MRE RECIPE: Protein Popcorn

Yeah, I know. Weird.  Yeah, popcorn, since it comes from corn, has a slight amount of protein. But this recipe will bump up that protein AND add flavor and nutrients.  Plus it tastes cheesy without adding the dairy!

INGREDIENTS:
2/3 cup of heirloom popcorn kernels
2-3 tbsp. oil (olive, walnut, avocado, your choice)
3 tablespoons of Nutritional Yeast Flakes

DIRECTIONS:
Place kernels in a brown paper lunch bag, fold down the top a few times, then put in the microwave for about 4 minutes. Take out when kernels aren't popping fast.

Once popped, take out and place in a bowl  Add a little oil, the nutritional yeast flakes (and salt, nuts and M&Ms if you'd like).  Mix well.  Add more until you get the taste you are going for.

NUTRITION DATA:

NOTE: If you air-pop your popcorn, after it's done, drizzle on the oil before sprinkling on the other ingredients.  It helps them stick, and adds healthy oils to your snack.  You could also pop the kernels in a COVERED pan on the stove or over a fire (just be sure to add oil to the pan first!)

NOTE: Please do NOT use pre-packaged microwave popcorn .. it has toxins in it and seriously, you can do it just as easily yourself.  //  Also, my son has a problem with regular GMO corn (is it any wonder?) so we buy heirloom popcorn, multi-colored, from Azure Standard.  They have a LOT of bulk products, many heirloom and non-GMO, and are so reliable.  They rarely mess up my order.

NOTE: If you took my advice and are putting enough food and such away for a year, please be sure to add these ingredients, especially the nutritional yeast.  You can use them in your dehydrated flax crackers, on pasta and so many other ways where you want to bump up the nutrition while adding a cheesy taste.

COPYRIGHT (C) 2015 Vikki Lawrence.  This recipe is for your personal use only.  Please do not copy or distribute without written authorization from the author.  Thank you.

MRE RECIPE: Flax Protein Crackers

I hate buying crackers, with all of those chemicals and such in them.  Plus I like to get a bang for my buck.  With prices rising on lots of items, I needed to pull out my Flax Cracker recipe and give it some twisting.  This is the result.

INGREDIENTS:
2 cups ground flax seeds
2/3 cups whole flax seeds
½ cup fava bean flour [or almond flour]
1 tbsp amaranth seeds
1 tsp salt (we leave this out sometimes)
1 tsp spice/herb (Italian seasoning, garlic powder, onion powder, rosemary, etc)
2 cups [more or less] of water.)

DIRECTIONS:
Combine all ingredients. Use more or less to get a nice thick consistency.  Line 2 dehydrator trays with parchment paper or roll-up sheets that fit your dehydrator. Spread batter evenly on the trays, using the back of a spoon. Dehydrate (for raw, keep under 115 degrees F.) for 2 hours, then reduce to 105 degrees F. for the rest of the time. After 4 hours, use a knife to score the crackers to where you want to separate them later. When they are dry enough to hold their shape (maybe 8 hours), remove and break them along the scored lines, then turn over and put directly on the tray (no parchment or liner this time). Finish dehydrating until crispy dry (the dryer they are, the longer they will last so go for NO moisture left). Store in an air-tight, moisture-proof, dark container.

NOTE: When we are conserving electricity, I put these in the solar dehydrator that I got for my last birthday.  (Yes, I asked for it!)  It's a bit of a pain to go outside, unhook it from where it's hanging, bring inside, score or turn the crackers (or other foods) over, and put it back outside, but I feel good knowing I have a way to preserve food when our electricity is down.

NOTE: For a sweeter cracker, leave out the savory herbs and add some applesauce and cinnamon. Delicious with a little peanut butter and a slice of apple.

ANOTHER NOTE: IF you are stocking up because of the weather and bird flu problems, please remember to add the above ingredients to your list of items to purchase. Being able to make your own crackers could be a family project when there's nothing to do, and you need that crunch.

COPYRIGHT (C) 2015 Vikki Lawrence
Do not copy or distribute this recipe as it is a TASTING recipe for Vikki's book. If you try this receipt, please leave comments below ass to whether you liked it, did anything different, etc. Thank you.

MRE RECIPE: Chicken Ranch Spread

Thanks again for your patience.  If you are a subscriber to this blog through Amazon, please be sure to e-mail me for your free meals-in-jars book.

