2016 sprout recipes and notes!

The food storing ladies met and experimented with Dutch oven cooking at Laurie Beth Burt's home, but they have not provided me any recipes or notes on what they learned :(! 

So on to the next time we met...January or was it February 2016? 

Machelle Epperson came and shared her experience with sprouting!  Why sprout?  You turn your seeds and beans into living food with lots of vitamin C that's why!  Crunchy is the first thing I miss anytime I go on a "food storage diet"!  To sprout, basically all you need is a jar, some fabric or plastic netting to cover the top of the jar (or purchase a sprouting set at the store), seeds to sprout, water to rinse, and light.  That amazing homesteader, Machelle,  provided us with lots of seeds and beans to try, some muslin fabric to put over the lid of a mason jar and a few tips.  My take-aways were to let the air get to all of the seeds while they are germinating to prevent them from molding in the jar and lots of rinsing 2-3 times a day.  What did I miss ladies?

From Vicki Clark: Soaking nuts, seeds, grains or beans,  releases enzyme inhibitors, allowing the sprouting process to occur.  This is said to activate the life force inherent in the food. What did we eat that month?  I can't remember!  Sorry!  No recipes in my notes!  Send them to me!

The recipes from March 2016:

We met again in March to taste our sprout recipes!  They are below:

Spanish Rice from Kristie Burt

1 cup sliced onions
1/2 cup butter or margarine
1/2 cup rice
2 cups canned tomatoes, drained through sieve
1 cup beef bouillon
salt to taste
freshly-ground pepper to taste
1 tsp. chili powder
1/2 cup mung bean sprouts
1/2 cup grated sharp Cheddar cheese

Preheat oven to 350. Heat butter in skillet and saute onions until limp. Place in bottom of 1 1/2 quart casserole.  Spread rice over onions.  Pour tomatoes over rice.  Sprinkle mung bean sprouts over tomatoes. Pour over bouillon.  Add seasoning. Sprinkle cheese over top.  Cover and bake for 1 hour.  uncover and bake 10 minutes longer. 

Herb Biscuits from Laurie Beth Burt

2 cups unbleached white flour
4 tsp. baking powder
1 tsp. salt
4 tbsp. butter or shortening
1/4 cup mung bean sprouts
1 tbsp. parsley
2 tbsp. chives
2/3 cup buttermilk

Preheat oven to 425.  Chop together the mung bean sprouts, parsley and chives.Put flour into large bowl. Add baking powder and salt. with fingertips, blend in butter until it is well mixed with flour.  stir in chopped herbs and sprouts.  add buttermilk all at once and mix well until a smooth dough is formed.  Turn out and knead for 2 minutes.  Pat or roll into a flat piece.  Cut out rounds with 2-inch biscuit cutter.  Place biscuits on ungreased baking sheet.  Bake for 15 minutes until risen and browned.  Note:  also make as a topping for meat pies. Yield 12 biscuits.

Cucumber Sprout Spread from Laurie Beth Burt

1/2 cup mung bean sprouts
4 oz. cream cheese
2 oz. blue cheese or crumbled cheddar cheese
1/2 cup grated cucumber
1/4 cup finely chopped celery
1 tbsp. minced chives
2 tbsp. chopped olives
salt and pepper and paprika to taste

Bring the cream cheese to room temperature until it can be stirred.  Finely chop the mung beans and fold them into the cream cheese.  Combine next 5 ingredients and make sure all excess water is drained.  Incorporate them into the cream cheese mixture.  Add salt, pepper and paprika to taste.  Use this as a refreshing dip with chips and crackers, or as a sandwich filling using whole wheat bread, deli meat and additional sprouts of your choice.

Wheat Sprout Baking Powder Biscuits from Laurie Beth Burt

1 cup wheat sprouts
1 cup whole wheat flour
1 cup unbleached white flour
4 tsp. baking powder
2 tsp sugar
1/2 tsp salt
1/2 tsp cream of tartar
1/2 cup shortening
2/3 cup milk

Sift the dry ingredients together and cut in the shortening.  Combine half of the milk with the wheat sprouts and add it to the dry ingredients.  Add enough of the remaining milk to make a soft dough.  On a floured board, lightly knead the mixture no more than 5 times.  Pat the dough into a rectangle, 3/4  inch thick and cut out 16 biscuits.  Bake in a 400 degree oven for 15 minutes.

Sesame Sunflower Bread  (adapted from Ani's Raw Food Kitchen) Vicki Clark

It is not necessary to soak the seeds first, but I like to do so to add nutrition and digestibility.

2 cups ground flax seeds (do not soak so you can grind them)
2/3 cups whole flax seeds (soak 1/2 hour)
2 tsp sea salt
2 cloves of minced garlic and 4 tabs yellow onion, chopped
2 1/3 cups of water (2 if you've used 1/3 already as above)
1 1/3 cup sunflower seeds ( I soak seeds in the fridge overnight)
1/2 cup sesame seeds (soak 4 hours)

Combine the ground flax seeds with the whole ones, salt, garlic, onion and the water.  Add sunflower and sesame seeds and mix well.  I then spread it out on the dehydrator tray sheets and dry for 4 hours.  Then turn the over and score the back into nine slices. Dehydrate until crunchy or for just an hour if you want to serve it warm as a soft bread.

Cucumber, Tomato, and Sprout Bagel Sandwiches from Peggy Bullock

We eat these every summer!  Fresh veges are the best!

Toast two halves of a bagel in the oven or toaster.  Spread plain cream cheese on one half.  Top with sliced tomato, cucumbers and sprouts of your choice (we love alfalfa when you can get it!)  Salt and pepper to taste and the other half of the toasted bagel.  Yum!  Indianola Store was the inspiration for these yummy vegetarian treats!

