If you find your prepper pantry in need of a stock rotation, then you might want to try doing some ingredient substitutions the next time you make a meal. There are plenty of foods with a long shelf life that you can easily use in place of fresh ingredients, which is a plus when you don’t have a specific food already on-hand. Now, not everything has a substitute, but you can still make some tasty meals with what you’ve got in the pantry at this moment.
Soy: Substitute for Meat or Eggs
Although tofu doesn’t have as long of a shelf life as dried soy products, it is usually still good even a year after the expiration date on the box. I don’t use the tofu that is found in the refrigerated section, just the ones already on the shelf in the little cartons. You can use a ¼ c of silken tofu in place of an egg and a ½ c of tofu is equal to 1 portion of meat.
TVP or textured vegetable protein is another soy product that can be used in place of meat. It’s high in protein and now comes in many different flavors. You can buy the plain crumbles to add to soups or any dish requiring small bits of meat. I usually have a large container of this on hand, but I also try to keep a small bag of either chicken or beef flavored TVP chunks in my pantry too.
Beans to Replace Meat
While beans don’t generally add the same flavor to a meal that meat does, they are still an excellent source of protein. A ½ c of cooked beans is equal to 1 portion of lean meat. This includes just about all types of dried beans; pinto, black, navy, etc. However, mashing up some garbanzo beans and using a 1/3 c of hummus is equal to 1 portion of high-fat meat. Even peanut butter is an excellent source of protein, since just a single tablespoon of peanut butter is equal to 1 portion of high-fat meat.
Dehydrated Ingredients vs. Fresh
Making small batches of dehydrated veggies during the summer and fall really pays off during the winter when you can re-hydrate them and add your own yummy veggies to any meal. If you don’t have a dehydrator of your own, most health food stores carry dried veggies in bulk. They are often sold mixed and in small diced pieces. These veggie bits are perfect for adding to soups, stews, or re-hydrating and just eating them with some spices added.
It’s Easy to Make Dinner With Pantry Provisions!
With all the varieties of substitutions available, it’s easy to make up a meal with dried pantry goods that will suit all tastebuds. If you are unsure how your substitutions will change the flavor of a dish, you can always start small. Try making a single substitution with one meal a week and see how it goes. It’s always fun to experiment!
What types of dried food substitutions do you find yourself using often?