Worried about having enough food to last through the
next mega-storm? Here's our guide to a sensible backup
food supply that will sustain a family for a month.
By John Galvin
When disaster strikes and your family, friends, and
neighborhood need your help, the last place you want to be
is stuck in a food line. A backup food supply that's easy
to manage and won't break the bank is a cornerstone of
disaster prep. The biggest question: How much food is
and the Red Cross suggest a two-week supply. On its
Mormon Church advises a more world-weary approach,
advising its flock to keep a three-month supply of food
"that is part of your normal daily diet" on hand. It's not
a bad goal, but the commercial food grid is usually up and
running in much less time, so we suggest starting with a
month's backup. How much is that?
"We need to debunk the one-size-fits-all solution to how
much food you need," says survival instructor Cody Lundin,
author of the excellent disaster-survival manual When
All Hell Breaks Loose and pony-tailed star of Dual
Survival. "Age, sex, weight, height all factor in.
Just ask any mom with three teenage boys who play football
if they will eat the same amount of food as her neighbors
with younger kids."
The first step is to figure out the basal metabolic
rate—the amount of energy a body uses at rest—for each
member of your family. Keep in mind that in a disaster
situation, people aren't usually at rest, so add more food
to compensate. Visit a site like this
one to calculate your family's BMR. Our sample
family has a husband and wife in their 40s (4400 calories
per day), and a son and daughter between 9 and 13 (2400
calories per day). We then added 1000 calories as a
cushion, putting our requirements at 7800 calories per day
and 234,000 per month.
Remember, you don't have to buy it all at once. Each week,
add a few extra items to the shopping list until you've
filled up your basement shelves to your satisfaction. We
built up a sample store of goods for this photo as a guide
to the sorts of foods that store well and could keep a
family of four well-fed and sane through the aftermath.
"Canned goods are great for a disaster supply," Lundin
says. "They're already cooked, they don't need to be
heated, you can eat them right out of the can, and they've
got an expiration date printed on them."
First in First Out (FIFA) is the time-honored rule of
thumb when it comes to rotating food in and out of your
disaster pantry. Use the year-old bag of white rice for
regular meals and resupply your stock with a fresh bag.
Go for whole grains for health, nutrition, and
satisfaction. "In my field courses we have 14 people, and
on one night we eat the high-tech, freeze-dried,
backpacker food that costs about $7 a person," Lundin
says. "Then the next night we cook rice and beans in a
pressure cooker for about $5 for the entire group. They
are always hungry after the backpacker food, and after the
rice and beans they always say they feel full and
What's wrong with 250,000 calories worth of chocolate
bars? If that's all you have, then nothing. But because
we're talking about preplanning, we filled our pantry with
enough food to build a 30-day diet made up of 55 percent
carbs, 25 percent fats, and 20 percent protein. That puts
us within the 2010
dietary guidelines suggested by the USDA for all age
The downside of all that rice, beans, dried pasta, dried
milk, and instant coffee is that it takes water to bring
them to life. Our month's pantry requires 78 gallons of
The downside of all that rice, beans, dried pasta, dried
milk, and instant coffee is that it takes water to bring
them to life. Our month's pantry requires 78 gallons of
SPAM? Hey, some people love it, and if you need an
injection of calories, fat, protein, and salt, it's not
bad. Each can has 1080 calories, 96 grams of fat, 42 grams
of protein, and hardly a carb. Deviled Ham is another
high-protein, high-fat alternative.
Don't discount the need for coffee in the morning. The
downside: It requires 8.5 gallons of water.
Don't forget your veggies (they will somewhat redeem the
SpaghettiOs and SPAM).
Only in a disaster should cling peaches and applesauce
count toward your fruit intake.
Peanut butter is loaded with protein and fats. Just don't
forget about food and nut allergies.
Long a staple of preppers, dried milk can be used to
create sauces, lighten your coffee, make yogurt, and, yes,
fill a glass with milk.
Crisco is probably the most stable, easy-to-store fat in
the history of the world, but canola oil works well too.
“We encourage [you] to prepare for
adversity in life by having a basic supply of food and
water and some money in savings. We ask that you be wise,
and do not go to extremes. With careful planning, you can,
over time, establish a home storage supply and a financial
reserve.” (See All
Is Safely Gathered In.)
What am I supposed to have in my food storage?
There are three main components of food storage:
(three-month and long-term)
Store foods that are a part of your normal diet in your
three-month supply. As you develop a longer-term
storage, focus on food staples such as wheat, rice,
pasta, oats, beans, and potatoes that can last 30 years
or more. Learn
more about a long-term food supply.
How much food storage do I need?
Take the amount of food you would need to purchase to
feed your family for a day and multiply that by 7. That
is how much food you would need for a one-week supply.
Once you have a week’s supply, you can gradually expand
it to a month, and eventually three months.
For longer-term needs, and where permitted, gradually
build a supply of food that will last a long time and
that you can use to stay alive, such as wheat, white
rice, and beans. A portion of these items may be
rotated in your three-month supply. (See All
Is Safely Gathered In.)
Where should I store my food storage?
Make sure your food storage is properly packaged and
stored in a cool, dry place.
If water comes directly from a good, pretreated
source, then no additional purification is needed;
otherwise, pretreat water before use. Store water in
sturdy, leak-proof, breakage-resistant containers.
Consider using plastic bottles commonly used for
juices or soda. Keep water containers away from heat
sources and direct sunlight. Learn
more about water storage and purification.
How much does it cost?
