A companion to the upcoming book of similar title, this blog gives recipes to make your own homemade and healthy Meals Ready to Eat. Whether you prepare these for survival in emergency situations or to provide healthy meals for work and camping/backpacking, or if you just need portion control for your diet, there are recipes here for nearly everyone! // ALL ingredients are dehydrated or freeze-dried, or shelf-stable, and all recipes are for one serving. // At least ONE new recipe will be added each week.

MRE RECIPE: Quick Cakes

Yes, these are NOT diet friendly, but you can store the products to make these in your pantry and are super-easy to make.  I do NOT suggest using diet soda pop as they usually have asparatame in them which can cause seizures (it does in my boy) and other health problems.  But these ARE lower in fat than if you were to use oil and eggs.

Cake Mix + Soda Pop = Moist Cake

Yup, I make these all the time for bake sales.

Ingredients:
1 box of cake mix (15.25 oz)
1 can of soda pop (12 oz)

Directions:
Take your favorite cake mix and instead of adding the oil, eggs, butter, or other add-ins, just add ONE CAN of any flavor soda pop.  Completely combine (it looks weird at first), then pour into a 9 x 13 greased pan, and bake for the time on the cake-mix box.

I found this picture online, and use it often.  Remember that the soda adds only a LIGHT taste. My son LOVES the creamsicle cake (vanilla cake plus vanilla pudding plus orange soda pop).

Basically, tho, I use lemon-lime soda pop with most of my cake mixes. It barely gives any flavor, but makes the cake so moist that it's hard to get it out of the pan.  Leave it in the pan!! 

TOPPING:
You can use canned frosting (yuck!) or make a glaze by adding a liquid (can made from unsweetened lemonade or other drink powder + water) and powdered sugar. It's a delightful and tasty glaze/drizzle!

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.

Upheaval in America so are you prepared?

I don't normally talk about politics on my blogs, but I feel I must before I continue posting recipes here.

I live kinda in the middle of the country ... in Colorado, near the Rocky Mountains.  Our weather has been super-weird for a few years now, not getting very cold in the winter, going from Summer to a couple months of Autumn then almost directly to Spring for a few weeks then on to Summer.  It was 107 degrees F. 2 days ago!  We've had more than our share of rain in the last few months, but now it's dry as a bone. First it was too wet to plant anything and now that we do, it's too hot for things to grow.

A lot of the eastern to middle of the country, all the way down to Texas, is flooded.  Too much rain means crops aren't being planted, and if they are, then they are rotting in the fields.  Of course, the rain is also messing with roads, housing, being able to get to jobs, and more.

Shall we talk about California?  I understand that in a good year, California produces MOST of our fruits and veggies, and nuts like almonds.  But this is the fourth year in a row that Cali is in the throes of a horrible drought.  Farmers, with their parched landscapes, are giving up.  People aren't allowed to water lawns and landscaping, or even fill pools!  See this picture ... all of those dead almond trees mean so many products that use almonds from ice cream to trail mixes, will drastically jump up in price, or just disappear. Plus, so many dead trees create a huge fire hazard.

And what about the bird flu?  It's killing thousands and thousands of domesticated chickens and turkeys, among others. That means there are far less chickens for eggs and meat, and turkeys for meat (think: Thanksgiving).  Eggs are being rationed AND their prices are going up.  People are turning to little farmers like me for chicken eggs, and will soon be asking for meat birds too. (And some of us are having chickens stolen!  What?!)

Between the flooding, the drought and the bird flu, food prices of all kinds are jumping up. Not just for us humans but food for animals too.  Because corn isn't growing in the flooded areas like Kansas, feed for cattle (milk AND meat) just isn't available.  Know what that means? Farmers and ranchers are slaughtering most of their herds NOW so the animals won't starve later.  Yes, meat will be plentiful and priced reasonably for another week or two ... maybe even a month or two ... but soon, there won't be much on the shelves.

That goes for vegetables, fruits and nuts too.

Take some time NOW to stock up on canned foods, or can or dehydrate your own. Can or dehydrate what's in your freezer. I want you to stop going out to eat and spending money on frivolous things, and get supplies for 1 year. Yes, I said ONE YEAR.  That estimate is conservative because it will probably take 2-3 years ONCE THE WEATHER RETURNS TO NORMAL, to get our flocks, herds, orchards and farms back up and running.

(p.s. don't tell anyone you're stocking up so that people won't be beating down your door, or steal what you have)

Take at the sample list below, then take quiet action.  Please.

