3-Month Supply

 

18-Week Plan for Building Your 3-Month Food Supply

Click here for a youtube about this if it isn’t showing in the window above:


http://www.youtube.com/watch?v=QLuJfGS9ZEA


A wonderfully wise thing to have for your family’s safety and well-being is a 3-month supply of food consisting of things you actually eat and thus automatically rotate.  It is also important to have a long-term supply of food stored, which might consist of things you don’t eat as much and thus don’t rotate but which store well for 30+ years without being rotated. 


Here is a simple plan for obtaining your 3-month supply.  It’s not the only way to do it, of course, but it’s a great idea and something anyone can follow.


The Plan


Each week for 18 weeks, select a recipe that has a storageable version, like spaghetti.  (We’re giving you 18 recipes below which we’ve tried and like, so you can use those or come up with your own.)  With something like spaghetti, it’s easy to store noodles, and although you might normally make your own fresh homemade spaghetti sauce from tomatoes and herbs, you can store bottled or canned tomatoes and herbs or even pre-made spaghetti sauce like Ragu.  Make the recipe you’ve selected that week so that you can tweak it to your heart’s content, and then go to the store and buy all the ingredients for it times 5.  In other words, you buy 5 sets of all the ingredients for that meal, including the ingredients for any side dish like canned or dehydrated veggies or fruit or a treat you want to go with it.


Then date all the cans, bottles, and bags with a permanent marker, vacuum-pack any herbs, spices, and other perishable dry ingredients already measured out and even mixed together where possible into individual packs for each meal.  Store all 5 sets of ingredients for this kind of meal in a 5-gal. bucket with an easy-to-remove lid (like a tear-tab lid or gamma seal lid).  You can also use 4-gal. or 6-gal. buckets, depending on the number of people you’re meals are for.  The 5-gal. size works well for a family of 6.


In 18 weeks you’ll have 18 different kinds of meals with 5 sets of each kind.  18 x 5 = 90, a 3-month supply of dinners that you actually like and eat.  18 buckets can fit against a wall in your basement and not take up very much space.  4 rows wide and 4 rows high is 16 of the buckets with 2 more to go somewhere else, or 6 rows of 3 buckets high, etc.  You can also fit 18 buckets under a twin bed.  If the bed is too low, just sandwich the buckets between the slippery sides of 2 pieces of paneling and place the box springs and or mattress on top.


Rotation


You can easily rotate this whole thing in less than 2 years by just eating one meal from your buckets each week.  If you have a date night, have your kids (or the babysitter) make one of these when you go out.  Or let your kids choose one of these meals each week for family night and help them practice learning simple cooking skills.  Then be sure to replace the ingredients for that meal when you go shopping, label dates on everything, and place that meal back into the right bucket. 


You can label your buckets by taping a copy of the recipe on the outside of each bucket.  Then when you take out ingredients for your week’s rotation meal, be sure to take out the oldest set of ingredients.  We’ve provided special bucket labels for you below which give the recipes and separate list of all the ingredients you need to buy for 5 sets of each.


Near the bottom is a link to download a Rotation Schedule.



Breakfasts & Lunches


This idea gives you 3-months of dinners, which are the hardest to come up with and which you can live on in a pinch, but it’s great to have breakfasts and lunches stored also.   


Breakfast and lunch ideas are easier to come up with for emergency purposes.  You can just buy oatmeal or cereal in bulk, pancake mix and syrup, dehydrated eggs, powdered milk or rice or soy milk in cartons that have a good shelf life, and then peanut butter, tuna fish, and crackers, etc. for lunches.  You can work on storing these after you complete the 18 weeks of storing dinners, or you can work on them at the same time.


LINKS FOR EVERYTHING YOU NEED TO DO THIS PROGRAM


Scroll to the bottom to find links for downloading all the recipes, bucket labels, a Power Point presentation, and a handout of complete instructions for doing this program yourself or for sharing it with a group.



