Bunker-down Survival Groceries

Readers, let’s play a game!

Whenever there’s an announcement of bad weather that puts everyone in survival mode, scurrying to the supermarket, here are the items I bring home:

My Bare-bones Survival Mode Groceries:

1) eggs

2)  milk

3) bread

5) potatoes

7) frozen vegetables

8) fresh fruit

9) peanut butter

10) Some type of meat - beef, chicken, or ham

If I must stop at 10, these are my bare-bones survival mode groceries. 

But if the alert or crisis gives me more time to shop and the supply chain is optimal, I would also buy:

11) extra sharp cheddar cheese

12) spicy nacho tortilla chips (I know, but I’m addicted!)

13) dried peas, beans, and/or lentils -- in that order. So whatever is left on the supermarket shelf

14) all-purpose flour - in a pinch, I could make my own pasta and dumplings or gravy for the meat and potatoes!

15) dried pasta - because if I don’t have to make it myself

16) Cajun spice -- that would cover salt, pepper, and garlic

17) tofu - Toss into spicy peanut butter noodles or egg drop-like soup.

18) Greek yogurt

19) tomato or vegetable juice 

20) rice

As you can tell, I lean savory over sweets. I like sweets, but I crave salty and umami food and snacks. We’re not headed into bad weather, and yet, I have everything on my list in my kitchen now. It gives someone playing our game a clue to what his/her bunker-down groceries are: the foods you buy time and again, and feel you can’t be without when there is no crisis. In thinking about your list, just eliminate the extras: the treats. Not to get testy, but my dear readers, I’ve already explained the nachos.🙂

Personally, I’d never invest in one of those survival food kits with dried and canned food. I don’t understand the reasoning behind them. They tend to be pricey, and what would it help you to survive a few months after everyone else in the world perishes? And if bunkering down is temporary, which is our game, having to eat that terrible-tasting freeze-dried food, sans being shot into space ... no way! Bunkering down with food you like can lead to an element of fun! Perhaps you have good dinners and chats with family or friends. Maybe you watch a few movies with snacks until the bad weather passes.

This list of 20 comprises my bunker-down survival groceries. What are yours?

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Lentils & Brown Rice in Sloppy Joe Sauce

In a state of lunacy, I bought 4 pounds of brown lentils. I do not know why. We made lentil soup a couple of times, but we’re tired of soup. There are recipes on the internet for lentil hummus. I didn’t like it as well as chickpea hummus, so scratch that dish. 

I found this recipe for lentil sloppy joes that looks delicious, but it requires too many ingredients I don’t buy. Still, I took the fresh mushrooms idea from it, and I looked at my own Sloppy Joe recipe and came up with a new dish below. We spooned our lentil sloppy Joe sauce over a bed of brown rice instead of sandwich buns to make it easy to eat, so it wasn’t very sloppy.:) My sauce has a hint of heat, which we liked a lot: 

Lentil Sloppy Joe’s Sauce

Ingredients:

3/4 cup lentils

1 medium onion, diced

3 ribs of celery, sliced

2 mini bell peppers, any color - I had red and yellow

1 cup mushrooms, sliced

2 3/4 cups water

1 teaspoon Creole seasoning

1 teaspoon smoked paprika

1 teaspoon oregano

1/2 teaspoon black pepper

A sprinkle of dried red pepper

4 ounces of tomato sauce (Use any type of tomato sauce. I always keep an 8-oz can in my pantry for impromptu recipes.)

2 tablespoons mustard

Always keep a can for recipes.

2 tablespoons honey

1 tablespoon cider vinegar

A sprinkle of hot sauce

A sprinkle of Worcestershire sauce

Separately, I cooked 1 dry cup of brown rice.

Directions for the Sauce:

1) Into a 12-inch skillet, I combined 3/4 cup of lentils with 2 cups of water and let it simmer for 15 minutes before tossing in the onions, celery, bell peppers, and mushrooms. It takes about 25 minutes for the lentils to tenderize. I added 1/4 cup of water whenever the mixture started to become dry.

2) Next, I tossed in the dry seasonings followed by the wet ingredients, simmering and stirring them occasionally until the lentils finished cooking.

We dipped out the brown rice and topped it with our spicy lentil sloppy joe sauce. Surprisenly filling and tasty, it makes a winning side dish or a light and complete protein dinner. Right now I’m liking this dish better than soup! Unlike soup, you can make a little or a lot of it, so don’t have to eat leftovers!

Only 3 pounds of dried lentils to go! Help me, I need more recipes!

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10 Leading Skincare Brands In Foreign Pharmacies - Part 1

Browsing in international pharmacies is fun! Let’s begin a series of 5 blogs, each blog featuring 2 countries, listing the 5 leading or top brands of skincare that are popular with the locals in that country:

Great Britain🇬🇧 likes to blend botanicals with science in its formulas. The UK beauty industry centers on high-performance and anti-aging ingredients. 

