Wheat meat, also known as wheat gluten and also Seitan is listed as a principal source of protein along with eggs, milk, cheese, lean meat, fish, soybeans, peanuts and vegetables. From a nutritional perspective, wheat meat has 378 calories, 41.4 grams of protein, 1.9 grams of fat, thus making it a viable option for dinner. Wheat meat is made from the protein that the wheat produces, and it is easier to digest compared to real meats. The best part of wheat meat, is it really has no definite taste and can easily be seasoned to take on the flavor of the meat you are trying to substitute it for.

Basic Wheat Meat Recipes Made From Whole Wheat

Stirring Technique:

•  12 c. whole wheat flour
• 7 c. water (or enough to moisten all the flour

Directions:

 You’re basically kneading the dough like you would bread and for the same reasons – to activate the gluten. This is nice to know because if the power is out, you can still make gluten. Set this mixture aside for 20 minutes. If longer, refrigerate.

 Kneading Technique:

 Add two parts flour to one part water in a bowl (i.e. 12 cups flour to 6 cups cool water. Mix with kneading arm. The consistency should be like bread dough and pull away from the sides of the bowl. If it does not, add more four. Mix 5-10 minutes. Now it is ready for the rinsing process.

 (This step will separate the gluten from the other products in the wheat flour which has been stirred or kneaded).

 Standard Method:

Add water to bowl of rested dough (use enough to cover the dough). Work and squeeze with your hands to loosen the dough (About 10 seconds). When the water takes on a milky appearance and you see specks of bran, pour this water off into another bowl if you want to save the bran and starch (as it contains vitamins, mineral-rich starch, bran and wheat germ). Over a sink, place this dough in a colander (plastic is best). Under a tap of slowly running lukewarm water, work and squeeze the dough with your hands until the gluten starts to hold together and the liquid coming from the dough is clear. It is not necessary to rinse out all of the bran from the gluten. In about 3 minutes or longer, you should have a ball of elastic-like dough. This is the raw gluten. At this point, you can begin to shape the wheat meat into the desired form. Get creative with this meat alternative. The meat lover in you can still enjoy ribs, meatballs, steak, corned beef and ground beef–made even if you’ve run out of meat.

In “The Amazing Wheat Book” by LeArta Moulton, there are some helpful tips to remember when making wheat meat:

•  Once a small amount of gluten starts holding together, you will find that the rest of the gluten clings to it, so as quickly as possible get a small ball of gluten started. You may want to work a small amount in your hands to get this started.
•  How soon gluten cells start holding together is determined by the protein quality of the wheat flour used, or how often the clean water is allowed to run through the dough.
•  The dough becomes slightly stringy and falls apart easily just before it starts holding, so don’t give up too soon. Don’t throw it away, try again! Add more flour to the mixture and let it rest again, only longer – 1 to 4 hours, or even overnight in the refrigerator.
•  If you want tighter texture for chicken, pepperoni & bologna type slices, form it into a roll in a cheesecloth, or you can simmer to make thin strips for stir-fry, strogonoff, jerky, etc., using pizza cutter or knife. 

Using Gluten Flour:

A kind reader of this website, mentioned that she uses  high gluten flour, this flour does not require washing of the dough and saves time. In a situation of preparedness, we must remember we do not want to waste our water, so even though the flour is higher priced, it is well worth it. When using the high gluten flour, you add the water (or broth) to the flour and seasonings, and then boil it. It doubles in size, so it is very deceiving.

Once the wheat meat is formed, now it’s time to cook it. Some of the simpler ways to cook wheat meat are explained below:

Boiling – This is the easiest way to cook wheat meat is to drop shaped dough into flavored boiling broth (equal amt. of broth & raw gluten. Simmer till liquid is gone (@ 30 min.)

Dehydrator – Make jerky or dehydrated wheat meat by drying in the dehydrator.

Baking - Put wheat meat on a sprayed cookie sheet 350′ oven & bake until pieces appear dry on top, then turn & bake until texture is chewy.

