PREPAREDNESS

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NATURAL MEALS IN MINUTES

BY RITA BINGHAM

CAN YOU COOK GRAINS IN ONLY 3 MINUTES?

WOULD YOU LIKE TO USE STORED FOODS AT EVERY MEAL?

THIS BOOK WILL SHOW YOU HOW !

IN JUST 30 MINUTES, YOU'LL HAVE MEATLESS MEALS YOU CAN EAT TO YOUR HEART'S CONTENT...FROM FAMILY FARE TO CLASSIC CUISINE

Revolutionary new ideas for fast, nutritious meals...guaranteed to change the way you use high-fiber, cholesterol-free GRAINS, LEGUMES, and VEGETABLES.

Nearly every magazine and newspaper is filled with findings of scientists who believe that today's diet of refined and over-proccessed foods is responsible for our weakened immune systems and most other aliments.

Learn to reduce the risk of heart attacks, cancer and other diseases with low-fat, "save your life" meals in the hundreds of recipes in these 3 easy -to-follow sections:

Honey Maple Granolo, Cinnamon Wheat-Nuts, Veggie Taco Filling for hot Pockets, Quick Potato Soup, and Orange-Almond Biscotti

SPROUTING

Sprout Omelets, Sprout Muffins, Tortilla Munchies, Mexican Bean Casserole, Sprouted Wheat Squares

POWDERED MILK CHEESES, YOGURT, and other Milk Favorites

3-Minute Parmesan Cheese, 3-Minute soft cottage cheese, "Cheeseburger Patties, Mexican Lasagna, 3-Minute Pudding, and much more.

Hundreds of recipes-low in fat, high in energy, completely nutritious, and VERY FAST !

Whole grains and beans, fresh fruits and veggies combine to make great meals in 30 minutes or less !

Breakfasts, Lunches, Dinners, Snacks and Desserts the whole family will love.

cracked wheat Cereal

TRY THIS RECIPE FOR A WHOLESOME BREAKFAST !

CRACKED WHEAT CEREAL

1 3/4 water, 1 C. water, 1 C. Cracked wheat

For fluffy cracked wheat (or brown rice) crack 1/2 cup wheat at a time using a hand grain mill on coarse blender, or a small seed or coffee mill. Each kernel should be cracked at least in thirds for fastest cooking process of getting all the kernels cracked, some are cracked so many times they become like coarse flour with a regular kitchen strainer ( found in any kitchen supply center). The "Farlina" you sift from the crack used to make " Cream of Wheat" or "Cream of Rice" cereals...like "Malt-O-Meal."

Place water and wheat or rice in heavy saucepan. Bring to a full boil; cover; turn off heat and let sit 15 minutes until the water is absorbed. Serve hot with milk and honey. Serves 4.

28 calories, .2 grams fat, 6.5 grams carbohydrates, 8 grams fiber, 1 gram protein.

COUNTRY BEANS

BY RITA BINGHAM

THIS BOOK WILL SHOW YOU HOW !

One of COUNTRY BEANS' best features is its FAST, Fat-Free and Good for you recipes made with BEAN, PEA and LENTIL FLOURS. Most recipes are wheat-free for those allergic to gluten. GF recipe index included.

No more soaking, cooking, simmering, and mashing just to make a bean dip. Now it only takes 5 minutes from start to finish ! AND, they're fat-free ! Make up your own dry black or pinto bean dip mix and keep it on hand for hungry kids, relatives, or even strangers!

You'll love the almost instant Creamy Soups,  Sauces and   Gravies made in only 3 minutes, using Beans, Peas or Lentils ground to a flour in an ordinary wheat mill. You'll find recipes like Cream Soup and Gravy, Creamy Red Lentil Soup, Mexican Bean Gravy, and Vegetable Pasta Sauce.

Yeast and Quick Breads, Cakes, Cookies, Crackers, Muffins, and Chips are more nutritious when beans are added. You'll also find great Pancakes, Waffles, and Yeast Breads for the bread machine.

Country Beans contains nearly 400 fast, easy high fiber bean recipes for every meal of the day.  This book is guaranteed to change the way you use beans ! Order today so you can start sneaking beans you cook !

THIS IS A FEW OF MY FAVORITE RECIPES

BLACK BEAN BURRITOS ( JERRIE & JOHN'S FAVORITES)

HERE IS A RECIPE TO GO WITH THE FOLLOWING BURRITO.

SALSA VERDE ( GREEN SAUCE )

2 3/4 C. WARM WATER, 4 T. FINE WHITE BEAN FLOUR, 4 t. FINE CORN FLOUR OR MASA HARINA, 1 SMALL SPRINKLE OF GARLIC POWDER, 1/4 t.  CUMIN, DASH WHITE PEPPER, 2 1/2 t. CHICKEN OR VEGETABLE SOUP BASE, 2-3 T CHOPPED GREEN CHILES,

whisk dry ingredients into warm water. Add green chiles. Cook 2 minutes over medium-high heat, stirring. Reduce heat to medium-low, cover and cook an additional 5 minutes to blend flavors. Makes 2 1/2 Cups.

RECIPE FOR BLACK BEAN BURITTOS

6 flour tortillas, 2 1/2 C. refried beans made with black bean flour, 1/2 C. or Salsa Verde , /2 C. chopped fresh onions (white or green), 2 C. cottage cheese (opt.)

Spread each tortilla with 1/3 C. cooked refried bean mix. Top with remainng ingredients and sauce, Roll and place in covered baking dish. Microwave 2-3 minutes, or bake at 350 15 minutes.

NOTE: This recipe can be made with black, pinto or any red bean flour.

To freeze, make a double or triple batch and wrap filled tortillas in foil or plastic wrap. Thaw, then bake as directed above. (Great for after school snacks !)

THE SAUCE CAN BE SERVED OVER ENCHILADAS, PATTIES, LOAVES, EGGS OR BEANS.