How To Build Up A 3 Month Food Supply
Canning is probably the best way to preserve your food in case of an emergency situation although there are several other techniques such as freezing, and drying. Freezing is limited in efficiency because it relies primarily on electricity, which is highly prone to be inconvenient during a tragic event. Canned foods tend to have a prolonged shelf life, with most foods lasting up to 2 years before expiry. As such, whether you are canning your own foods or purchasing commercially canned ones from the grocery stores, you will definitely find canning very useful. Depending on the number of family members in your home, you will want to build up a pantry stock of at least three months to cover everyone on the list. Some of the essentials you should definitely have in your survival pantry are:
Distilled and seltzer water
While you can’t get full from drinking water, you undoubtedly can’t live without it, thus the reason for putting it as number one on the list.
You will hardly find any more pure form of water than distilled water. You may also want to consider including canned seltzer water in your pantry as this water lasts almost indefinitely, helps relieve constipation and allows for a fizzy pep in your sources of water. Steer away from this water if you have acid reflux!
Canned Liquids
Canned foods with a high amount of liquid content are a great idea in emergencies. Two great examples are canned vegetable juice and pineapple juice available at the bottom shelves of your local grocery stores. In addition, look for canned coconut milk, condensed milk and evaporated milk. Coconut milk will make your rice cook faster. You can also use beef, vegetable or chicken stock and stewed tomatoes to cook your rice without using up your drinking water.
Powdered (dehydrated milk)
Milk is very important for your health… at least as far as the commercials are concerned. On that note, milk is a very important and versatile food that will be very useful in case of an emergency. It is always safe to stock it in advance if there is no goat or cow. Bob’s Red Mill dehydrated milk is an excellent choice since you can store it for up to 2 years and is an also a natural creamer for your coffee. In that sense, avoid buying the non dairy creamers prepared with hydrogenated oils, but go for the powdered milk instead. Goat’s milk can be found both in canned and powdered form.
Hard cheeses wrapped in wax
It is hard to find waxed hard cheeses, but they are available. Gouda, sharp cheddar, Swiss or Parmesan encased in wax is especially great. Wax helps to prevent growth of mold and bacteria on the cheese, and helps to retain moisture, which means you can store it for a very long time without refrigeration. Parmesan cheese in powder form can last up to four months, and up to 25 years when encased in wax. You can purchase cheese wax with a basic hard cheese kit and prepare your very own cheeses.
Protein drinks and bars
When preparing cheese, the thick part of the milk that is separated from the liquid when it turns sour is called the curds. On the other hand, whey is the cloudy and yellowish watery part, which is very nutritious. Whey is rich in protein, and consists of all the essential amino acids needed by the body for strength and development of muscles. This is a great way of adding protein to your meals without adding too much fat and carbohydrates. In addition, it dissolves fast, which makes it a brilliant ingredient for making smoothies and high protein shakes. In case of a crisis, blend it with dehydrated milk to achieve a frothy & satisfying mix.
Canned and dehydrated meats
The best source of protein for a prepper is basically meat. If there was only one option of food to stockpile in your stores, let it be meat cans. This is because meats can provide you with almost ninety percent of your overall sustenance required for human survival, and most plants are toxic to humans. Canned tuna, canned mackerel and canned sardines are great sources of omega 3 fatty acids. Fill your fridge with meats as well. Hot dogs, sausages and smoked salmon can stay fresh in your fridge for a long time. Store sausages and organic hot dogs that are made from organic and grass fed beef. Use these first in case of power outage.