Costs may vary depending on where and how you purchase
your food storage. It is important to remember that you
should not go to extremes; for instance, it is not
prudent to go into debt to establish your food storage
all at once. Develop it gradually to diffuse the overall
cost over time so that it will not become a financial
For longer-term needs, and where permitted, gradually
build a supply of food that will last a long time and
that you can use to stay alive, such as wheat, white
rice, and beans. These items can last 30 years or more
when properly packaged and stored in a cool, dry
place. A portion of these items may be rotated in your
three-month supply. Consider using this resource from
the BYU Department of Nutrition, Dietetics, and Food
Approach to Longer-Term Food Storage.”
Properly packaged, low-moisture foods stored at room
temperature or cooler (24°C/75°F or lower) remain
nutritious and edible much longer than previously
thought, according to findings of recent scientific
studies. Estimated shelf life for many products has
increased to 30 years or more (see chart below for new
estimates of shelf life).
Previous estimates of longevity were based on
"best-if-used-by" recommendations and experience.
Though not studied, sugar, salt, baking soda
(essential for soaking beans), and vitamin C in tablet
form also store well long-term. Some basic foods do
need more frequent rotation, such as vegetable oil
every 1 to 2 years.
While there is a decline in nutritional quality and
taste over time, depending on the original quality of
food and how it was processed, packaged, and stored,
the studies show that even after being stored
long-term, the food will help sustain life in an
"Life-Sustaining" Shelf-Life Estimates (in
The following suggested amounts are for one adult.
for One Month
11.5 kg./ 25 lbs
Wheat, white rice,
corn, and other grains
2.5 kg. / 5 lbs
You may also want to add other items to your longer-term
storage such as sugar, nonfat dry milk, salt, baking
soda, and cooking oil. To meet nutritional needs, also
store foods containing vitamin C and other essential
Recommended containers for longer-term storage
include the following:
Foil pouches (available through Church
PETE bottles (for dry products such as wheat,
corn, and beans)
These containers, used with oxygen absorber packets,
eliminate food-borne insects and help preserve
nutritional quality and taste.
Under certain conditions, you can also use plastic
buckets for longer-term storage of wheat, dry beans,
and other dry products.
Warning: Botulism poisoning may
result if moist products are stored in packaging that
reduces oxygen. When stored in airtight containers
with oxygen absorbers, products must be dry (about 10%
or less moisture content).
Storage life can be significantly impacted by the
Temperature: Store products at a
temperature of 75°F/24°C or lower whenever possible.
If storage temperatures are higher, rotate products
as needed to maintain quality.
Light: Protect cooking oil and
products stored in PETE bottles from light.
Insects and rodents: Protect
products stored in foil pouches and PETE bottles
from rodent and insect damage.
Dry Products for Longer-Term Food Storage
Products intended for longer-term storage must be dry
(about 10% or less moisture content).
Warning: Botulism poisoning
may result if moist products are stored in packaging
that reduces oxygen.
Dry products that are not suitable
for longer-term storage due to moisture content, oils,
or other concerns include:
Meat, dried (such
Flour, whole wheat
(other than rolled oats)
fruits, dehydrated (unless dry enough, inside
and out, to snap when bent)
PETE Bottles For Longer-Term Storage
Bottles made of PETE (polyethylene terephthalate)
plastic can be used with oxygen absorbers to store
products such as wheat, corn, and dry beans. PETE
bottles are identified on the container with the letters
PETE or PET under the recycle symbol.
Other types of plastic bottles typically do not
provide an adequate moisture or oxygen barrier for use
with oxygen absorbers. Do not use containers that were
previously used to store nonfood items.
PETE bottles can also be used for shorter-term storage
(up to 5 years) of other shelf-stable dry foods such
as white rice.
Moisture content of stored foods should be about 10
percent or less. When moist products are stored in
reduced oxygen packaging, botulism poisoning may
Packaging in PETE Bottles
Use PETE bottles that have screw-on lids with
plastic or rubber lid seals. You can verify that the
lid seal will not leak by placing a sealed empty
bottle under water and pressing on it. If you see
bubbles escape from the bottle, it will leak.
Clean used bottles with dish soap, and rinse them
thoroughly to remove any residue. Drain out the
water, and allow the bottles to dry completely
before you use them for packaging food products.
Place an oxygen absorber in each bottle. The
absorbers can be used with containers of up to
one-gallon capacity (4 liters).
Fill bottles with wheat, corn, or dry beans.
Wipe top sealing edge of each bottle clean with a
dry cloth and screw lid on tightly.
Store the products in a cool, dry location, away
Protect the stored products from rodents.
Use a new oxygen absorber each time you refill a
bottle for storage.
Where to Get Oxygen Absorber Packets
Oxygen absorber packets are available online at
store.ChurchofJesusChrist.org. Unused oxygen absorbers
can be stored in glass jars with metal lids that have
Oxygen absorbers protect dry foods from insect damage
and help preserve product quality. They are used when
dry foods are packaged in sealed containers. Oxygen
absorbers can be purchased from home storage centers and
Church Distribution Services, or they can be ordered
What are oxygen absorbers made of?
Oxygen absorbers are small packets that contain an
iron powder. The packets are made of a material that
allows oxygen and moisture to enter but does not allow
the iron powder to leak out.
How do oxygen absorbers work?
Moisture in the packaged food causes the iron in the
oxygen absorber to rust. As it oxidizes, the iron
absorbs oxygen. Oxygen absorbers rated for 300 cubic
centimeters (cc) of oxygen work well for properly
packaged dry food in containers of up to one-gallon
capacity (4 liters).