Now... to the recipe!

I love this one.  I created it for my son, but find it is convenient for me to fix an easy and protein-packed lunch.  I add diced tomatoes, diced bell peppers and scallions to mine for even more nutrients and satisfaction.  I pair it with my dehydrated flax protein crackers (recipe coming next week) and it's a delicious healthy meal for my weight-loss program.

I thought of it one day as I was trying to come up with something to store-back for my son, the picky eater. He'll eat SOME chicken things, and he'll eat bacon bits (the real kind) by the bowl-full, every day. He is also a cheese-hound, and the only dressing he'll eat is Ranch.  We've slowly introduced variations of these, and this is one of them.  So glad he'll eat this, which is a version of a ranch club wrap. Full of protein (with celery sneaked in for him), he can use it as a dip or spread to rehydrate whenever wants the taste, and munch it with some chips, crackers or veggies.  He loves it! 

He won't touch anything "onion-y" but if you like scallions, add them in, along with bits of other veggies.  Don't add too much, or you'll lose the chicken/bacon/ranch taste!

As always, ingredients are freeze-dried, dehydrated, or otherwise, shelf-stable.

Ingredients:

1/2 cup chicken dices

¼ cup bacon bits
¼ cup diced celery
¼ cup shredded dried cheddar cheese
¼ cup powdered sour cream
2 tbsp powdered ranch dressing
s & p to taste

Directions:
Combine all ingredients and place in a jar or storage bag.  Include an oxygen obsorber and seal tightly.  Label it.  Keep it out of light, heat and humidity. 

When ready to use, add approximately 1/2 to 3/4 cups of boiling water, seal and let rehydrate for 10-20 minutes.  (You may need to experiment with the amount of water.) 

Spread on tortillas or dip with fresh veggies, chips or crackers.

Notes:
We don't add salt or MSG to our food, so I leave them out usually. Unfortunately, using the pre-made ranch dressing powder, we couldn't help it.  We also don’t eat black pepper when we can avoid it.

Give it a try YOUR way, and leave your comments below as to how it tasted for you.

If this is too bland for you, feel free to add those diced scallions, diced green peppers or tomatoes, powdered garlic, or anything else.  Remember to bump up the water if you add more ingredients.

Makes 1 serving.
Copyright (c) 2015 Vikki Lawrence
This is tasting recipe for my book. Please do not copy or and absolutely do NOT share this recipe. For your personal use only.

MRE RECIPE: Asian Beef with Broccoli

As you know, we love Asian food! This is a recipe that is a bit more complicated but it's worth it.  I use three separate bags for cooking this (you could use jars) so that the broccoli doesn't become mush and keeps its individual flavor. Same with the rice.  If you prefer, use white rice. And you could make your own beef broth/powdered bouillon instead of using a store-bought cube.

Remember, all of the recipes I am writing for my book are single serve, and use freeze-dried / dehydrated ingredients.

Bag/Jar 1:
1/2 cup precooked roast beef pieces
1 tbsp cornstarch
1 tbsp garlic powder
1 tsp ginger powder
1 beef bouillon cube
1 tbsp brown sugar
(To reconstitute to thick, add 3/4 to 1 cup of boiling water, seal tightly, shake until well reconstituted, and set aside until ready to combine with the others.)

Bag/Jar 2:
1/2 cup broccoli
2 tbsp scallions
(To reconstitute, add 1/4 boiling water, seal tightly, and shake periodically.)

Bag/Jar 3:
1/2 cup instant brown rice
(Add 1/2 cup boiling water ... more or less to taste.)

Directions:
Combine, or serve/eat separately. As always, salt and pepper to taste. Add liquid soy sauce if desired.

Notes:

• Dairy-Free: naturally
• Gluten-Free: naturally, but check on your rice, bouillon, etc just to make sure.
• Low-Carb: Eat this without the rice, and it'll be low-carb!
• Low-Sugar: there really isn't a whole lot of brown sugar in this. If it's too much, feel free to take it out, or reduce.
• Nightshade-free: naturally

MRE RECIPE: Finnish Turnip Casserole

I love this recipe for Finnish Turnip Casserole. (Hubby is Scandinavian.) This is a single-serve dish, best baked in a dish over a campfire, in a toaster oven or a kitchen oven. BUT combine the dehydrated ingredients ahead of time so it's ready any time. Place the bread crumbs in a tiny 2 oz plastic cup with lid (I get them at Wal-Mart), and put that in the bag of mixed ingredients before you seal it.

