Nutrition INFO
Drinks
he creamers mention below are snickers coffeemate, cinnabon international delight
Kevita Drink |
Coffee w/ Cinnabon |
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Nutrition
Serving size 16 fl oz
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Nutrition
Serving size 1 tbsp
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coffee w/ snickers |
Orange Juice |
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Nutrition
Serving size 1 tbsp
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Nutrition
Serving size 8 fl oz
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Nestle Chocolate |
Almond Milk |
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Nutrition
Serving size 2 tbsp
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Nutrition
Serving size 1 cup
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Vegetables
Tomatoes |
Baby Carrots |
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Nutrition
Serving size 1 cup
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Nutrition
Serving size 1 cup
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Green Beans |
sweet peas |
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Nutrition
Serving size 1/2 cup
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Nutrition
Serving size 1/2 cup
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Rotel diced tomatoes |
Cilantro Salsa |
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Nutrition
Serving size 1/2 cup
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Nutrition
Serving size 2 tbsp
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BroccoliNutrition
Serving size 2 tbsp |
AsparagusNutrition
Serving size 2 tbsp |
Starches
potatoes |
Whole Grain Oats |
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Nutrition
A 100-gram (g) or 3.5- ounce serving is a whole medium size potato. This much white potato, baked with skin, contains:
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Nutrition
Servings size 1/2 cup uncooked
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Refried beans |
Yellow Rice |
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Nutrition
Servings size 1/2 cup uncooked
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Nutrition
Servings size 1/3 cup uncooked
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Kings hawaiian Rolls |
Rice Cakes |
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Nutrition
Servings size 1 roll
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Nutrition
Servings size 1 slice
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Corn Tostadas |
Goya Refried beans |
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Nutrition
Servings size 2 tostadas
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Nutrition
Servings size 1/2 cup
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Whole Grain Tortillas |
Corn Tortilla chips |
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Nutrition
Servings size 1 tortilla
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Nutrition
Servings size 14 chips
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Corn tortillas |
Pinto Beans |
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Nutrition
Servings size 2 tortillas
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Nutrition
Servings size 1/4 cup
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Fruits
Bananas |
Peaches |
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Nutrition
Serving size 1/2 cup
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Nutrition
Serving size 1/2 cup
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Snackes
Lay's Classic |
Short Cake |
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Nutrition
Serving size 15 chips
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Nutrition
Serving size 1 shell
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Baba-Ganush |
Dry Roasted Peanuts |
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Nutrition
Serving size 1 oz
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Nutrition
Serving size 39 pieces/ 1 oz
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Avocado Dip
Nutrition
Serving size 2 tbsp
Serving size 2 tbsp
- 50 calories
- 4.5 grams fats
- 1 grams saturated fat
- 0 grams of monounsaturated fat
- 0 grams of polyunsaturated fat
- 0 mg cholesterol
- 110 mg sodium
- 90 mg potassium
- 2 grams of carbohydrate
- 1 grams of dietary fiber
- 0 grams of sugar
- 0 grams of protein
Fats
Butter |
Olive oil |
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Nutrition
Serving size 1 tbps
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Nutrition
Serving size 1 tbps
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Veggie Cheese |
American Sliced Cheese |
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Nutrition
Serving size 1/4 cup
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Nutrition
Serving size 1 slice
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Meats
Ahi Tuna Steaks |
Ground Turkey |
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Nutrition
Serving size 1 fillet
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Nutrition
Serving size 1 tbps
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Smoked Turkey BReast
Nutrition
Serving size 1 fillet
Serving size 1 fillet
- 50 calories
- 1 gram of fat
- 20 mg cholesterol
- 400 mg sodium
- 9 grams of protein
Food recipes
Pictures represent the storage size for preparation purposes and the secondary represents meal size. If no container is present each picture may represent either meal size or items used to create a single meal.