Is the use of oxygen absorbers equivalent to
Oxygen absorbers remove oxygen more effectively than
vacuum packaging. Air is about 20 percent oxygen and
80 percent nitrogen. Absorbers remove only the oxygen.
The air left in the container is mostly nitrogen and
will not affect the food or allow the growth of
What types of products can be stored using
Products should be low in moisture and oil content. If
the moisture content is not low enough (about 10
percent or less), storing products in reduced oxygen
packaging may result in botulism poisoning.
What types of containers can be used with
oxygen absorbers for food storage?
Oxygen absorbers should be used with containers that
provide an effective barrier against moisture and
oxygen. The following containers work well:
PETE plastic bottles with airtight, screw-on lids.
Glass canning jars with metal lids that have
Oxygen absorbers are not an effective treatment method
for plastic buckets, milk bottles, or other types of
plastic bottles not identified as PETE or PET under the
recycle symbol (see right).
What is the proper way to use oxygen
Cut open the top of the bag of absorbers. Do not
open the individual absorber packets.
Remove the number of absorbers from the bag that
you will use in the next 20 to 30 minutes, and
spread them out on a tray. Remove additional groups
of absorbers from the supply as you need them during
the packaging process, but do not open and close the
bag repeatedly to get only a few absorbers at a
Reseal the remaining supply of absorbers by one of
the following methods. Do not store absorbers in
Seal the bag of absorbers with the special
blue clamp provided by the home storage center.
Seal the bag of absorbers with an impulse heat
For longer storage when an impulse sealer is
not available, remove the absorbers from the bag
and place them into a glass canning jar that has
a metal lid with a gasket. A one-pint jar (500
ml) will hold 25 absorbers.
Place one absorber into each container of food as
it is packaged.
Foil Pouches For Longer-Term Storage
What type of pouch is available at home storage
centers, at Distribution Services, and online at
The pouches are made of multilayer laminated plastic
and aluminum. The material is 7 mils thick (178
microns) and protects food against moisture and
What types of foods can be packaged in
The pouches can be used to store foods that are dry
(about 10% moisture or less), shelf-stable, and low in
oil content. Botulism poisoning may result if moist
products are stored in oxygen reduced packaging.
How much food does each pouch hold?
Each pouch holds 1 gallon (4 liters) of product. The
weight varies by product. A pouch holds 7 pounds (3.2
kg) of wheat, 6.8 pounds (3.1 kg) of white rice, or 5
pounds (2.3 kg) of dry milk.
Do foods react with the aluminum in the pouch?
No. Foods do not come in contact with the aluminum
because they are separated from it by a layer of
food-grade plastic. The metal barrier is important in
protecting the food from moisture and oxygen.
What is the best way to seal pouches?
Pouches should be sealed using an impulse sealer (see
related instructions). Do not use an iron or another
household heating device because it will not provide
an adequate seal, especially for powdered products
such as flour or dry milk. The impulse sealers used by
Welfare Services (American International Electric AIE
305 A1 and Mercier ME 305 A1) meet the following
specifications: 3/16-inch (5 mm) wide seal, 11.5-inch
(305 mm) wide jaws, rated for up to 8-mil (205
microns) thick pouches, and equipped with a safety
switch to cancel operation if the jaw is obstructed.
Where can I find an impulse sealer?
Impulse sealers are available at most home storage
centers. Many stakes also have impulse sealers
available. If you prefer, you may purchase an impulse
sealer from Distribution Services or online at
Is it necessary to remove all the air from the
No. Oxygen absorbers remove the oxygen from the air in
the pouches. The low oxygen content eliminates
food-borne insects and helps preserve product quality.
Is it normal for the sides of the pouch to
pull in once the pouch is sealed?
With most products, the sides of sealed pouches will
pull in slightly within a few days of packaging. This
is more noticeable with granular foods than with
How should pouches of food be stored?
The pouches store best in a cool, dry, rodent-free
area. Storage containers should not be in direct
contact with concrete floors or walls.
Are pouches rodent proof?
Pouches are not rodent proof. If rodents or other
pests are a significant potential problem in the
storage area, the pouches should be placed into
containers that are rodent or pest proof. Do not store
them in containers that have been used to store
Should emergency kits be packaged in pouches?
Many emergency supply items are not suitable for
packaging in foil pouches. First aid items and food
rations, such as granola bars, are best stored in
containers with removable lids to allow for frequent
Pouch Sealer Instructions
For Portable Operation of AIE
(and ME) 305 A1 Sealers
Please read the entire sheet before starting.
Place the sealer on a sturdy surface about 5
inches (13 cm) above the table top. This will place
the sealer jaw opening about 8½ inches (22 cm) above
the table for the correct sealing position. Connect
the foot switch to the back of the sealer, and place
the foot switch on the floor. Plug in the power
cord. Caution: Do not allow children in the
area when the sealer is plugged in.
Set Recycle dial to 2, Congealing
dial to 6, Sealing dial to 4, and
Action Selector switch to Manual.
Open the bag containing oxygen absorbers. Remove the
number of packets that you will use in the next
20–30 minutes. Reseal the bag with the impulse
Open and reseal the bag as you need additional
groups of absorbers.
Fill a pouch with one gallon (4 liters) of
product. (Overfilling will result in a poor seal.) A
two-quart (2-liter) pitcher, cut off at the
two-quart (2-liter) line, is a good measure to use
in when you are filling pouches. Fill with two level
measures, tapped down.
