 2 cup water
● 1 tablespoon chives
● 1 teaspoon olive oil

Directions:
1. Beat the egg in the bowl and add the melted butter.
2. Add the flour, baking soda, chopped onion, milk, sage, apple cider vinegar,
cilantro, and chives. Knead into a dough.
3. After this, spray glass muffin forms with the olive oil. Fill the 1/2 part of
every muffin form and place them in the glass jars.
4. After this, pour water in the slow cooker.
5. Place the muffin forms in the slow cooker and close the lid.
6. Cook the muffins for 8 hours on LOW.
7. Check if the muffins are cooked with the help of the toothpick and remove
them from the slow cooker. Enjoy the muffins warm!

Nutrition: Calories: 180, Fat: 11g, Fiber: 1g, Carbs: 1.28g, Protein: 4g

Parmesan Potato with Dill

Preparation time: 17 minutes
Cooking time: 4 hours
Servings: 2

Ingredients:
● 1-pound small potato
● 1/2 cup fresh dill
● 7 oz. Parmesan
 ● 1 teaspoon rosemary
● 1 teaspoon thyme
● 1 cup water
● 1/4 teaspoon chili flakes
● 3 tablespoon cream
● 1 teaspoon salt

Directions:
1. Peel the potatoes and put them in the slow cooker.
2. Add water, salt, thyme, rosemary, and chili flakes.
3. Close the slow cooker lid and cook the potato for 2 hours on HIGH.
4. Meanwhile, shred Parmesan cheese and chop the fresh dill. When the time is
done, sprinkle the potato with the cream and fresh dill. Stir it carefully.
5. Add shredded Parmesan cheese and close the slow cooker lid. Cook the
potato on HIGH for 2 hours more.
6. Then open the slow cooker lid and do not stir the potato anymore. Gently
transfer the dish to the serving plates. Enjoy!
Nutrition: Calories 235, Fat 3.9, Fiber 2, Carbs 2.26, Protein 1

Lemon Orzo
Preparation time: 20 minutes
Cooking time: 2 hours 30 minutes
Servings: 2

Ingredients:
● 4 oz. shallot
● 7 oz. orzo
● 2 cup chicken stock
● 1 teaspoon paprika
● 1 teaspoon ground black pepper
● 1 teaspoon salt
● 1 lemon
● ¼ cup cream
● 2 yellow bell peppers
● 1 cup baby spinach

Directions:
1. Chop the shallot and place it in the slow cooker.
2. Add the chicken stock and paprika. Sprinkle the mixture with ground black
pepper and salt. Stir it gently and cook on HIGH for 30 minutes.
 3. Meanwhile, grate the zest from the lemon and squeeze the juice. Add the
lemon zest and juice into the slow cooker and stir well.
4. Chop the baby spinach and add it into the slow cooker. Remove the seeds
from the yellow peppers and chop into tiny pieces. Add the chopped peppers
to the slow cooker.
5. Add orzo and heavy cream. Stir the mixture carefully and close the slow
cooker lid. Cook the dish for 2 hours on LOW. Once cooked, mix gently and
enjoy!

Nutrition: Calories: 152, Fat: 4g, Fiber: 3g, Carbs: 2.79g, Protein: 7g

Sweet-And-Sour Tempeh
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4

Ingredients:
For the tempeh:
● 1 pack of tempeh
● 3/4 cup of vegetable broth
● 2 tablespoons of soy sauce
● 2 tablespoons olive oil
For the sauce:
● 1 can of pineapple juice and chunks
● 2 tablespoons of brown sugar
● 1/4 cup of white vinegar
● 1 tablespoon of cornstarch
● 1 red bell pepper
● 1 chopped white onion
Directions:
1. Place a skillet on high heat. Pour in the vegetable broth and place in the
tempeh.
2. Add the soy sauce to the tempeh. Let it cook until softened. This usually
takes 10 minutes.
3. When it is cooked, remove the tempeh and set aside the liquid, we are going
to use it for the sauce.
4. Put the tempeh in another skillet placed on medium heat.
5. Sauté it with olive oil and cook until it is browned. This should take 3
minutes.
 6. Place a pot of the reserved liquid from the cooked tempeh on medium heat.
7. Add the pineapple juice, vinegar, brown sugar, and cornstarch. Stir
everything together until it’s well combined.
8. Let it simmer for 5 minutes.
9. Add the onion and pepper to the sauce and stir in until the sauce thickens.
10. Reduce the heat and add the cooked tempeh and pineapple chunks to
the sauce. Leave it to simmer.
11. Remove from heat and serve with a cooked grain of your choice.

Nutrition: Calories: 312, Fat: 10g, Fiber: 4.1g, Carbohydrates: 2.1g, Protein: 5.2g

Sweet Pepper Rounds

Preparation time: 10 minutes
Cooking time: 3 hours
Servings: 4

Ingredients
● 2 red bell peppers
● 7 oz. ground chicken
● 5 oz. parmesan
● 1 tablespoon sour cream
● 1 tablespoon flour
● 1 egg
● 2 teaspoon almond milk
● 1 teaspoon salt
● ½ teaspoon ground black pepper
● ¼ teaspoon butter

Directions:
1. Combine the sour cream with the ground chicken, flour, ground black
pepper, almond milk, and butter.
2. Beat eggs into the mixture.
3. Remove the seeds from the sweet peppers and slice them roughly.
4. Place the pepper slices in the slow cooker and add in the ground chicken
mixture.
5. After this, chop the parmesan into the cubes and add them to the sliced
peppers.
6. Close and cook the dish for 3 hours on HIGH.
 7. When the time is up make sure that the ground chicken is cooked and the
cheese is melted. Enjoy the dish straight away.

Nutrition: Calories: 261, Fat: 8g, Carbs: 1.3g, Protein: 21g

Sweet Barbecue Pork Recipe

Preparation time: 10 minutes
Cooking time: 4 hours
Servings: 2

Ingredients:
For the sauce:
● Crushed pineapple
● 1 cup honey barbecue sauce
● 1/3 cup onion, finely chopped
● 2 tablespoons chili sauce
For the pork:
● 4 bone-in pork loin chops (8 ounces each)
● Nonstick cooking spray

Directions:
1. Grease a slow cooker and mix the sauce ingredients together in a bowl.
2. Pour half of the sauce into the cooker, and then place the pork over the top.
3. Pour the rest of the sauce into the cooker and cook everything on LOW for 4
to 5 hours.
4. Transfer the pork to a plate and serve with the sauce.

Nutrition: Calories: 257, Fat: 23g, Carbs: 1.8g, Protein: 43g

 Dinner

Grilled Whole Chicken

Preparation time: 20 minutes
Cooking time: 20 minutes
Servings: 6

Ingredients
● ¼ cup butter
● 2 tablespoons lemon juice
● 2 teaspoons fresh lemon zest
● 1 teaspoon dried oregano
● 2 teaspoons paprika
● 1 teaspoon onion powder
● 1 teaspoon garlic powder
● Salt and ground black pepper
● 1 (4-pound) grass-fed whole chicken

Directions:
1. Preheat the grill to medium heat. Grease the grill grate.
2. In a bowl, mix butter, lemon juice, lemon zest, oregano, spices, salt, and
black pepper.
3. Place the chicken onto a large cutting board, breast-side down. Cut both
sides of the backbone. Remove the backbone. Flip and open. Firmly press
breast to flatten.
4. Coat the whole chicken with the oil mixture and grill for 20 minutes.
5. Remove from the grill and set aside for 10 minutes before serving.

Nutrition: Calories: 532, Fat: 17g, Fiber: 0.5g

Grilled Chicken Breast

Preparation time: 15 minutes
Cooking time: 14 minutes
Servings: 4
Ingredients
● ¼ cup balsamic vinegar
● 2 tablespoons olive oil
● 1½ teaspoons lemon juice
● ½ teaspoon lemon-pepper seasoning
● 4 (6-ounce) grass-fed chicken breast halves

Directions:
1. Blend the vinegar, oil, lemon juice, and seasoning. Coat chicken breasts with
the mixture. Marinate for 30 minutes.
2. Preheat and grease the grill to medium heat. Place the chicken breasts onto
the grill and cover.
3. Cook for 7 minutes and serve.

Nutrition: Calories: 258 Fat: 11.3g Fiber: 0.1g

Glazed Chicken Thighs

Preparation time: 15 minutes
Cooking time: 35 minutes
Servings: 8

Ingredients
● ½ cup balsamic vinegar
● 1/3 cup low-sodium soy sauce
● 3 tablespoons Yacon syrup
● 4 tablespoons olive oil
● 3 tablespoons chili sauce
● 2 tablespoons garlic
● Salt and black pepper
● 8 (6-ounce) grass-fed chicken thighs

Directions:
1. To make the marinade, mix all the ingredients together in a bowl (except
chicken thighs and sesame seeds). Combine half of the marinade and
chicken thighs. Seal and shake well.
2. Chill for 1 hour. Chill remaining marinade. Preheat the oven to 425ºF.
3. Mix the reserved marinade in a pan over medium heat and boil. Cook for 5
minutes. Remove and set aside.
 4. Remove the chicken from the bag and discard excess marinade. Arrange
chicken thighs into a 9 by 13-inch baking dish in a single layer and coat with
cooked marinade.
5. Bake for 30 minutes. Serve.

Nutrition: Calories: 406, Fat: 19.6g, Fiber: 0.1g

Bacon-Wrapped Chicken Breasts

Preparation time: 15 minutes
Cooking time: 33 minutes
Servings: 4

Ingredients:
For the marinade:
● 3 tablespoons balsamic vinegar
● 3 tablespoons olive oil
● 2 tablespoons water
● 1 garlic clove
● 1 teaspoon dried Italian seasoning
● ½ teaspoon dried rosemary
● 4 (6-ounce) grass-fed chicken breasts
For the stuffing:
● 16 fresh basil leaves
● 1 large fresh tomato
● 4 provolone cheese slices
● 8 bacon slices
● ¼ cup Parmesan cheese

Directions:
1. To make the marinade, mix all the ingredients together in a bowl (except the
chicken).
2. Next, chop the chicken breast horizontally, without cutting all the way
through.
3. Repeat with the remaining chicken breasts and coat them with the marinade.
Chill for 30 minutes.
4. Preheat your oven to 500ºF. Grease baking dish.
5. Place 4 basil leaves onto the bottom half of each chicken breast. Followed
by 3 tomato slices and 1 provolone cheese slice. Fold the top half over
filling.
 6. Wrap the breast with 3 bacon slices. Repeat. Place the chicken into the
prepared baking dish in a single layer.
7. Bake for 30 minutes. Remove and sprinkle with Parmesan cheese evenly.
Bake for 3 minutes more.

Nutrition: Calories: 633, Fat: 36g, Fiber: 0.3g

Chicken Parmigiana
Preparation time: 15 minutes
Cooking time: 26 minutes
Servings: 5

Ingredients
● 5 (6-ounce) grass-fed chicken breasts
● 1 large organic egg
● ½ cup superfine almond flour
● ¼ cup Parmesan cheese,
● ½ teaspoon dried parsley
● ½ teaspoon paprika
● ½ teaspoon garlic powder
● 1 cup sugar-free tomato sauce
● 5 ounces mozzarella cheese
● 2 tablespoons fresh parsley

Directions:
1. Preheat your oven to 375ºF. Wrap 1 chicken breast in parchment paper.
Pound the chicken breast into ½-inch thickness
2. Repeat with the rest. Mix the beaten egg, almond flour, parmesan, parsley,
spices, salt, and black pepper together in another dish.
3. Dip the chicken into the beaten egg mixture and then coat with the flour
mixture. Heat the oil over medium-high heat and fry the chicken for 3
minutes.
4. Dry the chicken breasts.
5. Spread ½ cup of tomato sauce at the bottom of a casserole dish. Arrange the
chicken breasts over the sauce in a single layer.
6. Drizzle with the remaining tomato sauce and add the mozzarella cheese
slices. Bake for 20 minutes. Garnish with parsley and serve

Nutrition: Calories: 458, Fat: 25.4g, Carbs: 7.9g

 Bacon Burger Stir Fry
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 10

Ingredients:
● 1 lb. ground beef
● 1 lb. bacon
● 1 Small onion
● 3 garlic cloves
● 1 Cabbage

Directions:
1. Dice the bacon and onion. Mix the beef and bacon in a wok over medium
heat.
2. Mince the onion and garlic. Toss both into the hot grease. Slice and toss in
the cabbage and stir-fry until the meat is cooked and the veggies are tender.

Nutrition: Protein : 32g, Fats: 22g, Calories: 357

Bacon Cheeseburger
Preparation time: 15 minutes
Cooking time: 30 minutes
Servings: 12

Ingredients:
● 16 oz. low-sodium bacon
● 3 lb. ground beef
● 2 eggs
● ½ medium onion
● 8 oz. cheddar cheese
●
Directions:
1. Fry the bacon and then chop it to bits. Shred the cheese, dice the onion and
mix with the beef and whisked eggs.
2. Shape into burger patties and grill until cooked.

Nutrition: Protein: 27g, Fats: 41g, Calories: 489

 Cauliflower Mac & Cheese
Preparation time: 15 minutes
Cooking time: 20 minutes
Servings: 4

Ingredients:
● 1 cauliflower
● 3 tbsp. butter
● ¼ cup unsweetened almond milk
● ¼ cup heavy cream
● 1 cup cheddar cheese

Directions:
1. Slice the cauliflower into small florets and shred the cheese.
2. Preheat the oven to 450º Fahrenheit.
3. Line a baking pan with foil.
4. Melt two tablespoons of butter. Mix the florets, butter, salt, and pepper in a
bowl. Roast the cauliflower on the baking pan for 15 minutes.
5. Warm the rest of the butter, milk, heavy cream, and cheese in the
microwave. Pour the cheese sauce over the cauliflower and serve.

Nutrition: Protein: 11g, Fats: 23g, Calories: 294

Mushroom & Cauliflower Risotto

Preparation time: 5 minutes
Cooking time: 10 minutes
Servings: 4

Ingredients:
● 1 cauliflower
● 1 cup vegetable stock
● 9 oz. mushrooms
● 2 tbsp. butter
● 1 cup coconut cream

Directions:
1. Pour the stock in a saucepan. Boil and set aside. Heat a skillet with butter
and sauté the mushrooms.
2. Grate and stir in the cauliflower and then add the stock.
 3. Simmer and then add the cream. Serve.

Nutrition: Protein: 1g, Fats: 17g, Calories : 186

Pita Pizza
Preparation time: 15 minutes
Cooking time: 10 minutes
Servings: 2

Ingredients:
● ½ cup marinara sauce
● 1 Low-carb pita
● 2 oz. cheddar cheese
● 14 pepperoni slices
● 1 oz. roasted red peppers

Directions:
1. Preheat the oven to 450º Fahrenheit.
2. Slice the pita in half and place onto a foil-lined baking tray. Rub with a bit of
oil and toast for 2 minutes.
3. Pour the sauce over the bread. Sprinkle using the cheese and other toppings.
Bake for 5 minutes.

Nutrition: Protein: 13g, Fats: 19g, Calories: 250

Skillet Cabbage Tacos

Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4

Ingredients:
● 1 lb. ground beef
● ½ cup salsa
● 2 cups cabbage
● 2 tsp. chili powder
● ¾ cup cheese

Directions:
 1. Brown the beef in a pot and drain the fat. Pour in the salsa, cabbage, and
seasoning.
2. Cover and lower the heat. Simmer for 12 minutes on medium heat.
3. Once softened, remove it from the heat and mix in the cheese.
4. Top with green onions.

Nutrition: Protein: 30g, Fats: 21g, Calories: 325

Taco Casserole
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 8

Ingredients:
● 2 lbs. ground beef
● 2 tbsp. taco seasoning
● 8 oz. cheddar cheese
● 1 cup salsa
● 16 oz. cottage cheese

Directions:
1. Preheat the oven to 400° Fahrenheit.
2. Combine the taco seasoning and ground meat in a casserole dish. Bake for
20 minutes.
3. Combine the salsa and both kinds of cheese. Set aside.
4. Drain away the cooking juices from the meat.
5. Mash the meat into small pieces.
6. Sprinkle it with cheese. Bake in the oven for 20.

Nutrition: Protein: 45g, Fats: 18g, Calories: 367

Creamy Chicken Salad

Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4

Ingredients:
● 1 lb. chicken breast
● 2 avocados
 ● 2 garlic cloves
● 3 tbsp. lime juice
● 1/3 cup onion
● 1 jalapeno pepper
● 1 tbsp. cilantro

Directions
1. Preheat the oven to 400F. Line a baking sheet with foil. Brush the chicken
breast with some olive oil before seasoning.
2. Place onto the baking sheet and put into the oven for 20 minutes.
3. Once cooked, let it cool and shred. Combine everything into a bowl and
mash the avocado on the side. Season well!

Nutrition: Fats: 20g, Carbohydrates: 4g, Protein: 25g

Spicy Chicken Wings

Preparation time: 20 minutes
Cooking time: 30 minutes
Servings: 4

Ingredients:
● 2 lbs. chicken wings
● 1 tsp. cajun spice
● 2 tsp. smoked paprika
● ½ tsp. turmeric
● 2 tsp. baking powder

Directions:
1. Preheat the oven to 400F. Dry the chicken wings with a paper towel.
2. Mix all of the seasonings along with the baking powder in a bowl. Toss the
chicken wings in and coat evenly. Place on a wire rack over a lined baking
tray.
3. Cook for 30 minutes. Pull out from the oven and flip to bake the other side
for 30 minutes.
4. Take it out and set aside. Serve.
Nutrition: Fats: 7g Carbohydrates: 1g, Proteins: 60g

Cilantro and Lime Creamed Chicken

Preparation time: 10 Minutes
Cooking time: 20 minutes
Servings: 4

Ingredients:
● 4 chicken breasts
● 1 tsp. red pepper flakes
● 1 tbsp. cilantro
● 2 tbsp. lime juice
● 1 cup chicken broth
● ¼ cup onion
● 1 tbsp. olive oil
● ½ cup heavy cream

Directions:
1. Preheat a skillet and place it over a medium heat.
2. Season the chicken breast and then place into the skillet and cook for 8
minutes on each side. Place them to one side.
3. Add in the onion and cook them for a minute then mix in the cilantro, pepper
flakes, lime juice, and the chicken broth.
4. Boil for 10 minutes. Whisk in the heavy cream and then add in the chicken
to coat.
5. Serve.

Nutrition: Fats: 20g, Carbohydrates: 6g, Proteins: 30g

Cheesy Ham Quiche

Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 6

Ingredients:
● 8 eggs
● 1 cup zucchini
● ½ cup heavy cream
● 1 cup ham
● 1 tsp. mustard

Directions:
1. Preheat the oven to 375F and grease a pie dish for your quiche.
 2. Shred the zucchini and dry to remove excess water. Place the zucchini into
your pie dish along with the cooked ham pieces and cheese. Whisk the
seasonings, cream, and eggs together in a separate bowl. Pour the egg
mixture on top then cook for 40 minutes.
3. When the quiche is cooked to your liking, take the dish from the oven and
allow it to chill slightly before slicing.

Nutrition: Fats: 25g, Carbohydrates: 2g, Proteins: 20g

Creamy Garlic Chicken

Preparation time: 5 minutes
Cooking time: 15 minutes
Servings: 4

Ingredients:
● 4 chicken breasts
● 1 tsp. garlic powder
● 1 tsp. paprika
● 2 tbsp. butter
● 1 tsp. salt
● 1 cup heavy cream
● ½ cup sun-dried tomatoes
● 2 cloves garlic
● 1 cup spinach

Directions:
1. Mix the paprika, garlic powder, and salt together and rub it onto both sides
of the chicken.
2. Melt the butter in a frying pan over medium heat. Fry the chicken for 5
minutes on each side.
3. Whisk the heavy cream, sun-dried tomatoes, and garlic together. Cook for 2
minutes. Sauté the spinach for an additional 3 minutes. Place chicken back
in the pan and cover with the sauce.

Nutrition: Carbohydrates: 12g, Fat: 26g, Protein: 4g

Chinese Pork Bowl

Preparation time: 5 minutes
Cooking time: 15 minutes
Servings: 4

Ingredients:
● 1¼ pounds pork belly
● 2 tbsp. tamari soy sauce
● 1 tbsp. rice vinegar
● 2 cloves garlic
● 3 oz. butter
● 1-pound Brussels sprouts
● ½ leek

Directions:
1. Fry the pork over medium-high heat.
2. Mix the garlic cloves, butter, and Brussels sprouts. Add into the pan and
cook.
3. Drizzle soy sauce and rice vinegar together and pour into the pan. Season
with salt and pepper.
4. Top with the chopped leeks.

Nutrition: Carbohydrates: 7g, Protein: 97g, Calories: 993

Relatively Flavored Gratin

Preparation time: 15 minutes
Cooking time: 46 minutes
Servings: 8

Ingredients:
● ½ cup heavy whipping cream
● 2 tbsp. butter
● ½ tsp. garlic powder
● ¼ tsp. xanthan gum
● 4 C. zucchini
● 1 small yellow onion
● 1½ cup pepper jack cheese

Directions:
1. Prepare the oven to 375F and grease a 9 by 9 inch baking dish. In a
microwave-safe dish, mix heavy whipping cream, butter, garlic powder, and
xanthan gum and melt for 1 minute in the microwave.
 2. Arrange 1/3 of the zucchini and onion slices at the bottom, season and add ½
cup of pepper jack cheese. Repeat the layers twice. Spread the cream
mixture on top evenly. Bake for 45 minutes. Remove the baking dish from
the oven and set aside to cool slightly before serving.

Nutrition: Calories: 140, Carbohydrates: 3.9g, Protein: 5.5g

Low Carb Crack Slaw Egg Roll

Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 2

Ingredients:
● 1 lb. ground beef
● 4 cups shredded coleslaw mix
● 1 tbsp. avocado oil
● 1 tsp. sea salt
● ¼ tsp. black pepper
● 4 cloves garlic, minced
● 3 tbsp. fresh ginger, grated
● ¼ cup coconut amines
● 2 tsp. toasted sesame oil
● ¼ cup green onions

Directions:
1. Heat avocado oil over medium-high heat. Add in the garlic and cook until
softened.
2. Cook the ground beef for 10 minutes. Season well.
3. Once cooked, you can lower the heat and add the coleslaw mix and the
coconut amines. Stir for 5 minutes.
4. Garnish with green onions and the toasted sesame oil.

Nutrition: Calories: 104, Fat: 5g, Protein: 18g

Low Carb Beef Stir Fry

Preparation time: 10 minutes
Cooking time: 25 minutes
Serving: 3

Ingredients:
 ● ½ cup zucchini
● ¼ cup organic broccoli florets
● 1 bunch baby bok choy
● 2 tbsp. avocado oil
● 2 tsp. coconut aminos
● 1 small ginger
● 8 oz. skirt steak

Directions:
1. Heat a pan over medium heat and add 1 tbsp of oil. Sear the steak on high
heat for 2 minutes per side.
2. Set to medium heat and cook the broccoli, ginger, ghee, and coconut amines.
3. Cook the bok choy for another minute.
4. Mix in the zucchini until cooked.

Nutrition: Calories: 104, Fat: 6g, Protein: 31g

Pesto Chicken and Veggies

Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 3

Ingredients:
● 2 tbsp. olive oil
● 1 cup cherry tomatoes
● ¼ cup basil pesto
● 1/3 cup sun-dried tomatoes
● 1-pound chicken thigh, sliced
● 1-pound asparagus

Directions:
1. Preheat two tablespoons of olive oil on medium heat and add the sliced
chicken. Season and add ½ cup of the sun-dried tomatoes.
2. Cook well. Spoon out the chicken and tomatoes and put them in a separate
container.
3. Place the asparagus in the same skillet and pour in the pesto. Set the heat to
medium and add the remaining sun-dried tomatoes. Cook for 10 minutes. Set
aside on a dish.
4. Place the chicken back in the pan and pour in the pesto. Stir over medium
heat for 2 minutes.
Nutrition: Calories: 104, Fat: 8g, Protein: 26g

Bacon-Wrapped Turkey Breast

Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 2

Ingredients
● ¾ pound turkey breast
● ½ teaspoons dried rosemary
● ½ teaspoons dried thyme
● ½ teaspoons dried sage
● 6 large bacon slices

Directions:
1. Preheat the oven to 350ºF. Line a baking sheet with parchment paper and
sprinkle it with herbs.
2. Wrap the bacon slices around the turkey breast. Place onto the prepared
baking sheet and cover with foil.
3. Bake for 50 minutes. Remove the foil and bake for 10 minutes. Take the
baking sheet from the oven and set aside for 10 minutes.
4. Cut the turkey breast and serve.

Nutrition Calories: 345, Fat: 6.5g, Protein: 56.2g

Stuffed Leg of Lamb

Preparation time: 20 minutes
Cooking time: 70 minutes
Servings: 14

Ingredients
● 4 teaspoons olive oil
● ¼ cup scallions
● 2 garlic cloves
● 1 cup fresh spinach leaves
● 2 tablespoons sun-dried tomatoes (in olive oil
● ¼ cup fresh basil leaves
● 2 tablespoons pine nuts
● 2 teaspoons lemon pepper
 ● ½ cup feta cheese
● 1 (4-5-pound) grass-fed boneless leg of lamb

Directions:
1. Preheat the oven to 325ºF. Place a greased rack into a roasting pan.
2. Heat 2 teaspoons of olive oil in a wok over medium heat and sauté the
scallion and garlic.
3. Stir in the spinach, sun-dried tomatoes, basil, pine nuts, and 1 teaspoon of
the lemon pepper and cook for 3 minutes.
4. Remove from the heat and stir in the feta cheese. Set aside. Remove the
strings from the lamb and open it. Place the stuffing in the center of the meat
evenly and roll to seal the filling.
5. Tie the leg of lamb with kitchen string. Coat the rolled leg of lamb with oil
and sprinkle with 1 teaspoon of lemon pepper. Place the rolled leg of lamb
into the prepared roasting pan.
6. Roast for 2 hours. Remove the leg of lamb from the oven and place onto a
cutting board.
7. Cover the leg of lamb with foil for 10 minutes before slicing. Serve.

Nutrition: Calories: 340, Fat: 15.3g, Protein: 46.6g

Beef Stew
Preparation time: 15 minutes
Cooking time: 1 hour and 40 minutes
Servings: 4

Ingredients:
● 1 1/3 pounds grass-fed beef cubes
● Salt
● Ground black pepper
● 2 tablespoons butter
● 1 yellow onion
● 2 garlic cloves
 ● 1 cup beef broth
● 1 bay leaf
● ½ teaspoon dried thyme
● ½ teaspoon dried rosemary
● 1 carrot
● 4 ounces celery stalks
● 1 tablespoon lemon juice

Directions:
1. Season the beef cubes with salt and black pepper.
2. Sear the beef cubes for 4-5 minutes. Add the onion and garlic, then adjust
the heat to medium and cook for another 4-5 minutes. Add the broth, bay
leaf, and dried herbs and boil.
3. Simmer within 45 minutes. Stir in the carrot and celery and simmer for 30-
45 minutes.
4. Stir in lemon juice, salt, and black pepper. Serve.

Nutrition: Calories: 413, Carbs: 5.9g, Fiber: 1.6g, Protein: 52g

Side Dishes
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 Tuscan Truffles
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 6

Ingredients
● 2 packs goat cheese
● 8 ounces mascarpone cheese
● 6 tbsps. parmesan cheese (grated)
● 3 cloves garlic (minced)
● 2 tsps. olive oil
● 1 tsp. white balsamic vinegar
● ¾ tsp. lemon zest (grated)
● 6 ½ tbsp. of prosciutto (chopped)
● 5 tbsps. dried figs (chopped)
● 3 tbsps. parsley (minced)
● ¼ tsp. pepper
● 1 cup pine nuts (chopped)

Directions:
1. Mix the first eleven listed ingredients in a large bowl. Shape the
mixture into thirty-six small balls. Roll the balls in chopped pine nuts
and refrigerate for twenty minutes.

Nutrition: Calories: 82, Protein: 3.3g, Fat: 7.3g

Caprese Salad Kabobs

Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4 servings

Ingredients
● 24 grape tomatoes
● 12 small mozzarella balls
● 24 basil leaves.
 ● 3 tbsps. olive oil
● 2 tsps. balsamic vinegar

Directions:
1. Combine vinegar along with olive oil in a small bowl. Thread two
tomatoes, two leaves of basil, and one ball of cheese alternately on
each skewer. Drizzle the mixture of olive oil over the skewers. Serve
immediately.

Nutrition: Calories: 45, Protein: 2.3g, Carbs: 1.6g

Frittata with Spinach

Preparation time: 5 minutes
Cooking time: 30 minutes
Servings: 4

Ingredients:
● 8 eggs
● 8 oz. fresh spinach
● 5 oz. diced bacon
● 5 oz. shredded cheese
● 1 cup heavy whipping cream
● 2 tbsps. Butter
● Salt and pepper

Directions:
1. Preheat the oven to 350 °F. Cook the bacon until crispy. Add the
spinach and cook until wilted. Set them aside.
2. Mix the cream and eggs, then pour the mixture into the baking dish.
Add the cheese, spinach, and bacon on top, and place in the oven.
3. Bake until golden brown for 25-30 minutes.

Nutrition: Carbohydrates: 4g, Fat: 59g, Protein: 27g, Calories: 661

Chive and Blue Cheese Bombs

Preparation time: 15 minutes
Cooking time: 45 minutes
Servings: 6

Ingredients:
● ¼ cup butter, unsalted
● ½ cup blue cheese, crumbled
● ¼ cup cream cheese, full fat
● 2 spring onions, chopped
● 1/3 cup chives, fresh & chopped
● 1 tablespoon parsley, chopped
Directions:
1. Add the butter and cream cheese into a food processor and pulse until
well blended. Add in all of the remaining ingredients except for the
chives, making sure it’s mixed well. Chill the mixture for a half hour
and roll in chives before serving.

Nutrition: Calories: 157, Protein: 5g, Fat: 16.2g

Artichoke and Spinach Stuffed Mushrooms

Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 6

Ingredients
● 3 ounces cream cheese
● ½ cup mayonnaise
● 1 cup sour cream
● ¾ tsp. garlic salt
● 1 can artichoke hearts (chopped)
● 10 ounces spinach (chopped)
● 1/3 cup mozzarella cheese (shredded)
● 3 tbsps. parmesan cheese (shredded)
● 30 large mushrooms (remove the stems)

Directions:
 1. Preheat the oven to two hundred degrees Celsius. Combine the first
four listed ingredients in a bowl. Add the spinach, artichoke, three
tablespoons of parmesan cheese, and mozzarella cheese.
2. Arrange the mushrooms on a large aluminum foil-lined baking tray.
Add one tbsp. of the filling into the mushroom caps. Sprinkle the
remaining parmesan cheese on the top. Bake for twenty minutes.

Nutrition: Calories: 52.2, Protein: 2.6g, Fat: 5.6g

Roasted Cauliflower and Tahini Yogurt Sauce

Preparation time: 10 minutes
Cooking time: 55 minutes
Serving: 4

Ingredients
● ¼ cup parmesan cheese (grated)
● 3 tbsps. olive oil
● 2 cloves garlic (minced)
● ¼ tsp. salt
● 1/3 tsp. pepper
● 1 cauliflower (cut in four wedges)
For the sauce:
● ½ cup Greek yogurt
● 1 tbsp. lemon juice
● ½ tbsp. tahini
● ¼ tsp. salt
● 1 pinch paprika
● Parsley (minced)

Directions:
1. Preheat your oven to one hundred and fifty degrees Celsius. Mix
together the first five ingredients in the list. Rub the mixture over the
wedges of cauliflower. Grease a baking tray with cooking spray.
2. Arrange the wedges of cauliflower on the baking tray. Roast for forty
minutes.
3. For the sauce, combine lemon juice, yogurt, seasonings, and tahini in
a bowl. Serve the cauliflower wedges and drizzle tahini sauce on top.
 Garnish with parsley.

Nutrition: Calories: 179.6, Protein: 7.6g, Fat: 15.4g

Stuffed Basil- Asiago Mushrooms

Preparation time: 10 minutes
Cooking time: 35 minutes
Serving: 4

Ingredients
● 24 Portobello mushrooms (remove the stems)
● ½ cup mayonnaise
● ¾ cup Asiago cheese(shredded)
● 1/3 cup basil leaves (remove the stems)
● ¼ tsp. white pepper
● 12 cherry tomatoes (halved)

Directions:
1. Preheat the oven to 150 degrees Celsius. Grease a baking dish with
cooking spray. Arrange the mushroom caps in the dish. Bake the
mushrooms for ten minutes.
2. Add Asiago cheese, mayonnaise, pepper, and basil in a food processor
and blend well.
3. Fill the mushroom caps with the cheese and basil mixture. Top each
mushroom cap with half a tomato.
4. Bake for ten minutes and serve warm.

Nutrition: Calories: 36, Protein: 2.3g, Fat: 3.3g

Cheese and Zucchini Roulades

Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 6

Ingredients
● 1 cup ricotta cheese
 ● ¼ cup parmesan cheese (grated)
● 2 tbsps. basil (minced)
● 1 tbsp. of capers
● 1 ½ tbsp. of Greek olives (chopped)
● 1 tsp. of lemon zest (grated)
● 2 tbsps. lemon juice
● 1/8 tsp. pepper
● ¼ tsp. salt
● 4 zucchinis

Directions:
1. Combine the first nine listed ingredients in a bowl. Slice the zucchinis
into twenty-four slices lengthwise. Grease a grill rack with cooking
spray. Cook the slices of zucchini for three minutes.
2. Once they have cooled. Add one tablespoon of the ricotta cheese
mixture on one end of the zucchini slices. Roll up the slices and
secure using toothpicks. Serve immediately.

Nutrition: Calories: 29.4, Protein: 3.5g, Fat: 1.6g

Cobb Salad
Preparation time: 5 minutes
Cooking time: 5 minutes
Serving: 4

Ingredients:
For the salad:
● 2 hard-boiled eggs
● 4 oz. bacon
● ¼ rotisserie chicken
● 3 oz. blue cheese
● 1 tomato
● 4 oz. iceberg lettuce
● 1 tablespoon chives
For the ranch dressing
● 2 tablespoons mayonnaise
● 1 tablespoon ranch seasoning
 ● 1 tablespoon water

Directions:
1. In a bowl add all the salad ingredients and mix well. Prepare the
dressing in a separate bowl and drizzle over the salad. Toss well.

Nutrition: Calories: 726, Carbohydrates: 14g, Protein: 17g, Fat: 67g

Cauli Fritters
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 2

Ingredients:
● 2 eggs
● 1 head of cauliflower
● 1 tbsp. yeast
● sea salt, black pepper
● 1-2 tbsp. ghee
● 1 tbsp. turmeric
● 2/3 cup almond flour

Directions:
1. Put the cauliflower in a pot and boil it for 8 minutes. Add the florets
into a food processor and pulse them. Add the eggs, almond flour,
yeast, turmeric, salt and pepper to a mixing bowl and stir well. Form
into patties.
2. Heat your ghee on a medium heat in a skillet. Form your fritters and
cook until golden on each side (3-4 minutes). Serve while hot.

Nutrition: Calories: 238, Fat: 23g, Carbohydrates: 5g, Protein: 6g

Caesar Salad
Preparation time: 5 minutes
Cooking time: 5 minutes
Serving: 4
Ingredients:
● 8 oz. chicken breasts
● 1 tablespoon olive oil
● salt
● 2 oz. bacon
● 6 oz. romaine lettuce
● 1 oz. parmesan cheese
For the dressing:
● ¼ cup mayonnaise
● 1 tablespoon mustard
● ¼ lemon
● 1 tablespoon parmesan cheese
● 1 tablespoon anchovies
● 1 garlic clove

Directions:
1. In a bowl add all the ingredients and mix well. Serve with the
dressing.

Nutrition: Calories: 418, Carbohydrates: 3g, Protein: 20g, Fat: 35g

Bread and Biscuits
Egg and Cottage Cheese Savory Breakfast Muffins
Preparation time: 10 minutes
Cooking time: 2 hours
Servings: 6

Ingredients:
● 1/4 cup almond meal
● 1/4 cup parmesan cheese, finely grated
● 2 tbsp. nutritional yeast flakes
● 1/4 tsp. spike seasoning (optional)
● 1/4 cup raw hemp seeds
● 2 tbsp. flaxseed meal
● 1/4 tsp. gluten-free baking powder
● 1/8 tsp. salt or to taste
● 3 eggs, beaten
● 1green onion, thinly sliced
● 1/4 cup low fat cottage cheese

Directions:
1. Add the dry ingredients into the bowl of wet ingredients, a little at a
time, and whisk each time.
2. When all the dry ingredients are added, spoon the mixture into
greased muffin molds. Fill up to 3/4 the mold.
3. Place crumpled aluminum foil at the bottom of your slow cooker (this
step can be avoided if your cooking pot is ceramic).
4. Place the muffin molds inside the cooker.
5. Close the lid. Set the cooker to ‘High’ and the timer to 2-3 hours.
Check after 2 hours of cooking. If it is not looking done, then cook for
a while longer.
6. If you like the top to be dry, then uncover and cook during the last 40-
60 minutes of cooking.
7. For the medium top, you can place a chopstick on the top of the
cooker before closing the lid.
 8. Let it cool in the cooker for a while.
9. Cool slightly. Run a knife around the edges. Serve on a plate and
serve immediately.

Nutrition: Calories: 143 Carbohydrate: 5 g Protein: 9 g Fat: 10 g Sugar: 4.4

g Fiber: 6.9 g

Raspberry Chia Pudding

Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 2

Ingredients:
● 4 tbsp chia seeds
● ½ cup raspberries
● 1 cup coconut milk

Directions:
1. Pour the milk and raspberries into a blender. Pulse until smooth. Pour
into jars.
2. Fold in the chia seeds and stir. Secure the lid and shake. Store in the
fridge for at least three hours before serving.

Nutrition: Protein: 38g, Fat: 28.3g, Calories: 408

Amoretti
Preparation time: 15 minutes
Cooking time: 22 minutes
Servings: 2

Ingredients:
● ½ cup of granulated erythritol-based sweetener
● 165g (2 cups) sliced almonds
● ¼ cup of powdered of erythritol-based sweetener
● 4 large egg whites
● Pinch of salt
 ● ½ tsp almond extract

Directions:
1. Heat the oven to 300° F and use parchment paper to line 2 baking
sheets. Grease the parchment paper slightly.
2. Pulse the powdered sweetener, granulated sweetener, and sliced
almonds in a food processor until it appears like coarse crumbs.
3. Beat the egg whites plus the salt and almond extracts using an electric
mixer in a large bowl until they form soft peaks. Fold in the almond
mixture until it is well combined.
4. Drop spoonfuls of the dough onto the prepared baking sheet and allow
for a space of 1 inch between them. Press a sliced almond into the top
of each cookie.
5. Bake in the oven for 22 minutes until the sides become brown. They
will appear jellylike when they are taken out from the oven but will
begin to be firm as they cool down.

Nutrition: Fat: 8.8g, Protein: 5.3g, Fiber: 2.3g Calories: 117

Chocolate Cookie balls

Preparation time: 15 minutes
Cooking time: 1 minute
Servings: 14

Ingredients
For the cookies:
● 1 cup almond flour
● ½ teaspoon vanilla extract
● 1 tablespoon powdered swerve sweetener
● ¼ cup dark chocolate chips
● ¼ cup heavy cream
For the chocolate ganache:
● 1 ½ tablespoon dark chocolate
● 1 tablespoon unsalted butter

Directions
1. Mix the flour, vanilla, sweetener, and cream in a bowl.
 2. Fold in the chocolate chips, and shape the mixture into balls.
3. Melt chocolate and butter in the microwave for 1 minute, stir every 15
seconds.
4. Drizzle chocolate over the balls, rest for 5 minutes and serve.

Nutrition Calories: 74, Fat: 7g, Protein: 2g

Cream Cheese Cookies

Preparation time: 15 minutes
Cooking time: 12 minutes
Servings: 6

Ingredients:
● ¼ cup (½ stick) unsalted softened butter
● ½ cup (4 oz.) softened cream cheese
● 1 large egg at room temp
● ½ of cup granulated erythritol-based sweetener
● 150g (1½ cups) blanched almond flour
● 1 tsp. baking powder
● ½ tsp. vanilla extract
● Powdered erythritol-based sweetener (for dusting)
● ¼ tsp. of salt

Directions:
1. Preheat the oven to 350°F and line with a silicone baking mat or
parchment paper.
2. Beat the butter and cream cheese using an electric mixer in a large
bowl until it appears smooth. Add the sweetener and keep beating.
Beat in the vanilla extract and the egg.
3. Whisk the salt, baking powder, and almond flour in a separate
medium bowl. Add the flour mixture into the cream cheese and until
well incorporated.
4. Drop the dough in spoonfuls onto the coated baking sheet. Flatten the
cookies.
5. Bake for 10-12 minutes. Dust with powdered sweetener when cool.