 Meatball or Burger Recipe

•  2 c. ground gluten
•  3 tbl. finely minced onion or 1 tbl. dry onion
•  1 tbl. sausage seasoning, chicken seasoning, or seasoning of your choice
•  2 tbl. flour
•  1-2 eggs, beaten
•  2 tbl. oil (preferably olive oil)
•  salt and pepper to taste

 *To make Oriental Style Meatballs

 Add the above ingredients along with:

•  1 tbl. green pepper
•  1/4 tsp. ground ginger
•  1 tbl. soy sauce
•  1tbl. sesame seeds
•  1/2 tsp. sesame oil

 Directions:

 Mix all ingredients together and form into balls or desired shape. Bake at 350 degree F on a cookie sheet 20-30 minutes or until firm.

 Veggie Burgers

•  4 eggs
•  3 tbl. olive oil
•  2 tsp. sausage seasoning
•  1 tsp. each of garlic and onion powder
•  1/2 tsp. salt
•  1/2 tsp. pepper
•  1/2 c. potato or oatmeal flakes
•  1/4 c. flour (whole grain or bean)

Add to:

• 4 c. ground gluten
• 1/2 c. grated vegetables (about 4 tbl. each of green and red bell pepper, celery, onion and carrots).

 Note: could use dried vegetables, softened

 Directions:

Spoon onto preheated, medium heat fry pan and brown on both sides or place formed patty on a baking sheet and bake 20 minutes or until firm. Serve on bun with your favorite condiments. Makes 14 patties (1/4 c. each).

 Savory Vegetarian Meatloaf

•  1 c. raw potato, grated
•  1/2 c. grated onion
•  1 c. celery, chopped
•  1/2 c. rolled oats
•  1/3 c. oil
•  3 c. ground gluten
•  4 eggs, beaten
•  1 tsp. crumbled sage
•  1 tsp. meatloaf seasoning
•  1 tsp. soy sauce
•  1/2 tsp. celery salt
•  1/2 tsp. salt

 Directions:

 Mix all above and place in oiled baking dish. Bake at 375 for 1 hour. Slice and serve with sweet and sour sauce or gravy.

 This article was based on the information provided in The Amazing Wheat Book by LeArta Moulton.

To purchase a cookbook about Wheat Meat or Seitan, consider Cooking With Seitan by Barbara Jacobs

Also, a special thanks to some of my readers and friends on Facebook for their contribution to this article.

Kale would also be a great addition to any prepper’s survival garden due to it’s impressive durability. Since it is a winter green, it’s flavor actually improves when subjected to frost. If your area has cold winters, plant for summer to early fall harvest. In the South, plant for harvest in late fall or winter. There are several varieties to choose from, so do some research to find which variety is best for your area.

Kale’s nutritional value is another reason many preppers are adding this vegetable to their gardens. Kale is unusually high in Vitamin A and fiber, is one of the best sources of beta carotene, high in calcium, and also provides decent amounts of vitamin C, folic acid, vitamin B6, manganese, and potassium. For more nutritional data, click here.

Because kale has a dry taste, adding a healthy oil such as olive oil can really balance it out. Kale can be added to any number of dishes for added vitamins and nutrients including soups, beans, sauteed vegetable or just eaten by itself. Consider the following recipes to get your kale on!

Sweet Kale Salad

 1 bunch of kale, chopped

A handful of raisins or dried cranberries

A handful of raw, unsalted pumpkin seeds

1 green apple, chopped

1 avocado, chopped

Olive oil

Celtic sea salt, pepper, coriander, cumin

Instructions:

1. Chop all ingredients and drizzle with olive oil and season with spices.

Tasty Kale Salad

 1 bunch of kale, chopped

1 avocado, chopped

1/4 sweet onion, chopped

Olive oil

Celtic sea salt, pepper, coriander, cumin

1 squeeze of lemon

*This is a very versatile salad, so add your favorite veggies and get creative!

Instructions:

1. Chop all ingredients and drizzle with olive oil and season with spices.

Bobby Flay’s Sauteed Kale

1 1/2 pounds young kale, stems and leaves coarsely chopped

3 tablespoons olive oil

2 cloves garlic, finely sliced

1/2 cup vegetable stock or water

Salt and pepper

2 tablespoons red wine vinegar

Instructions:

1. Heat olive oil in a large saucepan over medium-high heat. Add the garlic and cook until soft, but not colored.
2. Raise heat to high, add the stock and kale and toss to combine. Cover and cook for 5 minutes.
3. Remove cover and continue to cook, stirring until all the liquid has evaporated. Season with salt and pepper to taste and add vinegar.

