Whole Grains Save the Day

When I was battling a period of severe low energy, I found that I had this overwhelming feeling in my heart that if I could just find some whole grains such as wheat, grind it myself and make my own bread that it would give me the strength to recover. I drove around town asking around if anyone knew where to buy whole wheat kernels. I found the local LDS cannery where they sell whole grains, wheat, rice and oats. I filled my car with 25-pound bags of each—more than enough for a year or more and I spent less money than I would have normally spent on groceries for the week!

Whole Grains Save the Day!

As I began to muster the energy to open the first bag of wheat and grind my first batch of flour I noticed a lift in my energy just touching these whole grains. After filling the house with wholesome aromas of fresh whole grain bread and eating whole grain waffles that I made myself, I found an instant change in my health and vitality. All of my symptoms dropped off within a week. It was miraculous.

Even now, whenever I eat whole grains I feel a surge of strength like I could lift something heavy. I feel like mighty woman! I have added grains like quinoa, millet and barley.  When I have time I soak the grain overnight to bring it to life. The grain sprouts and becomes a vegetable instead of a dormant grain that is difficult to digest. Sprouting increases the nutritional value.

Just changing from store-bought white bread to store-bought whole wheat bread is a huge step towards a healthier diet. The nutritional value of whole wheat bread is 150 times more than white bread due to the fact that white bread has been made from white flour that has been stripped of nutrients and treated with bleach to make it white. If there is so much more nutritional value in store-bought whole wheat bread think how much more there is in homemade whole wheat bread made from sprouted wheat!

 

Healthy Breakfast CookbookOur Waffle Mix is by far the fastest and simplest way to start eating freshly ground whole grains TODAY. You will find this recipe in Project 2 -Healthy Breakfasts. These recipes start with whole grains that can be sprouted and ground to make the most complete and nutrient-rich flour known to man.

 

 

Healthy BreadsWhole Grain Breads

More detailed instructions for making your own whole grain sprouted wheat flour for bread and meals like pizza, calzones, chalupas and more are in Project 4 – Healthy Breads.

 

Order whole grains and specialty ingredients from our online grocery store by clicking on SHOP and get started today!

 

 

 

 

 

 

 

Healthy Food Storage Organization

Food Storage is Financial Planning

I can make the case that food is the best financial planning to prepare ourselves for a financial crisis.  Many financial experts in America predict the crash of the dollar and the coming of a depression worse than anything we have seen before.  Each one suggests financial strategies to prepare for these possibilities; Buy gold. Invest in the stock market.  Buy other precious metals.

Whole foods that spring from the ground also happen to be the same foods that store for long periods of time; nuts, grains, seeds, beans, dehydrated fruits and vegetables.  The closer we live by a whole foods diet, and the more of these foods we store, we not only protect ourselves from heart disease, diabetes and other illnesses, but we also ensure we survive in the event of a true financial crisis.  Food Storage is true financial planning.

Can you eat gold? Can you feed your children stock market investments?  Only if there are others who have the money to buy your gold and only if there is food available to buy at that time, two factors you have little or no way of guessing. Invest in food now while these foods are available at fair prices.

 

Food Storage is an Investment

In the event of a true financial crisis, food prices may skyrocket.  Can you ever have too much food stored?  Will there ever be a time when you, your loved ones, your friends and neighbors, and other hungry people will not need quality whole foods?

Food storage is the one investment that will always keep its value. Since the 1950’s food prices have steadily risen, so having the basic foods stored in large amounts will always make sense, especially when you understand that foods that store for long periods of time, nuts, seeds, beans, grains, are also the foods that the cells of your body must have for optimum health and ultimate energy. During a true financial crisis you will need your health and your energy more than ever before. Food storage is the only financial planning that also ensures the survival of your loved ones at the same time.