We talked for a bit about pickling. Did you know that you can pickle all kinds of vegetables.  They make a fun winter alternative and add lots of interest to your dinner menu!  Peggy loves escabeche from Los Casadores in Poulsbo, and is trying to duplicate the recipe.  She shared pickled potatoes, cauliflower and carrots for the ladies to taste.

Escabeche from Peggy Bullock

3 cups vinegar (any kind, but cider is nice)
1/4 cup sugar
1 tbsp. salt
6-8 garlic cloves
1/2 tsp oregano
1/2 tsp dill + some fresh sprigs
1 tsp whole pepper corns
vegetables

Wash and slice desired vegetables.  Combine vinegar, sugar, salt, oregano, dill and garlic in medium sauce pan.  Bring to a boil.  Add sliced veges.  Be sure they are covered by liquid,  then reduce heat and let simmer with lid on until veges are just tender. Let cool, refrigerate, in a covered in a bowl.  The longer they sit in the brine the more intense the flavor.  I have not tried canning these yet!  The potatoes are our favorite--we use quartered red potatoes!

May: Rice and using your dehydrator!

For the month of May we met at Mikki's home near Hansville.  We explored some yummy rice recipes from everyone.  Mikki taught us the basics of dehydrating food as a preserving method.

Notes on dehydrating foods:

Mikki spent several days experimenting with her dehydrator for our benefit (Thank you!).  We tasted fruit leather made with her  jam supply.  It made excellent leather.  TO DO: She lined her electric dehydrator rack with parchment paper and spread the jam THINLY to the same thickness.  (The chunks in the jam didn't dry well, so she suggests blending and thinning the mixture before spreading onto the racks.)  The dried leather sticks to itself so perhaps it should be rolled while still on the parchment paper.  The leather needs to be stored in a sealed container (jar or self seal bag) to keep the humidity out.  You can use fresh fruit or frozen fruit to make leathers.  Mix and match to make fun flavors.

Mikki also dried some meat for beef jerky.  It did well, but she found that a meat slicer would really help get the meat thin so it would dry more quickly and evenly.

Peggy reported that Tim had dehydrated hamburger with success. 

The oils in meats can cause dried meat to go rancid, so use lean cuts.

Fruit to be dried should be ripe and clean.

Notes on Rice:  Any cereal grain (rice is one) combined with a legume, dairy, or  root vegetable provides all 8 amino acids of a whole protein!  White rice stores longer than brown rice.  Brown rice is a more complex carbohydrate so it does not spike your blood sugar as quickly as white rice.

Why soak whole grains:  IN their raw ans/or cracked stae, all whole grains contain phytic acid in the outer layer, or bran.  This phytic acid combines with calcium, magnesium, copper, iron and zinc in the intestinal tract, blocking mineral absorption.  A diet high in untreated, cooked whole grains may lead to mineral deficiencies and bone loss.  Soaking grains in warm, acidic water for as little as seven hours will neutralize some of most of the phytic acid.  The process of soaking and fermenting grains partially breaks down the difficult proteins (such as gluten) into more easily digestible components.


The recipes:

Mikki Whitworth:

Morgan Carlson:  Fried Rice

Laurie Beth Burt:  Rice Pudding

4 cups 2% milk
1/2 cup sugar
1/2 cup uncooked medium-grain rice (not instant)
1/2 cup raisins
1/2 teaspoon ground cinnamon

Combine milk, sugar and rice in a medium-sized slow cooker. 
Cover and cook, stirring occasionally, on high for 3 to 3 1/2 hours or until creamy.  Stir in raisins and cinnamon.  Pudding will thicken as it cools.
Kristie Burt: Basic Soaked Brown Rice

3 cups brown basmati rice
6 cups water
6 T raw apple cider vinegar
1 T sea salt
2 T coconut oil
Place water in stockpot.  Heat until you see bubbles forming on the bottom.  Remove from heat.  Add rice and apple cider vinegar.  Stir.  Cover pot and let soak overnight (or for a minimum of 7 hours).  After soaking is done, add salt and coconut oil.  Heat on stove, bringing to a hard boil.  Turn down heat and simmer for 30 minutes.  Check to see that all the water is absorbed, if so, remove from heat.  Let stand 15 minutes.  Sere right away or store in fridge for later.  (I highly recommend cutting the recipe in half unless you need a lot of rice as it makes a huge amount.!)

Peggy Bullock: Sausage and Rice Casserole (originally from Melisa Holmes)
1 pound ground sausage ( I used spicy Italian)
2 pkg. Lipton noodle soup mix (I used chicken bouillon, 3 cubes)
1 1/2 cups celery, finely chopped
1 small onion, finely chopped
1 1/4 cups white rice or 3/4 cup brown rice
pimentos to taste (about 1/2 small jar)
4 cups hot water (add another cup for brown rice)

Directions:
Brown ground sausage, drain; set aside. In a 9X13 pan, dissolve soup or boullion in hot water.  Stir in vegetables and uncooked rice.  Spoon in cooked sausage and pimentos.  Bake at 325 for 30 min or until rice is done and water absorbed.


Extra Tasters: Marie Johnatakis, Amber Jensen and Cheryl Whittles (and the Whitworth family!)

