Crying from the Watch Tower

1.  Pancake mix (1 pkg. Family Home Storage brand for 13 weeks)–

     1c. per 2 persons per meals, & Syrup.

     Cooking Oil (4c. for 12 weeks) – 2T. per 2 persons per meal

     Powdered Eggs (4c. for 12 weeks) – 2T. per 2 persons per meal

     Water

2.  Oatmeal (1 #10 can for 12 weeks) – 1c. per 2 persons per meal

     Water

3.  Crack Wheat Cereal (1 #10 can for 12 weeks) – 1c. per 2 persons per meal

4.  Cereal Boxed (2 boxes of your favorite) – 2c. per 2 persons per meal

5.  Granola (1-2 boxes of your favorite) – 1-2c. per 2 persons per meal

6.  Crackers (Lots of crackers is a good idea)

     Peanut Butter (1-28oz., or larger, jar) – 1/4c. per 2 persons per meal

7.  Potatoes (1 can Freeze-dried for 12 weeks) – 1c. per 2 persons per meal

     Powdered Eggs (8c. for 12 weeks) – 1/4c. per 2 persons per meal

*If you need more protein in your breakfast try adding Eckrich Ready Crisp Bacon, it stores in your cupboard.

LUNCH 

1.  Tomato Soup (14-10+oz.+ cans) – 1 can per 2 persons per meal

     Water or Milk

     Cracker or Bread

     Tuna or other protein (14 cans sm. cans) – 1 can per 2 persons per meal

2.  Macaroni & Cheese (14 boxes) 1 box per 2 persons per meal

    Water or Milk

     Powdered Butter (1-#10 can)

3.  Chicken Noodle Soup (14-10+oz. cans) – 1 can per 2 persons per meal

     Water

4.  Chili (28-10+oz. cans) – 2 cans per 2 persons per meal

     Crackers

5.  Tuna (14-6oz. cans) – 1 can per 2 persons per meal

     Crackers or Bread

6.  Lentil Soup (14-15 oz. cans) – 1 can per 2 persons per meal

     Crackers or Bread

7.  Split Pea Soup (14-15oz. cans) – 1 can per 2 persons per meal

     Crackers or Bread

DINNER

1.  Beef Stew (7-190z. cans) – 1 can per 2 persons per meal

2.  Salmon (7-14oz. cans) – 1 can per 2 persons per meal

     Crackers (10 crushed soda crackers)

     Powdered Eggs – (2 c. for 7 meals) – 2 T. per 2 persons per meal

     Onions, dehydrated – (2c. for 7 meals) – 2T. per 2 persons per meal

3.  Spanish Rice (7 boxes) – 1 box per 2 persons per meal

     Diced Tomatoes  (7 cans) – 1 can per 2 persons per meal

     Black Beans (7 cans) – 1 can per 2 persons per meal

     Taco Seasoning (1 lg.) – 2 T. per 2 persons per meal

4.  Chili (28-10+oz. cans) – 2 cans per 2 persons per meal

     Crackers

5.  Tuna Casserole

     Tuna (7-6oz. cans) – 1 can per 2 persons per meal

     Cream of Mushroom Soup (7-6oz. cans) – 1 can per 2 persons per meal

     Vegetables (7-6oz. cans) – 1 can per 2 persons per meal

     Noodles (7 sm. bags) – 1 bag per 2 persons per meal

6.  Chicken Casserole

     Chicken (7-6oz. cans) – 1 can per 2 persons per meal

     Cream of Mushroom Soup (7-6oz. cans) – 1 can per 2 persons per meal

     Vegetables (7-6oz. cans) – 1 can per 2 persons per meal

     Noodles (4 sm. bags) – ½ bag per 2 persons per meal

7.  Clam Chowder (7-15+oz. cans) – 1 can per 2 persons per meal

     Crackers

8.  Spaghetti

     Meat Sauce ( 7- 15+oz. cans) – 1 can per 2 persons per meal

     Noodles (4 sm. bags) – ½ bag per 2 persons per meal

9.  Minestrone Soup (7-15+oz. cans) – 1 can per 2 persons per meal

     Crackers

     Chicken (7 cans) – 1 can per 2 persons per meal

10. Burritos

     Tortillas (probably homemade)

     Refried beans (7-15oz. cans) – 1 can per 2 persons per meal

     Taco Seasoning (1 lg) – 2 T. per 2 persons per meal

11. Hawaiian Chicken

     Sweet & Sour Sauce

     Rice (7 cups) – 1-2 cups per 2 persons per meal

     Chicken (7 cans) – 1 can per 2 persons per meal

     Pineapple (7 cans) – 1 can per 2 persons per meal

     Onions, dehydrated (2c. for 7 meals) – 2T. per 2 persons per meal

12. Macaroni & Cheese (14 boxes) 1 box per 2 persons per meal

     Water or Milk

     Powdered Butter (1-#10 can)

     Vienna Sausages (7 cans) – 1 can per 2 persons per meal

13. BBQ Sandwiches

     Beef or Chicken (7 cans) – 1 can per 2 persons per meal

     Bread or Crackers

     BBQ Sauce (2 bottles) – ½ c. per 2 persons per meal

14. Cheddar Broccoli Soup

     Canned (7-14oz. cans) – 1 can per 2 persons per meal

     or Soup Mix (2-11.2oz. bags- Bear Country Kitchen) – ½ c. per 2 persons per meal

     Bacon (Ready Crisp – keeps on shelf)  or Bacon Bits.

*Add Fruits and Vegetables as appropriate.

SHOPPING LIST — 3 MONTH SUPPLY — FOR 2 PEOPLE

CEREAL & GRAINS

2  lg. boxes – Favorite Cereal

2  lg. boxes – Granola

1-#10 can – Cracked Wheat

1-#10 can – Oatmeal

56oz. – Macaroni or Egg Noodles

28 oz. – Spaghetti

1-#10 can – Rice

Crackers or Bread(226 servings)

1        lg. box – Pancake Mix

21    boxes – Macaroni & Cheese

7 boxes – Spanish Rice

DAIRY & FATS

1-#10 can – Powdered Eggs

1-#10 can – Butter Powder

2-#10 cans – Powdered Milk

1        ex. lg. bottle – Cooking Oil

2        28oz. – Peanut Butter

1 can – Shortening

MEATS

35 – 6oz cans – Tuna

7 – 7oz. cans – Salmon

21 – 12oz. cans – Chicken

7 cans – Beef Chunks

7 cans – Vienna Sausages

2-4 pkg. – Ready Crisp Bacon (keeps on shelf)

FRUIT & VEGETABLES 

7 cans – Pineapple

147 cans – Fruit

2-#10 cans – Dried Fruit

84 servings – Fruit Rolls

84 cans – Vegetables

1-#10 can – Freeze-dried Potatoes

1-#10 can – Dehydrated Onions

7 cans – Diced Tomatoes

2-#10 cans – Popcorn

SOUPS, STEW, BEANS, ETC.

14 cans – Cream of Mushroom Soup

14 cans – Tomato Soup

14 cans – Lentil Soup

14 cans – Split Pea Soup

7 cans – Minestrone Soup

14 cans – Chicken Noodle Soup

7 cans or (1 pkg dried) – Cheddar Broccoli Soup

7 cans – Clam Chowder

21 cans – Chili

7 cans – Spaghetti Sauce with Meat

7 cans – Beef Stew

7 cans – Black Beans

7 cans – Refried Beans

SNACKS

NECESSARY EXTRAS

Water

1  lg.bottle – Taco Seasoning

1  lg. bottle – BBQ Sauce

Flour

Sugar

Multi-Vitamins

Fruit Drink Mix or Gatorade Powder

42 servings – Trail Mix

SUPER DUPER DRY SOUP MIX

(suitable for dry-pack cans or pouches)

MIX TOGETHER:

1 pound split green peas 1 pound pearl barley

1 pound alphabet or elbow macaroni 1 pound lentils

1 pound whole wheat berries *4 cups dried onion flakes

1 pound rice (not brown rice, it will turn rancid)

(*fresh onion could be used instead when soup mix recipe is cooked) Copy super duper soup recipe and place in a plastic bag in each can or pouch of soup mix or use permanent black marker and copy the soup recipe on all the boxes that you store the soup mix cans or pouches in.

