Hurricane-Ready

Cookbook

Health Promotion Services

Florida International University
Student Health Center 180
11200 SW 8th Street 1
Miami, FL 33199
Table of Contents Introduction
Introduction.................................................................................................................3 During a hurricane, eating healthy may be one of the last things on your mind.
My Plate......................................................................................................................4 However, feeding yourself and your family properly is important during disaster
Hurricane Preparation Tips: Before, During and After.......................................................5 conditions. Our Hurricane Cookbook makes it easy for you to make healthy choices
Hurricane Shopping List...............................................................................................7 during stressful situations.
Common Measurements..............................................................................................8
All of these recipes can be made without power and can be prepared easily by
Recipe Index
those with basic cooking skills. They are balanced meals that contain fruits and
Breakfast..................................................................................................9
vegetables, healthy fats, complex carbs and lean proteins. The recipes contain a
Simple Cereal and Milk with Fruit................................................................10
mix of canned and fresh foods.
Chia Pudding Two Ways..............................................................................10
Chocolate Chia Pudding with Bananas and Nuts..........................10
History of the Hurricane Cookbook
Simple Chia Pudding..................................................................11
The Hurricane Cookbook was first developed in 2006 by students from the FIU
Oatmeal................................................................................................11
Dietetics and Nutrition Program under the supervision of Dr. Marcia Magnus.
Basic Oatmeal............................................................................11
The book itself was put together by the Department of Dietetics and Nutrition in
The Elvis....................................................................................11
coordination with Student Health Services, and edited by Dr. Marcia Magnus and
Apple, Raisin and Walnut Oatmeal...............................................12
Mariela Gabaroni, MS. In 2015, this cookbook was updated by Health Promotion
Tropical Fruit Oatmeal ................................................................12
Services Dietitian, Christine Tellez, MS, RD.
Healthy Muesli...........................................................................12
How to Use the Cookbook
Snacks....................................................................................................13
We recommend that you use our grocery list to get the needed supplies 1-2
DIY Oatmeal Bars or Balls...........................................................................14
months before the beginning of hurricane season. Also, prepare some of the
Apples and Peanut Butter with Granola.......................................................14
recipes on a regular weeknight to find your recipes and change them to your liking.
Savory Ants on a Log..................................................................................14
Hummus....................................................................................................15 We hope you enjoy the cookbook and use it as part of your hurricane
No-Bake Layered Bean Dip.........................................................................15 preparedness plan.
Easy Trail Mixes..........................................................................................16
Cereal Trail Mix...........................................................................16 Good health to all!
Nuts and Fruit Trail Mix................................................................16
Sandwiches..........................................................................................17 Christine Tellez, MS, Registered Dietitian
Healthy Tuna Salad Sandwich.....................................................................18 FIU Health Promotion Services
Curried Chicken Salad Sandwich................................................................18
Eggless Egg Salad.....................................................................................19
Banana Crunch Wrap.................................................................................19 Acknowledgments
Salads....................................................................................................20 Alexandra Santori • Karen Gonzalez • Dr. Marcia Magnus • Mariela Gabaroni, MS
Italian Three Bean Salad with Potatoes........................................................21
Photo Credits
Tuna-Stuffed Tomato...................................................................................21 Shutterstock.com
Sweet Three Bean Salad.............................................................................21 Pictures are for illustrative purposes only.
Sardine Greek Salad...................................................................................22 These and many other practical brochures are available from