The 18 Recipes


Here are the 18 recipes we’ve come up with (actually, we’re giving you 20).  Of course, as you try each recipe, tweak it to fit your own likes and needs, or totally pitch it and get your own recipe.  The idea is merely that you come up with a recipe each week that you shop for (5 sets each) and then store.


Links for downloading them all are below the whole list, or you can copy and paste any or all of these from this list into a document on your computer if downloading them freaks you out .  :)


Recipe 1: Spaghetti with Marinara Sauce

    (6-8 servings)

       

1  (16 oz.) package Spaghetti noodles

3 TBSP olive oil*

1 TBSP freeze-dried garlic or 1 tsp garlic powder

2 TBSP dried chopped onions

1 tsp each of oregano and basil

½ tsp salt; pepper to taste   

1 (28 oz.) can crushed tomatoes

1 (8 oz.) can tomato sauce

1 small can mushrooms (optional)

1 (4 oz.) jar capers, drained (optional)


Cook spaghetti according to package directions.

Meanwhile, in saucepan, heat olive oil on medium heat.

Add SPICE PACKET to oil and stir until fragrant. Add

crushed tomatoes, tomato sauce, and optionally the

capers &/or mushrooms. Simmer over medium heat,

stirring occasionally for 10-15 min. until hot & bubbly.

  1. *Pantry Item


SHOPPING LIST:

5 packages (16 oz.) spaghetti

5 (28 oz.) cans crushed tomatoes

5 (8 oz.) cans tomato sauce

Optional:  5 (4 oz.) jars capers / 5 small cans mushrooms

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Recipe # 2a: Salmon Patties (6 servings)

           

1 (14.75 oz.) can salmon                           

1 egg or dried whole egg (reconstituted)

1 TBSP dried chopped onions

¼  tsp dried dill weed

½ cup Panko or crushed saltine crackers

¼ tsp salt, pepper to taste

2 TBSP oil*


Reconstitute dried egg by adding 2-1/2 TBSP warm water.

Mix all ingredients except oil. Shape into 6 patties. Heat

oil in frying pan. Cook on med-high heat turning once until

browned on both sides. Serve with canned vegetables or

fruit and baked beans.


* Pantry Item


Shopping List for 5 meals:

5 (14.75 oz.) cans salmon

1 box Panko bread crumbs or box of saltine crackers

Dried whole eggs (if you don’t have chickens)

Spices (buy what you don’t already have): Dried

chopped onions, dill weed, salt, pepper

5-10 cans vegetables or fruit of your choice (1-2 per

meal)

5  (28 oz.) cans baked beans

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Recipe # 2b: Honey-baked Lentils

    (6 servings)

           

1 cup dry lentils

1/2 cup uncooked brown or white rice

2 TBSP dried chopped onions

½ tsp ground ginger

1 tsp freeze-dried garlic or ½ tsp. garlic powder

½ tsp salt, pepper to taste

1 ½ cups water & 1 (5.5 oz.) can orange juice

     (or use 2 ¼ cups water)

2 TBSP each of honey*, soy sauce*, and olive oil*


Rinse and drain lentils. Combine all ingredients in a

casserole dish. Cover and bake at 350 degrees for

1 hour and 15 minutes. Serve with canned vegetables

and canned fruit.


* Pantry Item


Shopping List for 5 meals:

5 cups lentils, about 36 oz.

4 ½ cups white or brown rice

6 pack of small (5.5 oz.) cans orange juice (optional)

Pantry items: honey, soy sauce, olive oil

Spices: freeze-dried garlic or garlic powder, ground

ginger, dried chopped onion, salt, pepper

Canned fruit and canned vegetables for 5 meals

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Recipe # 3: Chili Bean Bake (8 hearty

    servings)

           

1 (30 oz.) can Chili Beans or 2 (15-16 oz.) cans Chili Beans

1 (12 oz.) can Roast Beef & Gravy (OPTIONAL) – break up

     large pieces with a fork                     

1 (16 oz) package Corn Bread Mix (‘just add water’ kind) or     

      make your own corn bread mix (recipe on back)

