Black-eyed Peas in a Healthy Soup for New Year's Luck

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For the last few years, we've made sure to make black-eyed peas for New Year's. I never even questioned the source of this mostly southern tradition. It's an excuse to eat black-eyed peas with smoked ham hock. 'Nuff said. That more traditional recipe is in our cookbook, The Cleaner Plate Club, and plenty of greens recipes to go with it, too.

In the South, the peas symbolize prosperity, greens mean money and the pork is said to symbolize the pig's hard efforts at foraging for itself. Some of the history behind the custom comes from Civil War days when the Union soliders wiped out all the food crops in the South, leaving just "animal feed" like field corn and the black-eyed peas.

Other history point to farther back, such as ancient Syria and Jewish Rosh Hashana, then brought to the US by Jewish immigrants in the 1700s.

This year, we skipped the ham and went for a vegetarian approach. After the holiday excess, I have to admit that we were all ready for something light. This soup is based on the Fall Vegetable Soup in the book, with the addition of farro, a wholegrain the offers some protein, and, of course, black-eyed peas which are available fresh this time of year. Also check in the freezer section for frozen ones.

Still, we have the peas for prosperity, kale as the greens for money, and the cheap, healthy protein source of farro for my own foraging, as well as some herbs from my garden (what has not totally frozen yet). And, without the saturated fat from the smoked pork, well, this soup adds a healthy start on your New Year's resolutions.

To modify the recipe for dried black-eyed peas, you'll need to soak them overnight. After sweating the onion, celery, garlic, and carrot, add the stock and black-eyed peas (drained and rinsed from the soaking water) and bring those to a boil, then simmer for 1.5 hours before going forward with the rest of the recipe.

Makes 12 servings

2 Tbsp extra-virgin olive oil

1 large onion, chopped

2/3 cup chopped carrot (about 
3 medium carrots)

2/3 cup chopped celery (about 3 stalks)

2 garlic cloves, minced

10 cups vegetable or chicken stock

1 Tbsp dried summer savory

2 tsp dried thyme

2 sprigs fresh rosemary, chopped

2 bay leaves

2 small Parmesan rinds, optional

1 lb sweet potatoes, peeled and diced small (¼-inch cubes)

1 lb winter squash, peeled and diced small (¼-inch cubes)
1 cup farro, rinsed and drained or 1 cup lentils, rinsed, sorted and drained

1 lb. fresh or frozen black-eyed peas

1 bunch (about 12 oz) kale or chard greens, stemmed and chopped

Sea salt and freshly ground black pepper to taste

1. Warm the oil over medium-low heat and add the onion, carrot and celery. Sweat this combination, known as a mirepoix, until the onion is translucent.
2. Add the stock and the savory, rosemary, thyme and bay leaves. Bring to a boil, and then reduce the heat to a simmer. Add the sweet potato, squash and Parmesan rinds, and then simmer for 30 minutes.
3. Add the farro or lentils and black-eyed peas and simmer for 30 more minutes (or until the lentils, if present, are al dente).
4. Add the greens, and simmer for 5 more minutes.
5. Remove the bay leaf and Parmesan rinds. Season with salt and pepper to taste and serve.

When we were eating, my six-year-old who often won't eat soft textures of orange foods, said, "Mom, can we have this soup every New Year?" As picky as kids can be, especially after a sugar rush of holiday desserts, I think that's about as lucky as it gets.

Happy New Year, everyone. I hope you are off to a healthy, happy new start.

Bryant Terry's Inspired Southern Food (Vegan)

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So, Paula Deen decides to make lighter Southern food and it gets headlines? It's a campaign year, and I am sick of the mud-slinging, so I will just say this: I think the wrong person has been getting the headlines all this time. When it comes to Southern food, real Southern food that has evolved — as any cuisine should — my vote is for Bryant Terry, including his book, The Inspired Vegan.

Yes, vegan. And Southern food without bacon and lard. Terry's recipes use many of the classic ingredients one associates with good Southern cooking; black-eyed peas, greens, sweet potatoes, grits, johnny cakes, sweet tea, molasses. And, he definitely doesn't use factory-farmed pork or Velveeta, which is not on any seasonal, heritage ingredient list I can fathom, Southern or not. The beauty of Terry's take on Southern ingredients is that he's re-thought them, added his life influences, often Asian, and continues to create. Food, like everything else, must evolve.

Terry's food is healthy. This commitment to good, healthy food is not just in his cooking, he lives it. Terry has worked for food access and food justice as well as nutrition education and empowerment throughout the span of his career. This is not a new brand image he's acquired for marketing purposes.