Southwest Bean Salad...............................................................................22 your local American Red Cross:
Main Dishes...........................................................................................23
Lentil Tacos................................................................................................24 American Red Cross:
Sesame Tofu, Carrot and Pea Dish...............................................................24 Miami-Dade (305) 644-1200
Bean Burrito...............................................................................................25 Broward (954) 797 -3800
Palm Beach (561) 833- 7711
White Bean Burrito.....................................................................................25 On the Internet, useful information about Disaster Survival Kits and Preparing Your Home for
Canned Salmon and New Potato with Herbs................................................26 Disaster can be found at
Hurried Curry.............................................................................................26 http://www.redcross.org/prepare/location/home-family.\
Mashed Sweet Potatoes with Vegetarian Baked Beans.................................27 For more information about these recipes, contact Christine Tellez at
Beans and Rice with Veggies......................................................................27 (305) 348-4020 or email [email protected]
 MyPlate: Hurricane Preparation Tips:
Healthy Eating Made Simple Before, During, and After
MyPlate makes eating healthy easier by giving Before Hurricane Season
us a visual guide as to what our plate should • Look in your pantry and check expiration dates. Throw
look like. My Plate encourages the public away expired foods and use foods that will expire soon.
to remember to include a variety of fruits, • Stock your pantry. Use the Hurricane Cookbook shopping
vegetables, whole grains, lean proteins and list or your own to get non-perishable necessities.
dairy on their plates every day. Separate them from other pantry goods.
Follow the tips below to get your plate in shape! • Buy enough food and water for 3 days per person in
For more individualized nutrition help, make an your household. Buy 1 gallon per day, per person. Some
appointment with our Registered Dietitian. people may need more water per day.
• Always keep fresh fruits and vegetables on hand.
Make half of your plate fruits and vegetables.
Eat a variety of vegetables, especially dark-green, red and orange varieties. Add
fresh, dried, frozen or canned fruits to meals and snacks. Under Hurricane Warning
• Stock up on whole fresh fruit and vegetables, like
Make at least half your grains whole apples,bananas, pears, potatoes, tomatoes, and
Choose 100% whole-grain breads, cereals, crackers, pasta and brown rice. Check cucumbers. Whole fruit will stay good longer.
the ingredients list on food packages to find whole-grain foods. Explore new grains • Make sure your pantry and water supplies are stocked.
like quinoa, barley, amaranth in addition to rice. Starchy vegetables like potatoes, • Prep some meals beforehand, boil some eggs, cook pasta,
sweet potatoes, yucca, plantains, and corn can take the place of grains. rice, quinoa, or make some potatoes or sweet potatoes.
• Wash all fruits and vegetables, tops of canned foods, and
Switch to low-fat milk and dairy products.
cooking utensils to avoid having to wash if the power goes
Low-fat milk has the same amount of calcium and other essential nutrients as
out or if there is no safe water.
whole milk, but less fat and calories. For those who are lactose intolerant, try
• Set refrigerator and freezer to the highest setting.
lactose-free milk or calcium-fortified non-dairy beverages. If you don’t like milk, try
• Fill freezer and refrigerator with food to keep cold.
yogurt or kefir to get calcium and Vitamin D throughout the day. During hurricane
conditions, choose non-perishable dairy and non-dairy milks.
If the Power Goes Out
Vary your protein choices. • Keep the refrigerator and freezer doors closed as much as
Eat a variety of foods from the protein food group each week, such as seafood, possible. A refrigerator will keep food cold for about 4 hours if
poultry, nuts and beans, and eggs. Keep meat and poultry portions small and kept closed. A full freezer will keep temperature for 48 hours or
lean. Be sure to choose seafood at least twice a week to get the benefits of heart 24 hours if half full.
healthy omega-3 fats. • If the power is going to be out for an extended period of time,
buy dry or block ice to keep the refrigerator as cold as possible.
Cut back on sodium and empty calories from solid fats and
Fifty pounds of dry ice should keep a fully-stocked 18-cubic-feet
added sugars.
freezer cold for two days.
Compare sodium in foods and choose those with lower numbers. Try seasoning
• Wash fruits and vegetables with water from a safe source.
your foods with herbs and spices instead of salt. When eating canned foods, drain
• For infants, try to use prepared, canned baby formula that does
and rinse prior to eating to get rid of some of the sodium. Switch from solid fats to
not require adding water. For concentrated or powdered formula,
healthy oils like olive and canola oil. Replace sugary drinks with water and choose
prepare with bottled rather than tap water.
fruit for dessert more often.