1 (4 oz.) can diced green chilies, drained

1 (8.5 oz.) small can of whole kernel corn, drained

Salsa (OPTIONAL)


Preheat oven to 400 degrees. Grease a 9 x 13 inch baking

pan. Pour chili beans and roast beef (if desired) into baking

pan. Prepare cornbread mix as directed on package or use

recipe on back of this card. Stir drained green chilies and

drained corn into corn bread batter. Pour batter evenly on

top of chili beans in pan. Bake at 400º for 30-35 min.

until cornbread is firm in the center. Hint: slice center of

cornbread diagonally with knife 3-4 times the last 5 min.

to ensure it cooks through. Serve with salsa on top if

desired and canned fruit on the side.

2

Shopping List for 5 meals:

5 (30 oz.) cans Chili Beans or 10 (15-16 oz.) cans Chili Beans

5 (12 oz.) cans Roast Beef & Gravy (OPTIONAL)                        

5 (16 oz.) package ‘just add water’ Corn Bread Mix or make

        your own mix (recipe below) and vacuum seal in bags

5 (4 oz.) cans diced green chilies;   small can salsa (OPT.)

5 (8.5 oz.) small cans of whole kernel corn

5-10 cans fruit of your choice (1-2 per meal)

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Homemade Cornbread Mix:

1 cup flour (white or wheat)

1 cup cornmeal

2 tsp. baking powder

½ tsp. salt

2 TBSP dried egg powder

¼ cup powdered milk


¼ cup vegetable oil*

¼ cup honey*

1 cup water


To make cornbread for Chili Bean Bake recipe, mix

water, oil, and honey together. Pour wet ingredients

into dry and stir just until dry ingredients are

moistened. Continue with recipe on other side.


To make plain cornbread: Pour batter into greased

9-inch pan. Bake 20-25 minutes at 400º.


* Pantry Item

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Recipe # 4: Vegetarian Tortellini Soup

    (6-8 servings)


9 cups water

4 cubes Knorr Vegetable Bouillon, unwrapped

1 cup rotini or macaroni

2 TBSP dried onions

2 TBSP celery flakes

1 tsp basil

½ tsp garlic powder

½ tsp salt

1 (7-12 oz) box tortellini

1 (14.5 oz) can seasoned green beans, undrained

1 (4 oz) can sliced mushrooms, drained (optional)           


Bring the water to a boil in large sauce pan. Add PASTA

& SPICE PACKET and tortellini. Reduce heat and boil

gently for 15 minutes, stirring occasionally. Add cans of

green beans and mushrooms. Bring to boil again, turn

off heat and wait 5 minutes before serving.


Shopping List for 5 meals:

4 boxes Knorr Vegetable Bouillon (6 cubes each)

5 (7-12 oz) boxes tortellini (found in pasta isle)

1 package rotini or macaroni (5 cups)

5 (14.5 oz) cans seasoned green beans

5 (4 oz) cans sliced mushrooms (optional)

Spices, as needed: dried onions, celery flakes, basil,

       garlic powder

Suggestion:  Serve with crackers, vacuum packed in jars

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Recipe #5: Island Fried Rice (6 servings)


1 ½ cups long-grain rice (preferably Jasmine)

½ tsp salt*

3 cups water

2 tsp oil*

1 (5-12 oz) can ham, cubed (optional)

2 eggs (5 TBSP dry whole egg powder + 5 TBSP warm water)

2 TBSP oil*

3 TBSP dried chives

1 teaspoon garlic powder

1 (20 oz) can pineapple tidbits, reserve juice

3 TBSP soy sauce*


Bring the rice, salt, and water to a boil in saucepan. Reduce

heat to low; cover and simmer until the rice is tender, about

20 minutes. Let the rice cool completely.  Heat 2 tsp of oil in

a large skillet over medium heat, and brown the cubed ham. 

Remove ham from skillet and pour the reconstituted eggs

into the hot skillet. Scramble eggs, and set aside. Heat 2 TBSP

of oil in skillet over medium heat, and stir in the rice. Toss

the rice with the hot oil about 5 minutes. Stir in the spices;

add ham, eggs, pineapple, ¼ cup reserved pineapple juice,

and soy sauce. Cook and stir until hot, about 3-5 minutes.