Note: You'l have to dehydrate the turnip yourself.

INGREDIENTS:

1 cup dehydrated shredded raw turnip

3 tbsp whole egg powder

3 tbsp brown sugar

2 tbsp butter powder

1/2 tsp cinnamon

pinch ginger powder

pinch ground nutmeg

salt/pepper to taste

4 tbsp breadcrumbs

DIRECTIONS:

Combine in small baking dish (ramekin) with 2 cups of boiling water and mix to a thick consistency. Top with breadcrumbs and bake until casserole top is brown.

Usually served with special meals, like for holidays.

= = = =

This is not the typical recipe. For my Homemade Healthy MRE recipe cookbook, I am including the usual soups, stews and so forth, but also am branching out to the unusual. Please comment below with any unusual recipe you would like me to write, using dehydrated ingredients.

 

Notes:

• Nightshade-Free: naturally

MRE RECIPE: Instant Pancakes

Easy to mix in a mug!

I love pancakes! Such a comfort food, not just for me, but also a lot of other people. My son prefers them with chocolate chips. You might like powdered bananas in them. Experiment!

Ingredients:
4 cups all-purple flour
1 cup instant powdered milk (goat, cow, rice...your choice)
3/4 cup malted milk powder
1/2 cup powdered buttermilk
1/2 cup butter powder
1/3 cup sugar
1/4 cup plus 3 Tbls whole egg powder
2 Tbls baking powder
1-2 tsp salt (to taste)
1 tsp baking soda
dash of cinnamon
dash of nutmeg

Directions::
Measure and sift the ingredients. Combine well. Store in an airtight/moisture-proof jar or baggie until needed. When ready to use, measure out 1 cup of dry mixture and add a little over 1/3 cup of water. Combine. Remember, it's ok to have lumps! Cook on a hot and sprayed griddle or frying pan as you would any other pancake, flipping when the first side bubbles and the edges become a little dry, about 2 minutes on each side. I like to top mine with instant or homemade jam.

MRE RECIPE: Cajun Gumbo

Many years ago, I had the pleasure of driving through Louisiana. I made a point to stop in the French Quarter, and tasted my first gumbo. So very yummy.

This recipe is so delicious and super-easy to make. Add freeze-dried cooked shrimp if you'd like. Spice it up or tone it down. Your choice.

Ingredients:
1/4 cup instant rice (brown or white)
2 Tbs dried diced sausage
2 Tbs dried diced chicken
1 Tbs diced onion
1 Tbs diced bell pepper
1 Tbs diced celery
1 tsp powdered chicken broth (or 1 chicken bouillon cube)
1 tsp Creole seasoning
1/2 tsp garlic powder
Salt and pepper to taste

Directions:
Combine all and store in water-proof air-tight container/bag. When ready to eat, add 1-2 cups of boiling or very hot water. (Amount will depend if you want it soupy or quite thick.) Stir. Cover. Let sit approx 20 minutes, or until all ingredients have reconstituted.  Stir and enjoy!

Note:
If you can't find a freeze-dried or dehydrated version of your favorite sausage, do it yourself! Just thinly slice, cook, then drain/pat away every bit of fat, and dehydrate at a high temp. Check regularly to see if any more fat is accumulating, and if it is, pat it off.  When the sausage is super crispy and dry (not greasy), it should be ready.

Another Note:
Lots of people put okra in their gumbo. Finding dehydrated okra is impossible (if you know a source, please please tell us in the comments below!). So, here's a tip about dehydrating okra: freeze it. That way, it won't get all oooey goooey. So... freeze till almost solid, slice thinly, place on dehydrator sheets, and dehydrate at around 115 degrees F till crispy.  Frozen to dehydrated, with a brief stop in between.

Notes:

• Dairy-Free: naturally
• Gluten-Free: naturally
• Low-Carb: If you eliminate the rice, this is low-carb.
• Low-Sugar: naturally
• Nightshade-Free: If you eliminate the bell peppers, this is nightshade-free. Did I miss any other nightshade ingredient?

MRE RECIPE: Cucumber Mango Salsa

Several people have asked me for recipes that avoid the nightshade family: tomato, eggplant, potato. Here is one!