Baked Kale Chips

1 bunch of kale

1 tbl. olive oil

1 tsp. red wine vinger (optional)

1 tsp. of seasoned salt

Instructions:

1. Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
   With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces.
2. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
3. Bake until the edges brown but are not burnt, 10 to 15 minutes.

Dehydrated Kale Crisps

1 bunch of kale

1 tbl. olive oil

1 tsp. red wine vinger (optional)

1 tsp. of seasoned salt

Instructions:

1. Take the recipe provided above and add to your dehydrator. Dehydrate until kale is crispy. Store in a zip loc bag.

Kale and Apple Smoothie

3/4 cup chopped kale, ribs and thick stems removed

1 small stalk celery, chopped

1/2 banana

1/2 cup apple juice

1/2 cup ice

1 tablespoon fresh lemon juice

*For a more creamy texture add an avocado

Instructions:

1. Place the kale, celery, banana, apple juice, ice, and lemon juice in a blender.
2. Blend until smooth and frothy.

It’s time to take advantage of the apple harvest and sip on something warm during the cold months. What’s better than a warm mug of apple cider? Those of you who are looking for an alternative to hot chocolate, take a look at this fresh and healthy choice.

What You Will Need:

•6 cup(s) of organic apple juice
•1/4 cup(s) of real maple syrup (you can use way less – let’s face it, apple juice is sweet on its own)
•2 cinnamon sticks
•6 whole cloves
•6 whole allspice berries (optional)
•1 orange peel, cut into strips (optional)
•1 lemon peel, cut into strips (optional)

Instructions:

1.Pour the apple juice and maple syrup into a large stainless steel saucepan.
2.Place the cinnamon sticks, cloves, allspice berries, orange peel and lemon peel in the center of a washed square of cheesecloth; fold up the sides of the cheesecloth to enclose the bundle, then tie it up with a length of kitchen string. Drop the spice bundle into the cider mixture. I’m not that concerned if it all sits in the broth loose – just be careful not to pour it into your mugs when you serve it.
3.Place the saucepan over moderate heat for 5 to 10 minutes, or until the cider is very hot but not boiling. You can leave it on the lowest simmer during a party.
4.Remove the cider from the heat. Discard the spice bundle. Ladle the cider into big cups or mugs, adding a fresh cinnamon stick to each serving if desired (I never do that part – it looks fancy and nice, but feels like a bit of a waste of a cinnamon stick – so it’s optional).

 Tomato Basil Soup

4 C. (8 to 10) tomatoes, peeled, cored and chopped, or 4 C. canned whole tomatoes, crushed
4 C. tomato juice and part vegetable stock or chicken stock
12 to 14 washed fresh basil leaves
1 C. heavy cream
1/4 pound sweet, unsalted butter
salt to taste
1/4 tsp. cracked black pepper

• In a blender or food processor, blend tomatoes and basil and add to a saucepan and simmer 30 minutes.
• Turn off heat and allow to cool for 15 minutes.
• Add cream and butter, while stirring.  

In all honesty, I must give credit where it is due and my recipe is based off of the La Madeline’s. However, it is my all time favorite, and no other tomato basil soup has matched this recipe. I hope you enjoy this as much as my family does.

Good things take time and this soup took all day to cook. The family kept buzzing around the kitchen wondering when it would be finished. Once I finally served the soup, my family sat around the table eating, munching on crusty bread and talking about the day. One thing I can say for this rainy day is that it got us all to slow down, catch up and enjoy eachother’s company. 

Ingredients:

• 1 tbls. oil
• 2 lbs. beef with bone in
• 1 gallon of water
• 1 cup of pureed or chopped tomatoes
• 1 beet, whole
• 5 carrots, peeled
• 1 onion, whole
• 3 garlic cloves
• 1 1/2 c. peas
• 1-2 tbls. herbs for seasoning (dill and oregano work well with this soup)
• Salt for seasoning

Instructions:

1. Flash fry the beef in oil for about 5 minutes on each side in order to seal up the meal. Add seasonings to each side.
2. Add water and remaining ingredients and bring to a boil. Then, lower temperature and simmer on a very low setting for 5-10 hours.
3. Allow to cool for an hour.
4. Remove the onion and beet if you have picky kids.
5. Take out the meat and vegetables and cut into bite size pieces. (This can be done ahead of time. I was just feeling lazy and decided to cut it after it was cooked).
6. Cook noodles in a separate pot and add to soup bowls individually.
7. Enjoy with some crusty bread on the side.