June: Powdered Milk and making yogurt at home

We gathered at Marie's for our June meeting to explore some new uses for powdered milk.  It was great to taste such a variety of yummy things to eat!  The kids even gave their thumbs up!  Machelle Epperson and Peggy Bullock explained how they both make yogurt at home!  Their methods start out the same, but Peggy uses her crock pot and Machelle uses an cooler (ice chest) for the fermenting process:

• Start with either cow's milk (whole, 1% or 2%, I have never tried skim)  or powdered milk
• Heat the milk to about 180 degrees F.  You can do this on the stove or directly in the crock pot (crock pot on high for about 2 hours).  This step kills off the unwanted bacteria in the milk and keeps your yogurt taste uniform over time.
• Let the heated milk cool to about 120 degrees (too hot will kill your starter bacteria, too cool and the starter will not grow.)
• Crockpot method: use 2 heaping tablespoons of a starter yogurt culture from the store (one with live cultures, no flavoring, no gelatins or thickeners added--Peggy's starter beganas Nancy's Organic Plain Nonfat Yogurt) per 8 cups (1/2 gallon) of milk.    Cooler method:  use 1/4 cup starter yogurt per gallon of cooled milk.  Once you make your own yogurt you save out this amount in the fridge to start your next batch, much like you do sour dough starter.)
• To inoculate your milk: remove a small bowl of the warmed milk, add the starter yogurt, blend gently but thoroughly, then add that mixture to the other warmed milk and stir. 
• Crockpot method:  Replace the crockpot lid, unplug the pot and wrap the crockpot in one or two bath towels and leave on the counter overnight or 8-12 or so hours.  Then carefully place the crockpot liner or entire crockpot into the fridge for several hours to help it thicken.  Your yogurt should be nice and thick with perhaps a layer of milk whey which can be spooned off.  (You can feed this whey to live stock or use it to soak your whole grains.)
• Machelle's cooler method:after adding the starter culture to the milk as described, divide inoculated milk between sterilized quart jars.  Place jars into a cooler.  Add hot water up to the bottom rim of the jars.  Close the cooler, let sit undisturbed for 3 hours. 
• You have yogurt!
• Before you forget:  take out your starter yogurt and set aside in a clean jar in the fridge so you don't eat it all!  (I think it will stay good for about a month, although I make yogurt more frequently than that so I am not sure!).  If you eat it all you have to go and borrow or buy more starter! 

FYI:  The more fat in the milk, the thicker the yogurt.  The longer the culture time, the less lactose will remain in the yogurt.  Need more?  Just google diy yogurt! 

The recipes:

Peggy Bullock Sweetened Condensed Milk: (costs pennies compared to store bought!)

• 1/3 cup boiling water
• 4 tablespoons butter
• 3/4 cup white sugar
• 1/2 teaspoon vanilla
• 1cup powdered milk

Combine water, butter, sugar in a bowl and mix well with an electric mixer.  When combined well, add powdered milk.  That's it!  Makes 14 ounces. Use it in any recipe that calls for a 14 ounce can of  sweetened condensed milk!  I have stored up to a week in the fridge.

Peggy Bullock:  Fruit and Nut Bars

3.4 cup brown sugar
1/2 cup butter, softened
1  cup flour
1 cup oatmeal

Mix until crumbly.  Press into the bottom of a 9X13 pan.  Bake 350 for 10 minutes.  Let cool a bit.  Spread 14 ounces sweetened condensed milk on the cool crust.  I topped mine with sliced almonds, dried cranberries, pumpkin seeds (pepitas) and pressed the toppings into the crust a bit. Baked 25 minutes more.  When cooled, cut into bars, drizzle dark chocolate over the top, (but hubby likes it plain).  Any nut or dried fruit (apricots! cherries!) you have on hand tastes great on this bar and looks awesome!

Kristi Burt:  Chocolate Pudding
1 cup powdered milk
1/3 cup cornstarch
2/3 cup sugar
1/3s cup cocoa powder
good dash salt

Combine and put in a bag or container until you need to make pudding.

To finish pudding :  Pour ingredients into a sauce pan.  Add 3 cups water and stir until smooth.  Cook and stir over medium heat until boiling.  Boil 1 minutes.  Remove from heat.  Add 3 Tablespoons butter and 1 teaspoon vanilla extract.  Stir well then let cool before serving.

Laurie Beth Burt:  Butter spread

3/4 cup powdered milk
1/3 cup water
1/4 cup oil (coconut, olive, sunflower, etc)
You can add salt and/or butter flavoring if you want.

Mix milk, water, and oil in food processor for a few minutes.  Keep blending until desired consistency.  Then add optional ingredients.  Laurie added basil and dill weed for a savory butter.  (This spread was yummy on her home-baked bread!)

Marie Johnatakis:  Healthier Peanut Butter Balls
1/2 cup all natural peanut butter
1/3 cup raw honey
1 cup powdered milk
1 cup semi-sweet chocolate chips
1 tablespoon coconut oil
Blend together peanut butter, honey and powdered milk.  Form into bit size balls.  Place chips and cocoanut oil in microwave for 1 minute, stir.  Micro another 30 sec.  When completed melted, dip balls in chocolate.  Place on waxed paper and freeze 30 minutes.  Store in air tight container in fridge.

Mikki Whitworth and Cheryl Whittles: Almond Milk Smoothie

March: Fresh Salads and Gardening and April: Wheat and Sprouting

  
March the Foodie group met together with our local church group of women, called the Relief Society.  We talked about being self reliant and starting our own gardens and ate a potluck with lots of yummy fresh salads.  Sadly, no one shared their recipes with me, so I couldn't put them up as planned on this site for everyone to access.  Perhaps the awesome cooks of the Kingston Ward (congregation) will yet be generous and share..... :)

I was out of town when the group met in April, discussing wheat and sprouting!  Here is what has been shared with me!  Enjoy!

For month of May the pot luck theme is rice, with information from Mikki about drying foods!  See you there!

Notes:  Why soak whole grains from Kristie Burt:

In their raw and/or cracked state, all whole grains contain phytic acid in the outer layer,or bran.  This phytic acid combines with calcium, magnesium, copper, iron and zinc in the intestinal track, blocking mineral deficiencies and bone loss.  Soaking grains in warm, acidic water for as little as seven hours will neutralize some or most of the phytic acid.  The process of soaking and fermenting grains partially breaks down the difficult proteins (such as gluten) into more easily digestible components.