Nutrition: Fat: 13.7g, Protein: 4.1g, Fiber: 1.5g, Calories: 154

 Squash Pudding
Preparation time: 5 minutes
Cooking time: 0 minutes
Servings: 1

Ingredients:
● 1/2 cup water
● 2 cups squash
● 7 dates, pitted
● 2 tbsp. coconut oil, virgin
● 2 tbsp. peanut butter
● 1 small ginger cube
● 1/2 vanilla bean pod, scraped
● 1 1/2 tbsp. cloves

Directions:
1. Pour all the ingredients into a food processor. Pulse until you achieve
a creamy texture.
2. Serve and enjoy!

Nutrition: Calories: 703, Protein: 11g, Sugar: 45g, Fiber: 15g

Almond Butter Muffins

Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 6

Ingredients:
● 1cups almond flour
● 1/2 cup powdered erythritol
● 1 teaspoons baking powder
● ¼ teaspoon salt
● ¾ cup almond butter, warmed
● ¾ cup unsweetened almond milk
 ● 2 large eggs

Directions:
1. Preheat the oven to 350 ° F, and grease a muffin tray.
2. In a mixing bowl, mix the almond flour and the erythritol, baking
powder, and salt.
3. Whisk the almond milk, almond butter, and the eggs together in a
separate bowl.
4. Combine the wet ingredients with the dry until just mixed together.
5. Spoon the batter into the prepared pan and bake for 22 to 25 minutes
until a knife inserted in the middle comes out clean.
6. Cook the muffins in the pan for 5 minutes. Then, transfer to a wire
cooling rack.

Nutrition: Calories: 135, Fat: 11g, Protein: 6g

Easy Shortbread Crust

Preparation time: 5 minutes
Cooking time: 15 minutes
Servings: 10

Ingredients:
● ¼ cup powdered erythritol-based sweetener
● 1½ cups blanched almond flour
● ¼ cup (½ stick) of unsalted melted butter
● ½ tsp. salt

Directions:
1. Whisk together the salt, sweetener, and almond flour in a medium
bowl.
2. Add the melted butter and stir until the mixture starts to clump
together.

Nutrition: Fat: 12.7g, Carbohydrates: 3.6g, Protein: 3.7g, Calories: 137

Slice-And-Bake Vanilla Wafers

Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 2

Ingredients:
● 1¾ cups blanched almond flour
● ½ cup granulated erythritol-based sweetener
● 1 stick (½ cup) unsalted softened butter
● 2 tbsp. coconut flour
● ¼ tsp. salt
● ½ tsp. vanilla extract

Directions:
1. Beat the sweetener and butter using an electric mixer in a large bowl
for 2 minutes until it becomes fluffy and light. Then beat in the salt,
vanilla extract, coconut flour, and almond flour until thoroughly
mixed.
2. Evenly roll out the dough between two sheets of parchment or wax
paper making sure each portion has a diameter of about 1½ inches.
Then wrap in paper and refrigerate for 1-2 hours.
3. Heat the oven to 325° F and line a baking sheet using silicone baking
mats or parchment paper. Slice the dough into ¼- inch slices using a
sharp knife. Put the sliced dough on the baking sheets and make sure
to leave a 1-inch space between wafers.
4. Place in the oven for about 5 minutes. Slightly flatten the cookies
using a flat-bottomed glass or rolling pin. Bake for another 8-10
minutes.

Nutrition: Protein: 2.2g, Fat: 9.3g, Carbohydrate: 2.5g

Kid’s Snacks
Tortilla Chips
Preparation time: 5 minutes
Cooking time: 5 minutes
Servings: 36 tortilla chips

Ingredients:
For the tortilla chips:
● 6 flax seed tortillas
● 3 tbsp. oil for deep frying
● Salt and pepper to taste
For the toppings:
● Diced jalapeno
● Fresh salsa
● Shredded cheese
● Full-fat sour cream

Directions:
1. Cut the tortillas into chip-sized slices. You generally get 6 out of each
tortilla.
2. Heat up the deep fryer. Once ready, lay out the pieces of tortilla in the
basket. You can fry 4-6 pieces at a time. Fry for about 1-2 minutes,
then flip. Continue to fry for another 1-2 minutes on the other side.
3. Remove from the fryer and place on paper towels to cool. Season with
salt and pepper to taste. Serve with toppings of your choice!

Nutrition: Calories: 40, Fat: 3g, 0.37g, Carbs: 0.83g

Smoothie Bowl
Preparation time: 5 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
● ¼ cup unsweetened almond milk
● 1 cup frozen strawberries
● ½ cup fat-free plain Greek yogurt
● 1 tablespoon walnuts, chopped
● ½ tablespoon unsweetened whey protein powder

Directions:
1. Blend strawberries until smooth. Add almond milk, Greek yogurt and
whey protein powder into the blender and pulse for about 2 minutes.
Transfer the mixture evenly into 2 bowls and top with walnuts to
serve. You can cover the bowls with plastic wrap and refrigerate for 2
days for meal prepping.

Nutrition: Calories: 71, Fat: 19g, Carbs: 6.3g, Protein: 6.8g

Cheesecake Mousse
Preparation time: 5 minutes
Cooking time: 0 minutes
Servings: 6

Ingredients
● 8 ounces softened cream cheese
● 1/3 cup erythritol powder
● 1/8 teaspoon concentrated stevia powder
● 1 1/2 teaspoons vanilla extract
● 1/4 teaspoon lemon extract
● 1 cup thick whipped cream

Direction:
1. Beat the cream cheese until smooth with an electric whisk.
2. Mix in the extract of erythritol, stevia, vanilla, and lemon.
3. Beat the thick cream with the mixer until stiff peaks form.
4. Fold half of the whipping cream into the cream cheese mixture and
then fold in the other half of the whipping cream.
5. Beat until it is soft and fluffy.
6. Place in the refrigerator for 2 hours. Serve with fresh fruit.
Nutrition Fat: 27.8g, Protein: 3.7g, Carbohydrates: 16.5g

Pork Belly Cracklings

Preparation time: 10 minutes
Cooking time: 80 minutes
Serving: 6

Ingredients
● 3 pounds of pork belly (with skin)
● 2 cups of water
● 4 tbsps. of Cajun seasoning

Directions:
1. Keep the pork belly in the refrigerator for forty minutes. Cut the pork
into cubes of three-fourths of an inch. Fill a fourth of a cast-iron pot
with water. Add one teaspoon of Cajun seasoning and bring to a boil.
2. Add the pork belly cubes. Cook for twenty minutes. Cover the pot
once fat begins to pop and sizzle. Cook for fifteen minutes. Drain the
pork cracklings.
3. Sprinkle the remaining seasoning from the top. Serve immediately.

Nutrition: Calories: 210.3, Protein: 16.5g, Fat: 16.6g

Sausage Balls
Preparation time: 10 minutes
Cooking time: 45 minutes
Servings: 6

Ingredients
● 1 pound of spicy pork sausage (ground)
● 8 ounces of cream cheese
● 1/2 cup of cheddar cheese (shredded)
● 1/3 cup of parmesan cheese (shredded)
● 1 tbsp. of Dijon mustard
● 1/2 tsp. of garlic powder
 ● 1/4 tsp. of salt

Directions:
1. Preheat your oven to 170 degrees Celsius. Line a baking sheet with
parchment paper.
2. In a bowl, combine cream cheese, sausage, parmesan cheese, cheddar
cheese, garlic powder, mustard, and salt in a mixing bowl. Combine
well.
3. Take one teaspoon of the mixture and roll it into a ball. Repeat for the
remaining mixture. Arrange the prepared balls on the lined baking
tray. Bake for thirty minutes. Serve hot.

Nutrition: Calories: 102, Protein: 5.9g, Fat: 9.6g

Beverages
Bulletproof Chocolate Smoothie
Preparation time: 3 minutes
Cooking time: 2 minutes
Servings: 2

Ingredients:
● 1 ¼ cup fresh brewed coffee, cooled for at least 15 minutes
● ¼ cup filtered water
● 2 scoops chocolate collagen protein powder
● 6-8 ice cubes

Directions:
1. Blend the coffee, water and chocolate protein powder in a blender
until smooth.
2. Add in the ice cubes and pulse until you reach your desired
consistency.
3. Serve right away.

Nutrition: Calories: 30, Fat: 1g

Basic Bulletproof Coffee Drink

Preparation time: 2 minutes
Cooking time: 1 minute
Servings: 1

Ingredients:
● 1 cup brewed coffee
● 1 tsp. coconut oil
● 1 tbsp. butter, unsalted
● ¼ tsp. vanilla extract
● A few drops of stevia

Directions:
 1. Place all the ingredients into a blender. Pulse on high for 20 seconds
until frothy. Drink immediately.

Nutrition: Calories: 148, Fat: 14g

Strawberry Avocado Green Smoothie

Preparation time: 5 minutes
Cooking time: 5 minutes
Servings: 2

Ingredients:
● 1 cup fresh strawberries, hulled
● ½ medium, ripe avocado, peeled
● 1 cup (packed) baby spinach
● 1 cup unsweetened almond milk
● 2 teaspoons sweetener
● 6-8 ice cubes

Direction:
1. Add all the ingredients into a blender and blend until smooth.
2. Once blended, taste for sweetness and adjust accordingly by adding
more strawberries or sweetener as needed. Serve immediately.

Nutrition: Calories: 156, Fat: 6.9g, Protein: 2.7g

 Book 9
Prepping with Rice and Beans
Beans and Rice, the Best Survival Food
When it comes to emergency preparedness, most people think about canned
goods and what they might need for a few days or weeks, but how about an
entire month’s worth of food with just one simple - and cheap - cooking
staple? Rice will make up the bulk of your preparedness diet. It can be
cooked in rice cookers and lasts for up to 30 days. You should also consider
adding beans, nuts and lentils (with their own cooking times) to round out
your menu.
While a 30-day supply of rice may not seem like much, it’s a good base to
have on-hand. You can incorporate grains and legumes into the recipes that
you enjoy from your go-to cookbook or ones that you find online. You
might even pick up a new recipe or two from friends, relatives or your local
community.
All of your favorite foods can be prepared with rice, beans, lentils and other
grains as the main ingredient. Rice takes different amounts of time to cook
depending on how it’s been milled (whole grain is healthier). Most recipes
require that you wash the grains prior to cooking. You can do this by filling
a pot with two inches of water and bringing it to a boil. Place the grains into
a strainer and boil them for about 20-25 minutes. When they are soft you
can drain them.
Rice cookers have a number of benefits that you would not want to miss out
on in an emergency situation. They can be bought for less than $100 and
they make cooking rice really convenient. They can also be used to prepare
other quick meals, such as porridge and pasta, which can be difficult for
some to cook by hand.
When you're ready to cook, put the rice and water in the cooker and let it
boil. Then cook it until all the water is gone.
You can add ingredients like beans and lentils on top of your rice or
incorporate elements from other recipes. You can measure out the grains,
beans and lentils into one-cup portions that will keep them separate until
they are needed (you might want to add some vinegar in between to help
keep them fresh). Some people like to keep a large container full of
toppings (vegetables, nuts, seeds) that can be prepared at any time you
choose. Some great options for storing this kind of food include using either
canning jars or food-storage totes, which can be purchased in sets of four at
Walmart.
In an emergency situation, you will need to find a way to eat the meals you
have prepared in advance. Rice cookers are perfect for the job because you
can use them to cook mushrooms and other vegetables, on top of rice and
beans.
Rice is easy to prepare and you don't have to worry too much about cooking
times (although it's important that you cook the right amount). It also offers
the added benefit of being so filling.

Soybeans, lentils and other beans can be cooked with rice, beans and grains
to make delicious side dishes to accompany your main course.
You can use a large food-storage container or two smaller ones (such as
glass jam jars) to store this sort of food. The same tips apply if you choose
to store nuts and seeds, which are high in protein and can provide you with
a quick snack when the need arises.
Boiled rice can be easily stored in any food storage container. Just add an
airtight lid or use a vacuum sealer to make sure the rice stays fresh for as
long as possible. You can also divide the rice into smaller portions so it will
be easy to store and not take up a lot of space.
If you find your current food storage running low because of short
expiration dates, don't give up hope just yet: if properly stored, dried rice
has been known to last as long as 20 years and sometimes even longer!
Beans and rice, two of the world's most popular staples. Beans provide
protein from plants, and rice provides your body with lots of energy.
Combined with herbs and spices, beans are a good source of vitamins like
folate, thiamin, niacin and riboflavin. They also contain important minerals
such as iron. The carbs in these legumes give you important energy boosts
too!
This book is all about the importance of beans in survival food since they
can make any meal more satisfying without having to spend too much time
cooking or searching for ingredients that may not be available during an
emergency situation. I have worked with beans in cooking over the years,
mostly because of the texture and taste they give to stews, soups and other
dishes. The ones that I use the most are black beans and kidney beans, but
there are many other fantastic ones to choose from.
Beans must be soaked before cooking because they contain lectins or
proteins that make them harder to digest. A simple way to get rid of these
proteins is by soaking them overnight using plenty of water. Also, you
should remove the hulls before boiling them for about five hours because
these are hard to digest too. The longer you cook the beans, the better the
quality of your meal.
Rice is another food that can be prepared in a survival situation because it is
commonly available and easy to use. However, it needs to be kept dry
because it tends to stick together if it gets wet. It is important to clean the
rice before cooking by washing off the impurities and letting it soak
overnight because this will give you a better texture in the final dish. You
can boil or steam your rice, but I prefer doing both with a pressure cooker
as this reduces cooking time.

Benefits of Beans and Rice

Beans and rice are an excellent source of protein, fiber, minerals, and
antioxidants. Potatoes are a good source of potassium and are a great
complement to beans. Beans provide fiber and other nutrients important for
digestive health while rice is an excellent source of carbohydrates.
By combining these two easy-to-find foods into one dish you can create a
complete meal full of nutrients that will leave you feeling satisfied and you
won’t need to prepare anything else on the side. By adding some green
vegetables such as broccoli, a small amount of dried or fresh herbs such as
parsley, mint, dill or basil and some low-fat cheese, you can really elevate
the flavor of a simple rice and beans dish.
If you're looking for a healthy and affordable way to pack in the protein,
beans and rice are your best bet. Not only do they make a high-quality
substitute for meat when you want to cut down on costs, but they also
deliver exceptional nutritional value.
Beans are a complete protein source, meaning they offer all nine essential
amino acids that our bodies need but can't produce themselves — an
amazing feat considering it's usually really hard to find this spectrum of
amino acids in plant-based foods! This means beans can give vegetarians an
incredibly reliable way of getting their daily protein requirements met
without resorting to animal sources.
Brown rice is also a complete protein source and it offers more fiber and B
vitamins than white rice. As an added bonus, beans and rice are both very
cost effective — especially when purchased in bulk — making them a
widely accessible way to get the nutrition your body needs.
Now let's look at the ways beans and brown rice can benefit your health:
High in Fiber: Both beans and rice offer roughly 6 grams of dietary fiber
per cup, which means you're getting a satisfyingly large dose of this
important nutrient every time you eat a dish that contains them. Beans are
particularly good for fiber intake due to their high fiber content and
complex carbs that make it easily digested.
High in Vitamin E: Not only do brown rice and beans contain significant
levels of beta-carotene, they also boast some impressive levels of vitamin E.
Brown rice and beans both have around 9 milligrams of vitamin E per cup,
which is pretty "healthy" for a plant-based food!
Contribute to Healthy Digestion: Beans are an excellent source of
prebiotics. When consumed in the right amount, prebiotics can help
stimulate healthy gut function. When prebiotics reach the large intestine,
they help facilitate the growth of beneficial bacteria that make for a healthy
digestive tract.
Beans are an excellent source of prebiotics: When consumed in the right
amount, prebiotics can help stimulate healthy gut function. When prebiotics
reach the large intestine, they help facilitate the growth of beneficial
bacteria that make for a healthy digestive tract.
Provide Protein You Need: Beans and rice are a great way to include
protein in your diet without resorting to meat or other animal-derived foods,
because both are nutrient-dense sources of complete protein (each one
contains all 9 essential amino acids).
An Excellent Alternative to Meat: Beans and rice have a nice flavor that
makes it easy to replace animal protein sources with these more nutritious
ingredients. Even better, they're highly affordable ingredients that you can
purchase in bulk, which makes them very cost effective.
Nutritional Information for Beans and Rice:
Cooked beans contain about 14 grams of protein per cup. A 3/4 cup portion
of cooked brown rice contains about 5 grams of protein.
One cup of cooked beans or 1/2 cup of raw beans has an excellent source of
folate.
Brown rice is an excellent source of magnesium and iron, as well as being a
good source of B vitamins.
Beans and brown rice are also great sources of fiber, calcium, iron and
vitamin E.
Beans and brown rice have a good amount of thiamin and niacin. A cup has
about 4 milligrams of thiamin (vitamin B1). Brown rice contains about 4
milligrams niacin (vitamin B3), which is an essential nutrient for the
metabolism of fats in the body.
Beans and brown rice are good sources of iron. One cup of cooked beans
contains about 3 milligrams of iron, while a cup of brown rice has 1
milligram.
Beans have about 27 milligrams of magnesium per cup, which is about 9
percent of the Recommended Daily Allowance for magnesium (400 mg
daily). Brown rice has about 46 milligrams per cup, which is approximately
16 percent of the RDA. Magnesium is a mineral that plays an important role
in bone development and protein synthesis.
Brown rice and beans are both good sources of manganese, with a cup
containing over half the RDA (1.7 milligrams). Manganese is a mineral
involved in DNA synthesis, protein and fat metabolism.
Beans are a good source of copper and potassium, with one cup providing
about eight percent of the RDA for each one. One cup of cooked brown rice
contains about 3 milligrams of copper and 1.5 milligrams of potassium.
Potassium is an electrolyte found in plants that allows the muscles to
contract and helps control the muscle cells' nerves. Copper is involved in
bone health, oxygen transportation and brain function.
Beans have high levels of folate (about 40 percent daily recommended
amount). Folate is a B vitamin that helps produce red blood cells and plays
an important role in DNA synthesis.
Beans have high levels of manganese. A cup has over half the RDA.
Manganese is a mineral involved in DNA synthesis, protein and fat
metabolism.
Beans and rice are both good sources of copper and potassium, with one
cup providing about eight percent of the RDA for each one
 Lunch
Black Bean Mushroom Fettuccine

Preparation time: 5 minutes

Cooking time: 5 minutes
Servings: 6

Ingredients
● 9 ounces whole-wheat fettuccine
● 1 tablespoon olive oil
● 1 ¾ cups baby Portobello mushrooms, sliced
● 1 garlic clove, minced
● 1 (14.5-ounce) can diced tomatoes with their juices
● 1 (15-ounce) can black beans, drained and rinsed; or 5 ounces dry
black beans, soaked and cooked
● 1 teaspoon dried rosemary
● ½ teaspoon dried oregano
● 2 cups baby spinach

Directions
1. Cook the pasta per the package’s directions. Drain and set aside.
2. In a large skillet, heat oil over medium heat.
3. Add the mushrooms and cook until tender, about 4-6 minutes.
4. Add the garlic and cook until fragrant, about 1 minute.
5. Add the tomatoes, beans, rosemary, and oregano. Cook until
evenly heated, about 1 minute.
6. Add the spinach and cook until wilted, about 2 minutes.
7. Add in the cooked pasta and toss to combine well.
8. Serve warm.

Nutrition:
Calories: 255, fat: 3 g, carbs: 45g, protein: 12g, sodium: 23g

White Bean Shrimp Spaghetti

Preparation time: 5 minutes

Cooking time: 20-25 minutes

Servings: 4

Ingredients
● 8 ounces whole-wheat spaghetti
● Kosher salt, to taste
● Freshly ground black pepper, to taste
● ¼ cup extra-virgin olive oil
● 1 shallot, chopped
● 1 (14-ounce) can white beans, drained and rinsed; or 5 ounces dry
white beans, soaked and cooked
● 3 jarred cherry peppers or pepperoncini, roughly chopped
● 2 cloves garlic, chopped
● ¼-½ teaspoon crushed red pepper flakes
● ¾ pound medium shrimp, peeled and deveined
● ½ cup dry white wine
● Juice and zest of ½ lemon
● ½ cup flat-leaf parsley, roughly chopped

Directions
1. Cook the pasta per the package’s directions. Reserve ⅔ cup of
the pasta water, then drain and set aside.
2. In a medium saucepan or skillet, heat oil over medium heat.
3. Add the shallot and cook until softened and translucent, about 2
minutes.
4. Add the cherry peppers/pepperoncini, beans, garlic, crushed red
pepper flakes, and ½ teaspoon of kosher salt. Continue to cook
until garlic is mildly browned, about 2-3 minutes.
5. Mix in the shrimp and cook for 3 minutes or until opaque.
6. Add in the wine and cook for 2 minutes.
7. Add the lemon zest and pasta. Toss well to combine.
8. Add the pasta water, freshly ground black pepper, kosher salt, and
parsley.
9. Stir gently and serve warm.
Nutrition:
Calories 470, fat: 17g, carbs: 67g, protein: 19g, sodium: 91g

Parmesan Tuscan Bean Pasta

Preparation time: 10 minutes

Cooking time: 20 minutes
Servings: 4

Ingredients
● 8 ounces linguine or fettuccine pasta
● 1 tablespoon olive oil
● 1 tablespoon unsalted butter
● 3 cloves garlic, minced
● 1 pint cherry or grape tomatoes
● 10 cranks freshly ground black pepper
● ½ teaspoon kosher salt
● ½ teaspoon dried basil
● 1 (15-ounce) can cannellini beans, drained and rinsed; or 5 ounces dry
cannellini beans, soaked and cooked
● 4 ounces baby spinach
● 3 ounces parmesan cheese, shredded

Directions
1. Cook the pasta per the package’s directions. Drain and set aside.
2. In a large skillet, heat butter and olive oil over medium heat.
3. Add the garlic and cook until fragrant, about one minute.
4. Add the tomatoes, freshly ground black pepper, kosher salt, and
basil. Cook until the tomatoes start to release their juices and their
skin bursts.
5. Mix in the spinach and cook until wilted, about 2 minutes.
6. Add the beans and cook until heated for about 2 minutes.
7. Add more kosher salt to taste, then add the pasta and stir to coat
evenly with the sauce.
8. Top with the shredded parmesan and serve warm.
Nutrition:
Calories: 556, fat: 13.5g, carbs: 81g, protein: 28.5 g, sodium: 11g

Anchovy White Bean Pasta

Preparation time: 15 minutes

Cooking time: 25 minutes
Servings: 4-6

Ingredients
● 4 tablespoons olive oil
● 4 medium cloves garlic, minced
● 4 anchovy filets, minced
● 1 teaspoon crushed red pepper flakes
● 2 (15.5-ounce) cans white beans or cannellini beans, drained and
rinsed; or 10 ounces dry white/cannellini beans, soaked and cooked
● 1 ⅓ cups low-sodium vegetable stock
● 1 splash heavy cream, optional
● Pinch of freshly ground black pepper and kosher salt, or to taste
● 1 pound orecchiette, penne, or tubular pasta of your choice
● 1½ pounds broccoli rabe, trimmed and cut into 1½-inch pieces
● Juice of ½ lemon
● ½ cup ricotta cheese, optional
● ½ cup parmesan cheese, grated, optional

Direction
1. In a medium saucepan or skillet, heat oil over medium-low heat.
2. Add the garlic, anchovy filets, and crushed red pepper flakes.
Cook until the anchovies disintegrate, about 1-2 minutes.
3. Add the stock, beans, and heavy cream (if using).
4. Simmer for 4-5 minutes or until the mixture thickens. Gently
smash the beans to make them half-mushy.
5. Remove from heat, then season with freshly ground black pepper
and kosher salt, to taste.
6. Cook the pasta per the package’s directions. Reserve ⅓ cup of
the pasta water, then drain and set aside.
 7. In boiling water, cook the broccoli until wilted, about 3-4 minutes.
Drain and set aside.
8. In a large deep saucepan, add the broccoli, pasta, and reserved
pasta water. Simmer for 1 minute over low heat.
9. Season to taste with freshly ground black pepper and kosher salt.
Mix in the lemon juice and a few dollops of ricotta cheese, if
desired.
10. Top with the parmesan cheese and crushed red pepper flakes,
then serve.

Nutrition:
Calories: 584, fat: 22g, carbs: 67g, protein: 27g, sodium: 15g

Broccoli Navy Bean Pasta

Preparation time: 15-20 minutes

Cooking time: 20 minutes
Servings: 8

Ingredients
● 1 lb. whole-wheat spaghetti
● 12 garlic cloves, peeled and thinly sliced
● 3 cups canned navy beans, drained and rinsed; or 1 cup dry navy
beans, soaked and cooked
● 1 head broccoli, cut into slim florets
● 1 medium onion, sliced
● Juice of 1 lemon
● 1 teaspoon crushed red pepper flakes
● Freshly ground black pepper and kosher salt, to taste
● 1 tablespoon extra-virgin olive oil
● 1 packed cup flat-leaf parsley, minced

Directions
1. Cook pasta per the package’s directions. Drain the water and set
the cooked pasta aside, reserving ½ cup of the pasta water.
2. In a medium saucepan or skillet, heat oil over medium heat.
 3. Add the onion, garlic, freshly ground black pepper and kosher salt.
Cook until the onion is softened and translucent, about 7-8
minutes.
4. Add the crushed red pepper flakes and broccoli florets. Cook for 5
minutes or until the broccoli becomes slightly tender.
5. Add the pasta, freshly ground black pepper, and kosher salt to
taste. Add the reserved pasta water and stir to combine.
6. Add the lemon juice and parsley, then serve warm.

Nutrition:
Calories: 328, fat: 5 g, carbs: 59g, protein: 16g, sodium: 2.5g

Kidney Bean Jambalaya

Preparation time: 20 minutes

Cooking time: 30 minutes
Servings: 10

Ingredients
● 3 tablespoons olive oil
● 1 lb. boneless, skinless chicken, cut into bite-sized pieces
● 4 tablespoons Cajun seasoning
● ½ and ¼ teaspoon kosher salt
● 1 pound sausage, sliced into ½ inch pieces
● 1 large yellow onion, diced
● 4 cloves garlic, minced
● 1 red bell pepper, cored and chopped into ½-inch pieces
● 1 green bell pepper, cored and chopped into ½-inch pieces
● 2 stalks celery, thinly sliced
● 1 tablespoon tomato paste
● 1 (15-ounce) can diced tomatoes with their juices
● 4 cups low-sodium chicken stock
● 4 cups water
● 2 cups white rice, uncooked
● ½ pound okra ends trimmed and sliced into ½-inch pieces
● 1 lb. raw peeled shrimp, tails removed
 ● 2 (15-ounce) cans kidney beans, drained and rinsed; or 10 ounces dry
kidney beans, soaked and cooked
● 4 scallions, chopped

Direction
1. In a large stockpot/deep saucepan, heat 1 tablespoon of oil over
medium heat.
2. Add the chicken pieces, 1 tablespoon Cajun seasoning, and ½
teaspoon kosher salt. Cook until the chicken is evenly browned.
3. Add the sausage slices and cook for 4-5 minutes.
4. Set the mixture aside in a container.
5. Heat the remaining oil over medium heat in the same pot/pan. Add
the onion, garlic, celery, bell pepper, and 2 tablespoons of Cajun
seasoning. Cook until softened and translucent, about 4-5 minutes.
6. Return the chicken mixture to the pot. Mix in the tomato paste and
diced tomatoes with their juices.
7. Add the stock, water, and rice. Stir to combine.
8. Bring the mixture to a boil, then lower the heat to simmer for
about 10 minutes.
9. Mix in the okra and simmer for 4-5 more minutes.
10. Season the shrimp with a pinch of salt and the remaining Cajun
seasoning. Add the beans and shrimp to the pot.
11. Combine and cook for 4-5 minutes until the rice and shrimp are
cooked through.
12. Serve warm and topped with scallions.

Nutrition:
Calories: 626, fat: 26g, carbs: 62g, protein: 36g, sodium: 24g

Italian Bean and Sausage Stew

Preparation time: 15 minutes

Cooking time: 1 hour and 15 minutes
Servings: 6-8

Ingredients
 ● 4-5 links hot or mild Italian pork sausage (casings removed)
● 2 tablespoons olive oil
● 2 stalks celery, chopped
● 3 carrots, peeled and chopped
● 1 medium onion, chopped
● 4 cloves garlic, minced
● 1 (6-ounce) can tomato paste
● 1 (28-ounce) can diced tomatoes with their juices
● 3 (15-ounce) cans beans (black beans, kidney beans, chickpeas,
cannellini beans, or Romano beans), drained and rinsed; or 15 ounces
dry beans (black beans, kidney beans, chickpeas, cannellini beans, or
Romano beans), soaked and cooked
● 2 cups low-sodium chicken broth (or water)
● 1-2 hot red peppers, seeded and chopped, optional
● 1 tablespoon Italian seasoning
● Freshly ground black pepper and kosher salt, to taste
● ¼ cup flat-leaf parsley, chopped
● ⅓ cup fresh basil, chopped

Toppings:
Shredded cheese, Greek yogurt, chopped green onions, or more chopped
flat-leaf parsley

Directions
1. In a medium/large deep saucepan, heat oil over medium heat.
2. Add the sausage and cook until evenly browned.
3. Add the celery, carrots, and onion. Cook until softened and
translucent.
4. Add the garlic and cook until fragrant, about 1-2 minutes.
5. Add in the tomato paste, tomatoes, chicken broth, beans, hot red
peppers, seasoning, freshly ground black pepper, kosher salt,
parsley, and basil. Combine well and bring to a boil.
6. Over low heat, simmer for about 1 hour until the mixture thickens.
Add more water if the stew is too thick.
7. Adjust seasonings to taste, then serve warm with your choice of
toppings.
Nutrition:
Calories 498, fat: 25g, carbs: 33g, protein: 39g, sodium: 7g

Chorizo Bacon Bean Stew

Preparation time:10 minutes

Cooking time 40 minutes
Servings: 6-8

Ingredients
● 1½ tablespoons vegetable oil
● 7 ounces chorizo, chopped
● 3½ ounces smoked bacon, chopped
● 4 shallots, sliced
● 2 thyme sprigs
● 4 bay leaves
● 1 teaspoon smoked paprika
● 2 dried ancho chilies
● 1 (14-ounce) can black beans, drained and rinsed; or 5 ounces dry
black beans, soaked and cooked
● 1 (14-ounce) can red kidney beans, drained and rinsed; or 5 ounces dry
red kidney beans, soaked and cooked
● 1 teaspoon chipotle sauce
● 1 (14-ounce) can chopped tomatoes with their juices
● ½- ⅓ cup water
● 1 teaspoon dry rosemary
● ½ teaspoon granulated garlic
● Salt and black pepper to taste

Directions
1. In a medium/large deep saucepan, heat oil over medium heat.
2. Add the bacon, chorizo, and shallots. Cook until the shallots
soften, about 4-5 minutes.
3. Mix in the thyme sprigs, bay leaves, and smoked paprika. Add the
chilies and beans, then stir to combine. Cook for 2 minutes.
4. Mix in the chipotle sauce, tomatoes, water, rosemary, and garlic.
Season with salt and pepper to taste, stir to combine, and bring to a
 boil over high heat.
5. Reduce heat to low and let simmer for about 25-30 minutes or
until the stew thickens.
6. Discard the chilies, thyme sprigs, and bay leaves. Serve warm.

Nutrition:
Calories 449, fat: 22 g, carbs: 17g, protein: 38g, sodium: 13g

Mushroom Quinoa White Bean Stew

Preparation time: 5 minutes

Cooking time: 60 minutes
Servings: 4

Ingredients
● 2 garlic cloves, minced
● 1 shallot, diced
● 1 tablespoon olive oil
● ½ pound mushrooms, diced
● 1 (15-ounce) can white beans, drained and rinsed; or 5 ounces dry
white beans, soaked and cooked
● ½ cup sun-dried tomatoes, drained and diced
● 1 (28-ounce) can crushed tomatoes with their juices
● 3 tablespoons tomato paste
● 2 teaspoons Italian seasoning
● 2 cups water
● Freshly ground black pepper and kosher salt, to taste
● 2 cups cooked quinoa, to serve

Directions
1. In a medium/large Dutch oven, heat oil over medium heat.
2. Add the garlic and shallots. Cook until softened and translucent,
about 1 minute.
3. Add in the mushrooms. Cook for about 2 minutes until softened.
4. Add the beans, tomatoes, beans, tomato paste, and Italian
seasoning. Stir to combine.
 5. Add in the water, freshly ground black pepper, and kosher salt.
Bring to a boil.
6. Over low heat, simmer for about an hour.
7. Season with more freshly ground black pepper and kosher salt to
taste.
8. Serve warm with cooked quinoa.

Nutrition:
Calories: 209, fat: 6g, carbs: 34g, protein: 9g, sodium: 14g

Pumpkin Bacon Bean Stew

Preparation time: 15-20 minutes

Cooking time: 2 hours
Servings: 6-8

Ingredients
● 1 lb. dried cranberry or pinto beans, soaked and cooked
● 2 tablespoons vegetable oil
● ½ pound smoked bacon, diced into small pieces
● 4 large garlic cloves, minced
● 1 large white onion, cut into ½-inch slices
● 1 green bell pepper, cored and cut into ½-inch slices
● 1 jalapeno pepper, seeded and minced
● 2 teaspoons ground cumin
● 1 teaspoon dried oregano
● 1 teaspoon sweet paprika
● Freshly ground black pepper and kosher salt, to taste
● 4 plum tomatoes, coarsely chopped
● 6 cups low-sodium chicken stock or another type of broth
● ½ pound pumpkin or butternut squash, peeled, seeded, and cut into 1-
inch chunks
● 1¼ cups corn
● 2 tablespoons fresh basil, coarsely chopped

Directions
1. In a large and deep saucepan / skillet, heat oil over medium heat.
 2. Add the bacon and cook until evenly crisped and browned, about 4-5
minutes.
3. Add the garlic and cook until fragrant, about 1 minute.
4. Add the bell pepper, jalapeno pepper, onion, oregano, ground cumin,
1 teaspoon freshly ground black pepper, 1 teaspoon kosher salt, and
paprika. Cook until the vegetables soften, about 4-5 minutes.
5. Add the tomatoes and cook for 2 minutes or until softened.
6. Add the stock and beans, then bring to a boil.
7. Over low heat, partially cover and simmer for about 45 minutes,
stirring occasionally.
8. Add the pumpkin / butternut squash and cook for about 15 minutes or
until tender.
9. Mix in the corn and basil, then simmer for 10 more minutes over
medium heat.
10. Season to taste with freshly ground black pepper and kosher
salt.
11. Serve warm.

Nutrition:
Calories: 493, fat: 15g, carbs: 67g, protein: 9g, sodium: 4.3g

Chorizo and Bean Stew

Preparation time: 10 minutes

Cooking time: 30 minutes
Servings: 4

Ingredients
● 1 tablespoon olive oil
● 7 ounces chorizo sausage, thickly sliced
● 1 yellow onion, chopped
● 14 ounces boneless, skinless chicken breasts, cubed
● 1 medium red tomato, roughly chopped
● 1 (14-ounce) can cannellini beans, drained and rinsed; or 5 ounces dry
cannellini beans, soaked and cooked
● 1 large potato, cut into small cubes
● 2 cups low-sodium chicken stock
 ● 4 tablespoons flat-leaf parsley, chopped

Directions
1. In a medium to large deep saucepan, heat oil over medium heat.
2. Add the onion, chorizo, and chicken. Cook for 4-5 minutes.
3. Add the tomato and cook for 2-3 minutes or until softened.
4. Add the stock, beans, and potato. Stir gently to combine, then
bring to a boil.
5. Over low heat, simmer until chicken is cooked through and
potatoes are tender, about 20 minutes.
6. Top with the parsley and serve warm.

Nutrition:
Calories: 433, fat: 19g, carbs: 25g, protein 43g, sodium: 3042mg

Lamb Bean Stew

Preparation time: 50-60 minutes
Cooking time: 2 hours
Servings: 8

Ingredients
● 2 lbs. lamb stew meat, cut into bite-sized pieces
● 2 cups white onion, finely diced
● 1 ½ cups celery, finely diced
● 2½ cups carrots, peeled and finely diced
● 4 cloves garlic, minced
● 1 tablespoon fresh rosemary, minced
● 1 tablespoon fresh thyme, leaves only, minced
● 1 lb. Great Northern beans, soaked and cooked
● 4 cups low-sodium chicken stock
● 1½ teaspoons kosher salt
● 1½ teaspoons freshly ground black pepper
● ½ cup all-purpose flour
● ½ teaspoon ground coriander

Directions
 1. In a large mixing bowl, add the flour, ½ teaspoon freshly ground
black pepper, ½ teaspoon kosher salt, and ground coriander.
Combine well.
2. Add the lamb pieces and toss to coat well.
3. In a medium to large stockpot/Dutch oven, heat oil over medium
heat.
4. Add the lamb pieces and cook until evenly browned.
5. Add the onion, garlic, and celery. Cook until softened and
translucent, about 3-5 minutes.
6. Add the rosemary, thyme, stock, beans, 1 teaspoon kosher salt, and
1 teaspoon freshly ground black pepper. Bring to a boil.
7. Over low heat, add the carrots and simmer until meat is cooked
through, about 2 hours while stirring occasionally.
8. Season to taste with more freshly ground black pepper and kosher
salt.
9. Serve warm.

Nutrition:
Calories: 377, fat: 9g, carbs: 25g, protein: 44g, sodium: 1038mg

Apricot Chickpea Stew

Preparation time: 10 minutes

Cooking time: 30 minutes
Servings: 4

Ingredients
● ¼ cup low-sodium vegetable broth
● 1 small sweet white onion, chopped
● 1 bell pepper, cored and diced
● 1 leek, rinsed, and sliced into ¼-inch rounds
● 3-4 medium carrots, peeled and sliced
● 1 (15-ounce) can garbanzo beans, drained and rinsed; or 5 ounces dry
garbanzo beans, soaked and cooked
● ¼ teaspoon garlic powder
● 2 teaspoons curry powder
● 2 teaspoons ground cumin
 ● 1½ teaspoons sweet paprika
● ½ teaspoon ground turmeric
● ⅛ teaspoon ground ginger
● Pinch of ground cinnamon
● 2½ cups low-sodium vegetable broth
● ½ cup packed dried apricots, roughly chopped or whole
● ¼ cup black olives, pitted and sliced
● A handful of cilantro, roughly chopped
● Cooked quinoa or cooked grain of your choice

Directions
1. In a medium to large stockpot/deep saucepan/Dutch oven, add a
splash of broth and heat it over medium heat.
2. Add the onion, leek, and bell pepper. Cook until the veggies have
softened and turned translucent, about 4-5 minutes.
3. Add the carrots, beans, garlic powder, and all the spices. Combine
well and cook for 1 minute.
4. Add the black olives, broth, and dried apricots. Stir gently, then
bring to a boil.
5. Over low heat, cover and simmer for about 20 minutes or until the
vegetables are tender.
6. Top with a handful of cilantro. Serve warm with cooked quinoa or
your choice of cooked grain.

Nutrition:
Calories: 324, fat: 9g, carbs: 43g, protein: 20g, sodium: 791mg

Black Bean Veggie Stew

Preparation time: 5-10 minutes

Cooking time: 50 minutes
Servings: 5

Ingredients
● 1 tablespoon olive oil
● ½ cup red bell pepper, cored and chopped
● 2 large onions, chopped
 ● ½ cup celery, chopped
● ½ cup carrot, peeled and chopped
● ¼ cup dry sherry or low-sodium chicken broth
● 2 tablespoons garlic, minced
● 1 (14.5-ounce) can diced tomatoes with their juices
● 2 tablespoons tomato paste
● 3 (15-ounce) cans black beans, drained and rinsed; or 15 ounces dry
black beans, soaked and cooked
● 1 (14.5-ounce) container low-sodium chicken broth
● 2 tablespoons honey
● 2 teaspoons ground cumin
● 4 teaspoons chili powder
● ½ teaspoon dried oregano
● ¼ cup cilantro, minced
● 5 tablespoons Monterey Jack cheese, shredded
● 5 tablespoons low-fat sour cream
● 2 tablespoons green onion, chopped

Directions
1. In a medium to large Dutch oven, heat oil and sherry over medium
heat.
2. Add the onions, red bell pepper, carrot, and celery. Cook until
softened and translucent.
3. Add the garlic and cook until fragrant, about 1 minute.
4. Add the tomatoes, tomato paste, beans, broth, honey, ground
cumin, chili powder, and oregano. Bring to a boil.
5. Over low heat, cover, and let simmer for about 40 minutes.
6. Add the cilantro and simmer until the stew has thickened, about
10-15 minutes.
7. Garnish with sour cream, Monterey Jack cheese, and chopped
green onion.
8. Serve warm.

