In the first part of this series, we explored five nutrient-packed, crisis-friendly recipes that rely on affordable and easily stored ingredients. As we continue into Part Two, we’ll dive into five more dishes that have stood the test of time, from historical staples to modern comfort foods.
These recipes are designed to keep you nourished during tough times, using items commonly found in American households. Whether you’re looking for something hearty, simple, or adaptable, these meals will help ensure you stay well-fed with minimal effort and maximum nutrition.
Top 10 Nutritious Foods You Can Make At Home (continued):
6. Hoover Stew
Ingredients:
- 2 cups elbow macaroni (or any pasta shape)
- 4 hot dogs, sliced into bite-sized pieces
- 1 can (15 oz) diced tomatoes (with juice)
- 1 can (15 oz) mixed vegetables (like corn, peas, and carrots), drained
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon garlic powder or onion powder (optional, for extra flavor)
Instructions:
Cook the Pasta: In a large pot, bring water to a boil. Add the macaroni and cook according to the package instructions until al dente (usually about 7-8 minutes). Drain and set aside.
Prepare the Hot Dogs: In the same pot, add the sliced hot dogs and cook over medium heat until they begin to brown slightly, about 3-4 minutes.
Combine Ingredients: Add the cooked pasta back into the pot with the hot dogs. Pour in the canned diced tomatoes (with juice) and the drained mixed vegetables. Stir well to combine.
Season the Stew: Add salt, pepper, and any additional seasonings you like (such as garlic powder or onion powder). Stir to mix all the ingredients evenly.
Simmer: Let the stew simmer on low heat for 5-10 minutes, allowing the flavors to meld together and the stew to heat through.
Serve: Serve the Hoover Stew hot in bowls. It’s hearty enough to be a meal on its own or can be accompanied by bread or crackers.
Nutritional Information (per serving, approximately 1 1/2 cups):
- Calories: ~300 kcal
- Protein: 12g
- Carbohydrates: 40g
- Sugars: 6g
- Fiber: 5g
- Fat: 10g
- Saturated Fat: 3g
- Sodium: 700mg
- Potassium: 350mg
- Calcium: 40mg
- Iron: 3mg
Nutritional Benefits:
Pasta provides carbohydrates for energy and some fiber, especially if whole grain varieties are used.
Hot Dogs offer protein, though they are high in sodium and should be consumed in moderation.
Canned Vegetables and Tomatoes are affordable sources of vitamins, minerals, and fiber, adding essential nutrients to the dish.
Historical Context:
Hoover Stew became popular during the Great Depression as a cheap, filling meal that could feed a family on a tight budget. Named somewhat mockingly after President Herbert Hoover, who was in office during the early years of the Depression, this dish was often served in soup kitchens. It used affordable, readily available ingredients like pasta, canned vegetables, and hot dogs, making it a practical option for many households struggling to make ends meet. Even today, Hoover Stew remains a symbol of American resilience and ingenuity in the face of hardship.
7. Red Beans and Rice
Ingredients:
- 1 cup dried red beans (or 1 can, 15 oz, of red beans, drained and rinsed)
- 1 cup long-grain white rice (or brown rice for added fiber)
- 1/2 pound smoked sausage or andouille sausage, sliced (optional for added flavor)
- 1 onion, chopped
- 1 bell pepper, chopped
- 2 cloves garlic, minced
- 1 can (15 oz) diced tomatoes (optional, for a tomato-based version)
- 2 cups chicken or vegetable broth
- 1 teaspoon dried thyme
- 1 teaspoon paprika
- 1/2 teaspoon cayenne pepper (optional, for heat)
- 2 bay leaves
- 1 tablespoon vegetable oil
- Salt and pepper to taste
- Chopped green onions (optional, for garnish)
- Hot sauce (optional, for serving)
Instructions:
Prepare the Beans: If using dried beans, rinse them and soak overnight in plenty of water. Drain and rinse before cooking. Alternatively, if using canned beans, just drain and rinse them.
Cook the Sausage: In a large pot, heat the vegetable oil over medium heat. Add the sliced sausage and cook until browned. Remove the sausage and set aside.
Sauté Vegetables: In the same pot, add the chopped onion, bell pepper, and minced garlic. Cook until softened, about 5 minutes.
Combine Ingredients: Add the soaked (or canned) beans, chicken or vegetable broth, dried thyme, paprika, cayenne pepper (if using), and bay leaves to the pot. Stir well and bring to a boil. Reduce heat to low, cover, and simmer for 1-1.5 hours (or until beans are tender). If using canned beans, simmer for about 30 minutes.
Add Sausage and Adjust Seasoning: Add the browned sausage back into the pot. Season with salt and pepper to taste. Continue to simmer for another 15 minutes to allow flavors to meld.
Cook the Rice: While the beans are simmering, cook the rice according to package instructions.
Serve: Serve the red beans over the cooked rice. Garnish with chopped green onions and hot sauce if desired.