*Pantry item


Shopping List for 5 meals:

7.5 cups jasmine or other long-grain rice

5 (20 oz) cans pineapple tidbits

5 (5-12 oz) cans ham (optional)

Whole egg powder (25 TBSP)

Soy sauce, dried chives, garlic powder for 5 meals

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Recipe # 6: Creamy Clam Chowder (6 servings)


2 cups water

½ cup flour

¼ cup butter powder (important for taste!)

2 TBSP dried onions

1 tsp sugar

½ tsp salt, pepper to taste

2 (12 oz) cans evaporated milk OR

  1 (12 oz) can evaporated milk & 1 (7.6 oz) can Nestle Media Crema

1-2 (6.5 oz) cans minced clams, undrained

2 (15 oz) cans sliced or diced white potatoes, drained


Open all cans in preparation; drain potatoes. In large saucepan over

medium heat, add flour & spice packet and 2 cups water. Cook and stir

continually with wire whisk over medium heat until thickened and bubbly,

about 3-5 minutes. Turn heat to med-low. Add cans of milk/cream,

stirring with whisk until smooth. Dump in clams with juice and drained

potatoes. Heat on low, stirring gently until hot.  Serve with crackers,

muffins, or bread.


Shopping List for 5 meals:

Butter powder (1-1/4 cups for 5 meals) – essential!

10 (12 oz) cans evaporated milk  OR 5 (12 oz) cans evaporated

     milk and 5 (7.6 oz) cans Nestle Media Crema

     (with Hispanic Foods in most stores)

5-10 (6.5 oz) cans minced clams (your choice)

10 (15 oz) cans sliced or diced white potatoes

Spices/staples, as needed: dried onions, salt, pepper, flour

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Recipe #7a: Moroccan Chickpea Stew (6 servings)


4 cups water

½ cup dried lentils

½ cup long-grain brown rice

1 cube vegetable bouillon

2 TBSP dried chopped onions

1 TBSP celery flakes

½ tsp cumin

½ tsp ground ginger

¼ tsp ground cinnamon

½ tsp salt, pepper to taste

1 (15.5 oz) can garbanzo beans, drained

1 (28 oz) can diced tomatoes, undrained

1 TBSP lemon juice*     


Rinse lentils and rice. In large saucepan, bring 4 c. water, rice, lentils,

and bouillon to boil.  Stir, reduce heat to low, cover and cook for 45-50

minutes. Stir in the rest of the ingredients. Bring to boiling, reduce heat,

and simmer uncovered for 5 minutes, stirring gently.

*Pantry Item


Shopping List for 5 meals:

1 box Knorr Vegetable Bouillon

2 ½ cups lentils ; 2 ½ cups long-grain brown rice (16 oz package)

5 (15.5 oz) cans garbanzo beans

5 (28 oz) cans diced tomatoes

Bottled Lemon juice and spices you don’t already have on hand


NOTE: Brown rice must be vacuum packed or it will go rancid in about

6 months. Vacuum packed brown rice should last 2 years.

---------------------------------------------


Recipe #7b: Vegetable Beef Stew (6 servings)


1 (12 oz) can roast beef in broth

1 (15 oz) cans kidney or black beans, drained

1 (15 oz ) cans corn

1 ( 14.5 oz) cans green beans, drained

1 ( 14.5 oz) cans diced tomatoes, undrained


In large saucepan, mix all ingredients together. Heat on medium to

boiling point, stirring occasionally. Serve with bread, biscuits, or muffins.



