ARE YOU PREPARED YET? 3 Month Recipes and grocery list

Our ward is really pushing for the 3 month food supply right now and I couldn't make it to the presentation last Tuesday night but the info was emailed to me. I am posting the info here for you and if you have any questions, just leave me a comment with your email address and I will email/forward you the address of Melonie Turley who is the author of this great program! (It's long but we were told to print it off and keep it in a binder and the grocery list in our purse) Here's to being PREPARED!

Dinner Menus and Grocery List (4 people)
Sample – Healthy, less meat, more whole grains,and using food storage staples-
Melonie Turley, Raw and Then Some©2007

12 Favorite Meals for 2 weeks X 6 = 12 weeks (3 months)

-Pick recipes with ingredients (most) that can be stored in pantry or freezer.
-You might also want those recipes to be easy/quick to make.
-From these recipes, let your family choose their favorite 12 recipes
(or 24 if you are ambitious).
-As in sample attached, list ingredients and times by six.
-Assemble shopping list as in sample. Keep copy in purse & pantry.
-Mark grocery list in pencil as you purchase item.
-Erase marking as you use item so can replace.
-Write date on purchased items before storing.
-Watch for sales. When see sale, pull out list to see if you need the item.
-It might take you six months or longer to use your three-month supply as you
might eat out or try different recipes. That’s okay because you will still have
a three-month food supply on hand that your family will eat.
-Try to use and rotate your three-month food supply within a year’s time.

Chili_
Perfect Cooked Beans: Soak 2 qt. sorted, washed dry
beans overnight in 1 gal water with 1 T salt.
AM: Drain, rinse and put in 8 quart crock-pot, cover with fresh
water and add 1 large, diced onion. Simmer 8 hrs.
About 1-4 hours before serving, add seasonings: 3 T salt, 2 t
garlic, 1 t vegetable bouillon, ¼ t liquid smoke (optional), ½ t
black pepper. (Don’t add during first 4 hours of cooking.)

Mel’s Chili
Cooked Beans, 4 c. x 6 = 24 c.
Water (can use liquid from cooked beans)
Tomato Sauce, 1 8oz can x 6 = 6 cans
Salsa Seasoning, 2 T x 6 – 12 T
Chili Powder, 1 T (or pkg) x 6 = 6 T
Optional: 2 c. cooked cracked wheat

W/Wheat Tuna Patties_
Mix and drop by T. into skillet with hot oil.
Brown on both sides. Can be eaten hot or cold.
Freezes well. Can bake in muffin tins or top with
gravy: 8-10 patties
Cracked Wheat, 1 c. cooked
(could use ½ rice…can just use wheat not meat)
Tuna or chicken, drained, 1 can x 6 = 6
Rosemary Garlic Season, 1 t x 6=2T
Eggs, (fresh or frozen & thawed), 2 x 6 = 12
Chicken Bouillon, 2 t x 6 = 4 T
Opt: Parsley, green onions, leftover veggies, sprouts
Note: 2 T powdered eggs + 2 ½ T water = 1 egg

_Poor Boy Casserole
Layer in greased 8x8 pan in following order and
bake for 20 min. until heated through:
Chili, 2 cans x 6 = 12 cans
(or cover bottom of pan with homemade chili)
Green beans, 2 cans x 6 = 12 cans
Mashed potatoes, 1 recipe x 6= 18
(2-3 large potatoes, boiled & mashed)
Grated cheese, 1-2 c. x 6 = 12 c.
(or cheese sauce blend)

_Ramen Lentil Salad_
Ramen Noodles, crumbled, 2 pkg x6 =12
Green Lentils, 1 c. of 1-day sprout x6 = 3 c.
Brown Rice, cooked, 1 c. x 6 = 3 c. raw
(or cooked cracked wheat)
Mung Beans, sprouted, ½ c. x 6 = ____
Mandarin Oranges, 1 lg can x 6 =6 cans
Chicken Chucks, 1 6 oz can x 6 = 6 cans
Variations: Chopped green onions, halved grapes
or 1 c. diced celery
Dressing Ideas; Mayo, Italian, or your favorite.
½ c. mayo Ramen seasoning packet
1 T honey
1 T lemon juice or vinegar