Calculating Multi-Grain Bread

Multi-grain recipes may use at least 60% wheat and 40% other grains, because wheat contains the elasticity that holds the bread together and allows it to rise. Without that elasticity the bread will be very dense and crumbly. For the multi-grain recipe in this cookbook we mix equal amounts of the six grains listed to make Ezekiel Mix and then we combine this mix with wheat in a ratio of 40-60. I store each grain separately so that I can use them in other recipes such as hot cereal or mild grain drinks. If we total up a 4-gallon bucket of each of the six grains we have 24 gallons of assorted grains to use in bread recipes. Using the calculations above, we needed eight 4-gallon buckets a year to make one recipe of bread a year. For multi-grain bread we would use 40-60 ratio which amounts to about five buckets of wheat and three buckets of other grains. Since we have six buckets of other grains we know that we have enough for two years of multi-grain bread recipes once a week.

Whole Grains and Breads

GRAINS

Experts recommend 300 lbs. of grain per adult for a one-year supply. Sixteen buckets of grain add up to 300 pounds. I chose to store 10 buckets of wheat plus one bucket of each of the grains listed.

CALCULATING BREAD FOR ONE YEAR

Our wheat bread recipe calls for 10 cups of whole wheat flour. Ten cups of whole grain grinds to make a little more than 10 cups of flour.  The extra can be useful when shaping and kneading the bread.

10 cups of grain per bread recipe = Makes 3 loaves.

1 recipe of bread per week = 52 recipes a year = 520 cups

520 divided by 16 cups per gallon = 32 gallons of grain

32 gallons divided by 4-gallon buckets = 8 buckets a year

1 recipe a week = 8 buckets a year

2 recipes a week = 16 buckets a year

3 recipes a week = 24 buckets a year

Calculating Wheat in #10 Cans

If you have already purchased wheat in #10 cans, these calculations can still help. One #10 can holds 12 cups of wheat. Measure out two cups of wheat before you start grinding. In this way you can plan to use a #10 can per bread recipe. The two cups can be stored each time you make a bread to use later.

1 recipe of bread per week = 52 cans a year.

52 cans divided by 6 to a case = 8 cases a year.

Dried vs Freeze Dried

Many people have stored large amounts of dried vegetables that store very well for long periods of time but unfortunately I found that they do not reconstitute well. They take long hours to cook and never achieve the texture that you hope for. The dehydrating process also causes much of the color and taste to be lost. I bought a 50 lb. bag of potato shreds knowing that my family loves hash browns, only to find out that no matter how long you soak or cook them they do not keep the integrity of the cell structure and become hard as a rock the moment you attempt to brown them. Some brands are better than others, but I have not found any yet that I would recommend. Carrots, corn and peas dehydrate and become so hard that you cannot eat them until they have boiled for several hours.

Dried onions, garlic and bell peppers on the other hand, are fantastic to work with. They keep their flavor and reconstitute almost immediately. You can toss them into just about any recipe and they enhance the meal.

Freeze dried corn and peas are a miracle. They keep their color and don’t shrivel at all. They reconstitute quickly and can even be eaten as a crispy snack without reconstituting them.

After working with all of the varieties of dried and freeze dried vegetables I have chosen to store a specific list of freeze dried vegetables and a specific list of dehydrated vegetables. You can take my word for it and follow my list. You can also invest in a small amount of each vegetable (like one can) and then take the time to cook with them yourself to make your own list if you don’t believe my research.

I had already bought so much dehydrated vegetables before I realized that freeze dried was better in some cases. So to use my dehydrated carrots, peas and sweet corn, I put them in a quart jar with water and a little salt and cooked them with the beans in the water bath. See Cooking in Glass Jars in Part 2, Meals for the Week. They cook up nicely and can be used in the veggie burger recipe that we call Mega-Meat. They can also be added to soups, cold pasta salads, etc.

If you have a huge amount of dehydrated veggies as some people do, you can set them aside for a time when you may need to feed a large number of hungry people. A wonderful soup or stew will go a long way to satisfy starvation and comfort those without food.

One-Year Bulk Food Storage

I store large amounts of the exact same list of foods that I used in the Baker’s Rack, but I buy them in bulk and store them in buckets and cases. I then organize these in groupings and labeled them to make logical sense of it all so I can find things easily when I need to refill my containers upstairs.

BUCKETS – 4 gallon buckets are my favorite choice because they are lighter, just 25 pounds, and most grains and beans come in 25 or 50 pound bags. I also like the white buckets because they breathe and are not airtight. Remember grains and beans are alive, but dormant. They need to breathe or they will die and will not be able to sprout. I want living foods that can also be sprouted or planted. I stack the buckets in various shapes to make a corner table or a countertop. Place a table cloth over them and top with a 24×24 tile and you have a useful piece of furniture for a lamp or TV.