Pop’s Beer Bread

• 3 c. self rising flour
• 1 tbls. sugar
• 2 tbls. honey
• 1 bottle Samuel Adams Lager beer

INSTRUCTIONS

Mix in bowl with spoon.  Pout into greased bread pan and place into a warm oven for 15 minutes.

Remove from over and preheat oven to 375 F.

Cook for 40 minutes.

No Knead Beer Bread

• 3. flour
• 1/4 tsp. yeast
• 3. tsp. salt
• 1 c. water
• 1/3 c. beer (I used a Texas beer called Shiner Bock)
• 1 tsp. white vinegar

INSTRUCTIONS:

Mix all ingredients together and pour into bread pan.

Cover bread with plastic wrap. Allow bread dough to sit and rise for 2 hours.

Preheat oven to 425. Place bread pan with risen dough in oven and reduce temperature to 350. Bake for 55 minutes or until internal bread temperature is about 200 degrees.

My love for turnip greens has not changed in the 35 years that I have been eating them. What can I say? I’m a southern girl who loves her Pawpaw’s turnip greens. I have ventured out and experimented with other turnip green recipes, and have found ways to add variety with my favorite vegetable.   

To my surprise, the green leaves are a good source of vitamin A, folate, vitamin C, vitamin K and calcium, and the root is a good source of vitamin C. Turnip greens also contain a good supply of fiber (5 grams) and protein (5 grams).

Pawpaw’s Turnip Greens

• 1 lb. of turnip greens
• 5-6 turnip roots, quartered
• 1 onion, chopped
• a few slices of bacon,cooked with drippings reserved (cut into bite size pieces)
• Juice of 1 lemon
• Salt and pepper

INSTRUCTIONS:

1. Cook bacon and keep drippings.

2. Wash  turnips several time to get the “grit” off. Tear leaves from stems in bite size pieces. 

3. Clean turnips, peel and cut in quarters.  Place in large pot and fill halfway with water. Greens will greatly reduce while  cooking so don’t use too much water. Add lemon juice.

4. Chop onions and place in pot. 

5. Place bacon and drippings in the pot with the turnips and greens. 

6. Cook until tender.  Salt and pepper to taste.

Cornmeal Dumplings

• 1 cup all-purpose cornmeal
• 1/2 teaspoon salt
• 1 small onion, chopped
• 1 egg
• 2/3 cup liquid from cooked turnips

INSTRUCTIONS:

1. Mix all ingredients together.

2. Dipping by teaspoonfuls, gently roll batter in the palms of your hands into approximately 1-inch balls; drop into boiling turnip liquid.

3.  Make sure each dumpling is completely covered in liquid by shaking the pot gently; do not stir. Boil for about 10 minutes.

Tess’ Marinated Greens

Combine together:

• 1/8 c. virgin olive oil
• 1/4 c. apple cider vinegar
• 1 tsp. cayenne pepper (use less if you can’t stand the heat)
• 1/4 c. sun-dried tomatoes
• 1/4 c. scallions
• 1 large garlic clove, minced
• 1 tbls. diced onions
• 1 tsp. sea salt
• 1 tbls. feta cheese

INSTRUCTIONS:

1. Put it in a jar and shake it well.  Pour it over a bunch of washed turnips or collard greens. 

2. Toss it with our hands and then marinate it for two hours at room temperature. 

3. Turn the food over a few times while it’s marinating so all of the flavors hit all the greens.

4. Just before serving, add a tablespoon of feta cheese.

Making your own electrolyte powder is a low cost alternative to purchasing expensive sports drinks.  An added bonus to making your own electrolyte powder is it gives you complete control over the ingredients of the electrolyte drink.  Carrying the powders with you in your 72-hour bag, your vehicle, and even in your child’s back pack would be prudent especially during the summer months.  Using the correct proportions of water, salt, potassium salt and optionally baking soda, you can make a very effective electrolyte drink.  It will both rehydrate you as well as keep your electrolyte levels up to par. Let’s take a look at three recipes to make your own drink with electrolytes–two with sugar and one without:

Sugar Option 

This option is made with sugar: When you work out, your body does not only lose water and electrolytes, it burns energy as well. To make sure you can keep your activity level up, it is a good idea to add some kind of sugar to your drink.

