Survival for the Fittest: Inexpensive Nutrient Dense Survival Stores

The other day I gave my criticism of a prepper's guide to "Survival Food for the Poor." As I mentioned in my critique the biggest problem with the suggestions given in the guide boiled down to lack of nutrient density and an over abundance of carbs.

Rather than leaving you with a mere criticism I promised that I would provide an alternative list of foods to stock up on while still retaining the budgetary spirit of the original list.

My suggestions follow:

1- Water: It truly cannot be overemphasized. Water is necessary for life, plain and simple.  The minimum needed is about half of a gallon per person, per day. However, you truly cannot have too much water as, even if you have more than you can drink (unlikely) water can also be used to cook, clean, grow foods etc. I recommend storing at least 2 gallons of water, per person, per day for a minimum of 2 weeks. This sounds like a lot of water but water is very cheap. It is cheap to buy, even cheaper to bottle/can tap water. Don't forget to have an alternative water collection source beyond your stores be it access to a body of water coupled with water purification methods (tabs or filters) or even a rain barrel or two.

2- Brown Rice: This is one of the few carb rich foods you will see me recommend in this list but I do so never the less for a few reasons. First of all, rice coupled with beans will provide the range of amino acids. Not as good as meat, fish or fowl, but very good and additionally, very cheap. As I mentioned in my last post, don't let the reduced shelf life brown rice has compared to white rice trick you into opting for the latter as it literally pales in comparison. Furthermore, the shelf life of brown rice if properly stored is still about 2 years, which is more than enough. An added benefit to storing brown rice beyond the fact that it contains more nutrients than its white counterpart is the fact that you can actually plant it and expect something to grow later (given you live in a moist enough climate.) As it turns out, most places which you can buy both brown and white rice, they tend to be the same price. Well... kind of, they are the same price per pound, by per nutrient, brown rice is actually cheaper.

3- Dried Beans/Lentils: A necessary counterpart to brown rice. Together you will be getting a complex amino acid profile with a food that stores indefinitely and is tremendously inexpensive. I recommend a variety of dried beans and lentils as each provides a slightly different nutrient values, but more importantly you can enjoy a variety of flavors, textures and colors which will assist in keeping up morale. If you want to get the absolute most bang for your buck, check the nutrient labels and stick with the beans and lentils that afford the highest amount of protein and fat per unit. Typically this will be things like split peas and garbanzo beans.

4- Nut Butters: These will be a valuable source of both fats and proteins while giving a unique flavor addition to your stores. There are dried options of things like peanut butter which can store for many years, but if properly canned and stored, just the nut butters themselves can last upwards of 15 years too. My same reasoning as with brown rice (if you are still eating your stores out of necessity years from now, you need an additional food allocation plan in motion) applies with non-dehydrated nut butters. In addition, the dehydrated forms actually contain less fat and require water and preparation time and effort. When picking nut butters select options that contain as few additional ingredients as possible, particularly sugars. Instead, opt for "natural" versions which should contain nothing more than the nut in question, and salt. These will store longer, be more nutrient dense, and contain more nutrient value per dollar, even if they are slightly more expensive at face value.

5- Dehydrated Eggs: This may be slightly less palatable than the fresh versions, however they are pretty inexpensive and will provide you with the top tier protein available, even if you have to reconstitute them. Honestly, most people can't tell the difference as many of the eggs consumed in restaurants are reconstituted from dry.

6- Dehydrated and Canned Dairy Products: Most people are familiar with dehydrated milk, but you can also get dehydrated cheese, sour cream and even butter. Canned versions of each of these if you can fit it into your budget as they taste better and have more fat retained. This is where I would have ended my commentary on this category, but thanks to the wonderful world of other preppers on the internet I found viable ways to can milk,  butter and cheese so perhaps you can get the best at an inexpensive price after all just for exchanging a little bit of labor.

7- Fish Canned in Oil: Canned fish in general will be the best, and likely cheapest, source of "meat" that you'll be able to find. There are certain options which are better than others (eg. whole albacore vs. chunk tuna) but this will boil down to price and preference. Even if you get the bottom of the line versions of canned fish, the nutrients will still be very high. Canned fish will also be a source of nutrients like iodine, which will likely be lacking from the rest of your food stores. I recommend choosing oil canned fish rather than water, simply because the price is typically the same, but you will be adding additional fat content. If possible and within reason of price, try to get olive oil rather than canola oil or soybean oil, but this is about emergency rations, not ideal diet, so the fat afforded by even substandard oils such as soybean oil is still a good idea to get for your stores.

