Meat, eggs, fish, beans, legumes
Meats, beans, eggs, nuts for proteins
2-3 servings a day!
Meat & Beans Group: Go lean with protein
● Choose low-fat or lean meats and poultry
● Bake it, broil it, or grill it
● Vary your protein routine — choose more fish, beans,peas, nuts, and seeds
Source USDA The USDA does NOT endorse, sponsor, or recommend ANY product or service.
Proteins are needed by the human body for growth and maintenance. They are beneficial for building new tissue, including muscle, and repair of tissue damage.
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Red meat, such as beef, pork, and lamb, contains many essential nutrients necessary for healthy growth and development in children. Nutrients in red meat include iron, zinc, vitamin B12, and protein. Source: http://en.wikipedia.org/wiki/Meat
The body will use protein muscle to meet its energy needs. If the body does not receive enough protein intake this will lead to malnutrition. Info Source: http://en.wikipedia.org/wiki/Protein_(nutrient)
The more exotic meats such as veal or lamb aren't a good choice for storing. The taste quality diminishes in time and won't likely hold up to long term freezing. You may find them as canned items but they are best served fresh.
Meat & Beans Group: Go lean with protein
● Choose low-fat or lean meats and poultry
● Bake it, broil it, or grill it
● Vary your protein routine — choose more fish, beans,peas, nuts, and seeds
Source USDA The USDA does NOT endorse, sponsor, or recommend ANY product or service.
Proteins are needed by the human body for growth and maintenance. They are beneficial for building new tissue, including muscle, and repair of tissue damage.
*
Red meat, such as beef, pork, and lamb, contains many essential nutrients necessary for healthy growth and development in children. Nutrients in red meat include iron, zinc, vitamin B12, and protein. Source: http://en.wikipedia.org/wiki/Meat
The body will use protein muscle to meet its energy needs. If the body does not receive enough protein intake this will lead to malnutrition. Info Source: http://en.wikipedia.org/wiki/Protein_(nutrient)
The more exotic meats such as veal or lamb aren't a good choice for storing. The taste quality diminishes in time and won't likely hold up to long term freezing. You may find them as canned items but they are best served fresh.
Proteins - Beef, Pork, and Poultry
image for illustration purposes only
Beef, chicken, pork, veal, lamb, and other poultry such as turkey or cornish game hens are in America our main flesh proteins. Hunting sources can bring venison (deer meat) and other sources to our table and food storage stock.
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Though beef is the more common meat to use for jerky, venison, and turkey can be preserved in this manner. Jerky when not treated correctly won't hold up for long shelf life (years) It is best preserved in store bought cans, frozen in bags, or freeze-dried. It may be home-canned however this requires a pressure canner to properly process it. It is delicate to preserve and to safely preserve it certain measures have to be adhered to or you have a major source of food poisoning on your hands and wasted product. As with any canning method follow the instructions to the letter to assure a quality product. (See Jerky Video Below!)
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Though beef is the more common meat to use for jerky, venison, and turkey can be preserved in this manner. Jerky when not treated correctly won't hold up for long shelf life (years) It is best preserved in store bought cans, frozen in bags, or freeze-dried. It may be home-canned however this requires a pressure canner to properly process it. It is delicate to preserve and to safely preserve it certain measures have to be adhered to or you have a major source of food poisoning on your hands and wasted product. As with any canning method follow the instructions to the letter to assure a quality product. (See Jerky Video Below!)
Eggs
Eggs are best fresh but can be found in a selection of powders.
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They provide important vitamins and minerals such as vitamin A, vitamin B2, vitamin B9, vitamin B6, vitamin B12, choline, iron, calcium, phosphorus and potassium.
Source: http://en.wikipedia.org/wiki/Egg_(food)#Nutritional_value
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Many of the powders on the market are ideally suited for cooking. Substituting them in baked goods or as a protein sources in an entree is also suitable. Few brands are suited for scrambling as a breakfast item.
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Of course the best source of eggs naturally is an egg laying hen. If you are zoned for chickens and can take the time to care for them, having a few for fresh eggs is ideal. Make sure you wash the eggs well and disenfect the shells before handling them in the kitchen.
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They provide important vitamins and minerals such as vitamin A, vitamin B2, vitamin B9, vitamin B6, vitamin B12, choline, iron, calcium, phosphorus and potassium.
Source: http://en.wikipedia.org/wiki/Egg_(food)#Nutritional_value
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Many of the powders on the market are ideally suited for cooking. Substituting them in baked goods or as a protein sources in an entree is also suitable. Few brands are suited for scrambling as a breakfast item.
