The Healthy Hurricane/Disaster Cookbook

The Healthy Hurricane/Disaster Cookbook free pdf ebook was written by Marielag on June 28, 2005 consist of 18 page(s). The pdf file is provided by jefferson.ifas.ufl.edu and available on pdfpedia since February 08, 2012.

this recipe book is your guide to making better food choices. we why we need healthy hurricane recipes? 4 tips on preparing and eating foods and things to remember 4...

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The Healthy Hurricane/Disaster Cookbook pdf




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The Healthy Hurricane/Disaster Cookbook - page 1
The Healthy Hurricane/Disaster Cookbook 1 of 18
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The Healthy Hurricane/Disaster Cookbook - page 2
Foreword Can’t figure out how to eat healthy during hurricane/disaster conditions? Under hurricane/disaster conditions, we often struggle with the question: What will I eat during hurricane/disaster conditions? This recipe book is your guide to making better food choices. We are all looking for good ways to provide our families and ourselves with nutrient dense, tasty, safe, and non-perishable meals. Most of the ingredients in this recipe book are canned goods with the exception of fresh fruits and vegetables. Vegetables and fruits can be kept without refrigeration for a couple of days, so consumption during hurricane/disaster conditions is safe. Students from the Coordinated Program in Dietetics, Class of 2006, combined the recipes in this book during the fall of 2004, under the supervision of Dr. Marcia Magnus. The book itself was put together by the Department of Dietetics and Nutrition in coordination with the University Park Wellness Center, and edited by Dr. Marcia Magnus. We hope you enjoy these recipes. We recommend that you experiment with some recipes as you start hurricane preparation. Good health to all! Florida International University University Park Wellness Center Acknowledgements These tasty nutritious recipes were developed by the following students who were enrolled in Community Health Practicum during fall 2004: Monica Capille Lindsey Clark Karla Cook Christine Coro Liat Golan Monica Gulisano Maria Herrera Heidi Knab Yael Laniado Melissa Li Lenin Moreno Maria Nieto Diana Salvatore Dalila Suazo Norma Vargas-Suarez Janie Villar These and many other practical brochures are available from your local American Red Cross: American Red Cross Contact Information: Miami-Dade (305) 644-1200 Broward (954) 797 -3800 Palm Beach (561) 622- 8003 Some related brochures include: Your Family Disaster Plan (A4466) Your Family Disaster Supplies Kit (A4463) Food and Water in an Emergency (A5055) On the Internet, useful information about Food Supplies in Case of Disaster and Water Storage before Disaster Strikes can be found at www.redcross.org/services/disaster. For more information about these recipes, contact Dr. Marcia Magnus at (305) 348-1989 or email [email protected] 2 of 18
The Healthy Hurricane/Disaster Cookbook - page 3
Table of Contents Why We Need Healthy Hurricane Recipes? Tips on Preparing and Eating Foods and Things to Remember Shopping List Before and after Hurricane Season Pre-Disaster Food Preparation for Disaster Conditions Non-Perishable Healthy Snacks Food Guide Pyramid Plant Foods—The Foundation of Meals What Counts as a Serving? Breakfast Dishes Nutty Oatmeal Start Up Cereal Morning Fun Oatmeal Dips, Snacks, & Side Dishes Black Bean Mexican Seafood Filled Avocados Garbanzo Seaweed Roll Crab Dip Apple Smiles Deluxe Seafood Dip Pinto Bean Dip Bean Dip Shrimp Stuffed Celery Shrimp Coleslaw Healthy Mackerel Snack Mackerel Dip Salads Three Bean Salad Summer Mediterranean Sardine Salad Black Bean Salad Tropical Sardine Apple Salad Black Bean Salad Crab Salad Tuna and White Bread Salad Amazing Mackerel Salad Easy, Quick and Cheap Taco Salad Salmon