CASES OF #10 CANS – Seeds, dried fruits and vegetables and any powdered products must be sealed in #10 cans. These cans come in cases of six. Cases of #10 cans stack to make a table just as easily as the square buckets.

COLLECT ONE OF EACH FOOD ITEM
I collected one bucket of each grain and legume that I have in My Baker’s Rack and one #10 can of each nut, seed, dried fruit, dried vegetable, powders and flours.

To learn more, purchase #2 of the Seven Steps to Conscious Cooking; Short Cuts. This workshop teaches how to give your kitchen a healthy make-over.

Cheap Healthy Meals for the Year

My Whole Foods Kitchen Healthy Meal Plan intentionally uses a rotating menu planner that always remains the same so that we are able to store large amounts of specific foods without fear that they will go to waste.

Plan how much to buy using the Conversion Table on the inside back cover of eCookbook. The first step is to follow the rotating weekly menu and stick to it so that you can plan with confidence what you will need for the year. For instance, if you plan to have chili once a week and really do stick to it, you can buy red beans in bulk without fear that you might not use them.

Every recipe in this plan has been developed for easy calculations. The bean recipes all start with 1 cup of dry beans. The bread recipes and dry mixes all start with 10 cups of flour. The buckets are all 4 gallons, which measures out to be 64 cups. Using each type of bean for example once a week, we can see that 64 cups is “more than enough” to last a year because one cup for 52 weeks in a year is 52 cups, Once you understand how to calculate a one-year supply, all you have to do is plan your favorite seven meals for the week and then buy a bucket of each item needed in each recipe.

I included a conversion table on the inside back cover of each eCookbook to make planning and calculating how much to buy for a one-year supply easier.

EXAMPLE CALCULATION: CHILI ONCE A WEEK FOR ONE YEAR

  1. The chili recipe in this cookbook calls for one cup of red beans.
  2. One cup multiplied by 52 weeks in a year = 52 cups of red beans.
  3. The conversion table on the inside back cover says that a 4-gallon bucket is 64 cups—more than enough for 52 weeks.

Using the chili example above, you might start with one meal and then branch out from there. Collect all of the ingredients for chili for the year and plan to serve chili once a week. How much chili powder will you need for 52 batches of chili for your family? According to the recipe in this cookbook you will need six and a half cups. See calculations below.

1) Each batch of chili calls for 2T of chili powder

2) 52 weeks times 2T = 104T of chili powder

3) The chart on the back page says that 16T = one cup

4) 104 divided by 16 = 6.50 cups of chili powder

Continue through all of the ingredients for chili and buy this amount of each ingredient. You now have a one year supply of chili if you plan to serve chili once a week. If you plan to serve chili once a month, then how long would one bucket of red beans last assuming they aren’t used in any other recipe? We can easily multiply a one-year supply to become a four year supply by changing it from once a week to once a month. You might even choose to label the bucket of red beans “CHILI BEANS” if you really love that recipe and don’t want that particular bucket to be used for anything else. Following this example you can plan your meals and gather the food for those favorite meals without fear that the food would not get used eventually.

 

CALCULATING RICE AND BEANS FOR ONE YEAR

(Our rice and bean recipes start with one cup of dry whole foods)

1 recipe a week = 52 recipes a year

1 cup of dry food per recipe = 52 cups a year

52 divided by 16 cups per gallon = less than 4 gallons a year

1 recipe a week = 1 bucket a year

1 recipe of each of six beans per week = 1 bucket of each

1 recipe of rice per week = 1 bucket of rice

 

Soy Milk, Almond Milk, Rice Milk: Each batch of milk substitute requires one cup of whole foods. If we make one batch per week, one bucket will be enough for the year. For those who are lactose intolerant or a vegan vegetarian you will probably store more of these milk replacements than the average family.

Sprouting: Mung Beans, Alfalfa seeds and flax seeds are so small that 5 pounds of mung beans and flax is enough for the year. One pound of alfalfa seeds is more than enough unless you plan to plant a field, which might be a good plan. However, we recommend one pound for the average family.

