The DIY Pantry by Kresha Faber Read Free Book Online Page B

refried beans, you can make a soupier, more authentic version by increasing the water to 8–9 cups and then re-frying them in a few tablespoons of lard. You can also tweak the seasonings to your liking, so feel free to adjust the jalapeños, cumin, and other spices however you’d prefer.
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    HANDS-ON: 10 minutes
    INACTIVE: 9 hours
    INACTIVE: 9 hours
    DIFFICULTY LEVEL: ∗
    YIELD: Serves 12; Makes 12 cups
    COST PER SERVING: $

    CALORIES: 66
    FAT: 1 g
    PROTEIN: 3 g
    SODIUM: 771 mg
    FIBER: 3 g
    CARBOHYDRATES: 13 g
    SUGAR: 1 g
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    3 cups dry pinto beans or black beans
    6 cups water
    3 medium white or yellow onions, roughly chopped
    6 cloves garlic, peeled and left whole
    1 jalapeño, coarsely chopped
    1 teaspoon cumin
    3 teaspoons sea salt
    1 1 ⁄ 2 teaspoons black pepper
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Toss everything in a slow cooker and cook on high for 8–9 hours.
After 7 hours, check the slow cooker to make sure the beans aren’t sticking to the sides. If they are, stir in an extra cup of water until it is mixed thoroughly.
When the beans are completely soft, purée the mixture with an immersion blender, or in a high-speed blender or food processor.
Serve immediately or spoon into several airtight containers with enough for 1 meal in each one, then freeze for up to 6 months.

Fish Sticks
    Fish sticks tend to be a kid-friendly meal, but are a favorite finger food for adults, too! This version is breaded instead of battered, not only because it’s healthier, but also because it’s easier and quicker and just like the ones in a box. While the recipe calls for cod, any firm-fleshed fish, such as halibut, tilapia, or even salmon, will do.
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    HANDS-ON: 15 minutes
    INACTIVE: none
    INACTIVE: 15 minutes
    DIFFICULTY LEVEL: ∗∗
    YIELD: Serves 3; Makes 18 fish sticks
    COST PER SERVING: $ $

    CALORIES: 510
    FAT: 8 g
    PROTEIN: 54 g
    SODIUM: 1,219 mg
    FIBER: 7 g
    CARBOHYDRATES: 55 g
    SUGAR: 3 g
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    1 cup whole-wheat or spelt flour
    2 eggs, beaten with 1 teaspoon of water
    1 cup bread crumbs
    1 teaspoon salt
    1 ⁄ 2 teaspoon paprika
    1 1 ⁄ 2 pounds cod fillets
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Prepare your breading station by placing the flour in one bowl and the eggs in another, and whisk the bread crumbs, salt, and paprika in a third bowl. Have a parchment paper–lined baking sheet at the ready.
Slice the fish into 1 ⁄ 2 " strips. Bread each strip by dredging it first in the flour, then dipping it in the eggs, and lastly rolling it in the bread crumbs. Shake off the excess mixture after each bowl. Place breaded strips on the baking sheet.
Freeze on the baking sheet until fish sticks are solid, about 3–6 hours. When frozen, transfer the fish sticks to an airtight storage container and freeze for up to 3 months.
To bake, place the frozen fish sticks on a baking sheet and bake in a 400°F oven for 18–22 minutes, or until fish flakes easily with a fork, turning once.

Chicken Nuggets
    Chicken nuggets are a great freezer option for busy days. If you find chicken breast on sale, you can stock up and make several dozen of these at a time to make sure you always have a natural, delicious meal option handy. For an even quicker result, just pound the breasts to a uniform thickness, cut each breast into eight pieces, and follow the dredging process.
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    HANDS-ON: 30 minutes
    INACTIVE: none
    INACTIVE: 30 minutes
    DIFFICULTY LEVEL: ∗∗∗
    YIELD: Serves 4; Makes 24 chicken nuggets
    COST PER SERVING: $$

    CALORIES: 690
    FAT: 14 g
    PROTEIN: 59 g
    SODIUM: 712 mg
    FIBER: 10 g
    CARBOHYDRATES: 83 g
    SUGAR: 4 g
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    2 cups whole-wheat or spelt flour
    4 eggs, beaten with 1 teaspoon water
    2 cups bread crumbs
    3 chicken breasts, or 6 chicken thighs
    5–6 slices uncooked bacon (optional)
    Pinch of unrefined sea salt
    Pinch of freshly ground black pepper
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Prepare your breading station by placing the flour in one bowl, the eggs in a second bowl, and the bread crumbs in a third. Have a parchment paper–lined baking sheet at the ready.
Cut the raw chicken