2 quarts of water
5-10 tablespoons of sugar
1 teaspoon of salt
1 teaspoon of baking soda
½ teaspoon of salt substitute (potassium salt)
1 pack of sugar-free drink flavoring

Sugar-Free Versions

Sugar free: Although adding sugar to your drink will help you keep your energy levels up, it’s not a good option for everyone. People on a low-carb diet or people with diabetes, can choose a recipe that doesn’t add sugar to the electrolyte drink:

Version 1

1 quart of water
250 ml of orange juice (citrus juice is a natural source of potassium ions)
3 tablespoons of lemon juice
¾ teaspoon of salt

Version 2

2 quarts of water
1 teaspoon of salt
1 teaspoon of baking soda
½ teaspoon of salt substitute (potassium salt)
1 pack of sugar free drink flavoring
Artificial sweetener to taste

Rice and beans are the epitome of prepping staples. In many countries, rice and beans are equivalent to “our daily bread.” Every prepper from East to West have different varieties of these foods safely stored for a rainy day.

A Perfect Match

 These low cost preps are not only packed with nutrition, but are extremely versatile. Beans are packed with protein, iron, fiber, folate, antioxidants and vitamins. Rice is rich in starches and carbohydrates, and when beans are accompanied with rice, it makes a complete protein which provides all the amino acids needed to survive. One serving of beans and rice provides 19.9 g, or 40 percent of your daily vitamins.

Spice It Up!

As popular as these two preps are, many are concerned about food fatigue and are looking for ways to shake up the monotony in order to prevent culinary boredom. Because beans and rice are so versatile, adding any leftovers in from a previous meal is a way to experiment with different flavors and make good use of the food you have on hand. 

Having a wide array of recipes and spices may cut down on food fatigue if a person were living on these two staples long term. Spices such as cumin, garlic, oregano, sage, thyme, savory, dried peppers and parsley can create a full flavored meal. Many preppers have also stocked up on bulk spice combinations like taco seasoning, and pinto bean seasoning to flavor these favorite prepping staples. 

BREAKFAST

Berry Bean Blast

1 can (15 ounces) Navy beans or Great Northern beans or 1 1/2 cups cooked dry-packaged Navy beans or Great Northern beans, rinsed, drained
1 1/2 cups orange juice
2 cups quartered strawberries
2 to 3 tablespoons honey
1 1/2 teaspoons ground cinnamon
1/8 teaspoon ground nutmeg
6 to 8 ice cubes

Makes 4 servings (about 6 ounces each)

Instructions:

Process all ingredients, except ice cubes, in blender until smooth. Add ice cubes and blend until smooth. Serve in glasses.
TIP: Berry Bean Blast can be made 1 to 2 days in advance; refrigerate, covered. The drink will thicken in the refrigerator; stir in orange juice or cold water for desired consistency. Frozen strawberries can be used; if using frozen berries, ice cubes will not be needed.

Blueberry Bean Muffins

2 cans (15 ounces each) Red Kidney beans or 3 cups cooked dry-packaged Red Kidney beans, drained, rinsed
1/3 cup milk
1 cup sugar
1/4 cup butter or margarine, softened
3 eggs
2 teaspoons vanilla
1 cup all-purpose flour
1/2 cup whole wheat flour
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon cinnamon, ground
1/2 teaspoon allspice, ground
1/2 teaspoon cloves, ground
1 cup blueberries, fresh or frozen
3/4 cup pecans, chopped

(Makes 1 dozen)

Instructions:

Process beans and milk in food processor or blender until smooth.
Mix sugar and butter in large bowl; beat in eggs and vanilla. Add bean mixture, mixing until well blended. Mix in combined flours, baking soda, salt and spices. Gently mix in blueberries. Spoon mixture into 12 greased or paper-lined muffin cups; sprinkle with pecans.
Bake muffins in preheated 375-degree oven until toothpicks inserted in centers come out clean, 20 to 25 minutes.
Cool in pans on wire racks 5 minutes; remove from pans and cool.