Place an oxygen absorber packet on top of the
product in each pouch.
For powdered products, wipe product dust from
inside the seal area using a dry towel.
Turn the Power switch on. (Do
not allow small children in the area when the sealer
Place the pouch in an upright position in front of
the sealer. Rest its weight on the table or shelf;
do not let it hang.
Close the pouch by grasping the side seams and
firmly pulling them outward. Fold the top 1½ inches
of the pouch (30–40 mm) over at a right angle, and
push down on the pouch to expel extra air from the
package. Settle the product, and flatten the pouch
opening. If the top will not flatten and fold over
easily, check if the pouch is too full.
Hold the pouch by the side seams, and insert the
top edge of the pouch into the jaw opening. Keep
fingers clear of the jaw.
Position the pouch to seal it near the top.
Stretch outward on the side seams to remove
wrinkles. Press the foot switch to activate the
sealer. Release hold on the pouch after the jaw
closes. Remove the pouch when the cycle is finished.
Label the pouch with contents and packaging date.
Inspect the seams to ensure that they are adequate
and without burned spots. The seam should resemble
Check to see if the seam can be pulled apart.
Push on the pouch to see if air or product can be
If seams pull apart, check for inadequate cleaning
of seam area or for overfill. If necessary, increase
sealing setting by ¼ step (for example, from 4 to
4.25). Verify that the congealing setting is at 6.
If seams are burned, decrease the sealing setting
by ¼ step.
The sealer comes from the factory with two bolts
protruding from the front of the machine. These
bolts are for holding the shelf provided in the box.
Remove the bolts, and do not use the shelf unless it
is used as part of a separate stand.
If the Teflon cover on the lower jaw is burned,
unplug the sealer, loosen and lift up the cover, and
carefully clean off any burrs that may be on the
heat strip. Advance the cover approximately ½ inch
(12 mm), trim excess, and retighten.
If the sealer fails to operate, check the two
fuses mounted in the lower back of the case. If
necessary, replace them with fuses of the correct
Dry foods that are packaged for long-term storage
should be limited to those that best retain flavor
and nutritional value. These foods should be low in
moisture (approximately 10 percent or less), of good
quality, and insect free. Avoid exposing dry foods
to humid, damp conditions when packaging them. Warning:
Products that are too high in moisture should not
be stored in reduced oxygen packaging because
botulism poisoning may result. Visit
providentliving.org for specific product guidelines.
Plastic Buckets For Longer-Term Storage
Plastic buckets may be used to store food commodities
that are dry (about 10 percent moisture or less) and low
in oil content. Only buckets made of food-grade plastic
with gaskets in the lid seals should be used. Buckets
that have held nonfood items should not be used.
To prevent insect infestation, dry ice (frozen carbon
dioxide) should be used to treat grains and dry beans
stored in plastic buckets. Treatment methods that
depend on the absence of oxygen to kill insects, such
as oxygen absorbers or nitrogen gas flushing, are not
effective in plastic buckets. Avoid exposing food to
humid, damp conditions when packaging them.
Dry Ice Treatment Instructions
Use approximately one ounce of dry ice per gallon
(7 grams per liter) capacity of the container. Do
not use dry ice in metal containers of any kind or
size because of the potential for inadequate seals
or excessive buildup of pressure.
Wear gloves when handling dry ice.
Wipe frost crystals from the dry ice, using a
clean, dry towel.
Place the dry ice in the center of the container
Pour the grain or dry beans on top of the dry ice.
Fill the bucket to within one inch (25 mm) of the
Place the lid on top of the container and snap it
down only about halfway around the container. The
partially sealed lid will allow the carbon dioxide
gas to escape from the bucket as the dry ice
sublimates (changes from a solid to a gas).
Allow the dry ice to sublimate completely before
sealing the bucket. Feel the bottom of the container
to see if the dry ice is all gone. If the bottom of
the container is very cold, dry ice is still
Monitor the bucket for a few minutes after sealing
the lid. If the bucket or lid bulges, slightly lift
the edge of the lid to relieve pressure.
It is normal for the lid of the bucket to pull
down slightly as a result of the partial vacuum
caused when carbon dioxide is absorbed into the
Storage of Plastic Buckets
Store plastic buckets off the floor by at least ½
inch (1.3 cm) to allow air to circulate under the
Do not stack plastic buckets over three high. If
buckets are stacked, check them periodically to
ensure that the lids have not broken from the
Learn from those delicious Israeli hotel
breakfasts - whether you are in Israel or anywhere else
- and don't skip a healthy morning meal..
By Nili Abrahams, CHHC, 30/04/13 09:04
Israel is famous for its breakfast. This fresh and
colourful morning meal served at Israeli hotels and
vacation destinations includes: an assortment of salads,
cheeses, herrings, fruit and breads to start. It might
possibly be the reason that Israel was ranked 6th by
Bloomberg Rankings of the World’s healthiest countries in
Israelis know how to start their morning right.
Are you trying to lose weight by skipping breakfast each
day? Do you grab coffees a few times throughout your day
rushing to just keep going? Do you find yourself binging
at supper and well into the evening?