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Of course the best source of eggs naturally is an egg laying hen. If you are zoned for chickens and can take the time to care for them, having a few for fresh eggs is ideal. Make sure you wash the eggs well and disenfect the shells before handling them in the kitchen.
Fish
Fish and seafood are always best fresh. When that is not possible, varieties of frozen, canned, or dried can be useful additions.
For freezing fresh caught fish place fillet in a zippered bag and fill bag with water. Make sure you have about 1 1/2" of space in top of the for expansion when the water turns to ice. Thaw later in refrigerator. Fish will keep for about 6 months to 1 year or more stored this way.
An alternative to storing fish in water is to freeze it in milk. It helps keep freezer burn from setting in and is great for taking out the mud taste of some fish varieties, like catfish. Always pour off the liquid when thawing for meal preparation. Rinse and prepare as usual.
Ideally we do want fresh caught fish. Cleaning fish can be messy and the cooking methods vary with the type of fish it is. Broiling, frying or baking fish is always a great meal choice.
For freezing fresh caught fish place fillet in a zippered bag and fill bag with water. Make sure you have about 1 1/2" of space in top of the for expansion when the water turns to ice. Thaw later in refrigerator. Fish will keep for about 6 months to 1 year or more stored this way.
An alternative to storing fish in water is to freeze it in milk. It helps keep freezer burn from setting in and is great for taking out the mud taste of some fish varieties, like catfish. Always pour off the liquid when thawing for meal preparation. Rinse and prepare as usual.
Ideally we do want fresh caught fish. Cleaning fish can be messy and the cooking methods vary with the type of fish it is. Broiling, frying or baking fish is always a great meal choice.
Fried Catfish
Fried Catfish or is this chicken... illustration purposes =)
My Favorite Fried Fish Recipe!
For fresh cat fish I like using a mustard and water mix for cornmeal battering and frying.
Recipe:
Fried Catfish
1 pound catfish fillets cut in 2" x 4" strips
2T Deli Mustard
1/4 C Water
1/2 C White Flour (or any variety flour)
1/2 C Cornmeal
Salt and Lemon Pepper as needed
2 C cooking oil
Mix mustard with water until you have a milky consistency. It should be thick enough to coat the catfish strips and stick to it.
Combine the flour and corn meal till mixed thoroughly. Pour on a plate in a thin layer. After dipping catfish strips in the mustard mix roll strips in flour and coat.
Heat oil in frying pan on medium setting and fry strips until golden brown. Turn once as batter on the sides appear light brown. When fish will flake apart strip is done and can be removed to a plate with a paper towel covering it to absorb excess oil. Season to taste with salt and pepper and serve!
For fresh cat fish I like using a mustard and water mix for cornmeal battering and frying.
Recipe:
Fried Catfish
1 pound catfish fillets cut in 2" x 4" strips
2T Deli Mustard
1/4 C Water
1/2 C White Flour (or any variety flour)
1/2 C Cornmeal
Salt and Lemon Pepper as needed
2 C cooking oil
Mix mustard with water until you have a milky consistency. It should be thick enough to coat the catfish strips and stick to it.
Combine the flour and corn meal till mixed thoroughly. Pour on a plate in a thin layer. After dipping catfish strips in the mustard mix roll strips in flour and coat.
Heat oil in frying pan on medium setting and fry strips until golden brown. Turn once as batter on the sides appear light brown. When fish will flake apart strip is done and can be removed to a plate with a paper towel covering it to absorb excess oil. Season to taste with salt and pepper and serve!
Proteins - Beans, Legumes, and Seeds
Beans are a magical fruit if you think what they provide in a nutritional standpoint. We all know the silly jungle about them. Beans and legumes will add healthy protein to the daily diet if you have no trouble digesting them. They affect some folks negatively when consumed so test them out before you decide to purchase a large amount to add to your storage. Beans and legume sources are lentils, kidney beans, pinto beans, navy beans, black beans, white beans, chickpeas (garbanzos), lima bean, black eyed peas, peanuts, almonds, Brazil nuts, cashew, pecan, walnuts, pumpkin seed, sesame, sunflower seeds.