Salad with Chopped Cucumbers Tuna Salad with Sunflower Kernels Spicy Bean Salad Navy Bean, Red Pepper, and Green Bean Salad Graisin Salad Garbanzo Spinach Salad White Bean Salad with Tuna and Black Olives Italian Antipasto Salad Sandwiches, Pita, & Burritos Pita Bread with Sardines Cashew Chicken Salad Sandwiches Peanut Butter California Crab Sandwiches Veggie-Lover’s Special Salmon Waldorf Salad Pita Pockets Tuna Salad Sandwiches Salmon-Cucumber Sandwich Tuna Pockets Tuna-Carrot Sandwiches California Chicken Sandwich Mexican Bean Burrito 4 4 5 5 6 6 7 7 7 7 8 8 8 8 8 9 9 9 9 10 10 10 10 11 11 11 11 11 12 12 12 12 13 13 13 13 14 14 14 14 15 16 16 16 16 16 16 17 17 17 17 18 18 18 3 of 18
The Healthy Hurricane/Disaster Cookbook - page 4
Why We Need Healthy Hurricane Recipes? Under disaster conditions, eating right is just as important, and perhaps even more important, than when things are normal. Eating high-sugar, high-fat, high-sodium foods under disaster conditions can lead to mood swings, and higher risk of heart disease, and hypertension. Choosing the right foods will help keep your blood sugar levels stable during stressful times. Ever wondered how to eat right under hurricane/disaster conditions? This 45-recipe booklet of dips, snacks, side dishes, and salads is designed to delight your taste buds and nourish the 1 trillion cells in your body even when there is little water or no electricity. Under Hurricane Warning Conditions While you are stocking up on your family hurricane/disaster supplies, be sure to include healthy food choices. Buying Foods for Disaster Conditions Stock a two-week supply of non-perishable foods throughout hurricane season. Few South Floridians realize that some of the most nutritious foods for your disaster food supplies kit include: Canned beans—kidney, black, navy, white, pigeon, cannelloni, baked beans, and chick peas. These are chock full of fiber, complex carbohydrates, and they are satisfying too! Canned chicken and seafood—mackerel, crabmeat, clams, shrimp, salmon, tuna, chicken. These are great sources of good-quality protein. Oatmeal– Great for decreasing your risk of heart disease. Peanut butter (The All-American Standby), almond butter or cashew butter. Disposable paper plates, utensils, napkins Tips on Preparing Food Always wash the outside of the can with soap and water. Bacteria can live on the lid and can contaminate the food. Wash all fruits and vegetables with a vegetable brush and water to ensure all dirt is removed. Substitute non-fat for any ingredient whenever possible. Remember to choose whole wheat products (“wheat” alone doesn’t mean whole wheat). Find low sodium canned products. Many canned items are high in salt. Rinsing the contents can remove some of the sodium. Wash your hands before handling any item for consumption. Things to Remember When preparing meals, remember that uneaten portions must be thrown away if not consumed. Never eat any food that does not look normal. Remember: “When in doubt, throw it out!” Do not consume suspicious foods regardless of expiration date. Fruits, vegetables, and breads spoil and grow mold faster without refrigeration. Look for signs of spoilage and discard items. To conserve water, wash fruits and vegetables before the disaster strikes. 4 of 18
The Healthy Hurricane/Disaster Cookbook - page 5