Kristie Burt:  Homemade Biscuits

2 cups flour
3 tsp baking powder
1/2 tsp salt
1/4 cup butter (or coconut oil or lard)
3/4 to 1 cup butter milk or yogurt

Cut butter into flour with a pastry blender.  Mix in buttermilk or yogurt.  Cover bowl and leave on counter overnight.

Sprinkle baking powder and salt over the top and fold in as thoroughly as possible with as few strokes as possible (as the key to flaky biscuits is less handling).

Roll out dough about an inch thick an cut into round biscuits. 

Bake at 425 on an ungreased baking sheet for 13-15 minutes.

Melia Hunt: Neiman Marcus Cookies

(Double batch makes about 5 dozen cookies)

1 cup butter
1 cup brown sugar
1 cup sugar
2 eggs
1 tsp vanilla
2 cups oats
1/2 cup what germ * if you don't have wheat germ use 1/2 cup oats
2 cups flour (I used 1 cup white flour and 1 cup whole wheat flour)
1 tsp baking powder
1tsp baking soda
1/2 tsp salt
1/2 bag chocolate chips (about a cup)

Cream butter and sugars. Mix in eggs and vanilla.  Add rest of dry ingredients.  Stir in chocolate chips. 

Bake at 375.
If you're making cookies bake for 12-15 minutes. If you're making bars bake for 20-25 minutes until just golden brown on top.  It's OK if it seems just slightly doughy.  It will harden.


Claudette Burt:  Crunchy Granola

5 cups rolled oats (not quick oats)
5 cups wheat flour
1 Tablespoon salt
1 cup chopped almonds
1 cup sunflower seeds

1 cup honey
1 cup oil
1/2 cup water
mix together -then add to dry ingredients.

Mix well.  Mixture should be crumbly.  Add more water for larger crumbs.  Put into two large cake pans and bake at 250 to 300 degrees for 1 to 1 1/4 hours turning every 20 minutes.  Once cooled, store in airtight containers.

Laurie Beth Burt

2 eggs
2/3 cup milk
2 tablespoons melted butter (I actually use a mix of butter and coconut oil)
1/4 teaspoon salt
1 cup whole wheat flour
butter or coconut oil for cooking
Blend the liquids in a blender, then add salt and whole wheat flour.  Blend until smooth for about 30 seconds.  Add a bit more milk or water if the consistency is too thick (you want the mixture to be runnier than pancake batter.)  Pour batter into a container ( I used my smoothie container with lid.)  Leave in the fridge overnight or if you want it quicker store for about an hour.  The batter will keep, refrigerated, for up to 4 hour.

Brush about a teaspoon of butter or coconut oil on the bottom of  crepe [an or flat pan.  Heat at medium heat and pour batter into the pan; evenly coat the bottom with a thin layer. Once pan is warm enough (a drop of water should sizzle and evaporate quickly), cook until the crepe edges are golden brown, about a minute.  With a spatula, flip over and cook for another 30-60 seconds.  Transfer crepe to a warm plate and repeat with remaining batter.  Serve with your own favorite fruit jelly or homemade Nutella.

February Beans!

You don't know beans....about beans?  Here's your chance to try out some new ideas!
Not so romantic maybe, but wow did we enjoy some tasty beans in February at our Kingston Foodie's  night out at the home of Wilma Krause!  I had no idea there were so many yummy ways to prepare those little nuggets of goodness!  Our group is growing, so there are lots of recipes to share!

The Recipes

Corena Jacob: Cookie Dough Dip

• 1 1/2 cups chickpeas or white beans (1 can, drained and rinsed very well) (250 g after draining)
• 1/8 tsp plus 1/16 tsp salt
• just over 1/8 tsp baking soda
• 2 tsp pure vanilla extract
• 1/4 cup nut butter of your choice (if you use peanut butter, it will have a slight pb cookie dough taste)
• up to 1/4 cup milk of choice, only if needed
• 2/3 cup brown sugar
• 1/3 cup chocolate chips
• 2 to 3 tbsp. oats (ground flax will also work)

Add all ingredients (except for chocolate chips) to a good food processor, and process until very smooth.  Then mix in the chocolate ships.  Some commenters have had success with a blender, but I did ot.  Try that at your own risk, and know the results will be better in a high-quality food processor such as a Cuisinart.)  If made correctly and blended long enough, this should have the exact texture of real cookie dough!

Claudette Burt:  Refried Beans

• 1 tablespoon olive oil
• 1/2 medium onion, diced
• 2 cloves garlic, minced
• 1 tsp chili powder, or cumin
• 1 (15-ounce) can pinto beans, drained and rinsed
• 2/3 cup chicken broth, plus more if needed
• salt and pepper

Heat oil in a large skillet over medium heat.  Add the onion and cook until tender, about 3 minutes.  Stir in the garlic and chili powder and cook for another minute.  Stir in the beans and chicken broth and cook until the beans are warmed through, about 5 minutes.  Mash the beans coarsely wih the back of a wooden spoon, adding more chicken broth to moisten,  if needed.  Season with salt and pepper, to taste.

Kristie Burt: Pasta E Fagioli

• 1/2 lb lean ground beef
• 1/3 of a large red onion, chopped
• 1cup carrots, cut very fine (the larger the chunks the longer the cook time)
• 1 can petite diced tomatoes, undrained
• 1/2 can kidney beans, drained and rinsed
• 1/2 can white beans, drained and rinsed
• 3 cups low-sodium beef broth
• 3/4 of a 16.5 ounce jar red pasta sauce
• 1 tsp. oregano
• 1/2 tsp salt (this was with low sodium broth and may not be necessary if using regular)
• 1/4 tsp black pepper
• 1/2 cup dry ditalini (small tube pasta), other small pastas could be substituted if needed

Brown the meat, then drain well.  Chop veggies to desired sizes --the larger the carrots, the longer the cook time.  Add all ingredients except the pasta to your slow cooker.  Cook on low for about 6 hours, check veggies for tenderness.  If the veggies are just about ready, add the pasta and cook for one more hour.  Serve with grated Parmesan cheese if desired.