Shopping List for 5 meals:

5 (12 oz) cans roast beef in broth

5 (15 oz) cans kidney or black beans

5 (15 oz ) cans corn

5 ( 14.5 oz) cans green beans

5 (14.5 oz ) cans diced tomatoes

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Recipe 8: Chicken (or not) Barley Chili (6-8 Servings)


1 (14.5 oz) can diced tomatoes, undrained

1 (15 oz) can tomato sauce

4 cups water

1 cup Quick Barley

1 cube chicken or vegetable bouillon

1 TBSP chili powder

1 tsp cumin

1 (15 oz) can black beans, rinsed and drained

1 (15.25 oz) can whole kernel corn, drained

1 – 2 (13 oz) cans chicken breast, drained (optional)

Dehydrated cheese (optional)


In large saucepan, combine tomatoes, tomato sauce, water, and barley &

spice packet.  Bring to a boil over medium-high heat; stir, cover, and

reduce heat to low.  Simmer for 20 minutes, stirring occasionally.  Add

beans, corn, and chicken (if desired); increase heat to medium-high until

boiling.  Cover, reduce heat to low; simmer for another 5 minutes. If

desired, top with cheese.


Shopping List for 5 meals:

5 (14.5 oz) cans diced tomatoes, undrained

5 (15 oz) cans tomato sauce

5 (15 oz) cans black beans, rinsed and drained

5 (15.25 oz) cans whole kernel corn, drained

5 – 10 (13 oz) cans chicken breast, drained (optional)

3 (11 oz) boxes Quick Barley or 5 cups

Spices, as needed: 5 cubes chicken or vegetable bouillon, chili powder,

cumin

---------------------------------------------


Recipe #9: Taco Soup (6-8 servings)


1 (12.5 oz) can white chicken, drained (optional)

1 (1.5 ounce) package taco seasoning mix

1 1/2 cups water

1 (15 ounce) can mild chili beans

1 (11-15.25 ounce) can Mexicorn or whole kernel corn, drained

1 (15 ounce) can pinto or black beans, rinsed and drained

2 (10 ounce) cans diced tomatoes with green chile peppers

1 (4.6-ounce) can sliced black olives, drained (optional)


Add all ingredients to large saucepan. Simmer on medium heat

uncovered for 15 minutes or until heated through, stirring occasionally.

Serve with corn bread, if desired.


Shopping List for 5 meals:

5 (12.5 oz) cans white chicken, drained (optional)

5 (1.5 ounce) packages taco seasoning mix

5 (15 ounce) cans mild chili beans

5 (11 ounce) cans Mexicorn or 5 (15.25 oz) cans whole kernel corn

5 (15 ounce) cans pinto or black beans

10 (10 ounce) cans diced tomatoes with green chile peppers

5 (4.6-ounce) cans sliced black olives, drained (optional)

5 pkg Cornbread mix such as Marie Calender’s (just add water) (opt.)

---------------------------------------------


Recipe #10: Quick Vegetable Curry (6-8 servings)


2 cups white rice, 3 cups water, ½ tsp. salt

  OR  2 cups brown rice, 4 cups water, ½ tsp salt (Vacuum pack rice)


1-2 TBSP curry powder

1 TBSP dried onion

½ tsp salt

1 (15 oz) can diced white potatoes, drained

1 (15 oz) can mixed vegetables, drained

1 (14.5 oz) can diced tomatoes with juice

1 (15.5 oz) can garbanzo or kidney beans, drained/rinsed

1 (13.5 oz) can coconut milk

1 TBSP corn starch*, ¼ cup water


Bring the rice, salt, and water to a boil in saucepan. Reduce heat to low;

cover and simmer until the rice is tender, about 20 minutes for white and

50 minutes for brown. Meanwhile, open all cans. Drain potatoes,

vegetables, and beans. To large pot, add all canned items, curry powder,

onion, and salt. Heat to boiling, stirring occasionally.  Mix corn starch and

¼ cup water. Stir corn starch mixture into other ingredients in pot; stir until

thickened and bubbly. Serve over rice.


