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Thursday, March 19, 2009

Inventory Check: Salt/Pepper (and Sodium Content of Foods)

Do you have enough salt?

How many of us live near a salt mine or ocean? Easy access to salt. Not many of us. Personally, we're landlocked, and the closest salt "mines" are about 400 miles away. I've already warned Hubby that if things happen like "Jericho", he will be taking horses and buggies and a bodyguard detail to go mine salt and bring back as much as possible. Okay, maybe not.

We looked. There really isn't a good substitute for salt.

Recommended Dietary Salt (sodium) Intake:
"Low" salt diet ... ... 400 - 1000 mg/day
"Normal" salt diet ... ... 1100 - 3300 mg/day
"High" salt diet ... ... 4000 - 6000 mg/day

Sodium Content of Common Foods (from: http://oto2.wustl.edu/men/sodium.htm):

All values are given in mg of sodium for a 100 g (3.5 oz) food portion. These values are a guide. More accurate values are given in the Nutritional Information on the package of most products, in the form of mg of sodium per serving. Edited for space:

Apple, raw unpeeled 1
Apple juice, bottled 1
Applesauce, sweetened 2
Asparagus, cooked 1 (regular canned 236)
Avocado 4
Baking powder 11,000
Banana 1
Barly, pearled 3
Beans, Lima 1 (regular canned 236)
Beans, snap green, cooked 4 (regular canned 236)
Beans, white common, cooked 7
Beans, canned with pork and tomato sauce 463
Bean sprouts, cooked 4
Beets, cooked 43 (regular canned 236)
Beverage, water 0
Blackberries 1
Bouillon cubes 24,000
Broccoli, cooked 10
Brussel sprouts, cooked 10
Cabbage 20
Cantaloupe 12
Carrots 40 (regular canned 236)
Cashews, unsalted 15
Cauliflower 10
Celery, raw 126 (cooked 88)
Cereal, Corn grits 1
Cereal, Cornmeal 1
Cereal, Farina, dry 2 (cooked salted or instant 160)
Cereal, Oatmeal, dry 2 (cooked salted 218)
Cereal, Rice flakes 987
Cereal, wheat flakes 1000
Cereal, wheat, puffed 4
Cereal, wheat, shredded 3
Cheese, Parmesan 1,862
Cherries, Raw 2
Chicken, cooked, without skin 60 to 80
Chickpeas, dry 8
Chicory 7
Chocolate, plain 4
Clams, raw soft 36
Clams, hard, round 205
Cocoa, dry 6
Cocoa, processed 717
Coconut, fresh 23
Coffee, instant, dry 72
Collards, cooked 25
Corn, sweet, cooked 0 (regular canned 236)
Cowpeas, dry, cooked 8
Crabmeat, canned 1000
Cranberry juice or sauce 1
Cucumber 6
Dates 1
Duck 74
Eggplant, cooked 1
Egg, whole, raw 74 (whites 152, yolk 49)
Endive, curly 14
Figs 2
Flounder 78
Flour 2
Fruit cocktail 5
Gelatin, dry 0 (sweetened, ready-to eat 51)
Grapefruit, fresh, canned or juice 1
Grapes 3
Haddock, raw 61 (battered 177)
Herring 74
Honey 5
Honeydew melon 12
Kale, cooked 43
Lamb, lean 70
Lemon, juice or fresh 1
Lettuce 9
Lime, fresh or juice 1
Liver, beef 184
Liver, pork 111
Lobster 210
Macaroni, dry 2 (commercial with cheese 543)
Milk, evaporated 106
Milk, dried 549
Molasses, light 15 (Dark 96)
Mushrooms 14 (canned 400)
Mustard, prepared yellow 1,252
Mustard greens 18
Nectarine 6
Noodles, dry 5
Nuts, in shell 1 (processed nuts may contain high amounts of salt)
Oil, corn 0
Okra, 2
Olives, green 2,400
Onions, green 5 (mature 10)
Orange peeled, juice, canned or juice 1
Oysters, raw 73
Papayas, raw 3
Parsley 45
Parsnips, cooked 8
Peaches 2
Peanuts, roasted 5 (salted 418)
Peanut butter 607
Pears 2
Peas, cooked 2 (regular canned 236)
Peas, dried 40
Pecans, shelled 0
Peppers, green 13
Perch 79
Pickles, dill 1,428
Pickles, relish, sweet 712
Pineapple, raw or canned 1
Pizza, cheese 702
Plums 2
Popcorn, salted with oil 1,940
Pork 65
Potatoes, baked, boiled or french fried 2 to 6
Potatoes, mashed salted 331
Prunes 4
Pumpkin, canned 2
Radishes 18
Raisins, dried 27
Raspberries 1
Rhubarb 2
Rice, dry 5 (cooked salted 374)
Rutabagas 4
Salmon 64 (canned 387)
Sardines, canned 400
Scallops, 265
Shrimp 150
Spaghetti, dry 2
Spinach, raw 71 (cooked 50)
Squash 1
Strawberries 1
Sugar, white 1 (brown 30)
Sunflower seeds 30
Sweet potatoes 12
Tapioca, dry 3
Tomato 3 (canned 130)
Tomato ketchup 1,042
Tomato juice, canned 200
Tuna in oil 800
Turkey, 82
Turnips 34
Veal 80
Vinegar 1
Walnuts 3
Watermelon 1
Wheat germ 827
Yeast, compressed 16 (dry , active 52)