4 5
 Hurricane Shopping Guide
When the Power is Restored
• Check refrigerator and freezer thermometers. If the Stock a two-week supply of non-perishable foods throughout hurricane season.
freezer reads 40° F or below, the food is safe and Below is a shopping list to help guide you:
may be refrozen. Fruits and Vegetables
• If you did not use a thermometer in the freezer, Dried Fruit Tomatoes-diced, sauce
check each package. If the food still contains ice
No sugar added applesauce 100% Juice containers
crystals, it is safe to refreeze or cook.
Fresh vegetables-greens, tomatoes, avocado, Fresh whole fruit-apples, bananas, pears,
onions, peppers, cucumbers, etc. oranges
Canned vegetables with no salt added-corn, Canned soups-low sodium
carrots, mixed vegetables, beets, etc.
Food Safety During a Hurricane Sweet potatoes, potatoes, corn Vegetable juice
• Uneaten portions must be thrown away
if not consumed after 2 hours and reach Proteins
a temperature of 40° F. Canned beans-black, pinto, chickpeas Canned meats-salmon, chicken, tuna,
• Never eat any food that does not look sardines
normal. Remember,“When in doubt, throw Peanut butter Chia and flax seeds
it out!”
Unsalted nuts-almonds, peanuts, cashews Tofu, Mori-Nu or other nonperishable
• Do not consume suspicious foods, brand
regardless of the expiration date.
Non-perishable milk of choice Laughing Cow Cheese
• Do not eat foods from cans that are
swollen, dented, or corroded, even though Carbohydrates/Grains
the product may look safe to eat. Brown or Wild rice Whole wheat pasta
• Fruits, vegetables, and breads spoil and
Oatmeal Cereal
grow mold faster without refrigeration. Look
for signs of spoilage and discard items if Whole Wheat tortillas, wraps, pita Whole grain crackers
necessary. Bread Muesli
• Keep food in covered containers.
• Keep garbage in closed containers and Cooking Oils and Seasoning
dispose outside, burying garbage if Olive and canola oil Butter spray or non-stick spray
necessary. Vinegars Mustard
Dried herbs and spices Salt and pepper
Soy sauce Salad dressing
Snacks
* The CDC recommends packing such items as dairy products, meats, Trail mix Granola and protein bars
eggs, and spoilable leftovers in a cooler or chest filled with ice. A food Rice cakes Pudding cups
thermometer should be included in your hurricane supplies — it can
be used to test foods requiring refrigeration. If such foods reach a Tortilla chips, crackers Pumpkin and sunflower seeds
temperature of more than 40 degrees Fahrenheit for more than two hours,
Tools and Others
they should not be eaten. http://www.bt.cdc.gov/disasters/hurricanes/
foodwater.asp Disposable cutlery, plates, cups Hand sanitizer and wipes
Non-electric can opener Napkins
Mixing bowl Plastic containers
Mixing utensils / knives Water
6 Garbage bags Camp stove
 Common Measurements
and Abbreviations

Breakfast
Teaspoon/Tsp (t) Gallon (gal)
Tablespoon /Tbsp (T) Liter (l)

Breakfast is the most important meal of the day.

Start your day off right with these healthy
options that will keep you satisfied until lunch!