_Tacos_
In fry pan, boil 4 c. water and stir in about 2 c.
TVP until right consistency (or use cracked
wheat or meat of choice). Add and brown:
Onion, diced, small, 1 x 6 = 6 onions
Taco Seasoning, to taste, 1 t. x 6 = 6 t
Pour over fry pan mixture:
Tomato Sauce, 1 can x 6 = 6 cans
Serve with:
Tortillas, 1 pkg of 8 x 6 = 6 pkg
Topping Ideas:
Cheese, grated, 1 c.
Green onions, 2 chopped
Tomatoes, 1-2 chopped
Lettuce, ½ head shredded
Sour Cream, 1 c. (TVP 2 c. x 6 = 12 c.)

Whole Wheat Pancakes
Make whole wheat mix: Mix together in large
bowl with wire whisk till blended: 10 c. wwheat
flour, 1 heaping c. pwdr milk, 1 heaping T salt,
1/3 heaping c. baking powder, 1 heaping c. pwdr
eggs, 1 c. sugar (optional). Store airtight till needed.
Pancakes: WW Mix, 2 c. x 6 = 12 c.
Oil, 1 T x 6 = 6 T
Water, 2 c.
Biscuits: WW Mix, 2 c.
Oil, ¼ c. Water, ¾ c.
Salt, ¼ t
Muffins: WW Mix, 2 ½ c.
Oil, ¼ c. Honey, 1 T
Egg, 1 Water, 1 c.
Melonie Turley, Raw and Then Some©2007
Melonie Turley, Raw and Then Some©2007'

_Taco Soup_
Water, 4 c. heat to boil
Bouillon, 1 ½ T x 6 = 9 T
Miso, 2 T (optional) x 6 = 12 T
Beans, 2 cans x 6 = 12 cans
(black, small red, pinto or 4 c. pre-cooked,
frozen and thawed beans)
Refried Beans, 1 can x 6 = 6 cans
Diced Tomatoes, 1 can x 6 = 6 cans
Corn, 2 c. (fresh, frozen, canned) x 6 = 12 c.
Taco Seasoning, 2 T x 6 = 12 T
Chili Powder, 2 t x 6 = 4 T
Cilantro, ½ c. x 6 = 3 c.

_Seafood Salad_
Mix well and serve with tortilla chips or as a
sandwich:
Cracked Wheat, 2 c. cooked x 6 = 12 c.
Tuna, drained, 1 can x 6 = 6 cans
Mayo, ½ c. x 6 = 3 c.
Catsup, ¼ c. x 6 = 1 ½ c.
Tortilla chips, 1 pkg x 6 = 6 pkg
Variations:
1 diced tomato
½ c. diced green pepper
½ c. cottage cheese
½ c. diced celery
¼ c. chopped green onions

Pea & Chicken Casserole
Rice, 1 c. uncooked or 3 c. cooked x 6 =6 c. raw
(Simmer washed, raw rice in 4 c. water abt one hour)
CofChicken Soup, 1 can x 6 = 6 cans
Milk, reg. or reconstituted, 1 c. x 6 = 6 c.
Salt or Season Salt, ½ t x 6 = 1 T
Rosemary Garlic, 1 t. x 6 = 2 T
Cheese, grated, 1 c. x 6 = 6 c.
(or 1 c. cheese blend powder, or part parmesan)
Mix in and warm through:
Frozen Peas, ½ c. to 1 c. x 6 = 6 c.
Optional:
Chicken or Tuna, 1 can x 6 = 6 cans

Red Chicken Enchiladas
Red Sauce: 2 T Butter, & ¼ c. Flour,
Tomato Sauce, 2 (6 oz) cans x 6 = 12 cans
1 c. Water, & Taco Seasoning, to taste
Layer in 8x10 or 8x8 pan:
Sauce
Corn tortillas, 1 pkg of 18 x 6 = 6 pkg
Sauce
TVP reconstituted or canned
chicken) (To reconstitute: boil 2 c. water and stir
in about 1 c. TVP until right consistency)
Cheese, grated, 2 c. x 6 = 12 c.
Options: Can add some sliced olives, diced onion, or
cooked beans

