ULTIMATE GUDE: 131 SURVIVAL FOODS
CHAPTER 3
PASTA & RICE
[thrive_custom_box title=”” style=”dark” type=”color” color=”#ffffff” border=”#ffffff”]Pasta
Italian is one of my favorite cuisines and I love pasta. There are so many types to choose from it’s great to experiment with and find which pasta works best with which sauce or meat.
Some of the types of pasta we can buy from the store include:
81) Spaghetti
82) Macaroni
83) Fusille
84) Cannelloni
85) Tagliatelle
86) Tortellini
87) Linguine
88) Lasagne
However, it wasn’t until I discovered fresh pasta that I fell in love.
Making your own pasta is easy and it tastes so much better that the dried store-bought packets. Plus it gives you an excuse to buy another hand-powered tool…a pasta machine!
How to make your own pasta:
You can pick up pasta machines from Ebay or Amazon for around $40-$80 and they make the job so much easier. I feel for Nonna’s of Italy making it all by hand, I guess if you have a survival and preparedness group you could all get involved!
Here is a great video which shows you how to make your own pasta:
Step 1
[responsive_video type=’youtube’ hide_related=’1′ hide_logo=’0′ hide_controls=’0′ hide_title=’0′ hide_fullscreen=’0′ autoplay=’0′]https://www.youtube.com/watch?v=ESz55eORW44[/responsive_video]
Step 2
[responsive_video type=’youtube’ hide_related=’1′ hide_logo=’0′ hide_controls=’0′ hide_title=’0′ hide_fullscreen=’0′ autoplay=’0′]https://www.youtube.com/watch?v=IKe3uatYLmo[/responsive_video][thrive_accordion_group title=”Making fresh pasta for 4 people”] [thrive_accordion title=”Tools” no=”1/3″ default=”no”]
- Pasta machine
- Bowl
- Spoon and Hands
- 50g semolina or durum wheat flour (plus more for dusting)
- 150g tipo (type) ‘00’ flour
- 2 Eggs
Step 1 – Combine both the durum wheat flour and the type ‘00’ flour to total 200g of flour
Step 2 – Crack in 2 whole egg and mix with a spoon until it beings to clump together
Step 3 – Continue to mix the dough with your hands to combine the flour and eggs into a ball
Step 4 – Place the pasta onto your work surface or cutting board and need with both hands, stretching the pasta away from you with one hand, and hold it in place with the other.
Step 5 – After 5-10 minutes you will be left with a silky, golden yellow ball of pasta which springs back when you touch with your finger
Step 6 – Wrap the pasta in cling and place in the fridge for 30 minutes – it will keep for up to 1 week if placed inside of a paper bag
Step 7 – Start to roll the pasta through your pasta machine, starting on the widest setting. Double the pasta over a few times to get the elasticity going
Step 8 – Repeat step 7 a few times, each time reducing the setting on your pasta machine to achieve the required thickness
Step 9 – Cook your pasta in a pan of boiling salted water (do not use oil) for 2-3 minutes max
[/thrive_accordion] [/thrive_accordion_group] [/thrive_custom_box] [thrive_custom_box title=”” style=”dark” type=”color” color=”#ffffff” border=”#ffffff”]89) Couscous
Couscous is a primarily North African dish which is very easy to store away for longer term preps and also easy to prepare. It is often used to accompany meat or stews and make a great mean if combined with vegetables such as carrots, peas, and potatoes.
Couscous is a semolina or bulgar wheat and is prepared by steaming or simply adding hot water if you buy the ‘instant’ store bought packets. If you opt for the plain ‘uncooked’ variety, your flavor options are only limited to what herbs and spices you have in your survival foods pantry!
One cup of Couscous contains 176 calories and 6g of protein, making it a lightweight alternative to rice and pasta.