Popcorn: If you pop one cup of popcorn each week to keep in your snack bin, you will need one square bucket of popcorn for the year. If you plan to sprout the popcorn kernels and grind them for corn meal, you may want two buckets.

Rolled Oats: If you plan to have cereal on the weekends as our rotating breakfast menu suggests, plus have granola bars in the snack bin year-round you might plan on making a recipe of granola once a week. Each recipe uses a #10 can of rolled oats.

1 recipe of granola per week = 52 #10 cans of rolled oats

1 recipe of granola per month = 12 cans

 

Remember that a 25 pound bag of grain or bean will fit into one 4-gallon bucket

4 GALLON BUCKETS

6 grains

6 Beans

12 wheat

12 other

36 buckets

12 buckets make a large corner table.

8 buckets make a small corner table. Can you find a corner or two in your home to be used for storing food?

 

#10 CANS

six dried fruit

six flavor vegetables

six freeze dried vegetables

six basic powders

six flavor powders

5 cases

Cases can be stacked as easily as buckets.

 

Foods must be stored indoors in a climate controlled environment that stays a consistent temperature. Warm temperatures above 70º will shorten the shelf life of stored food.

Nuts and Seeds: If you want to add variety to your granola and trail mix, we suggest five pounds of each nut and seed.

 

Planning your Freezer and Wet Pack (bottles and cans)

Wet pack means canned goods and bottled foods that are not dehydrated. In the pages following, use the same calculations for wet pack as we did for dried foods. For example, if you plan to use olives for Monday Mexican every week, you will need 52 cans of olives. Write in the totals you will need and shop by the case at Wal-mart or Costco, two stores that are willing to order for you by the case.

I store nuts and seeds in transparent airtight containers in the extra refrigerator. If you don’t have an extra freezer or refrigerator, now is good time to consider getting a used one for the garage or the basement, along with a generator to keep it running in times of emergency when the power is down.

 

Planning water storage

Water is more important than all the food combined. Without water, you and your loved ones will take about three days to die. The experts recommend five gallons of water per day per person. A 55 gallon drum, for instance, would be enough for 11 days for one person. Not that they would drink five gallons of water a day, but they will need to add water to their food, make hot drinks to stay warm, boil water to cook noodles or eggs, wash themselves, wash their clothing, or flush their toilets.

This blue barrel is my favorite. I like the shape, the built in handles and the large twist off top so I can see inside. But most of all I like the two spigots on top and bottom that allows me to connect several barrels together with hoses. This makes filling and draining very easy.

I have not been able to find a good source of these barrels anymore. They were imported from Greece full of olives, then pressure washed and re-sold for a few dollars. But they became so popular that the waiting list for them made them hard to get and the cost to ship them was very high.

I’m still looking for a good source if anyone knows where we can all get more of these. Email me at tfoster@MyWholeFoodsKitchen.com.

Store a One-Year Supply

Once I set up my Baker’s Rack, I organized a system of whole foods in buckets. I set up 32 white square buckets that are labeled clearly so that refilling my kitchen containers is efficient and fast. I prefer square buckets to round because they are easier to put into tight storage areas or configure into tables or benches. The round buckets are far too heavy for me to lift. Square buckets hold exactly 25 lbs of wheat or beans. The round buckets are 5 gallons or 6 gallons which brings the weight up to 37 lbs or 45 lbs. Eight square buckets make the perfect table shape when I top it off with a 24×24 inch cutting board or flooring tile.

The price of food has been on a steady incline of about 25% per year. Where else can I invest my money and get that kind of return? Even if someone didn’t have preparedness goals, it couldn’t hurt to set up a store of whole foods for investment purposes if nothing else. It will get eaten eventually.

Just like buying toilet paper, how much is too much? Will there ever come a time when it won’t be put to good use? If you know for sure that you are buying consumables that you will use eventually, there should be no fear in buying these items in large amounts to get the best bulk pricing. The only question is where will you store it?

