5 easy recipes with foods that will keep you healthy in case of a food shortage
Knowing what to eat is the best way to avoid malnutrition and diseases. Therefore it is important, in case of a food shortage, to store not only foods that will deal with hunger, but that are also nutritious enough to keep you healthy.
In case of a food shortage, you can try storing canned goods or canning fresh food yourself. But usually, these processes make food lose the nutrition they are packed with in their fresh form. The best foods that are nutritious and can be stored for quite sometime are grains. This is because, grains keep people feeling fuller, and are packed with nutrients.
Some of the grains that can be stored in case of a food shortage include: quinoa, oaths, brown rice plus any type of beans, lentils and chickpeas. So, here are 5 easy recipes with minimal ingredients, using grains that will keep you healthy in case of a food shortage.
1) Basic brown rice and quinoa
1 1/3 cups brown rice
2/3 cup red or organic quinoa, rinsed, drained
2 2/3 cups water
1 teaspoon salt
Put brown rice and quinoa into rice cooker. Add water and salt. Cover and set to cook according to rice cooker directions, 30 to 40 minutes. Alternatively, put all ingredients into a heavy-bottomed medium saucepan.
Heat to boil; cover tightly. Simmer over low heat until tender but still toothsome, about 35 minutes. Turn off heat; let stand without lifting the lid, 10 minutes.
2) Black bean stew
1 package package dry black beans 16 ounce or 454 gr.
6 cups water
tablespoons olive oil divided
1 tablespoon plus 1 teaspoon of salt or more if desired
Sort the black beans, discarding any stones or damaged beans.
Wash the black beans in a colander and then, soak them in three times their volume of cold water for at least 4 hours or best, overnight (12 hours or more) so they will become more tender and cook faster. Rinse and drain them. Reserve.
Cook the black beans: In a large, heavy-bottom pan over medium-high heat, bring the black beans with 6 cups of water and 1 tablespoon of oil to a boil. Oil reduces foaming during the cooking process! Then, cover the pan and reduce heat. Let simmer over low heat for 60 to 90 minutes or until almost tender. Remove from heat and reserve, serve!
3) lentils dip
For the lentils
1 tsp extra-virgin olive oil
1 Tbs minced onion
1 small clove garlic, minced
1/2 tsp kosher salt
1/4 tsp freshly ground black pepper
1/2 cup dried lentils, rinsed and drained
1 tsp white wine vinegar
for the dip
1/4 cup cooked lentils (above)
2 Tbs extra-virgin olive oil
Freshly ground black pepper
For the lentils
Heat oil in a small saucepan over medium heat. Add onion, garlic, salt, and pepper. Cook, stirring occasionally, until tender.
Add lentils and 1 cup water. Bring to a boil. Reduce heat to a simmer, cover, and cook until tender, about 40 minutes.
For the dip
Combine lentils and olive oil. Season with salt and pepper to taste.
4) Lemon, Garlic Roasted ChickPeas
1 can of Garbanzo Beans
2 Tablespoons Olive Oil
1 Teaspoon Lemon Juice
1 Teaspoon Garlic Salt (I added a pinch of Sea Salt too)
Preheat oven to 450 Degrees
Drain and rinse your beans in a colander. Let them dry on paper towels until most of the excess moisture is absorbed.
Spread the chickpeas out on a cookie sheet that's covered with Silpat
Roast the chickpeas in the oven for 45 minutes or until the beans are crunchy throughout
Remove from the oven and immediately toss with olive oil, lemon juice, garlic salt, and Sea Salt. Enjoy right away or keep in an airtight container for a couple days.
5) Lentils and chick peas flat bread
1 cup of uncooked chickpeas
½ cup of lentils
Apple cider vinegar or lemon juice
Quality salt (I like Himalayan pink salt)
soak the chickpeas and lentils in a bowl together and add about a tablespoon of apple cider vinegar or lemon juice. Let them sit overnight, covered, on your counter.
The next day, strain the lentils and chickpeas. You will have enough to make a few flatbreads.
Put the rest in a quart jar covered with filtered water. These will last for quite a while in the fridge.
Now it's time to make the bread. Put a cast iron pan in your oven and turn it on to preheat to 375 degrees F.
Put your cup of chickpeas and lentils in the blender along with ½ cup of water, 1tbsp Olive oil, and a generous pinch of good salt.
Blend it until it is a smooth liquid.
When it is preheated, take your cast iron pan out, pour some olive oil in, and swirl it around to coat the pan. Pour in the batter. You may have to flatten it out a little, depending on how thick it is.
Bake for 25-30 minutes, until it is brown and crispy on the edges. Let it cool
For a more comprehensive list of foods and supplements that will keep you healthy in case of a food shortage, click here. You may also want to read more about how to keep your food safe during blackouts, how to prepare your family for severe weather and 25 basic natural remedies to have at home.