SUPER DUPER SOUP

MIX TOGETHER IN LARGE KETTLE:

2 quarts water

1 1/3 cups dry soup mix

1 tablespoon salt

*2 onions, diced( only if dried onions weren't added to mix)

Bring to rolling boil then REDUCE HEAT and SIMMER one to one and a half hours. ADD:

2 carrots, cleaned and diced

2 celery stalks, cleaned and diced

1/4 head chopped cabbage

1 pint canned tomatoes or tomato sauce

SIMMER 20 more minutes then serve with homemade bread or biscuits. (Any meat such as hamburger, knuckle bones, etc.can be added to the water at the boiling stage if desired.)

FRENCH MARKET SOUP MIX

(suitable for dry-pack cans or pouches)

MIX TOGETHER ANY COMBINATION OF THE FOLLOWING DRIED LEGUMES IN ONE POUND QUANTITIES TO EQUAL 9 POUNDS TOTAL:

black turtle beans navy beans

great northern beans pinto beans

split green peas red beans

split yellow peas black eyed peas

baby lima beans cranberry beans

lentils anasazi beans

ADD ONE POUND DRIED WHOLE WHEAT BERRIES TO LEGUMES FOR A TOTAL OF 10 POUNDS.

Copy French Market Bean Soup recipe and place in a plastic bag in each can or pouch of soup mix or use permanent black marker and copy the soup recipe on all the boxes that you store the soup mix cans or pouches in. (CAUTION: spices do not store well, add when making soup.)

FRENCH MARKET SOUP

INGREDIENTS:

2 cups french market soup mix water

1 large onion, peeled 1 bay leaf

1 large onion, diced 1/2 teaspoon lemon pepper

1/2 teaspoon salt 1 pint whole/or diced tomatoes

One honey-baked ham bone or ham hock (optional)

1 teaspoon each: garlic powder

dried basil

dried oregano

dried parsley flakes

onion powder/or onion flakes

chili powder

Rinse dry soup mix in a strainer and place immediately in a large kettle with one large onion and 2 quarts water. Bring to a full boil, cover, and remove from heat. Let sit for one hour or refrigerate overnight. Drain and rinse beans, discarding onion. Put legumes/wheat back in pot with the diced onion, bay leaf, and ham bone then cover with two quarts of fresh water. Bring to a full boil, cover, reduce heat and simmer one hour or until legumes/ wheat are tender. Stir in tomatoes and spices then bring to a boil again. Lower heat to simmer and cook uncovered for 30 minutes more. Remove ham bone from soup, discard fat and bone, chop any meat and return to soup. Soup freezes well!

BEAN SOUP, QUANTITY RECIPE

makes about 30 one-cup servings

2 pounds dried navy beans 6 quarts cold water

2 meaty ham hocks or ham bone 2 cups finely chopped onion

2 cups finely chopped celery, with tops 1 cup finely chopped carrots

1 large clove garlic, minced 1/2 teaspoon dried oregano

1/2 cup minced parsley 1 teaspoon Worcestershire Sauce

Pick over beans and soak overnight in large bowl in refrigerator. Drain and rinse. Place beans in soup kettle with cold water and ham hocks. Simmer gently about two hours. Remove ham hock, remove fat, dice meat and return to kettle with all the remaining ingredients. Simmer one hour or until beans are tender. Taste and adjust seasonings to taste. Makes about 7 1/2 quarts.

WHEAT AS A MEAT REPLACEMENT

Whole wheat berries can be cooked in a pressure cooker or crockpot and refrigerated up to five days for convenience in adding wheat into daily cooking routines thus reducing your overall grocery budget. An additional cupful of cooked wheat in most casseroles, soups, or stews is a great way to begin to incorporate more "wheat for man." Cooked wheat is a great replacement for cooked hamburger and other red meats in many recipes. To gently ease your family into whole-wheat consumption, substitute half cooked wheat for half the meat in your favorite casseroles, main dishes, soups, stews, etc. then increase to total grains as desired. This simple technique can reduce your grocery budget and free up more dollars for additional food storage items. Incorporating grains is the best way to use, rotate, and replace your basic food storage. Church leaders do not advocate or promote a meat-free diet, but increasing whole grain consumption has been proven to lower cholesterol, and assist in fighting cancer and heart disease.

CROCKPOT COOKED WHEAT

makes 6 cups

2 cups whole wheat berries, rinsed and drained 6 cups warm water

Place rinsed and drained wheat with 6 cups of warm water in 2 1/2 quart crockpot and cover. Turn setting to high and cook one hour. Stir, replace lid and cook an additional 30 minutes. Stir and replace lid. Turn off crockpot, unplug, and let contents sit undisturbed at least one hour. All but one to one-half cup of liquid should be absorbed. Pack cooked wheat in 1 - 2 cup containers and freeze or store tightly covered for up to 5 days in refrigerator. Reheat and add milk and honey for breakfast cereal or add one cup to any bread recipe that yields three loaves. Use in any casseroles or soups to replace half the ground meat or in wheat stew, vegetable soup or chili as a total meat replacement.

PRESSURE COOKED WHEAT

2 cups whole wheat berries, rinsed and drained 2 quarts warm water

Place wheat and water in 4 quart pressure cooker. Place lid on cooker and bring to 10 pounds pressure per manufacturer's instructions. Cook for 8 minutes. Remove from heat and set aside for 1 to 2 hours or until pressure has dropped and most of the liquid has been absorbed. Refrigerate in tightly covered containers for up to 5 days or freeze. (if cooked wheat will be used as a meat replacement then bouillon cubes can be added for a flavor boost.)

WHEAT CHILI

4 cups cooked wheat and broth (pressure cooked or crockpot wheat)

2 large onions, chopped

1 large bell pepper, seeded and chopped (optional)

1 quart canned whole tomatoes 1 package chili seasoning mix

2 teaspoons chili powder 2 cups cooked pinto or kidney beans, optional

Combine one cup of wheat broth, onions, and bell pepper in skillet. Cook until liquid is absorbed and vegetables are softened. Combine this mixture and remaining ingredients in large saucepan or soup pot and simmer for 30 minutes. Serve with wheat thins or homemade wheat bread.

WHEAT STEW

makes 8 servings

4 cups cooked wheat and broth ( pressure cooked or crockpot wheat)

1 pound whole kernel corn

2 medium onions, chopped

2 cans condensed tomato soup

4 ounces shredded cheddar cheese

1 large bell pepper, seeded and diced (optional)

1/2 teaspoon black pepper

In large skillet cooked chopped onions and bell pepper in wheat broth until soft. Add wheat, corn, and soup. Cook and stir until liquid is reduced by half. Sprinkle with pepper and add cheese. Stir until cheese is melted. Serve with breadsticks or whole wheat bread.

MAIN DISH "SHEPHERD'S" PIE

makes 4 - 6 servings

2 cups cooked whole wheat 1 can cream of mushroom soup

1/2 teaspoon pepper 1 lb. can of frenched green beans 1/4 cup water (with 1 heaping tablespoon instant powdered milk)

2 3/4 cup water (with 2/3 heaping cup instant powdered milk)

2 cups instant potato flakes 2 - 4 ounces shredded cheese

( lowfat cheddar or co-jack is best)

In greased 2 quart glass casserole dish combine cooked wheat, soup, and undrained green beans and 1/4 cup reconstituted powdered milk. Cover and microwave on high for 5 - 6 minutes or until mixture is hot and bubbly, sprinkle with pepper. In separate microwave bowl combine the remaining powdered milk and water. Heat 1 - 2 minutes then whisk to completely dissolve milk. Add potato flakes to milk and whisk until smooth. Spoon potato mixture generously over warm casserole. Bake 20 minutes at 375 or until heated through. Sprinkle with shredded cheese, bake for three more minutes or until cheese is melted then serve.