8- Bone Broth: This is likely to be the most unique suggestion on this list simply because it really isn't something that you can go out and buy. Bone broth is a tremendously healthful food as it contains readily assimilated nutrients. While you can't go to the store and buy a pallet of bone broth, you can gradually accumulate it for your stores (a strategy you should employ to satisfy all of your food stores by the way). Each time you eat something with bones: chicken, ribs, thanksgiving turkey etc. throw the extra bones in a freezer bag, once it is full, boil the bones with enough water to submerge them and a tablespoon or two of vinegar for 2 or 3 days. This is most easily achieved by means of a crock pot as it will keep a low but constant heat with minimal power. After straining the bones and lil bits of leftover meat, cartilage and fat, can the remaining bone broth. Don't fret if the contents gel, that just means its good for you. 

9- Dehydrated Dark Leafy Greens: This is pretty much the only "veggie" that you'll see on my list. Part of the reason for this is that the more nutrient dense dairy, egg, and fish you eat, the less necessary many vegetables actually are.  Another reason is that most of the vegetables you consume should be sourced from your garden. However, for sake of variety and just to be certain about getting vitamins and minerals it is a good idea to include leafy greens, basically the most nutrient dense vegetable option. This is another suggestion that will require some work on your part however, but yet again, the work is minimal and affords huge pay off. You can buy greens and dehydrate them, but if you aren't yet gardening (shame on you) creating food stores may be a good excuse for you to start since leafy greens are pretty easy to grow and usually have a very high yield. I recommend in particular kale, chard and turnip greens. Each of these have an enormous amount of vitamins and minerals per unit, turnip greens in particular even offer a high calcium profile. To prepare these for storage either use a food dehydrator, or lay leaves out on a few baking sheets and leave in the oven at 200F until they are completely dry. They will be very dry and crumbly at this point, which is good because you can then crumble them into swing top jars and fill them quite densely. Try to limit the amount of stems put in as these contain less nutrients and are more bulky. To use these dried leafy greens you can just sprinkle them into soups etc. to increase the vitamin and mineral content of a meal.

10- Unrefined Sea Salt: "That sounds pretty fancy" you may be saying to yourself, and yes, compared to industrial refined iodized salt, it kind of is, if by fancy you mean "nutrient dense" that is. Unrefined sea salt contains trace minerals which will benefit you while still serving the versatile purposes of salt such as flavor modification, preservation, sanitation, and providing much needed sodium. Is unrefined sea salt more expensive than industrial refined iodized salt? Yes it is, but we're talking salt here so its still really cheap. This is a store that I really can't imagine you storing too much of either. 100 lbs of salt sounds like a lot, but remember that its cheap, versatile, and stores easily. The worse case scenario with storing "too much" salt, would be that you could use it as a much sought after trade commodity in a post-collapse scenario.

11- Honey: This could be classified as a "luxury" option. But honey is an important addition to any food store. For one its sweet, and thats actually a good thing, sometimes its good to have sweet things around to help keep up morale. However, honey is more than just empty sugar calories. It has a strong anti-microbial quality that will actually assist with immunity from disease. Additionally if you are consuming honey which was created locally, you will receive a reduction in allergy affliction.

12- Dried Spices/Teas: Again a "luxury" option at face value, but don't underestimate the importance of WANTING to eat the food that you've stored. I don't' care how much variety you've dried to build into your food stores, you will start to get a little tired of the daily fare. One way to fight against this malaise is to literally spice things up. More importantly, many spices contain additional benefits than simply flavor. Dried chile flakes and powder will provide capsaicin, a chemical which helps a variety of ailments for example. Teas are another good idea as they will give some flavor variety to your drinking options while providing additional benefits. I suggest in particular: chamomile, red raspberry leaf (particularly for women), ginger and peppermint. However, go check out your local tea selection, many of them list the ailments for which they will benefit the imbiber on the packaging.