Coffee, tea, bouillon, tang and ovaltine
Storing coffee for survival can be a great source of increased mental alertness, as well as a morale boost. Tea for survival will also come in handy and has been used for centuries. Traditionally, our ancestors didn’t have access to quality water, so boiling it would help kill bacteria, and adding tea helped it taste better. Tea can help rehydrate you quickly in case of an emergency when you are too thirsty to wait for the boiled water to cool. Caffeinated teas are a great source of additional energy. Other types of teas can also provide a soothing and calming effect, which you will probably be in dire need of. Additionally, several kinds of tea contain anti cancer properties, help reduce your risk of blood clotting and even diminish cholesterol levels. You can also add chamomile, peppermint and Echinacea teas to help fight common cold! Bouillon cubes are condensed stock and will help you flavor your rice, soups, gravies and ramen style noodles. Even if you do not use bouillon, tea or coffee, you can still stock them for battering in emergency situations.
Oils
There are very few things you can cook without oil. Purchase small oil containers labeled “virgin” to ensure that they are first press and contain the most nutritive properties. Olive is a great oil to use but can go rancid quickly, although its shelf life can last up to two years. You can always replace Crisco or any other vegetable shortening with coconut oil as shortening usually comprises of trans fats. Additionally, coconut oil is very resistant to heat and is low to oxidize, which means that it takes more time to go rancid as compared to other oils. It has a maximum shelf life of two years and is a great source of energy on the go.
Ghee may also come in handy to stock up. This is basically melted butter that has been simmered down to eliminate all the water, leaving the milk solids to settle at the bottom. Pure creamery butter comes in a can and has a shelf life of about three years. A good replacement of hydrogenated Crisco is organic shortening, which lasts indefinitely.
Lard has also been shown to be a healthy cooking fat, which is also versatile. In a nutshell, whichever oil you decide to stock, make sure you buy them in small containers because once you open them, they oxidate and start to deteriorate fast.
Steer away from anything prepared with soybean because ninety percent of soybean products are cross contaminated or genetically modified.
Whole wheat flour
Wheat is a common food product that is rich in carbohydrates, fiber, vitamin and minerals such as selenium. Floor may also come in handy for thickening gravies, as well as to coat and fry things such as freshly caught fish. You may not need to stock up genetically modified cornstarch when you have whole wheat flour, which is used for thickening as well. As a general rule of thumb, make sure you store whole grain wheat in your pantry.
Cereals
Stock a pile of whatever cereals you and your family eat; wheat based, rice or corn. The best recommendation is shredded wheat because it contains all the muscle building essentials in the whole wheat grain made in a digestible form, thus providing you with all the strength you need to work and play. If refrigeration is not a problem, stock wheat germ as this has a high level of vitamin E and fiber which may come in handy to boost your immune system. Packed with fiber and protein, wheat germ is also rich in selenium, manganese, zinc, magnesium, and folate. While this is not really a meal, you can always add it to your hot cereal.
Potato flour
This is a great gluten free addition you can include to your pantry to prepare waffles, pancakes, and breads, as well as potato soups. You can also use it as a thickening agent to avoid GMO cornstarch. However, there is a difference between potato flour and potato starch as potato flour refers to the whole potato, including the skin, dehydrated.
Dried corn as a grain
There are several different types of dried corn. Popcorn, for instance, is a grain that you can grind into flour. Masa on the other hand, is a Spanish word used to refer to dough, and is finely ground maize, corn or hominy. It is generally dried, cooked, ground and soaked in lime before it is dried once more. It has the benefit of reconstituting easily with warm water with salt when preparing corn tortillas. Masa harina can also be used to make the dough for tamales, papusas and empanadas. Go for organic brands to ensure that you avoid genetically modified products. On the other hand, corn grits is a more versatile and nutritious basic food. You will love it especially when added milk and honey for breakfast. You can even leave it in a pot to turn it into polenta. You can then serve it for dinner this way with gravy, marinara, cheese or butter. Alkali treated corn can also be purchased as hominy, which is a very popular Mexican and Southern cuisine. Hominy is very rich in calcium.
Corn as a vegetable
Corn can work both as a vegetable and as a grain. The main difference is that as a grain, you must dry it first before harvesting. You can find organic corn in canned form at your local grocery store to ensure that it is not genetically altered since most corn is GMO.