[/thrive_custom_box] [/page_section] [page_section color=’#eff9e8′ textstyle=’dark’ position=’default’ shadow=’#e5f9d1′ padding_bottom=’on’ padding_top=’on’]CANNED GOODS
[thrive_custom_box title=”” style=”dark” type=”color” color=”#ffffff” border=”#ffffff”]90) Coconut Oil
Coconut oil is an amazing oil that all preppers should stock. Because of it’s high saturated fat content (which isn’t the cause of heart disease and high cholesterol as you may think), it keeps for a few years before going bad.
Because of it’s high-fat content, coconut oil provides a whopping 120 calories per tablespoon. So it is a vital and recommended survival food.
Coconut oil is also tolerant of high heat, unlike Olive Oil which is susceptible to oxidative damage when heated. As a rule of thumb, you should cook using coconut oil and use olive oil in cold foods such as salad dressings etc.
Also despite the name, coconut oil in no way tastes like coconut – so it will not spoil your food!
There are also 101 alternative uses for coconut oil, here is just a sample:
- Sunscreen
- Skin lotion
- Coffee creamer
- Toothpaste
- Baby cradle cap
- Soap
- chapstick
- Eczema
- Cracked skin
As you can see, coconut oil comes has many uses which would come in handy in a survival situation.
[/thrive_custom_box] [thrive_custom_box title=”” style=”dark” type=”color” color=”#ffffff” border=”#ffffff”]91) Krill Oil
Krill Oil is more than just a fad. Having seen it on Dr Oz and all those infomercials spouting it as the next miracle cure for every ailment…well lets just say that’s BS.
What Krill Oil IS good for is for maintaining a healthy heart and brain, regulating cholesterol and blood sugar levels and generally being rich in those omega 3 fatty acids which we all know are great for us.
The are actually not a food but a supplement, kind of like a vitamin tablet you would take every day such as vitamin c or cod liver oil.
Krill oil capsules have a typical shelf life of 3 years, so buying in bulk can reduce costs and if you use them daily you can replenish as you use them.
[/thrive_custom_box] [thrive_custom_box title=”” style=”dark” type=”color” color=”#ffffff” border=”#ffffff”]92) Pickled Okra
Okra isn’t for everyone. The okra pods have sort of a “goo” on the inside some people use that to its advantage for things like stews or gumbos.
The pickled versions don’t have any of the sliming this at all. They’re just tart in crisp and crunchy all the things you would expect in a pickle.
The first time I saw a pickled okra it was a convenient store in southern Georgia.
It didn’t look good to me at the time. Fast forward a couple years when I developed a more refined palette…I saw these pickled treats at a vegetable stand.
I bought a jar and the rest is history. It turns out that pickled pickled okra really hits the spot if you’re in the mood.
The great thing is that okra grows like a weed in the right regions like the southern US. And even if you were in a Northern climate the long summer days provide plenty of growing time for okra.
So if you have the opportunity to grow okra you may have a large bounty that you can pickle and save for leaner times. Okra has some rich nutrients that you may not be able to get elsewhere, like vitamin C, folic acid, potassium and magnesium.
[/thrive_custom_box] [thrive_custom_box title=”” style=”dark” type=”color” color=”#ffffff” border=”#ffffff”]93) Pickles
Pickles can provide some variety in flavors in a survival situation.
One of the nice benefits about pickles is that they have a salty and acidic environment within their storage container. That means Their shelf life can be quite long.
If you’re considering store-bought pickles the shelf life may only be a 1 – 3 years, but if you make the pickles yourself and store in a cooler temperature like a cellar then the shelf life can be much longer.
How long? It could be over five years or more, depending on the storage environment.
Pickles that have spoiled will usually have some visual signs, like discoloration.
Something brown or black on the pickles or on the surface of the pickle liquid. Or if your jars have domed or rounded lid you know that something has gone wrong in the sealing or pickling process and you should not eat those pickles.
[/thrive_custom_box] [thrive_custom_box title=”” style=”dark” type=”color” color=”#ffffff” border=”#ffffff”]94) Vinegar
Vinegar is a key ingredient in our preps and since you’re reading this and interested in survival I am sure you’ve heard of the term canning before?