Shopping List Large plastic containers to hold all items Canned foods, enough for 2 weeks (1) Gallon water per day, per person Manual Can opener Condiments small enough for one time use Spices and herbs Paper plates Napkins Forks Large bowl for mixing Ingredients Plastic container/bags Sanitary wipes Cups Mixing utensils The Healthy Hurricane/ Disaster Cookbook Before and After the Hurricane Season Pick a day of the week to have no-cook nights so that you can experiment with your favorite recipes. Utilize all canned food that was bought for the hurricane season. Utilize all water before expiration date. Pre-Disaster Food Preparation for Disaster Conditions Buy perishable fresh foods (especially unripened). For example: fruits, vegetables, whole wheat bread and crackers (saltines, Triscuit, Wheat Thins etc.) Turn refrigerator and freezer to coldest settings. Freeze water in plastic jugs. If you lose electricity, a full freezer will keep foods frozen for longer than a partially full freezer. Wash fruits, vegetables, tops of canned foods, and cooking utensils. Keep fruits and vegetables whole because cutting often decreases shelf life. Remember to store your Healthy Eating under Disaster Conditions with your canned foods. Remember to store the can opener near the canned foods. If you don’t have a bar-b-queue grill, broil or bake meat fish or poultry now so that you’ll be able to eat these soon after you lose electricity. Non-Perishable Healthy Snacking Under disaster conditions, we may be tempted to overeat because of the stress and the confinement of disaster and post-disaster situations. Keep the following foods readily available: Dried fruits—prunes, raisins, craisins (sweetened cranberries), apricots Nuts—peanuts, walnuts, almonds, Brazilian nuts Seeds—pumpkin, sunflower, cashews All-natural fruit leather Bottled water—1 Gallon/person/day for drinking (Water is the best snack of all!) Granola bars Keep your emergency food pantry filled with wholesome foods! 5 of 18
The Healthy Hurricane/Disaster Cookbook - page 6
The Food Guide Pyramid and Plant Foods- The foundation of your meals Different foods contain different nutrients and other healthy substances. No single food can supply all the nutrients in the amounts you need. For example, oranges provide vitamin C and folate but no vitamin B 12 ; cheese provides calcium and vitamin B 12 ; but no vitamin C. To make sure you get all the nutrients and other substances you need for health, build a healthy base by using the Food Guide Pyramid as a starting point. Choose the recommended number of daily servings from each of the five major food groups. If you avoid all foods from any of the five food groups, seek guidance to help ensure that you get all the nutrients you need. There are many ways to create a healthy eating lifestyle, but they all start with the three food groups at the base of the Pyramid: grains, fruits, and vegetables. Eating a variety of grains (especially whole grain foods), fruits, and vegetables is the basis of healthy eating. Enjoy meals that have brown rice, whole wheat pasta, stone-ground corn tortillas, or whole grain bread at the center of the plate, accompanied by plenty of fruits and vegetables and a moderate amount of low-fat foods from the milk group and the meat and beans group. Go easy on foods high in fat or sugars. What Counts as a Serving? Bread, Cereal, Rice, and Pasta Group (Grains Group) ( Whole grain and refined ) 1 slice of bread About 1 cup of ready-to-eat cereal 1/2 cup of cooked cereal, rice, or pasta Vegetable Group 1 cup of raw leafy vegetables 1/2 cup of other vegetables cooked or raw 3/4 cup of vegetable juice Fruit Group 1 medium apple, banana, orange, pear 1/2 cup of chopped, cooked, or canned fruit 3/4 cup of fruit juice Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group (Meat and Beans Group) 2-3 ounces of cooked lean meat, poultry, or fish 1/2 cup of cooked dry beans # or 1/2 cup of tofu counts as 1 ounce of lean meat 2 1/2-ounce soy burger or 1 egg counts as 1 ounce of lean meat 2 tablespoons of peanut butter or 1/3 cup of nuts counts as 1 ounce of meat Milk, Yogurt, and Cheese Group (Milk Group)* 1 cup of milk** or yogurt** 1 1/2 ounces of natural cheese** (such as Cheddar) 2 ounces of processed cheese** (such as American) NOTE: Many of the serving sizes given above are smaller than those on the Nutrition Facts Label. For example, 1 serving of cooked cereal, rice, or