5 Top British Brands are:

1) Elemis is a leader in luxury skincare. The Liberty Beauty Calendar always includes its items. Best sellers are its cleansing balms and anti-aging serums.

2) Medik8 is a science-led skincare line for anti-aging items. It is known for its Vitamin C lotions and sunscreen for day and Vitamin A potions at night.

3) Pai Skincare targets sensitive and acne-prone skin with remedies.

4) Osia is a luxury brand offering formulas that support the cellular health of the skin.

5) BYOMA is an affordable brand containing ceramides to moisturize and protect the skin barrier.

Other key bands include UpCircle, Ren Clean Skincare, and Evolve Beauty.

Canada🇨🇦 is known for its high-quality ingredients and innovations in skincare.

♥The Ordinary, called the disruptor in the beauty industry for its science-based, affordable skincare, was founded in Toronto, Canada, in 2016 by Brandon Truaxe, so I’m placing it before Canada's list as an extra, though I didn’t see it listed in any of my research! Due to its low price point, it’s widely used in the USA, and I bet in Canada too.♥

Five of Canada’s Top Skincare Brands used by Canadians follow:

1) Skinfix is known for its barrier-repairing moisturizers and lotions.

2) Three Ships Beauty offers plant-based skincare with 100% clean ingredients found in nature.

3) Reversa treats anti-aging with ingredients like glycolic acid at prices that won’t empty a wallet.

4) Province Apothecary uses certified organic ingredients in its entire line for a clean beauty routine.

5) Sahajan combines traditional Ayurvedic practices with modern science in its skincare.

Other key brands include Graydon Skincare, Nudestix, and Rocky Mountain Soup.

After you are introduced to 50 new skincare brands found in foreign pharmacies, you'll be familiar with them should they land in the aisles at T.J. Maxx, which, due to its amazing buyers, often happens.

Stay tuned for Parts 2 - 5 of our series on THE SAVVY SHOPPER.

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You Rock Joy Bauer

All photos and recipes courtesy of Joy Bauer

Nowadays, I must snack more mindfully because I don’t want to weigh 300 pounds. To a certain extent, I’ve always been a healthy eater, never fasting and never starving myself with unhealthy, unbalanced diets, but when I was younger, I could get away with eating more calories. Not anymore. Yet, one thing remains the same: I will not starve myself!

Today I was very impressed watching nutritionist, Joy Bauer (whose recipes I often like), prepare 3 snacks on The Today Show. She lightened up tasty treats you could make for family or party guests, using healthy ingredients with a good dose of protein. I’ll post Joy’s recipes below, i.e., on my electronic recipe box (with a link back to her) so Savvy Shoppers and savvy eaters (including me) can for sure find them time and again. (I never know what will disappear from the internet):

In general, I don’t like chicken on my pizza, but this recipe is really barbecue chicken on pizza crust. I'll use a combination of mozzarella and extra-sharp cheddar. Joy’s original recipe follows:

Barbecue Chicken Pizza -recipe #1

INGREDIENTS

Dough

¼ cup whole wheat flour, white-whole wheat flour, or 1:1 gluten-free flour½ teaspoon baking powder
¼ teaspoon garlic powder
¼ teaspoon ground cumin
Pinch kosher salt
¼ cup nonfat Greek yogurt

Toppings:

2 tablespoons BBQ sauce**¼ cup packed shredded chicken mixed with 1 to 2 tablespoons BBQ sauce
A few thin slices of red onion
2 to 4 tablespoon 2% shredded sharp cheddar or Mexican blend cheeseOptional chopped cilantro and hot sauce for garnish

INGREDIENT DETAILS TO KNOW 

*Pour off liquid before measuring**For gluten-free, choose a gluten-free brand of BBQ sauce.

INSTRUCTIONS

 

1) Preheat oven to 450º degrees. Mist a baking sheet with oil spray and set aside.

2) In a small bowl, add the flour, baking powder, and seasonings. Mix to combine everything. Add the yogurt and stir until you have a crumbled mixture.

3) Using your hands, press and fold the flour into the yogurt until all of the pieces come together to form an elastic dough. While at first the dough will be fussy and crumbly, after about a minute of pressing and folding it will come together. Form one ball about the size of a baseball.

4) Place the ball on the prepared baking sheet and flatten with your palm. Roll it out into a thin circle using a rolling pin or a soup can until it has about a 7-inch diameter. Your shape can be somewhat artisanal or you can make it perfectly circular by pinching the outside perimeters with your fingers.

5) Place in oven on the middle rack for 8 minutes. Remove from the oven and add the BBQ sauce on the crust and spread it out evenly. Add the saucy chicken, red onion slices, and sprinkle on the cheese.

6) Place back in the oven for another 5 to 8 minutes until the cheese is melty and the crust is crispy and browned around the edges. Garnish with optional chopped cilantro.