MEATLESS CHEESE "BURGER" PIE

serves 4 to 6

PASTRY: 1 1/3 cups whole wheat flour

1/2 cup vegetable shortening

3 - 4 tablespoons ice water, added one at a time as needed

Cut shortening into flour until crumbly. Add one tablespoon of ice water at a time, stirring with a fork each time until mixture is moist and forms a ball. Pat pastry into bottom and up the side of a deep dish pie plate or round 8" cake pan.

FILLING: 3 cups cooked whole wheat

3/4 cup onion, finely chopped

1 clove garlic, minced

1/4 cup white flour

2 tablespoons powdered milk

1/3 cup water

1/3 cup dill pickle juice

1/2 cup chopped dill pickles

2 cups lowfat shredded cheddar or american cheese

Preheat oven to 425 degrees. Stir flour and powdered milk together. In large skillet over medium combine cooked wheat, onions, garlic, flour mixture, water, pickle juice, pickles and half of the cheese. Cook until well combined then spoon into prepared pastry. Bake 15 minutes then sprinkle with remaining cheese. Bake about 5 more minutes or until crust is browned and cheese is melted.

TURKEY CHEESE NIBBLERS

makes 12 - 18

2 cups whole wheat flour 2 teaspoons baking powder

1/2 teaspoon salt 2/3 to 3/4 cup water

1/4 cup nonfat instant powdered milk 1/2 cup vegetable shortening

2/3 cup lowfat shredded cheddar cheese

1/2 cup finely diced smoked turkey breast

Heat oven to 450 degrees. Mix flour, baking powder, salt and powdered milk in medium bowl. Use a pastry blender, cut in shortening until mixture is crumbly. Stir in cheese and turkey. Add just enough water to form a soft dough. Turn dough onto lightly floured surface and knead gently 10 times. Pat dough into 8 inch square on ungreased non-stick baking sheet. Cut in half crosswise then cut each half into 6 to 9 strips. Bake 12 minutes or until golden brown. Serve hot or cold with mustard or ketchup.

WHITE CHILI

makes 10 cups

4 skinless, boneless chicken breasts

2 medium onions, chopped

2 garlic cloves, minced

1 tablespoon vegetable oil

2 cans, 14 1/2 ounces each, fat-free chicken broth

4 cups cooked great northern or cannellini (white kidney) beans**

2 cups cooked great northern or cannellini beans, mashed**

2 cans, 4 1/2 ounces each, chopped green chiles

3/4 teaspoon dried oregano

1 teaspoon ground cumin

1/2 teaspoon chili powder

1/2 teaspoon black pepper

1/8 teaspoon ground cloves

1/8 teaspoon ground red pepper

Optional toppings: sour cream and chopped fresh cilantro

Cut chicken into bite-size pieces. Place in dutch oven or other heavy kettle and saute with onion, and garlic and vegetable oil over medium-high heat. Cook for 10 minutes or until chicken is done. Stir in broth, beans, chiles, and spices. Bring to a boil. Cover, reduce heat, and simmer for 30 more minutes. Serve with sour cream and cilantro topping.

BROWN RICE AND LENTILS

serves 6

2 tablespoons vegetable oil 2 large onions, chopped

3 medium carrots, diced 1 cup celery, diced

1 clove garlic, minced 3 cups warm water

2 cans fat-free chicken broth (about 14 1/2 ounces each)

1 cup brown rice 1 cup lentils, sorted and rinsed

1 pint canned whole tomatoes 1 bay leaf

1/2 teaspoon dried basil 1 teaspoon oregano

1/2 teaspoon pepper salt to taste

In large, heavy saucepan heat oil over medium-high heat. Saute onion and garlic until transparent but not browned. Add carrots and celery and cook two more minutes. Add chicken broth, water, rice, lentils, tomatoes, bay leaf, basil, and oregano. Crush tomatoes against saucepan with back of spoon. Bring to a boil then reduce heat. Cover and simmer for an hour or until rice and lentils are tender and mixture is thick like stew. Add more chicken broth or water to serve as soup. Remove and discard bay leaf. Stir in pepper and salt to taste.

BARLEY MUSHROOM SKILLET

serves 4

1 cup pearl barley

1 can fat-free chicken broth, about 14 1/2 ounces

2 cups water

2 tablespoons vegetable oil

3 cups sliced mushrooms

1 clove minced garlic

1 small onion, diced

3/4 teaspoon lemon pepper

1/4 teaspoon dried basil

salt to taste

Place barley on jelly roll pan and bake for 15 minutes at 350 degrees or until light golden brown. Combine water and broth in medium saucepan. Bring to a boil over high heat then add toasted barley. Reduce heat, cover, and simmer 45 minutes or until barley is tender, stirring occasionally to prevent sticking. Drain, reserve and freeze broth for breadmaking or other cooking. Set barley aside. Heat oil in large skillet over medium heat. Saute mushrooms, garlic, onion 5-7 minutes or until tender. Add barley, lemon pepper, and basil. Cook and stir until heated through. Add salt to taste.

BARLEY BELL PEPPER SALAD

makes 6 - 8 servings

4 cups warm water

1 1/2 cups pearl barley, rinsed and drained

1/2 cup cider vinegar

3 tablespoons honey

3 tablespoons fresh dill, chopped fine

2 tablespoons olive oil

1/2 cup each, chopped red, yellow, and green bell peppers

1/4 cup minced onion

Combine water and barley in 2 quart saucepan. Bring to a boil over high heat. Reduce heat to low, cover pan, and cook about an hour or until barley is tender and the liquid is absorbed. Combine the warm barley, vinegar, honey, dill, and olive oil in large bowl. Stir in bell peppers and onions. Cover and refrigerate for 2 hours before serving.

MEXICALI RICE

makes about 4 cups

1 can fat-free chicken broth, about 14 1/2 ounces

1/3 cup cold water

1/2 teaspoon tumeric

1 1/4 cup long grain white rice

1/2 cup medium or hot salsa

1 chopped tomato

pepper to taste

chopped parsley to garnish

Place broth, water, tumeric, rice, and salsa in medium saucepan. Bring to boil. Cover saucepan with tight-fitting lid and remove from burner. Rice should be tender and liquid absorbed in 25 to 30 minutes. Stir in chopped tomato, reheat if needed, then season with pepper as desired. Sprinkle with chopped parsley. Serve.

MEXICALI VEGGIE RICE

makes 4 cups

1 tablespoon canola oil

1 large tomato, chopped

1 large onion, chopped

2 cloves garlic, minced

1/2 teaspoon dried oregano

1/4 teaspoon ground cumin

1 cup long grain white rice

1/3 cup water

1 can fat-free chicken broth, about 14 1/2 ounces

2 carrots, cooked and diced

1/2 cup frozen peas, thawed

salt and pepper to taste

Heat oil in large saucepan over medium heat. Saute tomato, onion, garlic, and herbs until onion is transparent. Add rice, cook over medium heat until rice is lightly browned, stirring frequently. Add broth and water to saucepan. Heat to boiling then reduce heat to a simmer. Cover and cook about 20 minutes or until rice is tender. Add carrots and peas then cook five more minutes. Salt and pepper to taste.

SPANISH LENTIL SOUP

serves 10

1 large onion, diced

1 bell pepper, seeded and diced

4 tablespoons olive oil

2 tablespoons flour

1 pint whole tomatoes, chopped

2 cups dried lentils, do not soak

4 carrots, peeled/ cut into thin coins

1/2 cup whole wheat berries

8 cups water

1 tablespoon salt

2 teaspoons pepper

Place olive oil, onion, and bell pepper in large kettle. Saute over medium heat until soft. Stir in flour. Add water, lentils, whole wheat, tomatoes, and carrots. Cover and simmer over low heat for about ninety minutes. Add salt and pepper cook 20 minutes more or until wheat berries are cooked and only slightly chewy.