Nutrition:
Calories: 385, fat: 7g, carbs: 61g, protein 19g, sodium 922mg

Turkey Three Bean Chili

Preparation time: 10 minutes
Cooking time: 4 hours and 10 minutes
Servings: 10

Ingredients
● 1 (20-ounce) package ground turkey, 93% lean
● 1 (4.5-ounce) can chopped green chiles
● 1 (28-ounce) can fire-roasted diced tomatoes with their juices
● 1 (16-ounce) can tomato sauce
● 1 small onion, chopped
● 2 tablespoons chili powder
● 1 (15-ounce) can pinto beans, drained and rinsed; or 5 ounces dry
pinto beans, soaked and cooked
● 1 (15-ounce) can kidney beans, drained and rinsed; or 5 ounces dry
kidney beans, soaked and cooked
● 1 (15-ounce) can black beans, drained and rinsed; or 5 ounces dry
black beans, soaked and cooked
● 1 tablespoon garlic, minced
● 1 teaspoon dried oregano
● 1 pinch ground cumin

Directions
1. Spray a large deep saucepan or skillet with cooking spray and heat
over medium heat.
2. Add the turkey and cook until evenly browned, about 8-10
minutes.
3. In a slow cooker, add the ground turkey, green chilies, diced
tomatoes, tomato sauce, onion, chili powder, garlic, all the beans,
oregano, and ground cumin. Stir until well-combined.
4. Close the lid and ensure it’s in the sealing position. Select the
HIGH setting and set the timer for 4 hours (if cooking using the
LOW mode, set a timer for 7 hours).
5. When the time is up, serve.

Nutrition:
Calories: 238, fat: 5g, carbs: 29g, protein 20g, sodium: 877 mg
 Classic Black Bean Chili

Preparation time: 5 minutes

Cooking time: 35-40 minutes
Servings: 4

Ingredients
● ¼ cup olive oil
● 2 medium red bell peppers, cored and coarsely chopped
● 2 cups yellow onion, chopped
● 6 garlic cloves, chopped
● 2 teaspoons dried oregano
● 2 tablespoons chili powder
● 1½ teaspoons ground cumin
● ½ teaspoon cayenne pepper
● 3 (15-ounce) cans black beans, drained (but reserve ½ cup of the bean
liquid); or 5 ounces dry black beans, soaked and cooked
● 1 (16-ounce) can tomato sauce

For the garnish:

Sour cream, grated Monterey Jack cheese, chopped cilantro, and chopped
green onion.

Directions
1. In a medium to large stockpot/deep saucepan/Dutch oven, heat oil
over medium heat.
2. Add in the bell peppers, garlic, and onion. Cook until softened and
translucent, about 8-10 minutes.
3. Add the oregano, chili powder, ground cumin, and cayenne pepper.
Cook for 2 minutes.
4. Add in the tomato sauce, beans, and reserved bean liquid. Bring to
a boil.
5. Over medium-low heat, simmer the mixture for about 15 minutes.
6. Season to taste with freshly ground black pepper and kosher salt.
7. Divide the chili into serving bowls. Top with sour cream, grated
cheese, chopped cilantro, and chopped green onion.
 8. Serve warm.

Nutrition:
Calories: 434, fat: 15g, carbs: 43g, protein: 12g, sodium: 736mg

Apple Beans with Rice and Chicken

Preparation time: 15 minutes

Cooking time: 20 minutes
Servings: 4-6

Ingredients
● 1 cup Granny Smith apples, peeled and chopped
● ½ cup cilantro, chopped
● ⅓ cup red onion, finely chopped
● 1 teaspoon lime juice or to taste
● ⅓ cup green bell pepper, cored and finely chopped
● 2 tablespoons vegetable oil
● 1 teaspoon ground coriander
● 1½ teaspoons chili powder
● ¾ teaspoon cumin seeds
● 3 garlic cloves, minced
● 3 cups low-sodium chicken broth
● 2 (15-ounce) cans black beans, drained and rinsed; or 10 ounces dry
black beans, soaked and cooked
● Freshly ground black pepper and kosher salt, to taste
● 4 cups brown or white rice, cooked
● 1 (2 to 3 pound) rotisserie chicken, skin removed and shredded
● 4-6 lime wedges

Directions
1. In a large mixing bowl, add ¼ cup cilantro, the apple, 2
tablespoons onion, and ½ teaspoon lime juice. Combine until
mixed well.
2. In a medium saucepan or skillet, heat oil over medium heat.
 3. Add the bell pepper and remaining onion. Cook for 6-7 minutes
until softened and translucent.
4. Add the ground coriander, chili powder, ground cumin, and garlic.
Cook for 2 minutes.
5. Mix in the beans and broth, then bring to a boil.
6. Over medium-low heat, simmer for about 8-10 minutes until sauce
is thickened.
7. Season to taste with freshly ground black pepper, kosher salt, and
more lime juice.
8. Divide the bean mixture between serving plates. Top with the
chicken and apple salsa.
9. Serve with the remaining cilantro on top and lime wedges.

Nutrition:
Calories: 674, fat: 32g, carbs: 44g, protein: 38g, sodium: 1147mg

BBQ Pork Beans

Preparation time: 15 minutes

Cooking time: 10 minutes
Servings: 4

Ingredients
● 2 tablespoons brown sugar, packed
● 1 cup barbecue sauce
● 2 tablespoons white vinegar
● 1 (15-ounce) can navy beans, drained and rinsed; or 5 ounces dry navy
beans, soaked and cooked
● 2 tablespoons canola or vegetable oil
● ½ teaspoon kosher salt
● ¼ teaspoon freshly ground black pepper
● 4 boneless center-cut pork chops, about ½-inch thick

Directions
1. In a large mixing bowl, add the brown sugar, barbecue sauce,
vinegar, and beans. Combine until well-mixed.
 2. Season the pork chops with freshly ground black pepper and
kosher salt.
3. In a medium saucepan or skillet, heat oil over medium-high heat.
4. Add the pork chops and cook until they are evenly browned,
flipping once, for about 5-6 minutes.
5. Over medium heat, add the bean mixture and cook until the pork is
no longer pinkish about 3-5 minutes.
6. Serve warm.

Nutrition:
Calories: 650; fat: 26g, carbs: 61g, protein: 42g, sodium: 1430mg

Baked Eggs Bean Meal

Preparation time: 5 minutes

Cooking time: 25 minutes
Servings: 4-6

Ingredients
● 2 tablespoons olive oil
● ½ pound sweet or spicy Italian sausage, casings removed, optional
● 1 medium yellow onion, thinly sliced
● 1 (15-ounce) can chickpeas or white beans, drained and rinsed; or 5
ounces dry chickpeas/white beans, soaked and cooked
● 2 garlic cloves, finely chopped
● Kosher salt, to taste
● 1 (28-ounce) can whole tomatoes, somewhat crushed
● 4 cups leafy greens such as kale, spinach, or Swiss chard, stemmed
and roughly chopped
● 6 large eggs
● Freshly ground black pepper, to taste
● 2 tablespoons mixed fresh herbs of your choice, chopped (Italian
parsley, basil, etc.)
● Pecorino or parmesan cheese, grated, optional

Directions
1. Preheat the oven to 375 ⁰ F (190 ⁰ C).
 2. In a 12-inch oven-proof skillet, heat oil over medium heat.
3. If using, add the sausage, breaking it into small pieces using a
spatula. Cook until cooked through and crisp, about 7-8 minutes.
Set aside on a plate lined with a paper towel.
4. Add the onion and cook for about 3-5 minutes or until softened
and translucent.
5. Season with kosher salt to taste, then add the cooked sausage and
tomatoes.
6. Add the greens and simmer until the greens have wilted. Season to
taste with more kosher salt.
7. Create six pockets in the mixture and crack the eggs in them.
8. Season the eggs with more freshly ground black pepper and kosher
salt.
9. Add the skillet to the oven, then bake for 7-9 minutes or until eggs
are well-set.
10. Serve with fresh herbs and grated cheese on top, if desired.

Nutrition:
Calories: 366, fat: 23g, carbs: 19g, protein: 20g, sodium: 1345mg

Iranian Lima Beans, Dill, and Eggs

Preparation time: 5 minutes

Cooking time: 10 minutes
Servings: 2

Ingredients
● 3 tablespoon unsalted butter
● 1 large onion, sliced
● ½ teaspoon ground turmeric
● 4 cloves garlic, chopped
● 2 (14-ounce) cans white beans or lima beans, drained and rinsed; or 10
ounces dry white beans, soaked and cooked
● Juice of ¼ lemon
● ½ teaspoon ground cumin
● 1 teaspoon sugar or honey
 ● Kosher salt, to taste
● 1 teaspoon lemon zest
● ½ cup mini tomatoes
● ½ bunch fresh dill, chopped
● Freshly ground black pepper and kosher salt, to taste
● 4 large eggs
● Sliced bread, to serve

Directions
1. In a medium saucepan or skillet, heat the butter over medium
heat.
2. Add the onion and cook for about 3 minutes or until softened and
translucent.
3. Add the ground turmeric and garlic, then cook until fragrant and
light golden, about 1 minute.
4. Add the beans, lemon juice, ground cumin, and 1 cup of water.
Add the sugar/honey and ½ teaspoon of kosher salt.
5. Bring to a boil. Add the tomatoes, dill, and lemon zest. Season
with more freshly ground black pepper and kosher salt.
6. Reduce to low heat, then create four pockets and crack the eggs in
them.
7. Cover and simmer the mixture for about 4 minutes or until the
yolks are runny and the whites are set.
8. Serve warm with sliced bread.

Nutrition:
Calories: 658, fat: 32g, carbs: 77g, protein: 35g, sodium: 1395mg

Zucchini Pinto Bean Enchiladas

Preparation time: 20 minutes

Cooking time: 30 minutes
Servings: 6

Ingredients
● 1 (14.5-ounce) can diced tomatoes, drained
● 1 medium zucchini, diced
 ● 1 (12-ounce) bag frozen corn, thawed
● 1 (15-ounce) can pinto beans, drained and rinsed; or 5 ounces dry
pinto beans, soaked and cooked
● 1 (4.5-ounce) can chopped green chilies
● 2 cups cheddar cheese, shredded
● 1 cup Monterey Jack cheese, shredded
● Freshly ground black pepper and kosher salt, to taste
● 12 (8-inch) flour tortillas
● 1 cup enchilada sauce

Directions
1. Preheat the oven to 400 ⁰ F (200 ⁰ C). Grease a 13” by 9” baking
dish with cooking spray or cooking oil, then line with foil or
parchment paper.
2. In a large mixing bowl, add the tomatoes, zucchini, corn, beans,
chilies, ½ cup Monterey Jack cheese, and 1 cup cheddar cheese.
Season with freshly ground black pepper and kosher salt. Combine
until well-mixed.
3. Using damp paper towels, arrange the tortillas and wrap them up
in the towels.
4. Microwave for 30 seconds on the HIGH setting.
5. Spoon the bean filling over the tortillas and roll them up tightly.
6. Seam-side down, arrange the tortillas into the baking dish.
7. Pour the enchilada sauce over the tortillas and sprinkle the
remaining cheese on top.
8. Bake for about 30 minutes or until the cheese is bubbly.
9. Serve warm.

Nutrition:
Calories: 678, fat: 26g, carbs: 87g, protein: 29g, sodium: 1723mg
 Dinner
Lamb and Beans with Sun-Dried Tomatoes

Preparation time: 30 minutes

Cooking time: 20 minutes
Servings: 4

Ingredients
● 2 tablespoons olive oil
● 4 (6-ounce each) loin lamb chops, about 1¼ inches thick
● Kosher salt and freshly ground black pepper, to taste
● 1 medium onion, finely chopped
● 4 cloves garlic, sliced
● ¼ to ½ teaspoon crushed red pepper flakes
● 1 tablespoon chopped fresh rosemary or 1 teaspoon dried rosemary,
optional
● ½ cup sun-dried tomatoes, drained and slivered
● 2 (15-ounce) cans cannellini beans, drained and rinsed; or 10 ounces
dry cannellini beans, soaked and cooked
● ½ cup water

Directions
1. Season the lamb chops generously with freshly ground black
pepper and kosher salt.
2. In a medium saucepan or skillet, heat oil over medium-high heat.
3. Add the lamb chops and cook until evenly browned, about 3-4
minutes. Set aside and leave the lamb fat and oil in the pan.
4. Using the same saucepan or skillet, add the onion, garlic, freshly
ground black pepper, kosher salt, crushed red pepper flakes, and
rosemary. Cook until the onion has softened, about 3-5 minutes.
5. Add the tomatoes, beans, and ½ cup water. Bring to a boil.
6. Over medium-low heat, simmer for about 5 minutes until
thickened.
 7. Add the lamb chops back to the pan, then cover and simmer for
another 3-4 minutes.
8. Serve warm with some rosemary on top.

Nutrition:
Calories: 603, fat: 27g, carbs: 53g, protein: 37g, sodium: 486 mg

Southern Pork and Cannellini Beans

Preparation time: 10 minutes

Cooking time: 30 minutes

Servings: 4

Ingredients
● 1 yellow onion, sliced
● 5½ ounces gammon steak, fat trimmed and cut into bite-sized pieces
● 9 ounces pork tenderloin filet, fat trimmed and cut into bite-sized
pieces
● 2 garlic cloves, crushed
● 2 teaspoons smoked paprika
● ½ teaspoon hot chili powder
● 2 (14-ounce) cans cannellini beans, drained and rinsed; or 10 ounces
dry cannellini beans, soaked and cooked
● 1 (14-ounce) can chopped tomatoes with their juices
● 2 tablespoons tomato purée
● 2 teaspoons prepared English mustard
● 1¾ cups low-sodium pork or chicken stock
● 3 heaping tablespoons flat-leaf parsley, chopped
● 4 tablespoons low-fat plain yogurt
● Freshly ground black pepper and kosher salt, to taste

Directions
1. Spray a medium saucepan or skillet with cooking oil and heat up
over medium heat.
2. Add the onion and cook until softened and translucent, about 4-5
minutes.
 3. Season the gammon and pork with freshly ground black pepper.
Add to the skillet and cook for 2 minutes.
4. Add the garlic, chili powder, and paprika, then cook for a few
seconds.
5. Add the beans, tomato puree, mustard, and tomatoes. Add the
stock and then stir gently. Bring to a simmer.
6. Cook until the pork is cooked through, and the mixture has
thickened, about 20-25 minutes.
7. Add half the chopped parsley and stir.
8. Serve warm with the remaining parsley on top along with a dollop
of yogurt.

Nutrition:
Calories: 322, fat: 8g, carbs: 36g, protein: 32g, sodium: 364 mg

Bean Corn Chicken Skillet

Preparation time: 15 minutes

Cooking time: 15 minutes
Servings: 6

Ingredients
● 3 tablespoons olive oil
● 1 medium red onion, diced
● 1½ pounds boneless, skinless chicken breasts, cut into bite-sized
pieces
● 1 large red bell pepper, cored and diced
● 1 (4-ounce) can diced green chilies (do not drain)
● 1 (8-ounce) can corn, drained and rinsed
● 1 (15-ounce) can black beans, drained and rinsed; or 5 ounces dry
black beans, soaked and cooked
● 1 teaspoon kosher salt, or to taste
● ½ teaspoon freshly ground black pepper, or to taste
● 1-2 teaspoons ground cumin
● 1-2 teaspoons chili powder
● ½ teaspoon ground coriander
 ● 2-4 tablespoons lime juice
● 2-3 tablespoons cilantro, chopped

Directions
1. In a large saucepan or skillet, heat oil over medium heat.
2. Add the onion and cook until softened and translucent, about 4-5
minutes.
3. Add the chicken and bell pepper. Cook for about 5-7 minutes.
4. Add the green chiles, corn, beans, kosher salt, freshly ground black
pepper, ground cumin, chili powder, and ground coriander. Stir and
simmer until mixture is warmed through, about 2-3 minutes.
5. Add the lemon juice and adjust the seasonings to taste.
6. Top with the cilantro and serve warm.

Nutrition:
Calories: 393, fat: 12g, carbs: 29g, protein: 43g, sodium: 781mg

Sausage Bean Skillet

Preparation time: 10 minutes

Cooking time: 20 minutes
Servings: 4

Ingredients
● 2 tablespoons olive oil
● 12-14 ounces Italian or smoked sausage links (pork or chicken),
cooked and sliced into ¼-inch pieces
● 3 garlic cloves, minced
● 2 (15-ounce) cans white beans (butter beans, Great Northern, or
cannellini), drained and rinsed; or 10 ounces dry white beans (butter
beans, Great Northern, or cannellini), soaked and cooked
● 1½ cups low-sodium chicken stock
● 1 teaspoon fresh thyme leaves, minced
● ½ teaspoon kosher salt
● ¼ teaspoon freshly ground black pepper
 ● ½ bunch (packed 3 cups) curly kale, stemmed and torn into bite-sized
pieces
● 1 tablespoon lemon juice
● ½ cup parmesan cheese, grated
● Crushed red pepper flakes, optional

Directions
1. In a medium-large saucepan or skillet, heat oil over medium heat.
2. Add the sausage and cook until evenly browned about 4-5 minutes.
Set aside to drain on a plate lined with a paper towel.
3. Add the garlic and cook until fragrant, about 15 seconds.
4. Add the beans ( ⅔ of the entire portion), 1 cup stock, thyme,
freshly ground black pepper and kosher salt. Stir well and bring to
a simmer.
5. In a medium mixing bowl, add the remaining beans. Mash them to
get a paste-like consistency.
6. Add the mashed beans to the skillet, then simmer for 2-3 minutes
or until the mixture is warmed through.
7. Add the kale and simmer over medium-low heat until wilted, about
2-3 minutes.
8. Add the sausage, lemon juice, and parmesan cheese. Add the
remaining stock and stir to combine.
9. Top with crushed red pepper flakes and parmesan cheese, if
desired.
10. Serve warm with some crusty bread.

Nutrition:
Calories: 547, fat: 37g, carbs: 25g, protein: 31g, sodium: 1498mg

Brown Rice Bean Skillet

Preparation time: 5 minutes

Cooking time: 10 minutes
Servings: 4

Ingredients
● 1 tablespoon avocado or olive oil
 ● ¼ cup red onion, diced
● ½ teaspoon smoked paprika
● ½ teaspoon dried oregano
● 2 cups brown rice, cooked
● 1 (10-ounce) can diced tomatoes with green chilies, drained
● 1 (15-ounce) can black beans, drained and rinsed; or 5 ounces dry
black beans, soaked and cooked
● ½ cup Monterey Jack cheese, shredded

For the garnish:

Chopped cilantro, chopped green onions, sliced avocado, sliced jalapeno
peppers

Directions
1. In a medium oven-safe saucepan or skillet, heat oil over medium
heat.
2. Add the onion and paprika. Cook until softened and translucent,
about 3 minutes.
3. Add the tomatoes, rice, and beans. Cook for 3-5 minutes or until
heated through.
4. Sprinkle cheese over the mixture.
5. Preheat the oven to the BROIL setting.
6. Broil until the cheese turns golden-brown, about 2-3 minutes.
7. Garnish with the toppings of your choice and serve.

Nutrition:
Calories: 283, fat: 9g, carbs: 40g, protein: 12g, sodium: 78mg

Navy Bean Potato Skillet

Preparation time: 15-20 minutes

Cooking time: 25-30 minutes
Servings: 4

Ingredients
● 4½ tablespoons olive oil
● 1 yellow onion, thinly sliced
 ● 1 large yellow potato, scrubbed and diced
● ¾ teaspoons kosher salt
● ¾ teaspoons smoked paprika or sweet paprika
● 4 cups cabbage, thinly sliced
● 1 tablespoon white wine vinegar
● 1 (15-ounce) can navy beans, drained and rinsed; or 5 ounces dry navy
beans, soaked and cooked
● 4 large eggs
● ½ cup plain yogurt of your choice
● ¼ cup fresh dill, chopped
● Lemon wedges, to serve

Directions
1. In a medium saucepan or skillet, heat 4 tablespoons of oil over
medium heat.
2. Add the potatoes, onion, paprika, and a pinch of kosher salt. Cook
until the potatoes have softened and are beginning to brown, about
6-7 minutes.
3. Add ⅓ cup water as well as the vinegar, and cabbage. Stir gently
and cover.
4. Simmer for 4-5 minutes or until the cabbage has softened.
5. Uncover and simmer for 4-5 more minutes until the mixture
thickens and the cabbage turns brown.
6. Add the beans and cook for 3-4 minutes.
7. In another medium saucepan or skillet, heat the remaining oil over
medium heat.
8. Add the eggs and remaining kosher salt, then cook for 2-3 minutes
or until the egg whites are runny.
9. In a small bowl, combine the dill and yogurt, reserving some of the
dill.
10. Divide the bean mixture into serving plates and top with the
yogurt sauce, fried eggs, and reserved dill.
11. Serve warm with some lemon wedges.

Nutrition:
Calories: 432, fat: 23g, carbs: 41g, protein: 18g, sodium: 939mg
 Mushroom Bean Broccoli Skillet

Preparation time: 15 minutes

Cooking time: 18 minutes
Servings: 6

Ingredients
● 8-12 ounces broccoli, cut into florets; or broccolini or broccoli rabe,
trimmed and cut into small pieces
● 2 tablespoons extra-virgin olive oil
● 1 small onion, finely chopped; or 2-3 shallots, finely chopped
● 3-4 cloves garlic, minced
● ¼ cup water or dry white wine
● ⅔ cup cured black olives, pitted and halved
● 1 (15-ounce) can cannellini beans or white beans
● 1 (14.5-ounce) can diced tomatoes with their juices
● 8 ounces cremini mushrooms, stemmed and sliced
● ¼ cup flat-leaf parsley, minced
● Freshly ground black pepper and kosher salt, to taste
● Fresh basil, sliced, optional

Directions
1. In a medium saucepan or skillet, heat oil over medium heat.
2. Add the onions/shallots and garlic. Cook until softened and
golden, about 2 minutes.
3. Add the water/wine and broccoli florets/broccolini. Cover and
cook for 2 minutes or until bright green.
4. Add in the olives, beans, tomatoes, and mushrooms. Stir and
simmer for 7-8 minutes or until broccoli becomes tender.
5. Add the parsley, freshly ground black pepper, and salt to taste, then
stir well.
6. Top with the basil, if desired, and serve warm.

Nutrition:
Calories: 224, fat: 8g, carbs: 17g, protein: 12g, sodium: 184mg
 Tuscan Artichoke Bean Skillet

Preparation time: 5 minutes

Cooking time: 25 minutes
Servings: 4

Ingredients
● 2 tablespoons extra-virgin olive oil
● 8 ounces brown mushrooms, sliced
● 1 ½ cups yellow onion (about 1 large onion), diced
● 3 cloves garlic, minced
● ⅔ cup oil-packed sun-dried tomatoes, drained and chopped
● 1 (14.5-ounce) can artichoke hearts, rinsed and quartered
● 2 (14.5-ounce) cans fire-roasted diced tomatoes with their juices
● 2 (14.5-ounce) cans cannellini beans, drained and rinsed; or 10 ounces
dry cannellini beans, soaked and cooked
● ½ teaspoon kosher salt
● ½ teaspoon freshly ground black pepper
● 1 teaspoon dried oregano
● ½ teaspoon dried thyme
● 1 teaspoon granulated sugar
● Chopped flat-leaf parsley, for garnish
● Crusty bread, to serve

Directions
1. In a medium saucepan or skillet, heat 1 tablespoon of oil over
medium heat.
2. Add the mushrooms and cook until softened and evenly browned,
about 3-4 minutes. Then set aside.
3. Add the remaining oil and onion. Cook until softened and lightly
browned, about 2-3 minutes.
4. Add the garlic and sun-dried tomatoes. Cook until fragrant and
softened for about 2 minutes.
 5. Add the artichoke hearts, diced tomatoes with their juices, beans,
thyme, oregano, freshly ground black pepper, kosher salt, and
sugar.
6. Over medium-low heat, cover, and simmer for about 10 minutes or
until warmed through.
7. Add the mushrooms back to the pan and stir gently.
8. Top with the parsley and serve warm with some crusty bread.

Nutrition:
Calories: 264, fat: 12g, carbs: 38g, protein: 9g, sodium: 539mg

Thai Chicken Broccoli Bean Wrap

Preparation time: 10 minutes

Cooking time 15 minutes
Servings: 4

Ingredients
● 1 tablespoon vegetable oil
● ½ pound boneless, skinless chicken breasts, cut into ½-inch cubes
● 1 tablespoon fresh ginger or ginger root, finely chopped
● 2 small garlic cloves, finely chopped
● 2 cups small broccoli florets
● 1 small onion, chopped
● ½ medium green bell pepper, cored and chopped
● 1 (15.5-ounce) can white beans, drained and rinsed; or 5 ounces dry
white beans, soaked and cooked
● 2 tablespoons low-sodium tamari soy sauce
● 2 tablespoons lemon zest
● 2 tablespoons cilantro, finely chopped
● 1 tablespoon brown sugar
● 1 tablespoon low-fat peanut butter
● ¼ teaspoon crushed red pepper flakes
● 6 (10-inch) flour tortillas, warmed
● Thai dipping sauce or dipping sauce of your choice

Direction
 1. In a medium wok or deep saucepan, heat oil over medium-high
heat.
2. Add the chicken and cook until evenly browned on each side,
about 3-4 minutes.
3. Add the broccoli, ginger root, garlic, onion, and bell pepper. Cook
until vegetables are tender, about 4-5 minutes.
4. Add the beans and other ingredients. Cook for 2-3 minutes or until
warmed through.
5. To make the wraps, add ¾ cup bean mixture in the center of each
tortilla, then roll over to seal the wraps.
6. Serve with Thai dipping sauce or dipping sauce of your choice.

Nutrition:
Calories: 280, fat: 7g, carbs: 41g, protein: 18g, sodium: 620mg

White Bean Chili Wraps

Preparation time: 10 minutes

Cooking time: 0 minutes
Servings: 4

Ingredients
2 teaspoons canned and finely chopped chipotles in adobo sauce
2 tablespoons apple cider vinegar
1 tablespoon canola oil
¼ teaspoon kosher salt
¼ cup cilantro, chopped
2 cups red cabbage, shredded
1 medium carrot, peeled and shredded
1 (15-ounce) can white beans, drained and rinsed; or 5 ounces dry white
beans, soaked and cooked
1 ripe avocado, pitted and chopped
½ cup sharp cheddar cheese, shredded
2 tablespoons red onion, minced
4 (8-10 inch) tortillas or whole-wheat wraps

Directions
 1. In a large mixing bowl, add the chipotle, vinegar, oil, and kosher
salt. Mix until well-combined.
2. Add the cilantro, cabbage, and carrot. Toss to mix well.
3. In another bowl, add the avocado and beans. Mash until smooth,
then add the onion and cheese. Mix until well-combined.
4. To make the wraps, add ½ cup of the bean mixture in the center of
each tortilla.
5. Add ⅔ cup cabbage slaw to each tortilla, then roll the tortillas to
seal the wraps.
6. Serve fresh.

Nutrition:
Calories 346, fat: 17g, carbs: 44g, protein: 12g, sodium: 465mg

Chicken Spinach Bean Wrap

Preparation time: 10-15 minutes

Cooking time: 0 minutes
Servings: 4

Ingredients
● 2 teaspoon lemon juice
● 1 small garlic clove, minced
● 1 (15-ounce) white beans (navy or cannellini), drained and rinsed; or 5
ounces dry white beans (navy or cannellini), soaked and cooked
● 3 tablespoons extra-virgin olive oil
● 1 teaspoon thyme leaves
● Pinch of kosher salt
● ¼ teaspoon freshly ground black pepper
● 4 large (10-12-inch) flour tortillas
● ¾ pound roasted deli chicken breast, thinly sliced
● 1 large tomato, thinly sliced
● ¼ medium red onion, thinly sliced
● 2 ounces parmesan cheese, shaved
● 1 cup baby spinach leaves

Directions
 1. In a food processor or blender, add the lemon juice, garlic, beans,
oil, thyme, freshly ground black pepper, and kosher salt.
2. Blend until smooth.
3. To make the wraps, add ⅔ of the bean mixture in the center of
each tortilla.
4. Place the sliced chicken over the bean mixture, followed by a layer
of tomato, onion, cheese, and spinach. Roll the tortillas up to seal
the wraps.
5. Serve fresh.

Nutrition:
Calories: 447, fat: 17g, carbs: 45g, protein: 29g, sodium: 145mg

Bean Avocado Tacos

Preparation time: 15 minutes

Cooking time: 10 minutes
Servings: 4

Ingredients
For the bean mixture:
● 1 tablespoon olive oil
● ½ small yellow onion, diced
● 1 garlic clove, minced
● ½ teaspoon ground cumin
● ¼ teaspoon smoked paprika
● ⅛ teaspoon cayenne pepper
● ½ teaspoon kosher salt
● Freshly ground black pepper, to taste
● 1 (15-ounce) can black beans, drained and rinsed; or 5 ounces dry
black beans, soaked and cooked
● 1 tablespoon tomato paste
● 1 tablespoon water

For the tacos:

 ● 8 hard or soft corn taco shells
● 1 avocado, pitted and peeled
● Juice from ½ lime
● Pinch of kosher salt and freshly ground black pepper
● ½ cup cheddar cheese, shredded
● 1 plum tomato, diced
● 1 cup romaine lettuce, shredded

Directions
1. Bake the tacos per the package directions in a preheated oven for
about 6-7 minutes.
2. In a medium saucepan or skillet, heat oil over medium heat.
3. Add the onion and cook until softened and translucent, about 2-3
minutes.
4. Add the garlic and cook until fragrant, about 30 seconds.
5. Add the ground cumin, paprika, cayenne pepper, freshly ground
black pepper, kosher salt, beans, tomato paste, and water. Cook
until heated through, about 2-3 minutes.
6. In a medium mixing bowl, add the avocado and mash using a fork.
Season with freshly ground black pepper and kosher salt, then add
the lime juice. Mix until well-combined.
7. To assemble the tacos, add the bean mixture and the avocado
mixture evenly in the center of each taco. Divide the cheese,
tomatoes, and lettuce over each tortilla.
8. Serve fresh.

Nutrition:
Calories: 367, fat: 15.5g, carbs: 42g, protein: 13g, sodium: 669mg

Coconut Bean Rice

Preparation time: 5 minutes

Cooking time 25 minutes
Servings: 6-8

Ingredients
● 2 tablespoons vegetable oil
 ● ½ medium yellow onion, chopped
● 4 garlic cloves, chopped
● 2 cups long-grain rice
● 2 cups full-fat unsweetened coconut milk
● 1 cup water
● 1 cup low-sodium chicken stock or vegetable stock
● 1 teaspoon kosher salt
● 1 teaspoon fresh ginger, grated
● 1 (15-ounce) can kidney beans, drained and rinsed; or 5 ounces dry
kidney beans, soaked and cooked
● 2 teaspoons dried thyme
● 1 Scotch bonnet or whole habanero chili
● Lime wedges, to serve, optional

Directions
1. In a medium saucepan or skillet, heat oil over medium heat.
2. Add the onion and cook until softened and translucent, about 4-5
minutes.
3. Add the garlic and rice. Cook for another 2-3 minutes.
4. Add the coconut milk, water, stock, ginger, and kosher salt.
5. Add the beans and thyme. Add the Scotch bonnet or whole
habanero chili and stir gently.
6. Bring to a boil.
7. Over low heat, cover and simmer until the rice is cooked through,
about 15-20 minutes.
8. Remove from the heat and use a fork to fluff the rice.
9. Remove the chili and serve garnished with some lime wedges.

Nutrition:
Calories: 217, fat: 7g, carbs: 32g, protein: 11g, sodium: 574mg

Rice, Bean, and Sausage Meal

Preparation time: 15-20 minutes

Cooking time: 40 minutes
Servings: 6-8
Ingredients
1 cup basmati rice
1 tablespoon vegetable oil
1 (12.8-ounce) package smoked Andouille sausage, thinly sliced
1 medium sweet onion, diced
1 green bell pepper, cored and diced
2 stalks celery, diced
3 cloves garlic, minced
2 tablespoons tomato paste
1½ teaspoons no-salt-added Cajun seasoning
1 teaspoon hot sauce
3 cups low-sodium chicken stock
1 bay leaf
3 (15-ounce) cans red beans, drained and rinsed; or 15 ounces dry red
beans, soaked and cooked
Kosher salt and freshly ground black pepper, to taste
2 tablespoons flat-leaf parsley, chopped

Directions
1. In a large saucepan, cook the rice with 2 cups of water over
medium-high heat following the package’s instructions.
2. Once the rice is cooked through, drain, and set aside.
3. In a large stockpot/Dutch oven, heat oil over medium heat.
4. Add the sausage and cook for 3-4 minutes or until evenly
browned. Set aside to drain on a plate lined with a paper towel.
5. Add the bell pepper, onion, and celery. Cook until tender, about 3-
4 minutes.
6. Add the garlic, tomato paste, and Cajun seasoning. Cook for 1
minute or until fragrant.
7. Add the hot sauce, stock, bay leaf, beans, and sausage. Season
with freshly ground black pepper and salt to taste.
8. Bring to a boil.
9. Over low heat, cover, and simmer for about 15 minutes.
10. Remove the cover and simmer until the mixture thickens, about
another 15 minutes.
11. Mash the beans slightly if you want to and then season with
freshly ground black pepper and kosher salt to taste. Top with the
 parsley.
12. Serve warm with the cooked rice.

Nutrition:
Calories: 355, fat: 12 g, carbs: 37g, protein: 15g, sodium: 884mg

Turkey Bean One-Pot Rice

Servings: 6-8
Preparation time: 10 minutes
Cooking time: 55 minutes

Ingredients
1 tablespoon olive oil
2 pounds ground turkey
1½ teaspoons ground cumin
1½ teaspoons dried oregano
1½ teaspoons onion powder
1½ teaspoons garlic powder
½ teaspoon freshly ground black pepper
1 teaspoon kosher salt
2 red bell peppers, cored and diced
2 tablespoons tomato paste
1 tablespoon apple cider vinegar
2 (15.5-ounce) cans red kidney beans, drained and rinsed; or 10 ounces dry
red kidney beans, soaked and cooked
2 cups low-sodium chicken broth
1 cup jasmine rice

Directions
1. Season the turkey with ground cumin, dried oregano, onion
powder, garlic powder, freshly ground black pepper, and kosher
salt. Set aside for 15 minutes to marinate.
2. In a medium saucepan or skillet, heat oil over medium heat.
3. Add the turkey and cook until evenly browned about 5-6 minutes.
4. Add the bell peppers and cook for 2 minutes.
 5. Create a pocket in the center of the mixture, then pour the vinegar
and tomato paste into the pocket. Stir gently and cook for 30
seconds.
6. Add in the beans, rice, and broth. Stir until everything is well-
combined.
7. Bring to a boil.
8. Over low heat, cover and simmer for about 40-45 minutes or until
rice is tender.
9. Serve whilst warm.

Nutrition:
Calories: 324, fat: 11g, carbs: 21g, protein: 27g, sodium: 384 mg

Beef and Bean One-Pot Rice

Preparation time:10 minutes

Cooking time: 20 minutes
Servings: 6

Ingredients
● 1 tablespoon olive oil
● 1 large onion, chopped
● 2 cloves garlic, minced
● 1 pound ground beef
● 1 red bell pepper, cored and diced
● 1 yellow bell pepper, cored and diced
● 1 tablespoon tomato paste
● 1 tablespoon taco seasoning
● Freshly ground black pepper and kosher salt, to taste
● 1 cup sweet corn, either canned or frozen and thawed
● 1 cup parboiled rice
● 1 ½ cups low-sodium broth of your choice
● 1 (16-ounce) jar chunky salsa
● 1 (15-ounce) can black beans, drained and rinsed; or 5 ounces dry
black beans, soaked and cooked

Optional toppings:
Shredded cheese, chopped tomatoes, cilantro, lime wedges, sour cream,
avocado, and tortilla chips

Directions
1. In a medium saucepan or skillet, heat oil over medium heat.
2. Add in the onion and cook until softened and translucent, about 2
minutes.
3. Add the garlic and beef. Cook until the meat is evenly browned.
4. Add both bell peppers and cook for 1 minute.
5. Add in the taco seasoning, tomato paste, freshly ground black
pepper, and kosher salt and cook for another minute.
6. Add the corn, rice, broth, salsa, and beans. Stir gently to combine.
7. Over low heat, cover and simmer for about 15 minutes or until rice
is cooked through. Add more broth if needed.
8. Top with the cheese and cook for 2 more minutes or until the
cheese melts.
9. Serve with your choice of toppings.

Nutrition:
Calories: 385, fat: 7g, carbs: 55g, protein: 26g, sodium: 877 mg

Cannellini Bean Lamb Casserole

Preparation time: 10 minutes

Cooking time: 1½ hours
Servings: 4

Ingredients
● 28-ounce lamb shoulder, trimmed of fat and diced
● 3 tablespoons olive oil
● 1 large onion, thinly sliced
● 2 carrots, peeled and diced
● 2 stalks celery, diced
● 2 cloves garlic, crushed
● 1 teaspoon fresh rosemary, finely chopped
● 1 (14-ounce) can diced tomatoes with their juices
 ● 1 (14-ounce) can cannellini beans, drained and rinsed; or 5 ounces dry
cannellini beans, soaked and cooked
● 1 large zucchini, trimmed and diced
● 2 medium-sized sweet potatoes, peeled and chopped
● Steamed green beans for serving

Directions
1. Preheat the oven to 325 ⁰ F (160 ⁰ C).
2. In a skillet or Dutch oven, heat 2 tablespoons of oil over medium
heat.
3. Add the lamb and cook until evenly browned about 2-3 minutes.
Set aside.
4. Add the remaining oil, celery, carrots, and onion. Cook until
softened, about 4-5 minutes.
5. Add the rosemary and garlic. Cook for 1 minute or until fragrant.
6. Return the lamb to the pan. Add the tomatoes and 1½ cups water,
then stir to combine.
7. Bring to a boil, then bake in the oven for 1 hour.
8. Add the zucchini, potatoes, and beans. Stir and bake for another 30
minutes or until lamb is tender.
9. Remove half the potatoes and mash them in a medium bowl.
10. Serve the casserole warm with steamed green beans and mashed
potatoes.

Nutrition:
Calories: 628, fat: 26g, carbs: 34g, protein: 44g, sodium: 299mg

Zucchini Pinto Bean Casserole

Preparation time: 10 minutes

Cooking time: 20 minutes
Servings: 4

Ingredients
● 2 medium zucchinis, thinly and diagonally sliced
● Kosher salt, to taste
 ● 1 (15-ounce) can pinto beans, drained and rinsed; or 5 ounces dry
pinto beans, soaked and cooked
● 1 cup prepared home-style salsa or pico de gallo salsa
● 1 tablespoon whole oregano leaves
● 6 (6-inch) corn tortillas, halved
● 1 cup Monterey Jack or Chihuahua cheese, shredded
● 2 tablespoons cilantro, chopped
● Lime wedges, to serve

Directions
1. Season the zucchini slices with ½ teaspoon kosher salt.
2. In a medium mixing bowl, add the oregano leaves, beans, and
salsa. Mix until well-combined.
3. Preheat the oven to 375 ⁰ F (190 ⁰ C). Line a 9-inch baking pan or
pie pan with parchment paper or foil.
4. Arrange 4 tortilla halves on the bottom of the pan, then add ⅓ of
the bean mixture and ⅓ of the zucchini along with ¼ cup of the
cheese.
5. Repeat layers and then top with kosher salt and the remaining
cheese.
6. Bake for 15-20 minutes or until the cheese is melted and bubbling.
7. Remove from the over and top with the cilantro.
8. Serve with some lime wedges.

Nutrition:
Calories: 332, fat: 11g, carbs: 45g, protein: 14g, sodium: 106 mg

Chicken Bean Casserole

Preparation time: 15-20 minutes

Cooking time: 35 minutes
Servings: 12

Ingredients
● 1 large onion, chopped
● 1 large green bell pepper, chopped
● 2 cloves garlic, chopped
 ● 1 teaspoon kosher salt
● 1 teaspoon freshly ground black pepper
● 1 tablespoon ground cumin
● 1 teaspoon crushed red pepper flakes
● 1 (28-ounce) can diced tomatoes with their juices
● 2 (15-ounce) cans black beans, drained and rinsed; or 10 ounces dry
black beans, soaked and cooked
● 1 (15-ounce) can chunky salsa
● 1 lb. boneless, skinless chicken breasts, chopped into bite-sized pieces
● 8-10 flour tortillas, halved
● 4 cups Mexican-blend cheese, shredded

For garnishing:
Tomatoes, chopped lettuce, and sour cream

Directions
1. In a medium saucepan or skillet, heat oil over medium heat.
2. Add the bell pepper, onion, and garlic. Cook until softened and
translucent, about 4-5 minutes.
3. Add the kosher salt, freshly ground black pepper, ground cumin,
and crushed red pepper flakes. Stir gently to combine.
4. Add the tomatoes, beans, salsa, and chicken. Mix until well-
combined.
5. Simmer over low heat for 10 minutes, then set aside.
6. Preheat the oven to 350 ⁰ F (175 ⁰ C). Grease a 9x13 baking dish
with cooking spray or cooking oil.
7. Arrange ⅓ of the tortilla halves on the bottom of the baking dish,
then top with 1 cup of cheese and ⅓ of the bean mixture.
8. Repeat the layers twice more. Top with the remaining cheese.
9. Cover with foil and bake for about 35 minutes or until the cheese
is melted and bubbling.
10. Serve with tomatoes, chopped lettuce, and sour cream.