pasta is 1 cup for the label but only a 1/2 cup for the Food Guide Pyramid. * This includes lactose-free and lactose-reduced milk products. One cup of soy-based beverage with added calcium is an option for those who prefer a non-dairy source of calcium. ** Choose fat-free or reduced-fat dairy products most often. # Dry beans, peas, and lentils can be counted as servings in either the meat and beans group or the vegetable group. As a vegetable, 1/2 cup of cooked, dry beans counts as 1 serving. As a meat substitute, 1 cup of cooked, dry beans counts as 1 serving (2 ounces of meat). 6 of 18
The Healthy Hurricane/Disaster Cookbook - page 7
Breakfast Dishes Nutty Oatmeal Ingredients: 2 cups instant oatmeal 1/4 cup sliced almonds 1/4 cup raisins 8oz low fat vanilla soy milk 1 tsp brown sugar (Optional) Fresh fruit if available Directions: Mix all ingredients in a bowl. Let stand approximately 5 minutes. Start-up Cereal Ingredients: 2 cups instant oatmeal 1/4 cup raisins 1/4 dried apricots 1/4 cup whole cranberry sauce 1 cup low fat vanilla soy milk Directions: Mix all ingredients in a bowl. Let stand approximately 5 minutes. Serves 4 Morning Fun Oatmeal Ingredients: Directions: 2 cups instant oatmeal ½ cup peanut butter chips 1 cup low fat vanilla soy milk 1 med. banana sliced Sprinkle with mini-marshmallows. Mix all ingredients in a bowl. Let stand approximately 5 minutes. Serves 4 7 of 18
The Healthy Hurricane/Disaster Cookbook - page 8
Dips, Snacks, and Side Dishes Black Bean Salsa Ingredients: 1 15-ounce can black beans, rinsed and drained 1/2 cup frozen whole kernel corn, cooked and drained 1 small tomato, chopped 1 jalapeno pepper, seeded and finely chopped 2 tablespoons lime juice 2 tablespoons snipped fresh cilantro tomato wedges (optional) Directions: In medium bowl, stir together: beans, corn, chopped tomato, jalapeno pepper, lime juice, and cilantro. Store in refrigerator up to 24 hours. If desired, garnish with tomato wedges. Makes about 1-1/2 cups sauce. Serves 4 Mexican Seafood-filled Avocadoes Ingredients 1 tbsp fresh lime juice 1 tbsp cider vinegar 1 clove garlic, minced ½ tsp. lime zest ¼ tsp salt 1 tbsp vegetable oil ¼ tsp chili powder 4 oz canned crab 8 oz canned shrimp 2 tbsp cilantro 2 firm rip avocados 2 cups shredded lettuce 4 green olives 4 lime wedges Directions: Combine lemon juice, vinegar, garlic, lime zest, and chili powder. Gradually add oil as you whisk continuously until the dressing is thoroughly blended. Flake crab into course shreds. Combine crab, shrimp and cilantro; add dressing and using two forks blend well. At serving time, cut the avocados in half lengthwise, remove pit and fill with the seafood salad. Decorate plates with lettuce, an olive and a wedge of lime. Serves 4 Garbanzo Seaweed Roll Ingredients 8 oz bag Nori Sea Vegetable (10 sheets) 1-15 ½ oz can Chick Peas ¾ cup grated carrots ½ cup grated cucumber ½ cup alfalfa sprouts Dressing ¼ cup canola oil 1 tsp curry powder ½ tbsp soy sauce ½ tsp celery seed ½ tsp salt 1 ½ tbsp white vinegar ¼ tsp sugar Directions: Drain chick peas. Prepare dressing. Mash garbanzo beans with fork until smooth. Individually soak each sheet of Nori; Lay flat and layer the ingredients; Lightly blot top with dressing; roll. Serve 2.5 rolls per person. Serves 4 Crab Dip Ingredients: 8 oz fat free sour cream 8 oz Low-fat cream cheese ½ cup finely chopped celery ¼ cup finely chopped onions 1 tbsp lemon juice 2 (8 oz) crab meat, canned, broken up Chopped fresh parsley Crackers or cut up vegetables Directions: In small bowl, beat the sour cream and cream cheese until creamy. Stir in remaining ingredients and fold in crab meat. 8 of 18
The Healthy Hurricane/Disaster Cookbook - page 9