This is not the ideal weight loss plan. Skipping breakfast
must mean that the body’s need and craving for food is
ignored. A cycle of binge eating sabotages all efforts at
staying nutritionally balanced. Many people overeat in the
evenings because they are beyond hungry. Good intentions
and weight loss goals can’t be met under these erratic
The first step to successful weight loss is eating a
healthy breakfast. Many studies show that this meal lays
the foundation for lifelong health benefits such as
lowering cholesterol, improving sugar numbers and possibly
preventing heart disease. Breakfast feeds the brain the
nutrients it needs for learning, problem solving and
improving short term memory while ensuring you feel more
Going without breakfast may mean eating more throughout
the day. And finally breakfast eaters consume more
nutrients such as calcium and potassium than non breakfast
A healthful breakfast could consist of eggs, vegetables,
fruit and a wholesome grain. You might enjoy a smoothie
made with plain yogurt, berries and some ground flax seeds
and chia. Leftover brown rice and steamed vegetables make
a perfect breakfast. Mix up your breakfast choices to
prevent boredom and falling back on old habits.
The possibilities for a creative start to your day are
endless. So enjoy your tasty beginnings knowing that you
are doing your body a great favour.
Nili Abrahams, Certified Holistic Health Coach at ChooseLifeNutrition, integrating Health and Wellness with Torah’s Wisdom.
And remember you can choose your best life one step at a time.
By Avigayil Kadesh 24 April 2013
You don’t have to make do with coffee and a roll.
The famous Israeli breakfast smorgasbord will keep you
fueled up all day long.
is an Israeli breakfast staple Copyright: Photo courtesy of Wikimedia Commons
t’s an open secret that if you eat an “Israeli breakfast”
you won’t need to eat lunch. And maybe not even dinner.
Especially if you take along a doggie bag to pack up
leftovers from the bountiful buffet-style morning meal
that Israeli hotels – and many restaurants – are famous
Israeli breakfast is a culture unto itself. The usual
items on the smorgasbord are eggs in several styles (more
on that later), a variety of vegetable salads (chopped
cucumber and tomato, for sure), smoked fish, hard and soft
cheeses, fresh breads, yogurts, fruit, granola, blintzes,
vegetable soufflés, pancakes or waffles. Coffee, tea and
fresh juices complement the meal, while pastries are put
out for dessert – if anyone still has enough room in the
belly by then.
Why is the Israeli breakfast menu such a far cry from the
standard American coffee, danish and/or cold cereal, or
the meat-heavy Continental morning fare?
It’s all because of another Israeli cultural symbol, the
kibbutz collective farm.
“You had two very divergent breakfast cultures in Israel,
one of which came out of austerity -- the lachmaniya [hard
roll] and leben [a type of buttermilk],” says food
writer-historian Gil Marks, who relocated to Israel from
New York in August 2012.
“The other came out of the kibbutz culture, because if you
have a long day of manual labor ahead, you need a good
breakfast and can’t get by on leben. They would have a
rather extensive spread of whatever was available, and the
Israeli hotels picked up on that.”
Most Israeli hotels maintain a kosher kitchen. Breakfast
meat could not be on the menu, therefore, because the
dietary laws prohibit mixing meat with milk. The
kibbutz-style breakfast buffet offered a filling option
for tourists who might otherwise miss their morning bacon
Today, some of Israel’s non-kosher restaurants have put
the meat back in the breakfast menu while sacrificing none
of the traditional items. A prime example is Benedict in
Tel Aviv, where you can have ham with your eggs Benedict.
The basics of an Israeli breakfast
According to Marks, the must-haves of an Israeli breakfast
buffet include various flavors of yogurt, which replaced
leben by the end of the 20th century; scrambled or
hard-boiled eggs; rolls; cold cereals; and two kinds of
hot cereal (daisa) -- oatmeal (though oats are not native
to Israel) and semolina porridge.
“You’ll also have different salads, and North
African-Mediterranean-Middle Eastern foods like shakshuka,
which is usually the way the eggs are served,” says Marks,
who provides his own shakshuka recipe in his award-winning
Olive Trees & Honey cookbook.
This hot mélange of tomatoes, bell peppers, poached eggs
and spices – sometimes called a cousin of huevos rancheros
– comes in different styles. “If you see tomato sauce with
eggs in it, it’s the classic one,” says Marks.
A more extensive smorgasbord may also include traditional
Yemenite Sabbath foods such as malawach (fried bread
dough) and jachnoun (malawach that gets rolled up and
As for the vegetable soufflés, Marks explains that this
dish is actually the Iberian-inspired pashtida, which is a
cross between the Eastern European kugel and the French
“Pashtida should have some form of a crust, while kugel
does not, although in Israel pashtida has made a comeback
as a synonym for a quiche,” he explains. “So you will find
at breakfasts different pashtida-quiches, and some
European foods also show up, such as croissants and
pastries as opposed to Middle Eastern burekas, which are
also quite common.”
Not just for breakfast anymore
By the 1950s says Marks, Israeli restaurants began getting
on the breakfast bandwagon.
This was a significant advance, because it meant that now
the classic Israeli tourist breakfast wasn’t just for
tourists anymore. Israeli residents call it just plain
“breakfast” (aruchat haboker in Hebrew, meaning “morning
meal”) and it’s often available all day long.
Google “Israeli breakfast” and you will find no shortage
of recommendations for where to eat this all-important
In Lonely Planet’s recently released “Food Lover’s Guide
to the World,” Jerusalem’s Tmol Shilshom café was cited as
a Top 10 spot for the world’s best breakfast, specifically
for its shakshuka. “Don’t forget to ask for extra crusty
bread to mop up the hearty sauce,” the guide advised.
A typical Israeli breakfast buffet.
