Emergency Food Recipe Of The Week #10: Tomato Pesto Bean And Shrimp Salad

photo source: busycooks.about.com

This is it. The moment I’ve feared ever since discovering the emergency food recipes on busycooks.about.com. This is the last recipe left untested by me, so I thought it’s time I’d give it shot.

It’s a tomato pesto bean and shrimp salad. I’m not crazy about pesto, especially tomato pesto, but I’ve got to admit… I actually liked this salad. And so did our friends’ kids, and they are very picky when it comes to food.

So this is the proof that you can make great meals with emergency food that even your kids or grandkids will eat. And very healthy, too.

You may not know this, but shrimps have no less than 10 health benefits, according to HealthMad. Here they are:

#1: It helps fight cancer

“Every 85 g (8oz) of steamed shrimps can provide the body with 48% of the DV of selenium. Lack of selenium in the body has been linked to the incidence of many types of cancer, including prostate.”

#2: It keeps skin, hair and nails healthy and beautiful

“The most expensive shampoo and lotion will be useless to hair and skin without the adequate supply of protein in the body. Protein is a vital part of every living tissue and shrimps are excellent sources of this mineral.”

#3: It prevents anemia

“Shrimps are rich in vitamin B12, a nutrient which supports the production of red blood cells and help prevent pernicious anemia.”

#4: It gives you energy

“Fatigue and weakness may indicate low levels of iron in the body. Iron is an essential nutrient needed for energy and vitality and shrimps are rich with this mineral.”

#5: It keeps your bones strong

“These crustaceans are loaded with phosphorus. Calcium and phosphorus are the two chief nutrients which work closely together to build strong bones and teeth.”

#6: It helps process fats

“Niacin (vitamin B3) helps process fats, carbohydrates and protein and turns it into energy. Shrimps can provide a good amount of this essential vitamin.”

#7: It helps fight depression

“Just like fish, shrimps can also supply omega-3 fatty acids. Study participants have shown that omega-3’s offer powerful protection against depression and may help improve mood to those who are already suffering from the disorder.”

#8: It improves prostate health

“Preliminary studies have shown that zinc slow down prostate cancer cell growth. Eating shrimps will add to the body’s needed daily value of this mineral which is only 10-15 mg.”

#9: It keeps thyroid healthy

“Shrimps can contribute to thyroid health through its supply of copper.”

#10: It helps stabilize blood sugar levels

“These scrumptious seafoods are also good sources of magnesium, which studies suggest can help prevent the development of type 2 diabetes”

Now let’s see what you need for this recipe:

• 1/2 cup dried tomato pesto mix

• 1/4 cup olive oil

• 1/4 cup tomato juice

• 1/4 cup grated Parmesan cheese

• 2 tablespoons evaporated milk

• 1 (15-ounce) can butter beans

• 1 (15-ounce) can Great Northern Beans

• 3 (6-ounce) cans medium shrimp, drained

• 1 green bell pepper, chopped

• 1 red or yellow bell pepper, chopped

• 1 (14-ounce) can diced tomatoes, drained, reserving juice

You’ll also need a large bowl, where you’ll throw in the pesto mix, olive oil, tomato juice reserved from the drained tomatoes and Parmesan cheese. Mix it well, then add evaporated milk and stir. Then let it stand for 5 minutes.

Next, you can add the remaining ingredients, using fresh vegetables (if you have any at hand. Last thing on the To do list: stir to coat.

Now you can enjoy this wonderful salad with your family. Hope you’ll like it.

By Anne Sunday

Emergency Food Recipe Of The Week #9: Artichoke And Chickpea Salad

photo source: www.vegetariantimes.com

As busycooks.about.com puts it: “Did you ever think you could eat gourmet food during a natural disaster?” Honestly, no. The way I imagine cooking in times of disaster or crisis is trying as much as possible to keep your regular meals, perhaps a bit less tasty because you have to replace some fresh ingredients with canned foods or dry vegetables and fruit.

But never have I thought you could cook fancy gourmet meals with the things you find in your stockpile. Well, now I know it’s possible and I want to show you how to make an amazing artichoke and chickpea salad, too. Best thing about this recipe: you don’t have to use all the ingredients on the list, so if you’re missing a couple of things, it’s ok.

But first, let me show you why this salad is worth preparing. Here are just some of the benefits you’ll get from the main ingredients:

HealthDiaries give us 8 good reasons to eat artichokes:

1. They’re High In Antioxidants

A study done by the USDA found that artichokes have more antioxidants than any other vegetable and they ranked seventh in a study of the antioxidant levels of 1,000 different foods.

2. They Prevent And Even Treat Cancer

Studies done with artichoke leaf extract have found that they induce apoptosis(cell death) and reduce cell proliferationin many different forms of cancer, including prostate cancer, leukemia, and breast cancer. An Italian study found that a diet rich in the flavanoids present in artichokes reduces the risk of breast cancer.

3. It’s Good For The Liver

Thanks to cynarin and another antioxidant, silymarin, artichokes are very beneficial to the liver. Studies have found they may even regenerate liver tissue. Artichokes have long been used in folk and alternative medicine as a treatment for liver ailments and the scientific studies are now proving them to be correct.