Canning involves preserving food inside of glass jars or cans. In the case of vegetables, vinegar is the ingredient that does the actual preserving for us and means we can eat food that would have otherwise deteriorated a long time ago.
Food that has been preserved in vinegar can last years in the panty, often 5-10 years+.
Other uses for vinegar include salad dressing and marinades. However there are many different uses for vinegar outside of the kitchen.
Vinegar has been found to be great for:
- Washing fruits and vegetables
- As a household cleaning agent
- Removing wallpaper
- Unclogging drains
- Polishing silver, copper and brass
Most of the applications above call for the vinegar to be diluted with water beforehand due to the high acid content of vinegar.
Some of the other types of vinegar you can stock are:
- Apple cider
- Balsamic
- Coconut
- Date
- Distilled
- Kombucha
- Malt
- Red
- Rice
- Sherry
- White
- Wine
95) Vanilla Extract
Vanilla extract? I know what you’re thinking…
“Are we prepping to bake cookies?”
Vanilla extract is definitely a “nice to have”, not a critical item.
If you have the space and the resources, why not keep an item like vanilla extract in your emergency pantry, right?
It obviously would not be something that you use every day. But vanilla extract could come in handy for special occasions, like if you needed to celebrate a birthday for a family member.
In addition you may be able to add some variety to help raise morale in your family unit during tough times.
Pure vanilla extract can be expensive at the grocery store.
You can make your own for way cheaper and it’s remarkably simple. You basically just need some vodka vanilla beans.
It’s easier to see the process instead of read it – check out the video below.
[responsive_video type=’youtube’ hide_related=’1′ hide_logo=’0′ hide_controls=’0′ hide_title=’0′ hide_fullscreen=’0′ autoplay=’0′]https://www.youtube.com/watch?v=gw0XEy5jK8s[/responsive_video] [/thrive_custom_box] [thrive_custom_box title=”” style=”dark” type=”color” color=”#ffffff” border=”#ffffff”]96) Sauerkraut
I know sauerkraut is nothing to get excited over, after all it’s just cabbage right. However adding it to your food preps is a great idea as it has a very long shelf life and brings a new dimension to rehydrated veggies and canned meat dishes.
As sauerkraut has been fermented and preserved it will typically last for years.
Some of the other benefits of sauerkraut include:
- Great source of vitamins and minerals
- Has been used to treat stomach ulcers
- Used to treat canker sores
- Inhibit the growth of cancer cells
As with most of my food stores, I try to make my own where necessary. Making your own sauerkraut is really easy.
[responsive_video type=’youtube’ hide_related=’1′ hide_logo=’0′ hide_controls=’0′ hide_title=’0′ hide_fullscreen=’0′ autoplay=’0′]https://www.youtube.com/watch?v=AAByu1Lb8GM[/responsive_video][thrive_accordion_group title=”Homemade Sourkraut Steps”] [thrive_accordion title=”Ingredient” no=”1/3″ default=”no”]
- Cabbage (Red or Green)
- Salt (Sea or Rock)
- Knife or food processor
- Food grade bucket with lid
- Grater
- Plate
- Weight (pestle or large wine bottle)
Step 1 – Prepare your cabbage by removing outer layer of leaves and the ends
Step 2 – Slice the cabbage in half and remove the cores
Step 3 – Thinly slice or grate the cabbage and add to your bucket
Step 4 – Add salt in batches and stir well – you can add a little water to help the fermentation process
Step 5 – Add plate on top of salted cabbage and place weight on top of plate to compress
Step 6 – Place the lid over the top of the bucket to keep out dust and oxygen
Step 7 – Let nature take its course and store the bucket in some place cool and dark
[/thrive_accordion] [/thrive_accordion_group]Check in from time to time and you will see the water/brine start to come out of the cabbage until this completely covered. This is then it is about ready to can and store.
[/thrive_custom_box] [thrive_custom_box title=”” style=”dark” type=”color” color=”#ffffff” border=”#ffffff”]97) Tomato Paste
Tomato paste is often used to thicken up sauces and provide great depth of flavour.