Vegan or not, and I am not a vegan, his recipes are creative, and, as the title suggests, inspired. The recipe for Savory Grits with Sauteed Broad Beans, Roasted Fennel, and Thyme is the sole reason my 7-year-old now requests "Fennel!" as a favorite vegetable when we shop.

This fall, I am looking forward to trying Sweet Potato-Cornmeal Drop Biscuits with Maple Syrup. The fresh shell peas at the market right now will be great in Black-eyed Peas in Garlic Ginger Braised Mustard Greens. Terry's Pickled Red Onions are a staple condiment in our fridge for months now.

Get past the "vegan" thing if you are not vegan. When I am run dry on ideas for making vegetables delicious, I turn to vegan cookbooks for inspiration. Not the ones that try to make non-meat versions of a burger or hot dog, but the ones like Terry's that embrace the flavors and richness that vegetables and grains can bring. The title is so aptly named. This is Inspired cooking. And Terry, as a chef who uses his creativity to help and inspire others, and to bring about food justice and healthy choices for all is my kind of inspiration, too.

It's Bigger Than Just School Lunch

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As many blog posts as I have written bemoaning school lunches and nutrition for kids, it's refreshing to share good news. Here's an updated menu with the proposed USDA changes for better nutrition for school meals. It's much improved and I was even surprised to see jicama on the ingredients list.
What I like most about it is that it is a bit realistic. It's healthier swaps for things kids have been eating. What I would call "transitional foods." There's a chance kids will actually eat part of these lunches. Much of the rationale used to block school food changes hinged on precisely that: kids won't eat healthy foods. There is more waste. It won't work. And, frankly, they are right. If kids won't eat these items at home, how can we expect them to at school?
It's like a chicken and egg thing. Or a chicken nugget and egg mcmuffin thing. Do kids eat poorly because they get junk food in schools every day, or do kids eat junk food every day so they will only eat junk food in schools?
I've read with envy all the amenities and fresh food that Alice Water's and Co. have implemented in Berkeley schools along with their Edible Schoolyard program. I think about that program, even as I am applauding these hard-won changes. But,read this article in Grist about just how well the kids in Berkeley are eating and what they are not eating. Do they eat a better diet and non-processed foods than other kids? Yes. But, even with all the advantages, frankly the kids still aren't eating as well as they could.

We're winning in our schools. Which is incredibly important for kids whose best meals and main nutrition for the week come from our school lunch program. Let's not stop here. 
Let's keep fixing school lunches.Let's fix lunch at home. Let's help others get access to affordable, healthy foods.Let's make healthier choices in quick serve restaurants. Let's tackle junk food marketing to kids.Let's tackle our whole food system that's designed around commodity crops for animal feed and processed foods.
Let's tackle our own kid's eating habits at home.

A bit of history for perspective:

The first school lunch programs were created by teachers and moms. They often included things like a garden on site and even a cow for fresh milk.

The first school lunch legislation was passed in 1946. The program was not designed as a way to help feed hungry kids alone. It was also established to use surplus agricultural commodities which in turn kept food prices from crashing. The program was funded with $10 million per year in 1946 dollars (114.6 million today) to feed 6.7 million children. Today's budget is $11 billion annually to feed 31 million kids daily.

What are "surplus agricultural commodities?" Commodities may not sound much like food, but historically this meant the basic items produced from a farm; corn, wheat, soy, rice, meat, milk, eggs, fruit and vegetables. Not so much now, but we'll get to that in a later lesson.

In many ways, the 1946 legislation was well-intentioned if not fairly administrated. Okay, it sounded good at least.

Here's a few other quotes from the 1946 legislation that might make us all yearn for the good old days, or at least the old days of good lunch as it was promised:

• "The need for a permanent legislative basis for a school lunch program, rather than operating it on a year-to-year basis, or one dependent solely on agricultural surpluses that for a child may be nutritionally unbalanced or nutritionally unattractive, has now become apparent."
• "It is hereby declared to be the policy of Congress, as a measure of national security, to safeguard the health and well-being of the Nation's children and to encourage the domestic consumption of nutritious agricultural commodities and other food ..."
• "The educational features of a properly chosen diet served at school should not be under-emphasized. Not only is the child taught what a good diet consists of, but his parents and family likewise are indirectly instructed."