Apple Smiles Ingredients: 2 green or red unpeeled apple, cored and sliced ¼ cup puffed cereal (2 slices for each apple smile) ½ cup peanut butter Raisins (optional) Directions: Slice the apples into ¼” slices. Dry apple slice on napkin so peanut butter won’t stick. Spread each apple slice with peanut butter. Top with another slice, peanut butter side down, and squeeze gently. Place 4-5 pieces of puffed cereal into the peanut butter between the skins of the apple slices (or the apple lips). These are the teeth! Make the “smile that ate too much candy” by adding a raisin for a rotten tooth! Serves 4 Deluxe Seafood Dip Ingredients: 1-6.5 oz can minced clams, drained 1- 6 oz can lump crabmeat, drained 1- 4 oz tiny cocktail shrimp, drained 3 tablespoons capers 1- 8 oz package of fat free cream cheese 1 shallot mined 2 tablespoons dried parsley 1 bottle cocktail sauce Directions: Mix cream cheese, shallot, parsley, clams and crab meat thoroughly and spread into serving dish. Top with cocktail sauce, and then sprinkle with shrimp and capers. Serve with crackers. Serves 2 tbsp. per person. Pinto Bean Dip Ingredients: 2- 15 ounce cans pinto beans drained 8 slices of canned jalapeno rinsed and save 2 tablespoons of juice 1 teaspoon sugar ½ teaspoon of onion powder ¼ teaspoon cayenne pepper ½ teaspoon paprika ¼ teaspoon garlic powder Directions: Mash all ingredients in a bowl until fairly smooth. Serve with baked tortilla chips or on chalupas with lettuce and tomatoes. Serve 10 Bean Dip Ingredients: 15.5 oz can of red kidney beans 1-2 tbsp water 2 wedges of the “laughing cow cheese” 2 tbsp salt Directions: Drain beans. Place ¾ of beans in bowl and mash with a fork. Add water to get to desired consistency. Add cheese and salsa and mix well. Stir in the remaining beans. Serve with vegetables, whole-wheat pita, and whole- wheat flat bread or corn tortilla chips. Serves 4 9 of 18
The Healthy Hurricane/Disaster Cookbook - page 10
Shrimp Stuffed Celery Ingredients: 8 oz canned shrimp 1 bunch celery, separated into ribs 3 oz of light cream cheese softened 2 tbsp. light mayo 6 oz. baby shrimp 1 tbsp onion, finely chopped 1 tbsp bell pepper, finely chopped 1 tbsp minced fresh parsley 1-2 drop hot sauce 1/8 tsp pepper ¼ tsp Worcestershire sauce Directions: Cut celery ribs into 2 inch pieces. Finely chop one piece and set aside. In a mixing bowl, beat cream cheese and mayo until smooth. Stir in the remaining ingredients and reserved chopped celery. Stuff into celery ribs. Serves 4 Shrimp Cole Slaw Ingredients: 4-4 oz can small shrimp, drained and rinsed ½ cup fat-free mayonnaise 2 tsp of lemon juice 1 teaspoon of sugar 3 cups cabbage, finely chopped 1 cup celery, finely chopped 1 ½ tbsp onion, finely chopped Pepper, to taste Directions: In bowl, combine mayonnaise, lemon juice, sugar and pepper. Stir until well blended. In another bowl, combine cabbage, celery, onion and shrimp. Add mayonnaise mixture and blend well. Refrigerate until serving time. Serves 4 Healthy Mackerel Snack Ingredients: 1 -8 oz can mackerel, drained Juice of 6 or 7 large limes (1 ¼ to 1 ½ cups) 1 canned chilies Serrano’s en escabeche ¼ cup olive oil ½ tsp oregano ½ tsp salt (or to taste) pepper 2 medium tomatoes Directions: Cut fish into small cubes, about ½ inch and cover them with the lime juice. Set aside for at least 10 minutes. In a medium bowl, toss together the mackerel, the tomatoes, chilies, olive oil, oregano, salt and pepper. Stir until the salad reaches your desired consistency. Serve with whole-wheat crackers. Serves 8 Mackerel Dip Ingredients: 1 (15 ounce) can mackerel, drained and rinsed 1 small onion, finely diced 1/4 cup tomato-based hot pepper sauce 2 teaspoons salt, or to taste 1 teaspoon ground black pepper, or to taste 1 cup light mayonnaise Directions: Remove skin and bone from fish. In a medium bowl, mix fish with onion and hot pepper sauce while using a fork to break fish into small pieces. Mix in mayonnaise. Season to taste with salt and pepper. Dip in fresh baby carrot/ celery. 10 of 18
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