Yes, peanut butter and jelly sandwiches will keep you alive. But in post-Irma Miami, you want to do more than survive on PB&Js; you want to live.
That’s where your stockpile of non-perishable food and a little imagination come in.
The free “Hurricane-Ready Cookbook,” developed by Florida International University’s Dietetics and Nutrition Program, shows you easy recipes that can be made without power, using just what’s in your pantry. The meals contain a balance of fruits and vegetables, healthy fats, complex carbohydrates and lean meats. And it’s free online. Print it out, put it in a Ziplock and guard it with your life.
Oh, and don’t forget we’re surrounded by fruit trees in South Florida. Now that your yard is littered with your neighbor’s avocados is the time to forage for fresh ones to cut up and eat cold with salt and pepper and a drizzle of olive oil.
Here are our seven favorite dishes from the “Hurricane-Ready Cookbook:”
15-ounce can chickpeas, drained
Juice of 1 lemon
1/4 cup olive oil
1 clove garlic or 1/2 teaspoon garlic powder
1/2 teaspoon salt
Drain and rinse the chickpeas. Cover chickpeas for one hour in water to help soften the skin. Afterward, drain and pat the chickpeas. In a small bowl, add all ingredients and mash until the mixture has a smooth consistency.
No-Bake Layered Bean Dip
1 can refried beans
1 tablespoon taco seasoning mix
2 wheels Laughing Cow cheese (PepperJack or Queso Fresco Chipotle), mixed in a bowl
1 jar of salsa
1 cup unsalted diced tomatoes
1 chopped red onion
2.5 ounces sliced black olives
1 bag shredded lettuce (optional)
Combine refried beans and low-sodium taco seasoning packet. Then, spread the combination in a 9-by-13 inche dish. Add half of Laughing Cow cheese on top of bean layer. Spread the salsa over the two layers. Spread the chopped tomato, onion, olives, other half of cheese and lettuce if able to use. Refrigerate or serve immediately. Enjoy with tortilla chips or crackers.
Healthy Tuna Salad Sandwich
6-ounce can of tuna, drained
1/4 teaspoon dried basil or one teaspoon fresh basil
2 tablespoons lemon juice
1 tablespoon chopped onion or 1/2 teaspoon dried onion powder
1 stalk celery, chopped into small pieces
1 tablespoon olive oil
Salt and pepper to taste
Break apart tuna in a small bowl. Add basil, lemon juice, onion and celery until combined. Top with olive oil and salt and pepper and mix. Serve as a sandwich, salad, over rice or pasta if you’re able to cook.
Pro tip: If you have fresh avocados, slice in half and serve tuna salad inside the avocado. It will provide essential Omega-3 fats and the skin makes an easy disposable bowl.
Eggless Egg Salad
1 1/4 cups firm tofu
1 teaspoon apple cider vinegar
2 teaspoons yellow mustard
1 teaspoon honey or other liquid syrup
1/2 teaspoon turmeric
2 tablespoons each onion and celery (optional)
1/2 teaspoon dried parsley ¼ teaspoon black pepper
Dash of paprika
Drain tofu and crumble or cube into a small bowl. In another bowl combine vinegar, yellow mustard, honey, and turmeric. Pour over tofu. Add onion and celery is available, parsley, pepper and paprika. Let flavors meld for 30 minutes. Serve with bread or inside half of sliced avocado.
Canned Salmon and New Potatoes with Herbs
Two 15 ounce cans of sliced new potatoes, drained
Three 5 ounce cans of canned salmon, drained and flaked
1/4 cup olive oil
1 tablespoon Dijon mustard
2 tablespoon white wine vinegar
1 teaspoon onion powder
1 minced garlic clove
In a small bowl, combine the olive oil, mustard, vinegar, onion powder and garlic clove. In a large bowl mince salmon until it’s in small pieces and add the drained potatoes. Top with sauce and combine.
1 tablespoon each of garlic powder, curry powder, and a dash of cayenne
½ can of carrots, drained
8 ounce can or package of green peas and onions
2 cups light canned coconut milk
1/3 cup crushed cashews, almonds or peanuts
One 14-ounce can chickpeas
1 can diced new potatoes
Combine potatoes with carrots, peas and onions and spices. Add chickpeas, nuts and slowly add coconut milk to taste, increasing curry flavor, if necessary. Spoon the curry over pre-cooked rice if you have on hand.
Southwest Bean Salad
2 cans black beans, drained and rinsed is possible
1 1/2 cups of canned corn
15-ounce can of diced tomatoes, drained
1 red onion, diced
1 avocado, diced
1 teaspoon dried cilantro (optional)
1/3 cup lime juice
3 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon cayenne pepper (optional)
Combine olive oil, lime juice, salt and optional cayenne pepper. In a medium bowl combine the rest of the ingredients. Pour sauce over bean mixture and combine. Let marinate for 30 minutes.