Wilma Krause: Homemade Corn Tortillas and Honduran Black Beans

Marie Johnatakis: Sloppy Joe Lentils

Lentil Sloppy Joes

Ingredients:


1 cup uncooked lentils


4 cups water

1 tablespoon olive oil


1 medium yellow onion, diced small


2 cloves garlic, minced


1/2 – 1 Tablespoons chili powder 


1 1/2 teaspoons oregano


1 teaspoon salt


8 oz. can tomato sauce


1/4 cup tomato paste


3 tablespoons maple syrup


1-2 tablespoons yellow mustard (wet mustard)

4 to 6 kaiser rolls or sesame buns

Directions:

Put the lentils in a small sauce pot and pour in 4 cups water. Cover and bring to a boil. Once boiling, lower heat and simmer for about 20 minutes, until lentils are soft. Drain and set aside.

About 10 minutes before the lentils are done boiling, preheat a medium soup pot over medium heat. Sauté the onion and pepper in the oil for about 7 minutes, until softened. Add the garlic and sauté a minute more.

Add the cooked lentils, the chili powder, oregano and salt and mix. Add the tomato sauce and tomato paste. Cook for about 10 minutes. Add the maple syrup and mustard and heat through.

Turn the heat off and let sit for about 10 minutes, so that the flavors can meld, or go ahead and eat immediately if you can’t wait. I like to serve these open faced, with a scoop of snobby joe on each slice of the bun.

 

Amy Harding: Black Bean Flautas

• 1/2 cup chopped red onion
• 1/4 cup chopped cilantro
• Juice of 1 large lime
• 1 (16 ounce) can spicy vegetarian refried black beans
• 16 white corn tortillas, warmed (see note)
•  Grape seed, vegetable, or canola oil for pan frying
• avocado dipping sauce (see below)
• chopped lettuce, cilantro, Cojita cheese, hot sauce, and lime wedges for serving

1. In a small bowl, combine the red onion, chopped cilantro, and lime juice.   Set aside to marinate, stirring occasionally.

2. In a large heavy skillet, heat 1/4 inch of oil over medium heat.  Working with one tortilla at a time, spread 1 heaping tablespoon of refried black beans and 1/2 tablespoon of the onion, cilantro, and lime mixture evenly along one side of the tortilla.  Gently roll the tortilla tightly beginning on the side with the filling.  Use a tooth pick to secure the flauta so it doesn't unroll while cooking. (Corn tortillas have a tendency to dry out quickly and split, so I rolled 4 flautas then placed them in the hot pan and rolled 4 more while the others were cooking until they are all finished.)

3. Place the prepared flautas seam side down in the hot oil and cook, rotating with tongs, until they are golden brown and crispy on all sides,  approximately 4-5 minutes per batch.  Continue to cook the rest of the flautas in batches, adding more oil as needed.  Remove the toothpicks after you have fried them and serve with Avocado Dipping Sauce, lettuce, cilantro, cheese, hot sauce, and lime wedges.

Avocado Dipping Sauce:

Amy Harding:  Lentil Soup

• 1 pound lentils

• 1 bay leaf
• 
3 large carrots, peeled and sliced

• 2 stalks celery, chopped

• 1 large onion, chopped

• 2 cups crushed tomatoes (1 can)
• 
2 tablespoons extra-virgin olive oil

• Salt and pepper to taste


1.    Pick over lentils to remove any stones, dirt, or other foreign objects. Rinse them well in cold water and place

in a large pot with enough cold water to cover lentils by a couple of  inches. Add the bay leaf. 



2.    Bring to a boil, skim off foam, lower heat, and boil gently, partially covered, until lentils are just tooth-tender, 20-30 minutes. 


3.    Add carrots, celery, and onion to the lentils. Cook partially covered till carrots are tender, about 20-30 minutes. 



4.    Add crushed tomatoes, olive oil, and salt and pepper to taste. Simmer, partially covered, until lentils become very creamy and soft. Stir occasionally and add boiling water if necessary to prevent sticking. 


5.    Remove bay leaf before serving.

 

Michelle Epperson and Vivianne Epperson: Brazilian Beans  (tried and tried, but no actual recipe!  I hope to add this one later but here are the basic ingredients she used!:)

• Pinto Beans


• Broth or chicken bouillion


• Cumin


• Paprika

Denise Roundy: White Chicken Chili

• 2 C dry great northern or white beans

• 3 boneless skinless chicken breasts (still frozen is fine)

• 2 14-oz cans chicken broth

• 4 cloves garlic, minced

• 1 onion, finely diced

• 1 tsp ground oregano

• ½ tsp cayenne pepper

• 2 tsp ground cumin

• 4 cups water

• Salt and pepper to taste

• 1 4-oz can diced green chilies

Place all ingredients except green chilies in slow cooker.  If chicken is thawed, cook on 6-7 hours on high or 10-12 hours on low.  If chicken is frozen, 8-9 hours on high.  During last hour, shred chicken and add green chilies. Serve with tortilla chips, grated cheese, sour cream.

Peggy Bullock: White Chicken Chili

• 1/2 Chicken Breast
• 1/2 of a medium yellow onion
• 1 small can green chilis, chopped
• 1 packet chicken or turkey gravy
• Green Enchilada sauce to taste
• 2 cans cannoli beans

Brown onion and chicken together in skillet.  (I tend to use frozen chicken so I do not use oil.) Add can of green chilis, beans and packet of gravy.  Add water (up to a cup) and stir together until thickened.  Add green enchilada sauce to sauce (this is what gives it the bump in flavor). Serve straight up or over rice!
 
Morgan Carlson: Black Bean Soup
Laurie Beth Burt: Crockot Ham Hock and Beans!

