EAT WELL, AGE WELL. SHELF STABLE FOODS.

Directions Black Beans and Rice: Serves 2 What is a “shelf stable 1. Add the dry rice to a medium sized

food”? pot. Add the water to the pot of rice A shelf stable food is a food that and bring to a boil. can be stored at room 2. Reduce the heat to low and allow it temperature safely. They are also to simmer until the water is well known as non-perishable absorbed and the rice is soft. food items. Remove the rice from heat.

3. Drain and rinse the canned black In order for a food item to be shelf beans. stable, it must be treated to Photo Courtesy of Pixabay.com 4. Cook the beans in a small pot for 5- destroy any bacteria that can Ingredients: cause an illness or spoil the food. 10 minutes on medium-heat. ▪ ½ cup brown rice 5. Add the cumin to the rice and stir. Like any other food, shelf stable ▪ ½ cup water Serve the black beans over the rice. foods do go bad eventually. ▪ 1 can no salt canned black Squeeze lime juice over the meal as Always check the dates on canned beans well as add cilantro to top it off. and preserved foods! ▪ 1 teaspoons cumin ▪ 1 fresh lime or lime juice to This recipe gives flavor but also has nutrients Some examples of shelf stable taste to build and maintain strong bones! The foods are canned beans, whole ▪ beans provide protein and fiber, whereas wheat crackers, raisins, peanut 2 teaspoons cilantro the rice provides fiber. butter, and granola. (optional)

GWAAR Nutrition Team in Collaboration with UW Stout Dietetic Students by Hope Quilling. Sept. 2019

Recipe adapted from:

EAT WELL, AGE WELL. SHELF-STABLE EMERGENCY MEALS

Directions What is shelf-stable food? Quick Mexican Bean Soup 1. Rinse and drain the beans and corn. Shelf-stable foods have a long shelf life, Yield: 4 servings meaning they will not go bad for a long 2. In a large saucepan, combine all the time. They do not need to be ingredients. refrigerated and can be stored at room 3. Bring to a boil. temperature for an extended period until they are eaten. 4. Reduce heat and simmer, covered, for 10 minutes. Due to their packaging and certain preservation methods, these foods are 5. If available, top with cheese and non-perishable and safe to eat. Food can additional cilantro. be heat-treated, dried, canned or salted. Pixabay.com, Igor Dutina (Photographer) Recipe modified from tasteofhome.com by Nicole Tellock. They still will have an expiration date, (Photographer) but it is often many years in the future. It Ingredients This recipe takes only 20 minutes to prepare, is helpful to keep in mind that the oldest • 1 can (16oz) butter beans and all these items are shelf-stable, so it is foods on your shelf should be eaten first. • 1 can (15.5oz) white or navy beans quick, easy, and affordable meal option. Refrigerate leftovers for up to 3 days after • 1 can (14.5oz) diced tomatoes preparing and microwave to reheat. Examples of shelf-stable foods: (no sodium added)

• Protein: canned fish, chicken, turkey, • 1 can (14.5oz) corn Nutrition Information Calories 590 ham & beef; jerky, beans, lentils, nuts • 1 can (4oz) chopped green chilies • Grains: rice, pasta, cereal, oatmeal Total Fat 12 g • 1½ cups low sodium vegetable stock • Canned vegetables (green beans, Saturated Fat 5 g • 1½ tablespoon chili powder corn, carrots, peas, tomatoes, etc.) Sodium 480 mg • Canned or dried fruit (peaches, pears, • ½ teaspoon onion powder Fiber 18 g pineapple, applesauce, raisins) • 1 tablespoon dried cilantro Total Sugars 20 g Protein 23 g • Dry herbs and seasonings • Optional: top with fresh cilantro and GWAAR Nutrition Team in Collaboration with UW-Stout any kind of cheese if it is available. Dietetic Students by Nicole Tellock. Sept. 2019

EAT WELL, AGE WELL. SHELF STABLE EMERGENCY MEALS

What are shelf stable Split Pea Soup: Serves 1 Directions: emergency meals? Shelf stable emergency meals are great 1. Layer all ingredients in mason options to avoid reaching for unhealthy jar and seal to store. options in a pinch. 2. When ready to prepare, place

By having healthy meals readily available all ingredients, plus four cups and quick to prepare, you can ensure you of water to a saucepan. are getting adequate nutrition at each 3. Bring to a boil over high heat, meal. Photo Courtesy of Pixabay.com reduce heat to low, and Some options to have available are simmer until the peas are Ingredients: canned or dehydrated goods like soups, tender (about 30 minutes). vegetables, and beans. These items take • 2 cups dried split green peas 4. Remove and discard the bay only a few minutes to prepare and will • 1/2 teaspoon celery seed remain stable on your shelves for an leaf. Season to taste. • 1 tablespoon dried chopped extended period of time. onions *Recipe is shelf stable for 1 year after Another option to have available are • 1 tablespoon dried minced preparation* freezer meals. These are meals you can garlic make in bulk and store in the freezer to • 1 bay leaf Recipe adapted from: Cassie Johnston prepare when needed. Some items that • 1 chicken bouillon cube make great freezer meals are homemade soups, casseroles, and breakfast burritos. GWAAR Nutrition Team in Collaboration with UW Stout Dietetic Students by Erica McMillan. Sept. 2019

EAT WELL, AGE WELL. SHELF STABLE EMERGENCY MEALS

Trail Mix: Serves 16 What are shelf-stable Directions meals? Mix the dried fruit, sunflower seeds, and dry-roasted peanuts Shelf stable food can be safely stored at room temperature in a together in a large bowl. Serve and sealed container. This includes enjoy! foods that would normally be stored in a refrigerator but have Store in an air-tight container for a been processed so that they can longer shelf life. be safely stored at room temperature until opened. Shelf This recipe is an easy and healthy snack stable meals are made from shelf that can be stored for up to a week. stable foods. Photo Courtesy of Pixabay.com The dried fruit in the trail mix can Ingredients: Shelf stable foods include jerky include a variety of fruits including and dehydrated meat, canned • 1 cup variety dried fruit bananas, apricots, prunes, pears and fruits and vegetables, canned • ½ cup raisins or dried apples. This trail mix is perfect for a soups, dehydrated fruits, canned cranberries snack on the go and has a longer shelf fish, nuts, and granola bars. • 1 ½ cups unsalted sunflower life than other foods. seeds Having foods in the house that are shelf stable are beneficial when • 1 cup unsalted dry-roasted Recipe adapted from: allrecipes.com you can’t get to a store to get peanuts or nuts of your choice. fresh food. GWAAR Nutrition Team in Collaboration with UW Stout Dietetic Students by Paige Weiner. Sept. 2019