Oats and oatmeal
Oatmeal is very low in saturated fat and is a very good source of fiber, which will come in handy during an emergency. Plenty of water will be needed since it requires at least 4 cups of water to make the porridge for every cup of oatmeal. You can soak it overnight, so that it takes a shorter time to boil (about 9 to 12 minutes), as opposed to half an hour.
Breadcrumbs and stuffing
You can add breadcrumbs to casseroles, and you can also use them to make crab cakes and salmon with the cans in your storage. The bad news is that it is relatively hard to find bread crumbs wrapped in plastic for freshness purposes. Most of these are packed in waxed paper. You can also use stuffing as a natural complement to your mashed potatoes, which will go well with dehydrated onions and spices. Also, consider canned bread and pumpernickel. Try to incorporate pumpernickel in your daily diet to get used to it. It is a wonderful whole grain rye bread, is very rich in fiber and lasts up to three or four months. A single slice of bread can make a very satisfying meal. At the start of a crisis situation, this meal will keep you full for some time.
Ready to eat meals
Soup is a great food that can provide a hearty meal accompanied with crackers. You can take comfort in owning several ready to eat meals in uncertain times, which do not require cooking. One of them is Go Picnic.
Crackers
Crackers are not really nutritious but they do provide a sense of normalcy in an emergency situation. They will also come in handy to accompany your soups, peanut butter and tuna salad stashes in your pantry. Flaky crackers may also contain surprising nutritive benefits like iron and niacin.
Au gratin potatoes and potato flakes
If you can get a shelf stable variety of scalloped potatoes or au gratin that are not made with hydrogenated oils, you can go for these. The bad news is that most au gratin proteins contain them, which is why you should skip Betty Crocker, Wegmann’s and Idahoan. Go for the au gratin potatoes that are found at organic food based markets such as Whole Foods.
Rice
While jasmine rice is relatively cheap and worth stocking, there are other varieties you can stock up. These include brown rice, wild rice, short grain Asian rice, Italian Arborio rice and basmati rice. Brown rice is especially healthy, but it requires more cooking time, which can eat up your cooking resources. Instant rice is the best option for that reason alone, but it is not as healthy as the other alternatives.
Pastas
Dried pasta contains very little or no fat and minimal moisture content, which means it is very resistant to spoilage. You can add a variety of pastas among your most filling and relatively cheap foods; in addition to your macaroni noodles and spaghetti, include gnocchi, egg noodles, dried tortellini, orzo, couscous and other varieties of Italian pasta like lasagna, rotelle, linguine, rotini, orecchiette, rigatoni, mastoccilli, penne and so on. Do not forget Asian pastas as well. You can also find healthier alternatives to the costly ramen style noodles. Consider rice noodles, soba, udon (basically wheat flour), chow man noodles and bean curd noodles.
Fruit strips, dried fruits and raisins
A small amount of raisins can provide a full serving of fruit. Raisins are rich in vitamin C, iron, fiber and protein. They are also loaded with potassium and antioxidants. You can include them in your pantry to improve the flavor of your rice and cereals. Keep in mind that raisins are in fact dried fruit, not dehydrated food. The way you store each of them will be different. Organic raisins are a great option to avoid toxic chemicals used in commercial farming. One excellent choice is the Newmans Own. These are rich in juicy flavor and have a pleasing texture. Complement your supply with dried mangoes, cranberries, dates and apricots or whatever your family enjoys. Steer away from fruit rollups as these are leavened with undesirable high fructose corn syrups. Rather, go for high fiber dried fruit strips and simply fruit twists, which are available in a range of flavors like apricot, grape and cherry.
Jams and jellies
These are a canning favorite from raspberry jams and strawberry jams to blackberry jams, grape jellies, as well as apple butters. You can include these in your pantry to sweeten life a bit, as we know things can be quite tough in a crisis.