Nutrition:
Calories: 444, fat: 20g, carbs: 42g, protein: 24g, sodium: 115mg

Beefy Bean Chili

Preparation time: 10 minutes
Cooking time: 50 minutes
Servings: 6

Ingredients
1 tablespoon olive oil
2 large red onions, chopped
5 tablespoons jalapeños with their seeds, chopped
8 garlic cloves, chopped
2 ⅓ pounds ground beef (15% fat)
1 teaspoon sweet paprika
2 tablespoons ground cumin
¼ cup chili powder
1 (28-ounce) can diced tomatoes with their juices
2 (15-ounce) cans kidney beans, drained and rinsed; or 10 ounces dry
kidney beans, soaked and cooked
1 (14-ounce) can low-sodium beef broth

For toppings:
Grated cheddar cheese
Sour cream
Chopped green onions,
Chopped cilantro

Directions
1. In a medium to large stockpot/deep saucepan/Dutch oven, heat oil
over medium heat.
2. Add the onions and cook until softened and translucent, about 5-6
minutes.
3. Add the garlic and cook until fragrant, about 1 minute.
4. Add the beef and cook until evenly browned for about 4-5
minutes, then break into smaller pieces using a spatula.
5. Add the paprika, ground cumin, chili powder, beans, diced
tomatoes with their juices, and broth. Stir to combine and bring to
a boil.
 6. Over low heat, simmer for about 45 minutes until the mixture
thickens, stirring occasionally.
7. Top with the grated cheddar cheese, sour cream, chopped green
onions, and chopped cilantro, then serve warm.

Nutrition:
Calories: 556, fat: 22g, carbs: 42g, protein: 49g, sodium: 674mg

Corn Mixed Bean Chili

Preparation time: 10 minutes

Cooking time: 1 hour 5-10 minutes
Servings: 12

Ingredients
For the chili:
● 2 large onions, chopped
● ¼ cup olive oil
● Freshly ground black pepper and kosher salt, to taste
● ½ cup tomato paste
● 1 teaspoon chipotle chili powder
● ¼ cup ancho chili powder
● 1 teaspoon ground coriander
● 1 teaspoon ground cumin
● ½ teaspoon cayenne pepper
● 4 cloves garlic, chopped
● 6 cups low-sodium vegetable broth
● 1 (28-ounce) can diced tomatoes with their juices
● 2 teaspoons Worcestershire sauce
● 1 (15-ounce) can black beans, drained and rinsed; or 5 ounces dry
black beans, soaked and cooked
● 1 (15-ounce) can garbanzo beans, drained and rinsed; or 5 ounces dry
garbanzo beans, soaked and cooked
● 1 (15-ounce) can kidney beans, drained and rinsed; or 5 ounces dry
kidney beans, soaked and cooked
● 1 (15-ounce) can pinto beans, drained and rinsed; or 5 ounces dry
pinto beans, soaked and cooked
 ● 2 cups canned corn

Optional toppings:
Sour cream, cooked crumbled bacon, chopped yellow onions, sliced
jalapenos, chopped chives, corn chips, Greek yogurt, shredded cheddar
cheese, and/or tortilla chips

Directions
1. In a medium/large Dutch oven, heat 2 tablespoons of oil over
medium heat.
2. Add the onions, a pinch of freshly ground black pepper, and a
pinch of kosher salt. Cook until softened and translucent, about 2-3
minutes.
3. Add the remaining oil, tomato paste, chipotle chili powder, ancho
chili powder, ground cumin, ground coriander, cayenne pepper,
and garlic. Cook for 1-2 minutes.
4. Add the Worcestershire sauce, beans, broth, tomatoes, corn, and 1
tablespoon kosher salt. Stir gently.
5. Simmer for about an hour until the mixture thickens, stirring
occasionally.
6. Serve warm with your choice of toppings.

Nutrition:
Calories: 225, fat: 8g, carbs: 26g, protein: 13g, sodium: 987mg

Shrimp Bean Chili

Preparation time: 5-10 minutes

Cooking time: 35 minutes
Servings: 4

Ingredients
● 1 tablespoon olive oil
● 1 small onion, chopped
● 1 jalapeno pepper, seeded and chopped
● 4 cloves garlic, chopped
● 2 tablespoons hot sauce of your choice
 ● 1 teaspoon ground cumin
● ½ teaspoon dried basil
● 1 (15-ounce) can red kidney beans, drained and rinsed; or 5 ounces dry
red kidney beans, soaked and cooked
● 1 (15-ounce) can tomato sauce
● 2 Roma tomatoes, diced
● ¾ cup tomato paste
● 2 cups low-sodium chicken broth
● 1 tablespoon chili powder
● 1 lb. raw shrimp, peeled and deveined
● Cooked rice, to serve, optional

Directions
1. In a medium/large saucepan or skillet, heat oil over medium heat.
2. Add in the onion and jalapeno. Cook until softened and
translucent, about 4-5 minutes.
3. Add the garlic and cook until fragrant, about one minute.
4. Add the beans, hot sauce, basil, cumin, tomatoes, tomato paste,
broth, and chili powder.
5. Over low heat, simmer for about 20 minutes until you achieve
your desired consistency.
6. Add the shrimp and simmer until cooked through about 10
minutes.
7. Serve warm.

Nutrition:
Calories: 241, fat: 6g, carbs: 20g, protein 28g, sodium: 241 mg

Cheesy Mexican Lasagna

Preparation time: 15-20 minutes

Cooking time: 60 minutes
Servings: 12

Ingredients
● 2 tablespoons olive oil
 ● 4 cloves garlic, minced
● 1 cup sweet onion, diced
● 2 jalapeno peppers, seeded and diced
● 1 red bell pepper, cored and diced
● 1 (15.5-ounce) can black beans, drained and rinsed; or 5 ounces dry
black beans, soaked and cooked
● 1 (16-ounce) jar salsa
● 1 (15 ¼-ounce) can whole-kernel corn, drained
● 1 teaspoon chili powder
● 1 teaspoon ground cumin
● 1 (10-ounce) package frozen chopped spinach, thawed and drained
● 1 large egg, beaten
● 2 cups ricotta cheese
● 3 cups Pepper Jack cheese, shredded
● ½ teaspoon kosher salt
● ½ teaspoon freshly ground black pepper
● 18 corn tortillas
● 1 cup enchilada sauce

Directions
1. Preheat the oven to 350 ⁰ F (175 ⁰ C). Grease a 9x13 baking dish
with cooking spray or cooking oil.
2. In a large saucepan or skillet, heat oil over medium heat.
3. Add the garlic, onion, jalapenos, and bell pepper. Cook for 6-7
minutes until softened and translucent.
4. Reduce heat to low, then add the beans, salsa, corn, ground cumin,
and chili powder. Simmer for about 5 minutes.
5. In a medium mixing bowl, combine the spinach, egg, 2 cups
Pepper Jack cheese, ricotta cheese, freshly ground black pepper,
and kosher salt.
6. In the baking dish, arrange 6 tortillas on the bottom. On top, add
half the vegetable mixture, then add half the spinach mixture over
the vegetable mixture.
7. Arrange 6 tortillas over the vegetable mixture, and top with the
remaining vegetable and spinach mixture.
8. Finally, place the remaining tortillas on top. Top with the enchilada
sauce and remaining Pepper Jack cheese.
 9. Bake for 45-60 minutes or until the cheese is bubbly.
10. Slice and serve warm.

Nutrition:
Calories 411, fat 21 g, carbs 40 g, Protein 19.5 g, sodium 863 mg

Feta Bean Shakshuka

Preparation time:10 minutes

Cooking time: 25 minutes
Servings: 4

Ingredients
● 1 teaspoon coriander seeds
● 1 teaspoon cumin seeds
● 1 teaspoon fennel seeds
● 2 tablespoons olive oil
● 1 red bell pepper, cored and thinly sliced
● 1 large yellow onion, thinly sliced
● 1 teaspoon smoked paprika
● 1 teaspoon kosher salt
● 1 (28-ounce) can diced tomatoes with their juices
● 1 (15-ounce) can white beans, drained and rinsed; or 5 ounces dry
white beans, soaked and cooked
● 4-6 large eggs
● Freshly ground black pepper, to taste
● ½ cup cilantro leaves or flat-leaf parsley, chopped
● ½ cup feta cheese, crumbled

Directions
1. Heat a skillet over medium heat. Add the cumin, coriander, and
fennel seeds. Toast for 2 minutes, then pour into a mortar and
pestle. Grind the seeds until you achieve a powdery texture.
2. In a medium saucepan or skillet, heat oil over medium heat.
3. Add the onion and bell pepper. Cook for 3-4 minutes without
stirring until lightly charred. Then cook until softened and
translucent, about 5-6 more minutes.
 4. Add the smoked paprika, kosher salt, and ground spices.
5. Add the diced tomatoes with their juices and stir well. Cook for a
minute, and then boil the mixture over high heat.
6. Bring to low heat and simmer until the tomatoes have thickened,
about 5 minutes.
7. Make four to six pockets in the mixture and crack the eggs in each
of them.
8. Cover and cook for 4-6 minutes until eggs are set.
9. Serve warm with the cilantro leaves or parsley and top with the
feta cheese.

Nutrition:
Calories: 292, fat: 19g, carbs: 18g, protein: 13.5g, sodium: 756 mg

Bean Turkey Quinoa Bake

Preparation time: 15 minutes

Cooking time: 30 minutes
Servings: 4-6

Ingredients
● 1 cup quinoa, uncooked
● 2 cups water
● Kosher salt, to taste
● 2 tablespoons extra-virgin olive oil
● 2 cups yellow onion, chopped
● 2 bell peppers, cored and chopped
● 1 teaspoon ground cumin
● 1 teaspoon chili powder, or to taste
● 4 cloves garlic, minced
● 1 cup frozen corn, thawed and drained
● 1 (15-ounce) can black beans, drained and rinsed; or 5 ounces dry
black beans, soaked and cooked
● 3 cups cooked turkey, shredded and chopped
● 3 cups cheddar cheese, grated
● ½ cup cilantro, chopped
Directions
1. In a medium pot or saucepan, boil 2 cups of water. Add the quinoa
and a pinch of kosher salt. Simmer over low heat for about 15
minutes until quinoa is cooked through. Remove from heat and
fluff the quinoa using a fork.
2. In a medium saucepan or skillet, heat oil over medium heat.
3. Add the onion and bell peppers. Cook for 8-10 minutes until
softened and the edges start to become brown.
4. Add the ground cumin, chili powder, garlic, and corn. Cook for 1
minute and then remove from heat.
5. In a large mixing bowl, add the beans, turkey, quinoa, onion
mixture, 2 cups of cheddar cheese, and the cilantro. Toss to
combine.
6. Preheat the oven to 350 ⁰ F (175 ⁰ C).
7. In a 9 by 13 baking dish, add the bean mixture and top with the
remaining cheese. Bake uncovered until the cheese is bubbly,
about 15 minutes.
8. Serve warm.

Nutrition:
Calories: 495, fat: 22g, carbs: 52g, protein: 24g, sodium: 108mg
 Soups
Cannellini Beef Soup

Preparation time: 20-30 minutes

Cooking time: 2 hours
Servings: 8

Ingredients
● 2 tablespoons canola oil
● 2 pounds beef stew meat, trimmed of fat and cut into 1-inch pieces
● 2 cups yellow onion, chopped
● 2 cups carrot, peeled and sliced/chopped
● 4 garlic cloves, minced
● 3 (15-ounce) cans cannellini beans, drained and rinsed; or 15 ounces
dry cannellini beans, soaked and cooked
● 32 ounces or 4 cups low-sodium beef broth
● 2 cups water
● 1½ teaspoons kosher salt
● 1 teaspoon freshly ground black pepper
● 1 teaspoon dried thyme
● ½ teaspoon dried sage
● 4 bay leaves

Directions
1. In a medium to large stockpot/deep saucepan, heat 1 tablespoon of
the oil over medium heat.
2. Add the meat and cook until evenly browned and set aside.
3. Add the remaining oil, garlic, onion, and carrot. Cook until
veggies soften, about 4-5 minutes.
4. Add the meat, beans, broth, and water. Then add the thyme, sage,
freshly ground black pepper, kosher salt, and bay leaves.
5. Over medium-low heat, cover and simmer for 1½ hours to 2 hours
until the meat turns tender.
 6. Remove the bay leaves, then add freshly ground black pepper and
salt to taste.
7. Serve warm.

Nutrition:
Calories 433, fat: 21g, carbs: 24 g, protein: 30g, sodium: 601mg

Chorizo Bean Soup

Preparation time: 10-15 minutes

Cooking time: 35 minutes
Servings: 5-6

Ingredients
● 1 pound chorizo link sausage, casings removed
● 2 tablespoons olive oil
● 1 large yellow onion, chopped
● 3 garlic cloves, minced
● 1 teaspoon paprika
● 1 teaspoon kosher salt
● 2 medium carrots, peeled and chopped
● ½ pound small red potatoes, chopped
● 1 tablespoon tomato paste
● 2 (15-ounce) cans Great Northern beans, drained and rinsed; or 10
ounces dry Great Northern beans, soaked and cooked
● 1 (32-ounce) container low-sodium chicken broth
● ½ cup flat-leaf parsley, chopped

Directions
1. In a medium to large stockpot/deep saucepan/Dutch oven, heat
half the oil over medium heat.
2. Add the chorizo and cook until evenly browned, about 7-8
minutes. Drain over a plate lined with a paper towel.
3. Wipe out the stockpot/deep saucepan/Dutch oven, then heat the
remaining oil over medium heat.
4. Add in the onion, garlic, paprika, kosher salt, potatoes, and carrots.
Cook until veggies soften, about 4-5 minutes.
 5. Add the tomato paste and cook for 1 minute.
6. Add in the chorizo, beans, and broth, then bring to a boil.
7. Over medium-low heat, simmer the mixture for about 20 minutes.
8. Top with the flat-leaf parsley and serve warm.

Nutrition:
Calories: 424, fat: 18g, carbs: 27g, protein: 23g, sodium: 102mg

Spinach White Bean Soup

Preparation time: 10 minutes

Cooking time: 25 minutes
Servings: 6

Ingredients
● 1 tablespoon olive oil
● 1 large onion, chopped
● 2-3 celery stalks, chopped
● 2 garlic cloves, minced
● 2-3 large carrots, peeled and chopped
● 6 cups low-sodium vegetable broth
● 1 teaspoon dried thyme
● ½ teaspoon dried oregano
● 1 teaspoon kosher salt
● ½ teaspoon freshly ground black pepper
● 3 (15-ounce) cans white beans, drained and rinsed; or 15 ounces dry
white beans, soaked and cooked
● 2 cups baby spinach
● Grated parmesan cheese and finely chopped flat-leaf parsley, for
serving

Directions
1. In a medium to large stockpot/deep saucepan/Dutch oven, heat oil
over medium heat.
2. Add the onion and cook until softened and translucent, about 3-5
minutes.
 3. Add the celery, garlic, carrots, thyme, oregano, freshly ground
black pepper, and kosher salt. Cook for 2-3 more minutes.
4. Add the broth and beans, then bring to a boil.
5. Over low heat, simmer the mixture for about 15 minutes.
6. Add the baby spinach. Cook for 2 minutes or until wilted.
7. Top with parmesan cheese and parsley.
8. Serve warm.

Nutrition:
Calories: 295, fat: 3g, carbs: 52g, protein: 17g, sodium: 415mg

Northern Bean Bacon Soup

Preparation time: 15 minutes

Cooking time: 35 minutes
Servings: 8

Ingredients
● 8 ounces thick-cut bacon, diced
● 1 cup yellow onion, diced
● 1 cup carrots, peeled and diced
● ¾ cup celery, diced
● 1 clove garlic, minced
● 2 tablespoons tomato paste
● 2 bay leaves
● 4 cups low-sodium chicken broth
● 3 cups water
● 3 (15-ounce) cans Great Northern beans, drained and rinsed; or 15
ounces dry Great Northern beans, soaked and cooked
● 1 teaspoon fresh chopped thyme or ½ teaspoon dried thyme
● 1 teaspoon kosher salt
● ¼ teaspoon freshly ground black pepper

Directions
1. In a medium/large saucepan or skillet, add the bacon and cook
over medium heat until evenly crisped and browned. Drain the fat
 on a plate lined with a paper towel. Reserve 1 tablespoon of the
bacon grease and discard the remaining grease.
2. Add the carrots, onion, celery, and garlic into the pan. Cook until
softened, about 4-5 minutes.
3. Add the tomato paste and garlic. Cook for a minute or until
fragrant.
4. Add half the cooked bacon, bay leaves, water, broth, beans, thyme,
freshly ground black pepper and kosher salt. Bring to a boil.
5. Over medium-low heat, partially cover and simmer the mixture
until softened, about 15-20 minutes.
6. Ladle half the soup into serving bowls and add the remaining soup
to a blender. Blend until you get a puree-like texture.
7. Pour the blended soups into the serving bowls and top with the
remaining bacon crumbles.
8. Serve warm.

Nutrition:
Calories: 158, fat: 12g, carbs: 7g, protein: 7g, sodium: 569mg

Chicken Spinach Bean Soup

Preparation time: 5 minutes

Cooking time: 15 minutes
Servings: 6

Ingredients
● 1 tablespoon extra-virgin olive oil
● 1 medium yellow onion, diced
● 1 pound ground chicken
● 1 clove garlic, minced
● 1 pinch crushed red pepper flakes
● ¼ teaspoon freshly ground black pepper
● 1 (14.5-ounce) can diced tomatoes and their juices
● 1 teaspoon dried oregano
● ½ teaspoon dried basil
● 1 (15.8-ounce) can Great Northern beans, drained and rinsed; or 5
ounces dry Great Northern beans, soaked and cooked
 ● 1 cup baby spinach
● 3 cups low-sodium chicken broth
● ½ cup parmesan cheese, grated

Directions
1. In a medium to large stockpot/deep saucepan/Dutch oven, heat oil
over medium heat.
2. Add the onion, ground chicken, garlic, freshly ground black
pepper, and crushed red pepper flakes. Cook until softened and
translucent, about 6-7 minutes.
3. Add the diced tomatoes and their juices, oregano, basil, and beans.
Combine well.
4. Add the spinach and simmer until wilted, about 2 minutes.
5. Add the broth and stir to combine. Cook for 4-5 minutes.
6. Divide the soup into serving bowls, top with the parmesan cheese,
and serve warm.

Nutrition:
Calories: 268, fat: 8g, carbs: 17g, protein: 34g, sodium: 456 mg

Corn Black Bean Soup

Preparation time: 15 minutes

Cooking time: 30 minutes
Servings: 6

Ingredients
● 1 tablespoon olive oil
● 2 carrots, peeled and chopped
● 4 cloves garlic, chopped
● 1 large onion, chopped
● 1 stalk celery, chopped
● 1 tablespoon ground cumin
● 2 tablespoons chili powder
● 1 pinch freshly ground black pepper
● 4 cups low-sodium vegetable broth
● 1 (15-ounce) can whole-kernel corn
 ● 4 (15-ounce) cans black beans, drained and rinsed; or 20 ounces dry
black beans, soaked and cooked
● 1 (14.5-ounce) can crushed tomatoes

Directions
1. In a medium to large stockpot/deep saucepan/Dutch oven, heat oil
over medium heat.
2. Add the carrots, garlic, onion, and celery. Cook until softened and
translucent, about 4-5 minutes.
3. Add the ground cumin, chili powder, and freshly ground black
pepper. Cook for 1 minute.
4. Add the broth, corn, half the tomatoes, and half the beans. Bring to
a boil, then simmer for about 15 minutes.
5. In the meantime, in a food processor or blender, add the remaining
beans and tomatoes.
6. Blend until you get a smooth, rich mixture.
7. Add the mixture to the stockpot and stir to combine.
8. Serve warm.

Nutrition:
Calories: 410, fat: 5g, carbs: 75g, protein: 22g, sodium: 173mg

Italian Chicken Bean Soup

Preparation time: 15 minutes

Cooking time: 15 minutes
Servings: 6

Ingredients
● 2 teaspoons olive oil
● 3 stalks celery, sliced
● 3 carrots, peeled, quartered, and sliced
● 1 yellow onion, finely chopped
● 1 (14-ounce) can garlic and herb tomatoes (do not drain)
● 4 cups low-sodium chicken broth
● 2 zucchinis, quartered and sliced
 ● 1 (14-ounce) can red kidney beans, drained and rinsed; or 5 ounces dry
red kidney beans, soaked and cooked
● 1 (14-ounce) can white beans, drained and rinsed; or 5 ounces dry
white beans, soaked and cooked
● 4 cups chicken, cooked and shredded
● Freshly ground black pepper and salt, to taste
● 2 tablespoons flat-leaf parsley, chopped, optional

Directions
1. In a medium to large stockpot/deep saucepan/Dutch oven, heat oil
over medium heat.
2. Add the carrots, celery, onion, freshly ground black pepper and
kosher salt. Cook until softened, about 5-6 minutes.
3. Mix in the broth and tomatoes. Bring to a simmer.
4. Add the zucchini, beans, and chicken. Cook until zucchini turns
tender, about 5-7 minutes.
5. Season to taste with freshly ground black pepper and kosher salt.
6. Top with the chopped parsley and serve warm.

Nutrition:
Calories: 286, fat: 14g, carbs: 21g, protein: 21g, sodium: 770mg

Lima Bean Ham Soup

Preparation time: 15 minutes

Cooking time: 35minutes
Servings: 6

Ingredients
● ¼ cup unsalted butter
● 1½ cups onion, chopped
● 1 cup carrots, peeled and diced
● 1 tablespoon lemon juice
● 1½ teaspoons garlic, minced or ½ teaspoon garlic powder
● 1 teaspoon Italian seasoning
● 3½ ounces baby lima beans, soaked and cooked
● 1½ cups ham, diced
 ● ½ cup flat-leaf parsley, chopped
● 2 teaspoons dried marjoram
● 4 cups unsalted chicken stock or vegetable stock (or water)
● Freshly ground black pepper and kosher salt, to taste

Directions
1. In a medium to large stockpot/deep saucepan/Dutch oven, heat
butter over medium heat until melted.
2. Add the carrots and onion. Cook until softened and translucent,
about 5-7 minutes.
3. Add the lemon juice, garlic, and Italian seasoning and cook for 2
minutes.
4. Add the beans, ham, parsley, and marjoram. Add the stock or
water, then bring to a boil.
5. Over low heat, cover, and simmer for about 20 minutes.
6. Season to taste with freshly ground black pepper and salt.
7. Serve warm.

Nutrition:
Calories: 212, fat: 10g, carbs: 21g, protein: 12g, sodium: 677 mg

Corn Beef Bean Soup

Preparation time: 15 minutes

Cooking time: 6 hours
Servings: 8

Ingredients
● 1 tablespoon olive oil
● 2 pounds ground beef
● 1 yellow onion, chopped
● 2 cloves garlic, minced
● 4 carrots, peeled and chopped
● 2 stalks celery, chopped
● 2 cups low-sodium vegetable or chicken stock
● 1 (28-ounce) can crushed tomatoes
 ● 1 (15-ounce) can cannellini beans, drained and rinsed; or 5 ounces dry
cannellini beans, soaked and cooked
● 2 cups frozen corn, thawed
● 1 tablespoon kosher salt
● ½ teaspoon freshly ground black pepper
● ¼ teaspoon dried thyme

Directions
1. Season the beef with half of the freshly ground black pepper and
half of the kosher salt.
2. In a medium saucepan or skillet, heat the oil over medium heat.
3. Add the onion, ground beef, and garlic and cook until beef is
evenly browned.
4. In a slow cooker, add the beef mixture, carrots, celery, stock, and
tomatoes. Stir until everything is well-combined.
5. Add the beans, thyme, and remaining freshly ground black pepper
and kosher salt. Stir well to combine.
6. Close the lid, ensure it’s in the sealing position, and select the
LOW setting. Set timer for 5 hours.
7. When the times up, open the lid, add the corn, and cook on the
LOW setting for 1 hour.
8. Season to taste with more freshly ground black pepper and kosher
salt.
9. Serve warm.

Nutrition:
Calories: 309, fat: 12g, carbs: 19g, protein: 27g, sodium 877 mg

Vegetarian Spiced Black Bean Soup

Preparation time: 15-20 minutes

Cooking time: 55 minutes
Servings: 8

Ingredients
● 2 tablespoons olive oil
● 1 yellow bell pepper, cored and diced
 ● 1 medium white onion, chopped
● 4 teaspoons chili powder
● 1½ teaspoons ground cumin
● 1½ teaspoons dried oregano
● 5 cloves garlic, minced
● ½ teaspoon kosher salt
● ½ teaspoon freshly ground black pepper
● ¼ teaspoon chipotle chili powder
● 6 cups low-sodium vegetable broth
● 1 lb. dry black beans, soaked and cooked
● 1 (4-ounce) can chopped Hatch chili peppers (do not drain)
● 1 pinch garlic salt, or to taste

For the garnish

● 1 red bell pepper, cored and sliced
● 1 cup pico de gallo salsa or homemade salsa
● Lime wedges, to serve

Directions
1. Add the oil to an Instant Pot or pressure cooker and select the
SAUTE mode.
2. When the oil is hot, add the bell pepper and onion. Cook until
translucent, about 4-5 minutes.
3. Add the cumin, chili powder, oregano, garlic, freshly ground black
pepper, kosher salt, and chipotle chili powder. Cook until fragrant,
about one minute.
4. Add the beans, broth, and chili peppers.
5. Close the lid and ensure it’s in the sealing position. Select. the
HIGH setting and set the timer to 40 minutes.
6. After the time is over, allow the. pressure to release naturally.
7. Transfer the soup to a blender or food processor. Blend until the
soup is creamy.
8. Season to taste with garlic salt.
9. Serve warm with salsa, bell pepper, and lime wedges.
Nutrition:
Calories: 280, fat: 5g, carbs: 45g, protein: 14g, sodium: 870mg

Arugula Bean Potato Soup

Preparation time: 10 minutes

Cooking time: 35-40 minutes
Servings: 6

Ingredients
For the croutons:
● 2 tablespoons olive oil
● 4 cups Italian baguette, cubed
● ¼ cup parmesan cheese, grated
● Kosher salt and freshly ground black pepper, to taste

For the soup:

● 2 tablespoons olive oil
● 2 cups onions, diced
● 2 tablespoons fresh rosemary, minced
● 1 tablespoon garlic, minced
● ½ cup dry white wine
● 1 pound Yukon Gold potatoes, cubed
● 6 cups low-sodium chicken broth
● 1 can (15-ounce) cannellini beans, drained and rinsed; or 5 ounces dry
cannellini beans, soaked and cooked
● 5 ounces arugula leaves
● Kosher salt, freshly ground black pepper and crushed red pepper
flakes, to taste
● Extra-virgin olive oil, for drizzling

Directions
1. In a medium skillet, heat 1 tablespoon of oil over medium heat.
2. Add the baguette cubes and cook until toasted, about 4-5 minutes.
3. In a large mixing bowl, combine the baguette croutons with the
parmesan cheese. Season to taste with freshly ground black pepper
and kosher salt.
 4. In a medium to large stockpot, deep saucepan or Dutch oven, heat
1 tablespoon of oil over medium heat.
5. Add the onions and cook until softened and translucent, about 4-5
minutes.
6. Add in the rosemary and garlic, then cook until fragrant, about 1
minute.
7. Add the wine and cook for 3 minutes until it evaporates.
8. Mix in the potatoes and broth, then bring to a boil.
9. Over medium-low heat, simmer the mixture for about 10-12
minutes or until the potatoes turn tender.
10. Add the arugula and beans. Simmer for about 2 minutes or until
the arugula wilts.
11. Season to taste with crushed red pepper flakes, freshly ground
black pepper, and kosher salt.
12. Divide into serving bowls, then top with the croutons and drizzle
with olive oil.
13. Serve warm.

Nutrition:
Calories: 332, fat: 11g, carbs: 43g, protein: 19g, sodium: 345 mg

Veggie Bean Soup

Preparation time: 10 minutes

Cooking time: 35 minutes
Servings: 4

Ingredients
● 2 tablespoons extra-virgin olive oil
● 2 stalks celery, diced
● 2 medium carrots, peeled and diced
● 1 medium yellow onion, diced
● 3 garlic cloves, minced
● 1 teaspoon dried thyme
● Freshly ground black pepper and kosher salt, to taste
● 1 28-ounce can chopped tomatoes with their juices
 ● 2 (15.5-ounce) cans cannellini beans, drained and rinsed; or 10 ounces
dry cannellini beans, soaked and cooked
● 4 cups low-sodium vegetable broth
● ¼ cup flat-leaf parsley, chopped
● Parmesan cheese, grated and to taste

Directions
1. In a medium to large stockpot, deep saucepan or Dutch oven, heat
the oil over medium-high heat.
2. Add the celery, onion, and carrots. Cook until softened and
translucent, about 5-6 minutes.
3. Add the thyme, garlic, freshly ground black pepper and kosher
salt. Cook until fragrant, about 2-3 minutes.
4. Add the tomatoes, beans, parsley, and broth. Stir gently to
combine, then bring to a boil.
5. Over medium-low heat, simmer the mixture for about 25-30
minutes or until the vegetables turn tender.
6. Season to taste with freshly ground black pepper and kosher salt.
Top with Parmesan cheese.
7. Serve warm.

Nutrition:
Calories: 313, fat: 8g, carbs: 44g, protein: 13g, sodium: 117 mg

Parmesan Turkey Bean Soup

Preparation time: 20 minutes

Cooking time: 3 hours
Servings: 6

Ingredients
● 1 lb. dry white beans, soaked and cooked
● 2 smoked turkey legs
● ½ yellow onion, diced
● 2 bay leaves
● 2 stalks celery, diced
 ● 4 large carrots, peeled and sliced
● 1 (14.5-ounce) can diced tomatoes with their juices
● 2 tablespoons Italian seasoning
● Freshly ground black pepper and kosher salt, to taste
● 2 tablespoons parmesan cheese, grated

Directions
1. In a medium to large stockpot, deep saucepan or Dutch oven, heat
the oil over medium heat.
2. Add the onion and cook until softened and translucent.
3. Add the turkey legs and bay leaves. Add water until it just covers
the turkey legs, then bring to a boil.
4. Over low heat, simmer the mixture for about 2 hours. Discard the
bay leaves.
5. Take out the turkey legs and remove the meat from the bones.
6. Add the meat back to the pot, then add the beans, carrots, celery,
Italian seasoning, freshly ground black pepper, and kosher salt. Stir
well to combine.
7. Over low heat, simmer the mixture for about 1 hour or until the.
vegetables become tender.
8. Top with parmesan cheese and serve warm.

Nutrition:
Calories: 454, fat: 9g, carbs: 54g, protein: 40g, sodium: 938 mg

Tuscan Bean and Chicken Soup

Preparation time: 15 minutes

Cooking time: 45 minutes
Servings: 4

Ingredients
● 1 tablespoon olive oil
● 1 yellow onion, chopped
● 2 cloves garlic, minced
● ½ teaspoon dried thyme or 2 sprigs fresh thyme
● 2 medium carrots, peeled and chopped
 ● 1 stalk celery, sliced
● 2 medium potatoes, peeled and diced
● 4 cups low-sodium chicken stock
● ½ teaspoon kosher salt
● ½ teaspoon freshly ground black pepper
● 1 (15-ounce) can cannellini beans, drained and rinsed; or 5 ounces dry
cannellini beans, soaked and cooked
● 2 skinless cooked chicken breasts, shredded
● 3 ½ ounces kale, stemmed and chopped
● Small bunch flat-leaf parsley, chopped
● 2 tablespoons parmesan cheese, finely grated
● Toasted bread and fresh thyme leaves, to serve

Directions
1. In a large stockpot, deep saucepan or Dutch oven, heat oil over
medium-low heat.
2. Add the onion and cook until softened and translucent, about 10
minutes.
3. Add the thyme and garlic. Cook until fragrant, about 1-2 minutes.
4. Add the carrots, celery, and potatoes. Add the chicken stock,
freshly ground black pepper, and kosher salt, then bring to a boil.
5. Over low heat, simmer the mixture for about 20 minutes.
6. Add the beans and cook for 4-5 minutes.
7. Add the chicken and cook for 2-3 more minutes.
8. Add the kale and simmer for 1-2 minutes or until wilted.
9. Season with more freshly ground black pepper and kosher salt to
taste.
10. Divide the soup into serving bowls, then top with the parmesan
cheese, parsley, and thyme.
11. Serve warm with the toasted bread.

Nutrition:
Calories: 412, fat: 9g, carbs: 52g, protein: 31g, sodium: 807mg

Sweet Potato Bean Soup

Preparation time: 10 minutes

Cooking time: 60 minutes
Servings: 6

Ingredients
● 2 tablespoons olive oil
● 1 medium onion, chopped
● 2-3 stalks celery, chopped
● ¼ teaspoon ground nutmeg
● 1 teaspoon ground turmeric
● 1 teaspoon kosher salt
● ½ teaspoon freshly ground black pepper
● 1 cup dry adzuki beans, soaked and cooked
● 2 medium sweet potatoes, coarsely chopped
● 1 cup kale, stemmed and torn into small pieces
● 6 cups water
● ½ cup flat-leaf parsley, chopped

Directions
1. In a medium to large stockpot/deep saucepan/Dutch oven, heat oil
over medium heat.
2. Add the celery, onion, ground nutmeg, ground turmeric, and
freshly ground black pepper. Cook until the onion has softened,
about 4-5 minutes.
3. Add the water and beans, then bring to a boil over medium-high
heat.
4. Simmer for 20 minutes.
5. Add the kale and potatoes, then bring to a boil again. Cook for
about 30 minutes or until the potatoes are tender.
6. Season to taste with kosher salt, then top with the parsley.
7. Serve warm.

Nutrition:
Calories: 191, fat: 6g, carbs: 25g, protein: 5g, sodium: 558mg
 Bread and Flour
Bean Salsa with Tortilla Chips

Preparation time:10 minutes

Cooking time: 5 minutes
Servings: 12

Ingredients
● 1 (15-ounce) can whole-kernel corn, drained
● ½ cup yellow onion, chopped
● 1 (15-ounce) can black-eyed peas, drained and rinsed; or 5 ounces dry
black-eyed peas, soaked and cooked
● 1 (15-ounce) can black beans, drained and rinsed; or 5 ounces dry
black beans, soaked and cooked
● ½ cup green bell pepper, cored and chopped
● 1 (4-ounce) can diced jalapeno peppers
● 1 (14.5-ounce) can diced tomatoes, drained
● 1 cup Italian-style salad dressing
● ½ teaspoon garlic salt

For the tortilla chips

● 6 (7½ inches each) flour tortillas, cut into 8 wedges
● Cooking spray or olive oil for greasing

Directions
1. In a large mixing bowl, add the corn, onion, beans, black-eyed
peas, bell pepper, jalapeno peppers, and diced tomatoes and mix
well.
2. Add the salad dressing and garlic salt and combine.
3. Refrigerate for 8 hours or overnight for the flavors to blend.
4. Preheat the oven on the BROIL setting. Grease a baking dish with
cooking spray or cooking oil.
 5. Arrange the tortilla wedges on the baking dish and broil for 1-2
minutes. Flip the wedges and broil for 1-2 minutes or until evenly
browned.
6. Serve the tortilla chips with the prepared bean salsa.

Nutrition:
Calories: 155, fat: 6.5g, carbs: 20.5g, protein: 5g, sodium: 948mg

Cheesy Black Bean Nachos

Preparation time:5 minutes

Cooking time 10 minutes
Servings: 4

Ingredients
● 1 (15-ounce) can black beans, drained and rinsed; or 5 ounces dry
black beans, soaked and cooked
● 1 (14.5-ounce) can diced tomatoes, drained
● 3-4 jalapeno peppers, seeded and sliced
● 4 cups multigrain tortilla chips
● 1 cup cheddar cheese, shredded

Optional toppings:
Chopped cilantro, sour cream, and sliced jalapeno

Directions
1. Preheat the oven to 350 ⁰ F (175 ⁰ C). Grease a baking dish or
baking sheet with cooking spray or cooking oil.
2. In a medium mixing bowl, combine the beans, tomatoes, and
jalapenos.
3. Arrange the tortilla chips on the bottom of the baking dish. Top
with the bean mixture and cheddar cheese.
4. Bake for 10-12 minutes or until the cheese is melted.
5. Serve warm with the toppings of your choice.

Nutrition:
Calories: 371, fat: 17g, carbs: 42 g, protein: 15g, sodium: 672mg
 Bean Toasts

Preparation time: 5 minutes

Cooking time: 5 minutes
Servings: 4

Ingredients
● 2 tablespoons unsalted butter
● 1 cup spring onion, chopped (whites only)
● 1½ tablespoons garlic, minced
● 1 medium bell pepper, chopped
● 2 cup baked beans
● 2½ tablespoons crushed red pepper flakes
● 2½ tablespoons ketchup
● 2 teaspoons dried oregano
● Kosher salt, to taste
● 4 bread slices, toasted
● 1 bunch cilantro, chopped
● Grated cheese of choice, optional

Directions
1. In a medium saucepan or skillet, heat the butter over medium heat
until melted.
2. Add the spring onion and garlic, then cook until translucent and
softened.
3. Add the bell pepper and cook for 1-2 minutes.
4. Mix in the beans, crushed red pepper flakes, ketchup, oregano, and
salt. Cook for 2-3 minutes.
5. Spoon the bean mixture evenly over the toasted bread slices.
6. Add the cilantro and grated cheese evenly over the bean mixture
on each slice.
7. Serve warm.

Nutrition:
Calories: 274, fat: 8g, carbs 43g, protein: 9g, sodium: 785mg
Snacks and Desserts
Black Bean Avocado Brownie

Preparation time: 10 minutes

Cooking time: 38 minutes
Servings: 9

Ingredients
1 (15-ounce) can black beans, drained and rinsed; or 5 ounces dry black
beans, soaked and cooked
½ cup unsweetened cocoa powder
3 large eggs
¼ cup vegetable oil or melted coconut oil
¾ cup granulated sugar
¼ teaspoon kosher salt
1 teaspoon baking powder
1 teaspoon pure vanilla extract
1 medium avocado, pitted and peeled
1 cup dark chocolate chips

Directions
1. Preheat the oven to 350 ⁰ F (175 ⁰ C). Grease an 8 by 8 inch
baking dish with cooking spray or cooking oil.
2. In a food processor or blender, add all the ingredients except the
chocolate chips. Blend until you get a smooth, rich mixture.
3. Add the brownie mixture to the baking dish and top with the
chocolate chips.
4. Bake for about 35-40 minutes or until a toothpick comes out clean.
5. Let cool for 10-15 minutes.
6. Slice and serve warm.
7. To store, refrigerate in an air-tight container for 4-5 days.

Nutrition (per brownie)

Calories: 212, fat: 15g, carbs: 32g, protein: 5.5g, sodium: 193mg

Bean Peanut Butter Blondies

Preparation time: 10 minutes

Cooking time: 20 minutes
Servings: 9

Ingredients
● 1 (15-ounce) can butter beans, drained and rinsed; or 5 ounces dry
butter beans, soaked and cooked
● ⅓ cup honey or maple syrup
● ½ cup natural peanut butter
● ¼ teaspoon kosher salt
● 2 teaspoons vanilla extract
● ¼ teaspoon baking powder
● ¼ teaspoon baking soda
● ⅓ + ¼ cup dark chocolate chips

Directions
1. Preheat the oven to 350 ⁰ F (175 ⁰ C). Grease an 8 by 8 inch pie
pan or baking dish with cooking spray or cooking oil.
2. In a food processor or blender, add the beans. Blend on pulse mode
to puree the beans.
3. Add the honey/maple syrup, peanut butter, kosher salt, vanilla
extract, baking soda, and baking powder.
4. Blend until you get a smooth, rich mixture.
5. Add ⅓ of the chocolate chips, then blend again.
6. Add the chocolate mixture to the pie pan/baking dish, then top
with the remaining chocolate chips.
7. Bake for 20-25 minutes or until a toothpick comes out clean.
8. Let cool for 10-15 minutes.
9. Slice and serve warm.

