• 1 cup canned pumpkin, chilled if
possible or 1 cup steamed pumpkin
• 4 tbsp chia seeds
• 1/2 tsp cinnamon, or more to taste
• 1/4 tsp ground ginger
• pinch of nutmeg
• 1-2 tbsp maple syrup or agave nectar
In a medium-sized bowl, whisk together all ingredients until combined and no clumpy bits remain.
Place bowl in the fridge for 1-2 hours or overnight, to thicken and chill. Makes 2 servings
1 jar (12 oz) roasted red peppers, rinsed and drained
1 garlic clove, smashed and peeled
4 ounces reduced-fat cream cheese
4 ounces reduced-fat feta cheese
1/2 cup nonfat plain Greek yogurt
3 tablespoons finely chopped fresh mint
1 tablespoon fresh lemon juice
1 tablespoon extra-virgin olive oil
1/4 teaspoon garlic salt
In a food processor or blender, combine the peppers and garlic. Pulse until well blended. Add the cream cheese, feta, yogurt, mint, lemon juice, and oil. Process until blended but still thick. Add salt and additional lemon juice to taste. Serve at room temperature.
Calories: 25, Fat: 2 g, Protein: 2 g, Carbohydrates: 1 g, Fiber: 0
The dip can be made up to 3 days ahead. Use veggies such as cucumber, red bell pepper, celery, or whole-wheat pita if on Phase 2.
1 cup South Beach Tomato Sauce or low-sugar spaghetti sauce
4 large portobello mushroom caps
1 package goat cheese (recipe calls for reduced fat, I use whatever I have on hand usually goat cheese w/ pesto)
2 tablespoons pine nuts, finely chopped
1 tablespoon chopped fresh basil
Preheat over to 375.
Spread sauce in the bottom of 9x9 baking dish. Arrange the mushroom caps, gill side up, on top. Place a piece of goat cheese on each mushroom. Sprinkle evenly with pine nuts.
Bake for 30 minutes or until hot and bubbly. Top with chopped basil.
Calories: 190, Fat: 13, Protein: 9, Carbohydrate: 9, Fiber: 3
A basic emergency supply kit could include the following recommended items:
- Water, one gallon of water per person per day for at least three days, for drinking and sanitation
- Food, at least a three-day supply of non-perishable food
- Battery-powered or hand crank radio and a NOAA Weather Radio with tone alert and extra batteries for both
- Flashlight and extra batteries
- First aid kit
- Whistle to signal for help
- Dust mask to help filter contaminated air and plastic sheeting and duct tape to shelter-in-place
- Moist towelettes, garbage bags and plastic ties for personal sanitation
- Wrench or pliers to turn off utilities
- Manual can opener for food
- Local maps
- Cell phone with chargers, inverter or solar charger
Knowing how to treat minor injuries can make a difference in an emergency. You may consider taking a first aid class, but simply having the following things can help you stop bleeding, prevent infection and assist in decontamination.
- Two pairs of Latex or other sterile gloves if you are allergic to Latex
- Sterile dressings to stop bleeding
- Cleansing agent/soap and antibiotic towelettes
- Antibiotic ointment
- Burn ointment
- Adhesive bandages in a variety of sizes
- Eye wash solution to flush the eyes or as general decontaminant
- Prescription medications you take every day such as insulin, heart medicine and asthma inhalers. You should periodically rotate medicines to account for expiration dates.
- Prescribed medical supplies such as glucose and blood pressure monitoring equipment and supplies
- Aspirin or non-aspirin pain reliever
- Anti-diarrhea medication
Other first aid supplies:
- Tube of petroleum jelly or other lubricant
Once you have gathered the supplies for a basic emergency kit, you may want to consider adding the following items:
- Prescription medications and glasses
- Infant formula and diapers
- Pet food and extra water for your pet
- Cash or traveler's checks and change
- Important family documents such as copies of insurance policies, identification and bank account records in a waterproof, portable container. You can use the Emergency Financial First Aid Kit (EFFAK) (PDF - 977Kb) developed by Operation Hope, FEMA and Citizen Corps to help you organize your information.
- Emergency reference material such as a first aid book or free information from this web site. (See Publications)
- Sleeping bag or warm blanket for each person. Consider additional bedding if you live in a cold-weather climate.
- Complete change of clothing including a long sleeved shirt, long pants and sturdy shoes. Consider additional clothing if you live in a cold-weather climate.
- Household chlorine bleach and medicine dropper – When diluted, nine parts water to one part bleach, bleach can be used as a disinfectant. Or in an emergency, you can use it to treat water by using 16 drops of regular household liquid bleach per gallon of water. Do not use scented, color safe or bleaches with added cleaners.
- Fire extinguisher
- Matches in a waterproof container
- Feminine supplies and personal hygiene items
- Mess kits, paper cups, plates, paper towels and plastic utensils
- Paper and pencil
- Books, games, puzzles or other activities for children
2 tbsp vegetable oil
1 onion, finely chopped
1 lbs ground pork
1 packet taco seasoning
2 cups prepared salsa
8 corn tortillas (6 inch), cut crosswise in quarters
10 oz frozen peas, thawed
1 3/4 cups shredded sharp cheddar cheese
1 cup re-fried beans
1 cup, drained, sliced pickled jalapeno chiles
1 cup sour cream
3/4 cup finely chopped cilantro
1. In a large skillet, heat the oil over medium-high heat; add the onion and cook, stirring, until golden, about 3 minutes. Add the pork and break it up with a wooden spoon; cook, stirring occasionally, until no longer pink, about 5 minutes. Sprinkle in the taco seasoning with 1/2 cup water and simmer, stirring until saucy, 1 to 2 minutes. Remove from heat.