While it may seem like some of our lunch items around today have enough preservatives to have endured since 1946, the lunch program then contained a lot fewer processed foods. It was 1946 after all. Here are the 1946 recommendations for a typical meal per child:
Milk, whole, 1/2 pint Protein-rich food consisting of any of the following or a combination thereof:

• 2 oz. Fresh or processed meat, poultry meat, cheese, cooked or canned fish
• Dry peas or beans or soy beans, cooked, ½ cup
• Peanut Butter, 4 tbsp.
• Eggs, 1

Raw, cooked, or canned vegetables or fruits, or both, ¾ cupBread, muffins or hot bread made of whole grain cereal or enriched flour, 1 portion
So, at least 66 years ago, folks knew that our country's future was linked to healthy children. That not all agricultural commodities are healthy foods. And that the meal provided should be exemplary of what families should eat at home. The meal was also based on whole foods; milk, protein, vegetables, fruits and whole grains.

The Seeds We Plant

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I chose the seeds carefully. In the dead of last winter, the beautiful vegetables filled the pages of the seed catalog, all whispering a promise of the growing season to come.

That promise seduces me each year. It tricks me into the hope that, this year, yes, this year, I will grow a beautiful garden. I chose lettuces for spring. Green beans and Asian beans also because these seem to defy even my black thumb and produce. I chose a few "experiments," ones I had little hope of actually growing to fruition, but would be oh so amazing if I could. And I chose a winter squash, Delicata, because I love winter squash most of all vegetables. Each year, I try to grow it and fail, but try again the next.

Before hitting "purchase," I quickly doubled the seed order for the most hearty items. I chose the things I knew most people would know how to cook. And I picked a butternut squash seed for the mix. This second order of seeds was not for my garden. Each year, I donate seeds to a prison garden program where the inmates volunteer their time and labor to grow food that gets donated to area food pantries.

Its a hopeful time of year and for a few hours of "seed porn" and less than fifty dollars, I get to dream about the spring and forget about the dreary February chill. The seeds arrived, and so did an early spring. Too early. I celebrated with putting in the beans and greens in April. We were blessed with bunches of green beans. I got bold and added cherry tomato plants and pepper plants.

By late May, however, the season's early promise began to look ominous. It was hot. And dry. June came in like July. Strawberries barely lasted two weeks and blueberries were ripe in June. We had to water a few times a week. Late June saw temperatures of over 100 degrees.

The drought was here. I fought the good fight. I watered. My husband watered. The kid watered. I hoped the cat did not water. We watered. I cursed the population explosion of bugs from our too-mild winter. I did my rookie best. And I faithfully planted my fall crop of winter squash and hoped.

They bloomed mightily. The vines spread. I rejoiced. And watered. And watered more.

But the heat pounded us all, plant, human and animal alike. We all wilted together. My beautiful squash vines shriveled and the leaves turned brown. I'm not a great gardener, even when there is no drought. I was even more humbled now. I really wanted my seeds to grow and to cook squash I had grown myself.

Just about this time, our neighbor knocked at our door. She's like another grandmother to our little girl. The two are best friends. We sometimes take her soup and chocolate-zucchini muffins. She stood at our door with empty soup containers in her hands and a sack.

"Do you like winter squash?" she said. Inside the bag were three butternut squashes. "My boyfriend helps volunteer with this prison garden project," she went on. "And they had so many extra squash, they sent these home with him." She had no idea that I donated seeds to the same program.

"Thank you. Thank you so much." I said. It was hard to put into words what I felt holding the squash that may very well have been grown from the seeds I donated. I guess gardening really is like life.

It's not only what you harvest that matters. It's just as much about the seeds you help others to plant.

Below is a note I received from the coordinator of the garden. It was written by one of the garden's inmate volunteers.


Their season was not without hardship.

"End of July update,
Well mother nature still will not cooperate and send us some much needed rain, and lower than 100 degree temperatures.  We have used almost all rain water we can, but when it doesn’t rain our rain barrels cannot collect rain water from the roof.  We have been able to pump some water out of a pond, but it is getting low.  We did plant this week some fall crops, so we again need some prayers for rain.  Most everything is 1/3 of what we had for production last year.  And many plants have quit producing and have died.  From May 15 to July 31 we have given away 39,906 lbs of food to those in need, as compared to last year of 58,653."

Still, nearly 40,000 pounds of food went to those in need. Next season, I am tripling my seed order. If you'd like to also contribute, email me at thecleanerplate [at] gmail [dot] com. I'll get you the contact information for the garden coordinator.