SPLIT PEA SOUP

4 cups dried split peas

3 quarts water

1 ham bone

1 cup chopped celery

1/2 cup chopped onion

1 cup carrots, cut in coins

2 bay leaves

1/4 teaspoon dried thyme

salt and pepper to taste

Pick over peas and rinse. Combine peas and water in a dutch oven or heavy-weight kettle. Bring mixture to boil. Simmer two minutes. Remove from heat, cover tightly and let stand one hour. Add ham bone, vegetables, bay leaves, and thyme to peas. Heat to boiling. Reduce heat and simmer, covered, about 2 hours or until carrots are soft. Remove bay leaves from soup. Remove one cup of soup. Puree in blender or with a potato masher and return to kettle. Remove ham bone, discard and fat. Dice meat and return to soup. Add salt and pepper to taste, serve with cornbread or in homemade breadbowls.

BLACK BEAN SOUP

makes 5 one cup servings

1 1/2 cups dried black beans 4 cups soaking water

vegetable oil 2 medium onions, chopped

2 cloves minced garlic 1 cup chopped tomatoes

1 teaspoon dried oregano 1/2 teaspoon dried crushed thyme

salt and pepper to taste sour cream to garnish, optional

fresh parsley to garnish, optional

Pick over and clean beans. Rinse then place in bowl with soaking water. Place in refrigerator to soak overnight then drain and discard water. Add enough vegetable oil to large saucepan to saute onion and garlic. Saute over medium heat about 2 minutes then add tomatoes and herbs. Cook about five more minutes then add drained beans to saucepan, cover with 3 cups water and heat to boiling. Reduce heat and simmer, covered about 2 hours. Add more water if necessary to prevent beans from drying out. When beans are tender drain and reserve bean broth. Process beans in blender or food processor until smooth. Add enough of the reserved bean broth to make soup consistency. Return soup to saucepan and heat through. Season as desired with salt and pepper. Ladle soup into bowls and top with sour cream and sprinkle with parsley as desired.

BLACK BEAN SALAD

makes 6 servings

2 cups cooked blacked beans, drain and rinse

1 cup chopped fresh tomatoes 1/4 cup chopped onion or green onion 1/2 cup chopped celery 1/2 cup fat-free italian dressing

Combine beans, chopped tomatoes, onion and celery Gently stir in italian dressing, toss lightly. Refrigerator 2 - 3 hours. Serve as is or on bed of lettuce.

BLACK BEAN DIP

makes about 1 1/2 cups

vegetable cooking spray 2 cups cooked black beans

1 clove minced garlic 1 medium onion, minced

4 ounces shredded cheddar cheese 1/3 cup water

1 - 2 green onions, chopped 2 teaspoons chopped Cilantro, optional

Rinse and drain beans. Spray small iron skillet with cooking spray. Cook minced onions and garlic in 1 tablespoon of water until tender. Process beans and cheese and 2 ounces of the water in food processor or blender until almost smooth. Add remaining water if needed to achieve good dipping consistency. Remove from processor and stir in chopped green onion and cilantro. Spread on warm whole wheat flatbread and top with salsa and sour cream /or with tortilla chips.

SOUPER RICE

makes 4 to 6 servings

One 10 1/2 ounce can vegetable soup 1 1/2 soup cans of water

1 cup white enriched rice

Place soup and water in saucepan. bring to a boil. Add rice, cover and reduce heat. Cook 20 to 25 minutes or until rice is fluffy and soup is absorbed.

REFRIED BEANS

makes about 3 cups

1 1/4 cups dried pinto beans cooking water

1 tablespoon vegetable oil 1 large onion, diced

salt and pepper to taste 2 tablespoons cheddar cheese

(lowfat, shredded)

Sort and pick over beans. Rinse thoroughly then put in large saucepan. Cover beans with 4 cups water and heat to boiling. Boil uncovered for 3 minutes. Remove from heat, cover tightly and let stand one hour. Drain beans and cover with 4 cups clean water. Heat to boiling then reduce heat and simmer, covered about 1 1/2 to 2 hours or until beans are tender. Drain, reserving 2 cups of bean broth. Put canola oil in iron skillet and heat over medium heat. Saute onion until tender and add one cup of beans and one cup of bean broth to skillet. Cook over medium high heat mashing beans with a potato masher or spatula until nearly a smooth paste. Add half of the remaining beans and liquid and continue to cook and mash the beans. Add the remaining beans and liquid. Mash until smooth, season with salt and pepper then sprinkle with 2 tablespoons low-fat shredded cheddar cheese to garnish. Serve with hot rice.

LAYERED MEXICAN DIP

makes 8 servings

3 cups prepared refried beans (see recipe above)

1 cup lowfat sour cream (make from non-fat powdered milk)

1 package taco seasoning mix

1 cup diced tomatoes

one 4.25 jar diced green chilies, drained

3/4 cup lowfat, shredded cheddar cheese

1 cup salsa

tortilla chips

Spread warm refried beans on 10 inch serving dish or platter. Combine sour cream and taco seasoning; spread on beans. Layer with chilies, cheese, and salsa. Serve with tortilla chips.

HOMEMADE YOGURT

1/2 gallon reconstituted powdered milk 1/2 cup powdered milk

8 ounces plain, unflavored yogurt

Preheat oven to 120 degrees or lowest setting. Heat reconstituted powdered milk and add powdered milk. Stir well to dissolve. Bring milk to boiling then remove from heat. Cool milk to lukewarm and stir in yogurt. Pour into yogurt maker or four 1 pint canning jars. Cover jars with plastic wrap, place in oven in pan of lukewarm water. Place in oven and leave oven door slightly ajar. Leave undisturbed until set. On a sunny 80 degree day it is possible to make yogurt in less than three hours by setting it outside, covered with plastic wrap and undisturbed on a picnic table or in your car with the windows rolled up. After yogurt is set, skim or gently drain any water off. Refrigerate tightly covered. (Even under the best conditions, homemade yogurt can fail to set. DON'T DISCARD! Refrigerate failed yogurt up to one week in refrigerator and use in place of buttermilk in any pancake, cooking or baking recipes.)

FLAVORED YOGURT

For a refreshing summer breakfast, lunch or healthy snack, take one cup of yogurt and ADD:

3 tablespoons granola

1/2 fresh chopped peach or other fresh fruit

1 tablespoon strawberry cannery jam

2 tablespoons dry gelatin, any flavor

SOUR CREAM

Pour homemade yogurt into a strainer lined with cheesecloth or muslin. Allow to drain several hours or until the desired consistency for sour cream. Store in tightly covered container in refrigerator. Stir before serving or using in recipes or dip.

EVAPORATED MILK

Review directions for reconstituting powdered milk on the side of the milk can or bag. Half the water called for but mixing in the same amount of the powdered milk called for will yield the equivalent of canned, evaporated milk. Use this ratio no matter what quantity of evaporated milk is desired. This works great for making fudge and other cooked recipes calling for evaporated milk. (In baked products the reconstitution step isn't necessary. The equivalent dry milk can be added to the flours and dry ingredients then the equivalent water added with the wet ingredients in a recipe.)

EXAMPLE: One cup of milk from whole milk powder calls for 1 cup water and 4 tablespoons of whole milk powder. For evaporated milk you would use 1/2 cup of water and 4 tablespoons of whole milk powder to yield about 3/4 cup of evaporated milk.

HOT CHOCOLATE MIX

makes 17 cups

11 cups instant nonfat powdered milk 2 cups powdered sugar

one 6 ounce jar nondairy creamer one 6 ounce can hot cocoa mix

Combine all ingredients in large bowl. Mix well. Store in airtight containers. Label and date. Use within six months. Can substitute 2 cups unsweetened cocoa powder and 2 additional cups of powdered sugar instead of hot chocolate mix. TO USE: 3 tablespoons mix and one cup hot water make 1 cup of hot chocolate.