By making your own tomato paste you will know exactly what has gone into your your food, which is more than can be said for the store bought varieties, which often add sugar and salt to make last longer.
How to make tomato paste:
This one is for those of you who like to cook and make you own things. It takes a while to get to the finish product, but most of that time is spent waiting and relaxing!
[responsive_video type=’youtube’ hide_related=’1′ hide_logo=’0′ hide_controls=’0′ hide_title=’0′ hide_fullscreen=’0′ autoplay=’0′]https://www.youtube.com/watch?v=vfZ7XYWEuGA[/responsive_video][thrive_accordion_group title=”Homemade Tomato Paste Steps”][thrive_accordion title=”Homemade Tomato Paste Steps” no=”1/1″ default=”no”]
Step 1 – Bring 1 pan of water to the boil
Step 2 – Prepare another pan of cold water
Step 3 – Wash and prepare your tomatoes and score an “X” in the bottom of each tomato
Step 4 – Place tomatoes into boiling water and cook until the skin starts to peel away
Step 5 – Add the cooked tomatoes directly into the cold water for 10 minutes to stop the cooking process
Step 6 – Remove the core and the skins from the tomatoes and add to a blender
Step 7 – Blend the tomatoes into a sauce and then pour into a food grinder and process to remove all of the seeds (you could do this using a sieve by pressing the tomatoes sauce through and leaving the seeds)
Step 8 – Add 1 teaspoon of salt to the sauce for every 5 tomatoes used
Step 9 – Add no more than 1 inch of sauce to a large pan and bring to the boil
Step 10 – Once at a boil, bring the temperature back down and simmer the sauce and stir frequently
Step 11 – You can leave the sauce to reduce down for 3-5 hours, checking regularly and stirring
Step 12 – After 3-5 hours you should will left with a really nice, silky tomato paste
[/thrive_accordion][/thrive_accordion_group]To store your paste either add to small containers and freeze, or you can even use ice cube trays to make smaller serving portion sizes.
[/thrive_custom_box] [/page_section] [page_section color=’#92bedb’ textstyle=’dark’ position=’default’ shadow=’#92bedb’ padding_bottom=’on’] [thrive_custom_box title=”” style=”dark” type=”color” color=”#ffffff” border=”#ffffff”]Canning
We’ll explore a couple areas around canning. Cans you get at the grocery store, i.e. mass produced, and home canned goods.
First, canned goods made by big facilities for food production companies will be fine in many cases. In fact, most canned goods can last for many years depending on the specific food and storage environment.
In general, you should look at the can then check the expiration date.
Simple, right?
It’s usually one or more years.
You can stock your emergency pantry with canned goods. And, take the canned goods from your emergency pantry and put it into your normal, kitchen pantry.
Whenever you get new items you can put the new inventory into the emergency pantry to keep the cycle going.
This is a first in, first out approach, also called FIFO. That way you can keep relatively fresh food in your emergency pantry.
The second area is home canning. Home canning helps preserve fresh foods for longer. Fresh foods will spoil or lose quality for several reasons:
- Bacteria, molds, and yeast may start to take hold on the fresh food.
- The food may have natural enzymes that accelerate the spoiling process.
- Foods may oxidize – That is they react with oxygen and darken in color.
- Or, they may lose moisture.
When you can an item you do need to make sure
- You using fresh food.
- Hot process a lot of the foods.
- Adding acids like lemon juice or citric acid or vinegar to the foods (especially meats and other low acid foods).
- Using high-quality jars and lids to ensure a proper seal.
If you follow the right process for the right foods, then you’ll be able to store these canned goods and preserve them for much longer than any of the fresh foods.
If you follow the right process then you’ll avoid issues that may arise with can’t foods, like botulism. The key thing to consider is whether or not the food item it’s classified as low acid or not.