2. Preheat over to 400 degrees. Lightly grease a round 9-inch deep dish pie pan. Add 1/2 cup salsa to the bottom of the pan and tilt to coat. Arrange a third of the tortilla pieces on top, overlapping slightly to make an even later. Top with half of the meat mixture and half of the peas, then sprinkle with 1/3 cup cheese. Add another layer of tortilla pieces, 1/2 cup salsa and beans; sprinkle with the jalapenos and 1/3 cup cheese. Layer with the remaining tortilla pieces, meat mixture, and peas; sprinkle with 1/3 cup cheese.
3. Cover the pan snugly with foil, set on baking sheet and bake in over for 25 minutes. Uncover the pan, sprinkle the remaining 3/4 cup cheese on top and bake until bubbling, about 8 minutes. Tent with foil and let stand for 10 minutes. Uncover and top with the sour cream and cilantro.
1 1/2 lbs. baby spinach
4 tbsp butter
2 cloves garlic, finely chopped
salt and pepper
8 oz. wide egg noodle
2 cups Creamy White Sauce
6 oz. fresh goat cheese
4 tbsp. prepared pesto
1 1/2 cups coarse fresh breadcrumbs
2 tpsp. EVOO
2 tbsp butter
1/2 finely chopped shallots
1/4 cup flour
2 cups mil, warmed
1/4 cup grated Parmesan cheese
salt and pepper
Melt butter in medium saucepan over medium heat. Add shallots and cook until tender, about 5 minutes. Stir in flour for two minutes. Gradually whisk in warm milk; bring to boil and cook for two minutes, whisking constantly. Remove from heat and stir in Parmesan and 1/4 teaspoon of salt and pepper.
1. In large saucepan, bring 2 inches water to a simmer. Add the spinach in batches, stirring until wilted. Cook until all of it is tender. Drain and let cool. Squeeze out excess moisture and chop.
2. In large skillet, melt 2 tpsp. of butter over medium heat. Add the garlic and stir until golden, about 1 minute. Stir in the spinach. Season lightly with salt and pepper: remove from the heat.
3. Preheat the oven to 400 degrees. In a large saucepan of boiling, salted water, cook the noodles stirring often, until al dente. Drain-do not rinse-and return to saucepan. Stir in the white sauce to coat.
4. Lightly grease an 8-inch square glass baking dish. Layer in half of the noodle and press with a spatula. Dot with half of the goat cheese, spread the spinach on top and press down. Stir in 3 tbsp pesto into the remaining noodles and spoon over the spinach. Dot with the remaining cheese. Cover snugly with foil and bake until hot and bubbling, about 35 minutes. Let stand for 10 minutes.
5. Meanwhile, in a large skillet, melt the remaining 2 tbsp butter over medium heat. Add the breadcrumbs and cook stirring, until golden and crisp, about 5 minutes. Season with salt and pepper. Combine the remaining 1 tbsp. pesto with the EVOO. Drizzle the lasagna with the pesto oil and sprinle with the crumbs.
Peas with Shallots and Pancetta20 minutes
- 2 tablespoons olive oil
- 1/2 pound pancetta, cut into small dice
- 3 shallots, halved and thinly sliced
- Pinch red pepper flakes
- 1 pound frozen peas, thawed
Heat the oil in a large high sided saute pan over medium heat. Add the pancetta and cook until golden brown and the fat has rendered. Remove the pancetta to a plate lined with paper towels.
Add the shallots and red pepper flakes to the pan and cook until soft. Add the peas and cook until warmed through. Transfer to a large bowl and top with the crisp pancetta.
Old-Fashioned Holiday Glazed Ham
- 1 spiral-sliced half ham (Paula prefers Smithfield)
- 1 20-ounce can pineapple slices, juice reserved
- 15 to 20 whole cloves (optional)
- 1 small jar maraschino cherries
- 3/4 cup packed light brown sugar
- 2 tablespoons yellow mustard
Preheat the oven as directed on the ham package and follow the instructions for baking the ham. Remove the ham from the oven about 30 minutes before the end of the warming time.
Decoratively arrange the pineapple slices on top of the ham, securing them with whole cloves, if using, or toothpicks. Place a cherry in the center of each pineapple ring and secure with a clove or toothpick.
In a small bowl, combine the brown sugar, mustard and just enough of the reserved pineapple juice to make a thick glaze. Spoon the glaze over the ham and bake for the remaining 30 minutes. Remove the ham from the oven, transfer to a cutting board and carve.
1 lb lean ground beef
1 large onion, chopped
1 can diced tomato with basil, garlic (15 oz)
1 can tomato paste (6 oz)
12 oz uncooked penne
3 cups mozzarella
Cook pasta, set aside. Cook beef, onion in a skillet; drain. Stir in diced tomatoes, paste, and 1/2 cup water. Season with salt/pepper. Spray large baking dish with cooking spray.
Combine pasta, meat, and 2 cups cheese. Pour into baking dish and cover with rest of cheese. Bake uncovered in a 350 degree oven for 25 minutes.
Posted via LiveJournal.app.
- dinner ideas
- disaster supplies kit
- phase 1
- recipe: beef
- recipe: breakfast
- recipe: chicken
- recipe: cookies
- recipe: cooking light magazine
- recipe: dips
- recipe: drink
- recipe: eggs
- recipe: food and wine magazine
- recipe: high fiber
- recipe: lentils
- recipe: mcdougall program
- recipe: pasta
- recipe: quinoa
- recipe: salad
- recipe: salad dressing
- recipe: sandwich
- recipe: slowcooker
- recipe: soup
- recipe: spinach
- recipe: vegan
- recipe: vegetarian
- recipe: volumetrics diet
- recipe: wrap
- south beach
- south beach cookbook
- via ljapp
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