RECONSTITUTED POWDERED MILK

Add one tablespoon Watkins Double Strength Vanilla to each gallon of reconstituted powdered milk. It "masks" the processed taste that some people find disagreeable.

WHOLE-EGG SUBSTITUTE

1/4 cup equals one egg

6 egg whites 1/4 cup non-fat powdered milk

1 tablespoon vegetable oil 6 drops yellow food coloring, optional

Combine all ingredients in mixing bowl. Beat with mixer until smooth. Stores in refrigerator up to one week tightly covered.

BANANA ORANGE MOO JUICE

makes 4 servings

one 6 ounce can frozen orange juice concentrate

1 large ripe banana 2 cups water

1 cup ice cubes 2 tablespoons honey

3/4 cup instant nonfat powdered milk (or 1/2 cup non-instant)

Combine all ingredients in a blender until foamy.Great breakfast or treat!

OATMEAL BREAKFAST TREATS

makes about 2 1/2 dozen

2 eggs, beaten 3/4 cup packed brown sugar

1/2 cup vegetable oil 1/4 cup water

1/4 cup powdered milk 1 teaspoon vanilla

2 1/2 cups raw oatmeal 1/2 cup whole wheat flour

1 cup white flour 1/2 teaspoon salt

3/4 cup raisins 1/2 cup chopped nuts

1 teaspoon baking soda

In large mixing bowl combine oats, flours, powdered milk, soda and salt. Mix well. Add beaten eggs, brown sugar, vegetable oil, and water. Mix well. Stir in raisins and nuts. Drop by tablespoon onto greased baking sheets. Bake at 350 degrees for 12 to 14 minutes or until set.

SOUP OR DIP BOWLS

one loaf makes 2 large bowls or 3 - 4 small bowls

1 recipe whole wheat bread dough mixed but unbaked

1 egg, beaten

Form bread dough into 2 large rounds or 3 - 4 small rounds depending on size of bowl desired. Place rounds on greased cookie sheet and flatten slightly. Take a plastic tumbler (large mouth for large bowls, smaller mouth for smaller bowls) and use like a biscuit cutter to make circle two-thirds of the way through the dough. Do not cut through to the bottom of the rounds. Brush rounds with whole beaten egg, cover and let rise until doubled. Bake at 350 degrees for 25 minutes or until golden brown. Cool. Twist cut biscuit shape from baked bread without breaking bottom of bowl. Fill bowl with favorite soup and serve with the biscuit. If using bowl for dip then cut biscuit into cubes or tear into pieces and serve with the dip and bowl.

ZOO BREAD

makes one loaf animal or 12 mini loaf animals

1 1/2 cups white flour 1 1/2 cups whole wheat flour

1 tablespoon dry yeast 3 tablespoons instant powdered milk

1 tablespoon honey 1 teaspoon salt

1 tablespoon vegetable oil 7 ounces warm water

1 egg 2 whole cloves or raisins for eyes

Mix wheat flour, powdered milk, yeast and salt in large bowl. Add warm water and egg to flour mixture. Stir in remaining white flour to make soft dough. Sprinkle a surface lightly with additional flour. Turn dough onto floured surface and knead about five minutes or until dough is smooth and elastic. Cover and let rest about 10 minutes. Lightly grease a baking sheet. Shape dough into your choice of animals; mini-mice can be formed from 2 inch ovals of dough and pinches of dough for ears and pretzel sticks for tails or whiskers; a big teddy bear takes six 2 inch balls of dough for hands, feet, and ears, a pinch of dough for the nose, 1/3 of the remaining dough for the head and the remaining 2/3 for the body. A turtle takes one 2 inch ball of dough for head, five 1 inch balls for the feet and tail, and the remaining dough for the body. Place head, feet, and tail on baking sheet. Position turtle body onto baking sheet and flatten slightly to secure to smaller portions of dough. Score the back of the turtle slightly then press raisins or whole cloves in the head for eyes. Cover and let rise for 20 to 25 minutes. Heat oven to 400 degrees. Bake 20 - 25 minutes or until golden brown.

HOT ROLL MIX

makes 22 cups

9 cups whole wheat flour 8 cups white four

1 1/4 cups sugar 4 teaspoons salt

1 cup powdered milk

Combine all ingredients in large bowl. Stir to distribute evenly. Store in airtight containers. Label and date. Use within 7 months.

SOFT PRETZELS

makes 12 to 18 pretzels

6 cups hot roll mix 1 tablespoon yeast

1 1/2 cups warm water 2 eggs, beaten

1/4 cups vegetable oil 1 egg, beaten 2 tablespoons coarse salt

Preheat oven to 425 degrees. Lightly grease two 9X13 baking sheets. Dissolve yeast in warm water. Blend in 2 off the beaten eggs and the vegetable oil. Add five cups of the hot roll mix to make a soft dough. Stir in remaining cup of hot roll mix as needed to make a soft dough. Knead about five minutes or until dough is smooth. Roll dough into ropes about 1/2 inch long and about 18 inches long. Form into pretzels. Place on greased sheets. Brush with the remaining beaten egg and sprinkle with coarse salt. Bake 12 to 15 minutes or until brown and crisp. Serve with hot mustard or other dipping sauce as a family night treat.

BUTTERHORN ROLLS

makes 2 1/2 dozen

6 cups hot roll mix 1 tablespoon yeast

1 1/2 cups warm water 2 eggs, beaten

1/4 cup vegetable oil 2 tablespoons butter, softened

Dissolve yeast in lukewarm water. Blend in eggs and vegetable oil. Add five cups of Hot Roll Mix and blend well. Stir in remaining cup of hot roll mix as needed to make a soft dough. Knead about five minutes or until dough is smooth. Remove dough from bowl. Lightly oil bowl. Return dough to bowl and turn once to coat with oil on all sides. Cover dough with damp towel and let rise in warm place until doubled. Grease baking sheets. Punch dough down after doubled and divide in half.

On lightly floured surface roll out each dough half into a twelve inch circle. Brush each circle with softened butter. Cut each circle into 16 pie-shaped wedges. Roll up each wedge from the wide end. Place point side down on greased sheets. Cover and let rise again until doubled. Preheat oven to 400 degrees. Bake about 15 minutes or until golden brown. (Can also be made into regular rolls, delete softened butter and bake at 375 degrees for 20 - 25 minutes.)

OATMEAL BREAD

makes 2 large loaves

2 tablespoons dry yeast 1/2 cup warm water for yeast

2 1/2 cups whole wheat flour 2 1/2 cups white flour

1 1/4 cups raw oatmeal 3/4 cup powdered milk

2 teaspoons salt 2 tablespoons vegetable oil

1 tablespoon honey 1 1/2 cups warm water

In one cup measuring cup combine yeast and warm water. Let stand 3 to 5 minutes or until yeast is dissolved and bubbly. Combine flours, oats, powdered milk, and salt. Gradually stir in honey, oil, warm water and yeast mixture. Mix well. Turn out onto lightly floured surface and knead about 10 minutes or until smooth. Place in lightly oiled bowl and turn once to evenly coat dough. Cover and let rise in warm place until doubled in bulk. (About 1 to 1 1/2 hours.) Punch dough down. Knead about two minutes and let rest 10 minutes. Preheat oven to 425 degrees. Divide dough into two oval loaves and place on two greased cookie sheets. Let rise until almost doubled in bulk (about 30-45 minutes) Bake 30 - 35 minutes or until golden brown and hollow sounding when tapped. Remove from oven, lightly butter tops, cool slightly before serving.

BANANA BREAD

makes one loaf

3/4 cup sugar 3 large ripe bananas, peeled and mashed

3/4 cup vegetable oil 2 eggs

1 cup white flour 1 cup whole wheat flour

1 teaspoon baking soda 2 teaspoons vanilla

1/2 teaspoon baking powder 1/2 teaspoon salt

Heat oven to 325 degrees. Use shortening to grease a loaf pan. Mix sugar, bananas, oil and eggs in large bowl. Stir in remaining ingredients and pour into pan. Bake 60 to 70 minutes or until pick inserted in center of bread comes out clean. Let cool 10 minutes, loosen sides of loaf from pan, remove, cool completely, then slice as desired.