Canned fruits
While most people prefer stocking up canned veggies, it’s the fruit that you should really concentrate on since fruits contain about double the amount of calories/pound as vegetables. A fruit cocktail can give you roughly 300 to 400 calories per pound. Peaches, on the other hand, when packed in light syrup, can be a great source of calorie boost when in survival mode. In addition, the liquids can also provide you with a valuable source of hydration. Go for citrus options such as mandarin oranges and pineapple to serve a source of vitamin C. You can also use applesauce as an accompaniment to your cereals, but it can also act as a dessert. One great source of vitamin A is canned pumpkin, and you can prepare a quick soup by adding spices such as garlic, as well as bouillon.
Canned veggies
As a prepper, you need to think above green beans, at least as far as veggies are concerned. Green beans are limited in calories. When looking for the best veggies to store, consider canned root vegetables such as yams and sweet potatoes. Sweet potatoes are a great source of vitamin A, and they are filling as well. Add a variety of canned cabbage, beets and sauerkraut. Carrots, potatoes and peas can provide a nice stew for the fixing. Canned asparagus, olives and artichoke hearts can help you prepare quick pasta dishes. You can shop for dried veggies online, but keep off canned corn as this is likely GMO.
Beans and legumes
Stash all kinds of canned and dried beans, even the refried beans. Having a wide variety will come in handy, as it will give you more fiber and energy. Beans are packed with about 1250 calories per pound. The best part is that you can even sprout beans. In as little as 5 days, you can grow fresh, crunchy phytonutrients from dried lentils, beans and peas for your family. Peanuts are not technically nuts but rather beans. You can still stock up on these as well since they provide protein.
Seeds, nuts and nut butters
While nuts have a tendency to go rancid in a short time, they are a great source of energy, which is why you should include them in your pantry, as long as there are no members with allergies in your family. Cashews, walnuts and raw almonds are great choices. Mixed roasted nuts can also provide variety, such as Brazil nuts, pecans and hazelnuts. Since nuts are basically allergens, you may want to keep children below the age of 5 away from them. Consider canned chestnuts as well, as these are a great source of fiber, magnesium, potassium, vitamin C and iron. The healthiest seeds and nuts come in bags, as opposed to oiled filled jars and cans. Consider alfalfa seeds and sunflower seeds as well. Go for peanut butters whose only ingredients are peanuts, salt and oil. Avoid the peanut butters that are made with sugar, or hydrogenated oil. Keep in mind that just because a label is written “trans fat free” is not an assurance that the product contains no trans fats. Sometimes it means that there is an “insignificant” amount per serving.
Honey
Honey is especially handful as it lasts forever, and you can use it to flavor oatmeal and other grains, and teas. It works well to sooth sore throats, and you can also use it on wounds when there are no topical antibiotics available.
Iodized salt
Salt has the ability to kill bacteria and it contains sodium and chloride ions, which are essential components that all living things need in small quantities. Iodine helps prevent thyroid gland complications and goiter, as well as to regulate fluid balance in your body. Above all, you need salt to preserve foods. Salt works by inhibiting the growth of germs through osmosis, where water is pushed out of the microbial cells by the salt. The best part is that salt does not expire and you can salt anything.
Sugars and molasses
Powdered sugar, brown sugar and granulated sugar will come in handy. It is also advisable to purchase sugar in raw form (cane). Skip the sugars packed in paper bags and boxes. Purchase sugar that is wrapped in plastic as this helps prevent insects from contaminating the sugar. You can also buy canned sugar or pack your own purchased sugar in sealed food grade plastic buckets and Mylar bags.
Herbs and spices
Some spices you can consider adding to your survival pantry include saffron, which will go a long way in making your rice more tasty, as well as chili to add flavor to your beans. Stock more of the spices in your pantry. Excellent basics include ginger, dried mustard, oregano, rosemary, cumin, red pepper and dill. Avoid the strong spice curry as it may attract human predators, although it tastes wonderful.