Or, if this post moves you to action, find a similar project or community garden to donate to for your area. Fresh produce is one of the most cherished items that a food pantry can get. Healthy foods are a premium.

Every tiny seed of good we plant in this world grows. Every one.

Three Hearty Soups on a Budget

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It's a good time of year for soups. I love hearty soups with seasonal ingredients. They are filling, but light on the budget. They use similar ingredients, so you can make a soup with the things you have on hand.

The third recipe, Bean, Kale and Potato, has been on our table daily all week. My family is protesting a bit. But, I am loving the not having to cook nightly and the way the recipe used nearly all of our CSA bag of ingredients and stretched 12 oz. of meat into 30 meals. It's practical for all of us, but especially for those on a limited budget.

Soups are a great way to use what you have on hand. You can source beans and grains in only the amount you need from bulk bins, too. These low cost and high nutrition ingredients make for a fantastic soup with a few seasonal vegetables. Meat and stock are optional, too.

The recipes are offered here in a series for an Arvest Bank, feeding the hungry Pinterest contest. The winner gets to donate 10,000 meals to their community food bank. My local food bank is Harvesters. Please like this pin so they can win 10K meals! The food bank feeds 66,000 people weekly. Your "like" of this pin will help a lot!

Winter Vegetable Soup
The farro used in this recipe, an ancient strain of grain, is available in the bulk foods aisle for pennies a pound.

Makes 12 servings

2 Tbsp extra-virgin olive oil
1 large onion, chopped 2/3 cup chopped carrot (about 3 medium carrots) 2/3 cup chopped celery (about 3 stalks) 2 garlic cloves, minced 10 cups vegetable or chicken stock, (or water if budget is limited) 1 Tbsp dried summer savory 2 tsp dried thyme 2 bay leaves 2 small Parmesan rinds, optional 1 lb sweet potatoes, peeled and diced small (¼-inch cubes) 1 lb winter squash, peeled and diced small (¼-inch cubes) 1 cup farro, rinsed and drained or 1 cup lentils, rinsed, sorted and drained 1 bunch (about 12 oz) kale or chard greens, stemmed and chopped Sea salt and freshly ground black pepper to taste



1. Warm the oil over medium-low heat and add the onion, carrot and celery. Sweat this combination, known as a mirepoix, until the onion is translucent.
2. Add the stock and the savory, thyme and bay leaves. Bring to a boil, and then reduce the heat to a simmer. Add the sweet potato, squash and Parmesan rinds, and then simmer for 30 minutes.
3. Add the farro or lentils and simmer for 30 more minutes (or until the lentils, if present, are al dente).
4. Add the greens, and simmer for 5 more minutes.
5. Remove the bay leaf and Parmesan rinds. Season with salt and pepper to taste and serve.

Beans and Greens and Grains Soup

Beans and Greens is the name of a great program here locally for six farmers markets. Basically, any food stamp card purchases of fresh, healthy produce are doubled. So, five dollars will buy a food stamp recipient TEN dollars in healthy food.

