Stocked Up: Healthy Spins On Your Non-Perishable Storm Supply

Disaster can happen at any time, often with little to no warning. Whether there’s a looming hurricane, tornado or blizzard, the destruction can leave you cut off from the outside world for days at a time. But thorough disaster preparation can, literally, save lives.

In fact, having an emergency plan and a survival supply kit can help you and your family through almost any type of crisis. Your disaster supply kit might include:

  • Water: At least one gallon per person per day for at least three days.
  • Food: Canned and boxed food that does not require any preparation (this might include beans, canned tuna, granola, etc.). Include enough food to last each family member (and any pets!) at least three days.
  • Manual can opener
  • Flashlights
  • Batteries
  • First-aid kit
  • Prescription medications
  • Hand sanitizer
  • Insect repellant

While there’s no doubt that stocking up on the right non-perishable food items will help you weather the storm, what happens when it’s over and you’re left with a surplus of canned goods? Sure, these items can keep for several weeks, months or even years, which is why we stock up in the first place, but the Federal Emergency Management Agency (FEMA) recommends that you replace your supplies throughout the year.

Instead of tossing your leftover food supply, here are three deliciously-healthy recipe spins to transform them into a gourmet meal.

White Bean and Escarole Soup with Chicken Sausage
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The escarole and garlic infuse the cannellini beans as they simmer together in this hearty soup. This is the perfect dish to warm your insides.
White Bean and Escarole Soup with Chicken Sausage
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The escarole and garlic infuse the cannellini beans as they simmer together in this hearty soup. This is the perfect dish to warm your insides.
Servings
4servings
Servings
4servings
Ingredients
  • 1/2 lb Chicken Sausages cooked and sliced
  • 2 tbsp Extra-Virgin Olive Oil
  • 2 Garlic Cloves sliced
  • 6 cups Low-Sodium Chicken Broth
  • 1 can Cannellini Beans rinsed and slightly mashed
  • Escarole Head torn
  • 1/2 tsp Salt
  • 1/4 tsp Pepper
  • Celery to taste
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Ingredients
  • 1/2 lb Chicken Sausages cooked and sliced
  • 2 tbsp Extra-Virgin Olive Oil
  • 2 Garlic Cloves sliced
  • 6 cups Low-Sodium Chicken Broth
  • 1 can Cannellini Beans rinsed and slightly mashed
  • Escarole Head torn
  • 1/2 tsp Salt
  • 1/4 tsp Pepper
  • Celery to taste
Servings: servings
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Instructions
  1. In a large pot over medium-high heat, brown the chicken sausage in the oil, 3 to 5 minutes.
  2. Add the garlic and cook, stirring, about 1 minute.
  3. Add the chicken broth, beans, escarole, celery, salt and pepper. Simmer until the escarole is tender, 8 to 10 minutes.
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Tofu & Veggie Taco Rice
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Tasty taco rice with mounds of fresh veggies and freeze-dried tofu make this dish irresistible for our vegetarian friends.
Tofu & Veggie Taco Rice
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Tasty taco rice with mounds of fresh veggies and freeze-dried tofu make this dish irresistible for our vegetarian friends.
Servings
2servings
Servings
2servings
Ingredients
  • 1 block Koya (Freeze-Dried) Tofu blended
  • 1 Carrot chopped finely
  • 1 Green Pepper chopped finely
  • 1 tbsp Extra-Virgin Olive Oil
  • 1/4 cup Water
  • 3 tbsp Ketchup
  • 2 tbsp Japanese Worcestershire-style Sauce
  • 1 1/2 tsp Chili Powder
  • 2 tsp Soy Sauce
  • 1/2 Avocado sliced
  • Salt to taste
  • Pepper to taste
  • Warm Brown Rice enough for two people
  • Lettuce for serving
  • Tortilla Chips for serving
  • Soy Mayonnaise for serving
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Ingredients
  • 1 block Koya (Freeze-Dried) Tofu blended
  • 1 Carrot chopped finely
  • 1 Green Pepper chopped finely
  • 1 tbsp Extra-Virgin Olive Oil
  • 1/4 cup Water
  • 3 tbsp Ketchup
  • 2 tbsp Japanese Worcestershire-style Sauce
  • 1 1/2 tsp Chili Powder
  • 2 tsp Soy Sauce
  • 1/2 Avocado sliced
  • Salt to taste
  • Pepper to taste
  • Warm Brown Rice enough for two people
  • Lettuce for serving
  • Tortilla Chips for serving
  • Soy Mayonnaise for serving
Servings: servings
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Instructions
  1. Soak the tofu in warm water. Drain any excess water and blend the tofu in a food processor.
  2. In a large frying pan, add olive oil, carrot, green pepper and onion. Add the tofu and stir-fry together.
  3. In a separate saucepan, cook rice and set aside.
  4. Add the water, ketchup, Japanese Worcestershire-style sauce, chili powder and soy sauce, and bring to a boil while continuing to stir fry. Season with salt and pepper.
  5. Place the cooked rice on a plate. On top of that, add the lettuce and tofu/vegetable mixture. Decorate with avocado and tortilla chips. Dress with soy mayonnaise to liking.
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Tuna & Pasta Salad
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The colorful combination of tomato and carrot mixed with the tuna and pasta make for a refreshing and easy-to-make salad that’s perfect as a mealtime staple.
Tuna & Pasta Salad
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The colorful combination of tomato and carrot mixed with the tuna and pasta make for a refreshing and easy-to-make salad that’s perfect as a mealtime staple.
Servings
3servings
Servings
3servings
Ingredients
  • 1/2 lb Pasta cooked
  • Extra-Virgin Olive Oil to taste
  • 5 oz Canned Solid White Albacore Tuna
  • 1 1/2 tsp Parsley Flakes
  • Dried Onion Flakes to taste
  • Salt to taste
  • Pepper to taste
  • 1 Carrot grated finely
  • 1/2 Tomato chopped finely
  • Olives optional
Servings: servings
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Ingredients
  • 1/2 lb Pasta cooked
  • Extra-Virgin Olive Oil to taste
  • 5 oz Canned Solid White Albacore Tuna
  • 1 1/2 tsp Parsley Flakes
  • Dried Onion Flakes to taste
  • Salt to taste
  • Pepper to taste
  • 1 Carrot grated finely
  • 1/2 Tomato chopped finely
  • Olives optional
Servings: servings
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Instructions
  1. In a large pot of boiling water, add pasta, 1 teaspoon parsley flakes, dried onion salt and pepper. Cook until pasta is tender (about 8 to 10 minutes), stirring occasionally.
  2. Drain pasta in colander and rinse with cold water. Return pasta to pot and drizzle with olive oil. Place in refrigerator to cool.
  3. Drain the tuna and place it in a small bowl. Mash with fork until it’s of uniform consistency.
  4. Add a small amount of olive oil, remaining parsley flakes, minced onion, salt and pepper to the tuna, mixing well.
  5. Combine tuna with cooled pasta. Add chopped tomato and grated carrot, mixing well. Mix additional olive oil and seasonings as desired.
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