Sweet Bean Pudding

1 can (15 ounces ) Navy or Pinto beans or 1 1/2 cups cooked dry-packaged Navy or Pinto beans, rinsed, drained
1 cup mashed cooked or canned sweet potatoes
1/2 cup plus 3 tablespoons packed light brown sugar, divided
2 eggs
2 tablespoons butter or margarine, melted
1/2 cup fat-free milk
1 teaspoon baking powder
1 1/2 teaspoons pumpkin pie spice
1/8 teaspoon salt
Grated rind of 1/2 orange
2 to 4 tablespoons chopped pecans

Makes 8 side dish servings (about 1/2 cup each)

Instructions:

Process beans, sweet potatoes, 1/2 cup brown sugar, and eggs in food processor or blender until smooth; add remaining ingredients, except 3 tablespoons brown sugar and pecans, and process until well blended.
Spoon mixture into lightly greased 1-quart casserole; sprinkle with remaining 3 tablespoons brown sugar and pecans.
Bake, uncovered, at 350 F. until browned and puffed, about 1 hour.

LUNCH AND DINNER

Chili Bean Snack Mix

2 cans (15 ounces each) Garbanzo beans or 3 cups cooked dry-packaged Garbanzo beans, rinsed, drained
Butter flavor cooking spray
4 cups toasted wheat, corn or rice squares cereal
2 cups pretzel goldfish or pretzel sticks
1 package (8 ounces) chopped mixed dried fruit (2 cups)
1 package (6 ounces) dried pineapple chunks (1 cup)
1/2 cup roasted pumpkin seeds
2 tablespoons reduced-sodium Worcestershire sauce
4 teaspoons chili powder
1 tablespoon onion powder
1 tablespoon paprika

(Makes 16 servings)

Instructions:

Dry Garbanzo beans well on paper toweling. Place beans in large skillet and spray generously with cooking spry. Cook over medium heat, stirring frequently, until they begin to brown, 8 to 10 minutes. Transfer beans to jelly roll pan and bake at 350 F. until browned and beginning to crisp on the outside, 20 to 25 minutes.
Transfer beans to large bowl; add cereal, pretzel sticks, dried fruit, pineapple chunks and pumpkin seeds. Combine Worcestershire sauce, chili powder, garlic and onion powder and paprika; add to snack mixture and toss to coat well. Spray mixture generously with cooking spray and toss. Transfer mixture to roasting pan.
Bake snack mix at 350 F. for 15 minutes, stirring every 5 minutes. Cool; store in air tight container at room temperature.
TIP: For a sweetened version of this recipe make snack mix as above, substituting 1 tablespoon honey and 1 tablespoon apple juice for the Worcestershire Sauce and 4 teaspoons ground cinnamon, 1 1/2 teaspoons ground nutmeg and 1 teaspoon ground allspice for the chili, garlic and onion powders and paprika.

Chick-Pea Patties

• one 20-ounce can chick-peas
• 1/2 c. onion, minced
• 2 tbls. butter
• 1 egg
• 2 tbls. parley, minced
• salt and pepper to taste
• dash of dried oregano
• 2 tbls. sharp cheese, grated
• 1-2 tbls. water (if needed)
• flour for rolling
• vegetable oil for frying

Makes 24 small patties or 12 larger patties

Instructions:

Drain and rinse chick-peas with cold water.  Mash with a fork or in a blender or food processor.  Saute onion in butter until soft and golden; remove from heat. Add chick-peas, beaten egg, parsley, salt, pepper, oregano, and grated cheese.  Add 1 to 2 tablespoons water, if necessary, to form soft mixture.  Shape into 2-inch patties.  Roll in flour and fry in oil until golden. 

Popeye’s Red Beans and Rice

• 2 c. red beans that have been soaked overnight (reserve liquid) or three cans of beans with 1 can of liquid reserved)
• 1/2 lb. of smoked ham hock
• 1 1/4 c. water
• 1/2 tsp. onion powder
• 1/2 tsp. garlic salt
• 1/4 tsp. red pepper
• 1/2 tsp. salt or to taste
• 1/4 tsp. fresh ground pepper
• 4-5 c. cook rice and drained

(Makes 4 servings)

Instructions:

Pour beans in a pan (reserve 1 can or 1 cup of beans for later) and add smoked ham hock in water. Simmer on medium heat for an hour until the meat starts to loosen from the bone. Remove from heat and cool until the hock is cool enough so the meat may be removed from the bone. Place the meat, beans and liquid in a food processor. To the mixture add onion powder, garlic salt, red pepper, salt. Process for only 4 seconds. Beans should be chopped and liquid thick. Now add the 3rd can of beans (or remaining 1 cup of beans) that have been drained of their liquid. Process just for a second or two you want these beans to remain almost whole. 