As a salute to this program that makes healthy food available to folks who need it most, I decided to create a special soup, a meal in a bowl, that can be made from beans and greens as well as whole grain purchased on the cheap from the bulk bins. The chicken sausage is optional, but a nice addition if affordable. Kale and leeks are spring vegetables that should be making an appearance very soon (I hope).
2 leeks, white parts and light green, diced (or a use small onion)4 carrots, peeled and diced small1 tbs. olive oil1 bunch kale, stems removed and chopped1 cup whole grains such as whole wheat, barley, whole oats or brown rice12 oz. cooked mild chicken sausages, sliced1 lb. frozen black eyed peas, (see below for canned or dried options)10 cups chicken broth, (can use water if on very limited budget)1 large parmesan rind, optionalsalt and pepper to taste
Heat the oil over medium heat in a large, heavy pot with a lid. Add the leeks or onion and the carrots. Place the lid on and sweat the veggies for 10-15 minutes to begin to release the flavors.
Add the whole grains and the broth. Bring to a boil. Add the kale and sausage, parmesan rinds, frozen beans. When this returns to a boil, turn the heat down to a simmer, cover and simmer for 50 minutes, or until grain is cooked al dente. Remove the rind. Season with salt and pepper to taste.
For dried beans, soak the beans overnight first. Sweat the veggies as above, add the dried beans and 12 cups of stock. Cook for 1.5 hours until beans are just becoming tender. Then proceed with the rest of the recipe. For canned beans, rinse and drain 2 cans of beans. Add these for the last 20 minutes of simmering.
Beans, Greens, and Potato Soup
This soup is similar to both of the above, but uses sweet potatoes and potatoes instead of the grains. It makes enough to feed a small army and is more hearty like a stew. The sausage is nice, but you won't miss it if its not there. Spices can sometimes be bought in bulk bins, only what you need. Or, in very small quantities to be cost efficient.
1 large onion, diced5 carrots, diced4 stalks celery, diced2 tbs. olive oil1 sprig rosemary1 tbs. dried savory or thyme1 lb. dried small white beans, rinsed and soaked overnight, or can use canned beans10 cups chicken or vegetable stock, or water if necessary1 lb. sweet potatoes, peeled and diced1 lb. potatoes, diced (no need to peel)1 bunch kale or collards, stems removed and chopped12 oz. chicken sausage, diced, optionalsalt and pepper
Heat the oil over medium heat in soup pot. Add the onion, carrot and celery to soup pot. Sweat (cook over medium low heat for about 10 minutes) the veggies until the onion is translucent. Add the stock or water, herbs, dried beans. See note below if using canned beans. Bring to a boil, then simmer, covered for about 1 hour. 1.5 hours for larger white beans. You can do this in 20 minutes if using a pressure cooker!
When the beans are just tender, add the potatoes and sweet potatoes. Bring back up to a boil, then reduce heat and simmer for 20 minutes. Add the sausage, if using, and the greens. Bring back up to a boil, then reduce heat and simmer for about 10 minutes. Goes great as a meal with a slice of bread. Freezes well and is great leftovers for the week.

Cheesy Chicken Buffalo Casserole

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It's probably not a surprise to you, but I am addicted to anything buffalo, spicy and cheesy. Our Buffalo Chicken Salad is one of my favorite salads, and this dish has some of the same flavors, but smothered all over cheesy potatoes. If you are looking for a quick, weeknight meal, this is the one for you! I had leftover baked potatoes from a meal and used the frozen, grilled chicken from my freezer and this dinner came together in only a few minutes. Top the casserole with feta cheese and fresh tomatoes and it's a delicious casserole your family will love!

Cheesy Chicken Buffalo Casserole
5 large russet potatoes, cooked, peeled and cubed
3 chicken breasts, cooked, cubed and seasoned with salt & pepper
3/4 c. ranch (good quality)
1/2 c. sour cream
1/3 c. mayo
1/4 c. celery, diced small
1/3 c.-1/2 c. Franks hot sauce
2 T. fresh parsley, chopped
1 c. colby jack cheese, shredded
1 c. tomatoes, diced (I liked grape tomatoes)
1/4 c. green onions, sliced
Feta cheese, optional
Scrub the potatoes, poke with a fork and place in a microwave for 5-8 minutes, or until soft. Remove from the microwave and peel the skin from the potatoes. Cube the potatoes into bite sized pieces and place in a greased 9x13 dish. Cook the chicken breasts, season with salt & pepper and cube. Place the chicken over the potatoes. Slice the celery, and add to the mixture. In a bowl, mix together the sour cream, ranch and mayo. Pour over the potatoes, chicken and celery and coat with the creamy mixture. Sprinkle the shredded cheese over the potatoes, and sprinkle the parsley over the cheese. Bake for 25-30 minutes, or until the cheese is melted and slightly golden brown. Once the casserole is cooked, garnish with sliced green onions, feta cheese and diced tomatoes.

Baked Oatmeal, Oat Deals & Case Lot Sales Again!

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It is national preparedness month and the perfect time to keep working on building up your food storage. There are case lot sales (again) here in Utah (as well as Montana, Nevada, Idaho & Wyoming) at Smiths, Harmons, and Reams. At Harmons this week they have a 50 lb. bag of oats on sale for $22.99. This is a great deal for oats and the best time to stock up on your year supply. For a year supply of oats, each person needs at least 20 lbs. per person. These will last for 5-7 years (if not longer), so buy as much as have room to store ;)

Now..what to do with all of the oats in your storage?  Here is one of my new favorite recipes for a delicious fall breakfast. It will warm your soul and send your kids off to school with full bellies and happy hearts!


Baked Oatmeal
6 c. regular or quick oats
1 1/2 c. brown sugar
3/4 c. applesauce
4 T. butter, melted
2 c. milk (or use 2 c. water + 1/3 c. dry powdered milk)
4 eggs
2 t. salt
2 t. vanilla
1 t. cinnamon
In a large bowl, combine all of the ingredients together and pour into a greased 9x13 pan. Bake at 350 for 25-30 minutes, or until the center of the oatmeal seems firm and cooked. Serve oatmeal warm with milk, fresh berries and oatmeal crumble (optional).

