Published: Wednesday, September 3, 2014 at 10:20 AM.
The power is out, a storm is blowing outside and it’s dinnertime. Do you have what you need to fix a healthy meal?
It’s National Preparedness Month, so be sure to inspect your supplies, particularly your water and non-perishable foods. Of course, power outages and natural disasters can occur any time of the year, so it’s always a good idea to have some supplies on hand.
Non-perishable foods can get a bad rep sometimes, but they can make for a good meal on their own or when paired with still ripe fruits and veggies.
The recipes below come from “The Healthy Disaster Cookbook,” a cookbook reformatted from “The Healthy Hurricane/Disaster Cookbook” written by students from Florida International University.
Each uses non-perishable foods along with fruits and vegetables to create easy, healthy recipes.
· Don’t forget: Instant oatmeal, peanut butter, and canned beans, seafood and chicken are all good sources of protein.
· Pick up your produce just before a hurricane. Fruits and veggies can last several days or more — but use your best judgment when it comes to freshness.
· Wash all your fruits and vegetables before the hurricane.
· Make special dressings ahead of time.
Apple Smiles Serves 4
2 green or red unpeeled apples; cored and sliced.
1/4 cup puffed cereal
1/2 cup peanut butter
1. Slice the apples into 1/4-inch slices.
2. Dry apple slice on napkin so peanut butter will stick.
3. Spread each apple slice with peanut butter.
4. Top with another slice, peanut butter side down, and squeeze gently.
5. Place 4-5 pieces of puffed cereal into the peanut butter between the skins of the apples slices (or the apple lips). These are the teeth!
6. Make the “smile that ate too much candy” by adding a raisin for a rotten tooth!
Pinto Bean Dip Serves 10
2 15-ounce cans pinto beans drained
8 slices of canned jalapeno rinsed and save 2 tablespoons of juice
1 teaspoon sugar
1/2 teaspoon of onion powder
1/4 teaspoon cayenne pepper
1/2 teaspoon of paprika
1/4 teaspoon of garlic powder
Tortilla chips, chalupas or whatever snack you’d like to dip
1. Mash all ingredients in a bowl until fairly smooth.
2. Serve with baked tortilla chips or on chalupas with lettuce and tomatoes.
California Chicken Sandwich Serves 4
2 6-ounce chicken breast cans
Salt to taste
Pepper to taste
8 slices of whole wheat bread, toasted
4 small romaine lettuce leaves
2 plum tomatoes each cut lengthwise into 4 slices
1 peeled avocado, cut into 8 wedges
1/3 cup fat-free mayonnaise
2 tablespoons thawed orange juice concentrate
1 teaspoon lime juice
1/2 teaspoon ground cumin
Hot sauce to taste
1. To prepare citrus mayonnaise, combine first 5 ingredients in a small bowl.
2. Spread 1 tablespoon citrus mayonnaise on each of 4 bread slices.
3. Top with 1 lettuce leaf, 1/4 chicken, 2 tomato slices, 2 avocado wedges, and remaining bread slices.