13- Vinegar: If possible, get apple cider vinegar with a mother. I suggest this because it is contains more benefits which can be easily assimilated by the body than refined white vinegar affords. The reason I suggest that you get vinegar "with mother" is that if emergency situations are greatly prolonged, you can actually make more vinegar since you have the mother culture in the bottle too. Whatever kind of vinegar you end up getting, don't skimp on amounts. While the average person may not use a lot of vinegar day to day, you mustn't forget the nutritional benefits of adding vinegar to food and drink, nor the preservative and sanitation qualities vinegar possesses. Vinegar is yet another store that should be stored in large amounts due to its versatility, inexpensive nature, and potential future as a trade commodity.

14- Cheap Vodka: Don't be confused, this suggestion is not intended to be drunk as you might think but rather to release nutrients from foods, aid in food preservation and assist in sterilization. I won't get into the non-nutritive qualities of vodka here, but there are many. I would suggest that you add a splash or two of vodka to various meals to release more nutrients from the foods. Many nutrients are water soluble (easily achieved, any meal you will prepare will contain water in some fashion) some nutrients are fat soluble (this can be achieved by use of the oil from the canned fish as well as the dehydrated dairy products) and some are alcohol soluble (these are the ones that you won't be able to take advantage of without the assistance of the vodka). While vodka is useful, even in its cheapest forms, it is still more expensive per unit than basically anything else on this list, and you could do without it if you must. Leave this as one of the final additions to your stores, after you've satisfied the rest of your needs.

15- Whole/non-gmo/non-hybrid dried seed foods: This could contain some of the above suggestions such as beans and rice. However, this category could also include: wheat berries, whole oats, quinoa, peas, sunflower seeds, whole peanuts, heirloom corn etc. I would suggest storing much smaller amounts of these than the rest of the list because they will be part of a long term food procurement strategy ie. growing your food. However, most of these dried seed foods can be bought in bulk at average grocery stores so instead of a handful of them, you could have several pounds of each on hand. If you have to eat some, there will be enough to supplement the rest of your food stores you can, but try to not eat these outright.

Eat Your Colors: Eggs

Britt keeps up with the food hippie stuff more than I do, but I have heard from time to time that the new trend in deciding on what type of diet one should be eating is to "eat your colors."

The main intent of this notion is that each color in a food represents a different vitamin or mineral and that by eating a variety of colors you are also consuming a variety of necessary nutrients.

This seems awfully simplistic but as a ceramic artist I am accustomed to the visual cues that certain mineral oxides display in a given clay body or glaze recipe. While these days we order mined or purified forms of minerals (red iron oxide, cobalt, potassium carbonate etc.) from specialty shops, in the initial stages of glazing ceramic objects early peoples had to rely on the naturally occurring mineral deposits found in trace amounts in the materials around them.

In fact, the first glazes weren't even applied to the ceramic objects at all, but rather each object was given a vitreous, glossy surface simply by the ash from the wood used to stoke the fire achieving such high temperatures that it began to melt and left behind trace minerals such as calcium and potassium, which when left to cool, hardened to a glassy finish.

Because of my background in ceramics as well as my identity as a Catholic I have a intimate understanding of the hidden inner essence of things which are often only hinted at by outward appearances.

That being said, the thing which finally convinced me to foot the bill for cage-free eggs wasn't animal rights, wasn't ecology, but rather it was the fact that factory produced eggs have less food in them.

Sure, a dozen cage-free eggs is still 12 eggs as much as a dozen industrial eggs. But within each egg which came from a chicken who was allowed to actually walk around and maybe even scratch around to eat a bug or two there is a substantially larger amount of nutrients.This became most evident to me when I compared a run of the mill, industrial egg to one of the cage-free eggs we purchased. The color difference was striking, the yolk of the industrial egg literally paled in comparison. It was yellow, barely yellow, where as the cage-free egg was what one might call orange.

According to Real Food University , which sites studies from two articles published in Mother Earth News, an egg produced by a pasture raised chicken versus an egg produced in an industrial egg factory contains:

• 1/3 less cholesterol
• 1/4 less saturated fat
• 2/3 more vitamin A
• 2 times more omega-3 fatty acids
• 3 times more vitamin E
• 7 times more beta carotene
• 4 to 6 times as much vitamin D

Of course, as with all dietary guidelines, understanding vocabulary is half the battle. I mentioned above how we had decided to switch to cage-free eggs over standard industrial eggs. However, after re-watching The Natural History of the Chicken (a splendid and highly entertaining mini-documentary by the way) I saw a scene of a huge industrial barn swarming with chickens and lamented the practice to which Britt said, "yea, well that's technically cage-free."

