My Hunger Project Recipe Book

M. Richardson 1/16/23
My Hunger Project
Recipe Book

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Introduction
Welcome to my Mitzvah Project. My name is Marissa, and I am an adult Bat Mitzvah student. A part of a Bat or Bar Mitzvah is
completing a charity project called a Mitzvah Project. I decided to do something literary for my Mitzvah Project, which includes
this ebook.
In this ebook, I cover several recipes that can be used to feed larger families so that people can save money on groceries. The
sources that I used are not Jewish resources, and some of the original recipes include foods that are not kosher — most notably
pork. However, these food items can be replaces with kosher substitutes or omitted. For example, pork bacon can be replaced
with turkey bacon, and pork sausage can be replaced with beef or turkey sausage.
Also, there are many vegetarian options in today’s food industry. There are tofu substitutes as well as plant-based meats. So, if
you see something listed as an ingredient that doesn’t suit your diet, you can always choose a substitute that suits you better. I
will place an asterisk (*) next to food items that have kosher concerns. That will mean that those keeping kosher may need a
replacement ingredient for that listed item.
Before I dive into these tasty recipes, I want to share some important information about hunger and other issues in the U.S. I hope
this information will help create awareness about how important food security is for a community. And with all that being said,
please enjoy these great recipes. I have also included some important information, resources, and tips about nutrition at the end
of this ebook.
This ebook is free and is not for sale.

Hunger in the U.S.
What is Food Security?
• https://www.feedingamerica.org/hunger-in-america
Food security is a way to measure hunger in a community. It is the measure of a household’s
ability to provide enough food for each person in the household to have a healthy and active
lifestyle. Hunger and food insecurity exists in every community in the U.S. According to the
USDA, 34 million people in the U.S. are food insecure; 9 million of those people are children.
During the Covid pandemic, food insecurity increased sharply. Fifty three million Americans used
food banks and community programs for assistance in 2021 alone. This is because many
households that are experiencing food insecurity don’t qualify for federal nutrition programs.
African American, Latino, Native American, and rural communities are at higher risk for food
insecurity. You could know someone in your life who is experiencing food insecurity. It could be
your neighbor, a coworker, or your child’s classmate who is struggling to get enough to eat.
Hunger is threatening the future of the U.S.

Recent Events
The cost of food has increased sharply over the past two years. According to the Bureau of Labor
Statistics, the average cost of groceries increased by 12.4% between October 2021 and October
2022. Americans ares starting to feel these higher food prices in their pocket books. Time.com
interviewed a mother of
fi
ve in southwest Virginia who says that her monthly cost of groceries went
up from $2,200 to $3,000. These increased food costs are due to multiple factors. One factor is the
printing of money in the U.S. that has caused 40-year high in
fl
ation. Another factor is the cost of fuel.
Truck drivers who deliver food throughout the U.S. have experienced high fuel prices but no increase
in pay for delivering food. This means truckers can’t turn a pro
fi
t for delivering food, so less food
gets delivered to grocery stores.
There are also other extenuating factors that are a
ff
ecting the prices and availability of food in the
U.S. There has been an outbreak of highly pathogenic avian
fl
u that has killed more than 43 million
egg-laying hens in the U.S. by the end of December 2022, claims the USDA. This means that U.S.
egg inventories were down by 29% by the last week of December 2022. As a result, Americans have
seen record-high egg prices. Other issues a
ff
ecting food costs include the increase in the cost of
fertilizer and the destruction of multiple food processing facilities in the U.S.