= = =

Even though you can get sodium from natural foods, salt is important. Dole it out carefully. Too much can dehydrate you, making your need to drink more, and could send your blood pressure through the roof. Use it sparingly, to pickle vegetables from your garden, to preserve/smoke meat, and so forth. See if you can make it last as long as possible.

Meanwhile, we're buying 25-pound bags, 3 at a time, from Sam's club. It's about $4.00 a 25-lb bag, which is much cheaper than buying the little containers at the grocery store. We store the bags of salt in storage buckets with moisture absorbers. Since we don't use much salt, a 25-pound bag will last us about 3 years (including pickling veggies harvested from our garden).

Note: iodized salt changes chemical composition over time, and even becomes somewhat poisonous, so store just plain table or sea salt.

We don't use black pepper. Son and I hate the taste, and Hubby is getting used to doing without. But we know some people like it, so we've stored a couple of shakers of it.

What about you?

Original: http://survival-cooking.blogspot.com/2009/01/inventory-check-saltpepper-and-sodium.html

Quote of the Day

"The wise man does not expose himself needlessly to danger,
since there are few things for which he cares sufficiently;
but he is willing, in great crises to give even his life--
knowing that under certain conditions it is not worthwhile to live." - Aristotle (B.C. 384-322)

Barter Items for Survival - Part One

In a survival situation where many items may be scarce or in limited supply, you will need to make sure that you place yourself in a superior bargaining position when bartering for needed items for your own survival. The best way to put yourself in a superior position in any type of bartering situation is to take advantage of inherrent human weaknesses and addictions.

Unfortunately, many people are addicted to a great many things. These items to which they are addicted can be great barter items that will place you in a superior position when bartering. Those who lack the necessary willpower to control their addictions will be at a serious disadvantage in any bargaining for needed items to which they are addicted.

The two main items that will be essential to a great many people because of their addictions will be alcohol (the kind you drink) and tobacco products. Wine, beer, and liquor will be in great demand and even more so for those to whom it is an essential part of their life due to a dependence on it. Tobacco products will also be in great demand. Cigarettes, cigars, chewing tobacco and other forms of tobacco will make excellent barter items for your survival.

The best way to come out ahead in any trade or barter situation is to place yourself in a position of power. Having an item that a person needs desperately is just one way to do this with a fairly guaranteed rate of success. This may seem a rather harsh manner in which to do business, but remember, we're talking about your survival and the survival of your family.

Got barter items?

Staying above the water line!


Original: http://stealthsurvival.blogspot.com/2009/01/barter-items-for-survival-part-one.html

Preparedness - Focusing Your Efforts

At some point in time there will be basically two kinds of people, those who will say “I’m glad I was prepared!” and those who will say “I wished I had prepared!” Now is a good time to make sure you are focusing your preparedness efforts. The situation you will be in will basically be determined by your efforts during a crisis.