Ingredients:
1/2 cup cucumber dices
1/2 cup mango dices
2 tbsp green onion/scallion dices
1 tsp cilantro
1 tsp lime powder
1 tsp raw sugar
1 tsp apple cider vinegar powder
1/2 tsp horseradish (or hot radish) powder
s & p to taste

Directions:
Combine and seal. When ready to eat, add boiling water, stir and cover until rehydrated. You want a very thick chunky salsa. Adjust seasonings. Serve with chips or veggies.

Notes:

• I let my radishes grow big and super-hot, slice thin and dehydrate until crispy. Then I powder. Easy peasy "horseradish" powder!
• Nightshade-Free: no potato, tomato or eggplant
• Gluten-Free: naturally
• Dairy-Free: naturally
• Vegan: naturally
• Low-Sugar: there is a little bit of sugar in this. If you desire no-sugar, eliminate it and add a tiny bit of stevia to offset the sourness of the vinegar.

MRE RECIPE: Beef Stroganoff

Beef Stroganoff is one of my all-time favorite dishes.  My hubby liked it too but hadn't had it since he became lactose intolerant. Now that I wrote this recipe, and substituted powdered goat milk or powdered plain rice milk, he is back on the beef stroganoff wagon!

Ingredients:
1/2 cup tiny or dehydrated pasta (egg noodles make it yummy!)
¼ cup hamburger rocks or roast beef chunks
¼ cup mushroom slices
1tbsp sour cream or rice milk powder
1 beef bouillon cube
¼ tsp onion powder
1 tsp potato flakes or arrowroot powder (to thicken it)
s & p to taste

Directions:
Combine and seal. When ready to eat, add 1 cup of boiling water, stir and cover. Let sit until beef and pasta are reconstituted, about 20-30 minutes.

Notes:

• Gluten-free: use your pre-cooked and dehydrated gluten-free pasta
• Dairy-free: substitute rice milk powder instead of sour cream powder
• Nightshade-Free: If you use arrowroot powder or corn starch (instead of potato flakes) to thicken the dish, this will be nightshade-free.
• Low-Sugar: naturally

MRE RECIPE: Asian Chicken Cashew

This is one of my favorite recipes. Cashews make almost everything taste better!  Give this a try.

Ingredients:
1/4 cup chicken chunks or bits
1/2 cup instant rice
1 tbsp garlic powder or flakes
1 tbsp green onions / scallions
1 tbsp cashew pieces (toasted or raw)
1 tbsp bell pepper dices
1 tbsp carrot bits
1 tbsp water chestnuts
1 tbsp sesame seeds
1 tsp brown sugar
1 beef bouillon cube
pinch red pepper flakes

Directions:
Combine and seal. Reconstitute with 1 1/2 cups (or more) of boiling water. Should be delightfully thick!

Notes:

• Nightshade-Free: If you can't handle nightshades, eliminate the bell and hot peppers.
• Dairy-Free: naturally
• Gluten-Free: naturally but make sure the rice is gluten-free
• Low-Carb: naturally, except for brown sugar. Leave it out if you need to.
• Low-Sugar: naturally, except for the brown sugar that you can leave out if you'd like.
• Dehydrates the water chestnuts yourself (make sure sliced thin).
• Instead of using a bouillon cube, make your own beef stock, simmer until reduced and thick, then spread out thin and dehydrate.
• If planning to store this for a long time, leave out the cashews and seeds. Add them in when preparing to eat.

MRE RECIPE: Creamy Broccoli Chicken and Rice

Hubby LOVES this dish, especially when I make it dairy-free with rice or goat milk powder. Feel free to add more veggies, if you'd like.

Ingredients:
1/4 cup white or brown rice
1/4 cup dehydrated broccoli
1/4 cup dehydrated chunk chicken
2-3 tbsp goat or rice milk powder
1/4 to 1/2 tsp garlic powder
s & p to taste

Directions:
Combine and seal. To prepare for eating, reconstitute with 1 1/2 cups of boiling water. Stir, cover, and let sit for 15-20 minutes, until everything is moist and tender.

Notes:

• Dairy-Free: naturally, unless you use powdered cow milk.
• Gluten-Free: naturally
• Low-Sugar: Naturally
• Low-Carb: Instead of using rice, you could substitute zoodles (strips of zucchini, dehydrated, used like noodles).
• Nightshade-Free: No potato, tomato or eggplant.