_Green Bean Casserole_
Mix together & warm through:
Rice, 1 c. uncooked or 3 c. cooked x6 = 6 c.
CofMushroom Soup, 1can x6=6 cans
Season Salt, ½ t. x 6 = 1 T
Rosemary Garlic Salt, 1 t. x 6 = 2 T
Cheese, grated 1 c. x 6 = 6 c.
(or 1 c. cheese blend powder)
Stir in
Green Beans, frozen, 1 c. x 6 = 6 c.
(or 1 can green beans, drained and rinsed)
Top with:
Cheese, grated, 1 c. x6 = 6 c.
(or fried onion rings)

_Tabouli Salad_
Mix and chill for one hour:
Cracked Wheat, 2 c. cooked x 6 = 3c. raw
Olive Oil, 3 T x 6 = 18 T
Parsley, dried or fresh, 2 T x 6 – 12 T
Tomato Slices, dried & blended x6 = 24
(lightly salt tomato slices when dehydrating;
dry at 112° F, 18-24 hrs, can dry ½ bushel)
Lemon Pepper, 1 t x 6 = 2 T
Garlic, minced, ½ t x6 = 1 T
Salt, pinch
Variations: Can add chopped fresh veggies -
celery, peppers, green onions, cukes, tomatoes

Staple Pantry Items For Above Recipes

Dry Spices:
Bouillon powder (chicken, beef, etc.)
Dry Mustard
Chili Powder (OldeWestPort.com)
Garlic (fresh, crushed in jar w oil) Stores
several years on shelf. When opened,
refrigerate.
Garlic Salt
Rosemary Garlic Season (Sam’s)
Italian Dressing pkgs
Lemon Pepper
Onions, Minced (Dry Pack Cannery)
(Spices last about one year if stored at room
temp. They will last longer if stored in a very
cold room - especially if you buy the larger
sizes and fill small containers for your warmer
kitchen shelf.)
Parsley and/or Cilantro (dried)
Pepper
Salt & Baking Powder
Salt-Seasoned, (like Spike)
Taco Seasoning (OldeWestPort.com)

Staples:
Beans & sprouting seeds (store cool, dry)
Flour (store w lid, up to 6 mo.)
Grains/Wheat (cool, dry, mouse proof)
Honey (no water added; store w lid, dry)
Ketchup & Lemon Juice (store
cold, dry room…when opened, store in fridge)
Mayo (store extra glass bottles in fridge or
cold basement…when opened store in fridge)
Milk, dry (store cold, dry, airtight)
Mustard (store cold, dry room…when
opened store in fridge)
Oils (Olive Extra Virgin, Palm, Coconut)
Rice (brown long grain and basmati, 6 months)
Sugar/Brown Sugar (w lid, dry)
TVP protein (#10 cans…store cool)

Perishables:
Apples (store in cold room in Styrofoam
cooler to keep moisture in)
Butter (purchase on sale and freeze large
amounts up to 6 months. If use vacuum sealer,
will last longer.) Or clarify unsalted butter and
store in water-bath sterilized dry Kerr jelly or
pint jars, with lids, in freezer. Place butter in heavy
saucepan over medium heat. Bring butter to simmer. This takes
approximately 2 to 3 minutes. Once simmering, reduce heat to
medium-low. The butter will form foam which will disappear.
Ghee is done when a second foam forms on top of butter, and the
butter turns golden. Approximately 7 to 8 minutes. Brown milk
solids will be in bottom of pan. Cool. Skim off foam. Ladle clear
oil with sterile dry spoon into Kerr jars or filter through sterilzed
cheesecloth. Will store in freezer for several years. This is the way
people from India make Ghee. What makes clarified butter so great
is its higher smoke point. This means you can cook meats and fish
at a higher temperature than you can with regular butter, making it
ideal for pan-frying. By clarifying the butter during a slow
cooking process, you're able to strain out the milk solids that burn
quickly as well as the water and salt. You'll lose about 1/4 of your
original butter amount during the process.
Cabbage (store fridge, can vacuum seal)
Carrots (store in fridge or in container with
damp, clean sand in cold basement)