Sure enough, the rolling lush green hills littered with frolicking chickens which I had imagined was an utter fantasy compared to the actual practice of cage-free egg production. Now, don't' get me wrong, when given the option between a cage of chickens huddled unhealthily close together who are never allowed to walk around or even touch solid ground and the crowd of chickens I saw milling around the floor of the vast barn complex, I'd gladly choose the latter, however its still not quite the ideal I had in mind.

In comes Val, our new Transylvanian Naked Neck, and her lovely large brown eggs. Because we were saving some to give to the priests who serve our parish we actually had yet to eat any of Val's eggs until this morning. Charlotte eagerly helped crack them and was excited to make breakfast with me, however we only had two of Val's eggs to the third egg I added to the skillet was one of the cage-free eggs we had bought. The difference was stunning, in fact I had flashbacks to the day we compared industrial eggs to cage-free eggs. The difference was so stark that while our typical breakfast conversation is Charlotte asking for more "yellow egg" (yolk) today she was asking for another bite of "orange egg."

I'll give you 1 guess as to which 2 are Val's

Why are Val's eggs so much deeper in color? Because not only is Val not confined to a tiny cage, not only is she allowed to walk around and scratch up the dirt to eat bugs and rocks (both of which have a wide array of mineral contributions to her diet) but she also gets to see the light of day. Whether you care about humane animal practices, if you care about your food you'll quickly realize that a happy chicken, is a productive chicken, in both the quality and quantity of her eggs.

I can only imagine what it would be like to compare Val's egg to an industrial egg, it would be like seeing a yolk's ghost.

Moral of the story? Don't just eat your colors. Eat vivid, deep, rich colors, because there's more food in there than their pale counterparts.

The Green Spiced Monster

We have a plethora of unripened, green Tomatoes.  I'm also up to my eyeballs in roasted green chiles that I got at the farmer's market on Monday.  So, what to do about this dilemma?  Make Pesto!

What?  Isn't Pesto just Basil and nuts?  Not this pesto!

Green Chile and Green Tomato Pesto

Ingredients:
2 green tomatoes
1 - 1 1/2 green Chiles- roasted, seeded, and skinned

Roasted, skinned, seeded and split

a handful of fresh basil (from my window herb garden- still going strong!)
another handful of pine nuts (crispy-fied)
2 small chunks of Parmesan cheese
about a 1/4 cup of Extra Virgin Olive Oil
Salt and Pepper

To make-

1. Wash your Basil, wash and slice your tomatoes and chile.
2. Put your Basil, Salt, Black Pepper and Pine Nuts in the food processor- process for a few seconds.
3. Add your tomato and chiles, pulse another few seconds
4. add the Cheese and EVOO.  Another few pulses.
5. Taste to make sure it's the right spice level for you- add more chile for more heat, more tomato for more bulk or more basil to even out the spice.  If it's too spicy, too bad. There's no going back, so add your chiles a little at a time if you care about this.  Although a cup of milk with dinner might help.
6. Top your favorite food!  We did pasta (a special treat for the toddler in the house who thinks pasta is likened to candy since we've cut back on grains!) but it would be good on pizza, spaghetti squash, etc.  Tell me what you topped with it!

Enjoy!

Its Snowing Outside: Perfect Time to Work on the Garden

As I write this post I am looking out my window onto my backyard which is covered in 6inches of snow and I'm thinking "perfect time of year to work on the garden."

Don't get me wrong, I'm not going to go trudging through the snow to plant seeds or anything but late Autumn and early Winter are crucial times to work on your garden; although, its not what most people think.

The first lesson when it comes to gardening is that making an effective garden is a year-round activity, at least if you want it to be healthy and fruitful. Sadly the majority of hobbyist/backyard gardeners only think of their garden when they walk by the potted plants at Lowes in early Spring. But if you haven't done anything with your garden by then, its too late.

You may recall from some of my dumpstering exploits that I procured a reasonable amount of lumber by which I was able to make two nice new garden beds. Because last year I spent way more money buying dirt and manure trying to fill the bed than I could have ever imagined (let alone the fact that nothing makes you feel more like a fool than buying dirt) I vowed to utilize only free sources to fill these new beds.

An added benefit to using this approach instead of buying commercial top soils and fertilizer is that you can have a healthy organic garden which can produce as well, if not better. To achieve this free, organic, biodiverse soil for your garden bed you first have to understand few things. Well... really only one thing actually: decomposition.