Ounce (oz)
Fluid Ounce (fl oz)

Pound (lb) Cup (c)

Gram (g) Pint (pt)
Quart (qt)

8
Simple Cereal and Milk with Fruit Healthy Cereal 101 Simple Chia Pudding
(Serves 1) (Serves 1)
Cereal can be an easy and tasty way to start your day.
1. Focus on fiber: Look for
Follow our guidelines to choose the right one. Ingredients
a whole grain as the 1st
ingredient. Look for 3 g of ¼ cup chia seeds
Ingredients fiber per serving. 1 cup shelf-stable milk of choice
1-1 ½ cup cereal (see guidelines) 2 tbsp maple syrup, honey or brown sugar
1 cup of shelf stable milk of choice 2. Slow down on the sugar ½ tsp vanilla
1 cup of fruit and sodium: Cereals Directions
Directions use sodium and sugar Combine all ingredients in a small bowl.
Combine cereal and milk. Top with fruit of choice as flavor enhancers and Let sit for 30 minutes to 1 hour until it
or eat on the side. preservatives. Look for forms a pudding like consistency. Mix in
<300 g of sodium and between. Top with fruit and nuts if desired
<7-10 g of sugar per
serving

Chia Pudding Two Ways

3. Pack on the protein: Oatmeal
Protein can help keep Oatmeal is a whole grain that is full of healthy fiber to keep you fuller longer and
Chia is a seed packed with omega-3 fats, fiber, protein, you fuller longer, look for has heart health benefits. It can be dressed up any way you like!
and iron. They are miniature superfoods! When they cereals with at least 5 g
are combined with liquid they form a pudding like of protein per serving.
consistency, perfect for a breakfast or snack.
Basic Oatmeal
(Serves 1)
This is the foundation of all oatmeal recipes.
Ingredients
Chocolate Chia Pudding with Bananas and Nuts ½ cup instant oatmeal
(Serves 1) 1 cup shelf-stable milk of choice
*Adapted from All Recipes 1 tsp honey, maple syrup or brown sugar
Directions
Ingredients
Combine oatmeal, milk and honey in small bowl and let sit 5-15 minutes to
1 tbsp cocoa powder
soften. If you have access to power or stove, heat milk and oats for 1 minute
1 tbsp honey, brown sugar or sweetener of choice
and then add honey.
¼ cup chia seeds
1 cup milk of choice
1/2 banana, chopped
1 tbsp chopped nuts (almonds or walnuts would The Elvis
be great) (Serves 1)
Directions Ingredients
Combine all ingredients, minus bananas and nuts, in a Basic oatmeal recipe
small bowl. Let sit for 30 minutes to 1 hour until it forms 1 tbsp peanut butter
a pudding like consistency. Mix in between. Top with ½ banana, mashed
chopped bananas and nuts. 1 tsp ground flax seed (optional)
Directions
Complete the steps of the Basic Oatmeal recipe and set aside. Then, mash the
banana in a bowl. Add basic oatmeal and peanut butter.

10 11
Apple, Raisin and Walnut Oatmeal
(Serves 1)

Ingredients
Basic oatmeal
4 oz of applesauce
2 tbsp raisins or dried fruit of choice
1 tbsp chopped walnuts or nut of choice
Directions
Complete the steps of the Basic Oatmeal
recipe and set aside. Add applesauce, dried
fruit, and nuts.

Tropical Fruit Oatmeal

(Serves 1)
Ingredients
Basic oatmeal (made with 1 cup of canned

Snacks
coconut milk for a more tropical flavor)
½ cup tropical fruit, juice drained
½ banana, mashed
2 tbsp unsweetened coconut flakes
Directions
Mash banana in bowl. Add oatmeal and
Snacks help to keep you full between meals and
tropical fruit. Top with dried coconut. are an easy way to get more nutrients into your diet.
Healthy Muesli Skip the chips and cookies and try some of the
(Serves 8) recipes below to feel your best all day.
Muesli is a traditional Swiss breakfast dish that is lower in sugar than granola and cereal
and high in healthy fats and whole grains.

Ingredients
4 ½ cups rolled oats
1 cup flaxseed
½ cup oat bran/ Rice Krispies/wheat flakes
1 cup raisins/cranberries/dried fruit of choice
½ cup nuts (walnuts, almonds, pecans, etc.)
¼ cup brown sugar
¼ cup sunflower or pumpkin seeds
Directions
Mix all ingredients in a bowl. Store the mixture in an
air-tight container. The mixture will last two months in
room temperature. Serve over 1 cup of yogurt or milk
of choice.