Besides, oats, wheat is another important whole grain to keep well stocked in your food storage. I updated the pictures from my favorite whole wheat bread recipe. If you haven't tried this recipe yet, don't hesitate! It turns out delicious, moist and soft every time ;)

KSL 6 P.M. News & Food Storage 101

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Yesterday I got an email from the producer of the KSL news and she said they wanted to come out to my house and do a news segment on food storage for National Preparedness Month. I thought, 'Sure, why not?!" Until...I went down to my food storage room and realized I had done major case lot shopping and hadn't put anything away for quite awhile. Ah! So, with help from my hubby, we spent the entire day cleaning my food storage room and had a lot of fun today with Devon from the KSL news team. She just moved here from Seattle and she probably thought I was nuts (well, okay..I am a little :). She had never heard of food storage before so I was quite the character for her! I talked her ear off for nearly 90 minutes and told her everything and more she wanted to know about self reliance. She was super sweet and patient with my long windedness. Click here to watch or read the story :)

As a refresher, in our interview I explained the three EASY steps to getting your food storage. The hardest part to preparedness is starting. Once you begin you will find it all comes easily and working on your preparedness efforts a little at a time will bring BIG rewards!  Here are the basic steps to getting prepared:


1-Obtain your family's 2 week supply of water (14 gallons per person)
Store as much water as you can in the space you live. Water is inexpensive if you purchase large water barrels, or fill up emptied out 2 liter soda pop bottles. Besides the 14 gallons (about 3-4 24packs of water per person) you will need lots of washing and cleaning water. I store my cleaning water in my emptied out liquid detergent containers (keep the leftover soap in the container to give you soapy water).  Besides having a sufficient water storage, have a good quality water filter. This will broaden your abilities for clean drinking water.
 

2-Build up your family's 3 month supply of food you are used to eating
A common misconception to food storage is you have to have a basement filled with wheat or other grains your family will not use. Although these items are important to have in your storage, begin first by building a supply of foods your family is used to eating on a daily basis (cereal, peanut butter & jam, spaghetti & noodles, etc.). Plan your food storage around meals, so you will have complete meals & recipes to feed your family from your food storage.

3-Build up your family's supply of long term food storage items (the 'basics')
Once your 3 month supply is complete, it is time to work on your long term food storage items. These basic items will help you make all of the recipes you love from scratch. These basic food storage items include the following (amounts are per person for a one year supply):
*Click on the links below to find more detailed information and recipes on how to use each of these items.

GRAINS:
Wheat 100lbs. per person
Flour  75 lbs. per person
Oats 20 lbs. per person
Pasta 40 lbs. per person
Rice 40 lbs. per person
SUGAR:
Granulated sugar 50 lbs. per person
Brown sugar 6 lbs. per person
Powdered sugar 6 lbs. per person
Jam 2-3 jars per person
Honey 8 lbs. per person
Syrup 2-3 jars per person
DAIRY:
Powdered milk 16 lbs. per person
SALT & SPICES:
Salt 8 lbs. per person
1-2 extra jars of each spice your family enjoys cooking with
Baking items (baking powder, baking soda, vanilla, vital wheat gluten, etc.)
OIL:
Cooking oil 2-3 containers per person (48 oz.)
Olive oil 1-2 jars per person
Shortening 1-2 tubs per person
Butter--as much as you can store in the freezer...it would be a sad world without butter ;)
LEGUMES:
Peanut butter 4 jars per person
10 lbs. or cans per person of EACH type of bean (black, kidney, refried, white, pinto, etc.)

For a free, COMPLETE, printable inventory sheet with all of the items you should store in your food storage, click here.

If food storage is still overwhelming, that is what our company is for! We make getting your food storage SUPER easy & FUN! Visit Deals to Meals to try our service for FREE for 2 weeks and see how much you can save & how quickly you will be able to build up your food storage supply.
What does Deals to Meals offer you?*We tell you where all of the best deals are in your area. We rank the grocery sales from all of the grocery stores in your area (in Utah we have 12 different stores). You choose the store you want to shop at, see what items are on sale for that week, create your grocery list and go shopping! By knowing what items are on sale for the LOWEST prices, you can save $100's each month.*We give you a 1-2 week meal plan that is based around those great deals each week in your area. These deals create delicious and homemade meals for your family. Planning your meals around sale items will also save you money on your monthly grocery bill.*We help you know how to use your food storage by giving you delicious food storage recipes each and every week.*We tell you which items can be added to your food storage, how much you should store, and how long each item will last. This takes the guess work out of food storage. We do nearly all of the work for you!