Cheese (purchase ends at Gosners, shred &
freeze large amounts. If use vacuum sealer and
vapor barrier bags, it will last several years in freezer.)
Can also freeze cheese in blocks. To prevent crumbles,
thaw on counter at room temp till soft through, put in
fridge and chill. Now you will be able to grate the
thawed cheese. Can also coat cheese with cheese wax
and store in freezer.
Cream Cheese (freeze, can vacuum
seal. Thaw on counter top.)
Corn Tortillas (freeze, can vacuum seal)
Eggs (store in fridge or crack into ice cube
trays, freeze, pop into bag and seal using
vacuum sealer. Will last several years in freezer if
vacuum sealed.) Can also store powdered eggs in #10
cans.
Onions (store cool, dry place)
Peas (frozen, in pkgs, can vacuum seal)
Potatoes (store cool, dark place)
Sour Cream (store in fridge till end
date)
Winter Squash (acorn, ambercup, banana,
buttercup, butternut, delicata, gold nugget, hubbard
[grey, green], kabocha, spaghetti, , sweetmeat, & turban:
cool dry, ventilated, stores 3-6 months. Can also cook,
mash and freeze in 1/2-1 c. pkgs. Use in cookies, etc.)

Dinner Grocery List
4 people/3 months
Use pencil, mark as buy; erase as use so can replace. Put in purse.
Put another copy in Preparedness Binder & one in storage room.
Breads/Grains
Bread, put some in freezer, or make

Melanie Turley
Raw and Then Some, ©2007
Healthy Food Storage Staples

Whole grains & Legumes
Economical, Less Meat
Corn/Flour Tortillas/18, 12 pkg 1 1 1 1 1 11 1 1 1 1 1
Flour, unbleached, 25 lb sack 1
Flour, whole wheat, 25 lb sack (or grind) 1
Rice--Brown long grain, 12 c., 25 lb bag 1
Rice--White or Basmati, 25 lb bag 1
Tortilla Chips, 6 pkg 1 1 1 1 1 1

Canned/BottledChicken, 6 oz cans,12 cans
(for Pea & Chicken Casserole & Ramen Lentil Salad) 1 1 1 1 1 1 1 1 1 1 1 1
Tuna, 6 oz, 12cans
(for WW Tuna Patties & Seafood Salad)1 1 1 1 1 1 1 1 1 1 1 1
Black Beans, 12 cans 1 1 1 1 1 11 1 1 1 1 1
Refried Beans, 6 cans 1 1 1 1 1 1
Chili, 12oz. cans, 12 cans
(for Poor Boy Casserole or make chili)1 1 1 1 1 11 1 1 1 1 1
Fried Onion Rings, 6 cans 1 1 1 1 1 1
Garlic, minced in oil, in jars, 1 jar 1
Green Beans, 12 cans1 1 1 1 1 1 1 1 1 1 1 1
Ketchup, 1 ½ c. = ___ 24 oz. btls 1 1
Lemon Juice, 1 bottle 1
Mandarin Oranges, 15oz, 6cans 1 1 1 1 1 1
Mayonnaise, 1 quart 1
Milk, canned, 6 cans 1 1 1 1 1 1
Olives, sliced, 4 oz can, 6 1 1 1 1 1 1
Olive Oil, Classic, 2 liters, 1 btl, 1
Olive Oil, Extra Virgin, 2 liters, 1 btl 1
Soup, Cream of Chicken, 6 1 1 1 1 1 1
Soup, Cream of Mushroom 6 1 1 1 1 1 1
Tomatoes, diced, 14.5oz can, 6 1 1 1 1 1 1
Tomato Sauce, 8 oz cans, 241 1 1 1 1 1 1 1 1 1 1 11 1 1 1 1 1 1 1 1 1 1 1
Vinegar, 1 bottle 1