Here’s a short section from National Center for Home Food Processing and Preservation (NCHFP) at the University of Georgia…
I can’t say it any better than they have below:
Low-acid foods have pH values higher than 4.6. They include red meats, seafood, poultry, milk, and all fresh vegetables except for most tomatoes. Most mixtures of low-acid and acid foods also have pH values above 4.6 unless their recipes include enough lemon juice, citric acid, or vinegar to make them acid foods. Acid foods have a pH of 4.6 or lower. They include fruits, pickles, sauerkraut, jams, jellies, marmalades, and fruit butters.
Botulinum spores are very hard to destroy at boiling-water temperatures; the higher the canner temperature, the more easily they are destroyed. Therefore, all low-acid foods should be sterilized at temperatures of 240° to 250°F, attainable with pressure canners operated at 10 to 15 PSIG.
Here is a quick overview of the canning process:
[responsive_video type=’youtube’ hide_related=’1′ hide_logo=’0′ hide_controls=’0′ hide_title=’0′ hide_fullscreen=’0′ autoplay=’0′]https://www.youtube.com/watch?v=uMUFIkg39oM[/responsive_video]
Here are some canned foods to consider…
98) Canned Vegetables & Fruits
Canning a great way to preserve crops that you grow or harvest. I know I’ve had huge tomato or pepper yields from my home garden. So many fruits and vegetables that it’s more than a family could eat.
So can your fresh foods so you can have it during fall or winter. This is a HUGELY valuable skill to have in a long term survival or emergency situation.
If you don’t have a garden the mass produced canned items can be staples in your emergency pantry.
99) Canned Beets
They hold up pretty well to the canning process. They can be added to salads or consumed alone.
100) Canned Corn
This is a staple in my household. Corn stands up on its own any can be added to soups, stews, casseroles, etc.
101) Canned Green Beans
The canned variety is not nearly as good to my palate has fresh green beans. But in the winter canned green beans will do just fine.
102) Canned Peas
I feel the same about peas as I do green beans. Canned peas are good when there aren’t any fresh peas available.
103) Canned Mushrooms
I’ve never grown mushrooms myself but the mass produced varieties do make a nice addition to some salads, stews, or casseroles.
104) Canned Tomatoes
I normally prefer fresh tomatoes. But I actually find canned tomatoes can be of higher quality than many of the fresh varieties that I find at my local grocery store. The canned tomatoes are the perfect level of ripeness almost every time.
104) Canned Peaches
Canned peaches are great, and I remember them from school lunches when I was a kid. It’s a great way to preserve a large bounty of fresh peaches.
106) Canned Pineapple
Most of us don’t live in an area where pineapples grow natively so we will be considering the mass produced version of canned pineapple. (I’m jealous if you live in a place for pineapples grow naturally, like Hawaii!) In an emergency, situation canned pineapple can be a nice source of sugar or might be saved for a special occasion.
Canned Meats
In almost all cases canned meats or not as flavorful or enjoyable as your fresh counterparts. However, in almost all cases, canned meats are awesome sources of protein. Some canned meats can be quite lean while others might be filled with calories from fat – which is not necessarily a bad thing. Fat has a lot of energy and can help you feel full and satisfied.
Here are a few choices in literally what I have on my shelf in both my kitchen and emergency pantry.
107) Canned Chicken
108) Canned Tuna
109) Canned Salmon
110) Canned Tuna
111) Canned Sardines
[/thrive_custom_box][/page_section] [page_section color=’#eff9e8′ textstyle=’dark’ position=’default’ shadow=’#e5f9d1′ padding_bottom=’on’ padding_top=’on’] [thrive_custom_box title=”” style=”dark” type=”color” color=”#ffffff” border=”#ffffff”]Bouillon Cubes
Chances are you already have these in your store cupboard. Bouillon cubes are a dehydrated stock that as a handy ingredient inside of the kitchen. I also add them to my homemade MRE’s and dehydrated trail food to add extra flavour.
They store very well if kept away from heat and humidity. They are safe to consume after many years, however their flavour and intensity may deteriorate over time.