• 1 ham hock
• 1 pound of pinto beans
• 5 c water (more or less depending on your preference
• half onion cup up
• 1/2 cup orange bell pepper diced

Put all ingredients into crockpot on low for 8 hours.  When beas are done, remove ham hock and pick off meaty pieces and add those back into beans.  Also add salt and pepper and cumin to taste for seasoning.

Gina Cooper:  Taste tester of the night:

Notes from our discussion about beans:

• Costco right now has beautiful pinto beans #25 for about $15. 
• Cash and Carry has a variety of beans in bulk on a rotating basis.  Check often.
• Winco has beans in bulk.
• For the convenience  of canned beans without all of cost and extra stuff like salt: Soak and cook beans, rinse and freeze in serving size portions in self-seal (Ziplock) bags.
• If you have really old beans, you can grind them into flour using a food mill and use 1/4 cup in whatever you are baking, or you can add some bean flour to thicken sauces and gravies.
• Adding 1/4 tsp baking soda in cooking water will help extra hard (old) beans soften up
• Red Beans and Kidney beans need a quick boil and rinse before cooking to remove possible toxins.

BEAN FACTS
What food is high in protein, has virtually no fat and has more fiber than most whole grain
foods? The answer is beans! Now a new U.S. dietary guidance message says that diets
including beans may reduce your risk of heart disease and certain cancers.
DID YOU KNOW?
Beans are one of natures healthiest foods, they are naturally low in total fat, contain no
saturated fat or cholesterol, and provide important nutrients such as fiber, protein, calcium, iron,
folic acid and potassium.
National and international expert bodies, including the National Research Council, the World
Health Organization, the World Cancer Relief Fund, the National Heart, Lung, and Blood
Institute, and the U.S. Surgeon General, have reviewed scientific evidence and concluded that
eating beans can be an important ally in maintaining health and may reduce the risk of heart
disease and certain cancers. Other studies suggest beans are useful in managing diabetes, may cut
risk for high blood pressure and may help in losing weight.
The USDA recommends that adults eat more than three cups of beans each week for maximum
health benefits three times more than the current average American consumption.

So eat those beans!

January Oatmeal

(Ladies, the blog isn't pretty, but it will serve us for now!  I will get some smart young'n to snazzz it up for me later!)

Yeah for us!  We have begun!  That is the hardest part isn't it?  The first step?!  Tonight a group of us from the Kingston Ward of the Church of Jesus Christ of Latter-day Saints met and shared recipes, purchasing and storage tips, nutritional information and encouragement all around the theme of oatmeal-- a basic in anyone's long term food storage!  I will place the recipes first; how to seal Mylar bags with a flat iron after that and the nutritional stuff last .

Following are the recipes that we shared tonight!  We tended towards breakfast and desserts, but we discussed oatmeal's uses as a meat extender in the place of bread crumbs!  You may have some great recipes yourself!  Warning:  we like to taste recipes before sharing!

Wilma Krause : (delicious) Oatmeal Drink:
1/2 cup Oatmeal
5 cups Water
Sugar to taste
(The drink Wilma brought had milk and cinnamon in it too, but she likes it better without)

Blend all the ingredients together until smooth!  Chill.


Laurie Beth Burt: Protein Pancakes
2/3 cup low-fat or fat-free cottage cheese
2/3 cup oats
3 eggs

Blend in blender until smooth.  Top with syrup, Greek yogurt, strawberries, or whatever you like.  Makes about 9 small pancakes.


Morgan Carlson: Oatmeal Pancakes
6 eggs
1 cup oatmeal
1 cup cottage cheese
2 tsp sugar
1 tsp vanilla
1 tsp cinnamon
Blend in blender until smooth.  Cook on the griddle!


Marie Jonatakis:  Baked Oatmeal

3 cups oats
1 cup sugar
1 cup milk
1/4 cup melted butter
2 eggs
1 tsp baking powder
1/2 tsp salt vanilla

Combine and bake 35 minutes in a 350 degree oven.


Adele Stokes:  Oatmeal Waffles

3/4 cup whole wheat or white flour (Adele's sample used white)
1/2 cup quick-cooking oatmeal, uncooked
1 1/2 tsp baking powder
1/4 tsp cinnamon (or more)
2 eggs separated
3/4 cup skim soy milk
2 tablespoons applesauce
1 tablespoon brown sugar

Combine dry ingredients in a medium mixing bowl.   Combine milk, applesauce and brown sugar mixer and yolk.  Add to flour mixture.  Whip egg white and fold in (this makes your batter lighter).  Pour batter onto preheated nonstick waffle iron. Amount will vary by iron.  Close lid quickly; do not open during baking.  Use fork to remove baked waffle.  Makes about 12 (4 inch) waffles.  Adele topped them with bottled peaches and vanilla ice cream.  yum!

Melia Hunt:  Breakfast Oatmeal "Cookies"

1 1/2 cups white whole wheat flour
2 1/2 cups oats
2 teaspoons baking soda
1/2 teaspoon cinnamon
1 cup creamy peanut butter
1/2 cup brown sugar
1 large egg
1 teaspoon vanilla
1 cup mashed banana (about 2 medium)
1 cup shredded apple (about 2 medium)
1/2 cup chocolate chips (optional)

1.   Line two baking sheets with parchment paper.  Set aside.  Preheat oven 350F
2.  In a medium bowl, which together the flour, oats, baking soda, salt and cinnamon,.  Set aside.
3.  Blend butter and brown sugar until creamy.  Add the egg and vanilla and mix until well  combined. Mix in the mashed banana.  Slowly add the flour mixture until just combined.  Stir in the shredded apple and chocolate chips.
4.  Form 3-4 tablespoons of dough into large balls and place a few inches apart on the prepared baking sheets.  Flatten each ball of dough with a cup measurer that has been sprayed with non-stick cooking spray.
5.  Bake for  10-12 minutes until slightly browned.  Let cool on cookie sheets for 10 minutes before transferring to wire racks to cool completely.