* Pantry Item


Shopping List for 5 meals:

10 cups white or brown rice

1 container curry powder (Madras brand recommended)

5 (15 oz) cans diced white potatoes

5 (15 oz) cans mixed vegetables

5 (14.5 oz) cans diced tomatoes

5 (15.5 oz) cans garbanzo or kidney beans

5 (13.5 oz) cans coconut milk

Corn Starch, dried onion, salt

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Recipe #11: Corn Tortillas Your Way (serves 6-8)


2 cups Maseca Instant Corn Masa Flour

¼  tsp salt

1 ¼ + cups hot water


Filling Suggestions:

  1. 1.2  (15 oz) cans Refried Beans, warmed; 1 can (15 oz)

              cheddar cheese sauce*; Salsa

  1. 2.2 (12 oz) cans Roast Beef with Gravy heated with1 tsp

              cumin, ½ tsp chili powder or 1 TBSP Taco Seasoning; Salsa

  1. 3.2 (12 oz) cans White Chicken, drained and heated with 1 tsp

              cumin, ½ tsp chili powder or 1 TBSP taco seasoning; Salsa

Other possible fillings: corn, rice, black beans, drained diced 

 tomatoes, canned products in the Hispanic Foods isle. 


* Canned cheddar cheese is found near the Velveeta cheese or in the 

  Hispanic Foods isle


Combine Maseca flour, salt, and hot water in a bowl. Mix to form soft dough.

It should feel like play dough. If too dry, add more water 1 TBSP at a time.

Divide dough into 16 equal balls. Cover with a damp cloth to keep from drying

out. Place one ball between two pieces of waxed paper or plastic wrap and

carefully roll out to 5-6 inches in diameter or use a Tortilla Press**. Peel away

waxed paper or plastic. Cook on non-stick griddle or skillet on med–high heat

for 1 minute on each side. While cooking, roll out the next ball and repeat until

all 16 tortillas are cooked. Cover Tortillas with cloth napkin to keep soft and

warm. Serve with your choice of fillings. 

**A cast-iron Tortilla Press makes tortillas faster and easier. Be sure to cover

both plates of the press with plastic.


Shopping List for 5 meals:

1 (4.4 lb) bag Maseca instant corn masa flour

Fillings of your choice

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Recipe 12: Black Beans & Couscous (8 Servings)


1 ½ cup uncooked couscous

1 TBSP dried onions

1/2 tsp salt

1 (14.5 oz) can chicken or vegetable broth

2 TBSP olive oil*

3 TBSP lime juice

1 tsp ground cumin*

1 cup dried cranberries or raisins (vacuum pack)

1 (15 oz) can black beans, rinsed & drained

1 (15 oz) can mixed vegetables


Bring broth to boil in saucepan. Add couscous, onion, and salt; stir,

cover, and immediately remove from heat. Let sit covered for a few

minutes. Meanwhile, in a large bowl, toss together all the other

ingredients. Fluff couscous with a fork. Add couscous to bowl and

mix well. Serve warm or cold.

  1. *Pantry Item


Shopping List for 5 meals:

5 (10 oz) boxes plain Couscous or 7.5 cups Couscous

5 (14.5 oz) cans chicken or vegetable broth

5 (15 oz) cans black beans

5 (15 oz) cans mixed vegetables

5 cups cranberries or raisins

1 small Lime juice (such as ReaLime)

Spices (if not already on hand): dried onions, cumin

---------------------------------------------


Recipe #13: Cupboard Chicken Pilaf


Vegetarians may omit the chicken and substitute vegetable broth.


1 cup spaghetti, cut or broken into ½” pieces

1 ½ cups long grain white rice

1 TBSP dried onion

2 TBSP olive oil*

1 (14.5 oz) can chicken or vegetable broth

1 ½  cups water

1 tsp salt*

2 tsp poultry seasoning*

1/4 tsp turmeric*

1 (15 oz) can green peas (or other vegetable), drained

1 (13 oz) can chicken breast (optional), break up with fork

1 (4 oz) jar diced pimentos, drained

Parmesan cheese (optional) – must be vacuumed packed


* Pantry items


In a deep covered skillet, lightly toast the pasta, rice, and onions

in olive oil, stirring until pasta is golden. Add chicken broth, water,

salt, poultry seasoning, and turmeric. Stir and bring to a boil.