Other Costs
U.S. renters are facing an a
ff
ordability crisis. Many of them have fallen into a
fi
nancial hole due to
in
fl
ation and sky high rent prices. Fifteen percent of renters are behind on rent claims the Harvard
Joint Center for Housing Studies. According to Realtor.com, rent prices across the U.S. have
increased by 23.2% on average from July of 2020 to July of 2022. U.S. wages are not keeping pace
with these rent increases, which means that many U.S. households are “cost-burdened” (meaning
that they spend more than 30% of their income on rent). The lack of a
ff
ordable housing remains a
persistent problem in the U.S. Other housing costs, like property taxes and homeowner’s insurance,
have also seen an increase.
Another issue facing U.S. consumers is the higher cost of utilities. Cooling in the summer and heating
in the winter is getting more expensive. Rising utility bills are mainly due the rise in the price of natural
gas, which accounts for 40% of electricity in the U.S. The National Energy Assistance Directors
Association (NEADA) estimates the average cost of utilities for American households to have gone up
by 33%. This is bad news for U.S. homes that are already cash-strapped juggling paying for food,
rent, transportation, medicine, as well as for utilities.

Other Countries
The last few pages in this ebook have been about people struggling in the U.S., but people are also
struggling in the rest of the world. While it is wildly known that there are starving children in African and
Middle Eastern countries (and that’s a very important issue), the struggle in developed countries is less
talked about. The UK and Germany are two countries that are economic power houses in the European
region, but today their citizens are facing many unprecedented challenges. The UK is experiencing a
cost of living crisis where some workers are struggling to feed their children. These workers turn to food
banks for help even though they have jobs. This is due to record high increases in grocery and utility
prices. The UK economy actually experienced negative growth (-0.4%) from the fourth quarter of 2019 to
the third quarter of 2022. Germany is also having problems. The country is struggling to keep its lights
on. This is due to the decrease in gas supplies from Russia. German cities are cutting back on lighting
and hot water to avoid an energy shortage. This sort of rationing is unprecedented in developed nations.
Another point of concern is the war in Ukraine. Remember that Ukraine is considered the “breadbasket
of Europe,” because it produces a sizable portion of the world’s wheat. The war has exacerbated
vulnerabilities in food supply systems that were already strained due to the Covid pandemic. This has
caused some to fear a global food crisis that would be worse that the
fi
nancial crisis of 2007-2008.
Several nations have implemented export restrictions which has led to unpredictability in global food
supply.

Starvation as a Political Weapon
The Holocaust
Starvation is the cheapest weapon for mass destruction that is available to a government or army.
That is why starvation was central to the Nazi genocide of the Jews. Hitler’s hunger plan for the
concentration camps included tight controls over access to food and deliberate starvation of
prisoners. It is unknown how many Jews died from hunger during the Holocaust. During the last
year of the war, it is reported that the bread ration in the camps was down to 50 grams per day. The
combination of hard physical labor and little food caused many Jews to fall ill from starvation. One
Holocaust survivor described it as being able “to taste the [
fl
avor] of what you cannot have.” Those
who fell ill risked being sent to the gas chambers. Today, people should look at the Holocaust as an
important example of using starvation as a political weapon, because it shows how important it is
for communities to control their own access to food (food security).

Effects of Hunger
Hunger has devastating e
ff
ects on the body, the mind, and development. Facing hunger causes
stress which can lead to mental health problems such as anxiety, depression, and potentially
post-traumatic stress disorder (PTSD). Hunger also a
ff
ects performance in school and work,
because it is harder to concentrate when a person is hungry. According to Feeding America, 50%
of American children facing hunger will need to repeat a grade. Hunger also increases a person’s
risk of chronic diseases like heart disease, high blood pressure, and diabetes.
The e
ff
ects of hunger on the development of children are also stark. Children facing hunger are at
higher risk for being cognitively and emotionally underdeveloped. This included language,
reading, attention, problem-solving, and memory. Children who experience vitamin A de
fi
ciency
may have severe eyesight issues in the future; some may also end up permanently blind. Hunger
also causes a lower IQ and less developed brain matter compared to children who are well-
nourished.