Some other frequently recommended breakfasts in Jerusalem
are served at Café B'Gina, Café Modus, Alice, Mamilla Café
and Nocturno. In Tel Aviv-Jaffa, breakfast hot spots
include Mazzarine, Loveat, Orna & Ella, Dr. Shakshuka,
Café Arlozorov, Café Birnbaum and Cordelia.
How to Make an Amazing Israeli Breakfast Buffet
The Dishes Lean Toward Savory Versus Sweet
When you make Aliyah, you will learn about the
Israeli Breakfast. With fresh Salads, Fruit, Hummus
and Pita and ELITE Instant Coffee "Nes Cafe" to wake
vou up in the morning there is nothing like an
Israeli Breakfast. Fruits and Vegitables are very
healthy. Israelis live 14 years longer then
diet ranks among healthiest in world
When it comes to entertaining, it's also a nice
change-up from the standard bagels and lox brunch.
Even if you're looking for a different weekday
breakfast, these dishes are ideal inspiration for
those days when you want something more exciting
than cereal or an egg. After all, hummus,
cucumbers, and tomatoes in a pita are a great way
to fuel up in the morning.
Hummus—that much loved, humble chickpea dip—is a
vital part of the cuisine throughout the Middle
East. In Israel, where it's served at breakfast,
lunch, dinner, and snack times, it's practically
Nowadays, you can find tubs of hummus in
supermarkets worldwide, in all sorts of flavors.
But nothing beats homemade hummus, and once you
get the hang of the basic recipe, you can tweak it
to get exactly the texture and flavor you desire.
Hummus is naturally high in good fat because of
its sesame seed and olive oil content, with around
1 tbsp (30g) containing 8g of unsaturated fats.
Hummus is low in carbohydrates and is also a
fairly good source of plant-based
protein and fibre.
Depending on the recipe, it can be slightly high
in salt, so it needs to be used sparingly if
you're watching your salt intake.
Hummus contains some omega-3 fats, calcium,
magnesium, iron and zinc, as well as most of the B
vitamins. It also counts
as one of your 5-a-day because it contains
chickpeas, but only up to a maximum of 80g, which
is approximately 3 tbsp.
This recipe for Israeli pita bread makes it easy
to enjoy your own fresh pita breads (pitot in
Hebrew) warm from the oven. If you want to make
them ahead, you can store them in the freezer so
they stay fresh, then warm them up before serving.
Pita, by the way, isn't the only bread you'll find
in a typical spread. Rolls, multigrain breads,
challah, and bagels are all popular choices, too.
This chopped tomato and cucumber salad is so
iconic of Israeli cuisine that it has been dubbed
"Israeli salad," and shows up on the table any
time of day—breakfast included. It's virtually
impossible to imagine stuffing a falafel sandwich
or enjoying some freshly baked pita and hummus
The truth is, Israelis aren't the only ones who
appreciate this simple salad; you'll find similar
recipes throughout the Middle East and
Mediterranean region. Some include fresh herbs,
other vegetables, or vinegar.
Each ingredient in the salad has unique health
benefits. Fresh Persian cucumbers (peel on) are
fat-free, full of water, and a good source of
fiber. Fresh tomatoes provide Vitamin C, A, and
cancer fighting lycopene (organic tomatoes provide
up to three times the lycopene of non-organic!).
Onions are rich in chromium, a trace mineral that
helps cells respond appropriately to insulin.
Onions can lower blood sugar levels, and they’ve
also been shown to help lower cholesterol and
blood pressure. Fresh parsley is a great source of
Vitamin K. It also contains Vitamins C and A,
Folate, and anti-oxidants. Lemon juice is full of
Vitamin C, antioxidants, and potassium. It’s also
a natural diuretic. Olive oil provides a healthy
dose of MUFA’s (mono unsaturated fatty acids) and
can help with digestion.
See the full post:https://toriavey.com/toris-kitchen/israeli-salad-week/#mghmOhpgrHfd2fPG.99
Popular throughout the Middle East, Baba Ghanoush—also known as Baba Ghanouj and
Babaganoush—is a dip or spread made of roasted eggplant and tahini. The recipe is straightforward: simply roast the eggplant, spoon out the softened pulp, and then puree with tahini
and seasonings. Scoop it up with fresh pita bread
or raw veggies.
This dish is a great source of proteins and dietary fiber. It also contains a lot of fat with up to 30 grams of fat. However, this fat is healthy as it consists of monounsaturated and polyunsaturated fats.
Chia Oatmeal Pudding
A alternative to a sugary American Breakfast.
Oats are Heart Healthy: You may or
may not know that heart disease is the number one
killer in the United States. And, you’re probably
trying to think of ways to not be afflicted by this
unfortunate disease. Fortunately, oats are great for
your heart! They contain a fiber called beta-glucan
which is shown to be effective at reducing both
total and LDL cholesterol levels. The beta-glucan
can also increase the excretion of cholesterol-rich
bile, which in turn helps circulate levels of
cholesterol in the blood. Last, oats can help with
reducing inflammation in the arteries, reducing
risks for heart attacks and strokes.
Oats Improve Blood Sugar Control:
Oats can be very beneficial for those who have
diabetes. The beta-glucan fibers in the oats can
help prevent blood sugar levels from rising after a
meal. Not only do oats help reduce blood sugar
levels, it also improves insulin sensitivity.
Oats Help Alleviate Constipation:
Everyone experiences constipation from time to time,
and some more than others. We can all agree that
constipation is not a fun experience at all. But,
luckily, oats can help with that. Because oats are
fiber-rich, they help keep bowel movements regular.