12
DIY Oatmeal Bars or Balls Hummus
(Serves 12) (Serves 12, ¼ cup per serving)
These oatmeal bars are easy to make and contain less sugar than store bought Hummus is a Middle Eastern food that uses chickpeas as its main ingredient. Try it
granola bars. Make them as part of your hurricane prep or eat them as is! with cut up veggies, pita bread or crackers.
*Adapted from Katheats.com *Adapted from Food.com
Ingredients Ingredients
1 ¼ cups oatmeal 15 oz can chickpeas, drained
¼ cup raisins Juice of 1 lemon
¼ cup shredded coconut (optional) ¼ cup olive oil
½ cup chocolate chips or increase dried fruit 1 clove garlic or ½ tsp garlic powder
½ cup peanut butter or other nut butter ½ tsp salt
1 ripe banana, mashed Directions
¼ tsp vanilla extract Drain and rinse the chickpeas. Cover chickpeas
¼ tsp cinnamon (optional) for 1 hour in water to help soften the skin.
Pinch of salt Afterward, drain and pat the chickpeas.
Directions In a small bowl, add all ingredients and mash
Combine all ingredients in a bowl. Using a tablespoon until the mixture has a smooth consistency.
measure, roll into balls or place in an 8x8 pan. For best
results, refrigerate for 30 minutes to 1 hour, but it can
be eaten immediately.

Apples and Peanut Butter with Granola No-Bake Layered Bean Dip
(Serves 1)
(Serves 10)
This variation of a classic snack will keep you satisfied with a healthy dose of protein
This dip is a fun way to eat more vegetables and is bursting with flavors.
from the nut butter.
Additionally, it’s easy to make and comes together in minutes.
Ingredients
1 apple, cored and sliced Ingredients
1 tbsp peanut/almond/sunflower butter 1 can refried beans
1 tbsp low sugar granola or homemade muesli 1 tbsp taco seasoning mix
Directions 2 wheels Laughing Cow cheese (PepperJack or Queso Fresco Chipotle),
Wash the apple with clean water, slice it and remove the seeds. Dry and spread nut mixed in a bowl
butter and top with granola for a healthy crunch. 1 jar of salsa
1 cup unsalted diced tomatoes
Savory Ants on a Log 1 chopped red onion
2.5 oz sliced black olives
(Serves 1) 1 bag shredded lettuce (optional)
A spin on the childhood classic. Directions
Ingredients Combine refried beans and low-sodium taco seasoning packet. Then, spread the
2 stalks celery combination on a 9X13 dish. Next, add half of Laughing Cow cheese on top of
2 wedges of non-refrigerated cheese such as bean layer. Spread the salsa over the two layers. Spread the chopped tomato,
Laughing Cow onion, olives, other half of cheese and lettuce if able to use. Refrigerate or serve
2 tbsp raisins immediately. Enjoy with tortilla chips or crackers!
Directions
Spread cheese on celery and top with raisins.

14 15
Easy Trail Mixes
Trail mix is an easy way to get in whole grains, protein and fruit.
Making your own ensures that extra sugar and fat aren’t added into the snack mix.
The combinations are endless!

Cereal Trail Mix

(Serves 1)

Ingredients
½ cup multigrain cereal
(such as Cheerios, Chex)
¼ cup dried fruit
Directions
Combine all ingredients together and store
in a Ziploc or container.

Sandwiches
Nuts and Fruit Trail Mix Sandwiches are one of the easiest and
(Serves 1)
healthiest meals to make during a hurricane.
Ingredients The sandwich recipes below are crafted and
¼ cup nuts of choice
2 tbsp dried fruit balanced to give you all the nutrients you need.
1 tbsp chocolate chips (optional)
Directions
Combine all ingredients together and store
in a Ziploc or container.