BBQ Chipotle Chicken Sandwich

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It was my bi weekly shopping trip today and I had a great time stocking up and getting some amazing deals! My favorite deals was on the Best Foods Mayo that happened to have an additional $1 off coupon on the top of the lid. This made them less than $2 a jar, which was a fabulous deal since they were normally $3.98. The fruit snacks were also a killer deal at .99 a box. I got all of the other items I needed for my 2 week meal plan which made for two carts full of groceries for less than $175!

Now, generally I always just go off of the meal planner from our website, but this week I wanted to try something new and make ALL new recipes for the next week or two.  There are so many tried & true favorite recipes that I tend to like to stick to many of those. However, I was craving some new flavors and combinations.


As I try these new 7 recipes I will make sure and share my favorites with you and include them in the future meal planners. This recipe for these BBQ Chipotle Chicken Sandwiches were so good I am still dreaming about them five hours later! Lunch leftovers tomorrow can't come fast enough.

How many of you love the Food Network show The Sandwich King? I LOVE sandwiches, so this show speaks to me. As soon as I saw this recipe I knew it would be good, but I have to admit I was not prepared for how much we all loved it! I had family over who also ate it and we all couldn't stop ooing and awing at the fun new flavors! The chipotle BBQ sauce made for an awesome new twist on the traditional, boring BBQ chicken sandwich.  The pickled red onions however were probably my favorite part of this dish! They were so crispy, so flavorful, so vinegary and totally amazing on these sandwiches.  Add to that a toasted, buttery bun and this White Southwestern Sauce and you have perfection my friends!!!
*I know this recipe seems long and intimidating, but don't let it fool you! It actually came together in less than an hour and all of the different components were WELL worth the effort.  If you have frozen, shredded chicken in your freezer, that could even make this recipe more quick to prepare. I can't wait to hear how you like it!?!


BBQ Chipotle Chicken Sandwiches with Pickled Red OnionsRecipe adapted from The Sandwich King 2 lbs. boneless skinless chicken breastsSalt & pepper (or Montreal Seasoning), to season chickenOlive oil, to drizzle in pan6-8 Texas Toast, large rolls or crescent rolls (I found these boilio rolls from Walmart that were awesome!)In a large skillet, drizzle some olive oil. and heat the pan to medium heat. Place the chicken breasts into the pan and sear on both sides until golden brown, about 3 minutes per side. Place the chicken into a 9x13 pan, preheat the oven 350, and let them sit while you make the BBQ sauce.Chipotle BBQ Sauce2 c. ketchup1/3 c. molasses1/3 c. apple cider vinegar2 T. Dijon mustard2 T. worcestershire sauce1 t. hot pepper sauce (I used Frank's Hot Sauce)1/4 t. black pepper1 clove garlic, minced1/4 c. minced onion (I used dried for time sake, but you could mince fresh)1 chipotle pepper in adobo sauce (not the whole can, just one pepper)1-2 T. adobo sauce (from the can), depending on spice desired Add the ketchup, molasses, vinegar,  mustard, Worcestershire sauce, hot pepper sauce, black pepper, garlic, onions, chipotle pepper and adobo sauce together in a saucepot and bring to a boil over medium-high heat. Once at a boil, reduce to a simmer and cook for 15 minutes to combine the flavors. Remove from the heat and pour 1 c. of the sauce over the chicken. Put in the oven and bake for 15-20 minutes, or until chicken is cooked through and can shred easily. While the chicken is cooking, make the pickled onions and the white sauce.Pickled Red Onions3/4 c. red wine vinegar2 T. sugar1/2 t. saltRed pepper flakes1 large red onion, peeled, halved and sliced into circles1 T. chopped fresh parsleyPlace the above ingredients in a microwave safe bowl and microwave for 2-3 minutes. Remove from microwave, stir and place in the fridge until ready to serve (let sit at least 30 minutes).Southern White Sauce1 c. mayonnaise (good quality not low fat)1/4 c. apple cider vinegar1 T. lemon juiceSalt and pepper to tasteCombine all together and set aside.Once the chicken is almost done, split your rolls in half, lightly butter and place on a cookie sheet. Once chicken is removed, broil the buns a few seconds, until lightly golden brown.Remove the chicken from the extra juices, shred and place in a large bowl. Add the remaining BBQ sauce to the chicken. Place a good portion of chicken on to the crispy bottom bun. Place some of the pickled red onions onto the sandwich, a few dill pickles and cover in the Southern White Sauce. Place the top bun on the sandwich and serve.