Authentic Irish Lamb Stew
Ingredients
• thespruceeats.com 12 Servings, 647cal/serving
• 1/2 pound thick-sliced bacon*, diced
• 6 pounds boneless lamb shoulder, cut into 2-inch pieces
• 1 teaspoon salt, plus more to taste
• 1/2 teaspoon freshly ground black pepper, plus more to taste
• 1/2 cup all-purpose
fl
our
• 1/2 cup vegetable oil, or as needed
• 2 cloves garlic,
fi
nely chopped
• 1 large yellow onion,
fi
nely chopped
• 4 cups store-bought or homemade beef stock
•
2 teaspoons sugar
• 4 cups chopped carrots (1-inch pieces)
• 2 large yellow onions, thinly sliced
• 3 pounds potatoes, peeled, quartered, and cut into 1/2-inch pieces
• 1 teaspoon dried thyme
• 1 bay leaf
• 1/2 cup dry white wine
• Chopped parsley, garnish
• 1 loaf soda bread, optional

Steps
• https://www.thespruceeats.com/irish-lamb-stew-recipe-1809131
1.Gather the ingredients
.

2. In a large frying pan, sauté the bacon*. Drain the fat and reserve both the bacon* and the fat
.

3. In a large mixing bowl, place the lamb, salt, pepper, and
fl
our. Toss to coat the meat evenly.

4. Without cleaning, reheat the frying pan you used to fry the bacon*. In batches, brown the lamb in the

reserved bacon fat. If you run out of fat, use some of the vegetable oil.

5. Transfer the browned meat to a 10-quart stovetop casserole, leaving about 1/4 cup of fat in the frying pan.

6. Add the garlic and the chopped yellow onion to the pan and sauté until the onion begins to color a bit
.

7. Add the garlic-onion mixture to the casserole, along with the reserved bacon* pieces, beef stock, and sugar.

8. Cover and simmer for 1 1/2 hours, or until the lamb is tender.

9. Add the carrots, the sliced onions, potatoes, thyme, bay leaf, and wine to the pot and simmer, covered,

for about 20 minutes, or until the vegetables are tender. Taste test and add salt and pepper as needed
.

10. Top with the parsley garnish before serving and accompany with soda bread.

11. Enjoy
.

Chicken Bog
Ingredients
• thespruceeats.com. 4 Servings, 1172 cal/serving
• 3 1/2 pounds bone-in, skin-on chicken
pieces
• 2 cups chicken stock
• 2 cups water
• 1 small onion, coarsely chopped
• 2 medium carrots, sliced
• 2 medium stalks celery, sliced
• 3 cloves garlic, coarsely chopped
• 1 teaspoon kosher salt, or to taste
• 1/2 teaspoon freshly ground black pepper
• 2 to 3 sprigs fresh thyme, or 1 teaspoon dried thyme
• 2 to 3 sprigs fresh parsley
• 1 sprig fresh rosemary, or 1/2 teaspoon dried crumbled rosemary
• 1 cup long-grain white rice
• 8 ounces smoked sausage*, such as andouille, kielbasa, chaurice
• 2 medium green onions, sliced
• 1 tablespoon
fi
nely chopped fresh parsley, for garnish

Steps
• https://www.thespruceeats.com/chicken-bog-4690802
1. Gather the ingredients.

2. Place the chicken pieces in a large kettle or Dutch oven, then add the chicken stock,

water, chopped onion, carrots, celery, garlic, salt, pepper, thyme, parsley, and rosemary.

3. Place the pan over medium-high heat and bring to a boil. Reduce the heat to low and cover the pan.

Simmer the chicken for 35 to 45 minutes, or until the chicken is cooked. Remove the chicken to a bowl.

4. Strain the broth; discard the solids and return the liquids to the pan. Set aside.

5. When the chicken is cool enough to handle, remove the meat from the bones.

Discard the skin and return the bones to the broth.

6. Bring the broth with the bones to a simmer; reduce the heat to low and simmer

for 10 to 15 minutes, or until reduced; the liquids should measure about 3 cups. Taste the broth and adjust

the seasoning, as needed. Remove and discard the bones. If desired, remove some of the fat from the broth

with a fat separator.