Bullion cubes come in a variety of flavors:
112) Chicken
113) Beef
114) Vegetable
115) Lamb
These small cubes can make a warming drink or soup on cold days. just add some dehydrated veggies, boiling water and let the veg rehydrate for 10-15 minutes.
They make a great addition to your bug out bag and are great food for when you are ‘on the go’.
116) Pasta Sauce
With pasta being one of our top recommended survival foods, eating it without any sauce would be tough going. Each time I visit the supermarket I pick up at least 2 jars of tomato sauce to add to my preps.
I use the rotation system, so they go to the back of the cupboard and I use those at the front next. It’s a great system that ensures we have pasta sauce when we need it.
The chances are during a SHTF scenario you won’t have a lot of time to cook, nor will you have lots of ingredients. This is where pasta sauce comes in.
It’s quick and easy to heat up and just spoon over pasta, rice or even meat.
How to make your own pasta sauce:
Check out this great video from Linda on homemade and canned pasta sauce.
[responsive_video type=’youtube’ hide_related=’0′ hide_logo=’0′ hide_controls=’0′ hide_title=’0′ hide_fullscreen=’0′ autoplay=’0′]https://www.youtube.com/watch?v=IuLQ0iqq_Rw[/responsive_video] [/thrive_custom_box][/page_section] [page_section color=’#92bedb’ textstyle=’dark’ position=’default’ shadow=’#92bedb’ padding_bottom=’on’]Nuts and Seeds
[thrive_custom_box title=”” style=”dark” type=”color” color=”#ffffff” border=”#ffffff”]Nuts
Nuts are great for you, they contain lots of protein are low in carbs and have plenty of the good fats (Omega 3).
There is a downside to storing nuts, and that is their high fat content. As you know, fat will go rancid over time and as such they will only store for up to a month at room temperature.
We can increase their shelf life considerably by placing them into an airtight container and storing in the fridge for up to 6 months or the freezer for 12 months.
Some of the types of nuts you should store include:
In order of calories per 1 oz serving
117) Macadamia – 204 calories
118) Pecans – 196 calories
119) Pine Nuts – 188 calories
120) Brazil – 186 calories
121) Walnuts – 185 calories
122) Hazelnuts – 178 calories
123) Almonds – 163 calories
124) Peanuts – 159 calories
125) Pistachios – 159 calories
126) Cashew – 157 calories
Not all nuts however are created equal. Peanuts for example are less than desirable where your nutrition is concerned.
Here’s a snippet from MarksDailyApple.com
Peanuts are often said to have the highest concentration of aflatoxins, and they are among the most heavily (pesticide) sprayed food grown
So peanuts are high in Omega-6 which is we already have plenty of in our diets as it is. There is a reason that peanuts are substantially cheaper than the others!
Still when it comes to a survival food and just general everyday snacking, nuts are a great source of protein and good fats. Far better than the trans-fat laden alternatives we have available to us today.
There are a ton of foods you can make with nuts and plenty of recipes out there. Some of my favorites are:
- Peanut Brittle
- Trail Mix
- Nut Butters (I love almond butter)
Seeds
Nuts and seeds go together very well as a survival food. They are both portable and convenient and are a great snacking option and can provide that boost of energy just when you need it.
Much like nuts, keeping seed in an airtight container in the fridge or freezer will greatly extend their shelf life.
Some of the types of seeds you should store include (calories per 1oz serving):
127) Flax – 150 calories
128) Sesame – 160 calories
129) Pumpkin – 151 calories
130) Chia – 137 calories
131) Sunflower – 164 calories
Making your own nut & seed mix is a great way to add a diverse set of flavors, textures and indeed a high dosage of energy giving calories.
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Go To: INDEX | CHAPTER 1 | CHAPTER 2
[page_section color=’#eff9e8′ textstyle=’dark’ position=’default’ shadow=’#eff9e8′ padding_bottom=’on’ padding_top=’on’]Download a PDF Version of this Guide
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