4. It Reduces Cholesterol

Ingredients in artichoke leaves have been shown to reduce cholesterolby inhibiting HMG-CoA reductase. They raise good cholesterol (HDL) and lower bad cholesterol (LDL).

5. They’re High in Fiber

One large artichoke contains a quarter of the recommended daily intake of fiber. A medium artichoke has more fiber than a cup of prunes.

But what about chickpeas? Can they keep up?

Elements4Health give us 3 BIG reasons to include chickpeas in our meals:

1. They Reduce Cholesterol

The fiber in chickpeas helps to decrease blood cholesterollevels. 47 participants took part in a study to compare the effects of a chickpea-supplemented diet and those of a wheat-supplemented diet on human serum lipids. The inclusion of chickpeas in the diet resulted in lower serum total and LDL cholesterol levels.

2. They Prevent Diabetes

Preliminary evidence suggests the consumption of chickpeas may be beneficial for correcting dyslipidaemia (when the concentration of cholesterol or lipids in the blood exceeds normal limits), and preventing diabetes.

Regular consumption of pulses such as chickpeas may reduce risks of coronary heart disease.

However, if you’re prone to developing kidney stones, try not to eat chickpeas too often, as they contain oxalate.

Now let’s get to the recipe. According to busycooks.about.com, here’s what you need for 4 servings:

• 6 oz. jar marinated artichoke hearts
• 1/4 cup chopped fresh parsley OR 1 Tbsp. dried parsley flakes
• 2 Tbsp. extra virgin olive oil
• 2 Tbsp. white wine vinegar
• 1 clove garlic, minced
• 1/2 tsp. dried oregano
• 1/4 tsp. each salt and pepper
• 2 (18 oz.) cans chickpeas, drained and rinsed
• 1/4 cup grated Parmesan cheese

Now drain the artichoke hearts, but keep the liquid in a separate bowl. Slice the artichokes thinly and set them aside. Then, whisk the liquid with parsley, vinegar, oil, garlic, oregano, salt, and pepper.

It’s time to add the sliced artichoke hearts, the chickpeas, and Parmesan cheese. Gently toss.

That’s it. You’re done with the preparation. Now you can eat it as a salad or as a sandwich filling, as you wish. Enjoy!

More emergency food recipes on: www.myfamilysurvivalplan.com.

Emergency Food Recipe Of The Week #8: Mango And Black Bean Salsa

photo source: www.twopeasandtheirpod.com

Two days ago, I was checking my food stock for soon-to-expire items and I found three mango cans about to go off. I just love mango, so it would have been a pity to just throw it away. But you can’t eat three whole cans of mango, either…

So I thought of making a giant fruit salad, but I wanted something really tasty, so I searched busycooks.about.com, like I usually do. But what I found there was even better than my fruit salad idea.

It was a mango and black bean salsa that caught my eye the second I scrolled down that page. Love at first sight! Now, I love surprising combinations when it comes to food. But if you find it a bit strange to put mango and black beans on the same plate, here’s what you should know:

According to benefitsofmango.com (yes, this site actually exists!), mango is well known for:

• Burning fat. At least that’s what researchers from Oklahoma State University said after feeding mango to overweight mice. My wife swears by it, as well, so the effects are not limited to rodents. You can try it out yourself and see the results.

• Improving heart health. A recent study reveals that eating 200 grams of mango a day for a month can keep cardiovascular risk under control.

• Preventing cancer. Researchers from Texas A&M University found polyphenols in mangoes. These are known for inhibiting the growth of some cancer cells.

• Keeping you young. Antioxidants protect your body against cell damage (the #1 cause for looking old).

• Improving your immune system. There are lots of healthful carotenoids in raw mango. What’s so special about these carotenoids is they’re a great source of Vitamin A, which can improve your immune and reproductive systems. And your sight, of course.

But what about black beans? Can they live up to the benefits of mango? Here’s what I found on healthmad.com:

• They keep you young as well. Black beans have the highest levels of antioxidants of all of the common beans tested, as much as the antioxidant-rich cranberry (and even more than mango).

• They help you lose weight. And that’s due to the high amount of fiber. Actually, they’re so high in fiber, that one cup one cup of black beans provides over half of the recommended daily requirement. They’re particularly rich in soluble fiber, that helps you lower LDL cholesterol and stabilizes blood sugar levels.

• They also prevent and even cure impotence in older men. That’s due to molybdenum, a trace mineral that’s found in black beans.

• They keep your blood healthy. Black beans are rich in magnesium and iron to help maintain healthy red blood cells.

• They protect your heart. Folate, or Vitamin B6, protects your heart against diseases.

So now I’m hoping I convinced you why mango + black beans is the winner combination and I can proceed to the recipe. Here’s what you need to make a delicious salsa (that can also be served as a salad) for 4 to 6 people:

• 15 oz. can black beans, rinsed and drained
• 11 oz. can corn with peppers, drained
• 15 oz. can mango slices, cubed
• 1/4 cup minced onion
• 1/4 cup oil and vinegar salad dressing

Preparation could not get simpler: in a bowl, combine all ingredients and toss to coat. That’s it. And it only takes 5 minutes to make it!

You can serve it as an appetizer with crackers or tortilla chips, or as a side salad. You can add other things, too, like canned tuna, salmon, or chicken.

For more delicious emergency food recipes, visit www.myfamilysurvivalplan.com.