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Common beans are the source of starch, protein and dietary fiber and is good source of iron, potassium, vitamin B6, and folic acid.http://en.wikipedia.org/wiki/Kidney_beans#Red_or_kidney_beans
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Walnuts for example contain protein, fiber,calcium iron, zinc, and vitamin B-6. http://en.wikipedia.org/wiki/Walnut#Nutritional_Value
Beans should be rinsed well and sorted. Make sure you remove stones or husks that may be in the packaging. When using for a large meal take 3 cups beans and 6 cups salted water (1/4 t) and bring to a boil for about 3 mins. Turn off heat and let soak over night. This softens up the beans so they don't split when cooking full. Let soak about 6 hour or over night. Adding ham or bacon or what else you'd like to use simmer on low on stove top or use crock pot to slow cook them. If you are vegetarian lentils may be added in place of a meat product. When you have served beans for a couple of meals convert them to a chili or soup by adding fresh veggies or tomato sauce and spices so they won't go to waste!
The following recipe would be great for a vegetarian bean soup dish!
Bean Recipe
For illustration only- photo shows white beans and ham
Ria's Bean Soup
3 c Hard Beans (kidney, black-eyed peas, pinto, navy...your choice)
1 c Lentils1/4 c or 1/3 small container of minced onions.
Salt and pepper to taste
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Soak beans over - night as directed above. Let simmer for about 6 hours the next day or until beans are soft and edible. Serve as is or over cooked rice or macaroni.
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Non-Vegetarian options: Ham dices, bacon, salt pork, or ground beef may be added but are not necessary.
3 c Hard Beans (kidney, black-eyed peas, pinto, navy...your choice)
1 c Lentils1/4 c or 1/3 small container of minced onions.
Salt and pepper to taste
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Soak beans over - night as directed above. Let simmer for about 6 hours the next day or until beans are soft and edible. Serve as is or over cooked rice or macaroni.
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Non-Vegetarian options: Ham dices, bacon, salt pork, or ground beef may be added but are not necessary.
Food Safety
Food Safety:
Storing foods for long term involves a number of requirements.
For freezing make sure your freezer is at 0 degrees. For dry storing cans temperatures between 55 and 70 are ideal.
Keeping food warm after preparation for only two hours is the norm in industrial kitchens and food service establishments, It should be for our homes as well.
Chose wisely for storage as proteins can be a major contributer to food born illnesses such as food poisoning, Salmonella, and Botulism. IF you ever run across a bulging or dented can that is questionable, toss it out. Don't risk your health by consuming a potentially contaminated product.
For More Information see: The USDA's Emergency_Preparedness_Fact_Sheets
Storing foods for long term involves a number of requirements.
For freezing make sure your freezer is at 0 degrees. For dry storing cans temperatures between 55 and 70 are ideal.
Keeping food warm after preparation for only two hours is the norm in industrial kitchens and food service establishments, It should be for our homes as well.
Chose wisely for storage as proteins can be a major contributer to food born illnesses such as food poisoning, Salmonella, and Botulism. IF you ever run across a bulging or dented can that is questionable, toss it out. Don't risk your health by consuming a potentially contaminated product.
For More Information see: The USDA's Emergency_Preparedness_Fact_Sheets
Meat Preservation Techniques
Preserving Methods
Freezing can be a majority of our meat storage while freeze-dried and dehydrated meats can suppement our supply. The serving size of flesh proteins is about the size and width of the palm of your hand.
Creating jerky out of beef or venison is an excellent way to preserve meats for short term storage, however if you want the shelf life to extend beyond about 3 to 6 months, canned meats keep for about 2 - 4 years while freeze dried varieties at 10 to 25 years are your best options.
Smoking and curing meats are also a good way to make prepared meats that keep for short term.
Creating jerky out of beef or venison is an excellent way to preserve meats for short term storage, however if you want the shelf life to extend beyond about 3 to 6 months, canned meats keep for about 2 - 4 years while freeze dried varieties at 10 to 25 years are your best options.
Smoking and curing meats are also a good way to make prepared meats that keep for short term.
Making JerkyJerkyAlthough this video features beef as the jerky ingredient, venison may be substituted for the meat here. Note, also, the ingredients may be altered to suit your personal taste. I would suggest switching out Worcestershire sauce for the Teriaki. The sesame seeds and jalepenos are optional as well. Jerky will last about 6 months if packed in a vacuum sealed bag with an oxygen absorber added. As with any food in storage keep in a cool dark place.
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Smoking FishSmoke Meat or FishThe video here demonstrates a simple fish smoking technique. Fish may be substituted for beef or turkey. Season to taste! Short term storage for this method. Professionally made smokers are available on the market if you would like to go this route. There are also directions on making your own smoker which is a simple metal box with a rack system inside and a base sturdy and safe enough to hold smoking wood chips and a water reservoir.
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