OATMEAL PANCAKES

makes about ten pancakes

1/2 cup whole wheat flour 1/2 cup raw oatmeal

4 tablespoons instant nonfat powdered milk

1 teaspoon baking powder 1/2 teaspoon baking soda

1 cup water 1 egg 4 teaspoons vinegar

1 tablespoon honey 2 tablespoons vegetable oil

Combine flour, oats, powdered milk, baking powder, and baking soda in medium bowl. Add egg, water, vinegar, oil, and honey. Beat until batter is smooth. Spray a heated griddle with cooking spray or lightly grease with shortening. Pour about 1/4 cup of batter onto heated griddle for each pancake. Cook on one side until pancake is puffed and dry around edges, turn and cook other side until golden brown. Serve with cannery applesauce, jam, or syrup.

SUNSHINE MUFFINS

makes one dozen

1 cup white flour 1/2 cup wheat flour 1 cup quick rolled oats

3 tablespoons non-fat instant powdered milk 2 eggs, beaten

1 tablespoon baking powder 2 teaspoons cinnamon

1/3 cup honey 1/4 cup vegetable oil

1 cup unsweetened pineapple 1/2 cup grated carrot

Preheat oven to 400 degrees. Use paper muffin liners and spray with cooking spray or generously grease a muffin tin then set aside. Combine flours, oats, powdered milk, baking powder, and cinnamon in medium bowl. In small bowl combine honey, beaten eggs, oil, carrots, and pineapple. Stir liquid ingredients into dry ingredients until just blended. Do not over mix. Divide batter evenly into paper muffin cups or muffin tin then bake 20 minutes until muffins have risen and are golden brown.

MICROWAVE CORNMEAL MUSH

2 1/2 cups hot water 3/4 cup yellow cornmeal

1/4 teaspoon salt

Mix water, cornmeal and salt in 2 quart microwave dish. Cook on high power, uncovered about 3 minutes. Remove, stir and return to microwave. Cook 3 to 5 more minutes. Serve with reconstituted milk and honey as a breakfast cereal.

FRIED MUSH:

Pour hot mush into greased loaf pan. Cool and refrigerate overnight. Remove loaf of mush from pan and slice. Coat with flour and fry in lightly oiled non-stick skillet. Serve with margarine and syrup.

RICE PUDDING

1/2 cup powdered milk 2 cups water

3 cups cooked long grain white rice 1 teaspoon cinnamon

1/4 cup honey 2 eggs, beaten

1 cup raisins, optional

Mix milk, rice, cinnamon and honey. Stir in water, eggs, and raisins. Bake 30 minutes at 350 degrees or until liquid is absorbed and rice is creamy.

GRANOLA

makes about 13 cups

10 cups raw oatmeal 2 cups shredded coconut

1 1/2 cups wheat germ 1 cup packed brown sugar

3/4 cup honey 3/4 cup vegetable oil

1 1/2 cups water 1 1/2 teaspoon salt

1 tablespoon cinnamon 1 teaspoon vanilla

raisins, nuts, dried fruit (optional)

Combine oatmeal, wheat germ and coconut in very large bowl. In saucepan: combine water, oil, honey, salt, cinnamon and vanilla. Heat and stir until dissolved but do not boil. Pour mixture of oats. Stir until evenly coated. Spread mixture evenly in baking pans. Bake for 30 minutes at 300 degrees, stirring every ten minutes. Bake 10 minutes longer for crunchier granola. Cool, add raisins, nuts or dried fruit if desired. Store in airtight container and use within six months. (Makes a great apple crisp topping or sprinkle on top of homemade iced cinnamon rolls.)

HOT GRANOLA CEREAL FOR ONE:

Put 3/4 cup dry cereal in microwave save bowl or cup. Add 1/2 cup of milk and heat for one minute in microwave. Don't let it boil over. Stir and serve.

THE BEST ROLLS OR PIZZA CRUST I'VE EVER TASTED

makes 18 rolls or one 9X13 pizza crust

1 tablespoon yeast in 1/2 cup warm water

2 cups whole wheat flour 2 cups white flour

1/4 cup powdered milk 1 tablespoon salt

1/4 cup vegetable oil 1/4 cup honey

1 cup warm water

Combine yeast and 1/2 cup warm water. Set aside until bubbly. In large mixing bowl combine flours, powdered milk, and salt. Mix well. Add 1 cup warm water, yeast mixture, oil, and honey. Mix well with large spoon. Knead mixture, adding more white flour as necessary to form smooth, elastic dough. Oil mixing bowl, return dough to bowl and turn once to coat top and bottom. Cover and let rise in warm place for 25 to 30 minutes. Punch down and shape into round rolls. Grease pie tins with shortening and place rolls in pie tins. Let rise until double in bulk. Bake at 350 degrees for 15 minutes, rotate pans for even browning and bake 10 minutes more.

WHOLE WHEAT ROLLS, QUANTITY RECIPE

same as above only three times as good!

makes 60 rolls or 3 large loaves

3 tablespoons yeast in 1/2 cup warm water

6 cups whole wheat flour 6 cups white flour

3/4 cups powdered milk 3 tablespoons salt

3/4 cup vegetable oil 3/4 cup honey

4 cups warm water

Combine yeast and 1/2 cup warm water. Set aside until bubbly. In large mixing bowl combine flours, powdered milk, and salt. Mix well. Add 4 cups warm water, yeast mixture, oil, and honey. Mix well with large spoon. Knead mixture, adding more white flour as necessary to form smooth, elastic dough. Oil mixing bowl, return dough to bowl and turn once to coat top and bottom. Cover and let rise in warm place for 25 to 30 minutes. Punch down and shape into round rolls, crescents, cloverleaf, etc. Use vegetable shortening to grease pie tins for round rolls, baking sheets for crescents, or muffin tins for cloverleaf. (Rolls or loaves can be frozen at this stage, freeze singly on baking sheets then store in plastic freezer bags or cover pie tins tightly with foil and freeze up to 4 weeks, thaw when ready to use, allow to rise until double then bake as usual.) Let rolls rise until double in bulk. Bake at 350 degrees for 15 minutes, rotate pans for even browning and bake 10 minutes more.

HONEY BUTTER

1/3 cup honey 1/2 cup butter or margarine, room temperature

Beat honey and butter together until combined. Keep covered and refrigerated until 1/2 hour before use. Variation: Add 1/2 teaspoon cinnamon to recipe.

WHEAT THINS

1 3/4 cup whole wheat flour 1 1/2 cup white flour 1 cup water

1/3 cup vegetable oil 1/2 teaspoon salt

poppy seed, celery seed, sesame seed, or coarse salt for topping

Combine oil, water, and salt in blender or food processor to emulsify. Combine flours in medium bowl then stir in oil mixture to form smooth dough. Knead as little as possible. Roll dough directly onto ungreased, flat cookie sheets as thinly as possible. Trace squares on dough with knife into cracker size desired, but do not cut completely through the dough. Prick each cracker two to three times with a fork. Brush dough lightly with egg white or water then sprinkle with any edible seeds or coarse salt for variety and flavoring. Bake at 350 degrees until crisp and light brown. About 25 to 35 minutes. Continue process until all dough is baked.