Nutrition:
Calories: 221, fat: 10g, carbs: 27g, protein: 9g, sodium: 311mg
 White Navy Bean Carrot Blondies

Preparation time: 10 minutes

Cooking time: 25 minutes
Servings: 9

Ingredients
● ½ cup old-fashioned oats
● ¼ cup creamy peanut butter
● ¼ teaspoon kosher salt
● ½ teaspoon baking powder
● ½ cup maple syrup
● 1 teaspoon pure vanilla extract
● 1 (15.5-ounce) can white navy beans, drained and rinsed; or 5 ounces
dry white navy beans, soaked and cooked
● 1 cup carrots, peeled and shredded
● ¼ cup chocolate chips

Direction
1. Preheat the oven to 350 ⁰ F (175 ⁰ C). Grease an 8 by 8 inch pie
pan or baking dish with cooking spray or cooking oil.
2. In a food processor or blender, add the oats. Blend on pulse mode
until you get a flour-like consistency.
3. Add the peanut butter, kosher salt, baking powder, maple syrup,
vanilla extract, beans, and carrots to the blender.
4. Blend until you get a smooth, rich mixture.
5. Add the mixture to the pie pan/baking dish, then top with the
remaining chocolate chips. You can also add more shredded
carrots on top if desired.
6. Bake until the edges start to brown, about 20-25 minutes.
7. Let cool for 10-15 minutes.
8. Slice into squares and serve warm. To store, refrigerate for up to 5-
7 days in an air-tight container.

Nutrition:
Calories: 185, fat: 5g, carbs: 30g, protein: 6g, sodium: 114mg
 Garbanzo Bean Chocolate Cake

Preparation time: 15 minutes

Cooking time: 40 minutes
Servings: 12

Ingredients
● 1 ½ cups semisweet chocolate chips
● 1 (19-ounce) can garbanzo beans, drained and rinsed; or 6 ounces dry
garbanzo beans, soaked and cooked
● 4 large eggs
● ¾ cup granulated sugar
● ½ teaspoon baking powder
● 1 tablespoon confectioner’s sugar

Direction
1. Preheat the oven to 350 ⁰ F (175 ⁰ C). Grease a 9-inch round cake
pan or baking dish with cooking spray or cooking oil.
2. Melt the chocolate in the microwave or in a double boiler over
medium-high heat. Melt for 2 minutes while stirring regularly.
3. In a food processor or blender, add the eggs and beans. Blend until
you get a smooth, rich mixture.
4. Add the baking powder and sugar. Blend again.
5. Add the melted chocolate and blend until smooth.
6. Add the cake mix to the cake pan/baking dish. Bake for about 40
minutes or until a toothpick comes out clean.
7. Let cool for 10-15 minutes.
8. Dust with the confectioner’s sugar, slice and serve warm.

Nutrition:
Calories 227, fat 8.5 g, carbs 37 g, Protein 5 g, sodium 180 mg

Black Bean Choco Truffles

Preparation time: 20 minutes

Cooking time: 30 seconds
Servings: 10

Ingredients
For the truffles:
● ¼ cup unsweetened cocoa powder
● ½ teaspoon pure vanilla extract
● 1 (15-ounce) can black beans, drained and rinsed; or 5 ounces dry
black beans, soaked and cooked
● 1 ripe medium avocado, pitted and peeled
● ½ cup dark chocolate chips
● ½ teaspoon coconut oil

For the chocolate coating:

● 1 cup dark chocolate chips
● 1 teaspoon coconut oil
● Sea salt, to taste
● Shredded coconut, optional

Direction
1. In a food processor or blender, add the vanilla extract, cocoa
powder, beans, and avocado.
2. Blend everything until you get a smooth, rich mixture.
3. Melt the chocolate chips and coconut oil in the microwave or in a
double-boiler over medium-high heat. Melt for 2 minutes while
stirring regularly.
4. Add the melted chocolate to the bean mixture. Mix until well-
combined.
5. Add the mixture to a large bowl and refrigerate until the batter
firms up, about 10-20 minutes.
6. Form truffle balls from the mixture (about 1-2 tablespoons of
batter per truffle).
7. Arrange the truffles on a baking sheet lined with parchment paper.
Refrigerate until they are well-set.
8. To make the coating, melt the chocolate chips and coconut oil in
the microwave or in a. double boiler over medium-high heat. Melt
for 2 minutes while stirring regularly.
 9. Roll the truffles into the melted chocolate until they are covered
evenly and arrange them on a baking sheet lined with parchment
paper.
10. Sprinkle the sea salt and shredded coconut on top if desired.
Refrigerate the truffles for 5 more minutes.
11. Serve chilled.

Nutrition:
Calories: 33, fat: 2g, carbs: 3g, protein: 1g, sodium: 73mg

Chocolate and Peanut Butter Bites

Preparation time: 10 minutes

Cooking time: 5 minutes
Servings: 12

Ingredients
For the dough:
● 1 (15.5-ounce) can chickpeas, drained and rinsed; or 5 ounces dry
chickpeas, soaked and cooked
● 1 teaspoon pure vanilla extract
● 3 tablespoons maple syrup
● 1 tablespoon vegetable oil
● 2 tablespoons peanut butter powder
● ½ cup peanut butter, smooth or chunky
● ¼ teaspoon kosher salt
● ¼ cup chocolate chips

For the chocolate drizzle:

● ¼ cup chocolate chips
● ½ teaspoon coconut oil
● ¼ teaspoon sea salt, optional

Direction
1. Line a baking sheet with parchment paper.
2. In a food processor or blender, add the chickpeas. Blend on pulse
mode until the chickpeas have completely broken down.
 3. Add the vanilla extract, maple syrup, oil, powdered peanut butter,
peanut butter, vanilla, and salt to the blender. Blend for about 1
minute until the mixture is smooth.
4. Add the mixture to a bowl and stir in the chocolate chips.
5. Refrigerate for about 5 minutes or until the batter firms up.
6. Roll into balls of around 1 inch.
7. Transfer the balls to the prepared baking sheet.
8. To make the chocolate drizzle, melt the chocolate chips and
coconut oil in the microwave or in a double boiler over medium-
high heat. Melt for 2 minutes while stirring regularly.
9. Drizzle the sauce over the prepared dough bites. Sprinkle sea salt
on top, if desired.
10. Refrigerate for 5 more minutes, then serve chilled.

Nutrition:
Calories: 125, fat: 8g, carbs 11g, protein: 5g, sodium: 208mg

Walnut Bean Dip

Preparation time: 5 minutes

Cooking time: 0 minutes
Servings: 6

Ingredients
● 1 (15-ounce) can white beans, drained and rinsed; or 5 ounces dry
white beans, soaked and cooked
● 1 tablespoon extra-virgin olive oil
● 2 tablespoons lime juice
● 1 canned Adobo chipotle pepper (do not drain sauce)
● Kosher salt, to taste
● 1-2 garlic cloves, smashed
● ½ cup California walnuts, chopped
● ⅓ cup lightly packed cilantro leaves

Directions
 1. In a food processor or blender, add the beans, olive oil, salt, garlic,
lime juice, chipotle pepper, and 2 tablespoons of the sauce from
the canned chipotle.
2. Blend until you get a smooth, rich mixture.
3. Add the walnuts and cilantro, then blend until the walnuts are
roughly chopped.
4. Add the mixture to a bowl and then cover and refrigerate to chill.

Nutrition:
Calories: 130, fat: 9g, carbs: 12g, protein: 4g, sodium: 320mg

Bacon Lima Bean Dip

Preparation time:15 minutes

Cooking time: 20 minutes
Servings: 4-6

Ingredients
● ¼ cup loosely packed flat-leaf parsley
● Zest and juice of ½ lemon
● 1 (10-ounce) box frozen lima beans, thawed
● 2 cloves garlic, smashed
● ¼ cup extra-virgin olive oil
● 2½ teaspoons Kosher salt
● 2 slices bacon
● Vegetable sticks and pita chips, to serve

Directions
1. In a medium saucepan or skillet, add bacon and cook over medium
heat until evenly crisp and brown. Drain over paper towels, discard
the bacon grease, and crumble the bacon onto a plate.
2. In a deep saucepan, add water and 1 teaspoon of Kosher salt.
3. Add the lima beans and boil over medium-high heat for 18-20
minutes until they have softened. Drain and rinse the beans, then
set aside to cool.
 4. In a food processor or blender, add the parsley, lemon zest, lemon
juice, lima beans, garlic, and 1½ teaspoons kosher salt.
5. Blend until you get a smooth, rich mixture.
6. While blending, drizzle in the olive oil and continue to blend until
well-combined.
7. Add the mixture to a large bowl and top with the crumbled bacon.
8. Serve the dip with vegetable sticks and pita chips.

Nutrition:
Calories: 277, fat: 19g, carbs: 18g, protein: 7g, sodium: 422 mg

Artichoke Bean Dip

Preparation time: 5 minutes

Cooking time: 0 minutes
Servings: 4-6

Ingredients
● 1 (7-ounce) artichoke heart, roughly chopped
● 1 teaspoon garlic, minced
● 1 (14-ounce) can cannellini beans, drained; or 5 ounces dry cannellini
beans, soaked and cooked
● 2 tablespoons lemon juice
● 1½ tablespoons extra-virgin olive oil
● 1 tablespoon flat-leaf parsley, chopped
● Freshly ground black pepper and kosher salt, to taste
● Extra-virgin olive oil, paprika, and chopped flat-leaf parsley, to
garnish
● Pita chips, for serving

Directions
1. In a food processor or blender, add the artichoke hearts, garlic,
beans, and lemon juice.
2. Blend until you get a smooth, rich mixture.
3. Add the olive oil while the blender is running, then blend until
smooth. Add some water (1-2 tablespoons) if the mixture is too
 thick.
4. Add the parsley, freshly ground black pepper, and kosher salt.
Blend well.
5. Add the mixture to a large bowl and drizzle some more olive oil on
top.
6. Cover and refrigerate to chill.
7. When ready to serve, top with the paprika and flat-leaf parsley.
8. Serve with some pita chips.

Nutrition:
Calories: 148, fat: 4g, carbs: 19g, protein: 7g, sodium: 358mg

Garlic Cannellini Bean Spread

Preparation time: 15 minutes

Cooking time: 45 minutes
Servings: 4

Ingredients
● 1 bulb of garlic
● 1¼ teaspoon extra-virgin olive oil
● ¼ cup cilantro leaves, loosely packed
● 1 (15-ounce) can of cannellini/Great Northern beans, drained and
rinsed; or 5 ounces dry cannellini/Great Northern beans, soaked and
cooked
● ¼ teaspoon kosher salt
● ¼ teaspoon freshly ground black pepper

Directions
1. Preheat the oven to 400 ⁰ F (200 ⁰ C).
2. Peel the bulb of garlic. Using a knife, cut off the top.
3. Place the garlic in a roasting pan and drizzle with 1 teaspoon extra-
virgin olive oil to lightly coat.
4. Roast for about 45 minutes. Set aside to cool.
5. In a food processor or blender, add the cooled garlic, cilantro
leaves, beans, freshly ground black pepper, and kosher salt.
 6. Blend until you get a smooth, rich mixture.
7. Drizzle more olive oil and continue to blend until you get your
desired consistency.
8. Serve fresh or cover, refrigerate, and serve chilled.

Nutrition:
Calories: 32, fat: 1g, carbs: 5g, protein: 1g, sodium: 73mg

Cheesy Black Bean Spread

Preparation time: 5 minutes

Cooking time: 0 minutes
Servings: 12

Ingredients
● ½ cup low-fat cottage cheese
● 2 green onions, chopped
● 1 ½ cups dry black beans, soaked and cooked
● 3 tablespoons hot salsa
● 2 cloves garlic, minced
● 1 teaspoon hot pepper sauce
● 1 teaspoon ground coriander
● 2 teaspoons ground cumin
● Freshly ground black pepper and kosher salt, to taste

Directions
1. In a food processor or blender, add the cottage cheese, green
onions, black beans, salsa, garlic, hot pepper sauce, ground
coriander, ground cumin, freshly ground black pepper, and kosher
salt.
2. Blend until you get a smooth, rich mixture.
3. Drizzle some olive oil or water over the mixture and continue to
blend until you get your desired consistency.
4. Serve fresh or cover, refrigerate, and serve chilled.

Nutrition:
Calories: 96, fat: 1g, carbs: 16.5g, protein: 7g, sodium: 67mg

Black Bean Corn Fritters

Preparation time: 10 minutes

Cooking time: 10-15 minutes
Servings: 16

Ingredients
● 1 (14-ounce) can black beans, drained and rinsed
● 1 small bunch cilantro, finely chopped
● 1½ cups corn, fresh or frozen (if frozen, make sure to thaw)
● ½ teaspoon ground turmeric, optional
● ½ teaspoon baking powder
● ¾ teaspoon kosher salt
● Freshly ground black pepper, to taste
● 1 cup all-purpose flour or chickpea flour
● ½ cup water
● Extra-virgin olive oil, for frying
● Guacamole, avocado, or dip of your choice

Directions
1. Mash the beans in a medium mixing bowl using a potato masher.
2. Add the corn, cilantro, ground turmeric (if using), baking powder,
freshly ground black pepper, kosher salt, and flour.
3. Combine well. Add some water and combine until smooth.
4. In a large pot/deep-frying pan, add oil so it’s 1 inch high and heat
until shimmering over medium-high heat.
5. Once hot, drop spoonfuls of the mixture into the pan and fry until
golden brown, about 2-3 minutes per side.
6. Drain the fat on a plate lined with a paper towel.
7. Serve with guacamole, avocado, or a dip of your choice.

Nutrition:
Calories: 65, fat: 2g, carbs: 9.5g, protein: 2.5g, sodium 212mg
Beverages
Blueberry Bean Smoothie

Preparation time: 5 minutes

Cooking time: 0 minutes
Servings: 3-4

Ingredients
● 1 (15.5-ounce) can cannellini beans, drained and rinsed; or 5 ounces
dry cannellini beans, soaked and cooked
● 1 medium frozen banana, peeled
● 1 cup frozen blueberries
● ½ cup plain Greek yogurt
● 1½ cups vanilla-flavored almond milk

Directions
1. In a food processor or blender, add all the smoothie ingredients.
2. Blend until you get a smooth, rich mixture.
3. In a tall glass, pour the freshly made smoothie and enjoy.

Nutrition (per cup)

Calories: 360, fat: 1.2g, carbs: 33.5g, protein: 10g, sodium: 352mg

Black Bean Chocolate Smoothie

Preparation time:5 minutes

Cooking time: 0 minutes
Servings: 2

Ingredients
● 2 bananas, frozen and chopped
● ½ cup cooked black beans (pre-soaked), drained
● 4 Medjool dates, pitted
● 1 tablespoon cashew butter
 ● 2 tablespoons cocoa/cacao powder
● 1½ cups soy milk or milk of your choice

Directions
1. In a food processor or blender, add all the smoothie ingredients.
2. Blend until you get a smooth, rich mixture.
3. In a tall glass, pour the freshly made smoothie and enjoy.

Nutrition:
Calories: 362, fat: 9g, carbs: 59g, protein: 16g, sodium: 115mg
Conclusion
There are so many ways to cook beans using different appliances. I mainly
cook my beans in a slow cooker. The slow simmering produces a rich broth
that my family loves. I also love to cook beans on the stove for a great
depth of flavor. Garbanzo beans cooked on the stove produce a rich broth
and I use the broth in place of chicken broth in some recipes. I always use
the high setting when cooking beans in the slow cooker. Cooking on low
takes much longer.
There are also numerous appliances available to cook rice. I personally use
the stove top or a slow cooker to cook rice. I like to use the slow cooker
since I can prepare large quantities of rice for the freezer.
I use canned beans or home cooked beans for most of my recipes. Listed
below is some important quantity conversation information for beans.
1 lb. of dried beans equals 2 cups of dry beans or about 6 cups of cooked
beans.
A can of drained beans equals about 1 1/2 cups of dry beans.

Cooked beans can be frozen for up to 3 months. I freeze my beans in 2 cup

increments. You can freeze the beans with or without the cooking liquid. To
thaw frozen beans, place them in the microwave on the defrost setting or
place the beans in the refrigerator overnight. Dried beans can be stored for
up to 6 months. Some say you can keep them longer but I find the beans do
not soften upon cooking. Canned beans may be kept for up to 1 year in a
cool pantry.
Some say do not add salt or seasonings to your beans until the beans are
fully cooked. I add my seasonings to the beans when I start cooking them.
The seasonings add a depth of flavor to both the beans and the broth.
Most beans can be substituted for another bean in any given recipe. Pinto
beans, great northern beans, navy beans and black beans are good
substitutes for each other. The flavors will be slightly different especially
with black beans. My family does not seem to mind the changes. I add 2
cups of pinto beans, lentils, red kidney beans, black beans or great northern
beans to spaghetti sauce for extra nutrition and fiber. Adding beans to
spaghetti and reducing the meat was a key in getting my family to eat less
meat.
Seasoning really complements beans so be generous with your seasoning.
Salt, black pepper, cumin, onion, powder, garlic powder, oregano, chili
powder and basil work well with beans. Do not add tomatoes or acidic
foods until the beans are almost fully cooked. The acidic nature will
toughen the skin on the beans. Follow the recipe guidelines for best results.
Add cooked beans to salads for extra protein. I reduce the meat in dishes
and add 1 cup cooked beans. Reducing the meat by 1/4 in a recipe and
adding 1/2 cup cooked beans is a great way to introduce beans to your
family. Slowly increase the beans and reduce the meat and your family will
soon not notice the difference.
There are several methods for soaking beans. I always soak beans before
cooking. It does help eliminate gas and the cooking time is also reduced. Do
not soak dried black eye peas, lentils or green peas.

Traditional Soak
Add the beans to a pot with a lid. For every cup of dry beans, add 2 cups of
cold water. Place a lid on the pot and soak the beans for at least 12 hours
but no longer than 24 hours. I regularly soak pinto and great northern beans
for 24 hours. You will see bubbles form on top of the water and this means
the gas is being released from the beans. Do not soak beans for longer than
24 hours or they may start sprouting.
Quick Soak
For every cup of dried beans, add 2 cups of cold water to a large pot. Place
the pot on the stove over medium high heat. Bring the beans to a boil and
boil for 2 minutes. Remove the beans from the heat and place a lid on the
pot. Let the beans soak for 1 hour.
Refrigerator Soak
Dried beans can be soaked for up to 48 hours in the refrigerator. For every
cup of dried beans, add 3 cups of cold water to the pot. Keep the beans
covered while soaking.
Rice Cooking Tips
Always bring the water to a boil before adding the rice. It is important to
cook rice with a lid on the sauce pan. The rice will absorb the water and
cook evenly. You can cook rice without a lid on the pan, but you will need
to add more water to the recipe and the cooking time may be longer. The
rice may also be mushier if cooked this way. Only cook until the rice is
tender or the rice will be gummy.
When cooking rice for a savory dish or rice bowls, I always cook the rice in
vegetable or chicken broth and add onion and garlic to the rice while
cooking for extra flavor. You can also try cooking the rice in wine, beer or
fruit juices to achieve different flavors. Keep dried minced onion and jarred
minced garlic on hand to add to rice.
Add a few drops of Tabasco sauce to the boiling water when cooking rice to
perk up the flavor of the rice. Adding 2 teaspoons of vinegar to the boiling
can also give the rice a better flavor. You can also use fresh lemon juice
instead of vinegar.
Do not stir the rice after it comes to a boil. It will make the rice gummy.
Cooked rice will keep about 5 days in the refrigerator. You can freeze
cooked rice for 3 months. Freezing rice makes it handy to use in recipes. I
freeze rice in 1 cup portion sizes. You do not have to thaw the rice if you
are using it in a casserole or main dish.
To reheat rice, add 2 tablespoons of water to each cup of leftover rice. Heat
the rice in a microwave or in a saucepan. Place the pan over low heat and
let the rice simmer until hot and fluffy.
Do not leave cooked rice in the pan for more than 10 minutes. The rice will
start to cool and gel. This makes for really unappetizing rice. Remember
you can use leftover rice to thicken soups instead of flour or cornstarch.
Some find that rice is bland and needs a lot of seasonings, so be generous
when seasoning with herbs and spices.
 Book 10
The Prepper’s Canning
Cookbook
100+ Canning Recipes for Surviving Any
Crisis
Introduction
If canning and preserving sound like a lot of effort and you don’t think you
can be bothered to do it yourself, you should still consider the benefits of
such a practice. Canning and preserving may seem like an unnecessary
hassle at first, but they can be really beneficial. First of all, if you're the
kind of person who likes to stay prepared for anything, then this food
preservation method is perfect for your lifestyle. Secondly, canning allows
you to get good nutrition from your food without having to worry about
spending a lot of money. You can save a considerable amount of money if
you take the time to do the work yourself.

It may seem like a lot of work at first, but don't underestimate how much
canning your own food will help you financially if you take the time to do it
properly. Many people go out and buy their food pre-prepared from grocery
stores but canning is a fantastic way to cut back on your yearly food
expenses and you can also enjoy really tasty food that the whole family will
love.

It is generally true that most healthy food products have a slightly heftier
price tag, even if they're made from the same ingredients as the normal
products on the grocery store’s shelves. Take the time to do some research
about the benefits of making and preserving your own food, and you will
soon see that it truly is worth all the time and effort you put into it. This is
the best way to save money without sacrificing quality.

Benefits of Homemade Canning and Preserving

What are the benefits of homemade canning and preserving?

One of the main advantages of canning food at home is that it will save you
a considerable amount of money each year. However, there are a lot of other
benefits that you can reap from this kind of preservation method. Not only
will you have access to really nutritious food sources that last a really long
time in your pantry but your homemade products will not contain the many
additives and preservatives that are commonly found in commercially
canned foods. It is important to note that there is a huge variety of recipes
for canning food, for example, you can make your own homemade spicy
hot sauce as well as pickled veggies, meats, broths, soups, canned fruit,
jams and jellies, and many more. Canning foods does not mean you
sacrifice on quality or taste; in fact, canned foods are really delicious in
their own right. So once you have gotten the process of canning under your
belt, you can look forward to making wonderful homemade dishes for your
family and friends to enjoy.
Canning and preserving foods in class jars is a long-established practice but
more and more people are opting to incorporate this simple, healthy food
preparation method into their. lifestyles. You too can go back to a simplicity
that will work better for you and your family without all of the
complications and costs associated with commercial food.

There are several things that you need to know before you decide to make
homemade canned foods. For instance, you will need to get your hands on
some special equipment; you will need a pressure canner or an ordinary pot
with a lid. Remember, you should always make sure that you follow the
instructions included with the appliance in order to get the best results.
You'll, of course, also need a lot of jars and lids.

If you decide to preserve your own fruits and veggies, they will need to be
in season and be the freshest produce that you can get your hands on. The
end product is great for making smoothies or juices.

There are several reasons why people prefer to use glass jars for storing
food. They are clear, which means that you'll be able to see what's inside
them. Some plastic containers cannot do this because they're too dark to
allow this view. Another benefit of glass jars is that they're reusable, unlike
plastic containers that are one-time use only, especially if it has BPA in
them. There is also a huge choice of glass jars with seals on them, which is
essential to prevent oxygen from entering or exiting the jar. The contents
will stay in and remain there until you open the sealed jar.
You may not know what the exact procedure is when it comes to making
homemade canned foods. However, there are several simple steps to follow
that you should easily get the hang of. You'll need to ensure that every jar
has been thoroughly washed before you start out with your preservation
session since you won't be able to preserve your food if they aren't cleaned
properly. It's also important to make sure that your lids are also boiled for
10 minutes in order for them to seal properly, just like a can, because a jar
doesn't have a bottom to it as a can does..You should also prepare all of
your food items before starting your canning session, including washing
them well and cutting and trimming your fruits, veggies or meat. If you do
all these things beforehand, it will be easier for you to start the canning
process itself. You should also ensure that your surfaces are also completely
clean before starting your canning session. Please note: when you're making
homemade canned foods, you should always carefully follow the
instructions that are given on the can or jar packaging.

Canning, Pickling, and Preserving: What are the Differences

Produce is in abundance during the summer months, and it's often difficult
to keep up with canning and preserving. It may seem like every family has
their own twist on their favorite homemade canned goods, and it can be
tough to decide which canning method you should use. But don't worry —
we've got you covered!

We'll be going over what produce preservation methods you can choose:
canning, pickling, or preserving? Let's start with canning: one of the most
common methods of canning is pressure-canning. In this method, the heat
seals the food safely in a sterilized airtight jar for future use. This process
sterilizes the jar by heating it in boiling water for 10 minutes before filling
it with your canned goods. We understand that you may not currently have a
pressure canner to clean, sterilize and use around your family, which is why
we'll be discussing other forms of canning as well.

First off, there's water bath canning or cold-pack canning. When you're
using a boiling-water bath for your canned goods, make sure that you heat
the water until it reaches a rolling boil before adding the jars. In other
words, never fill your pots with cold tap water! Your jars will crack from
the sudden drop in temperature if you do this. You'll also want to make sure
that your jars are covered with water throughout the entire process. This is
because you need to make sure that all of the surfaces of the food inside of
the jar are sterilized. When you're filling your jars with fresh-canned goods,
use a ladle rather than pouring it straight from the pot to prevent
contaminating your food.

Another option for canning is pressure-canning, which acts as a double

seal over your canned goods. This means that when you're pressure-
canning, you not only have to heat up the jars in boiling water for 10
minutes before filling them but also after they've been filled with food. This
extra step serves as another barrier between your food and the outside world
so that it's completely safe by the time you open the jar.

The last method of canning is high-pressure canning, which is a pretty

extreme type of preservation. With high-pressure canning, you boil your
jars in a pressure canner for three minutes at a higher pressure than in
boiling water bath canning. This extra time also makes sure that all of your
food gets sterilized from scratch before you open your jar of hot goodness.

Now let's talk about pickling: when you're pickling food, you preserve your
vegetables without heating them up. When you're preparing to pickle food,
it's important to make sure that your veggies are crisp.

This brings us to preserving: unlike canning and pickling, preserving

leaves your food in its original state. When you're using the water-bath
method of preserving, all you have to do is place fruits or vegetables into
jars with hot liquid and seal them.

Just remember that when you're canning or preserving food, it's important
to make sure that all surfaces of your food contact the liquid so that the
entire thing is sterilized. This helps keep your family safe by making sure
there aren't any nasty microorganisms hanging out in your preserves!
 The Basics of Canning and Preserving Foods

There are two main methods of canning: water bath canning and pressure
canning. The method you choose will generally depend on the type of food
you are canning. Acidic foods work fine with the water bath canning
technique. For others, such as vegetables and meats, you'll want to invest in
a pressure canner. You'll want to use this technique when you're making
relishes, jams, pickles, fruits, salsas, condiments, and vinegar.

Water Bath Canning

For water bath canning, you're basically placing your food in a jar, wiping
down the rims, affixing the lid to the jar, boiling the jars, and then removing
them when it's safe. Here are more detailed instructions for this canning
method:
First, make sure your jars, lids, and bands work before you use them. Don't
use jars that are chipped, scratched, or compromised in any way. You don't
want them to break during the canning process. Wash your jars, lids, and
bands in warm water with soap, and dry them thoroughly. You don't have to
do any excessive sterilization. As long as they are clean, you will be fine.

Heat the jars in hot water while you prepare the food. It should not be
boiling water, and you don't have to cover the jars. Simply let them rest in a
pot that's half-full with hot water. It will prevent the jars from breaking
when you put hot food inside them.

Prepare your recipe with whatever foods you plan to can. Remove the hot
jar from the water, using a jar lifter. Fill the jars with your food, using a
large spoon or a funnel. Leave at least one half an inch of space at the top of
your jar. Remove any air bubbles by pressing down on the food with a
spatula or spoon. Remove any food from the rim of the jar by wiping it
clean with a damp cloth. Apply the band and the lid until it is tight. Place
your jars in your large pot of water, allowing the water to cover the jars
completely. Heat the water until it boils. Processing time will depend on
your recipe. When it's done, remove the jars and allow them to sit at room
temperature. You'll want to leave them undisturbed for at least 12 hours.

Pressure Canning
When you want to preserve non-acidic foods like meats, seafood, and most
vegetables, you need to use a pressure canner. You're following the same
process, but the level of heat is far more extreme in order to protect the
flavor and ensure food safety. The pressurized process removes the threat of
bacteria.

Foods Suitable for Canning

Pressure canning can be used to preserve both high-acid foods and low-
acid foods. Examples of low-acid foods are:
● Banana
● Seafood
● Dairy products
● Vegetables
● Poultry

Examples of high-acid foods are:

● Meat
● Grains
● Legumes
● Egg
● Fish
● Beans

Canning Equipment
Before diving into the instructions, let us quickly take a look at some of the
equipment you need to begin pressure canning. The following are the basic
tools and appliances required to begin pressure canning.
● Pressure canner
● Canning jars
● Lids
● Jar lifter
● Stirrer
 ● Timer
● Spoon
● Mixing bowl
● Towels

Practicing pressure canning requires a level of expertise and attention. And

for this reason, a lot of people opt for easier alternatives which,
unfortunately, cannot replace pressure canning. However, you will find
pressure canning much easier if you follow the instructions outlined below.
Note that these instructions are applicable to canning all recipes of food.
You should, therefore, refer back to them in addition to the specific
instructions for preparing each recipe.

1. Place the pressure canner on your burner.

2. Insert the rack into the pressure canner.
3. Pour some water into a jar and place the jar on the rack in the pressure
canner.
4. Then cover the canner and seal it.
5. Set the burner to its highest heat level.
6. Leave the canner to steam for 10 minutes.
7. Add the weight.
8. Wait for the pressure gauge to signal that it has reached the expected
pressure which is usually 11 lbs.
9. Then, start timing.
10. At this point, you will adjust the burner's heat level to the
initially expected level signaled by the pressure gauge, and process for
five to fifteen minutes.
11. Afterwards, switch off the burner and allow the pressure canner
to cool off. Ensure you wait till the pressure is vented.
12. Remove the weight, open it up and fetch the jars. Then place
the jars on a cooling towel carefully and leave it for 8 to 10 hours.

Canning Safety Tips

There are a few safety tips that you should follow when you start
canning and preserving foods from home. Canning is a great way to store
and preserve foods, but it can be risky if not done correctly. If you follow
these following tips, you will be able to make canned foods in a safe
manner.

Choosing the Right Canner

The first step to safe home canning is choosing the right canner. First off,
know when to use a pressure canner or a water bath. Low acid foods
need to be canned using a pressure canner. High acid foods work well in
a simple water bath but can also be processed in a pressure canner. Use a
pressure canner that is specifically designed for canning and preserving
foods. There are several types of canners out there and some are just for
cooking food, not for preserving food and processing jars. Be sure that
you have the right type of equipment. Make sure your pressure canner is
the right size. If your canner is too small, the food in jars may end up
undercooked. Always opt for a larger canner as the pressure on the
bigger pots tends to be more accurate, and you will be able to take
advantage of the larger size and preserve more food at once! Before you
begin canning, check that your pressure canner is in good condition. If
your canner has a rubber gasket, it should be flexible and soft. If the
rubber is dry or cracked, it should be replaced before you start canning.
Be sure that your canner is clean and the small vents in the lid are free of
debris. Adjust your canner for high altitude processing if needed. Once
you are sure your canner is ready to go and meets all these guidelines, it
is time to start canning!

Opt for a Screw Top Lid System

There are many kinds of canning jars you can choose. However, the only
type of jar that is approved by the USDA is a mason jar with a screw top
lid. These are designated “preserving jars'' and are considered the safest
and most effective option for home preserving methods. Some jars are
not thought to be safe for home preservation despite being marketed as
canning jars. Bail Jars, for example, have a two-part wire clasp lid with a
rubber ring in between the lid and jar. While these were popular in the
past, it is thought that the thick rubber and lid does not provide a
sufficient seal, leading to a higher potential for botulism. Lightning Jars
should not be used for canning, as they are simply glass jars with glass
lids, with no rubber at all. That will not create a good seal! Reusing jars
from store-bought products is another poor idea. They may look like they
are in good condition, but they are typically designed to be processed in
a commercial facility. Most store-bought products do not have the two-
part band and lid system, which is best for home canning. In addition, the
rubber seal on a store-bought product is likely not reusable once you
open the original jar. You can reuse store-bought jars at home for storage
but not for canning and preserving.

Check Your Jars, Lids and Bands

As you wash your jars with soapy water, check for any imperfections.
Even new jars may have a small chip or crack and need to be discarded.
You can reuse jars repeatedly as long as they are in good condition. The
metal jar rings are also reusable; however, you should only reuse them if
they are rust free and undented. If your bands begin to show signs of
wear, consider investing in some new ones. Jar lids need to be new as the
sealing compound on the lid can disintegrate over time. When you store
your jars in damp places (like in a basement or canning cellar), the lids
are even more likely to degrade. Always use new lids to ensure that your
canning is safe and effective.

Check for Recent Canning Updates

Canning equipment has changed over the years, becoming higher tech
and therefore more efficient at processing foods. In addition to the
equipment becoming more advanced, there have also been many
scientific improvements, making canning safer when the proper steps are
taken. For example, many people used to sterilize their jars before
pressure canning. While this is still okay to do, it is not necessary, as
science has shown that any bacteria in the jars will die when heated to
such a high temperature in a pressure canner. Sterilization is an extra step
that you just do not need to do! Make sure that your food preservation
information is all up to date and uses current canning guidelines. Avoid
outdated cookbooks and reassess “trusted family methods” to make sure
they fit into the most recent criteria for safe canning. When in doubt,
check with the US Department of Agriculture’s Complete Guide to
Home Canning, which contains the most recent, up-to-date canning tips.

Pick the Best Ingredients

When choosing a food to preserve, always get the best quality food
possible. You want to use high quality, perfectly ripe produce for
canning. You will never end up with a jar of food better than the product
itself, so picking good ingredients is important for the taste of your final
product. In addition, produce that is past its prime can affect your ability
to successfully preserve it. If strawberries are over ripe, your jam may
come out too runny. If your tomatoes are past their prime, they may not
have a high enough pH level to be processed in a water bath. Pick your
ingredients well and you will make delicious preserved foods.

Clean Everything
Cleaning out your canner before using it is essential, even if you put it
away clean. Make sure to wipe your countertop well, making sure there
are no crumbs or residue. Wash your produce with clean, cold water and
do not forget to wash your hands! The cleaner everything is, the less
likely you are to spread bacteria into your jarred foods.

Follow Your Recipe

Use recipes from trusted sources and be sure to follow them to the letter.
Changing the amount of one or two ingredients may alter the balance of
acidity and could result in unsafe canning (especially when using a water
bath canner). Use the ingredients as directed and make very few changes
—none if possible. Adhere to the processing times specified by your
recipe. Sometimes the times may seem a little long, but the long
processing time is what makes these products safe to store on the shelf.
The processing time is the correct amount of time needed to destroy
spoilage organisms, mold spores, yeast and pathogens in the jar.
Therefore, as you may have guessed, it is extremely important to use the
times that are written in your recipe as a hard rule.

Cool the Jars

Be sure that you give your jars 12 hours to cool before testing the seal. If
you test the seal too early, it may break, as the jar is still warm, making
the rubber pliable. Be sure to cool the jars away from a
window or fan as even a slight breeze may cause the hot jars to crack.
Once cool, remove the metal band, clean it and save it for your next
canning project.

Don’t Risk It
If you suspect the food you have canned is bad, do not try to eat it, and
just toss it! Each time you open a jar of canned food, inspect it and check
for the following:
• Is the lid bulging, swollen or leaking at all?
• Is the jar cracked or damaged?
• Does the jar foam when opened?
• Is the food inside discolored or moldy?
• Does the food smell bad when you open the jar?

If you notice any of these warning signs in a food that you have canned,
throw it away. Do not taste it to check if it is good. It is not worth risking
your health to try the food after seeing one of the above signs. Luckily, it
is easy to spot a jar of food that has gone bad. Home canned food can
spoil for many reasons. A dent in the lid, a small crack in the jar, an
improper seal, or not enough processing time are all common errors that
may cause canned foods to go bad. Follow the exact canning directions
and you will never get a bad jar of food!
Soups, Stews and Broths
Canned Vegetable Soup
Preparation time: 5 minutes
Cooking time: 30 minutes
Servings: 7

Ingredients:
● 8 cups chopped tomatoes, peeled and cored
● 6 cups cubed potatoes, peeled
● 6 cups carrots, 3/4 inch slices
● 4 cups green lima beans
● 4 cups corn kernels, uncooked
● 2 cups celery, 1-inch slices
● 2 cups onions, chopped
● 6 cups water
● Optional: salt and pepper to taste

Directions:
1. Add the vegetables to a large saucepan and then add water.
2. Bring to a boil for about 25 minutes on high then reduce the heat to
low and simmer for about 5 minutes.
3. Season with pepper and salt if desired.
4. Scoop the hot soup into hot quart jars. Make sure you leave 1-inch
space from the top of the jar.
5. If needed, remove air bubbles by patting down with a spatula. Wipe
the rims of the jars using a clean damp towel.
6. Screw on the lids and place the quart jars in a pressure canner for
about 85 minutes at 11 pounds pressure if using a dial-gauge canner or
10 pounds pressure if using a weighted-gauge canner.

Nutrition:
Calories: 354, Total fat: 2.4g, Saturated fat: 0.4g, Carbs: 75.1g, Protein:
14.1g, Sugars: 17.1g, Fiber: 15.4g, Sodium: 110mg, Potassium: 2016mg
 Pressure Canned Chicken Soup
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 4

Ingredients:
● 16 cups chicken stock
● 1-1/2 cups celery, diced
● 3 cups chicken, diced
● 1 cup onion, diced
● 1-1/2 cups carrots, sliced
● Optional: 3 chicken bouillon cubes
● Optional: salt and pepper to taste

Directions:
1. Add the chicken stock, celery, chicken, onion, and carrots to a large
saucepan and bring to a boil on high heat for about 30 minutes.
2. Reduce the heat to medium-low and simmer for about 30 minutes.
3. Add the optional ingredients and cook until the bouillon cubes
dissolve.
4. Scoop the hot soup into hot jars and leave 1-inch of space from the
top.
5. If needed, remove any air bubbles by patting down with a spatula.
Wipe the rims of the jars using a clean damp paper towel.
6. Now add the 2-part metal lids.
7. Process the quart jars in a pressure canner for 90 minutes at 11 pounds
pressure if using a dial-gauge canner or 10 pounds pressure if using a
weighted-gauge canner.

Nutrition:
Calories: 293, Total fat: 5.7g, Carbs: 24.6g, Protein: 35.7g, Sugars: 13.4g,
Fiber: 6.6g, Sodium: 3376mg, Potassium: 1142mg

Canned Carrot and Ginger Soup

Preparation time: 5 minutes
Cooking time: 1 hour
Servings: 7

Ingredients:
● 3 tbsp butter
● 1 large peeled Spanish onion, diced
● 2 garlic cloves, whole and peeled
● 3 lbs peeled and sliced carrots
● 2 sliced ribs celery
● 3 tbsp fresh ginger, peeled and chopped
● 8 cups vegetable or chicken stock
● 1 tbsp coriander, ground
● 1/2 cup honey
● Salt and black pepper to taste

Directions:
1. Melt the butter in a stainless-steel stockpot over medium-high heat.
2. Add the onion, garlic, carrots, celery, and ginger and sauté for about
10 minutes. Stir frequently.
3. Add the stock and bring to a boil. Reduce the heat and simmer for 30-
35 minutes until the carrots are tender.
4. Remove from the heat then add the ginger, coriander, and honey.
5. Pour the soup into an immersion blender and blend until smooth.
6. Scoop the hot soup into warm jars and leave a 1-inch space from the
top.
7. If needed, remove any air bubbles. Wipe the rims of the jars using a
clean damp paper towel
8. Now attach the 2-part metal lids.
9. Process the jars in a pressure canner for 85 minutes at 11 pounds
pressure if using a dial-gauge canner or 10 pounds pressure if using a
weighted-gauge canner.

Nutrition:
Calories: 224, Total fat: 5.8g, Saturated fat 3.3g, Carbs: 43.5g, Protein: 3g,
Sugars: 31.1g, Fiber: 5.6g, Sodium: 1048mg, Potassium: 723 mg

Pressure Canned Tomato Soup

Preparation time: 1 hour
Cooking time: 15 minutes
Servings: 20

Ingredients:
● 20lbs rinsed tomatoes, cut into small chunks
● 10 tbsp divided lemon juice

Directions:
1. Place the tomatoes in a saucepan of boiling water then parboil them
for about 1-2 minutes until the skins begin to peel off.
2. Place a strainer into a large bowl.
3. Now remove and place the tomatoes into the strainer. Run them
through a food mill to get rid of skins and seeds.
4. Transfer the puree into the stockpot over low heat and keep it warm
until you are ready to process the cans.
5. Funnel the lemon juice and warm tomato puree into the canning jars.
Leave a 1-inch space from the top.
6. If needed, remove any air bubbles by patting them with a spatula.
Wipe the rims of the jars using a clean damp paper towel.
7. Now attach the 2-part metal lids.
8. Process quart jars in a pressure canner for 15 minutes at 11 pounds
pressure if using a dial-gauge canner or 10 pounds pressure if using a
weighted-gauge canner.