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Meal #1
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Meal #2
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Actual Meal Size
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Used to Create an Actual Meal Size
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cinnamon Apple Oat meal |
Re-fried Beans & Turkey Tacos |
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Ingredients-
4 cups of Old Fashioned 100% Whole Grain Oats 2 cups of diced or cut up gala apples 1 tbsp of cinnamon international delight cinnabon creamer Instructions- Mix ingredients, then add water till oats are thoroughly mixed and covered and refrigerate till morning for extra flavor add 3 table spoons of international delight cinnabon creamer |
Ingredients-
corn tortilla shells raw uncooked re-fried bean mix (see re-fried bean recipe) 1 package of ground turkey 1 onion mushrooms spinach seasonings- salt, cayenne, chopped chives, granulated onion, and cilantro Instructions- Take the ground turkey cook on medium heat with chopped onion, mushrooms and mixed with spices (your choice) and spinach until fully cooked then cover once all is fully cooked and set aside. Then take re-fried beans mix and place in a pan on medium heat with 2 slices of cheese cut in cubes and melt till the cheese is fully melted, corn tortillas raw uncooked, |
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Meal #3
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Meal #4
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Actual Meal Size
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Actual Meal Size
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Re-fried Beans |
Ahi Tuna Steak |
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Ingredients-
2.5 lbs of pinto beans 2 cloves of garlic 2 onions olive oil seasonings- salt, cayenne, chopped chives, granulated onion, cilantro, and complete seasoning (from Badia) Instructions- 2.5 lbs of pinto beans Let is soak over night in warm water (depending upon your pot size will determine how many times you have to boil your soaked pinto beans). Add two garlic cloves peeled and cut into slices the place pinto beans into pot cover with water and boil for about 20 min. Saute onions in olive oil until brown. Check to make sure beans are thoroughly mash-able. Scoop out beans into blender and pour some of the water you boiled the beans in and blend to your desired thickness. The more water you use the thinner it will blend consistency wise. After blending add kosher salt to tast and the spices of your choice I used cayenne, chopped chives, granulated onion, cilantro, and complete seasoning (from Badia) to the desired tast. Then mix thoroughly and store for later. |
Ingredients-
2 ahi steaks 1 package of asparagus butter 1 lemon seasonings- salt, pepper, lemon pepper Instructions- Put the stove on medium heat and place the tuna on a flat pan with melted butter underneath and saute the asparagus with the tuna steak. Sqeeze lemon on top of the steak and flip both sides so as to cook the tuna a little on both this searing in the juices. Add lemon pepper on the asparagus with the tuna steak and cook on low heat till the tuna is cooked to your desire. Remove and enjoy! |
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Meal #5
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Meal #6
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Actual Meal Size
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Actual Meal Size
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BAKED pOTATO & Broccoli |
Red Potatoes & Mushrooms w/ Broccoli |
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Ingredients-
1 baked potato cut broccoli heads butter olive oil seasonings- salt, and pepper Instructions- For quick bake slice large potato in half and place the bottoms facing down coat the skins with olive oil and season with salt and pepper and microwave for 12 min. (Or bake for 1 hr covered in foil) For broccoli place in a pot with a small amount of water to stem and add butter and let it cook for about 10 minute. Serve and Enjoy! |
Ingredients-
4 baked red potato cut broccoli heads butter olive oil shiitake mushrooms. seasonings- salt, and pepper Instructions- For quick bake slice large potato in cut cubes and place the bottoms facing down coat the skins with olive oil and season with salt and pepper and microwave for 12 min. (Or bake for 1 hr covered in foil) For broccoli and mushrooms place in a pot with a small amount of water to stem and add butter and let it cook for about 10 minute. Serve and Enjoy! |
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Meal #7
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Meal #8
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Actual Meal Size
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Actual Meal Size
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Re-fried Beans & flat Bread |
Baked Potato w/ Onions and mushrooms |
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Ingredients-