The very first thing to remember is that panic is not a very effective survival strategy. During any type of crisis people are always bombarded with a seemingly endless stream of bad news. Your survival will depend on your ability to stay calm during a crisis and focus your efforts on those things which you can control. You can’t control the weather, the number of bank failures, the politicians in Washington or the direction the economy is taking during a crisis. You may influence it to some degree through your actions, how you vote, and how you spend or save your money but it is more than likely not going to have a major impact.

One of the most important things you can do is to control your emotions. Don’t let your frustration with the way things are going put you in the precarious position of letting your emotions force you into a state of panic. Panic may cause you to react irrationally or make extremely bad choices at a time when rational thought and common sense should prevail in order to give you the best chances for survival. Panic is not a survival strategy!

Focus on controlling your emotions. Focus on your preps and make sure they are in order. Focus on the goals you have set for yourself. Focus on your own personal level of preparedness. Concentrate your efforts on the things which you can control. Always prepare for the worst, but continue to hope for the best!

“Courage is resistance to fear, mastery of fear - not absence of fear.”

Mark Twain

Staying above the water line!


Original: http://stealthsurvival.blogspot.com/2009/01/preparedness-focusing-your-efforts.html

Simple Survival Gear - Cast Iron Cookware

Cast iron cookware has been in use for thousands of years and was once considered as valuable as gold. It is the “old timer’s” equivalent of modern “non-stick” cookware. Having a set of cast iron cookware can be an excellent addition to your preparedness items.

Advantages of Cast Iron Cookware

1.) Cast iron cookware is extremely durable and actually improves with age.

2.) Cast iron cookware helps add the essential nutrient, iron, to your diet.

3.) Cast iron cookware is an excellent heat conductor.

4.) Cast iron cookware heats evenly and quickly and will retain its heat for a very long period of time.

5.) Cast iron cookware can be placed directly on a fire or glowing coals. This makes it ideal for camping or outdoor activities.

6.) Cast iron cookware is relatively inexpensive when compared to stainless steel or other types of cookware.

7.) Cast iron cookware can last a lifetime with minimal or no damage and is often passed down from one generation to the next.

8.) Cast iron cookware can be used for a variety of purposes, such as browning, frying, stewing and even for baking.

9.) Cast iron cookware actually becomes essentially a “non-stick” surface when properly seasoned. This makes it very easy and simple to clean.

10.) Cast iron cookware is now made of iron alloys that give it additional strength that was not found in prior years.

Disadvantages of Cast Iron Cookware

1.) Weight is one of its main disadvantages. Cast iron cookware is quite heavy.

2.) Cast iron cookware requires maintenance to maintain the seasoning and to prevent rusting.

3.) Cast iron cookware will react to the acids in foods. This is normally not much of a problem if the cookware is properly seasoned.

4.) Cast iron cookware should not be used to store food. Food with any acid content at all that is stored in cast iron cookware will absorb the seasoned layer and may even acquire a metallic taste.

5.) Cast iron cookware must be stored properly to prevent rust. This is usually done by keeping the lids off. In unusually high humidity, moisture can build up and cause rust to form on your cookware. This will require cleaning and re-seasoning.

For the excellent value that cast iron provides, along with its durability, cast iron cookware is well worth the time and effort it takes to maintain it properly. You will be able to cook and prepare great meals with it.

Got Dutch Oven?

Staying above the water line!


Original: http://stealthsurvival.blogspot.com/2009/01/simple-survival-gear-cast-iron-cookware.html

Spring Projects

Spring will be here before we know it. Here's a list of projects you may want to consider:
  • Grow your own food (find basic info here, Google 'gardening', and/or check out the gardening section at your local library).

  • Raise your own chickens and eggs (you can order chicken online here, and learn the basics of chicken raising at http://www.backyardchickens.com/).