Nutrition:
Calories: 83, Total fat 0g, Carbs: 18g, Protein: 4g, Sugars: 12g, Fiber: 5g,
Sodium: 22mg, Potassium: 1082mg

Asparagus Soup

Preparation time: 15 minutes

Cooking time: 1 hour and 25 minutes
Servings: 4

Ingredients:
● 3 lbs. asparagus, fresh, cut stems
 ● 8 cups chicken broth/stock
● 1 cup shallots, minced
● 1 tbsp garlic, minced
● ½ tsp salt
● ¼ tsp white pepper, ground
● 2 tbsp olive oil

Directions:
1. In a stainless-steel pan, add the olive oil and sauté the garlic and
shallots until they are translucent. Into the saucepan, add the broth and
heat on medium heat. Remove from the heat.
2. Into hot jars, add asparagus to ¾ full, ¼ cup shallots/garlic, equal part
of the pepper, and salt in each jar.
3. Transfer the hot soup into a hot jar with a ladle. Leave ¼ inch space
on the top. Remove any air bubbles. Clean the rim of the glass jars.
Place the lids on and apply a band around it. Adjust to ensure that the
lid is tight.
4. Place the jars into the pressure canner and vent steam for about 10
minutes. Close the vent and process for 75 minutes.
5. Turn off the canner, remove the lid after two minutes when the
pressure reaches zero. Keep the jars in the canner for 5 minutes more.
6. Remove the jars and leave overnight. Reprocess if the jars are not
sealed. Store in the refrigerator.

Nutrition: Calories: 102, Carbs: 7g, Fat: 6g, Protein: 1g

Aztec Chicken Soup

Preparation time: 15 minutes

Cooking time: 2 hours and 25 minutes
Servings: 6

Ingredients:
● 1 poblano pepper, large
● 1-2 jalapeño peppers
● 6 cherry tomatoes, fresh, husks removed
● 1½ cups white onion, chopped
 ● 1 tsp. cumin, ground
● 2 tbsp. olive oil
● 4 ears fresh corn
● 3 garlic cloves, minced
● 4 cups chicken stock/bone broth
● 2/3 cup lime juice, fresh
● 1½ tsp salt
● 1 tsp. black pepper, ground
● 1½ lb. chicken thighs/breasts, skinned and boned, cut into 1-inch
chunks

Directions:
1. Preheat the oven to 220C. Line a baking sheet with aluminum foil and
add the poblano pepper, jalapeno, and cherry tomatoes.
2. Bake for 25 minutes or more until they become soft and the skin is
blistered. Turn the veggies every 5 minutes. Remove the peppers and
then transfer them to a bowl. Cover with plastic wrap and leave for 20
minutes.
3. Cool the tomatoes, chop them coarsely, and transfer them to a separate
bowl. After 20 minutes, peel, seed, and chop the peppers. Then add
the tomatoes.
4. In a stainless-steel Dutch oven, add olive oil and sauté the onion and
cumin on medium-high heat until softened.
5. In a large bowl, cut corn kernels tips. Scrape the milk and pulp from
corncobs. Add the corn and garlic to the Dutch oven with the onions
and cook for 5 minutes with continuous stirring.
6. Add the peppers, tomatoes, stock, lime juice, salt, and black pepper.
Boil the mixture on high heat.
7. Reduce the heat and let it simmer, uncovered for 5 minutes with
frequent stirring. Add the chicken and boil on high heat for 5 minutes
while stirring. Remove from the heat.
8. Transfer the hot soup into hot jars. Leave a space of 1-inch from the
top. Remove any air bubbles. Clean the rim of the glass jar. Attach the
lids and apply a band around them Adjust to ensure that the lid is
tight.
9. In a pressure canner, place the jars into simmering water (2-inches,
90oC/180oF).
 10. Place the lid on the canner and adjust to medium-high heat.
Vent the steam for 10 minutes at 10/11 pounds (psi for weighted
gauge/dial-gauge canner).
11. Process the jars for 75 minutes or quarts for 90 minutes. Turn
off the canner, remove the lid after two minutes when the pressure
reaches zero. Keep the jars in the canner for 10 minutes more.
12. Remove the jars. Reprocess if the jars are not sealed. Cool and
store in the refrigerator.

Nutrition: Calories: 70, Carbs: 8g, Fat: 3g, Protein: 5g

Black Eyed-Pea Soup

Preparation time: 15 minutes
Cooking time: 2 hours and 15 minutes
Servings: 4

Ingredients:
● 1 lb. black eyed-pea, soaked overnight
● 1 onion, medium-sized, chopped
● 4 garlic cloves
● 2 red bell peppers, charred, chopped
● 2 tomatoes, peeled, diced, remove skin by dipping in boiling water
● 2 carrots, peeled, thinly sliced
● 2 chicken breast cubes, cooked
● ½ tsp tabasco sauce
● ½ tsp liquid smoke
● 8 cups chicken stock
● ½ lb. chard
● 1 tsp black pepper
● 1 tbsp olive oil
● ½ cup white wine (optional)
● Salt to taste

Directions:
1. Take a 4 liter saucepan, add the soaked black eyed-peas, cover, and
boil on high heat for 2 minutes. Remove from the heat. Leave it for an
 hour and then drain.
2. In the pan, add oil to sauté the onion, garlic, and peppers until onions
become soft.
3. Now, add the peas, tomatoes, carrots, chicken, sauce, smoke, stock,
and wine. Cook on a medium heat for 30 minutes.
4. Add the chard and let it simmer for 10 minutes. Add the chard leaves,
pepper, and salt. Stir well. Remove from the heat.
5. Transfer the hot soup into hot jars. Leave a space of 1-inch from the
top. Remove air bubbles. Clean the rim of the glass jar. Place the lid
and apply a band around it. Adjust to ensure that the lid is tight.
6. In a pressure canner, place jars on racks with simmering water (2-
inches, 90oC/180oF).
7. Place lid on canner, adjust medium-high heat. Vent steam for 10
minutes at 10/11 pounds (psi for weighted gauge/dial-gauge canner).
8. Process pint jars for 75 minutes or quarts for 90 minutes. Turn off the
canner, remove the lid after two minutes when pressure turns zero.
Keep the jars in the canner for 10 minutes more.
9. Remove the jars. Reprocess if the jars are not sealed. Cool and store in
the refrigerator.

Nutrition: Calories: 170, Carbs: 23g, Fat: 3g, Protein: 14g

Butter Squash Soup

Preparation time: 15 minutes
Cooking time: 1 hour and 15 minutes
Servings: 10-12

Ingredients:
● 1 large/2 small butternut squashes, peeled, cubed
● 2 apples, peeled, sliced
● 2 red onions, peeled, sliced
● 5 carrots, medium-sized, peeled and sliced
● 2 sweet potatoes, peeled, cubed
● 3 tsp salt (optional)

Directions:
 1. In hot jars, layer squash, apple, onions, and carrots equally in all jars.
Leave a space of 1-inch from the top. Add ¼ tsp in each jar, if desired.
2. Pour boiling water over vegetables and leave a space of 1-inch from
the top. Remove air bubbles. Clean the rim of the glass jar. Place the
lid and apply a band around it. Adjust to ensure that the lid is tight.
3. In a pressure canner, place jars on racks with simmering water (2-
inches, 90oC/180oF).
4. Place lid on canner, adjust medium-high heat. Vent steam for 10
minutes at 10/11 pounds (psi for weighted gauge/dial-gauge canner).
Process pint jars for 75 minutes or quarts for 90 minutes.
5. Turn off the canner, remove the lid after two minutes when pressure
turns zero. Keep the jars in the canner for 10 minutes more.
6. Remove the jars. Reprocess if the jars are not sealed. Cool and store in
the refrigerator.

Nutrition: Calories: 215, Carbs: 35g, Fat: 3g, Protein: 15g

Carrot and Fennel Soup

Preparation time: 15 minutes

Cooking time: 2 hours and 25 minutes
Servings: 12

Ingredients:
● 2 kg (4 lbs.) carrots, peeled, sliced
● 1 lb. fennel bulb/celery, trimmed
● 1 tbsp olive oil
● 3 l vegetable stock
● 2 tbsp salt
● 2 tsp onion powder
● 1 tsp thyme, dried
● 1 tsp ginger, dried, ground
● 1 tsp coriander, dried, ground
● 1 tsp black pepper, ground
● ½ tsp cumin, dried, ground
● 3 tbsp lemon juice (fresh/bottled) optional
Directions:
1. In a 6 liter saucepan, heat olive oil, and sauté the fennel or celery until
translucent. Add the carrots and 1 liter of the stock. Let it simmer for
30 minutes on medium-low heat or more until soft on. Let cool.
2. In a blender, pulse the mixture until smooth. Pour the puree back into
the pot. Add 2 liters of stock and bring it to a boil. Reduce the heat
and let it simmer for 20-30 minutes. Add lemon juice for flavor, if
desired.
3. Transfer the hot soup to hot jars. Leave a space of 1-inch from the top.
Remove any air bubbles. Clean the rim of the glass jars. Attach the
lids and apply a band around them. Adjust to ensure that the lids are
tight.
4. In a pressure canner, place the jars into simmering water (2-inches,
90oC/180oF).
5. Place the lid on the canner and set to medium-high heat. Vent the
steam for 10 minutes at 10/11 pounds (psi for weighted gauge/dial-
gauge canner).
6. Process the pint jars for 75 minutes or quarts for 90 minutes. Turn off
the canner, remove the lid after two minutes when the pressure
reaches zero. Keep the jars in the canner for 10 minutes more.
7. Remove the jars. Reprocess if the jars are not sealed properly. Cool
and store in the refrigerator.

Nutrition: Calories: 293 Carbs: 43g Fat: 14g Protein: 3g

French Onion Soup

Preparation time: 15 minutes

Cooking time: 2 hours and 20 minutes
Servings: 8

Ingredients:
● 1 tbsp butter
● 4 lb. (2 kg) onions, thinly sliced
● 1 tbsp salt
● 1 tsp black pepper, ground
 ● 1 tsp thyme, dried
● 3 cups dry white wine
● 3 qt. (3 l) beef/chicken/vegetable broth, or commercial stock

Directions:
1. In an 8 liter stainless-steel Dutch oven, melt the butter on medium-
low flame. Add the onion, salt, pepper, thyme, and 2 cups of wine.
Cover it and cook for 60 minutes or more until the onion becomes
tender with frequent stirring.
2. Uncover and cook until the onion turns a caramel color. Add 1 cup of
wine, cook for 2 minutes, stir, and bring it to a boil. Reduce the heat
and let it simmer uncovered for 15 minutes.
3. In hot jars, transfer the hot soup and leave a space of 1-inch from the
top. Remove any air bubbles. Clean the rims of the glass jars. Secure
the lids and apply a band around them. Adjust to ensure that the lids
are tight.
4. In a pressure canner, place the jars into simmering water (2-inches,
90oC/180oF).
5. Place the lid on the canner and adjust medium-high heat. Vent the
steam for 10 minutes at 10/11 pounds (psi for weighted gauge/dial-
gauge canner).
6. Process pint jars for 60 minutes or quarts for 75 minutes. Turn off the
canner, remove the lid after two minutes when pressure reaches zero.
Keep the jars in the canner for 10 minutes more.
7. Remove the jars. Reprocess if the jars are not sealed properly. Cool
and store in the refrigerator.

Nutrition: Calories: 210 Carbs: 18g Fat: 10g Protein: 13g

Beef Bone Broth

Preparation time: 15 minutes
Cooking time: 8 hours and 50 minutes
Servings: 4

Ingredients:
● 4 lb. (2 kg) meaty beef bones
● 2 qt. (2 l) water
 ● 2 tbsp unfiltered apple cider vinegar (5% acidity)
● 2 tsp salt
● 3 garlic cloves, crushed
● 2 bay leaves
● 1 large onion, quartered

Directions:
1. Preheat the oven to 200°C. In a large roasting pan, place the beef
bones and bake for 30 minutes. Remove the bones and set aside.
2. Reduce the temperature to 107°C. Place the bones into a stainless-
steel Dutch oven, along with the grease from the roasting pan, the
water, vinegar, salt, garlic, bay leaves, and onion. Stir well. Cover and
bake for 8 hours.
3. Reduce the temperature to 90°C and bake for 8 hours more. Remove
the bones. In a 2 liter bowl, strain the broth using a fine wire-mesh
strainer. Skim the fat off and discard the solids.
4. Add water if the broth doesn’t measure 2 liters. Pour the broth into a
large Dutch oven and let it simmer.
5. Transfer the broth to hot jars. Make sure to leave a space of 1-inch
from the top of the jars. Clean the rims of the glass jars. Secure the
lids and apply a band around them. Adjust to ensure that the lids are
tight.
6. In a pressure canner, place the jars in simmering water (2-inches,
90oC/180oF).
7. Place the lid on the canner and adjust to medium-high heat. Vent the
steam for 10 minutes at 10/11 pounds (psi for weighted gauge/dial-
gauge canner).
8. Process pint jars for 20 minutes or quarts for 25 minutes. Turn off the
canner, remove the lid after two minutes when pressure reaches zero.
Keep the jars in the canner for 10 minutes more.
9. Remove the jars. Reprocess if the jars are not sealed properly. Cool
and store in the refrigerator.

Nutrition: Calories: 51 Carbs: 3g Fat: 0g Protein: 8g

Chicken Bone Broth

Preparation time: 15 minutes
Cooking time: 14 hours and 20 minutes
Servings: 4

Ingredients:
● 4-5 lb./2-2.25 kg chicken carcass (including the skin, broken into large
pieces)
● 2 l water
● 1 tbsp salt
● 1 tbsp unfiltered apple cider vinegar (5% acidity)
● 2 carrots, large, coarsely chopped
● 2 bay leaves
● 1 onion, large, coarsely chopped

Directions:
1. Preheat the oven to 200F. In a large stainless-steel Dutch oven, add
the chicken carcass, water, salt, vinegar, carrots, bay leaves, and
onion. Cover and bake for 7 hours.
2. Reduce the temperature to 180F and bake for an additional 7 hours.
Remove the carcass. In a 2 liter bowl, strain the broth using a fine
wire-mesh strainer. Skim the fat off and discard the solids. Add water
if the broth doesn’t measure 2 liters.
3. Pour the broth into a large Dutch oven and let it simmer. Transfer the
broth into hot jars, leaving a space of 1-inch from the top. Clean the
rims of the jars.
4. Secure the lids and apply a band around them. Adjust to ensure that
the lids are tight. In a pressure canner, place the jars in simmering
water (2-inches, 180F).
5. Place the lid on the canner, adjust to medium-high heat. Vent the
steam for 10 minutes at 10/11 pounds (psi for weighted gauge/dial-
gauge canner). Process pint jars for 20 minutes or quarts for 25
minutes.
6. Turn off the canner, remove the lid after two minutes when pressure
turns zero. Keep the jars in the canner for 10 minutes more.

Nutrition: Calories: 80 Carbs: 1g Fat: 0g Protein: 7g

Chicken Stock
Preparation time: 15 minutes
Cooking time: 2 hours and 20 minutes
Servings: 8

Ingredients:
● 3 -4 pounds chicken pieces
● 4 quarts water
● 2 stalks celery, leaves attached, cut into 1-inch pieces
● 2 onions, medium-sized, quartered
● 15 peppercorns
● 3 bay leaves
● Salt to taste

Directions:
1. In a 6-8 liter saucepan. Add the chicken and water and bring to a boil
on high flame. Add all remaining ingredients.
2. Reduce the heat and cover, and then let simmer for 2 hours or until the
chicken becomes tender. Remove from the heat. Skim off the foam.
Remove the chicken for use in another recipe.
3. Strain the stock through a mesh strainer or several layers of
cheesecloth into a large bowl. Cool and refrigerate for easy removal of
fat. Remove the fat and pour the stock into a saucepan and boil.
4. Transfer the stock into hot jars. Leave a space of 1-inch from the top.
Clean the rims of the jars. Secure the lids and adjust to ensure that
they are on tight.
5. In a pressure canner, place the jars in simmering water (2-inches,
90oC/180oF).
6. Place the lid on the canner and adjust to medium-high heat. Vent the
steam for 10 minutes at 10/11 pounds (psi for weighted gauge/dial-
gauge canner). Process pint jars for 20 minutes or quarts for 25
minutes.
7. Turn off the canner, remove the lid after two minutes when pressure
reaches zero. Keep the jars in the canner for 10 minutes more. Use
any unsealed jars within a week.

Nutrition: Calories: 30 Carbs: 1g Fat: 3g Protein: 4g

 Spicy Roasted Pork Broth
Preparation time: 15 minutes
Cooking time: 1 hour and 15 minutes
Servings: 6

Ingredients:
● 3 lb. (1.5 kg) boneless pork shoulder, trimmed, cut in 1½-inch cubes
● 4 tsp salt
● ½ tsp black pepper, ground
● 1 tbsp canola oil
● 2 qt. (2 l) chicken bone broth
● 1 (8-oz./250-g) onion, halved vertically and cut crosswise into thin
slices
● 2 tbsp red pepper, dried, crushed
● 1½ tbsp oregano, dried
● 3 garlic cloves, minced

Directions:
1. Preheat the oven to 220°C. On an aluminum foil rimmed baking sheet,
place the pork and sprinkle it with black pepper and 1 tsp of salt.
Drizzle with oil and toss.
2. Arrange in a single layer and bake for 30 minutes or until the pork
turns brown.
3. Meanwhile, take a 4 liter stainless-steel Dutch oven, add broth, salt,
onion, pepper, oregano, and garlic. Boil. Reduce the heat and cover.
Let it simmer for 5 minutes.
4. Transfer the broth and pork into hot jars. Leave a space of 1-inch from
the top. Clean the rims of the glass jars. Secure the lids and apply a
band around them. Adjust to ensure that the lids are on tight.
5. In a pressure canner, place the jars into simmering water (2-inches,
90oC/180oF).
6. Place the lid on the canner and adjust the heat to medium-high. Vent
the steam for 10 minutes at 10/11 pounds (psi for weighted
gauge/dial-gauge canner). Process pint jars for 75 minutes or quarts
for 90 minutes.
 7. Turn off the canner, remove the lid after two minutes when pressure
reaches zero. Keep the jars in the canner for 10 minutes more.

Nutrition: Calories: 50 Carbs: 2g Fat: 0g Protein: 10g

Home-canned Beef Stock

Preparation time: 10 minutes
Cooking time: 2-4 hours
Servings: 4

Ingredients:
● 4 lbs. meaty beef bones
● 1 finely chopped onion, medium
● 1 sliced large carrot
● 1 sliced stalk celery
● 1 bay leaf, medium
● Salt to taste
● 3 parsley sprigs, fresh
● 3 whole peppercorns
● 1 whole garlic clove
● 1/2 tbsp thyme, dried
● 2 quarts water

Directions:
1. Place the bones on a large roasting pan and bake for about 30 minutes.
Add the vegetables then bake for another 30 minutes until the bones
are evenly browned. Turn occasionally.
2. Transfer the vegetables and bones into a stockpot, scrape the grease
from the roasting pan with 2 cups of water then add that liquid to the
stockpot.
3. Add the remaining water and boil on high heat. Reduce the heat to
medium-low and make sure to skim off the foam.
4. Add the bay leaf, cover, and simmer for about 2-4 hours.
5. Remove and discard the bones then strain the stock through a fine
sieve.
6. Discard the bay leaf and vegetables, cool, and then skim off the fat.
Refrigerating overnight.
 7. Now bring the stock to a boil and scoop the hot stock into hot pint
jars. Leave a space of 1-inch from the top.
8. Wipe the jar rims using a clean damp paper towel then secure the 2-
part metal caps.
9. Process quart jars in a pressure canner for 20 minutes at 11 pounds
pressure if using a dial-gauge canner or 10 pounds pressure if using a
weighted-gauge canner.

Nutrition:
Calories 388, Total fat 28.4g, Saturated fat 11.1g, Total carbs 5.4g, Net
carbs 4g, Protein 26.5g, Sugars 2.2g, Fiber 1.4g, Sodium 148 mg,
Potassium 439mg

Canned Turkey stock

Preparation time: 1 hour
Cooking time: 25 minutes
Servings: 1

Ingredients:
● Turkey bones, meat removed
● Water to cover
● optional: salt to taste
● 1 bay leaf

Directions:
1. Place the bones in a pressure cooker and add enough water to cover
them.
2. Add the bay leaf and cook on high pressure for about 30 minutes until
the remaining meat falls off the bones.
3. Strain the stock into a large bowl and then discard the loosened meat
from bones. Refrigerate the stock overnight.
4. Skim off and discard the fat then reheat the stock in a saucepan.
5. Pour the stock into quart jars leaving a space of 1-inch from the top.
Wipe the rims of the jars using a clean damp paper towel.
6. Secure the 2-part metal caps.
7. Process quart jars in a pressure canner for 25 minutes at 11 pounds
pressure if using a dial-gauge canner or 10 pounds pressure if using a
 weighted-gauge canner.

Nutrition:
Calories 20, Total fat 0g, Saturated fat 0g, Total carbs 1g, Net carbs 1g,
Protein 4g, Sugars 1g, Fiber 0g, Sodium 130mg, Potassium 252mg

Pressure Canned Turkey Broth

Preparation time: 10 minutes
Cooking time: 30-45 minutes
Servings: 2

Ingredients:
● Turkey carcass bones, meat removed
● Optional: 2 quartered onions
● Optional: 2 sliced celery stalks
● Optional: 2 bay leaves
● Optional: Salt to taste
● Water to cover

Directions:
1. Place the turkey bones and all the optional ingredients in a large
stockpot and then add enough water to cover everything.
2. Cover the pot and simmer for about 30-45 minutes until the remaining
meat falls easily off the bones.
3. Remove and discard the bones then strain the broth and discard the
bay leaves and vegetables.
4. Cool the broth then skim off the fat and discard it. Season with salt if
desired.
5. Reheat your broth to boiling.
6. Scoop the broth into hot quart jars. Leave a space of 1-inch from the
top.
7. Wipe the jar rims using a clean damp paper towel, and then secure the
2-part metal caps.
8. Process the jars in a pressure canner for 25 minutes at 11 pounds
pressure if using a dial-gauge canner or 10 pounds pressure if using a
weighted-gauge canner.
Nutrition:
Calories 233, Total fat 13.1g, Saturated fat 3.8g, Total carbs 12.1g, Net
carbs 9g, Protein 16.5g, Sugars 4.9g, Fiber 3.1g, Sodium 171mg, 18mg

Canned Beef Broth

Preparation time: 15 minutes
Cooking time: 3-4 hours
Servings: 4

Ingredients:
● Beef bones, trimmed and meat removed
● Optional: 2 quartered onions
● Optional: 2 sliced carrots
● Optional: 2 sliced celery stalks
● Optional: 2 bay leaves
● salt to taste
● Water

Directions:
1. Prepare the bones by cracking them to enhance flavor extraction, then
rinse them.
2. Now place the bones and all of the optional ingredients in a large
stockpot.
3. Add water to cover everything then cover the pot. Simmer for about
3-4 hours.
4. Remove and discard the bones, vegetables, and bay leaves. Now cool
the broth, skim off the fat and discard it.
5. If desired, season with salt.
6. Reheat your broth to boiling.
7. Scoop the hot broth into hot quart jars leaving a space of 1-inch from
the top.
8. Wipe the jar rims using a clean and damp paper towel, and then secure
the 2-part metal caps.
9. Process the jars in a pressure canner for 25 minutes at 11 pounds
pressure if using a dial-gauge canner or 10 pounds pressure if using a
weighted-gauge canner.
Nutrition:
Calories 207, Total fat 7.8g, Saturated fat 2.9g, Total carbs 9.1g, Net carbs
6.8g, Protein 24.3g, Sugars 3.9g, Fiber 2.3g, Sodium 101mg, Potassium 486
mg
Vegetables
Asparagus Spears
Preparation time: 15 minutes
Cooking time: 30 minutes
Servings: 9

Ingredients:
● 16 pounds asparagus spears
● 10 tbsp. salt
● Boiling water

Directions:
1. In a large saucepan, cover the asparagus with boiling water and add
salt. Boil for 3 minutes. Fill the jars loosely with the asparagus and the
liquid, leaving a space of 1-inch from the top.
2. Adjust the jar lids and process the jars for 30 minutes in a pressure
canner.

Nutrition: Calories: 6 Carbs: 1g Fat: 0g Protein: 0g

Canned Kale

Preparation time: 15 minutes

Cooking time: 1 hour and 20 minutes
Servings: 5

Ingredients:
● 10 lb. kale
● Water
● Salt

Directions:
 1. Chop the kale into bite-size pieces, then remove all the kale's hard
stems and yellow parts. Add the cleaned kale to the stockpot. Cover
the kale with water.
2. Bring the water to a boil until the kale has wilted nicely. Use a slotted
spoon to fill the jars with kale, then add ½ tablespoon of salt to each
jar. Add the cooking liquid and leave a space of 1-inch from the top.
3. Remove any air bubbles and add more cooking liquid if necessary.
Clean the rims and place the lids and rings on the jars. Process the jars
at 10-11 pounds of pressure for 70 minutes.
4. Switch off the heat and let the canner cool before using a jar lifer to
remove the jars. Let them rest for 24 hours undisturbed before storing
them in a cool, dry place.

Nutrition: Calories: 35 Carbs: 4g Fat: 1g Protein: 3g

Glazed Sweet Carrots

Preparation time: 15 minutes
Cooking time: 30 minutes
Servings: 16

Ingredients:
● 8 cups of sugar, brown
● About 10 pounds of carrots
● 4 cups of orange juice
● 8 cups of water, filtered

Directions:
1. Wash the carrots and drain them. Combine the orange juice, brown
sugar, and water in a large saucepan. Heat up on medium heat and stir
until the sugar dissolves. Keep the mixture hot.
2. Place the raw carrots in hot jars. Fill the jars with the hot syrup,
leaving a space of 1-inch from the top.
3. Tap the jars to remove any air bubbles. Wipe the rims of the jars and
screw on the lids. Process the jars in a pressure canner for 1/2 hour
under 10 pounds of pressure. Store in a cool, dry place.

Nutrition: Calories: 77 Carbs: 2g Fat: 2g Protein: 0g

 Pressure Canned Carrots
Preparation time: 15 minutes
Cooking time: 25 minutes
Servings: 7 pints

Ingredients:
● 2 ½ lb. carrots
● 1 tbsp. salt
● 1 cup water

Directions:
1. Wash the carrots and trim the ends. Peel the carrots and wash them
again. Slice the carrots into pieces according to your preferences.
2. Pack the carrots in the jars, leaving a space of 1-inch from the top.
Add a ½ tablespoon of salt to each jar, then add boiling water to each
jar.
3. Rinse the jar rims with a clean, damp towel, and secure the lids on the
jars. Arrange the jars in the pressure canner and process them for 25
minutes at 10 pounds of pressure.
4. Let the canner rest and depressurize before removing the jars.

Nutrition: Calories: 52 Carbs: 12g Fat: 0g Protein: 1g

Pressure Canned Potatoes

Preparation time: 1 minute
Cooking time: 40 minutes
Servings: 7

Ingredients:
● 6 lb. cubed white potatoes
● Salt

Directions:
1. Wash the jars thoroughly, then place them in a cold oven. Heat it to
250°F. Boil water in a pan. Add 4 inches of water into the pressure
canner and place it over medium heat.
 2. Add some salt into each jar, then fill with the potatoes, leaving a space
of 1-inch from the top. Pour the boiling water into each jar, then use a
canning knife to remove the air bubbles from the jars.
3. Rinse the jar rims and place the lids and rings on the jars. Arrange the
jars in the pressure canner and secure the lid according to the
manufacturer’s instructions.
4. Process the jars at 10 pounds for 40 minutes and 35 minutes for pint
jars. Turn off the heat and let the canner depressurize before removing
the jars.
5. Place the jars on a towel, undisturbed, for 24 hours. Store in a cool,
dry place.

Nutrition: Calories: 70 Carbs: 15g Fat: 0g Protein: 1g

Pressure Canned Sweet Potatoes

Preparation time: 15 minutes
Cooking time: 1 hour and 40 minutes
Servings: 10

Ingredients:
● 10 lb. sweet potatoes
● water
● 1½ cups sugar

Directions:
1. Add the whole sweet potatoes to the stockpot, then add water until
they are covered. Bring to a boil for 15 minutes.
2. Drain the sweet potatoes and set them aside to cool so they can be
easily peeled. Cut them into large chunks, then pack them into the jars
leaving a half inch space from the top.
3. Boil 3 cups of water and add 1 ½ cups of brown sugar until the sugar
has dissolved.
4. Add boiled water to the jars along with some simple brown sugar
syrup but leave a space of 1 inch from the top of the jar. Remove the
bubbles and add more hot water if necessary.
5. Wipe the jar rims, then place the lids and rings on. Transfer the jars
into the canner and process at 10 pounds for 90 minutes for quart jars
 and 65 minutes for pint jars.
6. Let the pressure drop so that you can remove the jars from the canner.

Nutrition: Calories: 150 Carbs: 36g Fat: 0g Protein: 1g

Pearl Onion Pickle

Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 24

Ingredients:
● 2 pounds pearl onions, peeled
● 2 tablespoons salt
● 2 cups malt vinegar
● ¾ cup granulated sugar
● 1 teaspoon black peppercorns
● 1 teaspoon mustard seeds
● 1 teaspoon coriander seeds
● ½ teaspoon ground ginger
● 2 bay leaves
Directions:
1. In a large bowl, add the onions and salt and toss well to coat.
2. Set aside overnight.
3. Rinse the onions well and then pat them dry with paper towels.
4. In a non-stick saucepan, add the remaining ingredients, place over
medium heat and cook for about 8–10 minutes, stirring occasionally.
5. In the bottom of 2 (12-ounce) hot sterilized jars, divide the onions.
6. Pour the vinegar mixture over the onions, leaving about ½-inch space
from the top.
7. Slide a small knife around the insides of each jar to remove air
bubbles.
8. Wipe any trace of food off the rims of the jars with a clean, moist
kitchen towel.
9. Seal each jar with a lid and screw on the ring.
10. Arrange the jars in the canner and process for about 10
minutes.
 11. Remove the jars from the water canner and place onto a wood
surface several inches apart to cool completely.
12. After cooling, press the top of each jar’s lid to ensure that the
seal is tight.
13. Place the jars in the refrigerator for up to 1 month.
Nutrition:
Calories 105 Total Fat 0.2 g Cholesterol 0 mg Sodium 1,401 mg Total
Carbs 24.2 g Fiber 2.1 g Sugar 19.1 g Protein 1.1 g

Pressure Canned Tomatoes

Preparation time: 15 minutes
Cooking time: 1 hour and 30 minutes
Servings: 6

Ingredients:
● 9 lb. ripe peeled and halved tomatoes
● 1 tbsp. lemon juice
● 1 tbsp. salt

Directions:
1. Pack the tomatoes in the sterilized jars while pressing them down so
that the space between the tomato pieces is filled with their juices.
2. Leave a ½-inch space from the top of the jar. Add a tablespoon of
lemon juice and ½ tablespoons of salt to each jar. Rinse the rims and
place the lids and the rings on the jars.
3. Process in the pressure canner for 90 minutes at 10 pounds of
pressure. Wait for the pressure canner to depressurize to remove the
jars. Place the jars on a cooling rack, then store them in a cool, dry
place.

Nutrition: Calories: 60 Carbs: 15g Fat: 0g Protein: 4g

Canned Broccoli
Preparation time: 15 minutes
Cooking time: 33 minutes
Servings: 4 half pints
Ingredients:
● Fresh broccoli
● Canning salt
● Water

Directions:
1. Wash the broccoli thoroughly. Cut the heads into two-inch long
pieces, discard or save the stem for other recipes if desired.
2. Put the broccoli in a pan of water and boil for 3 minutes. Then, pack
the broccoli into jars, cover with boiling water, leaving a space of 1-
inch from the top. Add 1 tsp of salt to each jar.
3. Process the jars at 10 lbs. pressure for 30 minutes. Let cool for 12
hours and remove.

Nutrition: Calories: 8 Fat 0.1 g Carbs: 1.5 g Protein: 0.4 g

Cabbage & Pepper Pickle

Preparation time: 15 minutes
Cooking time: 5 minutes
Servings: 16

Ingredients:
● 2 pounds cabbage, cored and shredded
● 5 cups bell peppers, seeded and cut into thin strips
● ¼ cup pickling salt
● 1½ cups white wine vinegar
● 1 cup sugar
● 6 garlic cloves, minced
● 4 teaspoons mustard seeds
● ½ teaspoon hot pepper flakes
Directions:
1. In a glass bowl, add the cabbage, bell peppers, and salt and mix well.
2. Cover the bowl and place in a cool place for about 8–12 hours.
3. Rinse the cabbage and drain completely.
4. Add in the garlic, mustard seeds, and red pepper flakes and toss well
to coat.
 5. In a saucepan, add the vinegar and sugar and cook until boiling.
6. In the bottom of 4 (1-pint) hot jars, divide the cabbage mixture.
7. Pour the vinegar mixture over the cabbage mixture, leaving about ½-
inch space from the top.
8. Slide a small knife around the insides of each jar to remove air
bubbles.
9. Wipe any trace of food off the rims of the jars with a clean, moist
kitchen towel.
10. Seal each jar with a lid and screw on the ring.
11. Arrange the jars in the canner and process for about 20
minutes.
12. Remove the jars from the canner and place onto a wood
surface several inches apart to cool completely.
13. After cooling, press the top of each jar’s lid to ensure that the
seal is tight.
14. Store the jars in the refrigerator for up to 1 month.
Nutrition:
Calories 83 Total Fat 0.4 g Cholesterol 0 mg Sodium 1,368 mg Total Carbs
18.5 g Fiber 2.1 g Sugar 16.4 g Protein 1.4 g

Canned Parsnips
Preparation time: 15 minutes
Cooking time: 30 minutes
Servings: 4

Ingredients:
● ½ lbs. parsnips per pint jar
● Salt, optional
● Water

Directions:
1. Wash the parsnips thoroughly, then cut them into chunks about two
inches in size. Blanch for four minutes in boiling water, then dip in an
ice bath.
2. Pack the parsnips into hot jars, then pour boiling water into the jars,
leaving a space of 1-inch from the top. Add salt if desired.
 3. Process the jars for 30 minutes at 10 pounds pressure or 11 pounds
with a dial gauge. Once done, let cool for 12-24 hours before
removing

Nutrition: Calories: 75 Protein: 4 g Carbs: 24 g Fat: 0.5 g

Canned Succotash
Preparation time: 15 minutes
Cooking time: 60 minutes
Servings: 5

Ingredients:
● 2 ½ tsp coarse salt, divided
● ¾ pound fresh lima beans
● 10 ears corn, shucked

Directions:
1. Bring a large pot of water to a boil, then add corn and cook until
tender, about 4 minutes. When cool enough, cut off the kernels and
combine with the beans.
2. Add ½ tsp salt in each jar, and 1 ½ cups hot succotash, leaving a space
of 1-inch from the top.
3. Process the jars at 11 pounds pressure for an hour. Then, let cool
naturally over 6 hours before removal.

Nutrition: Calories: 180 Carbs: 38 g Protein: 8 g Fats: 0 g

Barbeque Tomatoes Pottage

Preparation time: 1 hour and 45 minutes
Cooking time: 45 minutes
Servings: 5 500ml jars

Ingredients:
● 20 cups seeded and chopped tomatoes (5000ml)
● 2 jalapeño peppers, seeded and sliced
● 2 cups sliced onions (500ml)
● 1½ cups chopped green peppers (375ml)
 ● 2 cup sliced celery (500ml)
● 1 ½ cups brown sugar (375ml)
● 2 cloves garlic, crushed
● 2 ½cups white vinegar (625 ml)
● 1-teaspoon peppercorns (5 ml)
● 1 tablespoon each: paprika and dry mustard (15 ml)
● 1 ½ teaspoons salt (7 ml)
● 2 teaspoons hot pepper sauce (10ml)

Directions:
1. Add the chopped tomatoes to a large saucepan. Add the jalapeño,
onion, green pepper, and celery. Allow it to boil, stirring
intermittently. Reduce the heat and let simmer covered for about thirty
minutes or until the veggies are tender. ]
2. Blend in a food processor or blender. Pour the mixture back into the
pan and bring to a boil, uncovered for about 45 minutes.
3. In a spice bag, add the peppercorn. Add the spice bag, the dry
mustard, garlic, brown sugar, vinegar, hot pepper sauce, salt, and
paprika to the tomato mixture. Keep cooking for about one hour or
until the mixture has the consistency of ketchup. Stir frequently as the
mixture thickens to avoid sticking. Remove the spice bag.
4. Ladle the hot pottage into each canning jar. Remember to leave a
space of 1-inch from the top. Use a spatula to remove any air bubbles,
then use a clean cloth to wipe the rims, after that, adjust the lids, and
screw on the bands.
5. Place the filled jars into a pressure canner at 11 pounds pressure for
dial-gauge or 10 pounds for the weighted-gauge canner. Process the
jars for thirty-five minutes. Switch off the heat and let the pressure
drop naturally. Remove the lid and cool the jars in the canner for five
minutes. Take out the jars and let them cool. Inspect the seals after
twenty-four hours.

Nutrition: Calories per serving: 272; Protein: 35.8g; Carbs: 0.8g; Fat:
14g Sugar: 0g
 Just Jalapeno Blackberry Jelly
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 5

Ingredients:
● White sugar - 1/2 cup
● Powdered pectin - 1 pack of 1.75 oz.
● Blackberry juice - 4 cups
● Red jalapeno pepper, minced - 1
● Green jalapeno pepper, minced - 1
● White sugar - 3 1/2 cups

Directions:
1. In a bowl, mix ½ cup of the sugar and the pectin crystals.
2. In a heavy saucepan; mix the jalapeno (both), pectin mixture and
blackberry juice.
3. Place on medium heat and let the mixture heat up for a few minutes.
4. Then mix in the sugar (3 ½ cups) and continue heating until it
dissolves completely.
5. After that, remove it from the heat and remove the foam using a
spoon.
6. Then take your hot jars and pour in the blackberry jelly mixture.
7. Leave ½ inch space from the top of the jar.
8. Use a damp cloth to clean jar rims; then close them with the lid and
band.
9. Afterward, place the jars in the canner filled with water.
10. Set the timer at 5-7 minutes; adjust canning time based on
your altitude level.
11. After the canning time is over, take out the hot jars, wipe them
and take off the bands.
12. Store in a dry, cool place and enjoy the delicious jelly!
Nutrition: Calories 690 Fats 19 g Carbs 114 g Protein 21 g Sodium 166
mg

Stewed Tomatoes with Basil

Preparation time: 60 minutes
Cooking time: 60 minutes
Servings: 7 (500ml) jars

Ingredients:
● 16 cups seeded and chopped tomatoes about 24 medium sizes
● 1 cup finely chopped celery (250 ml)
● ½ cup finely chopped onion (125 ml)
● ¼ cup chopped green pepper (50 ml)
● 1 tablespoon granulated sugar (15 ml)
● 2 teaspoons salt (10 ml)
● 2 teaspoons dried basil (10 ml)

Directions:
1. In a large saucepan, add the tomatoes, onions, celery, basil, green
pepper, salt, and sugar. Simmer covered for ten minutes, stirring
intermittently.
2. Ladle the hot stewed tomatoes into each canning jar. Remember to
leave a space of 1-inch from the top. Use a spatula to remove any air
bubbles, then use a clean cloth to wipe jar rims, after that, adjust lids,
and screw on the bands.
3. Set the filled jars in a pressure canner at 11 pounds pressure for dial-
gauge or 10 pounds for the weighted-gauge canner. Process the jars
for fifteen minutes, adjusting for altitude. Switch off the heat and let
the pressure drop naturally. Remove the lid and cool the jars in the
canner for three minutes. Take out the jars and cool. Inspect seals after
twenty-four hours.