16
Healthy Tuna Salad Sandwich Eggless Egg Salad
(Serves 2) (Serves 1, Makes 3 servings - ½ cup each)
Tuna is a fish full of healthy omega-3 fatty acids and high in protein. This twist on classic egg salad uses tofu which lightens things up. Tofu takes the
flavor of the spices that are used on it, making a it a flavorful and healthy protein
choice.
Ingredients *Adapted from Mori-Nu
6 oz can of tuna, drained
¼ tsp dried basil or 1 T fresh basil
2 tbsp lemon juice Ingredients
1 tbsp chopped onion or ½ tsp dried onion powder 1 ¼ cups Firm tofu, Mori-Nu brand
1 stalk celery, chopped into small pieces 1 tsp apple cider vinegar
1 tbsp olive oil 2 tsp yellow mustard
Salt and pepper to taste 1 tsp honey or other liquid syrup
Directions ½ tsp turmeric
Break apart tuna in a small bowl. Then, add basil, 2 tbsp each onion and celery (optional)
lemon juice, onion, and celery until combined. ½ tsp dried parsley
Top with olive oil and salt and pepper and mix. ¼ tsp black pepper
Serve as a sandwich, salad, over rice or pasta if Dash of paprika
you’re able to cook. Directions
Drain tofu and crumble or cube into a small bowl.
In another bowl combine vinegar, yellow mustard,
honey, and turmeric. Pour over tofu. Add onion and
Curried Chicken Salad Sandwich celery is available, parsley, pepper and paprika.
Let flavors meld for 30 minutes, and enjoy!
(Serves 2, 1 cup each)
This recipe is a twist on regular chicken salad. Curry powder contains the spice
turmeric, which is high in antioxidants.
*Adapted from Cooking Light magazine
Banana Crunch Wrap
(Serves 1)
Ingredients
A spin on traditional peanut butter, the banana chips add sweetness and crunch to
1 cup canned chicken, drained and broken up
the wrap. Try mixing it up with granola or dried fruit.
1/4 cup 2% Greek yogurt
1 tsp curry powder
2 tsp water Ingredients
1 small apple, chopped 1 whole-wheat tortilla
¼ cup raisins 2 tbsp crunchy peanut butter
2 tbsp chopped walnuts or pecans (optional) 2 tbsp chopped banana chips
Pinch of salt 1-2 tbsp coconut flakes (optional)
Directions Directions
Place Greek yogurt, curry powder and water in a Spread peanut butter and top with chopped
medium bowl and mix until well combined. Add the banana chips, shredded coco-nut and honey.
chicken, chopped apples, raisins, nuts and salt. Roll burrito up and eat!
Serve in a wrap, bread, or over greens.

18 19
 Italian Three Bean Salad with Potatoes
(Serves 4)
This vegetarian salad is high in protein, vegetables and complex
carbohydrates from the potato. Try changing the salad dressing or making
your own to create a different flavor.
Ingredients
1 can no-salt added green beans
1 can chickpeas, drained
1 can kidney beans, drained
1 onion, diced
1 red bell pepper/tomato, diced (optional)
1 can diced canned potatoes
1/3 cup reduced-fat Italian dressing
Salt and pepper to taste
Directions
Combine all ingredients in a small bowl.
Season with salt and pepper to taste and
marinate for 30 minutes to 1 hour.