Store in an airtight container in the refrigerator for up to 4 days. 


Gina Cooper:  Cranberry-Almond Oatmeal Cookies

1 cup canned pumpkin
1 cup brown sugar
2 eggs
1 tsp vanilla
1 1/2 cups whole wheat flour
1 tsp baking soda
1 tsp cinnamon
1/2 tsp salt
3 cups oatmeal
1 cup dried cranberries (craisins)
1/2 cup almonds

Heat oven to 350 degrees F
Beat together pumpkin and sugar
add eggs and vanilla, beat well
add flour, baking soda, cinnamon, salt; mix
stir in oats, craisins and almonds
Drop rounded spoonfuls onto ungreased cookie sheet
bake 10-12 minutes.  Let cool on sheet for a minute or two before removing.  Enjoy!
64 Calories per cookie!

Corena Jacob:  Fresh Cherry Crunch

1/2 cup flour
1 cup oats
1 cup brown sugar
1/2 cup butter
Cut above ingredients together.  This is the topping

6 cups fresh cherries (we tasted it with frozen cherries)
1/2 - 1 cup sugar
6 tablespoons flour
1/2 tsp almond extract (optional)

Mix cherries, sugar and flour (and extract if using).  Pour into a 9X13 pan.  Put oat mixture on top  Bake in 375 degree oven for 45 minutes.

Kristie Burt:  Granola

10 cups rolled oats
1 cup wheat germ
1/2 pound shredded coconut
2 cup raw sunflower seeds
1 cup pumpkin seeds
3 cups chopped almonds, peacans, walnuts or any combo
1 1/2 cups brown sugar, packed
1 1/2 cups water
1 1/2 cups vegetable oil
1/2 cup honey
1/2 cup molasses
1 1/2 teaspoon salt
2 teaspoons cinnamon
3 teaspoons vanilla
raisins or other dried fruits

Preheat oven to 300 degrees F.  In a large bowl combine oats, wheat germ, coconut, seeds, and nuts.  Mix well.  In a large saucepan, combine sugar, water, oil, honey, molasses, salt cinnamon, and vanilla.  Heat until sugar is dissolved, but do not boil.  Pour syrup over dry ingredients and stir until well coated.  Spread into two or more large baking pans, or cookie sheets with sides.  Bake 20-30 minutes, stirring occasionally.  Bake 15 minutes longer for crunchier texture.  Cool.  Add raisins or other fruit.  Put in airtight containers.  Store in a cool dry place.  Use within six months.  Makes about 20 cups of granola mix.

Peggy Bullock: Simple Granola

3 cups uncooked rolled oatmeal

½ tablespoon cinnamon

2 tablespoons brown sugar

1/3 cup honey

¼ cup oil

1 tsp vanilla

Mix all dry ingredients in a large bowl.  Combine the honey, oil and vanilla and heat in the microwave 30 seconds or a bit more so honey is easy to pour.  Drizzle warm liquid over the dry ingredients. Stir and coat thoroughly.  I use my hands.  Spread evenly on a large jelly roll pan (cookie pan with sides) and bake  30 minutes in a 300 degree oven stirring every 10 minutes.  Remove and cool.  Store in an airtight container.  Great with milk or almond milk topped with nuts, coconut and fruit or as a topping for vanilla yogurt.  I usually double this recipe.

 

Peggy Bullock: Oatmeal Cake

 

1 ¼  cups boiling water

1 cup rolled oats or quick cooking oats

½ cup (1 stick) butter or margarine

¾ cup granulated sugar

¾ cup brown sugar, packed

2 eggs

1 ½ cups flour

1 teaspoon soda

½ teaspoon salt

1 teaspoon cinnamon

½ teaspoon nutmeg

Broiled Coconut Topping (below)

Pour boiling water over rolled oats; let stand 20 minutes (or use 1 ½ cups thick oatmeal left over from breakfast).  Cream together butter and sugars.  Add eggs. Stir in Oatmeal, then sifted dry ingredients.  Bake in greased 9X13-inch pan for 40 to 45 minutes in a 350 degree oven until done.  Spread with Coconut Topping; broil until frosting bubbles, taking care not to burn!

 Broiled Coconut Topping

6 tablespoons butter

½ cup brown sugar, packed

¼ cream or evaporated milk

¾ cup nuts, coarsely chopped

1 cup coconut

Combine all ingredients. Spread over spice, oatmeal or carrot cake.  Broil until frosting bubbles and brown slightly.  (Take care not to burn.)

 

Storing: 

Marie  shared with us that you can purchase for $1 from  Walmart's bakery their empty 5 gallon frosting buckets.  They are square and great for stacking, but not air tight.

 

 She showed how to store most of our dry goods inexpensively.  With a 5 gallon mylar bag (purchased on amazon) placed inside the bucket from Walmart, she emptied a 25 pound bag of any dry good (she showed us split peas) into the container.  With a flat iron on the highest setting (you can see it on YouTube) she sealed the mylar bag 3/4 of the way closed, then squeezed out the extra air, dropped in the 2000 cc of oxygen packets, then completed the seal.  Fold in the top of the mylar bag into the bucket and done!  Yes, mylar and a bucket is over kill; however, the bucket is an extra layer of protection from critters , bag damage and NW moisture situations --and the buckets stack so much better than mylar bags!

 

One key with the oxygen packets: once the bag of packets is opened, you have just a minute or two to either re-vacumme seal the bag they came in or use up all the packets!  So Marie suggested waiting until you have enough food, mylar and buckets and doing the sealing all at once!

 

We had a great time learning, sharing and encouraging one another!  Next month we will meet at Adele's (after Tyler leaves on his mission to Mexico).  The theme is beans and Wilma will share her tips on the best way to cook up dried beans!  Start hunting for a really good bean recipe to share!  Think main dish, side dish, salads, dessert!, sprouts or any other great way to eat beans! 