  • Prepare for a spring garage sale (and stash the proceeds in your emergency fund).
  • Put up your own food beginning with the earliest season crops such as asparagus and strawberries (you can find all kinds of information on canning, drying, pickling, and other methods of food preservation online and at your library).
  • Plan a major home improvement project for the summer (new roof? install a solar heating system? make your home more energy efficient? all of these tasks can be overwhelming without a lot of planning an preparing so start now in order to have a successful result this summer).
  • Get healthy. If you fell off the resolution bandwagon you can always begin again. In fact spring is an even better time to being an exercise program since the weather is starting to become nicer. Plus if you start a spring garden, you will have lots of healthy food choices.
  • Figure out a way to make some extra money this spring, summer, and fall. The days are warmer and longer and are therefore perfect for activities that will help add to your income such as selling items at a farmer's market, turning some spare land into a U-Pick field for simple to raise crops, creating a lawn mowing or apartment maintenance business, etc.
Original: http://codenameinsight.blogspot.com/2009/01/spring-projects.html

Basic Survival Tips for Winter Camping

I admit I’m not brave enough to try winter camping, but if you are, there are some general considerations below for you. Of course, if power goes out at your home due to a severe winter storm, you’ll want to keep these tidbits in mind because you’ll be on an unexpected campout imposed upon you.

Winter camping presents a different sort of challenge than camping in warmer weather. Neglect can kill you. Don’t take your circumstances lightly.

Check the latest weather forecast. Be sure you know the meaning of terms, such as winter weather advisory, etc.

Be ready to change your plans to accommodate changing weather. You may have to pack extra gear and supplies or move to another site. Have enough gear and supplies to keep you for a week if necessary. Know what to do if caught in a blizzard.

Camp in a recognized camp site, or at least be in an area near other people, in case you need help.

Be sure someone knows your plans, including your intended location and anticipated time of return.

Have good navigation tools and know how to use them, whether it’s a GPS unit or simple compass. You could easily get lost in the snow. Things will look much different with snow covering roads and trails. Be sure to take note of significant landmarks and any posted signs.

Make sure you have a sleeping bag made for cold weather. Keeping warm will likely be your greatest challenge.

Dress warmly. Wear several layers of clothing. Wear clothes that transfer moisture away from your skin, provide adequate insulation, and offer protection against snow and wetness. Also be sure you have adequate footwear for traveling in snow.

Take along something for entertainment that doesn’t depend on electricity or batteries. Bring books, cards, etc.

Save batteries for more important uses, such as for lights. You’ll need to have dependable light sources, since nights are longer. For example, LED flashlights require less battery power and stay lit longer.

You’ll find more specific suggestions about surviving winter’s worst in my “Winter Storm Survival Basics” report. Click here to get more info. Or click here for general camping info from the Camping Guy.

If you’re camping this winter, be safe and have fun.

Original: http://destinysurvival.com/2009/01/24/basic-survival-tips-for-winter-camping/

Wheat bread Anyone?

Don't know how much of a food you eat? Try writing the date you open a package on the bag itself or in your calendar, then when the food is gone, compare back to the opening date.

Smitten Kitchen has a delicious looking recipe for wheat bread here; totally food storage friendly.

Besides making me long (as in 'want') for an iRobot, I enjoyed this article about the spiritual aspects of getting prepared from Food Storage and Preparation.

shared an informative article on ways to stay warm when the heater isn't working. Sounds like one big sleepover to me!

Washing clothes by hand is not on my top ten list of fun things to do, but Preparedness Brings Peace has a tutorial for what supplies you need and how to do it if there was an emergency situation.

Hannah and I recommend making a menu plan for your 3-Month Supply and shopping off of that, so you have specific meals you can use during an emergency situation. But if you like basic lists, check out Everyday Food Storage for a pdf file of 3-Month Supply basics.

Original: http://safelygatheredin.blogspot.com/2009/01/weekend-roundup-wheat-bread-anyone.html

A delightful Lemon Tainted Bread

By Joseph Parish

As most people who are familiar with me know I enjoy making and experimenting with various types of homemade bread ranging from flatbreads fried in a skillet to those complete loaves made in a bread machine. In view of my last article on preserving lemons I thought I would also add my recipe for bread that includes a touch of lemon.

Lemon? One person remarked. How would you incorporate lemon in your bread? In response I have included several basic recipes. Someone asked how I use lemon juice in my bread; here are my 2 basic recipes that I have come up with over the years. These two recipes are for one whole wheat bread and for one white bread. The white bread recipe which I list here tends to make some extra good tasting rolls for your dinner table.