For decomposition of organic materials (the crucial ingredient in any good soil) you need: life (worms, insects, bacteria etc.), water (to encourage the life and to expand the cellular structure of the organic material) and time (often much less than you'd think if you have enough of the other two).

Soil is simply a combination of minerals, decomposing organic matter, water and filler material. If you look at your average commercial bag of topsoil and you'll often see manure, humus, peat moss and vermiculite. Translation of all of those things? Rotting stuff and filler. Just because it is simple though does not mean that it isn't vital in fact Colorado State University is currently engaged in a global campaign to revitalize soil. Plus, as President Roosevelt once said during the Dust Bowl crisis in America, "A nation that destroys its soil, destroys itself."

When starting a new garden bed there are several schools of thought in regard to preparing the site, many people will recommend things like tilling, either by hand or with a powered tiller. This is a good idea, as it loosens the soil and introduces air into the soil (something that many people neglect to realize plants need too). However, I'm a bit of a pragmatist when it comes to work, in as far as I don't care to do more of it than necessary. That being said, I prefer the "lazy man's" approach to preparing the site: laying down cardboard.

Charlotte helping flatten out the cardboard scraps.

Cardboard is easily sourced from.. just about everywhere, dumpsters, your own packaging refuse, or any grocery/department/liquor store will gladly give you more than you can take.

(photo credit)

The cardboard that I laid down in our new beds serves a few important functions. First of all, it creates a barrier for preexisting weeds so that they do not spring up from below when it comes time to plant your edibles. While this dense cardboard barrier is enough to keep weeds from popping up it is also permeable, organic matter. Once it has had sufficient water and time to decompose it will provide additional nutrients to the soil as well as be soft enough for the roots of your jack-o-lantern pumpkins to reach down through.

Charlotte's jack-o-lantern "Nice Guy" (ps. thats not a real knife she has)

However, the most important function which this wet layer of cardboard provides is an ideal habitat for worms. Worms are the hard workers that do the tilling and aeration for you, if you just give them the right environment, food and time to do the work. Not only is allowing worms to till your garden for you a less work intensive approach, but it is in fact more effective than hand tilling because it gives the added benefit of worm castings (aka. poo). I'm not enough of a scientist to know precisely how or why, but decomposed material which has been consumed, digested and expelled by worms has a significantly higher amount of certain important garden nutrients like phosphorus and nitrogen than if the organic material were left to decompose by itself.

This is part of the reason this snowy, cold, wet, time of year is ideal to do these kinds of garden preparations, because enough moisture (by means of snow), time (by means of passing through the non-growing season) and encouraged decomposition (thanks to expansion and contraction of water logged celluar structures) takes place that by the time next spring rolls around you'll have a lovely dark, rich, worm ridden soil to plant your delicious lovies in.

Enjoying the fruits of last year's soil preparations.

The next step, after laying down your cardboard is to lay alternating layers of "greens" and "browns". Greens are things like: grass clippings, kitchen scraps, rotten jack-o-lanterns etc. Browns are things like: dead leaves, corn husks and mulch.

This time of year is often a great time to layer your kitchen scrap sourced "green" heavy compost because it has already had several months of hot weather, insects (flies, pill-bugs etc.) and moisture to allow for the scraps to compost nicely. Its a perfect time of year to empty out your compost bin into your aspiring garden beds.

Raking in a year's worth of kitchen compost

As for this time of year being a good time for "browns", I think you can look out at your leaf covered lawn and only guess. There are lots of good ways to get "browns" but frankly I can't think of a more universally beneficial strategy than to use the leaves from the trees around you, which so graciously have decided to fall down for easy pickings. You get to clean up your lawn, you get to add nutrients to your garden, you get to provide a insulation to the decomposing "greens" between each layer, and you don't contribute to our already over extended landfills. If you're nice I bet your neighbors will even let you have their leaves too!

(photo credit)

Once you have laid alternating 2inch layers of "greens" and "browns" until your garden bed is full, the last step is: wait. Simply let the worms do their job underneath, the organic materials throughout decompose and the snow, rain, and sun encourage the whole process.

Thanks to a little proactive work in the late Autumn and early Winter you can enjoy soil that retains water, but allows it to drain and is full of rich organic nutrients but resists the growth of unwanted weeds by next Spring when you're ready to plant.