Cover, reduce heat to low, and simmer 20 minutes. Remove from

heat. Stir in chicken, peas, and pimentos. Cover and let rest for 5

minutes to heat through. Serve with Parmesan cheese (optional). 


Shopping List for 5 meals:

2 (16 oz) pkgs spaghetti pasta

8 cups long-grain white rice

5 (14.5 oz) cans chicken or vegetable broth

5 (15 oz) cans green peas or other vegetable

5 (13 oz) cans chicken breast (optional)

5 (4 oz) jars diced pimentos

Seasonings, if not on hand: salt, poultry seasoning, turmeric

5 cups parmesan cheese (optional)

---------------------------------------------


Recipe # 14 : Hearty Basil-Tomato Soup (6 servings)

           

1 (28 oz.) can crushed tomatoes                      

1 (15 oz) can tomato sauce

1 cup water

1 (15 oz) can white beans

2 cups rotini or other pasta, uncooked (vacuum pack)

1 TBSP dried chopped onions

1 TBSP dried basil

½ tsp garlic powder

½ teaspoon salt, pepper to taste


Cook rotini in salted, boiling water for 7-9 minutes. In large pot, add all

ingredients including drained rotini. Bring to boiling over medium heat,

stirring frequently. Reduce heat to low and simmer for 5 minutes.

Serve with bread or biscuits.


Shopping List for 5 meals:

5 (28 oz) cans crushed tomatoes

5 (15 oz) cans tomato sauce

5 (15 oz) cans white beans

10 cups rotini or other pasta

Spices not on hand: dried onions, dried basil, garlic powder

---------------------------------------------


Recipe # 15: Vegetable Shepherd’s Pie (6 servings)


1 cup Potato Gems or other instant potatoes (vacuum pack)

2 cups boiling water

1 (15 oz) can mixed vegetables, drained

1 (15 oz) can black beans, rinsed & drained

1 (11 oz) can condensed Cheddar cheese soup

1 (4 oz) can sliced mushrooms, drained

1 (2.8 oz) can or 1 cup French-fried onions (vacuum pack)

Optional: 1 (12 oz.) can Roast Beef & Gravy


Heat oven to 350 degrees F. Mix boiling water and potato gems

together with a fork. Set aside. In large bowl, mix all other ingredients

except French-fried onions. Pour into an ungreased casserole dish.

Sprinkle with half of the French-fried onions. Spread potatoes evenly

on top. Bake uncovered for 25 minutes. Sprinkle with the rest of the

onions. Bake 5 minutes longer.


Shopping List for 5 meals:

5 cups Potato Gems (the kind sold by the Cannery or in the food

     storage section of the grocery store in #10 cans)

5 (15 oz) cans mixed vegetables

5 (15 oz) cans black beans

5 (11 oz) cans condensed cheddar cheese soup

5 (4 oz) cans sliced mushrooms

5 (2.8 oz) cans French-fried onions or 5 cups if bought in larger

     packages

Optional: 5 (12 oz.) cans Roast Beef & Gravy

---------------------------------------------


Recipe #16: Quinoa and Black Beans (6 servings)

   

1 (14.5 oz) can vegetable broth

1 TBSP dried chopped onion

1 tsp garlic powder

1 tsp ground cumin

1/4 tsp cayenne pepper

Salt and pepper to taste

1 tsp vegetable oil*

1 cup uncooked quinoa, vacuum packed

1 (15.25 oz.) can corn

1 (15 oz) can black beans, rinsed and drained


*Pantry Item


Rinse and drain quinoa. In a saucepan over medium heat, add

the broth, spice packet, oil, and quinoa. Bring to a boil. Cover,

reduce heat, and simmer 20 minutes. Stir in corn and black beans;

cook on low until heated through, about 5 minutes. Serve with

canned fruit or vegetables.