re-fried bean (mix) cut tomatoes For Flat Bread- olive oil 1 cup of flour water seasonings- salt Instructions- For re-fried bean recipe (see re-fried beans). Add re-fried bean premade mix and add cut tomatoes to the mix. Heat up and medium heat. Add some olive oil and keep warm once desired heat is achieved. For making flat bread pour in a bowl 1 cup of flour and add salt about a 1 tbsp and mix together. Then add warm/hot water and mix till the dough is smooth and lightly floury. Then add olive oil to the dough ball and allow the dough to sit for 10 min. Set the stove to medium high heat and form 8 small dough balls. Flatten with a roller till they become like as thin as a quarter. The place on a flat skillet or cast iron flat plate and cook over heat flipping it ever 20 sec. Until golden brown and light tan color. Serve and Enjoy! |
Ingredients-
1 baked idaho potato long ways sliced onions mushrooms butter olive oil seasonings- salt, and pepper Instructions- For quick bake slice large potato in cut cubes and place the bottoms facing down coat the skins with olive oil and season with salt and pepper and microwave for 12 min. (Or bake for 1 hr covered in foil) For onion and mushrooms place in a pot with a small amount of olive oil and saute for a while then add butter and let it cook for about 15 minute or when golden brown. Serve and Enjoy! |
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Meal #9
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Meal #10
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Breakfast Egg rolls |
Turkey Burgers W/Fermented Onions |
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Ingredients-
3 eggs mushrooms tomatoes onions cheese (optional) seasonings- salt, pepper Instructions- First take mushrooms, tomatoes cut up into cubes, and the cut up cubes of onions and saute them together. Then scramble the eggs in a bowl and add the eggs into the pan on medium heat adding salt and pepper to taste. And cook till semi firm in texture. Then remove skillet from the stove and off the heat to cool down. While cooling down prep the egg wraps with the prepared eggs and place another pan or use the same pan but you will have to put the eggs in some bowl when you do this. Then add some oil and cook the egg rolls till golden brown. Serve and Enjoy! |
Ingredients-
ground turkey white mushrooms shiitake mushrooms yellow onions scallions onions olive oil seasonings- kosher salt, pepper, cayenne pepper, complete seasoning, ground garlic, cilantro, rosemary, and paprika Instructions- Mix thoroughly together the ground turkey with white and shiitake mushrooms, chopped yellow and scallion onions, olive oil and seasons. And cook on a flat pan lightly oiled on medium heat. Flip back and forth until both sides are golden brown. Then add to the dish red fermented onions. Serve and Enjoy! |
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Meal #11
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Meal #12
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Tuna & Falafels Balls |
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Ingredients-
2 lbs chickpeas 2 bundles of cilantro 1 bundle of parsley 2 red onions 8 garlic cloves lemon juice 1 tub of hummus can tuna seasonings- tajin spice Serving Size: 8 people Instructions- Leave 2 lbs or two packets of chickpeas in a bowl of 12 cups of water (use boil water to cover) let it set over night. Then place the chickpeas in a food processor and blend well till its like a chunky paste. Then blend separately the cilantro and parsley with the red onions and garlic until all come together like a thick chunky paste. Then add the chickpeas and the cilantro mix together while adding the lemon juice and tajin spice for flavor. Refrigerate for an hour to let the spices combine well. Then place a skillet or pot on high heat with oil to cover at least half of the formed balls you are going to make out of the chickpea and cilantro mix. Make sure the heat is hot enough because if you put the oil on to low of heat the balls will fall apart. Once your pot or pan is at the right temp place and cook until a nice golden brown. Once all the balls are finished take a plate and dress the place surface with a light dressing all over with hummas then add the can tuna to the plate with the falafel balls. Serve and Enjoy! |
Fermentation
When it comes to preservation of food fermentation has got to be one of the most important skills one should indeed seek to achieve as an outdoors-men. When you think of fermentation, think about it as a skill in which one is able to use to slow down the decay of food in order to use it or prolong its edibility. When the grid is down and electricity is unavailable having both the stockpile items which one can use to ferment food, and tools to do so, will only help keep the elongation of your food supply from being used up to quickly or from quick spoilage. Fermentation is something you should think about as being something that can be divided into two classifications air exposure, and air deprivation.