Nutrition: Calories per serving: 272; Protein: 35.8g; Carbs: 0.8g; Fat:
14g Sugar: 0g

Canned Mushrooms
Preparation time: 15 minutes
Cooking time: 25 minutes
Servings: 12 half pints

Ingredients:
● 7 lbs. tiny mushrooms, mixed, stems cut
● ½ cup lemon juice, bottled
● 2 quarts water
● 1 ½ cup olive oil
● 1 tbsp dried oregano
● 1 tbsp canning salt
● 12 garlic cloves, peeled
● 2 ½ cups white vinegar
● 1 tbsp dried basil
● ½ cup onion, chopped fine
● 4 oz pimientos, drained, chopped
● 25 peppercorns

Directions:
1. Distribute the garlic cloves and peppercorns between the jars.
Combine the lemon juice and water in a saucepan and bring to a boil.
2. Add in the mushrooms and leave to boil for 5 minutes. Drain and pack
into the jars. Add the vinegar, oil, basil, salt, oregano, onions and
pimientos into the pan and bring to a boil again.
3. Pour the liquid into the jars, leaving half an inch of space from the
top. Get rid of any air bubbles and clean the rims.
4. Cover the jars with the lid and apply the bands making sure that it is
tightened. Submerge the jars into a prepared boiling water canner and
leave to process for 20 minutes.
5. Remove the jars and allow them to cool, and then label the jars.

Nutrition: Calories: 150 Fat: 15.3 g Carbohydrates: 3.3 g Proteins: 0.5 g

Hot Green Beans

Preparation time: 15 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
● 2 lbs. green beans, tails and tops discarded
● 2 ½ cups water
● 2 hot chili peppers, halved
● ¼ cup canning salt
● 2 ½ cups cider vinegar
● 4 fresh dill heads
● 4 garlic cloves

Directions:
1. Divide the garlic cloves, dill and hot peppers between the jars. Add
the salt, vinegar and water in a saucepan and bring to boil.
2. Pack the beans into the jars.
3. Pour the hot liquid into your jars, leaving quarter-inch of space from
the top. Get rid of any air bubbles and clean the rims.
4. Secure the lids tightly and submerge the jars into a prepared boiling
water canner and leave to process for 10 minutes.
5. Remove, allow to cool, and then label the jars.

Nutrition: Calories: 14.4 Fat: 0g Carbohydrates: 2.6g Proteins: 0.6g

Canned Banana Peppers

Preparation time: 15 minutes

Cooking time: 5 minutes
Servings: 4

Ingredients:
● 48 banana peppers, seeded and chopped
● 1-quart white vinegar
● ¼ cup canning salt
● 3 quarts water

Directions:
1. Pack the peppers into the jars. Add the salt, water and vinegar into a
saucepan and bring to a boil.
 2. Pour the hot liquid into your sterilized jars, leaving half an inch of
space from the top. Get rid of any air bubbles and clean the rims.
3. Secure the lids tightly and submerge the jars into a prepared boiling
water canner and leave to process for 5 minutes.
4. Remove and allow to cool, and then label the jars.

Nutrition: Calories: 84 Fat: 0.6 g Carbohydrates: 18.4 g Proteins: 2.4 g

Pickled Vegetables
Cucumber Relish

Preparation time: 60 minutes

Cooking time: 20 minutes
Servings: 4 pints

Ingredients:
● 8 cups cucumbers, chopped —stem and blossom ends removed
● 1 cup onions, chopped
● 2 cup sweet red peppers, chopped
● 2 cup sweet green peppers, chopped
● 1 tbsp. turmeric
● 1/2 cup pickling salt
● 8 cups cold water
● 2 cups brown sugar, to taste
● 4 cups white vinegar
● 1 tbsp. mustard seed
● 2 med. sticks cinnamon
● 2 tsps. whole cloves
● 2 tsps. whole allspice

Directions:
1. Rinse and drain the vegetables. Remove the stems, seeds, and ribs
from the peppers and then chop all the vegetables. Sprinkle everything
with turmeric.
2. Dissolve the salt into the water and then pour over the vegetables so
the water just covers them. Let the veggies stand for 3 hours and then
drain.
3. Cover the vegetables with more cold water and let stand for 1 hour
more. Drain thoroughly. In a saucepan, add the spice bag, sugar and
vinegar and heat until boiling.
 4. Simmer for about 10 minutes. Remove the spice bag, then pour the
liquid over the vegetables, and let stand overnight.
5. Heat until hot throughout. If the mixture looks a bit dry, add a bit
more vinegar.
1. Allow to boil, stirring to distribute the heat for about 40 minutes.
Spoon the hot relish into hot jars, leaving 1/4 inch of space from the
top.
6. Wipe the rims of the jars and secure with the lids. Place the jars in a
canner with boiling water and process for 10 minutes.

Nutrition: Calories: 318, Fat: 1g, Carbs: 1g, Protein: 0g

Jeri’s Dill Relish

Preparation time: 15 minutes
Cooking time: 25 minutes
Servings: 4 pints

Ingredients:
● 8 cups cucumbers, chopped
● 2 green sweet peppers, remove stems, seeds and ribs
● 1 yellow or orange sweet pepper, remove stems, seeds and ribs
● 1 red sweet pepper, remove stems, seeds and ribs
● 1-1/2 cups onion
● 1/2 cup salt
● 5 cups white vinegar
● 1 tsp. ground mustard
● 3 large heads of fresh dill or 3 tbsps. dry dill seed

Directions
1. Grind all your vegetables through a meat grinder or a food processor.
Place the mixture in a large pan and sprinkle salt over top.
2. Add just enough cold water to cover the veggies and stir to distribute
the salt. Let stand for 3 hours and then drain well.
3. In a large saucepan, add the vinegar, mustard, and dill. Bring to a boil
and simmer for about 10 minutes.
4. Remove the dill heads, then add in the ground vegetables and bring to
a boil, stirring to distribute the heat. Spoon the hot relish into hot jars,
 leaving 1/2 inch of space from the top.
5. Wipe the rims of the jars and then secure the lids. Place in a bath
canner with boiling water and process for 15 minutes.

Nutrition: Calories: 23, Fat: 1g, Carbs: 8g, Protein: 2g

Spiced Dill Pickles

Preparation time: 15 minutes
Cooking time: 5 minutes
Servings: 24

Ingredients:
● 4 cups white vinegar
● 4 cups water
● ½ cup pickling salt
● 5 fresh dill sprigs
● 5 teaspoons dill seeds
● 5 teaspoons mustard seeds
● 5 teaspoons coriander seeds
● 5 teaspoons black peppercorns
● 5 pounds small cucumbers, ends trimmed and cut into ½-inch slices
lengthwise
● 1 onion, sliced thinly
● 10–15 garlic cloves, peeled

Directions:
1. To make the brine, add the vinegar, water, and pickling salt to a
saucepan and place over medium-high heat and cook until boiling.
2. In the bottom of 6 (1-pint) hot jars, divide the dill sprigs, seeds, and
black peppercorns.
3. Now pack each jar with cucumber, onion slices, and garlic cloves,
leaving about ½-inch space from the top.
4. Slide a small knife around the insides of each jar to remove air
bubbles.
5. Wipe any trace of food off the rims of the jars with a clean, moist
kitchen towel.
6. Seal each jar with a lid and screw on the ring.
 7. Arrange the jars in a boiling water canner and process for about 10
minutes.
8. Remove the jars from the water canner and place onto a wood surface
several inches apart to cool completely.
9. After they have cooled, press the top of each jar’s lid to ensure that
the seal is tight.
10. Store the jars in the refrigerator for up to 1 month.

Nutrition:
Calories: 32, Total Fat: 0.4g, Cholesterol: 0mg, Sodium: 1,900mg, Total
Carbs: 5.4g, Fiber: 0.9g, Sugar: 2g, Protein: 1g

Amish Relish
Preparation time: 15 minutes
Cooking time: 20 minutes
Servings: 4

Ingredients:
● 1-1/2 quarts finely chopped ripe tomatoes
● 1-1/2 quarts finely chopped green tomatoes
● 1-1/2 quarts shredded cabbage
● 1-1/2 quarts chopped onions
● 3 sweet red peppers, chopped
● 2 large stalks celery, chopped
● 1 head cauliflower
● 1/2 cup salt
● 3 cups sugar
● 2 quarts vinegar (white or cider)

For the spice bag:

● 1 tsp. ground cloves
● 1 tsp. ground cinnamon
● 2 tbsps. mustard seed

Directions:
1. Slice off both ends of the tomatoes, remove the leaves from the celery
and the cauliflower. Remove the seeds from the peppers.
 2. Chop all the vegetables using a food processor. Mix well. Put the
vegetables in a large bowl, in layers, with 2 tbsp. of salt over each
layer.
3. Let stand overnight. In the morning, mix well and then drain,
squeezing out all the moisture.
4. In a saucepan heat the vinegar with the spices (in the spice bag), the
mustard seed, and sugar. Bring to a boil. Add the vegetables and
return to a boil. Ladle the hot relish into your hot jars, leaving 1/4 inch
of space from the top.
5. Wipe the rims of the jars and secure their lids in place tightly. Place
the jars in a bath canner with boiling water and process for 15
minutes.

Nutrition: Calories 17, Fat: 0.2g, Carbs: 0g, Protein: 0g

Beet Relish

Preparation time: 15 minutes

Cooking time: 20 minutes
Servings: 4 pints

Ingredients:
● 1 quart chopped, cooked beets
● 2 quart chopped cabbage
● 1 cup chopped onion
● 1 cup chopped sweet red pepper
● 1-1/2 cup sugar
● 1 tbsp. prepared horseradish
● 1 tbsp. pickling salt
● 3 cups white vinegar

Directions:
1. Add all the ingredients into a large saucepan. Slowly simmer for 10
minutes. Boil, then quickly pack hot into hot jars, leaving 1/4 inch of
space from the top.
2. Wipe the rims of the jars and secure the lids tightly. Place the jars in a
bath canner with boiling water and process for 15 minutes.
Nutrition: Calories 34, Fat: 0g, Carbs: 8g, Protein: 0g

Chow-Chow Relish

Preparation time: 15 minutes

Cooking time: 40 minutes
Servings: 4 pints

Ingredients:
● 1 medium head cabbage, chopped
● 6 medium onions
● 6 sweet green peppers, remove seeds and ribs
● 6 sweet red peppers, remove seeds and ribs
● 2 hard green tomatoes
● 1/4 cup pickling salt
● 2 tbsps. prepared mustard
● 1-1/2 quarts white vinegar
● 2-1/2 cups sugar
● 1-1/2 tsp. ground ginger
● 2 tbsps. mustard seed
● 1 tbsp. celery seed
● 1 tbsp. mixed whole pickling spice

Directions:
1. Chop all the vegetables in a food processor. Add the vegetables to a
bowl, add in the salt and then cover. Let it stand in a cool place
overnight. Drain.
2. In a large saucepan, mix the mustard with a small amount of vinegar;
add remaining vinegar, sugar, and spices. Let it boil, then simmer for
30 minutes. Add in the vegetables and simmer for about 10 minutes.
3. Package the hot relish into sterilized, hot jars, allowing 1/4 inch of
space from the top. Be sure liquid covers vegetables.
4. Wipe the rims of the jars and secure the lids tightly. Place the jars in a
bath canner with boiling water and process for 10 minutes.

Nutrition: Calories: 15, Fat: 0g, Carbs: 0g, Protein: 0g

 Corn Relish

Preparation time: 15 minutes

Cooking time: 30 minutes
Servings: 4 pints

Ingredients:
● 9 cups fresh sweet corn, cut from ears
● 2 cups chopped onions
● 1 cup chopped green peppers, remove stems, seeds, and ribs
● 1/2 cup chopped red peppers, remove stems, seeds, and ribs
● 1 cup sugar
● 2 tbsps. salt
● 1-1/2 tbsps. celery seed
● 1-1/2 tbsps. mustard seed
● 1 tbsps. turmeric
● 3 cups cider vinegar

Directions:
1. Add the chopped vegetables, sugar, salt, spices and vinegar to a
saucepan and let it boil.
2. Simmer for 15 minutes stirring occasionally to prevent scorching.
Ladle the hot relish into hot, sterilized jars, leaving 1/4 inch of space
from the top.
3. Wipe the rims of the jars and secure the lids in place. Place the jars in
a bath canner with boiling water and process for 15 minutes.

Nutrition: Calories: 21, Fat: 0.2g, Carbs: 4.7g, Protein: 0g

Piccalilli
Preparation time: 15 minutes
Cooking time: 40 minutes
Servings: 4 pints

Ingredients:
● 2 quarts green tomatoes
 ● 1/2 cup pickling salt
● 1 pint white vinegar
● 1/4 cup mustard seed
● 1 tsp. cinnamon
● 1 tsp. dry mustard
● 1 tsp. allspice
● 1 tsp. ground cloves
● 1 tsp. celery seed
● 1/2 tsp. pepper
● 2 green peppers
● 2 chopped onions
● 3 cups sugar

Directions:
1. Chop the tomatoes in a food processor. Flavor them with salt and mix.
Let them stand, covered, overnight in a cool place. Then drain well.
2. Combine the vinegar and spices in a large saucepan and bring to a
boil. Deseed and chop the peppers and onion. Add the vegetables and
sugar to the pan and bring to a boil.
3. Simmer for 30 minutes, stirring as needed. Pour the hot relish into
sterilized, hot jars, leaving ¼ inch of space from the top.
4. Wipe the rims of the jars and secure the lids. Place the jars in a bath
canner with boiling water and process for 15 minutes.

Nutrition: Calories: 16, Fat: 0g, Carbs: 0g, Protein: 0g

Apple Relish
Preparation time: 15 minutes
Cooking time: 20 minutes
Servings: 4 pints

Ingredients:
● 4 lbs. apples, cut into eighths
● 3 quarts water
● 1-1/4 cups white vinegar, divided
● 1 cup sugar
● 1/2 cup light corn syrup
 ● 2/3 cup water
● 2 tsp. whole cloves
● 1-1/2 sticks cinnamon

Directions:
1. Put the apple slices in a bowl with 3 quarts of water and 4 tablespoons
of vinegar to prevent darkening.
2. Mix the sugar, corn syrup, the rest of vinegar, 2/3 cup of water, cloves
and cinnamon and add everything to a saucepan. Bring to a boil.
Drain the apples and add them to the pot.
3. Cover and boil for 3 minutes, stirring occasionally. Ladle the hot
relish into hot, sterilized jars, leaving 1/4 inch of space from the top.
4. Wipe the rims of the jars and secure the lids. Place the jars in a bath
canner with boiling water and process for 10 minutes.

Nutrition: Calories: 53.1, Fat: 0.2g, Carbs: 15.8g, Protein: 0.3g

Elderberry Relish

Preparation time: 15 minutes

Cooking time: 20 minutes
Servings: 4 pints

Ingredients:
● 3 pints ripe elderberries, stemmed
● 1-1/2 pints white vinegar
● 1-1/2 cups sugar
● 1 tbsp. cinnamon
● 1 tbsp. allspice
● 1 tbsp. cloves
● 1/4 tsp. cayenne pepper

Directions:
1. Add the elderberries and vinegar to a saucepan and simmer to soften.
Press the berries through a sieve then return the puree to the vinegar.
Add the sugar and the spices and let simmer until the mixture begins
to thicken.
 2. Stir frequently to prevent scorching. Ladle hot relish into hot,
sterilized jars, leaving 1/4 inch of space from the top. Process for 10
minutes in a boiling water bath canner.

Nutrition: Calories: 50, Fat: 0g, Carbs: 0g, Protein: 0g

Plum Tomato Chutney

Preparation time: 15 minutes

Cooking time: 15 minutes
Servings: 4 pints

Ingredients:
● 4 tomatoes, chopped
● 6 plums, seeded and chopped
● 2 green chilies, chopped
● 4 tbsps. fresh ginger, grated
● 1 tbsps. lemon zest
● Juice of 1 lemon
● 2 bay leaves
● Pinch of salt
● 1/2 cup + 2 tbsp brown sugar
● 2 tsps. vinegar
● Pinch black pepper
● 4 tsps. vegetable oil

Directions:
1. Heat the oil in a deep saucepan. Add the bay leaves, ginger and green
chilies, and stir. Add the tomatoes and plums.
2. Add the salt, zest, lemon juice and vinegar. Stir in the sugar and
pepper, cover, and cook for 3 minutes.
3. Spoon the chutney into sterilized jars, leaving a 1/2-inch of space
from the top. Wipe the edge of the jars and secure the lids. Process the
jars in a boiling water bath for 10 minutes.

Nutrition: Calories: 70, Fat: 0g, Carbs: 31g, Protein: 1g

 Curried Apple Chutney
Preparation time: 15 minutes
Cooking time: 15 minutes
Servings: 10 pints

Ingredients:
● 2 quarts apples, peeled, cored and chopped
● 2 pounds raisins
● 4 cups brown sugar
● 1 cup onion, chopped
● 1 cup sweet pepper, chopped
● 3 tbsps. mustard seed
● 2 tbsps. ground ginger
● 2 tsps. allspice
● 2 tsps. curry powder
● 2 tsps. salt
● 2 hot red peppers, chopped
● 1 clove garlic, minced
● 4 cups vinegar

Directions:
1. In a large saucepan, mix all of the ingredients together. Bring to a boil
and simmer for 1 hour.
2. Spoon the chutney into hot, sterilized jars, leaving a 1/2-inch space
from the top. Wipe the rims before securing the lids. Process the jars
in a water bath for 10 minutes.

Nutrition: Calories: 23, Fat: 0g, Carbs: 11g, Protein: 0g

Fruit Chutney
Preparation time: 15 minutes
Cooking time: 15 minutes
Servings: 3 pints

Ingredients:
 ● 1 tbsp. canola oil
● 4 cups onion, chopped
● 1 tbsp. garlic, minced
● 8 cups prepared fresh fruits, peeled including pears, peaches, tomatoes
and apples
● 1 cup mixed dried fruits, chopped
● 1 cup granulated sugar
● 1 cup white vinegar
● 1 cup water
● 1 tsp. crushed red pepper
● 1 tsp. salt

Directions:
1. Heat-up the oil in a large pan, and cook the onion for about 6 minutes.
Add the garlic and stir for 30 seconds.
2. Stir in the fresh fruit, dried fruit, sugar, vinegar, water, red pepper
flakes, and salt. Bring to a boil, stirring often, then reduce the heat and
simmer for 30 minutes.
3. Spoon the chutney into sterilized jars, leaving 1/2 inch space from the
rim. Wipe the rims clean and place the lids on each jar. Process the
jars in a water bath for 15 minutes.

Nutrition: Calories: 47, Fat: 0g, Carbs: 11.1g, Protein: 0g

Green Tomato Chutney

Preparation time: 15 minutes
Cooking time: 15 minutes
Servings: 3 pints

Ingredients:
● 2-1/2 pounds firm green tomatoes, chopped
● 1-1/4 cups brown sugar, packed
● 1 cup red onion, chopped
● 1 cup golden raisins
● 1 cup cider vinegar
● 2 tbsps. candied ginger, minced
● 1 tbsp. mustard seeds
 ● 1 tsp. chili pepper flakes
● 1 tsp. fennel seeds
● 1 tsp. salt
● 1/2 tsp. ground allspice
● 1/8 tsp. ground cloves
● 1 cinnamon stick
● Pinch of ground nutmeg

Directions:
1. Put all of the ingredients in a 4-quart saucepan. Bring to a boil and
then reduce to a simmer. Cover the pot and cook for 45 minutes.
2. Spoon the chutney into sterilized jars, filling them to 1/4 inch from the
rim. Wipe the rims clean and secure the lids on the jars. Process the
jars for 15 minutes in a boiling water bath.

Nutrition: Calories: 18.2, Fat: 0g, Carbs: 6g, Protein: 0g

Rhubarb Chutney

Preparation time: 15 minutes

Cooking time: 15 minutes
Servings: 4 pints

Ingredients:
● 8 cups sliced rhubarb
● 6 cups sliced onion
● 2 cups raisins
● 7 cups light brown sugar
● 4 cups apple cider vinegar
● 2 tbsps. salt
● 2 tsps. cinnamon
● 2 tsps. ginger
● 1 tsp. ground cloves
● 1/8 tsp. cayenne pepper

Directions:
 1. Combine all the ingredients together in a large saucepan. Boil and let
simmer gently until the liquid thickens.
2. Pour into sterile jars and wipe the rims. Secure the lids and process
the jars in a hot water bath for 10 minutes.

Nutrition: Calories: 58, Fat: 1g, Carbs: 12g, Protein: 0g

Cantaloupe Chutney
Preparation time: 15 minutes
Cooking time: 1 hour & 30 minutes
Servings: 4 pints

Ingredients:
● 3 Medium cantaloupes
● 1 pound of dried apricots
● 1 fresh hot chili
● 2 cups of raisins
● 1 tsp. ground cloves
● 1 tsp. ground nutmeg
● 2 tbsps. salt
● 2 tbsps. mustard seed
● 1/4 cup fresh ginger, chopped
● 3 cloves garlic
● 4-1/2 cups apple cider vinegar
● 2-1/4 cups brown sugar
● 4 onions
● 1/2 cup orange juice
● 2 tbsps. orange zest

Directions:
1. Thinly slice the apricots and put them into a large bowl. Chop the
ginger and garlic thinly, and add to the bowl. Stir in the chili and
mustard seed.
2. Add the raisins, cloves, cinnamon and nutmeg. Mix together and set
aside. Combine the vinegar and sugar in a saucepan and bring to boil
over medium heat.
 3. Add the mixture from the bowl and return to a moderate simmer.
Keep simmering for 45 minutes.
4. Meanwhile, chop the onions and place them in a bowl. Peel, de-seed
and cut the cantaloupe into cubes of ½. Add the orange juice and zest
and mix well.
5. Once the vinegar mixture has cooked for 45 minutes, add the
cantaloupe mixture and cook for another 45 minutes or until the
mixture has thickened.
6. Pour into hot jars, clean the rims then screw on the lids and rings.
Process in a boiling water bath for 10 minutes.
Nutrition: Calories: 54, Fat: 0g, Carbs: 14g, Protein: 1g

Cucumber Relish
Preparation time: 45 minutes
Cooking time: 4 hours and 20 minutes
Servings: 5 pints

Ingredients:
● 4 unpeeled and diced cucumbers
● 2 diced green peppers
● 1 diced red pepper
● 1 tablespoon of celery seed
● 3 cups of ground onions
● 3 cups of finely diced celery
● ¼ cup of salt
● 2 cups of white vinegar
● 1 tablespoon of mustard seeds
● 3 ½ cups of sugar

Directions:
1. Place all of the ingredients in a food processor then pulse until the
cucumber is finely chopped.
2. Place the relish in a large bowl and cover with cold water. Let it sit for
about 4 hours.
3. Drain the mixture and add in the sugar. Bring to a boil. As it heats up,
the flavors will come out. Stir until the sugar dissolves.
 4. Spoon into jars, and let them sit in a hot water bath for about 10
minutes.
5. Let cool completely before storing.
Nutrition: Calories: 651, Fats: 26g, Carbs: 93g, Protein: 17g, Sodium: 112
mg
Vinegars
Chilies Pickle
Preparation time: 30 minutes
Cooking time: 10 minutes
Total time: 40 minutes
Servings: 8

Ingredients:
1 tablespoon olive oil
12 ounces mixed chilies, slice in half lengthwise
4 garlic cloves, sliced in half
1¾ cups white vinegar
¾ cup water
1 tablespoon sugar
½ teaspoon salt
1 tablespoon olive oil
12 ounces mixed chilies, slice in half lengthwise
4 garlic cloves, sliced in half
1¾ cups white vinegar
¾ cup water
1 tablespoon sugar
½ teaspoon salt

Directions:
1. In a cast-iron wok, heat the oil over medium-high heat and cook the
chilies and garlic for about 5 minutes, stirring frequently.
2. Remove the wok of chilies from the heat and set aside to cool slightly.
3. Meanwhile, in a small saucepan, add the vinegar, water, sugar, and
salt over medium heat and cook for about 3–5 minutes or until sugar
is dissolved, stirring continuously.
4. Transfer the chilies and garlic into a hot 1-pint sterilized jar.
5. Pour the vinegar mixture over the chilies and garlic, leaving about ¼–
½-inch space from the top.
 6. Set aside to cool to room temperature.
7. Slide a small knife around the insides of the jar to remove air bubbles.
8. Wipe the rims of the jar using a clean, damp cloth to remove any food
residue.
9. Secure the lid on the jar.
10. Process the jar in a boiling water canner for about 10 minutes.
11. Carefully remove the jar from the water canner and place onto
a wood surface several inches apart to cool completely.
12. After cooling, press the top of the jar's lid to ensure that the
seal is tight.
13. Store the jar in the refrigerator for up to 1 month.

Nutrition:
Calories: 48, Total Fat: 2g, Saturated Fat: 0.3g, Cholesterol: 0mg, Sodium:
155mg, Total Carbs: 5.3g
Fiber: 1.6g, Sugar 3.4g, Protein: 0.8g

Bread and Butter Pickles

Preparation time: 30 minutes
Cooking time: 20 minutes
Servings: 3 quarts

Ingredients:
● 15 cups of sliced pickling cucumbers, about 5 pounds; three cups for
every pound
● 3 onions sliced thinly
● ¼ cup of salt
● 2 ½ cups of cider vinegar
● 2 ½ cups of sugar
● ¾ teaspoon of turmeric
● ½ teaspoon of celery seed
● 1 tablespoon of mustard seeds
● 6 cups of water
Directions:
1. Mix the onions, ice, salt, and cucumbers together in a bowl.
2. Place a plate on top of the bowl and then place a gallon of water or
something heavy on top of the plate. Let it stand for about three
hours.
3. After three hours, rinse, and then drain.
4. Mix the water, sugar, vinegar, celery seed, mustard seed, and turmeric
together in a large saucepan.
5. Add the drained cucumbers.
6. Bring to a boil on medium heat.
7. Right at the point of boiling, remove from the heat, and seal the
pickles in sterilized jars.
8. Place in a hot water bath for 10 minutes.
9. Dry them off, and place on a cooling sheet, place in the oven for
around 15 minutes in the oven at 225°F. This needs to be done in
order to ensure that there are no air pockets and that everything has
been cooked right. Let the jars cool completely before storing.

Nutrition: Calories: 651, Fats: 26g, Carbs: 93g, Protein: 17g, Sodium: 112
mg

Carrot Pickle
Preparation time: 15 minutes
Cooking time: 20 minutes
Servings: 16

Ingredients:
● 5½ cups white distilled vinegar
● 1 cup water
● 2 cups sugar
● 2 teaspoons canning salt
● 3 tablespoons pickling spices
● 8½ cups small carrots, peeled and sliced lengthwise

Directions:
 1. In a saucepan, add the vinegar, water, sugar, and canning salt and cook
until boiling.
2. Boil for about 3 minutes.
3. Add the carrots and cook until boiling.
4. Now set the heat to low and cook for about 10 minutes.
5. In the bottom of 4 (1-pint) hot sterilized jars, divide the pickling
spices, followed by the carrot slices.
6. Pour the vinegar mixture over carrots, leaving about ½-inch space
from the top.
7. Slide a small knife around the insides of each jar to remove air
bubbles.
8. Wipe any trace of food off the rims of the jars with a clean, moist
kitchen towel.
9. Secure the lids on the jars.
10. Place the jars in a boiling water canner and process for about
10 minutes.
11. Remove the jars from the water canner and place onto a wood
surface several inches apart to cool completely.
12. After cooling, press the top of each jar’s lid to ensure that the
seal is tight.
13. Place the jars in the refrigerator for up to 1 month.

Nutrition:
Calories: 123, Total Fat: 0g, Cholesterol: 0mg, Sodium: 268mg, Total
Carbs: 28.6g, Fiber: 0.7g, Sugar: 26.6g, Protein: 0.2g

Onion Pickle
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 12

Ingredients:
● Pickle
● 2 pounds red onions, cut into thin strips
● 1¾ teaspoons pickling salt
● 1½ teaspoons peppercorns, divided
● 3 bay leaves, crumbled
 ● Brine
● 1 cup cider vinegar
● 1 cup water
● 1/3 cup sugar
● 3½ tablespoons pickling salt

Directions:
1. In a bowl, add the onion slices and pickling salt and toss well to coat
everything.
2. Set aside for about 30 minutes.
3. Then rinse the onion slices completely.
4. To make the brine; in a large saucepan, add all the ingredients over
low heat and cook for about 5 minutes, stirring occasionally.
5. In the bottom of 3 (1-pint) hot sterilized jars, add the peppercorns and
bay leaves.
6. Place the onion slices in each jar, and gently press down with tongs.
7. Pour the hot brine over slices to cover, leaving about ½-inch space
from the top.
8. Slide a small knife around the insides of each jar to remove air
bubbles.
9. Wipe any trace of food off the rims of the jars with a clean, moist
kitchen towel.
10. Secure the lids onto the jars.
11. Place the jars in a boiling water canner and process for about
10 minutes.
12. Remove the jars from the water canner and place onto a wood
surface several inches apart to cool completely.
13. After cooling, press the top of each jar’s lid to ensure that the
seal is tight.
14. Place the jars in the refrigerator for 2 weeks.

Nutrition:
Calories: 56, Total Fat: 0.13g, Cholesterol: 0mg, Sodium: 1,868mg, Total
Carbs: 13g, Fiber: 1.7g, Sugar: 8.9g, Protein: 0.9g
 Garlic Pickle
Preparation time: 15 minutes
Cooking time: 15 minutes
Servings: 32

Ingredients:
● 5 cups white vinegar
● ¼ cup canning salt
● 2 pounds fresh garlic cloves, peeled
● 1 teaspoon red pepper flakes, crushed
● 4 heads fresh dill

Directions:
1. In a large saucepan, add the vinegar and salt and cook until boiling.
2. Now set the heat to low and cook for about 10 minutes, stirring
occasionally.
3. In the bottom of 4 (1-pint) hot sterilized jars, add the garlic, red
pepper flakes and 1 dill head.
4. Pour the vinegar mixture over the garlic mixture, leaving about ½-
inch space from the top.
5. Slide a small knife around the insides of each jar to remove air
bubbles.
6. Wipe any trace of food off the rims of the jars with a clean, moist
kitchen towel.
7. Secure the lids on the jars. Place the jars in a boiling water canner and
process for about 10 minutes.
8. Place the jars in a boiling water canner and process for about 10
minutes.
9. Remove the jars from the water canner and place onto a wood surface
several inches apart to cool completely.
10. After cooling, press the top of each jar’s lid to ensure that the
seal is tight.
11. Place the jars in the refrigerator for up to 2–3 months.

Nutrition:
Calories: 51, Total Fat: 0.2g, Cholesterol: 0mg, Sodium: 720mg, Total
Carbs: 10g, Fiber: 0.7g, Sugar: 0.4g, Protein: 1.9g

Sweet Dill Pickles

Preparation time: 15 minutes
Cooking time: 35 minutes
Servings: 40

Ingredients:
● 16 cups water
● ½ cup pickling lime
● 3½ pounds medium cucumbers, ends trimmed and sliced crosswise
● 4 cups white vinegar
● 4 cups granulated white sugar
● ½ tablespoon pickling salt
● ½ tablespoon mixed

Directions:
1. In a container, combine the water and pickling lime.
2. Soak the cucumber slices in the lime water overnight, stirring
occasionally.
3. Then drain the cucumber slices and rinse in cool water.
4. Drain the cucumber slices completely.
5. Now in the same cleaned non-reactive container, place the ice water.
6. Add the cucumber slices and refrigerate for about 3 more hours.
7. Meanwhile, in a bowl, add the vinegar, sugar, and salt and beat until
sugar is dissolved.
8. Drain the cucumber slices and return them to the same container.
9. Pour the sugar syrup over the cucumber slices and refrigerate
overnight, stirring occasionally.
10. Tie up the pickling spices in a cheesecloth.
11. The next day, drain the syrup from cucumber slices and
transfer into a saucepan.
12. Add the spice bag into the pot over medium-low heat and
simmer for about 35 minutes.
13. Remove from the heat and set aside.
 14. In the bottom of 10 (1-pint) hot sterilized jars, divide the
cucumber slices.
15. Pour enough hot syrup over the slices to cover them, leaving
about ½-inch space from the top.
16. Run a clean knife around the interior of each jar to remove any
air bubbles.
17. Wipe any trace of food off the rims of the jars with a clean,
moist kitchen towel.
18. Seal each jar with a lid and screw on the ring.
19. Arrange the jars in a boiling water canner and process for
about 10 minutes.
20. Remove the jars from the water canner and place onto a wood
surface several inches apart to cool completely.
21. After cooling, press the top of each jar’s lid to ensure that the
seal is tight.
22. Place the jars in the refrigerator for up to 1 month.

Nutrition:
Calories: 83, Total Fat: 0g, Cholesterol: 0mg, Sodium: 74mg, Total Carbs:
20.9g, Fiber: 0.2g, Sugar: 20g, Protein: 0.3g

Jalapeño Pickle
Preparation time: 15 minutes
Cooking time: 15 minutes
Servings: 36

Ingredients:
● 6–8 pounds jalapeño peppers
● 5 cups vinegar
● 1 cup water
● 2 garlic cloves, crushed lightly
● 2 tablespoons sugar
● 4 teaspoons pickling salt

Directions:
1. Remove the stem end of each jalapeño pepper.
 2. Cut the peppers into ¼–½-inch-thick rings.
3. In a large saucepan, add the vinegar, water, garlic, sugar, and salt over
medium-high heat and cook until boiling.
4. Then decrease the heat to low and cook for about 10 minutes.
5. Remove the saucepan of vinegar mixture from heat and discard the
garlic.
6. In the bottom of 9 (1-pint) hot sterilized jars, divide the jalapeño
rings.
7. Pour the hot vinegar mixture over the jalapeños, leaving about ½-inch
space from the top.
8. Slide a small knife around the insides of each jar to remove any air
bubbles.
9. Wipe any trace of food off the rims of the jars with a clean, moist
kitchen towel.
10. Seal each jar with a lid and screw on the ring.
11. Arrange the jars in a boiling water canner and process for
about 10 minutes.
12. Remove the jars from the water canner and place onto a wood
surface several inches apart to cool completely.
13. After cooling, press the top of each jar’s lid to ensure that the
seal is tight.
14. Place the jars in the refrigerator for up to 1 month.

Nutrition:
Calories: 30, Total Fat: 0.7g, Cholesterol: 0mg, Sodium: 1,468mg, Total
Carbs: 4.6g, Fiber: 2g, Sugar: 2.4g, Protein: 0.7g

Sweet Pickle Relish

Preparation time: 15 minutes
Cooking time: 15 minutes
Servings: 64

Ingredients:
● 4 cups cucumbers, chopped finely
● 2 cups sweet yellow peppers, seeded and chopped finely
● 2 cups onion, chopped finely
● ¼ cup kosher salt
 ● 2 cups cider vinegar
● 3½ cups sugar
● 1 tablespoon mustard seed
● 1 tablespoon celery seed

Directions:
1. In a large bowl, add the chopped cucumbers, sweet peppers, onions,
and salt and stir to combine.
2. Cover the cucumber mixture with ice water and set aside for about 2
hours.
3. In a colander, drain the cucumber mixture and rinse well.
4. Again, drain the cucumber mixture completely and then with your
hands, squeeze out excess liquid.
5. In a saucepan, add vinegar, sugar, vinegar, mustard seed and celery
seed and cook until boiling.
6. Stir in the drained cucumber mixture and simmer for about 10
minutes.
7. In 4 (1-pint) hot sterilized jars, divide the relish, leaving about ½-inch
space from the top.
8. Slide a small knife around the insides of each jar to remove any air
bubbles.
9. Wipe any trace of food off the rims of the jars with a clean, moist
kitchen towel.
10. Seal each jar with a lid and screw on the ring.
11. Place the jars in a boiling water canner and process for about
10 minutes.
12. Remove the jars from the water canner and place onto a wood
surface several inches apart to cool completely.
13. After cooling, press the top of each jar’s lid to ensure that the
seal is tight.
14. The canned relish can be stored in the refrigerator for up to 1
month.

Nutrition:
Calories: 47, Total Fat: 0.1g, Cholesterol: 0mg, Sodium: 443 mg, Total
Carbs: 12g, Fiber: 0.2g, Sugar: 11.4g, Protein: 0.2g
 Dill Pickle Relish
Preparation time: 15 minutes
Cooking time: 25 minutes
Servings: 64

Ingredients:
● 2½ pounds cucumbers; peeled, seeded, and chopped finely
● 2 small bell peppers (green and red), seeded and chopped finely
● 1 large yellow onion, chopped finely
● 3 garlic cloves, minced
● ¼ cup salt
● 3 cups white vinegar
● 2 teaspoons dill seeds
● 1 tablespoon yellow mustard seeds
● 2 teaspoons celery seeds
● ½ teaspoon ground turmeric
● 2 bay leaves

Directions:
1. In a large bowl, add the chopped cucumbers, bell pepper, onion,
garlic, and salt and stir to combine.
2. Cover the cucumber mixture with water and set aside for about 6
hours.
3. In a colander, drain the cucumber mixture and rinse well.
4. Again, drain the cucumber mixture completely and then with your
hands, squeeze out excess liquid.
5. In a saucepan, add the vinegar and spices over medium-high heat and
cook until boiling.
6. Now adjust the heat to medium-low and simmer for about 5 minutes.
7. Add the drained cucumber mixture and stir to combine.
8. Now adjust the heat to medium-high and again bring to a boil.
9. Now adjust the heat to medium-low and simmer, uncovered for about
10 minutes.
 10. Remove the saucepan of relish from the heat and discard the
bay leaves.
11. In 4 (1-pint) hot sterilized jars, divide the relish, leaving about
½-inch space from the top.
12. Slide a small knife around the insides of each jar to remove
any air bubbles.
13. Wipe any trace of food off the rims of the jars with a clean,
moist kitchen towel.
14. Seal each jar with a lid and screw on the ring.
15. Arrange the jars in a boiling water canner and process for
about 10 minutes.
16. Remove the jars from the water canner and place onto a wood
surface several inches apart to cool completely.
17. After cooling, press the top of each jar’s lid to ensure that the
seal is tight.
18. The canned relish can be stored in the refrigerator for up to 1
month.

Nutrition:
Calories: 17, Total Fat: 0.2g, Cholesterol: 0mg, Sodium: 444 mg, Total
Carbs: 3.5g, Fiber: 0.5g, Sugar: 1.6g, Protein: 0.6g

Blueberry Vinegar
Preparation time: 15 minutes
Cooking time: 15 minutes
Servings: 2 quarts

Ingredients:
● 3 cups fresh blueberries
● 3 cups rice vinegar
● 2 cinnamon sticks
● 4 whole allspice berries
● 2 tbsp honey

Directions:
1. In a stainless-steel saucepan, combine 1 ½ cups of blueberries with
the rice vinegar, cinnamon sticks, and allspice berries. Bring to a boil
 and then reduce the heat.
2. Simmer uncovered for 3 minutes. Stir in the honey, then remove from
the heat. Pour the mixture through a fine-mesh strainer then let it drain
into a bowl. Discard the blueberries.
3. Divide the remaining 1 ½ cup blueberries evenly between two jars.
Put 1 cinnamon stick and 2 whole allspice berries to each jar.
4. Before ladling half of the vinegar into each jar, strain through a
colander lined with cheesecloth twice.
5. Remove the air bubbles with a small knife. Wipe the rims clean. Seal
and place the jars in a hot-water bath for 10 minutes. Let the jars sit in
a cool place for 2–3 weeks before opening.

Nutrition: Calories: 35, Carbs: 8g, Fat: 0g, Protein: 0g

Canned BBQ Sauce

Preparation time: 15 minutes
Cooking time: 1 hour & 20 minutes
Servings: 3 pints

Ingredients:
● 1 tbsp. hot pepper flakes
● 3 chopped garlic cloves
● 2 cups chopped onions
● 21 chopped tomatoes
● 1½ cups of brown sugar, packed lightly
● 1 tbsp. celery seeds
● 1/3 cup lemon juice
● 1 cup white vinegar
● 1½ tbsp. ground nutmeg or mace
● 2 tbsp. salt
● 1 tsp. ground ginger
● 1 tsp. cinnamon
● 1 tbsp. dry mustard

Directions:
1. Combine the tomatoes with the celery seeds, pepper flakes, garlic, and
onions in a large, steel saucepan.
 2. Boil on high heat while stirring constantly. Lower the heat and cover
the pan. Gently boil for about ½ an hour until the veggies have
softened.
3. Transfer the mixture in batches to a sieve over a glass bowl. Discard
the solids.
4. Return the liquid to the saucepan. Add the brown sugar, cinnamon,
ginger, mustard, mace, salt, lemon juice, and vinegar. Return to a boil
on medium-high heat and stir occasionally.
5. Reduce the heat. Allow it to boil for about ½ an hour while you
frequently stir until the mixture is thicker and about the consistency of
bottled BBQ sauce.
6. Heat the jars you will be using in simmering hot water until you are
ready for them. Do not allow them to boil. Wash the lids in soapy,
warm water. Set the bands aside.
7. Ladle the hot sauce into jars. Leave ½ an inch open at the top. Rinse
the rims and tighten the lids. Arrange the jars in the canner with
boiling water. Process for about 20 minutes.