WHOLE WHEAT FLATBREAD

makes 12 rounds

2 cups whole wheat flour 2 tablespoons margarine

1 teaspoon salt 1 cup lukewarm water

1/2 cup whole wheat flour 1/4 cup melted margarine

Put two cups of the flour in a large bowl. Add butter. Use pastry blender or fingers to combine mixture until it resembles pastry. Combine salt and water. Add water mixture a tablespoon at a time until firm but not stiff dough is formed. Knead dough about 8 minutes. Cover bowl with damp towel and let rest at room temperature for an hour. Divide dough into 12 equal pieces and roll each piece into a ball. Sprinkle 1/2 cup of flour on pastry cloth or countertop. Roll each ball with rolling pin until it looks like a thin tortilla. Heat an iron skillet or griddle over medium-high heat. Place one piece of flatbread at a time in the center. When the edges begin to curl and brown spots are on the edges (less than one minute) turn the flatbread over with a spatula. Cook second side about 90 seconds or until you see small brown spots. Wrap the cooked flatbread in a towel to keep warm. Continue cooking the rest of the flatbread circles until finished. Brush warm bread with melted margarine. Serve plain, as tortilla fill with rice and beans.

WHOLE WHEAT PUFFY BREAD

makes 1 1/2 dozen

Use same recipe ingredients as whole wheat flatbread. Divide dough into 18 equal pieces and use your hands to roll into smooth ball. Sprinkle 1/2 cup wheat flour on pastry cloth or countertop.Roll balls into thin circle with a rolling pin. In iron skillet or griddle heat 1/4 to 1/2 cup vegetable oil over medium-high heat. Carefully place the rounds one at a time into the oil. Use a spatula to splash oil onto the top of the rounds while frying. This makes the rounds puff. Fry each round about two minutes or until golden brown on both sides. Remove from skillet. Drain on paper towels. Sprinkle with powdered sugar, cinnamon and sugar, or drizzle with honey. Continue until all rounds are fried. Serve warm.

WHOLE WHEAT BREADSTICKS

Prepare dough from any one loaf whole wheat recipe. Grease baking sheets and sprinkle with cornmeal. Divide dough into 12 - 16 equal pieces. Roll dough with hands into ropes 8 - 12 inches long. Beat one egg slightly. Brush each rope/breadstick with egg mixture and roll in poppy seeds, celery seeds, sesame seeds, or sprinkle with coarse salt. Place sticks on prepared baking sheets and bake at 350 degrees until light brown and crispy. For softer breadsticks divide dough into twelve pieces and roll to 8 inches long.

WHOLE WHEAT PIZZA DOUGH

makes one 9 X 13 crust (about 12 servings)

2 cups white flour 1 1/4 cups whole wheat flour

1 tablespoon dry yeast 1 1/4 cups warm water

1 tablespoon dried oregano, rub into the dry flour to release flavor

1/4 cup vegetable oil cornmeal, for greased baking pan

Combine flours, oregano and yeast. Add warm water and vegetable oil and mix well. Cover and let rest for 5 minutes. Grease pan and sprinkle with cornmeal. Press dough to fit to edges of pan. Top with 1/4 to 1/2 cup spaghetti or pizza sauce and add your favorite toppings and shredded mozzarella cheese. Bake at 425 degrees for 7 to 10 minutes or until crust is lightly browned and cheese is bubbly.

PIONEER DAY BUTTER

1 pint whipping cream, chilled or equivalent fresh cream 1 fork

1 quart canning jar with tight-fitting lid ice water

Place clean fork in canning jar. Add chilled whipping cream, then screw lid on tightly. Shake jar until butter flecks appear on jar. Continue shaking jar for 10 to 15 minutes or until butter is fully visible. Carefully drain liquid, this is buttermilk and can be used in cooking ,baking or as a beverage if desired. Remove fork, scrape any butter from fork back into jar. Rinse butter with ice water. Drain well. Scrape into bowl. Sprinkle with salt if desired and shape into desired form.

SANTA FE PIZZA

makes one 9 X 13 pizza (about 12 servings)

CRUST:

1 1/4 cups white flour 1 1/4 cups whole wheat flour

1 box Jiffy Corn Muffin Mix 1 tablespoon dry yeast

1 1/4 cups warm water 1/4 cup vegetable oil

cornmeal, for greased baking pan

TOPPING:

1 cup refried beans

1 cup cooked whole wheat berries or hamburger

1 package taco seasoning 1 cup salsa

8 ounces lowfat shredded cheddar cheese

optional toppings as desired; black olives, chopped green chilies, chopped onions

Combine flours, yeast and muffin mix. Add water and vegetable oil. Mix well. Knead about 10 times, cover and let dough rest 5 minutes. Grease 9X13 jelly roll pan and sprinkle with cornmeal. Press dough on bottom and sides of jelly roll pan. Spread of refried beans on crust. Combine taco seasoning with cooked wheat berries or hamburger then sprinkle over beans. Next spoon 1 cup salsa on pizza then top with cheese and other optional toppings as desired. Bake at 425 degrees for 10 minutes or until crust is light golden brown and cheese is bubbly.

APPLE CRISP

makes 4 - 6 servings

4 medium cooking apples peeled or unpeeled and sliced (about 4 cups)

3/4 cup whole wheat flour 3/4 cup packed brown sugar

1/2 cup raw oatmeal 1 1/2 teaspoons cinnamon

1/2 cup softened butter or margarine 1/3 cup cooked wheat berries

Preheat oven to 375 degrees. Spread apple slices and wheat berries in an ungreased 8" square pan. Mix remaining ingredients with a fork and sprinkle over apples. Bake uncovered about 30 minutes or until topping is golden brown and apples are tender.

OATMEAL CAKE

makes one 9 X 13 cake

1 1/2 cups boiling water 1 cup raw oatmeal

1/2 cup butter or margarine 1 cup sugar

2 eggs 1 cup packed brown sugar

1 1/3 cup flour 1/2 teaspoon salt

1 teaspoon baking powder 1 teaspoon baking soda

1 teaspoon cinnamon

Pour boiling water over oats and set aside for 20 minutes. Cream butter, sugars, and eggs. Add to oat mixture. Combine flour, salt, baking powder, baking soda and cinnamon. Add to the oatmeal mixture, mix well and pour into a greased and floured baking pan. Bake at 350 degrees for 35 minutes. While baking prepare topping.

TOPPING: 5 tablespoons butter or margarine

1/2 cup brown sugar

1/4 cup canned evaporated milk

(make your own evaporated milk, see example below)

3/4 cup coconut mixed with 1/4 cup chopped nuts

Mix and boil one minute in small saucepan. Spread over cake while warm and place under broiler until bubbly. Remove, cool and serve.

EXAMPLE: One cup of milk from whole milk powder calls for 1 cup water and 4 tablespoons of whole milk powder. For evaporated milk you would use 1/2 cup of water and 4 tablespoons of whole milk powder to yield about 2/3 to 3/4 cup of evaporated milk.

ONE-EGG APPLESAUCE CAKE

makes one 8" cake

1 2/3 cup applesauce 1 1/2 cup whole wheat flour

1/2 cup margarine 1 cup raw oatmeal

1 teaspoon soda 1/2 teaspoon salt

1 teaspoon cinnamon 1/4 teaspoon ground cloves

3/4 cup packed brown sugar 1 egg

Preheat oven to 350 degrees. Warm applesauce in microwave dish or in saucepan over low heat, remove from heat and add oats. Let set for 20 minutes. Combine flour, soda, salt, cinnamon and cloves. Add margarine, brown sugar and egg white to dry ingredients. Stir in applesauce mixture then spoon into lightly greased baking pan. Bake for 50 to 55 minutes or until done. Cool then frost:

FROSTING

2 tablespoons margarine 2 tablespoons milk

1/2 teaspoon vanilla 1 cup powdered sugar

Combine all ingredients in small bowl. Mix until smooth and spread evenly over cake, serve.

FAMILY NIGHT POPCORN

makes 7 cups

1/2 cup honey 1/4 cup margarine

6 cups popped popcorn 1 cup peanuts

Mix peanuts and popped popcorn together. In small saucepan heat honey and margarine until well blended. Pour honey mixture over popcorn mixture, stirring constantly. When well-coated, spread popcorn on baking pans in a single layer. Bake at 350 degrees for 5 to 10 minutes or until crisp. Stir two to three times during baking process. Cool, store in airtight container.