Nutritional Information (per serving, approximately 1 cup beans with 1/2 cup rice):
- Calories: ~350 kcal
- Protein: 15g
- Carbohydrates: 55g
- Sugars: 5g
- Fiber: 10g
- Fat: 10g
- Saturated Fat: 3g
- Sodium: 700mg
- Potassium: 600mg
- Calcium: 80mg
- Iron: 4mg
Nutritional Benefits:
Red Beans are high in protein and fiber, supporting digestion and providing sustained energy.
Rice offers carbohydrates for energy; using brown rice can add more fiber and nutrients.
Sausage (if included) adds flavor and protein, though it’s higher in sodium and fat.
Vegetables like onions and bell peppers contribute vitamins and minerals, enhancing the overall nutritional profile of the dish.
Historical Context:
Red Beans and Rice is a classic dish from Louisiana, deeply rooted in Creole and Cajun cuisine. It became popular as a hearty, economical meal, particularly in New Orleans. Traditionally, this dish is prepared on Mondays with leftover ham bones from Sunday dinners, which allowed for a flavorful, budget-friendly meal throughout the week. Its simplicity and versatility made it a staple for many families during times of economic hardship, and it continues to be a beloved comfort food that reflects the rich culinary heritage of the region.
8. Pasta with Marinara Sauce
Ingredients:
For the Marinara Sauce:
- 1 can (15 oz) crushed tomatoes
- 2 tablespoons olive oil
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1/2 teaspoon sugar (optional, to balance acidity)
- Salt and pepper to taste
For the Pasta:
- 8 ounces (about 2 cups) pasta (spaghetti, penne, or any shape you prefer)
- Grated Parmesan cheese (optional, for serving)
- Fresh basil or parsley (optional, for garnish)
Instructions:
Prepare the Marinara Sauce:
Sauté Aromatics: In a medium saucepan, heat the olive oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes. Add the minced garlic and cook for another 1 minute until fragrant.
Simmer the Sauce: Add the crushed tomatoes, dried basil, dried oregano, and sugar (if using) to the saucepan. Stir to combine. Bring the sauce to a simmer and let it cook uncovered for 15-20 minutes, allowing the flavors to meld together. Season with salt and pepper to taste.
Cook the Pasta:
Boil the Pasta: In a large pot, bring salted water to a boil. Add the pasta and cook according to the package instructions until al dente (usually about 8-10 minutes). Drain the pasta, reserving a small cup of pasta water if you want to adjust the sauce consistency.
Combine Pasta and Sauce:
Mix Together: Add the cooked pasta to the marinara sauce and toss until well coated. If the sauce is too thick, add a little of the reserved pasta water to reach your desired consistency.
Serve:
Garnish and Enjoy: Serve the pasta hot, topped with grated Parmesan cheese and fresh basil or parsley if desired.
Nutritional Information (per serving, approximately 1 cup pasta with 1/2 cup sauce):
- Calories: ~350 kcal
- Protein: 10g
- Carbohydrates: 60g
- Sugars: 8g
- Fiber: 4g
- Fat: 10g
- Saturated Fat: 1g
- Sodium: 600mg
- Potassium: 500mg
- Calcium: 80mg
- Iron: 2mg
Nutritional Benefits:
Pasta provides carbohydrates for energy, and using whole-grain options can add more fiber.
Marinara Sauce made from crushed tomatoes is rich in vitamins A and C, and the tomatoes provide antioxidants like lycopene, which are beneficial for heart health.
Olive Oil adds healthy fats and can help with the absorption of vitamins from the sauce.
Garlic and Onions contribute flavor and have health benefits such as anti-inflammatory and immune-boosting properties.
Why This Recipe Works During a Crisis:
Pasta with marinara sauce is a budget-friendly, versatile meal that can be made with basic pantry staples. The dish is easy to prepare, can be made in large batches, and offers comfort and satisfaction. Canned tomatoes and dried herbs provide a lot of flavor with minimal cost, making it a practical option during times of scarcity or economic hardship. Plus, the recipe can be adapted with additional ingredients or served with whatever you have on hand.
9. War Cake
Ingredients:
- 1 cup raisins (or other dried fruit like currants or chopped dates)
- 1 cup water
- 1 cup brown sugar
- 1/2 cup vegetable oil
- 2 cups all-purpose flour
- 1 teaspoon baking powder
- 1 teaspoon baking soda
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground cloves
- 1/2 teaspoon salt
- 1/2 cup chopped nuts (optional)
Instructions:
Preheat the Oven: Preheat your oven to 350°F (175°C). Grease a 9×9-inch baking pan or line it with parchment paper.
Prepare Raisins: In a medium saucepan, combine the raisins and water. Bring to a boil, then reduce heat and simmer for 5 minutes. Remove from heat and let cool slightly.
Mix Wet Ingredients: In a large bowl, mix the brown sugar and vegetable oil until well combined. Add the cooled raisin mixture to this bowl and stir.
Combine Dry Ingredients: In another bowl, whisk together the flour, baking powder, baking soda, cinnamon, cloves, and salt.
Combine Wet and Dry Ingredients: Gradually add the dry ingredients to the wet ingredients, stirring until just combined. If using, fold in the chopped nuts.
