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Caribbean Cooking: What’s in your Hurricane Pantry

During a disaster, like a hurricane, it is very difficult to decide what to eat. The best thing is to eat healthy foods as you will need the energy and strength to cope during these stressful times. Hopefully the following will help you make better food choices and provide you with easy to prepare, tasty dishes for your family and friends.

Buy and stock non-perishable foods for at least a two-week supply throughout the hurricane season. Most of the foods will be either dried or canned. Purchase fresh vegetables and fruits that can be kept without refrigeration for several days; e.g. potatoes, sweet potatoes and onions. Remember to store them separately.

Things to Remember
• Always wash your hands before handling food.
• Wash your fruits and vegetables, add a little Clorox to the water.
• Wash the top of the can before opening.
• Look for low sodium canned products and rinse the contents before using to lower the sodium even further.
• Large plastic containers to hold paper and boxed items.

Basics:
One gallon of water per day, per person
Manual can opener or two
Disposable paper plates, utensils, napkins, and paper towels
Large mixing bowls and cooking utensils

Oatmeal (original not minute)
GrapeNuts
Peanut Butter
Vegemite and/or Marmite for "DownUnders"
Canned chicken and seafood – clam, crabmeat, mackerel, salmon, tuna, herring, shrimp, octopus, squid, mussels. These are all great sources of good protein.
Canned vegetables and beans
Canned fruits in light syrup
Brown rice
Crackers, Saltines, Triscuits, Wheat thins etc.
Wholewheat pastas
Honey
Milk – long life, powdered, canned or Soy

Healthy Snacks
Nuts – almond, Brazil, cashew, hazelnut, pine nut, walnut, pecan, peanut, macadamia. Nuts are a good protein source and very good source of the major B vitamins. Seeds – sunflower, cashews, pumpkin. Bars – granola, protein, etc.
Dried fruits – raisins, craisins, cranberries, apricots, prunes, and dates.

Keep your hurricane galley filled with wholesome foods!

POWER BREAKFAST

Preparation time: 5 minutes
Cooking time:  None
Serves: 1

1/4 cup (uncooked) oatmeal
1 Tblsp. craisins or dried cranberries
2 Tblsp. unsweetened applesauce
1/4 cup plain, fat free yogurt
1 tsp honey
1/3 cup orange juice or juice of your choice
1/3 cup GrapeNuts

Place first five ingredients in a bowl, in order given. Pour fruit juice over and then sprinkle GrapeNuts on top for “crunch”.

Note: This breakfast gives you good energy to start your day.
Note: It is not necessary to cook the oatmeal.

BLACK BEAN SALSA

Preparation time: 10 minutes
Marinating time: 30 minutes
Makes about 1-1/2 cups

1 (15 oz) can black beans, rinsed and drained
1/2 cup frozen, whole kernel corn, thawed
1 tomato, chopped
1 Jalapeno pepper, seeded and finely chopped
3 Tblsp. fresh lime juice
2 Tblsp. snipped, fresh cilantro

In a medium size bowl, mix all ingredients and leave to marinate or chill in refrigerator.

Serve with tacos and chips or on top of chicken, fish, etc.

BLACK BEAN AND CHICK PEA SALAD

Preparation time: 15 minutes
Marinating time: 30 minutes
Serves: 8

1 (15 oz) can low sodium black beans, drained and rinsed
1 (15 oz) can chick peas, drained and rinsed
1 (15 oz) can small white beans, drained and rinsed
4 green onions, chopped
3/4 cup frozen green peas, thawed
1/2 cup shredded carrots
Garnish: lettuce leaves and Salsa

SHERRY DRESSING:
3 cloves garlic, minced
1/3 cup sherry
1/3 cup red wine vinegar
1/4 cup honey
1/4 tsp. black pepper

Mix dressing and set aside. Combine black beans, chick peas and white beans with onions, peas and shredded carrots. Toss with dressing. Marinate, mixing once or twice. Serve on lettuce leaves with Salsa.

Hint: This salad keeps well and actually gets better when made ahead of serving time.

QUICK MEDITERRANEAN SALAD

Preparation time: 10 minutes
Serves: 8

1 can of sardines, left whole
1 (16 oz) can no-salt added tomatoes, drained
1 can hearts of palm, drained and chopped
1 can artichoke hearts, drained and chopped
Italian dressing to taste
1 box herb seasoned croutons

In a medium sized bowl, toss the sardines, tomatoes, hearts of palm, and artichoke hearts together. Add dressing to taste and top with croutons.

DELICIOUS VEGETABLE PIE

Preparation time: 20 minutes
Cooking time: 20 minutes
Steaming time: 10 minutes
Serves: 8

1 large potato, peeled and sliced
2 large carrots, peeled and sliced
2 cups shredded cabbage
4 cloves garlic, finely chopped
1 (16 oz) can sweet corn
1 large onion, finely chopped
1 red bell pepper, chopped
1 package mushroom soup or a can of soup
1 cup grated parmesan cheese or any cheeses that you have
1 tomato sliced, optional

Preheat oven to 350ºF/180C. Place potatoes and carrots in steamer and steam until just cooked; add cabbage last 3 minutes of steaming time. Layer potato, carrots, cabbage, garlic, corn, onion and bell peppers in a 9 x 20 baking dish. Mix mushroom soup with 1 cup cold water until smooth. Pour onto layered vegetables. Add cheese and tomato. Bake in oven for 20 minutes or in microwave for 5 – 8 minutes.

Variations are endless. Instead of potato, use rice or pasta. This is a basic recipe and an excellent way for using up all that is left in the vegetable bin – celery, mushrooms, sweet potato, pumpkin, squash, beans, spinach, etc. Be creative. Use your favorite herbs. Add meat, chicken or fish. And then use up left over cheeses.

Capt. Jan Robinson is author of the Ship to Shore Cookbook Collection. She holds certificates from the Culinary Institute of America, the Ritz Cooking School, and the Cordon Bleu.

Available at your local marine or bookstore or website  www.shiptoshoreINC.com Email  CapJan@aol.com or call 1-800-338-6072. Mention All At Sea to receive your special discount.

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