Nutrition: Calories: 60, Carbs: 15g, Fat: 0g, Protein: 0g

Canned Mackerel
Preparation time: 15 minutes
Cooking time: 1 hour & 40 minutes
Servings: 3 pints

Ingredients:
● 2 lbs. mackerel
● Vinegar
● Salt

Directions:
1. Rinse the fish in cold water mixed with vinegar (2 tbsps. for each
quart). Discard the scales, head, fins, and tail of the fish, then wash
thoroughly to remove all the blood.
2. Split the fish into lengthwise halves before cutting them into 3 ½-inch
long pieces. Place the fish in clean and hot Mason jars, each filled
with one tsp. of salt but without adding any liquid.
 3. Adjust the lids on the jars before placing them in the pressure canner.
Process for one hour and forty minutes.

Nutrition: Calories: 104, Fat: 4.1g, Carbs: 16.3g, Protein: 1.3g

Giardiniera In Vinegar

Preparation time: 15 minutes

Cooking time: 7 minutes
Servings: 8 pints

Ingredients:
● White vinegar 1.5 l
● Carrots 300 g (10.5 ounces)
● Fresh spring onion 200 g (7 ounces)
● Red peppers 300 g (10.5 ounces)
● Green peppers 300 g (10.5 ounces)
● Yellow peppers 300 g (10.5 ounces)
● Sugar 30 g (1 ounce)
● Cauliflower florets 300 g (10.5 ounces)
● Green beans 300 g (10.5 ounces)
● Celery 300 g (10.5 ounces)
● Cucumber 300 g (10.5 ounces)
● Water 1.5 l
● Coarse salt 30 g (1 ounce)
● Laurel 3 leaves
● Black peppercorns 10
● Juniper berries 4

Directions:
1. Put a large saucepan on the stove and pour in the water and vinegar.
Add the bay leaves, salt, sugar, black peppercorns and juniper berries.
Bring to a boil.
2. Wash all the vegetables under running fresh water to clean them.
3. Cut the celery into chunks that are about 1 cm thick. Remove the roots
of the onions and cut them in half. Clean the beans and peel the
 carrots.
4. Cut the carrots and cucumbers into 5 cm disks. If you have a
mandolin, use a serrated mandolin blade for a better effect.
5. Remove the innards and seeds from the peppers. Cut them into 2 cm
strips.
6. Remove the outer leaves of the cauliflower with a small knife, cut the
core, and detach the florets by cutting them off from the trunk.
7. When the water is boiling, add the carrots and cauliflower, and let
them cook for 3 minutes. Next, add the green beans, onion, celery,
peppers, and cucumbers. Cook for another 4 minutes.
8. Once the vegetables are ready, remove the pan from the heat and
remove the veggies, pouring the cooking liquid in a bowl.
9. Let the vegetables cool and, in the meantime, sanitize the jars and
lids.
10. When the vegetables have completely cooled, pack them in
jars, trying to arrange them neatly.
11. Filter the cooking liquid that you have kept aside and pour it
into the jars, covering the vegetables but taking care to stop at 1 cm
from the top of the jar.
12. Now, it’s time to pasteurize the food in the jars. If you use jars
with screw caps, screw them tight but do not tighten too much, as they
will tighten naturally during the 30 minutes pasteurization.
13. Once your jars have cooled, check to see if the vacuum seal
has formed correctly: you can press the center of the lid and, if you do
not hear a "click-clack", you should be in the clear.
14. If, after re-boiling, you notice the formation of small air
bubbles, when the tin is still hot, gently tap it on a surface, so as to
make the bubbles rise on the surface and then disappear naturally. No
need to wait. Your Giardiniera is ready to be enjoyed!

Nutrition: Calories: 29, Carbs: 4g, Fat: 0g, Protein: 2g

Peppers In Oil
Preparation time: 15 minutes
Cooking time: 12 hours & 12 minutes
Servings: 8 pints
Ingredients:
● Fleshy peppers 1 kg (about 2 pounds)
● 500 ml of white vinegar
● 250 ml of white wine
● 1 tbsp salt

Directions:
1. Rinse the peppers, dry them and toast them directly on the flame or in
the oven. Remove the charred skin that covers them, remove the core,
and seeds and then cut them into large slices.
2. Add the wine, vinegar and a tablespoon of salt to a saucepan. Bring to
a boil. Boil the peppers for about 4 minutes, drain and place them on a
cloth so that they dry without overlapping.
3. Place the peppers in sterilized jars while they’re still hot, pressing
them well to drain excess boiling liquid.
4. Add the hot oil (60 C or 140 F) to cover them completely, taking care
not to leave air bubbles.
5. Wait about 12 hours, and then check to see if the oil level in the jar
has gone down. If it has, add some more. It is important that the oil
covers the peppers perfectly.
6. Secure the lids on the jars tightly. Place them in a cool and dark place
for up to 3 months.

Nutrition: Calories: 55, Carbs: 2g, Fat: 5g, Protein: 1g

Zucchini In Oil
Preparation time: 15 minutes
Cooking time: 4 minutes
Servings: 8 pints

Ingredients:
● 1 kg (about two pounds) Zucchini
● 750 ml extra virgin olive oil
 ● 500 ml water, natural
● 300 ml white wine vinegar
● 2 tbsps. coarse salt
● 2 cloves garlic
● peppercorns, fresh mint, salt and a pepper

Directions:
1. Wash the zucchini and cut into strips or rounds. Place them in a
colander and sprinkle with coarse salt.
2. Place a weighted plate on top of them and let them rest for two or
three hours so that they can drain excess water. Then, rinse them and
lay them to dry on a clean cotton cloth.
3. Pour the water and vinegar into a saucepan, add a pinch of salt and
boil. Soak the zucchini in this liquid for 3 or 4 minutes.
4. Drain them with a skimmer and let them dry and cool, placing them
on another dishcloth. Wash the mint leaves and blanch these together
with garlic.
5. When the zucchini is dry, layer them in glass jars, seasoning each
layer with a little chopped garlic, the pepper and some mint leaves.
Leave a finger space between the lid and the top layer of zucchini.
6. Press the zucchini well to avoid air bubbles and pour the oil over it
completely covering the contents.
7. Close the jars and place them in the pantry, allowing a few months to
pass before reopening them.
8.
Nutrition: Calories: 15, Carbs: 1g, Fat: 0g, Protein: 1g

Eggplant Pieces in Oil

Preparation time: 15 minutes
Cooking time: 4 minutes
Servings: 8 pints

Ingredients:
● 2 kg (about 4.5 pounds) eggplant
● 450 ml vinegar
● 350 ml water
● 6 cloves garlic
 ● 3 hot peppers
● Coarse salt
● Olive oil

Directions:
1. Peel the eggplant, then cut into slices about a half centimeter thick.
Overlap the eggplant in a bowl, and add some coarse salt to each
layer.
2. Place a flat plate on top with a pot filled with water on top of that to
weigh it down.
3. After 2 hours, lift the weight and stir the eggplant, then cover again
with the plate and the weight so as to let all the water out. Remove the
water from the vegetables and squeeze the eggplant.
4. Boil water and vinegar in a saucepan. Boil the eggplant in the water
and vinegar for about a minute per slice.
5. Drain them in a colander, then put the eggplant on a clean cloth and
dab with absorbent paper.
6. Once cooled, cut the eggplant into pieces.
7. Chop the garlic and hot peppers finely.
8. In a jar, place a layer of eggplant pieces, and then add a few pieces of
hot pepper and garlic. Cover with oil.
9. Continue adding the eggplant, alternating them with oil, chilis and
garlic pressing to avoid air bubbles forming inside the jar.
10. Add some pieces of garlic and the chilis and cover the
eggplant with the oil until everything is well covered.
11. Close the eggplant jars and leave for at least a week in the
pantry before consuming them.
12. Once the jar is opened, keep it fresh, taking care always to
cover the surface with oil as you eat them.

Nutrition: Calories: 143, Carbs: 3g, Fat: 12g, Protein: 2g

Red Onion & Tomato Salsa

Preparation time: 30 minutes
Cooking time: 1 hour & 20 minutes
Servings: 8 pints
Ingredients:
● 3 red onions, chopped
● 4 green peppers, chopped
● 10 pounds tomatoes, quartered
● 3 cups tomato paste
● 1-3/4 cups white vinegar
● 1/2 tsps. hot pepper sauce
● 1/4 cup canning salt
● 5 jalapeno peppers, seeded and chopped
● 15 garlic cloves, minced
● 1 celery rib, chopped
● 1 medium sweet red pepper, chopped
● 1/2 cup sugar

Directions:
1. In a large saucepan, boil the tomatoes for about 20 minutes or until
tender; drain and reserve the cooking liquid.
2. Return to the pan and add in the remaining ingredients; cook for about
1 hour and then remove from the heat. Transfer to sterile jars and seal.
3. Process in a hot water bath for about 30 minutes and then let cool
before storing in the fridge or freezer.

Nutrition: Calories: 14, Fat: 0g, Carbs: 3g, Protein: 0g

Fresh Green Salsa

Preparation time: 15 minutes

Cooking time: 30 minutes
Servings: 32

Ingredients:
● 2 jalapeno peppers, diced
● 6 green onions, sliced
● 7 cups tomatoes, diced
● 4 cloves garlic, minced
● 2 tbsps. minced cilantro
 ● 4 drops hot pepper sauce
● 2 tbsps. lime juice
● ½ cup vinegar
● 2 tsps. salt

Directions:
1. Combine all the ingredients in a saucepan; bring to a boil and then
simmer for about 15 minutes. Ladle into sterile jars and seal tightly.
2. Process in a hot water bath for about 15 minutes and then let cool
before storing in the fridge.

Nutrition: Calories: 5, Fat: 0g, Carbs: 0.4g, Protein: 0.2g

Mexican-Inspired Salsa

Preparation time: 10 minutes

Cooking time: 30 minutes
Servings: 8 pints

Ingredients:
● 8 large cloves garlic, chopped
● 4 medium jalapeños, chopped
● 2 1/2 cups diced onion
● 2 1/2 cups diced green bell peppers
● 9 cups chopped tomatoes
● 1 ½ cup tomato paste
● 1 cup white vinegar
● 6 tsps. canning salt

Directions:
1. Boil the whole tomatoes in water for at least 1 minutes; remove and
let cool. Peel to remove the skin and then add to a saucepan along
with the remaining ingredients.
 2. Simmer for about 30 minutes. Transfer the tomato mixture to sterile
jars and seal them tightly. Process in a hot water bath for 30 minutes.
Let cool and store in the fridge.

Nutrition: Calories: 23, Fat: 0.2g, Carbs: 5.2g, Protein: 1.1g

Red Cabbage Pickle

Preparation time: 20 minutes
Cooking time: 5 minutes
Total time: 25 minutes
Servings: 16

Ingredients:
● 1 large head red cabbage, shredded
● 2 tablespoons pickling salt
● 10 cups white vinegar
● 6 tablespoons pickling spices
Directions:
1. In a large ceramic bowl, add the shredded cabbage and salt and mix
well.
2. Place a heavy plate on the top of the cabbage, pressing it down and set
aside for about 24 hours.
3. Drain the cabbage completely.
4. In a saucepan, add the vinegar and pickling spices, place over medium
heat and cook until boiling.
5. In the bottom of 4 (1-pint) hot jars, divide the cabbage.
6. Pour the vinegar mixture over the cabbage, leaving about ½-inch
space from the top.
7. Slide a small knife around the insides of each jar to remove any air
bubbles.
8. Wipe any trace of food off the rims of the jars with a clean, moist
kitchen towel.
9. Seal each jar with a lid and screw on the ring.
10. Place the jars in a boiling water canner and process for about
10 minutes.
11. Remove the jars from the water canner and place them onto a
wood surface several inches apart to cool completely.
 12. After cooling, press the top of each jar’s lid to ensure that the
seal is tight.
Nutrition:
Calories: 45, Total Fat: 0g, Cholesterol: 0mg, Sodium: 736mg, Total Carbs:
4.4g, Fiber: 1.1g, Sugar 2g, Protein: 0.6

Low Sodium Sliced Sweet Pickles

Preparation time: 15 minutes
Cooking time: 25 minutes
Servings: 4 pints

Ingredients:
● 4 lb. pickling cucumbers
● Canning syrup
● 1-2/3 cups white vinegar, distilled
● 3 cups sugar
● 1 tbsp whole allspice
● 2-1/4 tbsp celery seed
For the brining solution:
● 1-quart white vinegar, distilled
● 1 tbsp pickling salt
● 1 tbsp mustard seed
● 1/2 cup sugar

Directions:
1. Wash the cucumbers and cut off both ends. Slice the cucumbers into
1/4-inch slices. Add all the canning syrup ingredients and bring them
to a boil. Keep the mixture hot.
2. Add all the brining ingredients to a saucepan and then add the
cucumber slices. Bring to a boil and cook until the cucumbers change
color to a dull green. Next, drain them thoroughly.
3. Pack the cucumber slices into sterilized pint jars leaving a 1/2-inch of
space from the top. Add the hot liquid and remove any air bubbles.
Add more liquid if necessary.
4. Use a clean damp cloth to wipe the jar rims and then secure the lids.
Place the jars in the pressure canner with enough water to cover the
jars by at least 2-inches.
 5. Cover the pressure canner with an ordinary lid that fits well and
process the pint jars for 15 minutes in the boiling water. Cool the jars
overnight before storing them in a cool dry place.

Nutrition: Calories: 40, Fat: 0g, Carbs: 10g, Protein: 0g

McDonald’s Pressure Canned Fish

Preparation time: 15 minutes
Cooking time: 1 hour & 40 minutes
Servings: 10 pints

Ingredients:
● 20 11-inch blue backs
● Onions
● 2 tbsps. pickling salt
● 9 tbsps. white vinegar
● 9 tbsps. ketchup

Directions:
1. In a large bowl, mix the salt, vinegar, and ketchup. Now layer the
ingredients in the jars; start with the fish, onions, and then add a
tablespoon of the vinegar mixture.
2. Repeat with all the jars, leaving ¼ inch of space from the top. Arrange
the sealed jars in the pressure canner and process them at 11 lbs. for
100 minutes.
3. Wait for the pressure canner to depressurize to zero before removing
the jars. Arrange the jars on a cooling rack for 24 hours then store in a
cool dry place.

Nutrition: Calories: 138, Fat: 4g, Carbs: 0g, Protein 25g

Meat and Poultry
Pressure Canned Venison

Preparation time: 15 minutes

Cooking time: 1 hour & 20 minutes
Servings: 5 pints

Ingredients:
● 5 lbs. cubed venison
● 1 tbsp. vinegar
● Cajun seasoning
● Canning salt
● Paper towels
● 1 box of beef broth

Directions:
1. Place a canning rack in the bottom of a 12-quart pressure canner. Fill
each jar halfway with meat. Add ½ teaspoon of canning salt and ¼
tsp Cajun seasoning, leaving 1 inch from the top.
2. Add 1 tablespoon of beef broth. Wipe the rims of the jars clean.
3. Heat the lids in hot water for 3 minute and then screw them on the
jars. Transfer the jars into the canner and fill with water up to the jar
rings; add vinegar to the water.
4. Close and lock the pressure canner and bring to a boil over high heat.
5. After 20 minutes, adjust the heat to medium and cook for 75 minutes.
Turn off heat and leave the canner alone until it has cooled to room
temperature.
6. After it has cooled, remove the jars from the canner and check for
sealing. If the jars have sealed, store for up to 2 years; if not, use the
meat right away.

Nutrition: Calories: 147, Fat: 2g, Carbs: 0g, Protein: 27g

Pressure Canned Lamb

Preparation time: 15 minutes
Cooking time: 1 hour & 35 minutes
Servings: 5

Ingredients:
● 5 lbs. cubed lamb
● 5-pint sized mason jars with lids and rings
● Canning salt

Directions:
1. Fill jars with meat to 1 inch from the top. Add ½ teaspoon canning
salt per pint. Pour hot water over the meat and salt. Use a knife to
jiggle the meat and remove any air pockets. Wipe the rims clean.
2. Heat the lids in hot water for 3 minutes and then secure the lids on the
jars and tighten the rings slightly. Arrange the jars in the canner and
fill with water up to the jar rings; add vinegar to the water.
3. Close and lock the pressure canner and bring to a boil over high heat.
After 20 minutes, turn the heat to medium and cook for 75 minutes.
4. Turn off the heat and leave the canner alone until it has cooled to
room temperature. After the canner has cooled, remove the jars from
the canner and check for sealing.
5. If the jars have sealed, store for up to 2 years; if not, use the meat
right away.

Nutrition: Calories: 258, Fat: 16.5g, Carbs: 0g, Protein: 25.6g

Beef Stroganoff with Mushroom

Preparation time: 15 minutes
Cooking time: 1 hour & 40 minutes
Servings: 1

Ingredients:
● 5 lbs. chopped beef
● 2 chopped onions
● 4 chopped garlic cloves
● 4 cups sliced mushrooms
 ● 1 tbsp. butter
● 2 tbsps. Worcestershire sauce
● Water, as needed
● Salt and pepper, to taste

Directions:
1. Fry the beef, onions, garlic, and mushrooms in butter in a sizable
saucepan until browned. Mix in the Worcestershire sauce, seasonings,
and enough water to cover the ingredients.
2. Pour 2 more cups of water as you stir, then leave to boil. Ladle the
stroganoff into sanitized quart jars, distributing the cooking liquid
evenly across the jars.
3. Do not worry about adding more liquid—when the meat cooks, it will
add flavorful juices.
4. Process in your pressure canner for 90 minutes at 10 PSI, adjusting for
altitude.

Nutrition: Calories: 244, Fat: 8.3g, Carbs: 11.2g, Protein: 31.3g

Salty Beef, Lamb, and Venison

Preparation time: 15 minutes
Cooking time: 1 hour and 25 minutes
Servings: 8 pints

Ingredients:
● 8 lbs. ground beef, lamb, or venison
● 4 tsps. salt, divided
● White vinegar

Directions:
1. Prepare the jars by cleaning them well. Set a rack in a pressure canner
then pour in 3 to 4 inches of water.
2. Add water into a large saucepan and bring to a boil.
3. Cook the meat for 10 minutes, or until lightly browned in a large
skillet set over medium-high heat. Drain off any fat.
4. Pack the meat into the prepared jars, leaving 1 inch of space from the
top. Add ½ teaspoon of salt per jar.
 5. Ladle in the boiling water, leaving 1 inch of space from the top.
Release any air bubbles using a nonmetallic utensil.
6. Rinse the rims of the jars with a solution of diluted vinegar and water
to remove any greasy film. Seal with the lid and ring. Repeat with the
remaining jars, meat, and salt.
7. Arrange the jars on a rack in the pressure canner. Lock the lid in place,
boil, and let the canner vent for 10 minutes. Place a weighted gauge or
pressure regulator on the vent.
8. Process for 1 hour and 15 minutes at 11 pounds (454 g) on a dial
gauge or at 10 pounds (4.5 kg) on a weighted gauge.
9. Adjust your temperature to maintain an even pressure. Turn off the
heat. Let the pressure drop to zero before opening the lid.
10. Remove the jars from your canner. Set aside to cool for 12
hours.
11. Check the lids to make sure the seals are intact. Remove the
rings, wipe the jars, label and date them, and then transfer them to a
cupboard or pantry.
12. Refrigerate any jars that haven’t sealed properly, and use them
within 3 days. Properly sealed jars will last in the cupboard for 12
months.

Nutrition: Calories: 250, Fat: 19g, Carbs: 0g, Protein: 19g

Canned Turkey Meat

Preparation time: 15 minutes
Cooking time: 1 hour and 20 minutes
Servings: 10 pints

Ingredients:
● Dry chicken bouillon granules
● 15 lb. fresh whole turkey or turkey pieces (not frozen)
● Canning salt

Directions:
 1. If you are using a whole turkey, cut it into manageable pieces. Place
canning jars into the dishwasher and run through, without any
detergent, to warm the jars.
2. Heat 3 quarts of water for your pressure canner to only just boiling.
Heat the jar lids in hot water for 3 minutes.
3. Add ½ teaspoon of canning salt and ½ tsp chicken bouillon granules
to the bottom of each canning jar. Place the turkey into the canning
jars with one inch of space at the top.
4. Place the lids on and tighten the rings. Place the jars into the canner
and fill with hot water to the jar rings.
5. Close and lock the pressure canner and bring to a boil over high heat,
then add cooking weight to the top. After 15 minutes, turn the heat to
medium and cook for 75 minutes.
6. Turn off the heat and leave the canner alone until it has cooled
completely to room temperature. After it has cooled, remove the jars
from the canner and check that their seals are intact.

Nutrition: Calories: 240, Fat: 9.7g, Carbs: 2.1g, Protein: 33.6g,

Buttered Chicken Breast

Preparation time: 15 minutes
Cooking time: 1 hour and 30 minutes
Servings: 8 pints

Ingredients:
● 18 medium boneless and skinless chicken breasts
● 1 ½ tbsps. of salt
● 4 ½ cups of water
● Butter or olive oil for frying in skillet

Directions:
1. Cook each side of the chicken in a skillet with some butter or olive oil
for about 8-10 minutes. Remove from the heat when the chicken is
white and cooked all the way through. If you poke it with a fork, the
juices should run clear.
 2. In each pint jar, place a ½ teaspoon of salt and 2 chicken breasts. Fill
the jar with water.
3. Can for 70 minutes at 10 pounds of pressure for the weighted gauge of
the pressure canner or 11 pounds if the pressure canner has a dial
gauge.
4. Remove the jars, and let them cool to room temperature, which may
take about a day.

Nutrition: Calories: 45, Fat: 1g, Carbs: 0g, Protein: 9g,

Chicken and Potato

Preparation time: 15 minutes
Cooking time: 1 hour and 30 minutes
Servings: 6 pints

Ingredients:
● 2 tbsps. butter
● 4 cubed chicken breasts
● 4 cubed chicken thighs
● 1 chopped onion
● 6 minced garlic cloves
● 6 cups potatoes
● 8 cups divided chicken broth
● ½ cup ClearJel
● 2 tbsps. distilled white vinegar

Directions:
1. In a large skillet, heat the butter over medium-high heat. Add the
chicken, onion, and garlic, and cook for 10 minutes, stirring
occasionally.
2. Arrange the hot jars on a cutting board. Evenly distribute the cooked
chicken mixture among the jars.
3. Next, evenly distribute the potatoes among the jars, being sure to
leave a generous 1-inch space from the top.
4. In the same skillet, add 6 cups of chicken broth and bring to a boil
over high heat.
 5. In a small bowl, whisk the ClearJel with the remaining 2 cups of broth
until well combined. Add the mixture to the broth as you stir then boil
for another minute.
6. Arrange the hot jars on a cutting board. Using a funnel, ladle the hot
gravy into the jars, leaving a 1-inch space from the top.
7. Remove any air bubbles and add additional gravy if necessary,
making sure to keep a 1-inch space from the top. Rinse the rim of
each jar with a warm washcloth dipped in distilled white vinegar and
secure the lids.
8. Pour 3 quarts of water into the pressure canner and add 2 tablespoons
of distilled white vinegar. Arrange the jars in the pressure canner and
bring to a boil over high heat.
9. Vent the pressure canner for 10 minutes. Seal the vent and keep
heating to reach 11 PSI for a dial gauge and 10 PSI for a weighted
gauge. Process for 90 minutes (quarts) or 75 minutes (pints).

Nutrition: Calories: 296, Fat: 6.3g, Carbs: 34.6g, Protein: 23.6g

Pressure Canned Beef Cubes

Preparation time: 15 minutes
Cooking time: 1 hour and 40 minutes
Servings: 7

Ingredients:
● 5lbs beef stew meat
● 1 tbsp vegetable oil
● 12 cups cubed potatoes
● 8 cups sliced carrots
● 3 cups chopped celery
● 3 cups chopped onion
● 1 ½ tbsps. salt
● 1 tbsp. thyme
● ½ tbsp. pepper
● Water to cover

Directions:
 1. Brown the meat in a large saucepan with some oil. Add the vegetables
and all the seasonings, then cover with water. Boil the stew and then
remove it from the heat.
2. Scoop the hot stew into hot quart jars. Leave a 1-inch space from the
top. If needed, remove any air bubbles, then rinse the rims of the jars
with a paper clean, damp paper towel
3. Now secure the 2-part metal lids. Process the quart jars in a pressure
canner for about 90 minutes at 11 pounds of pressure if using a dial-
gauge canner or 10 pounds of pressure if using a weighted-gauge
canner.

Nutrition: Calories: 877, Fat: 22.6g, Carbs: 59.2g, Protein: 104.6g

Canned Chicken in Jars

Preparation time: 15 minutes
Cooking time: 1 hour and 30 minutes
Servings: 2

Ingredients:
● 1 lb. chicken
● ½ tbsp. salt

Directions:
1. Slice the chicken and place it into quart jars leaving a 1-inch of space
from the top. Add the salt into the jars then rinse the jar rims with a
clean damp towel. Now secure the 2-part metal lids.
2. Can the pint jars in a pressure canner for about 90 minutes at 11
pounds of pressure if using a dial-gauge canner or 10 pounds of
pressure if using a weighted-gauge can.

Nutrition: Calories: 342, Fat: 6.9g, Carbs: 0g, Protein: 65.7g

Chicken Jambalaya with Sausage

Preparation time: 15 minutes
Cooking time: 1 hour & 50 minutes
Servings: 1 quart

Ingredients:
● 1 tbsp. olive oil
● 4-lbs. cubed chicken thighs
● 2 cups chopped smoked sausage
● 2 cups chopped onion
● 2 cups chopped bell pepper
● 2 ribs celery
● 6 minced garlic cloves
● 2 tbsps. smoked paprika
● 2 tbsps. dried thyme
● Cayenne pepper
● 2 tbsps. Cajun spice blend
● 6 cups tomatoes with juice, divided
● ¼ tsp. hot pepper sauce
● 4 cups chicken broth
● 4 cups water
● Salt and pepper, to taste

Directions:
1. In a large stockpot, warm the olive oil and lightly brown the first 6
ingredients. In a sizable bowl, mix the paprika, seasonings, thyme,
cayenne, and Cajun spice blend.
2. Sprinkle the vegetable and meat mixture with the spice mixture, then
add tomatoes and hot sauce, and stir well to combine.
3. Ladle the ingredients into sanitized quart jars, filling them no more
than halfway.
4. Meanwhile, place the broth, tomato juice, and water into the stockpot
and bring it to a boil.
5. Ladle 2 cups of hot liquid into each jar, leaving 1 inch of space from
the top. You can top up with water if you need to.
6. Process the sealed jars in a pressure canner for 90 minutes at 10 PSI,
adjusting for altitude.

Nutrition: Calories: 768, Fat: 36g, Carbs: 73g, Protein: 35g

Fruits
Brandied Honey and Spice Pears

Preparation time: 15 minutes

Cooking time: 5 minutes
Servings: 6

Ingredients:
● 6 lb. sliced pears
● Ascorbic acid color keeper
● 4 cups apple juice, cranberry juice, or apple cider
● ½ cup lemon juice
● 1 ½ cups honey
● 3 tbsps. crystallized ginger
● 8 inches stick cinnamon, break the sticks into halves
● ½ tbsps. whole cloves
● ¼-cup brandy

Directions:
1. Put the pear slices into the ascorbic acid to prevent the pears from
discoloring. Set aside.
2. To make the syrup, in a 6–8-quart pot, combine the apple juice, lemon
juice, honey, ginger, cinnamon, and cloves. Boil while constantly
stirring. Reduce the heat to low.
3. Strain the pears and add them to the syrup. Stir in the brandy, then
increase the heat until the mixture is boiling.
4. Reduce the heat once more and simmer while occasionally stirring for
5 minutes or until the pears are almost tender.
5. Use a slotted spoon to pack the spears into clean pint canning jars,
ensuring you leave a half-inch of space from the top.
6. Spoon the syrup over the pears, keeping a half-inch space from the
top. Use a clean towel to wipe the jar rims and then secure the lids.
7. Load the jars into the pressure canner and process them at 10 pounds
of pressure.
Nutrition: Calories: 60, Carbs: 16g, Fat: 0g, Protein: 0g

Canned Honey and Cinnamon Peaches

Preparation time: 15 minutes

Cooking time: 32 minutes
Servings: 7 pints

Ingredients:
● 3 lb. ripe peaches
● 1 cup honey
● 7 cinnamon sticks

Directions:
1. Peel the peaches and dunk them in boiling water for 2 minutes. The
skin will then come off. Meanwhile, mix 9 cups of water with the
honey, and then bring the mixture to a boil over medium heat.
2. Place a cinnamon stick in each sterilized pint jar. Pack the peaches
into the jars and add the honey mixture, leaving some space at the top.
Clean the jar rims and secure the lids.
3. Transfer the jars into the pressure canner and pour in enough water to
cover the jars.
4. Cover the pressure canner with the lid and process the jars for 30
minutes in the boiling water.

Nutrition: Calories: 70, Carbs: 17g, Fat: 0g, Protein: 0g

Honey-Lavender Peaches
Preparation time: 15 minutes
Cooking time: 1 hour & 10 minutes
Servings: 12

Ingredients:
● 15 lb. ripe peaches
● 4 cups water
 ● 1 ¾ cups honey
● 2/3 cup Riesling
● 1 tbsp. lavender buds, dried
● ½ tbsps. salt
● 1 lemon

Directions:
1. Boil a large pot of water on high heat. Cook the peaches, in batches,
in the boiling water for 60 seconds or until the skin starts to peel.
2. Use a slotted spoon to remove the peaches from the hot water and into
a large bowl of ice-cold water. Peel the peaches after removing them
from the cold water.
3. Remove the pits then slice them in half lengthwise.
4. Make the syrup by combining 4 cups of water, honey, Riesling,
lavender buds, and salt in a large saucepan.
5. Cook over medium-high heat as you stir until the honey has
completely dissolved. Cut 3-inch strips of lemon peel using a
vegetable peeler. Reserve the lemon for other use if you want to.
6. Pack the peaches in the jars with the cut side facing down. Add the
lemon peel, then spoon the syrup evenly among the jars leaving a ½-
inch space from the top.
7. Rinse the jar rims and place the lids and rings on the jars. Transfer the
jars to the pressure canner and process at 10 pounds of pressure for 70
minutes.
8. Let the canner rest to cool before removing the jars and placing them
on a rack to cool.

Nutrition: Calories: 60, Carbs: 17g, Fat: 0g, Protein: 0g

Spiced Apple Rings

Preparation time: 15 minutes
Cooking time: 48 minutes
Servings: 8 pints

Ingredients:
● 12 lb. green apples
● 8 cups white sugar
 ● 6 cups water
● 1¼ cups white vinegar
● 3 tbsps. of whole cloves
● 8 cinnamon sticks

Directions:
1. Wash, core, peel, and slice the apples. The thickness needs to be
small-medium to fit into the jars. In a large saucepan, combine the
sugar, water, vinegar, cloves, and cinnamon sticks.
2. Boil as you stir until all the sugar has dissolved. Then lower the heat
and let simmer for 3 minutes. Add the apples to the saucepan, and
cook for about 5 minutes.
3. Place the apples and syrup into the jars equally.
4. Process the jars at 10 pounds for 45 minutes for the weighted gauge of
the pressure canner or 11 pounds if the pressure canner has a dial
gauge.
5. Remove the jars and let them cool until they reach room temperature
before storing. This may take about a day.

Nutrition: Calories: 35, Carbs: 9g, Fat: 0g, Protein: 0g

Pickled Plums
Preparation time: 35 minutes
Cooking time: 60 minutes
Servings: 5 pints

Ingredients:
● 3-1/2 lb. red/ green or purple plums
● 2 onions
● 2 cups water
● 2 cups red wine vinegar
● 2-1/2 cups sugar
● 3 inches cinnamon sticks
● 8 whole allspices
● 4 garlic cloves
● 1/2 tbsp salt
● 2-star anise
Directions:
1. Wash the plums thoroughly with water. Trim off the tops and bottoms
from the onions then cut them into 1/2-inch pieces. Pack the plums
and onions into sterilized jars.
2. Combine the water and red wine vinegar in a saucepan and bring the
mixture to a boil. Stir in the sugar, cinnamon sticks, allspice, garlic
cloves, salt and star anise.
3. Let the mixture boil until all the sugar has dissolved. Remove the
mixture from the heat. Pour the hot liquid into the jars along with the
plums leaving a 1/4-inch space from the top.
4. Wipe the jar rims and secure the lids and rings on the jars. Process the
jars in the pressure canner for 40 minutes at 10 pounds pressure.
5. Wait for the pressure canner to depressurize to zero before removing
the jars and cooling them on a wire rack for 12-24 hours.
Nutrition: Calories: 239, Fat: 0g, Carbs: 59g, Protein: 1g

Spicy Ginger Red Hot Pears

Preparation time: 15 minutes
Cooking time: 1 hour & 15 minutes
Servings: 5 pints

Ingredients:
● 6 lb. ripe pears
● Ascorbic acid color keeper
● 4-1/2 cups water
● 2 cups sugar
● 6 cinnamon sticks
● 6 tbsp ginger, freshly chopped
● 12 tbsp red cinnamon candies.

Directions:
1. Peel the pears, cut them into halves, core them and cut them into small
wedges. Place them into a bowl of ascorbic acid.
2. Prepare the syrup by combining water and sugar in a heavy saucepan.
Cook until all the sugar has dissolved.
 3. Add the pears into the saucepan with the syrup. Let them boil then
reduce the heat and allow to simmer for 4 minutes while uncovered.
4. Place a cinnamon stick in each jar, a tablespoon of ginger, and 2
tablespoons of cinnamon in each jar.
5. Ladle the pears into each jar leaving a 1/2-inch space from the top.
Wipe the rims, place the lids and place the rings on the jars.
6. Process the jars in the pressure canner for 70 minutes at 10 pounds
pressure. Let the canner cool completely before removing the jars and
cooling them on a wire rack.

Nutrition: Calories: 122, Fat: 0g, Carbs: 32g, Protein: 0g

Caramel Apple Butter

Preparation time: 45 minutes
Cooking time: 2 hours & 50 minutes
Servings: 6 pints

Ingredients:
● 4-1/2 lb. tart cooking apples
● 3 cups apple cider
● 1-1/2 cups brown sugar, packed
● 1/2 cup granulated sugar
● 2 tbsp lemon juice
● 1/2 tbsp ground cinnamon

Directions:
1. Cut the apples into quarters, core them and then add them to a 10-
quart pot. Add the apple cider and bring to a boil. Reduce the heat and
let simmer while stirring frequently for 35 minutes.
2. Press the apple mixture through a sieve into a large bowl then discard
the seeds and the peel. Measure a 7-1/2 cup of the pulp and return
back to the pot.
3. Add in all the other ingredients and bring the mixture to a boil.
Reduce the heat and simmer uncovered for 1-3/4 hours or until the
mixture is thick.
 4. Ladle the hot mixture into the jars leaving a 1/4-inch space from the
top. Wipe the rims and secure the lids and the rings onto the jars.
5. Process the jars for 30 minutes at 10 pounds pressure. Let the canner
cool before removing the jars and placing them on a cooling rack.

Nutrition: Calories: 28, Fat: 0g, Carbs: 7g, Protein: 0g

Canned Port and Cinnamon Plums

Preparation time: 25 minutes
Cooking time: 1 hour & 20 minutes
Servings: 7 pints

Ingredients:
● 4-1/2 lb. plums
● 1 orange
● 4 cups water
● 2-1/2 cups sugar
● 3/4 cup ruby port
● 1/4 tbsp salt
● 7 3-inch cinnamon sticks

Directions:
1. Quarter the plums and pit them. Cut 3-inch strips of orange peel.
Squeeze 1/3 cup of juice from the orange
2. Make the syrup by adding the orange juice into a saucepan then add
all the other ingredients except for the cinnamon sticks. Bring the
mixture to a boil and stir to dissolve all the sugar.
3. Place the plums, orange strips and cinnamon sticks into the jars. Ladle
in the syrup leaving a 1/2-inch space from the top. Wipe the rims;
place the lids and the rings on the jars.
4. Process the jars in the pressure canner for 70 minutes at 10 pounds
pressure.
5. Let the pressure canner depressurize to zero before removing the jars.
Transfer the jars to a wire rack and let cool for 24 hours before storing
them.

Nutrition: Calories: 125, Fat: 0g, Carbs: 30g, Protein: 1g

 Jams, Marmalades, Jellies and
Preserves

Yummy Caramel Apple Butter

Preparation time: 20 minutes
Cooking time: 4 hours
Servings: 4 jars

Ingredients:
● 15 Granny Smith apples - peeled, cored, and cut into small cubes
● 2 cups dark brown sugar
● 2 (250g) packages individually wrapped caramels
● ¼ teaspoon ground cloves
● 2 teaspoons ground cinnamon
● ½ teaspoon ground allspice
● ¼ teaspoon salt
Directions:
1. Add the apples, sugar, salt and spices into your slow cooker and cook
on high until the apples easily break apart, for about 4 hours.
2. After 2 two hours of cooking time, melt the caramels in your
microwave at 30 seconds intervals and stir into the apple mixture.
3. Puree the apple, if you want it smooth and then pack into prepared
jars and refrigerate or process for canning.
Nutrition: Calories: 61.5, Total Fat: 0.7g, Carbs: 14.3g, Dietary Fiber:
0.4g, Sugars: 11g, Protein: 0.5g, Cholesterol: 0.5mg, Sodium: 27.8mg

Strawberry Jam

Preparation time: 10 minutes

Cooking time: 11 minutes
Servings: 8 pints
Ingredients:
● 1 package regular powdered fruit pectin
● 4 tbsp lemon juice
● 5 cups strawberries, crushed
● 7 cups granulated sugar

Directions:
1. Cut the strawberries (coring is optional). Wash and dry them before
mashing them into your preferred jam consistency then add lemon
juice. Set aside.
2. Throw everything into a saucepan on high heat, stirring frequently,
until the sugar dissolves. Let boil for a minute.
3. Then, remove from the heat and let it rest for a minute. Skim off the
foam and ladle the jam into your prepared jars, leaving ¼ inch space
from the top.
4. Process the jars for 10 minutes. Remove your jars and let them cool
for 24 hours before consumption or storage.

Nutrition: Calories: 708, Fat: 1g, Carbs: 183g, Protein: 1g

Blushing Peach Jam

Preparation time: 15 minutes

Cooking time: 10 minutes
Servings: 4 pints

Ingredients:
● Few drops of almond extract
● 1 6 oz liquid fruit pectin
● 7 cups granulated white sugar
● ¼ cup lemon juice
● 2 cups red raspberries, crushed
● 2 cups peaches, peeled, pitted, crushed

Directions:
 1. Add 2 tbsp lemon juice to the peaches, and another 2 tbsp to the
raspberries. Combine with sugar in a saucepan. Mix well and bring to
boil, boil hard for a minute.
2. Remove from heat and add pectin, stir and skim, and add a few drops
of almond extract. Pour into the jar, leaving ¼ inch space from the
top. Then, process jars in boiling water for 10 minutes.

Nutrition: Calories: 89 Carbohydrates: 23 g Protein: 1 g Fat: 1 g

Strawberry Honey Jam

Preparation time: 15 minutes
Cooking time: 1 hour and 10 minutes
Servings: 6 pints

Ingredients:
● 1 ½ tbsp lemon juice
● 1 ½ apple, unpeeled, grated
● 3 ¾ cup honey
● 6 lbs. strawberries

Directions:
1. Hull strawberries and slice them in half. Add everything into a
saucepan over high heat, bring to a boil, then lower to medium heat.
Boil for 30-60 minutes. Scrape the sides and stir frequently.
2. Mash the fruit and skim any foam. Adjust the consistency as needed.
3. Ladle the jam into the jars, leaving ¼ inch space from the top. Process
the jars for 10 minutes, then remove them and let them cool for 12
hours before consumption or storage.

Nutrition: Calories: 814, Fat: 1g, Carbs: 216g, Protein: 4g

Apricot Jam
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 4 pints

Ingredients:
 ● 1 tsp lemon juice
● 3 cups granulated sugar
● ¼ cup water
● 2 ¼ lbs. fresh apricots, unpeeled halves, and pits removed

Directions:
1. Place a small plate into the freezer for later use. Put some water and
the apricot into a large saucepan, cover with the lid, and cook over
medium heat, stirring often until the apricots are tender.
2. Then, add the sugar and simmer over medium heat, uncovered, until
you get a jam-like consistency, stirring constantly, and skimming any
foam.
3. Plop a small dollop of jam on the small plate and put it back into the
freezer for 5 minutes. Then, take out and inspect the surface. You
want it to wrinkle. If not, continue cooking the jam and try again after
5-minute increments.
4. When the jam is ready, stir in lemon juice and bring to a boil over
high heat. Ladle the jam into jars, leaving ½ inch space from the top.
Process the jars for 5 minutes. Remove them and let them cool for 24
hours before consumption or storage.

Nutrition: Calories: 48, Carbohydrates: 12.9g, Fats: 0g, Protein: 0g

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