Buckets protect your food from rodents, bugs and water damage. For this reason, when I buy a bulk bag of 25 pounds or more, I buy a bucket too. You will need one 4-gallon bucket for each 25 lb bag of grains or legumes. Eight or 12 buckets stacked together make a nice corner table that you can put a tablecloth over and use the top surface for a lamp or flower arrangement, a small appliance or a television set. Buckets must be indoors in a climate controlled environment. They have to have airspace under them and can’t be directly on a cement basement floor. Look for furniture risers to put under each bucket.

LABELS
Each bucket must be clearly labeled so that you don’t have to take a whole table apart and open up buckets to find what you are looking for. I have labels for every item that is listed on the ingredients list. This constitutes the Bulk System. The labels help to organize my purchases. I made 12 labels that say “wheat”. When I finished using up those labels, I knew I had my one-year supply. In some cases I bought the bucket and had it labeled before I bought the food to go in it. This way I can move them around and try different configurations while they are empty and easy to move.

Planning a One-Year Supply

My Whole Foods Kitchen cookbook includes My Rotating Menu that always remains the same so that we are able to store large amounts of these foods without fear that they will go to waste.

Plan how much to buy using the Conversion Table on the inside back cover. The first step is to follow the rotating weekly menu and stick to it so that you can plan with confidence what you will need for the year. For instance, if you plan to have chili once a week and really do stick to it, you will need one 4-gallon bucket of red beans in your home storage. Every recipe in this cookbook has been developed for easy calculations. The bean recipes all start with 1 cup of dry beans. The bread recipes and dry mixes all start with 10 cups of flour. To use the mixes you start with one cup of mix at a time and add water until you get familiar with how many cups are required to make one meal for your entire family. If one cup is enough waffle mix, for example, to make waffles for everyone in the family, and you use the mix twice a week, then it will be easy to calculate how much mix you will need per week, per month and per year.

EXAMPLE: CHILI ONCE A WEEK FOR ONE YEAR

The chili recipe in this cookbook calls for one cup of red beans.
Multiplied by 52 weeks in a year = 52 cups of red beans.
The chart above says that a 4-gallon bucket is 64 cups—more than enough.

Using the chili example above, you might start with one meal and then branch out from there. Collect all of the ingredients for chili for the year and plan to serve chili once a week. How much chili powder will you need for 52 batches of chili for your family? You will need six and a half cups. How did I come to that amount?

1) Each batch of chili calls for 2T of chili powder

2) 52 weeks times 2T = 104T of chili powder

3) The chart above says that 16T = one cup

4) 104 divided by 16 = 6.50 cups of chili powder

Continue through all of the ingredients for chili and buy this amount of each ingredient. You now have a one year supply of chili if you plan to serve chili once a week.

DRIED VS FREEZE DRIED VEGETABLES

Many people have stored large amounts of dried vegetables that store very well for long periods of time but do not reconstitute well. They take long hours to cook and never achieve the texture that you hope for. The dehydrating process also causes much of the color and taste to be lost. I for one bought a 50 lb bag of potato shreds knowing that my family loves hash browns, only to find out that no matter how long you soak or cook them they never reconstitute enough to cook them in oil. They do not keep the integrity of the cell structure and become hard as a rock the moment you attempt to brown them. Some brands are better than others, but I have not found any yet that I would recommend. Carrots, corn and peas dehydrate and become so hard that you can not eat them until they have boiled for several hours.

Dried onions, garlic and bell peppers on the other hand, are fantastic to work with. They keep their flavor and reconstitute almost immediately. You can toss them into just about any recipe and they enhance the meal.

Freeze dried corn and peas are a miracle. They keep their color and don’t shrivel at all. They reconstitute quickly and can even be eaten as a crispy snack without reconstituting them.

After working with all of the varieties of dried and freeze dried vegetables I have chosen to store a specific list of freeze dried vegetables and a specific list of dehydrated vegetables. You can take my word for it and follow my list. You can also invest in a small amount of each vegetable (like one can) and then take the time to cook with them yourself to make your own list.

I myself have decided to set all my dehydrated veggies aside for a time when I may need to feed a large number of hungry people. A wonderful soup or stew will go a long way to satisfy hunger and comfort those without food. I have multiplied a few recipes so that I can use up these foods for feeding large groups of people.