Bake the Cake: Pour the batter into the prepared baking pan and smooth the top. Bake in the preheated oven for 30-40 minutes, or until a toothpick inserted into the center comes out clean.
Cool and Serve: Allow the cake to cool in the pan for 10 minutes before transferring it to a wire rack to cool completely. Slice and serve.
Nutritional Information (per serving, approximately 1 slice of 12 slices):
- Calories: ~200 kcal
- Protein: 3g
- Carbohydrates: 35g
- Sugars: 20g
- Fiber: 2g
- Fat: 8g
- Saturated Fat: 1g
- Sodium: 250mg
- Potassium: 200mg
- Calcium: 20mg
- Iron: 1.5mg
Nutritional Benefits:
Raisins provide natural sweetness and are a good source of iron, potassium, and fiber.
Whole Wheat Flour (if used instead of all-purpose flour) can provide more fiber and nutrients.
Spices like cinnamon and cloves add flavor and have antioxidant properties.
Historical Context:
War Cake, also known as “Poor Man’s Cake,” originated during World War I and II when resources were scarce, and rationing was in effect. The cake is notable for its simplicity and use of basic, non-perishable ingredients like dried fruit and flour, reflecting the resourcefulness required during wartime. It was designed to be economical, easy to make, and satisfying, making it a practical choice for households facing shortages. Despite its humble ingredients, War Cake remains a beloved recipe that embodies the spirit of perseverance and creativity in the kitchen.
10. Lentil and Vegetable Curry
Ingredients:
- 1 cup dried lentils (red or green, rinsed and drained)
- 2 tablespoons vegetable oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, minced or grated
- 1 large carrot, diced
- 1 bell pepper, chopped
- 1 zucchini, chopped
- 1 can (14.5 oz) diced tomatoes
- 1 can (15 oz) coconut milk (or 1 cup water or vegetable broth for a lighter option)
- 2 tablespoons curry powder
- 1 teaspoon ground cumin
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon paprika
- 1/2 teaspoon salt (or to taste)
- 1/4 teaspoon black pepper
- 1 cup fresh spinach or kale (optional, for added greens)
- Cooked rice or naan, for serving
Instructions:
Cook the Lentils: In a large pot, add the rinsed lentils and enough water to cover them by about 2 inches. Bring to a boil, then reduce heat and simmer for about 20-25 minutes, or until tender. Drain and set aside.
Prepare the Curry Base: In a large skillet or pot, heat the vegetable oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes. Add the minced garlic and ginger, and cook for another 1-2 minutes until fragrant.
Add Vegetables and Spices: Add the diced carrot, bell pepper, and zucchini to the skillet. Stir and cook for about 5 minutes until the vegetables start to soften. Add the curry powder, ground cumin, ground turmeric, paprika, salt, and black pepper. Stir well to coat the vegetables with the spices.
Combine Ingredients: Add the diced tomatoes (with their juice), coconut milk (or water/vegetable broth), and cooked lentils to the skillet. Stir to combine all ingredients. Bring to a simmer and cook for about 15-20 minutes, or until the vegetables are tender and the flavors are well blended. If using spinach or kale, stir it in during the last 5 minutes of cooking.
Adjust Seasoning: Taste and adjust the seasoning with more salt or pepper if needed.
Serve: Serve the curry hot over cooked rice or with naan bread.
Nutritional Information (per serving, approximately 1 cup curry with 1/2 cup rice):
- Calories: ~300 kcal
- Protein: 12g
- Carbohydrates: 45g
- Sugars: 8g
- Fiber: 12g
- Fat: 12g
- Saturated Fat: 8g
- Sodium: 500mg
- Potassium: 800mg
- Calcium: 100mg
- Iron: 4mg
Nutritional Benefits:
Lentils are a great source of plant-based protein and fiber, which support digestive health and provide sustained energy.
Vegetables add essential vitamins, minerals, and antioxidants, contributing to overall health.
Coconut Milk provides healthy fats and adds creaminess to the curry. Using light coconut milk or broth can reduce calorie and fat content if desired.
Spices such as turmeric and cumin not only enhance flavor but also offer anti-inflammatory and antioxidant benefits.
Why This Recipe Works During a Crisis:
Lentil and vegetable curry is an affordable and nutritious meal that utilizes staple pantry ingredients and canned goods. Lentils are inexpensive and have a long shelf life, while vegetables can be fresh, frozen, or canned. This dish is versatile and can be adapted based on available ingredients. It’s hearty, filling, and provides a good balance of protein, fiber, and essential nutrients, making it a practical and comforting option during challenging times.
Concluding
In times of crisis, having a set of reliable, nutritious, and easy-to-make meals can make all the difference. From historical recipes like War Cake and Hoover Stew to more modern staples like Peanut Butter Banana Oatmeal, these dishes are designed to keep you and your family well-fed using common household ingredients. By focusing on foods that are affordable, shelf-stable, and adaptable, you can ensure that you stay nourished and energized, even when resources are limited. With a bit of creativity and planning, these recipes can offer comfort, sustenance, and a taste of resilience.
Suggested resources for preppers:
How to find Food in any Environment
The #1 food of Americans during the Great Depression