Maui in a Bun - Hawaiian BBQ Pulled Pork Sandwich with Grilled Pineapple Relish

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ALOHA!! My husband and I recently returned home from a spontaneous trip to Maui.  My husbands time off from work went from camping plans to Maui Hawaii...needless to say I totally won the desired destination for vacation! Camping vs. Hawaii...um, that was a no-brainer!
 The trip was amazing from start to finish...not to mention the food was delicious. Those who have traveled to Hawaii understand these feelings, when you return home from Hawaii you honestly can't get the desire to return to Hawaii...immediately...out of your system. So what does one girl do who is dreaming of being back on the beach again and smelling and tasting anything tropical? I cook...I stumbled upon this delicious recipe from the Sandwich King on the food network. As soon as I heard him say "It's like eating Maui in a bun!" I knew this sandwich was just the recipe to remind me of the best vacation yet. The recipe is super easy (yet a little lengthy so promise me you won't get scared away by the length?), it just has a few extra steps that make this do a hula dance in your mouth...Mahalo. ~ Diana


Hawaiian BBQ Pulled Pork Sandwich with Grilled Pineapple RelishRecipe Adapted from: Sandwich King, Food Network
IngredientsRoast Pork:

• 1/4 cup light brown sugar
• 1 tablespoon ground coriander
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 1 tablespoon kosher salt
• 1 teaspoon freshly ground black pepper
• 1 teaspoon ground cumin
• 2 teaspoons ground cinnamon
• 1 boneless pork butt or shoulder, fat cap scored (about 5 pounds)

Sandwich Build:

• Sweet Chile Sauce, warmed, recipe follows
• Unsalted butter, softened, to toast rolls
• 4 soft potato rolls or sweet Hawaiian bread rolls
• Grilled Pineapple Relish, recipe follows
• Shredded red cabbage, to garnish
• Your favorite BBQ Sauce (Famous Dave's is great)

DirectionsFor the roast pork: In a small bowl, combine the brown sugar, coriander, garlic powder, onion powder, salt, black pepper, cinnamon and cumin to make a dry rub. Massage the rub over the pork, making sure to rub it in between the scored fat cap. Wrap the pork in plastic wrap and let it sit for 2 hours or overnight in the fridge.Preheat the oven to 325 degrees F with the oven rack in the middle position.Remove the plastic wrap from the pork and place in a Dutch oven with a lid. Cover and place in the oven to roast for 3 hours. After 3 hours, uncover and cook for another 45 minutes to brown the fat and cook until the pork registers 200 degrees F on an instant-read thermometer. Remove from the oven and let rest for 20 minutes.For the sandwich build: Using two forks or your hands, pull apart the warm pork. Toss with the Chile Sauce. Butter and toast the buns until golden brown. Place ample quantities of pork on the bottom bun and top with Grilled Pineapple Relish and shredded red cabbage. Drizzle with your favorite BBQ sauce and do your best hula dance and enjoy.
Sweet Chile Sauce:

• 2 cups rice vinegar
• 1 cup brown sugar
• 1 tablespoon crushed red pepper
• 1 teaspoon kosher salt
• 4 cloves garlic, smashed

Bring the vinegar, sugar, crushed red pepper, salt and garlic to a boil and cook until the sugar and salt dissolve. Simmer for 5 to 10 minutes, and then set aside until the pork is ready. Right before you toss in the pork, remove the smashed garlic cloves. 
Grilled Pineapple Relish:

• Oil, for grilling
• 1 fresh pineapple, skinned, cored and cut into 1-inch slices
• 2 tablespoons chopped fresh cilantro
• 1 tablespoon peeled and grated fresh ginger
• 1 lime, juiced
• 1 jalapeno, seeded and diced
• 1/2 red onion, diced
• Kosher salt and freshly ground black pepper

Preheat a grill pan or grill over high heat. Rub the grill with a bit of oil and grill each side of the pineapple slices until dark grill marks appear, 3 to 5 minutes a side. Roughly chop the pineapple and add it to a bowl with the cilantro, ginger, lime juice, jalapeno and onions. Season with salt and pepper.