ENERGY CANDY (Mormon Buckeyes)

1 cup instant powdered milk 1 cup peanut butter, creamy or crunchy

1/2 cup honey

Combine all ingredients. Knead 5 - 10 minutes or until thoroughly blended. Roll candy dough into balls. Serve as is or dip in melted chocolate. Store tightly covered in refrigerator or freeze.

SCRIPTURE COOKIES

makes about 3 dozen

3/4 cup Psalm 55:21 (butter)

1/3 cup 2 Nephi 26:25 (milk)

1 1/2 cup Jeremiah 6:20 (sugar)

2 beaten Isaiah 10:14 (eggs)

2 cups 1 Kings 4:22 (flour)

1 teaspoon Solomon's Song 4:14 (cinnamon)

1 teaspoon Doctrine and Covenants 101:39 (salt)

1/2 teaspoon 1 Corinthians 4:6 (baking soda)

3 cups, raw Doctrine and Covenants 89:17 (raw oatmeal)

1 cup 1 Samuel 30:12 (raisins)

Combine all ingredients. Drop by tablespoon onto greased cookie sheet. Bake at 350 degrees for 12 - 15 minutes. While baking read Doctrine and Covenants 133:11 and Joseph Smith History 1:37.

NO-BAKE COOKIES

makes 4 dozen

1/2 cup margarine 1/2 cup milk

1/4 cup cocoa powder 2 cups sugar

1 teaspoon vanilla 4 cups raw oatmeal

Combine sugar and cocoa powder. Bring margarine, milk, and sugar mixture to boil. Boil one minute, stirring constantly. Remove from heat. Stir in vanilla and oats. Mix well. Drop by tablespoon onto foil. Let set or refrigerate until firm.

HERMIT COOKIES

makes about 16 bar cookies

1 cup whole wheat flour 1/3 cup raisins

1/3 cup packed brown sugar 1 1/4 cup ground ginger

1 teaspoon cinnamon 1/2 teaspoon baking powder

1/4 teaspoon salt 1/4 cup honey or molasses

1 teaspoon vanilla 3 tablespoons melted margarine

1 large egg white

Preheat oven to 375 degrees. Spray large cookie sheet with non-stick baking spray. In large bowl combine flour, raisins, brown sugar, ginger, cinnamon, baking powder and salt. Stir in honey, melted butter, vanilla, and egg white until just blended. Spread batter in two 14" by 2" strips about two inches apart on cookie sheet. Bake 10 minutes. While hot, cut with serrated knife into cross-wise strips. Cool on rack. Ice if desired. Store in tightly covered container.

CHOCOLATE CHIP COOKIES

makes about 4 dozen

3/4 cup white sugar 3/4 cup packed, brown sugar

1 cup softened butter or margarine 1 egg

1 1/4 cup white flour 1 cup whole wheat flour

1 teaspoon baking soda 1/2 teaspoon salt

2 cups (12 oz. ) chocolate chips

Heat oven to 375 degrees. Mix both sugars, margarine and eggs in large bowl. Stir in flours, baking soda and salt. (Dough will be stiff.) Stir in chocolate chips. Drop dough by rounded tablespoons onto ungreased cookie sheets. Bake 8 - 10 minutes or until light brown. Centers will be soft. Cool slightly, remove from sheets with a spatula.

SPICY GINGERBREAD KIDS

makes one dozen

1/2 cup sugar 1/2 cup shortening

1/4 cup honey 1/4 cup water

1/2 teaspoon salt 3/4 teaspoon ground ginger

1/2 teaspoon baking soda 1/4 teaspoon ground allspice or cloves

2 1/2 cups whole wheat flour raisins, optional

Beat sugar, shortening, honey and water with mixer in large bowl until blended. Beat on medium speed one minute then add remaining ingredients except raisins. Cover and chill for 1 - 2 hours. Heat oven to 375 degrees. Sprinkle pastry cloth lightly with flour. Roll dough about 1/4 inch thick. Cut with gingerbread cookie cutter. Lift carefully with spatula onto ungreased cookie sheet. Decorate with raisins as desired. Bake 8 to 10 minutes or until set, remove from oven and cool slightly. Carefully remove from sheet with spatula. Cool; decorate if desired.

HONEY BEE COOKIES

makes 3 dozen

1/2 cup softened butter or margarine 1/2 cup packed brown sugar

1/2 cup honey 1 egg

1 cup white flour 1/2 cup whole wheat flour

1/2 teaspoon baking soda 1/2 teaspoon salt

1/2 teaspoon cinnamon

Preheat oven to 375 degrees. Beat margarine, brown sugar, honey and egg in medium bowl until smooth. Stir in remaining ingredients. Drop dough by teaspoonfuls onto ungreased baking sheets. Bake 7 to 9 minutes or until light brown around edges. Remove from oven and let stand 3 minutes then remove from cookie sheets with spatula.

ADDITIONAL RESOURCES:

Unit Food Storage Specialists/Stake Food Storage Specialist

Ensign, June 1989 "Getting Started on Your Home Storage," page 39.

Essentials of Home Production and Storage, Church Publication

OSU Website: http://ohioline.ag.ohio-state.edu/ i

Additional recipe resources: (see shelf area # 641. at the library)

Make-A-Mix, Eliason, Harward, and Westover

New Recipes from Moosewood Restaurant, The Moosewood Collection

Moosewood Cookbook, Katzen

Skinny Soups, Glick and Raggett

Splendid Grain, Wood

All-American Waves of Grain, Grunes and Van Vynckt

Making the Best of Basics, Family Preparedness Handbook or

Don't Get Caught With Your Pantry Down, both by James Talmage Stevens

Your Personal Cookbooks and Recipe Box:

Review favorite recipes. Adapt by substituting whole grains for part of the meat. Use powdered milk exclusively in baking recipes requiring milk. Always have reconstituted powdered milk available in refrigerator for cooked recipes requiring milk.

Available by Mail Order:

There's A Cow in the Kitchen, Virginia Nelson

Making the Best of Basics, Family Preparedness Handbook or

Don't Get Caught With Your Pantry Down, both by James Talmage Stevens

Free Catalog/Price list

MapleLeaf Industries, call 1-800-671-5323 for free catalog

Back in Time, 6515 West Broad Street, Alton, OH , 771-7042 or

888-850-9066. Call for hours and free current price list.

Emergency Essentials, call 1-800-999-1863 for free catalog.

Local Bulk Distributors:

Regional Bishop's Storehouse and Cannery , 4431 Marketing Place, Groveport, Ohio, (614) 836-2627. Bulk basic food storage items for members only.

Corbett Company, Inc., 3675 Paragon Drive (off Roberts Road at I-270) Columbus, OH, call 771-1123, open 8 a.m. to 4 p.m. M - F. (Bulk baking supplies; cocoa, oatmeal, spices, carob, flours, coconut, sesame seeds, poppy seeds, etc. Smaller sample size bags also available for purchase)

Back in Time, 6515 West Broad Street, Alton, OH , 771-7042 or 888-850-9066. Call for hours and current price list. (Distributor of Emergency Essentials products. Has individual #10 cans of basic food storage items for sale as well as price list for ordering by the case. Buy one can and try it before purchasing by the case! Powdered milk, grain, dehydrated foods, water storage units, and both books by James Talmadge Stevens.)

Deer Creek Honey Farms LTD ., 2180 State Route 142 SE, Deer Creek Township near West Jefferson. Call 1-740-852-0899 for information on bulk honey prices, hours 8 a.m. to 12 noon and 1 p.m. to 4:30 p.m. M - F. (Information correct as of 2/4/99: Honey sold in full case lots or full buckets only. Six 5 lb. glass jars per case or 30 pounds of honey for $41.40 or one 60 pound bucket with pop-up pour spout for $70.65. They have a supply of recipe books leftover since the retail shop closed and while supplies last they are giving one to each customer purchasing the 60 pound bucket of honey, but you have to ask!)

Cheese Shoppe, Plain City. Bulk basic food items.