Oats Can Help You Lose Weight: Part
of losing weight is eating a lower calorie diet so
that you burn more calories than you eat, but also
that you are taking in the macronutrients necessary
for your body to be healthy. Oats are both filling
and have well-balanced macros to lead you on your
way to your weight loss goals.
Oats Can Help Reduce Risks for Cancer:
We don’t have to tell you how much cancer sucks.
But, fortunately, oats can help reduce your risk of
cancer. Oats contain phytochemicals which have been
known to reduce susceptibility to hormone-related
cancers such as prostate cancer or breast cancer.
Chia Seeds Are Loaded With
Antioxidants. ... Almost All the Carbs in Them Are
Chia Seeds Are High in Quality
Protein. ... Chia Seeds Are High
in Omega-3 Fatty Acids.
1 Cup Oatmeal Steel-Cut Oats, or Rolled Oats
2 Cups Water
2 Tablespoons Chia Seeds
Optional Toppings - fresh berries or diced
fruit, Bananas, Dried Dates, cut lengthwise and
remove the pitt, dried berries or fruit, chopped
nuts, seeds, nut butter, yogurt, granola, shredded
coconut, cacao nibs
Add all of the ingredients except the Optional
Toppings to a small refrigerated container with
a lid and mix well to combine. Leave sealed in
the refrigerator overnight to thicken.
OK; Bottom line is this is highly
adictive and will ruin your diet. That said: Think
of chocolate spread as Israel's answer to Nutella,
only without the hazelnuts. Like its much loved
Italian counterpart, Israeli chocolate spread first
hit the market in the mid-1940s and has been popular
as a breakfast spread, snack, and dessert ever
since. Unlike Nutella, the most commercial chocolate
spread is pareve, so it can be enjoyed any time of
day or night.The original and arguably most popular
brand in Israel is called “Hashachar Ha`ole”
literally - “Bright Morning” spread—so how can one
not associate it with breakfast? Try it on challah
or warm pita, or as a filling for crepes. Add some
banana or strawberries if you want to up the
In Israel, freshly baked bourekas with all sorts of fillings
are a bakery mainstay, and the supermarkets sell
frozen ones as a convenience item. Kosher
supermarkets in the U.S. and elsewhere often carry
them, too, but they can be hard to find otherwise.
Fortunately, they're not at all hard to make at
home. Cheese or potato bourekas are often included
as part of a breakfast buffet at Israeli hotels,
and you can grab them on the go from countless
bakeries or shuks (open-air markets).
Cinnamon Raisin Kosher Challah Bread Recipe
ELITE Instant Coffee
Israel has always had a strong coffee culture,
ELITE Instant Coffee "Nes Cafe" is the most
popular coffee here but historically Turkish
coffee is a perpetual mainstay.
But espresso-based drinks have gained lots of
ground, too. One favorite is the "cafe hafuch," or
"upside-down coffee," a latte-like drink made with
steamed milk on the bottom, espresso, and
sometimes foamed milk on top.
are very high in vitamin E and other powerful
antioxidants. Studies show that they are good
for the heart and may protect against
osteoporosis and cancer. The healthy fats in olives
are extracted to produce olive oil,
one of the key components of the incredibly
healthy Mediterranean diet.
They're a natural fit for a meal featuring savory
fares like hummus, cheese, and eggs.
Israel is known for it's Fruit. Most fruits are
naturally low in fat, sodium, and calories. None
Fruits are sources of many essential nutrients
that are underconsumed, including potassium,
dietary fiber, vitamin C, and folate (folic acid).
Diets rich in potassium may help to maintain
healthy blood pressure. Fruit sources of potassium
include bananas, prunes and prune juice, dried
peaches and apricots, cantaloupe, honeydew melon,
and orange juice.
Dietary fiber from fruits, as part of an overall
healthy diet, helps reduce blood cholesterol
levels and may lower risk of heart disease. Fiber
is important for proper bowel function. It helps
reduce constipation and diverticulosis.
Fiber-containing foods such as fruits help provide
a feeling of fullness with fewer calories. Whole
or cut-up fruits are sources of dietary fiber;
fruit juices contain little or no fiber.
Vitamin C is important for growth and repair of
all body tissues, helps heal cuts and wounds, and
keeps teeth and gums healthy.
Folate (folic acid) helps the body form red blood
cells. Women of childbearing age who may become
pregnant should consume adequate folate from
foods, and in addition 400 mcg of synthetic folic
acid from fortified foods or supplements. This
reduces the risk of neural tube defects, spina
bifida, and anencephaly during fetal development.
Gavina Labneh is a thick, tangy strained yogurt
that's delicious with cucumber and tomato salad,
drizzled with olive oil and seasoned with za'atar,
or served as a spread for pita and breakfast
Like most Middle Eastern foods, labneh is
extremely good for you. Apart from being an
important source of protein, labneh is
considered a probiotic food, meaning that it
is high in a range of healthy bacteria that
help to boost your immune system.
Fruit yogurts also tend to make an appearance on
Israeli breakfast buffets, so if you prefer things
on the sweeter side, feel free to add.
Shakshouka (Baked Eggs in Tomato Sauce)
:Shakshouka, from the Hebrew word
leshakshek meaning “to shake”, is a popular, spiced,
egg and tomato dish.
Shakshouka:"This Tunisian and Israeli dish is like
a Mediterranean version of huevos rancheros. Fried
eggs simmer in a sauce of tomatoes, onions,
colorful bell peppers, chile peppers, and spices.