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Air Exposure
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Air Deprivation
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Bread Yeast
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Canning (Cooked Food Pressure Canned) ***The only one vulnerable to botulism***
Vegetable Fermentation (Salt Water Based Submersion) Acetic Fermentation (Veggies Which Are Preserved In Vinegar) |
Vegetable Fermentation (Salt Water Based Submersion) Formula:
Veggie weight in grams + Water needed in grams= Veggie and Water grams x .025 or .3 = Salt Requirements
Veggie weight in grams + Water needed in grams= Veggie and Water grams x .025 or .3 = Salt Requirements
Fermentation Recipes
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Ginger Bug |
Root BEer |
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Ingredients-
organic ginger water brown sugar Instructions- Add 2 to 4 cups of warm water depending upon how much you want to have for use and 1/4 cup of brown sugar then greet half a ginger root leaving the second half for day two and it to a clean clear jug and mix thoroughly. Cover with a cloth securely to the top and place in a warm area in the hose to sit for a day. On day two greet the rest of the ginger and add 1/4 of brown sugar and mix again and place in a warm area to ferment for another day. By day three your ferment should look as bubbly as the picture above. If the liquid is not very bubbly find a place more warmer and let it sit for a day and recheck.. If your ginger bug has fully become bubbly repeat the process in order to keep culture alive. |
Ingredients-
sassafras root 4 cinnamon sticks organic ginger 10 cloves of clove 1 table spoon of nutmeg 2 cups of brown sugar Instructions- First lets make a ginger bug. To make a ginger bug we need to take 4 cups of water and add 4 tbsp of brown sugar and 4 tbsp of chopped up ginger with the skin (the skin is where the yeast is so we need the skin). And let is sit for 24 hrs then we are going to add after 24 hrs 4 tbsp of brown sugar and 4 tbsp of chopped up ginger and let it sit again for 24 hrs. At this time you should see bubbles forming at the top of your ginger bug you have been making. After 2 days we will then begin to start the process of making the syrup mix. First take your sassafras root and boil it in 1 gallon of water and let it continue to boil till the water has turned a nice deep brown color. (Dont be crazy and use this batch this water taste bitter trust me if you doubt me just take a spoon full and drink) Ha ha I told you! Then toss that water and boil again in 1 gallon of water this time we are going to add all the other items into the batch and boil together the chopped ginger (4 tbsp might do you fine but you have to choose if you want more) then 4 sticks of cinnamon, 10 cloves of clove, 1 tbsp of nutmeg, and add finally 2 cups of brown sugar and bring to a boil. Once the water is a nice deep brown and you can sincerely smell the root beer floating in the air. Cut off the heat and let it sit covered for 15 min then let it cool down to room temperature. Once it cools down to room temp add 1/2 cup of the ginger bug without any ginger cubes just liquid only and add it to the syrup mix. Once added you can bottle and let it sit on the counter at room temp for 3 days and make sure you burp the bottles once a day so they do not over pressurize. Then once 3 days are done place in the refrigerator to cool down and Serve and Enjoy! |
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This is what it will look like before full fermentation is complete
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Sauerkraut |
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Ingredients-
green cabbage (chopped into small strips) purple cabbage (chopped into small strips) 5 carrots peeled completely (leave out the main surface) 2 onion (chopped into small strips) 1 crushed head of garlic 8 tbsp salt 1 tbsp peppercorn 1 tbsp celery seed Instructions- First make sure the head of cabbage does not have any loose leaves any leaves that are loose tear off and save will discuss this as to why later. Then add the 2 large sliced onions, and the 5 peeled carrots and peel them till all strips are placed in the bowl then add the crushed head of garlic (remember to remove the outer shell) and add the remaining spices. For 1 head of cabbage which is about 4 to 5 lbs use about 4 tbsp of salt for each head. Place cabbage strips in a bowl and sprinkle salt all over the two heads worth of cabbage and all the rest that is in the bowl. Thoroughly mix by hand and crush with your palms down word and let it sit for at least 30 min and repeat for about three times. Or leave to soften over night covered and after all the cabbage has softened and much of the water has come out then get a 1 gallon jug scoop and place inside the jug. till there is about a inch of space to the top. Then place the loose torn leaves and use it to cover and press down on the cabbage strips so that all the items are submerged in the salt liquid. If you need more liquid just heat up a small amount needed and add salt and pour till all is submerged. Then cover and let it sit in a cool area to ferment for a lease 2 weeks 5 weeks at most. Serve and Enjoy! |