SHOPPING LIST:

5 cups quinoa

5 (14.5 oz) cans vegetable broth

5 (8.5 oz) cans corn

5 (15 oz) cans black beans

Spices not on hand: dried chopped onion, garlic powder,

ground cumin, cayenne pepper

---------------------------------------------


Recipe #17: Chipped Beef on Biscuits (6 servings)

   

3 cups biscuit mix (Bisquick or make your own – vacuum pack)

1 cup water

2 TBSP vegetable oil or butter-flavored shortening*

2 TBSP all-purpose flour*

1 (12 oz) can evaporated milk

½ cup water

1 (4.5 oz) jar dried beef

1 tsp Worcestershire sauce*


*Pantry Items


Biscuits: Preheat oven to 450. Stir biscuit mix and 1 cup water

until soft dough forms. Roll out dough ½ inch thick and cut out

with 2-1/2 inch cutter or edge of a glass. Bake 8-10 min. on

ungreased cookie sheet.

Separate and rinse beef slices under cold water. Cut or tear beef

into strips or pieces. Heat oil/shortening in a saucepan over medium

heat; sprinkle and whisk in flour. Whisk in milk and water a little at a

time. Cook and stir with a whisk until smooth and thickened, about

3-4 minutes. Add dried beef to saucepan. Heat for 5 minutes while

stirring. Serve over split biscuits.  Serve with vegetables or fruit.


SHOPPING LIST:

5 (12 oz) cans evaporated milk

5 (4.5 oz) jars dried beef

15 cups Biscuit Mix (Bisquick or make your own – vacuum pack)

5-10 cans vegetables or fruit

Pantry items: oil or butter-flavored shortening, flour,

Worcestershire sauce

---------------------------------------------


Recipe #18: Colombian Lentils (6-8 servings)

   

1-1/2 cups dried lentils (vacuum pack)

3 cups water

1 (14.5 oz) can diced tomatoes, undrained

1 TBSP vegetable oil*

1 TBSP dried minced onions

2 tsp ground cumin

½ tsp chili powder

1 tsp salt

1 (15 oz) can diced or sliced potatoes, drained


*Pantry Item


Rinse and drain lentils. Combine lentils, water, tomatoes, oil,

and spice packet in a pot over medium heat. Bring to a boil;

reduce heat and simmer until lentils are soft, about 30 minutes,

stirring occasionally. Add potatoes and heat for 5 more minutes.

Serve with canned vegetables or fruit.


Shopping List for 5 meals:

7-1/2 cups dried lentils

5 (14.5 oz) cans diced tomatoes

5 (15 oz) cans diced or sliced potatoes

5-10 cans vegetables or fruit

Pantry items: vegetable oil, dried minced onions, ground

   cumin, chili powder, salt

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LINKS for DOWNLOADING EVERYTHING YOU NEED.


Here links for downloading a complete set of the handouts you need to do this program, a Power Point for presenting it to a group, all the recipes and and bucket labels (in both Word and pdf format), and a rotation schedule.  (If you click on one of the links and get a blank page, look where your computer puts its downloads and you should find the document there.  If you click on a link for a pdf and your browser window turns into the pdf with a url address at the top, you have to save the pdf document to your computer -- go under file and hit “save”.  Then click on the back button to get back to this page.)


  1. 1) Details of the plan (a pdf - We used this as the main handout in our Neighborhood Presentation.)


  1. 2) Power Point Presentation


  1. 3) Recipes & Bucket Labels (4 links below)


      a)  as a Word document that you can edit to fit your tweakings:


           18 recipes


           18 bucket labels



      b)  or, as a pdf which preserves the format perfectly:


           18 recipes


           18 bucket labels


        Instructions for Recipe Cards (5 pages):

        Print on cardstock, if possible. Cut each page into fourths along broken lines.


        Instructions for Bucket Labels (20 pages):

        Print on regular copy paper, one bucket label per sheet.

        Place into plastic sleeves and tape to box or bucket.


  1. 4) Rotation schedule (as a pdf)

     Rotation schedule (as an Excel document)


If you have questions, you can email us at:  the3steps@aol.com.



Be sure to check out the home page of this website (3steps.org) for a complete Neighborhood Emergency Program.


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