Mini Corn Dog Muffins - recipe #2

INGREDIENTS

1 cup white whole-wheat flour, or all-purpose flour*
1 cup yellow cornmeal
1½ teaspoons kosher salt1 (15-ounce) can sweet corn, drained (or 1½ cups frozen corn, thawed)
3 tablespoons butter, melted
2 large eggs, lightly beaten
1 cup nonfat or low-fat vanilla yogurt
¼ cup honey
2 tablespoons milk or water
8 pre-cooked chicken or turkey sausages, each cut into 5 pieces (about 40 pieces total)

Optional Toppings and Dips: Honey, hot honey, ketchup, mustard, BBQ sauce

INGREDIENT DETAILS TO KNOW

* For a gluten-free version, use a 1:1 gluten-free flour blend in place of the white whole-wheat flour.If you’re making these gluten-free, double-check that your sausage brand is gluten-free too.

INSTRUCTIONS

1) Preheat the oven and prep the pans. Preheat the oven to 375°F. Lightly coat two mini muffin tins with nonstick cooking spray.

2) Mix the dry ingredients. In a large mixing bowl, whisk together the flour, cornmeal, baking powder, and salt until evenly combined.

3) Add the wet ingredients. Add the corn, melted butter, eggs, yogurt, honey, and milk or water. Stir until everything is combined and the batter is smooth. Be careful not to overmix—the batter should be thick and scoopable.

4) Fill the muffin cups. Spoon about 1 heaping tablespoon of batter into each mini muffin cup. Press one sausage piece into the center of each cup, gently pushing it down so the batter rises around it and partially covers the sides.

5) Bake and serve. Bake for 14 to 16 minutes, or until the tops are lightly golden and the cornbread is set. Let the muffins cool in the pan for a few minutes, then carefully remove them. Serve warm with honey, hot honey, ketchup, mustard, or BBQ sauce.

Caramelized Onion Dip - recipe #3

INGREDIENTS

2 tablespoons olive oil

3 medium onions, thinly sliced (~6 cups worth)

1 teaspoon kosher salt, divided
1 cup lite sour cream, or nonfat or 2% Greek yogurt

½ teaspoon Worcestershire sauce

¼ teaspoon ground black pepper

INGREDIENT DETAILS TO KNOW 

*You can use nonfat or 2% plain Greek yogurt or light sour cream. Pour off any liquid that may have settled on top of the container before measuring. You can also half the sour cream or yogurt with light mayo.

INSTRUCTIONS

1) Add the oil to a large skillet and warm over medium heat. Add the onions with ½ tsp salt. Allow them to cook, stirring often, for about 60 minutes, until they’re nicely browned and fragrant. If the onions start to burn, lower the heat to low. 

2) Also, if the onions become too dry at any point, add a tablespoon of water to the pan. The onions will reduce in size to yield about 1 cup when they’re caramelized.

3) When the onions are done cooking, let them slightly cool. Lay them on a cutting board and chop into tiny pieces. Alternatively, you can use a pair of kitchen scissors and snip them into small pieces right in the skillet.

4) In a mixing bowl, blend the sour cream, remaining salt, pepper, and Worcestershire sauce. Mix in the onions. Taste and season with extra salt, pepper and minced herbs. 

5) Leftovers will keep in the fridge for up to 3 days. If it becomes thicker than you’d like, simply mix in a few extra tablespoons of yogurt or sour cream.

NOTES

• Caramelizing such a large amount of onions in one pan will take some time, about 60 minutes over medium heat. While a smaller amount of onions (just one or two) will caramelize more quickly, you’ll need this full amount for the addictive, onion-y flavor. Trust me on this. Use the largest and widest skillet you have on hand. Once your onions get started, I suggest putting on some great music and multitasking while they cook; you can dance, tend to other food items that need prepping, or catch up on a juicy episode of whatever you’re currently watching. You’ll need to stir them occasionally, so don’t stray too far from the kitchen!

• You can opt to caramelize the onions ahead of time and store in an air-tight container for up to 3 days or freeze them for up to 3 months.

• I use 3 medium yellow onions (~6 cups worth of slices), which will cook all the way down to just about 1 cup, if you can believe. You can use any onion but I recommend using yellow or sweet onions.

• If using nonfat Greek yogurt instead of sour cream, 2 tablespoons provide about 35 calories, 2g fat, and 2g protein.

🍅🍴🧅🍴🌽🍴🍅🍴🧅🍴🌽🍴🍅🍴🧅🍴🌽🍴🍅🍴🧅🍴🌽

Even as a teenager, I skipped dips as empty calories, empty nutrition. With Joy’s low-fat, protein-dense onion dip using Greek yogurt, I get to experience what I missed! If you make all 3 snacks for a gathering, you’ve got meat, whole grains, and vegetables. Pour a glass of wine and add strawberries and blueberries for dessert. That’s a complete meal in my book! Hat’s off to Joy Bauer!👏

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