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MOST IMPORTANT: WATER!!!!  Lots and lots of bottled water. But remember, after a while, the gallon bottles WILL leak.  We store our bottled water in a bathtub.


DAIRY (dehydrated/freeze-dried/NOT refrigerated):
-sour cream
-cheese
-butter
-milk (cow, rice, soy, goat, etc)
etc.


FRUITS (canned or dehydrated):
-pears
-apple sauce
-peaches
-berries (www.justtomatoes.com)
etc.


GRAINS:
-wheat berries (to grind)
-muffin mixes, crackers
-oats (quick cook)
-rice (instant brown and white)
-millet
-pasta (easy to store tiny pasta in jars, or spaghetti noodles)
-instant mashed potatoes/canned potatoes
etc.


PROTEIN:
-eggs (powdered)
-bacon pcs (look at Hormel)
-nuts and seeds
-beans
-canned spam, ham, beef, etc
etc.


VEGETABLES:
this list is so long - stock up on dehydrated or canned veggies that YOU and your family like.


MISC:
-broth or bouillon cubes
-seasonings, spices, herbs
-gelatin, pudding, desserts, candy, cake mixes
-vitamins and supplements
-coffee, tea, hot cocoa, instant apple cider
-soda pop (you'll see why on my blog in a couple of weeks)
-canned soups, stews, sides, etc.
-powdered unsweetened drink mixes, instant tea, instant lemonade

NON-FOOD that could be effected:
-toilet paper, paper towels, tissues,
-medicine (OTC and other)
-cleaning products
-a way to go to the bathroom, in case your water and/or electricity stops working
-hygiene products
-cooking methods, like an alternate stove, fuel, matches

This is just a small list.  Take a look at your grocery receipts for the past 2 months. What did you buy?  Do you have enough of those items for one year?  If not, GET THEM!!

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I sincerely hope the weather and bird flu will straighten themselves out, and this will all be unnecessary.... But wouldn't you rather have it and not need it, than not have it and desperately need it?

Recovering from 2nd knee replacement surgery

Yes, I dropped the ball again. 

I spent most of March and the first half of April, getting ready for my knee replacement surgery.  That entailed a LOT of doctor appointments, including a cardiologist who cleared my heart for surgery, dental, x-rays, MRIs, and so many more. I was on the go 5-days a week.  Between the busy-ness, I was struggling with fibromyalgia that smacked me over the head after the first knee replacement surgery in November.

So, I didn’t get a chance to write a monthly column about being a caregiver for someone who has epilepsy, I didn’t work on books, I didn’t experiment with recipes and I didn’t write in this blog.

I feel VERY guilty.

I’m still recovering from my surgery.  After all, it’s only been nearly 3 weeks.  My incision is healing well.  I’m regaining mobility in the leg.  I don’t fall down all of the time any more.  And I **think** … yes, **think** that my fibromyalgia has gone away a little bit.

So I hope to be back soon, giving you your money’s worth in this blog.

I will tell you that the food at the hospital was HORRIBLE…very few fresh veggies and fruit.  Had 6 different kinds of white potatoes but not even ONE sweet potato! Protein was unexciting.  Eggs were disgusting.  Cheesecake and carrot cake super yummy.  No wonder I came out of there with severe upset tummy syndrome and an additional 5 pounds.

Thought about maybe I should have had Hubby bring to the hospital some of my “instant meals” that I make but decided not to.  (1) I couldn’t have gotten up to find hot water and bring it back without spilling or falling.  (2) My 18 year old autistic son who stayed there with me couldn’t have brought the hot water back without spilling.  (3) Hubby wasn’t there a lot. (4) It’s not the nurses’ jobs to bring me hot water. (5) I guess I could have gotten the room service people to bring it to me but they never got my order right as it was!

Then I left the hospital and HAD to have comfort food.  Problem is, I had too much.  Too much jello, rice pudding, Hubby bringing home too much take-out, and, well, sweets.

I weighed this morning.  I gained a total of 10 pounds in 3 weeks.  What?  No way!  Uh, yes. And I really don’t like that.  I do still have a lot of jello in the freezer because I am still nauseous a whole lot and medication isn’t really helping.  But here’s my plan starting tonight:

BREAKFAST
  • oatmeal with raisins OR
  • nuts/seeds with fruit OR
  • eggs from my chicken or turkey girls

 SNACKS:
  • nuts/seeds
  • fruit
  • dried cranberry with almonds and cashews
  • dried cherries with cashews and peanuts

LUNCH:
  • lettuce salad with veggies and a boiled egg and fresh fruit on side
  • tuna salad with veggies with fresh fruit on side
  • taco shell with brown rice or quinoa filling, tom, etc with fresh fruit on side
  • hummus with tortilla chips
 
DINNER:
  • snack meal (healthy fresh protein like cheese/egg/hummus plus lots of fresh bite-sized veggies and a starch like rice crackers).
  • soup/stew/casserole from dehydrated ingredients (minimal meat, bump up bean and nut protein, lots of veggies and lots of spices and herbs).