Salads
Tuna-Stuffed Tomato
(Serves 1)
A low carb option to enjoy, tuna salad that will fill you up as a meal or snack.
Ingredients
Salads are an easy way to get in lots of vegetables. 1 serving of healthy tuna salad (see above)
1 large tomato
Even under hurricane conditions, it’s easy to get 2 tbsp corn
vegetables through canned foods. Directions
Complete the above recipe. Then, combine tuna and corn.
The recipes below contain a mix of vegetables, Cut top off of tomato and scoop out seeds. Stuff the tuna mixture inside tomato.
carbohydrates and proteins.
Sweet Three Bean Salad
(Serves 6)
The baked beans and pineapple give this salad a tropical feel. Scoop it up with tortilla
chips or have it plain for a light meal.
Ingredients
28 oz can of vegetarian baked beans
16 oz can kidney beans, drained and rinsed
16 oz can chickpeas, drained and rinsed
15 oz can corn kernels
½ cup canned pineapple juice
2 tbsp balsamic vinegar
Pinch of cinnamon
Directions
Mix all the ingredients into a bowl and enjoy!

21
Sardine Greek Salad
(Serves 4)
Sardines may seem like a strange fish choice but they are full of omega-3 fatty acids, vitamin
D and calcium. This spin on a Greek Salad is a tasty way to try an underutilized fish.
*Adapted from Eating Well

Ingredients
3 tbsp lemon juice
2 tbsp extra-virgin olive oil
1 clove garlic, minced
2 tsp dried oregano
½ tsp freshly ground pepper
3 whole canned tomatoes, drained and rinsed
1 large cucumber or 2 cups diced green beans
15-oz can chickpeas, rinsed
1/3 cup crumbled feta cheese (optional)
¼ cup thinly sliced red onion
2 tbsp sliced Kalamata olives
2 4-oz cans sardines with bones, packed in olive oil or water, drained

Main Dishes
Directions
Combine lemon juice, olive oil, garlic, oregano and pepper in a medium bowl. Add the
rest of the ingredients except for the sardines and combine well.
Divide into 4 plates and top with sardines on each plate.

These healthy main dishes take minutes to put

Southwest Bean Salad
(Serves 4) together and create variety when you’d like to
The combination of corn, tomatoes and black beans creates a unique taste and the
avocado gives this salad healthy fat that will keep you full for hours.
switch around from sandwiches and salads.
*Adapted from Jolinda Hackett
Ingredients
2 cans black beans, drained and rinsed is possible
1 ½ cups of canned corn
15 oz can of diced tomatoes, drained
1 red onion, diced
1 avocado, diced
1 tsp dried cilantro (optional)
1/3 cup lime juice
3 tbsp olive oil
½ tsp salt
¼ tsp cayenne pepper (optional)
Directions
Combine olive oil, lime juice, salt and optional cayenne pepper. In a medium bowl
combine the rest of the ingredients. Pour sauce over bean mixture and combine.
Let marinate for 30 minutes.