Wheat Bread

2 1/2 cups of warm water

3 Tablespoons of vegetable oil

¼ cup of honey

¼ cup of brown sugar

1/2 Tablespoon of salt

1 Tablespoon of yeast

1 Tablespoon of gluten flour

1 egg

1 Tablespoon of lemon juice

8 cups of whole wheat bread flour

Start by mixing all the ingredients together. Mix in about 6 cups of the flour and slowly add more of the flour until it is mixed very well. Knead the dough with a bread mixer for an additional 10 minutes or if you so choose mix by hand for a total of 15 minutes. Let the dough rise for 25 minutes. Oil your cutting board and your hands and form small loaves with the dough. Let these loaves rise for approximately 45 minutes. Bake in your oven for 25 minutes at 350 degrees. This recipe will make four small loaves of bread.

White Bread

2 cups of warm water

4 Tablespoons of vegetable oil

1 egg

6 Tablespoons of sugar

1 teaspoon of salt

4 teaspoons of yeast

1 Tablespoon of gluten flour

1 Tablespoon of lemon juice

8 cups of bread flour

Combine all the ingredients to create soft dough. Knead the dough for 10 minutes and then let it rise for 25 additional minutes. Turn onto an oiled surface and pack into loaves. Let the loaves rise for 45 minutes and then bake at 350 degrees for another 25 minutes.

There you have it. Bread that is better tasting then that which you buy in the store.

Copyright @ 2009 Joseph Parish

Original: http://www.survival-training.info/articles8/AdelightfulLemonTaintedBread.htm

The Survival Pantry

I came across this post over at the Simple Dollar today and it got me thinking about one of the most important parts of the survivalist's home, the pantry. Many people think about food preps as a separate entity from day to day living. In your food stores you may have bags of rice, bags of wheat, and a vat of cooking oil, but it is the items contained in your pantry that will pull the stored items together to make a meal. Having a full pantry also means that you never have to run to the store at the last minute or order out because "there is nothing to eat".
Here's the items that I keep in my pantry and which I also keep back ups of in my survival food supplies:
  • Rice (white, brown, and sweet)
  • Flour (white, whole wheat, Maseca, and rice flour)
  • Corn meal (fine ground, polenta ground, and grits)
  • Dried beans (all kinds: soy beans, pintos, split peas, navy, lentils, black beans, garbanzos)
  • Salt (iodized table salt and the Kosher variety)
  • Spices (pepper, garlic, cinnamon, basil, oregano, mustard, vanilla extract, maple flavoring, lemon flavoring, curry powder, garam masala, crushed red pepper, dill, etc)
  • Oil (soybean oil bought in huge containers at Costco for cooking, baking, and frying)
  • Olive oil (for cooking and salad dressings)
  • Baking needs (sugar, baking powder, baking soda, brown sugar, cake/brownie mix, cocoa, shortening, molasses, corn syrup, shortening, yeast, cornstarch
  • Vinegar (for cooking, pickling, and salad dressings)
  • Oatmeal (also bought in bulk as it can be used for oatmeal porridge, granola, and baking)
  • Pasta (spaghetti, Asian noodles, assorted Italian pastas such as manicotti, etc; you can make your own pasta but this is a quick standby))
  • Canned/bottled food (fruit, vegetables, tuna, salmon, sardines, olives, pickles, soup, tomatoes, beans, coconut milk, etc)
  • Sauces (salsa, mustard, ketsup, BBQ sauce, Tabasco, soy sauce, steak sauce, Worcestershire sauce, spaghetti sauce, mayonnaise)
  • Sweeteners (honey, maple syrup)
  • Beverages (juice mix, coffee, tea, soda, dried milk)
  • Other stuff (peanut butter, jelly, lemon juice, lime juice, bullion cubes, gravy mix, Parmesan cheese, dried fruit, nuts, seeds, butter flakes, grits, sun dried tomatoes, jerky, dried milk, dried egg substitute, processed cheese)

With the above food in your pantry you can easily make a range of meals and desserts. For variety you will also want to add fresh fruit, fresh vegetables, fresh dairy products (eggs, milk, butter), fresh meat, and fresh seafood. There are plenty of other processed food that you can add to your pantry such as cookies, salad dressings, biscuit mix, cereals, however all of these things can be made from scratch with the items in your pantry!

Original: http://codenameinsight.blogspot.com/2009/01/survival-pantry.html