 
What do you think? Is it healthy?

My Own Weight-Loss - Update

When I went in for my surgery on November 19 2014, I weighed 254 pounds.  After the surgery, I was so nauseous, on pain killers, and didn't feel like doing anything.

But to regain mobility in my knee / leg, I needed to do leg exercises.  By the end of December, I had lost several pounds, had regained full mobility in my knee, and, except for the pain, was starting to feel better.

The surgery made my fibromyalgia worse.  Biggest flare-up I've ever had, and it's not going away.  I read about diets to help with the fibro, so I started eating mostly fruits, veggies, nuts, seeds, legumes, and gluten-free.

I added exercycling to my daily routine.  Then found my 3-pound hand weights and started working with them, in addition to physical therapy.

But the physical therapy was making my other leg/knee worse.  I had to stop that.  I researched exercises to do in bed, and changed things.

As of last week, I have lost 27 pounds since my surgery.

I exercycle daily.
I work out with weights daily, on the bed.
I do my knee exercises daily, on the bed.
I do mock-stomach-crunches daily, on the bed.

I started water therapy 2 weeks ago, but because of the snow, have attend only once so far. Hope the snow goes away soon.

If **I** can lose weight, so can YOU!

I have another 50-75 pounds to go.  I CAN do this!

MRE RECIPE: KFC-Like Original Recipe Chicken

KFC-Like Chicken:

I love Kentucky Fried Chicken, but in most cases, it is so greasy. And I usually just want to eat the skin because it’s so delicious. Nope, soooo not healthy.   But now, for those of us working to be more healthy, I think I've come up with a taste substitute for KFC chicken.

I have been experimenting with KFC copycat recipes, trying to convert them to an instant meal, and I think I might be close for Original Recipe chicken. I need your help to experiment.

Ingredients:
1 cup pre-cooked freeze-dried chicken pieces
2 tbsp Accent (MSG seasoning)
1 tbsp buttermilk powder
1 tbsp all purpose flour
1 tbsp sweet paprika
1 tbsp onion powder
1-2 tsp salt
1 tsp instant egg powder
1 tsp ground oregano
1 tsp dried sage
1 tsp dried basil
1 tsp dried marjoram
1 tsp ground black pepper
1 tsp garlic powder
½ tsp chili powder

Directions:
Combine everything except chicken until completely mixed.  Add dried chicken and toss again. Store in a tightly sealed container, keeping out moisture, light and oxygen.

When ready to eat, rehydrate with 2 cups of boiling water. Could take a little more or less, depending on humidity, etc.  Allow to sit, covered, for at least 10-20 minutes. Drain extra, although the flour, egg powder and buttermilk powder should thicken the extra water into a nice flavorful sauce.
Notes:
I don’t like using MSG / Accent and I don’t like much salt in our food, so I leave them out usually. 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.  Feel free to top this onto some instant mashed potatoes (with or without butter powder). Maybe make a side of cole slaw or corn.

To Make Gluten-Free:
To make gluten-free, replace the flour with arrow-root powder or chia seeds or ground flax meal (to thicken). Check the other ingredients to make sure they are all gluten-free.

To Make Dairy-Free:
To make dairy-free, eliminate the buttermilk powder. It will taste a little different but give it a try anyway.

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Makes 1 serving.

Copyright (c) 2015 Vikki Lawrence
Do not copy or share this recipe. For your personal use only.

Sincere Apologies

I feel so bad that I haven't written in this blog in a while. 

I had knee replacement surgery November 19 2014, and I've been struggling with recovery ever since.  The next knee replacement surgery is scheduled for April 2015.  Once I've recovered from that surgery, I **WILL** get back to writing regular posts here.

If you subscribed to this blog via Amazon.com, please contact me at vikkibooks aT yahoo period com. I want to send you something for staying with me.

So ... I really am sorry that I haven't posted in a while.  I am planning a post for this Friday for my version of instant KFC - Original Recipe Chicken!

Thanks again.