Condiments
You will need your favorite flavors to give your foods a better taste in emergency situations. Buy small cans of mayonnaise and pickle relish for your tuna salad. If possible, try to find a mayo that does not have soybeans, as these are mostly GMO. You can also benefit from a range of mustards to spice up your foods. Purchase ketchup that is free of the toxic high fructose corn syrup, and store it in a brown paper bag, in a dark place to preserve it for as long as possible. You can also use Tabasco sauce to add flavor to bland foods. Consider also buying canned gravy as a flavor. This may come in handy to add flavor to your stuffing and potatoes. Barbecue sauce and Worcestershire sauce are also great condiments for enhancing the taste of stews and soups. On the other hand, almond, vanilla and maple syrup extracts as well as chocolate syrups and cocoa powder can also provide a sweet sensation to your foods.
Chocolate
Chocolate is full of antioxidants and serves as a morale booster as well. The fiber content can also make you full. Stash away high quality dark chocolate in your pantry, such as Dove bars. Some chocolates are made with hydrogenated oils, which is a very undesirable ingredient. Avoid these at all costs, even at survival times!
Vitamins
Being at the peak of your vitality is essential in times of stress. Multi vitamins are great, but be sure to add a pack of Calcium with vitamin D fortified vitamin. This combination may be useful in fighting infections. Look out for magnesium as well, as this helps to counter the damage caused by too much adrenaline. While pills and vitamins may not help you pull weight, vitamins help your body assimilate food. You can only pull more weight after eating real food. As such, the pills are not the solution, but the key is plenty of food in a wide variety. The best approach is to include the vitamins in your food. For children, you can use gummy Bears to help stay healthy and fight infections.
Food bars
Apart from the protein bars we mentioned earlier, there are other types of food bars such as pemmican bars and nut bars. These are ideal to include in your bug out bag, as they are compact nutrition, which should be a part of your every day food pantry storage. While some are a cross of vitamins and chocolate candy (somewhat), others are more granola, but are often rich in protein. You can use food bars for a satisfying breakfast meal, or you can add them to your other rations. Consider coconut bars as well! Pemmican is usually under rated but is rich in protein and is a good source of energy. It is also free of cholesterol, sugar, fructose and isolates, and is a concentrated food bar which is full of energy.
Vodka
Vodka has many functions including drinking, cooking and trading as well. It also has medicinal value. You can use it as a mouth wash or to ease pain from a toothache. Use vodka dabs on cold sores to dry them out, to ease poison ivy, or as an anesthetics for blisters. Vodka can also be applied on the skin to act as a mosquito and fly repellant. In addition, you can also use it to wipe stinky smell on your feet, and to clean the lenses of your glasses.
Dry yeast
The bad thing about yeast is that it has a very short shelf life. However, you may still need it. Dry yeast is a very important leavening agent used in baking bread and is more long lasting as compared to compressed yeast. It works by converting the fermentable sugars of your dough into ethanol and carbon dioxide.
Baking powder and baking soda
Both of these are leavening agents, meaning that they produce carbon dioxide to allow food to rise. Baking soda is purely sodium bicarbonate. When you combine it with honey or blend with an acidic ingredient such as yogurt or buttermilk, you will achieve a chemical reaction with carbon dioxide bubbles. This is why baked goods rise. Go for products that are free of aluminum, such as Bob’s Red Mill. The maximum shelf life of baking soda is typically two years. Baking powder on the other hand, contains sodium bicarbonate as an ingredient together with an acidifying agent and a drying agent. The maximum shelf life of baking powder is roughly one and a half years.
In most cases, the exact quantities of the above essentials you are going to need will depend on a number of variables. These include factors such as the basal metabolic rate of each member of your family, and the family size. If you are trying to determine the exact amount you will need for 3 months in case of an emergency situation, you may benefit from a food storage calculator. Basically, all you have to do is enter the number of members in your family, your energy requirements and the amount of food reserve you would like to store. Here is a sample of a four member family supply for a 1250-calorie diet.
So, now that you know the foods to have and the quantities you need to have so that you can survive for up to 3 months when disaster strikes, how can you accumulate these quantities? I will show you how to build your survival pantry in the next section.