• Sharon Prigan

Healthy Kitchen

Staying at home in lockdown forces me to go back to my economia roots and practice what I preach.

I have been cooking much more, trying to make sure that we are getting enough vitamins, fibres, proteins and probiotic food.

I think we have enough legumes and grains for a few months so I can create meals with a complete protein without any problem.

What about fruits and vegetables? Preferably fresh but we are not supposed to be going out very often. I have pickles which are good for vegetable probiotic content.

I have been doing a few basic things.

Cooking for the meal and for the freezer. Baking a lot and making vegetable sauces.

Preparing food supplies

Soaking 2 kgs of chick peas (hummus beans) overnight and then freezing 1kg and cooking 1 kg. Soaking 2 kgs of bean mix, white beans, green lentils, split peas and freezing half of it.

Soaked beans for the freezer

Cooking:Huge pots of red sauce

Vegetables for red sauce

Cabbage, carrots, onions, tomatoes, red green and yellow peppers with 2 cans of crushed tomatoes and spices.

Freezing that in portions.

Can be used tp prepare:


Red sauce over spaghetti

Cooked with some of the beans for a soup

Pizza sauce

Every time I cook anything I make 2 or 3 portions, keep one for the meal and freeze 2.

I found bananas for 1.9 shekels per kilo very ripe so I froze them for later use in baking

Frozen bananas

I freeze carrots as well – put them in a nylon bag and place the bag in a tub of water, the water presses the bag against the carrots and pushes the air out of the bag, I then close the airless bag.

Banana Bread basic recipe that I used in the army – more than 40 years ago

1.3/4 cups flour

2½ tsps baking powder

½ tsp salt

3 mashed bananas

1/3 cup oil or butter

2/3 cup sugar

2 eggs

That's the starting point – I substitute and double the portions to get 2 oven sized pans

Today I did this

3 cups flour

1 cup oatmeal

2 ½ tsps baking powder

2 flat tsps baking soda

1 tsp cinnamon

8 mashed bananas (from the freezer)

3 peeled grated apples

1 cup raisins

1/3 cup oil

3 spoons sugarless peanut butter

1 cup sour milk or yogurt or buttermilk

6 eggs

1/3 cup sugar – that's all there was in the house

Mix the dry ingredients in one bowl, the wet in another and then mix together, bake in a medium oven for about 40 minutes till a toothpick comes out clean.

This turned out not so sweet but its full of healthy stuff and can be eaten as is or toasted and then spread with whatever you like.

Banana bread

I love sugarless peanut butter, its so sweet, why add sugar to it

Slice of banana bread with sugarless peanut butter

I am using up what I have in the pantry and cooking food and storing it in the freezer I don't want to throw food away at all.

Last week I made carrot cake with oatmeal and raisins and some sweet potato that I had in the fridge. The sweet potato makes the cake denser than if I would have only used carrots.

4 boxes carrot cake for the freezer

Circumstances are dictating that I become creative with what I have on hand.


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