Pour beans over rice and enjoy.

 Black Bean Burgers

• one 16 ounce can black beans, drained and rinsed or 2 c. black beans soaked overnight
• 1/2 green bell pepper, cut into inch pieces
• 1/2 onion, cut into wedges
• 3 cloves of garlic, peeled
• 1 egg
• 1 tbls. chili powder
• 1 tbls. cumin
• 1 tsp. hot sauce
• 1/2 bread crumbs

Instructions:

If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet. In a medium bowl, mash black beans with a fork until thick and pasty. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans. In a small bowl, stir together egg, chili powder, cumin, and chili sauce. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

Bobby Flay’s Black Beans and Rice

• 2 c. white rice
• 2 cans of plain black beans w/ liquid or 3 c. dry beans that have soaked overnight
• 4 c. water
• 1-2 tbls. garlic, finely chopped
• 1-2 tsp. salt
• 1-2 bay leaves
• olive oil

(Makes 4 servings)

Instructions:

NOTE: These are meant to be cooked at the same time.

Place chopped garlic and salt into a mortar and pestle and grind into a paste.  If you don’t have a mortar and pestle you can pile up garlic on a cutting board, pour salt on top and smash with the back of a spoon.  Don’t worry too much if it doesn’t reach a consistent paste, we just want it all mixed together evenly.  Divide paste into two equal portions.  (The amounts of garlic and salt can be adjusted to taste.  I don’t suggest any less than the minimum in the ingredients of the dish will be bland)

Get a large pot for the rice and a medium saucepan for the beans.  Drizzle approx. 1 Tbs. of olive oil in each over high heat.  When oil is hot place a portion of the garlic paste into each pot and mix until garlic starts to brown.  Add rice into large pot and beans into saucepan.  Stir each to mix paste in.  Add the bay leaf to the beans, reduce heat to med-low and cover.  After stirring the rice for a minute or two in the pot to coat with oil add the water.  Stir again, reduce heat to med,  cover pot but leave small opening to prevent boil over.

Cooking times will vary with the rice so keep an eye out for it.  Mine usually takes around 20 minutes.  If you can’t see the liquid through the rice anymore try this trick:  Lick your finger and quickly touch the bottom of the pot (don’t leave it there).  Your listening for a sizzle.  If it sizzles, that means the water is gone and your rice should be ready.  For some scientific reason, it won’t sizzle if there’s still water in the pot.  My rice come out perfect every time with this trick. Once the rice is done remove from heat and fluff with a fork or serving spoon.  Remove the bay leaves from the beans and serve!

TIP: To add a little spice, put a little cayenne pepper into the bean pot or on individual servings. 

Recipes adapted from American Bean

Other great recipes for beans

Those of you who have stored flour know that it expires more quickly than storing wheat berries.  Therefore, to prevent bug infestations and expiration dates, begin using your stored flour. 

Here is a simple bread recipe that can be used.  It’s mellow and sweet; and is the best tasting wheat bread recipe I have found.

 Simple Wheat Bread

•  5 c. wheat flour (or 2 c. white flour and 3 c. whole wheat)
• 2 c. water (at 100 degrees)
• 1/3 c. sugar
• 1/3 c. honey
• 3 tbls. olive oil
• 4 tsp. yeast

(makes 2 loaves)

Instructions

Stir in yeast to water in a small bowl and set aside to allow yeast to activate.

Mix the rest of ingredients in a bowl except for flour.

When all ingredients are mixed, throw flour in and yeast/water on top and mix thoroughly.

Allow bread to rest and rise for about 2 hours (I use my microwave).

After bread has risen, punch bread down and knead dough about 2 minutes.  Shape dough to form 2 loaves. 

 Allow bread to rest in oven for another hour.  Hint* – Placing bread in oven with a bowl of hot water helps the dough rise faster. 

Cook bread at 400 degrees for 30 minutes.

Once the bread is removed from the oven, allow to cool for 10 minutes and enjoy!