Eggs of all sorts are a staple of the Israeli
breakfast. Shakshouka, eggs cooked in an aromatic,
tomato-based sauce, is an Israeli specialty and
becoming more popular across the globe. This
recipe makes individual shakshouka, but you can
cook it in one large pan for everyone to share.
The great thing about this egg dish is that you
can prepare it up to cracking the eggs and then
once your guests arrive, add the eggs and cook
until hot and set.
3 tablespoons olive oil
1 1/3 cups chopped onion
1 cup thinly sliced bell peppers, any color
2 cloves garlic, minced, or to taste
2 1/2 cups chopped tomatoes1 teaspoon ground cumin
1 teaspoon paprika
1 teaspoon salt
1 hot chile pepper, seeded and finely
chopped, or to taste
The Obama Democrats certainly consider his custom of
holding sic Jewish Passover Seders good politics, which
they probably are in the American Jewish reality. But in
terms of the true meaning of the Pesach Passover holiday,
they've gotten it all wrong. And United States President Obama also got
the Passover message wrong when he was telling us (and the world)
during his recent visit to Israel that he sees a connection with the Arabs
aka Palestinian demands for a state inside the Biblical
Land of Israel and the Passover holiday.
THE JEWISH PEOPLE NEVER ASKED FOR A JEWISH STATE IN EGYPT!
So using the Passover narrative to support the Arab
demands should only make some sense if the Arabs were to leave Israel and find
some other land to demand.
The story of the Jewish People in Egypt was very different. It's more like the story of Naomi and Ruth, which is read on
Shavuot, the Holiday most connected to Passover.
We are required to Count the Omer, the forty-nine days, seven weeks from the second night of Passover to right before Shavuot.
In both stories, the Jewish People or main
characters started off in the Land of Israel. We must begin the Passover
story as a prequel,
to show how we ended up in Egypt. By ignoring what precedes
Jewish slavery to Pharaoh we can't fully understand what the holiday is
really about. Over a hundred years earlier, there wasn't a large
Jewish People, there was just a family. Jacob was the father, and
he had twelve sons from four women. One of his sons,
the favorite-being the elder of his favorite wife, had disappeared
under suspicious circumstances. His other sons claimed that the
boy had been killed by an animal, but he didn't believe them.
No body and no closure.
Jacob was a very wealthy man, so a number of years later when the area
was cursed by famine he sent his sons to buy food in Egypt. And to
make a long story short, it ended up that the missing son was the
very high official in charge so selling food during the famine.
Pharaoh probably didn't want the son to possibly leave
Egypt and join
his family, so he invited the entire clan to live in a
location in Egypt.
The Jewish time in Egypt had started as a privileged one,
but at some point everything went downhill and they became
slaves. Conditions became unbearable for Jews and they cried out to G-d to
make life easier. G-d appointed Moses and told him that he would take the
Jewish People back to the HolyLand. And that's where the Passover story comes in.
In Megillat Rut, The Scroll of Ruth, we have a similar scenario.
The story starts with Naomi, whose husband Elimelech
decides that his family must flee the famine and go to nearby
Moav. Just like with the Jewish People in Egypt, it turned out
He and their sons die leaving Naomi poverty-stricken and
alone with the two childless daughters-in-law. Naomi then decides
to return to the HolyLand alone, but one daughter-in-law,
Ruth, insists on joining her and her fate as a Jew. At first Naomi is
but Ruth ends up the great-grandmother of the
greatest Jewish King, King David.
To simplify both stories:
Jews leave HolyLand for economic reasons.
Jews have great hopes that their new lives will be
better, and maybe they are for a while.
Jews end up poverty-stricken, suffering.
Jews end up realizing they must return Home to the
My beloved rabbi and spiritual Rav Shalom Arush shlit'a
told me some amazing things today:
1. Despite all the reports of the imminent nuclear bombs
in Iran's hands, the people of Israel have nothing to worry
about. The Rav said, "Hashem, with one little grin, can wipe out their
whole nuclear program." The Rav then said that Iran, Syria, Hizbulla and
Hamas are meaningless to us, only sticks in Hashem's loving hands to
prod us to do teshuva, for our own good. This is of course on
condition that the Nation of Israel makes a serious effort to get closer to
2. Hashem loves us more than we can ever imagine, but we
don't believe that - that's our main blemish in emuna. Since our
emuna is weak, we don't pray enough. Our prayers are not effective
because we don't believe in the power of prayer, in Hashem's love,
and in the fact that Hashem wants to give us everything.
3. When I told the Rav about the two particular GRAD
missiles that landed in our neighborhood - one 200 meters from our
apartment and the other about 350 meters from our apartment, both in
parking lots of densely populated areas, he said that these are examples
of Hashem's love - He's waking us up with a jolt, but doing so in a
way that so few get hurt.
4. The Rav says that the current lull in hostilities here
in Israel is Hashem's delay of the Geula: Hashem doesn't want
to bring the Geula with dinim or stern judgments. Rather,
Hashem wants to bring Geula with mercy, b'rachamim, and with
joy. But, Hashem needs for more of us to do teshuva and strengthen our
emuna to do so.
No one knows how long this "quick breather" will last.
Many speak about difficult timees ahead, but teshuva, emuna, and lots of
prayer can mitigate all the difficult things.
5. The Jews abroad must make Aliya as soon as possible.
The only justification for remaining outside of Israel is to
spread emuna with total dedication.