 

Marie also let us know that Winco bulk foods was a great place to buy  rolled oatmeal #25 for $16.

 

Here's the nutritional info; bottom line--Oatmeal is really good for you! 

 

Oats are a hardy cereal grain able to withstand poor soil conditions in which other crops are unable to thrive.  Oats are easily grown in temperate regions.  They have a lower summer heat requirement and greater tolerance of rain than other cereals such as wheat, rye or barley and can be grown in areas like the PNW and do not require weeding as they usually choke out most weeds.  Whole oats (see groats below) can be planted as seeds. Although oats are hulled, this process does not strip away their bran and germ allowing them to retain a concentrated source of fiber and nutrients.

 

Oats generally come in the following forms.  I have listed them from least processed to most processed.  All are a whole-grain.  All contain approximately the same amount of fiber, protein, calories, vitamins and minerals and all rate low on the glycemic index.  The more processed, however, the more quickly they may move through the body, and the quicker you will be hungry again.

 

Whole Oat Groats:  Groats is another name for a grain kernel.  Whole oat groats are the result of simply harvesting oats, cleaning them, and removing their inedible hulls.  They take the longest to cook.  You can most often find these in health food stores. Can be sprouted.

 

Steel Cut Oats/ Irish/Pinhead:  If you cut groats into two or three pieces with a sharp metal blade, you get steel cut oats.  They cook quicker than oat groats, because water can more easily penetrate the smaller pieces.  Because of their size and shape, the body breaks these down more slowly than rolled oats, preventing spikes in blood sugar and keeping you full longer.

 

Scottish Oatmeal:  Instead of cutting oats with a steel blade, the Scots traditionally stone-grind them, creating broken bits of varying sizes, which some say results in a creamier porridge than steel-cutting.  (In the U.K. this is what oatmeal is.)

 

Rolled Oats – regular (old fashioned):  Rolled oats (sometimes called old fashioned oats) are created when oat groats are steamed and then rolled into flakes.  This process stabilizes the healthy oils in the oats, so they stay fresh longer, and helps the oats cook faster, by creating a greater surface area.

 

Rolled Oats – quick or instant:  If you roll the oat flakes thinner, and /or steam them longer, you create quick oats and ultimately instant oats.  The nutrition stays the same (these are all whole grains- but the texture changes – a plus for some people and a drawback for others.)  The good thing about having so many choices is that everyone can get exactly the taste they like best!

 

Oat Flour: Oat flour is a whole grain flour that can be used in baking or for thickening soups and stews. 

Oat flour does not contain gluten, but is often processed in mills that do other grains containing gluten.

 

Nutrition:

¼ cup oats, unprocessed, dry contains:

                                DV

Manganese        96%

Molybdenum    64%

Phosphorus        29%

Copper                 27%

Biotin                    26%

Vitamin B1          25%

Magnesium        17%

Fiber                      17%

Chromium           15%

Zinc                        14%

Protein                 13%

 

Oats are rich in omega-6 fatty acids, containing almost 2 grams per half-cup serving. Omega-6’s seem to be a mixed bag, providing some health benefits, yet too much of them – combined with too little omega-3 fatty acid sources can cause inflammation and other problems.  Don’t eat just oatmeal all day.

One cup oatmeal cooked with water contains 166 calories.  It also supplies you with 6 grams of protein and 4 grams of fat per serving.  These nutrients not only give you energy, but also help maintain muscle mass, body fluids, tissues and cell structure and aid in absorption of fat-soluble vitamins and cell signaling.  It is a healthy carbohydrate.  Because oatmeal is a whole grain, it contains complex carbohydrates, such as dietary fiber.  You’ll get 28 grams of total carbohydrate from plain oatmeal, 4 of which are from dietary fiber.  Because fiber swells in your digestive tract, it also encourages satiety after a meal and may aid in your weight-loss or weight- maintenance efforts.

Oats are higher in protein than wheat or brown rice.  Whole grain cereals like oats combined with dairy or nuts contain all 8 amino acids of whole protein.

Oats can be used as a meat expander and the oats will keep everyone fuller a little longer.  Oats tend to take on the flavor of whatever they are cooked with.

Health benefits:  Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan.  Since 1963, study after study has proven the beneficial effects of this special fiber on cholesterol levels.    Studies show that in individuals with high cholesterol, consuming just 3 grams of soluble oat fiber per day (one bowl of oatmeal) typically lowers total cholesterol by 8-23%.  (A 1 % drop in serum cholesterol translates to a 2% decrease in the risk of developing heart disease.)  Eating a serving of whole grains, such as oats, at least 6 times each week is an especially good idea for postmenopausal women with high cholesterol, high blood pressure or other signs of cardio vascular disease.

The beta-glucan fiber found in oats, significantly enhances the human immune system’s response to bacterial infection.  Beta-glucan not only helps neutrophils (the most abundant type of non-specific immune cell) navigate to the site of an infection more quickly, it also enhances their ability to eliminate the bacteria they find there…priming neutrophils with beta-glucan helps these immune defenders quickly locate the bacterial mother lode within infected tissue.

Studies also show that beta-glucan has beneficial effects in diabetes as well. A blood sugar stabilizing food such as oats may make it easier to keep blood sugar levels under control the rest of the day.  The magnesium in oats acts as a co-factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin secretion.

 

Storage:  cool, clean, dry place, tightly closed

Groats and steel-cut oats if stored properly can last 30+ years; rolled oats, 20+ years

Groats can be sprouted in a matter of 3 days or so and eaten.

 

Sources:

Wholegrainscouncil.org  illustrated list of oats

Blog.bobsredmill.com

Providentliving.org

Americanpreppersnetwork.com

Fns.usda.gov/sites