Dairy
Butter, 8 cubes = 2 lbs 1 1
Cheese–Cheddar (abt 2 c. each time)
Gosners ends (8 oz = abt 2 c. grated)
Grate and freeze in serving-size freezer bags.
12 c. (for Poor Boy Casserole) = 3 lb 1 1 1
6 c. (for Tacos) = 1 ½ lb 1 1
6 c. (for Pea & Chicken Casserole)= 1 ½ lb 1 1
12 c. (Red Chicken Enchiladas) = 1 ½ lb 1
12 c. (for Green Bean Casserole) = 3 lb 1 1
Cottage Cheese (for Seafood Salad) 3 c. 1 1
Eggs (could use powdered, reconstituted eggs)
2 each time, total 2 doz 1 1
Sour Cream, 1 c. ea time = 6 c. 1 1 1 1 1 1

Fresh Produce
(Fresh best, can sub. canned or dehydrated reconstituted)
Celery, ½ c. ea time, total 12 cups
Cilantro, fresh when avail, otherwise dried
Grapes, 1 c. ea time, total 6 cups
Green Peppers, ½ c ea time, total 3 peppers
Lettuce, ½ head ea time, total 3 heads
Onions—Green, 2 each time, total 6 bunches
Onions—Yellow, 1 small each time, total 6
or a 10 lb sack
Parsley, fresh when avail, otherwise dried
Potatoes, 20 lb sack potatoes = 1 sack
Salad greens when possible, otherwise sprouts
Tomatoes, 1-2 ea time, total 18

Frozen
Corn, 12 c. = 4 pkgs 1 1 1 1
Green Beans, 6 c. = 3 pkgs 1 1 1
Peas, 6 c. = 3 pkg. 1 1 1
Dry
Baking Powder, 1 large can
Ramen Noodles, 12 pkgs, (your favorite flavor)1 1 1 1 1 1 1 1 1 1 1 1
Sugar, Dark Brown, 10 lbs 1
Yeast, (for making bread) 1 lg pkg 1

Dry Seasoning Staples
Beef Bouillon, ___ jar or ___ cans broth
Chicken Bouillon, ___ jar or ___ cans broth
Chili Powder, (OldeWestPort.com) 1
Chili Seasoning Pkgs, 6 1 1 1 1 1 1
Cilantro, dried, 1
Dry Mustard, 1
Garlic Salt, 1
Italian Dressing Pkgs, 6 1 1 1 1 1 1
Parsley, dried, large container, 1
Pepper, 1
Lemon Pepper, 1
Salt, Redmond’s Real, 2 pkg 1 1
Seasoned Salt, (like Spike or Lowry’s) 1
Rosemary Garlic Salt (Sam’s) 1
Taco Seasoning (OldeWestPort.com) 1

Dry Pack Cannery, #10 cans/2.5 cans
(Long -term storage items—also Macey’s,
Waltonfeed.com, Lehi Roller Mills, etc.)
Beans: Black, one #10 can
Pinto, one #10 can
Small Reds, one #10 can
Blackeyed Peas, one #10 can
Eggs, whole powdered, one #10 can
Cheese, blend or cheddar, powdered, #10 can
Honey, powder, one #10 can
Sugar, white, one #10 can
Milk, powdered instant, 4 #10 cans
Minced Onions, one #10 can
Oatmeal, instant or regular, one 25 lb sack
Potato Pearls or Flakes, two #10 cans
Tomato Powder, two 2.5 cans
(or dehydrate tomatoes, sprinkle with REAL salt
when dehydrating. Can crumble and use in recipes
or can powder in blender.)
TVP (Textured Vegetable Protein), Beef three #10 cans 1 1 1
TVP (Textured Vegetable Protein), Chicken two #10 cans 1 1
Wheat, Hard Red, one 50 lb sack 1
Wheat, Hard White, one 50 lb sack 1
(Walton Feed’s hard white wheat tests free of
contaminates, so it is almost organic without
paying for organic.)

Sprouting Seeds (organic)
(Don’t forget the sprouting tray)
Lentils, green, 2 quarts
ProVita Mix (LifeSprouts.com), 1 lb
Mung Beans, 2 quarts