22
Lentil Tacos White Bean Burrito
(Serves 1) (Serves 4)
Lentils are high in iron and full of proteins. This is a plant based spin on classic tacos. This is a delicious spin on the classic burrito. The sauerkraut and apple cider vinegar
Feel free to substitute any other bean or pre-cooked meat or chicken. add a tangy flavor that is balanced out by the avocado and white beans.
*Adapted from Eating Well
Ingredients Ingredients
2 soft or crunchy corn tortillas 2 tbsp apple cider vinegar
½ cup cooked canned lentils 1 tbsp canola oil
2 tbsp salsa 2 tsp finely chopped canned chipotle chile in adobo sauce
¼ tsp each of garlic and onion powder ¼ teaspoon salt
¼ tsp dried chili powder 2 cups canned sauerkraut
Pinch of salt 1 medium carrot, shredded (optional)
Optional chopped onions, avocado/ ¼ cup chopped fresh cilantro or 1 tsp cilantro
guacamole/lettuce 15-ounce can white beans, rinsed
Directions 1 ripe avocado
Combine lentils with salt, salsa, garlic, ½ cup shredded sharp Cheddar cheese (optional)
onion and chili powder. If you have power 2 tbsp minced red onion
either heat in the microwave for 1 minute Four 8 to 10 inch whole-wheat wraps or tortillas
or in a pan until heated through. Otherwise, Directions
separate lentil mixture between two tacos Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add sauerkraut, carrot
and serve with toppings. and cilantro. Toss to combine. Mash beans and avocado in another medium bowl with
a potato masher or fork. Stir in cheese and onion.
To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a
wrap (or tortilla) and top with about 2/3 cup of the sauerkraut-carrot slaw. Roll up.
Sesame Tofu, Carrot and Pea Dish Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.
(Serves 4)
This is easy tofu dish is a complete meal that comes together in 5 minutes.
*Adapted from My Recipes Bean Burrito
(Serves 1)
A lightened up classic.
Ingredients
12 oz boxed non-refrigerated extra-firm tofu, Mori-Nu brand Ingredients
1 cup finely chopped canned carrots, drained 1 whole wheat tortilla
14-15 oz can of green peas, drained ½ cup refried beans or black/pinto beans
½ cup thin sliced red onions ¼ cup salsa
8 oz can water chestnuts, drained ½ cup canned spinach, drained and patted dry
15 oz canned corn or 2 cups pre-cooked rice 1 Laughing Cow wedge
Directions Guacamole (optional)
Drain tofu and cover with paper towels, while placing a Directions
heavy plate on top. Let tofu drain for 20 minutes. Once tofu Spread cheese on middle of tortilla.
is drained, cut into 1-inch cubes. Combine carrots, peas, Place beans on top of cheese.
onions, water chestnuts and tofu in a bowl. Top with remaining ingredients and roll into a burrito.
Pour sesame ginger dressing and sesame oil over the tofu
and vegetable mixture and combine.
Serve over ½ cup of canned corn or rice if pre-cooked.

24 25
Canned Salmon and New Potato with Herbs Mashed Sweet Potatoes with Vegetarian Baked Beans
(Serves 4) (Serves 4)
Canned salmon is an inexpensive way to make sure you are getting omega-3 fatty Sweet potatoes are high in antioxidants and Vitamin A.
acids. This salad combines salmon and potatoes for a complete meal. Combined with the vegetarian baked beans they form a complete and easy meal.
*Adapted from Good Food
Ingredients Ingredients
Two 15 oz.cans of sliced new potatoes, drained 1 can candied yams (such as Bruce’s) or
Three 5 oz cans of canned salmon, drained and flaked 15 oz sweet potato puree
¼ cup olive oil ½ cup non-perishable milk of choice
1 tbsp Dijon mustard Butter spray or 1 tbsp. canola oil
2 tbsp white wine vinegar 28 oz can vegetarian baked beans
1 tsp onion powder Directions
1 minced garlic clove Combine sweet potato or candied yams, milk
Directions and butter. Serve with ½ cup baked beans.
In a small bowl, combine the olive oil, mustard, vinegar,
onion powder and garlic clove.
In a large bowl mince salmon until it’s in small pieces
and add the drained potatoes.
Top with sauce and combine.

Hurried Curry Beans and Rice with Veggies

(Serves 4) (Serves 4)
Try this quick spin on curry that uses chickpeas instead of meat as its protein. A classic combination with added veggies.
Serve over potatoes or pre-cooked rice.
Ingredients Ingredients
1 tbsp each of garlic powder, curry powder, and 2 cups brown rice or wild rice
a dash of cayenne 1 can black or pinto beans
½ can of carrots, drained 1 tsp cumin
8 oz can or package of green peas and onions ½ tsp onion powder and garlic powder
2 cups lite canned coconut milk 1 can of mixed vegetables
1/3 cup crushed cashews, almonds or peanuts Directions
14 oz can chickpeas Combine black beans with cumin, onion and
1 can diced new potatoes garlic powder. Top ½ cup brown rice with ½ cup
Directions beans. Serve ½ cup vegetables on the side.
Combine potatoes with carrots, peas and onions
and spices. Add chickpeas, nuts and slowly add
coconut milk to taste, increasing curry flavor, if
necessary. Spoon the curry over pre-cooked rice
if you have on hand.

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