7. Add the chicken back to the broth along with the rice, sliced sausage*, and green onion.

Continue to cook for 20 to 25 minutes, or until the rice is tender.

8. Stir to
fl
uff the rice and serve immediately. Enjoy!

Eggs, Biscuits and Sausage Breakfast Casserole
Ingredients
• thespruceeats.com 8 Servings, 675 Cal/serving
• 8 frozen biscuits, baked according to package directions
• 2 tablespoons unsalted butter, divided
• 1 pound pork breakfast sausage*
• 1 (4-ounce) can mild green chiles, chopped
• 1 small onion, chopped
• 1/2 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon dried leaf oregano
• 2 cups shredded Mexican-style blend cheese, such as Cheddar Jack
• 8 large eggs
• 2 cups milk
• 1/2 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper

Steps
• https://www.thespruceeats.com/sausage-eggs-and-biscuits-casserole-
recipe-3051880

2. Preheat oven to 350 F.

3. Butter a 2 1/2- to 3-quart baking dish with butter.

4. Split the biscuits and butter them lightly with the remaining butter.

Line the bottom of the prepared baking dish with the split biscuits, cut-side up.

5. Place a large skillet over medium heat.

6. Add the sausage* and onions to the skillet and cook, breaking up the sausage* as it browns.

7. Add the chile peppers and seasonings to the sausage* mixture.

8. Sprinkle the sausage* mixture evenly over the split biscuit layer and then top with the shredded cheese.

9. In a large bowl, whisk together the eggs and milk*, adding the salt and pepper.

Pour egg mixture over the biscuits and sausage*.

10. Bake in the preheated oven for about 25 to 30 minutes, until set.

A knife should come out clean when inserted into the center of the breakfast casserole.

11. Enjoy hot.

Slow Cooker Calico Beans
Ingredients
• thespruceeats.com. 10-12 Servings, 376 Cal/serving
• 8 ounces bacon*, about 10 to 12 slice
s

• 1 to 1 1/2 pounds lean ground beef (85 percent or better
)

• 1 cup coarsely chopped onio
n

• 1/2 cup packed light brown suga
r

• 1 tablespoon dry mustar
d

• 2 (15-ounce) cans baked beans
• 1 can lima beans, or butter beans, draine
d

• 1 can kidney beans, draine
d

• 1/2 cup ketchup, or barbecue sauc
e

• 1 tablespoon cider vinegar, or white vinega
r

• Kosher salt, to tast
e

• Freshly ground black pepper, to taste

Steps
• https://www.thespruceeats.com/crock-pot-calico-beans-with-ground-
beef-3054532

2. In a large skillet over medium-low heat, cook the bacon* until just crisp.

You can either cook the bacon* whole or cut the bacon* into chunks before cooking.

Once crisp, remove the bacon to paper towels to drain.

Leave about 2 teaspoons of bacon drippings in the skillet and discard the remaining drippings.

3. Place the skillet back over medium heat and add the ground beef and chopped onion.

Cook until the beef is no longer pink, stirring and breaking up larger chunks.

With a slotted spoon or spatula, transfer the ground beef to the crockery insert of the slow cooker.

4. Add the bacon*, brown sugar, dry mustard, baked beans, lima beans, kidney beans,

ketchup or barbecue sauce, and vinegar.

Taste and season with kosher salt and freshly ground black pepper.

5. Cover and cook on low for 3 to 5 hours.

Instant Pot Chicken and Rice Soup
Ingredients
• thespruceeats.com 8 Servings, 197 Cal/serving
• 1 1/2 tablespoons olive oi
l

• 1 pound boneless chicken breasts, 2 large or 3 small

• 1 cup chopped onio
n

• 3 cloves garlic, mince
d

• 1 cup sliced celer
y

• 3 carrots, cut into 1/2-inch dice, about 2 cup
s

• 1/2 teaspoon dried thyme, or 1 1/2 teaspoons fresh thyme leaves
• 1/4 teaspoon dried rosemary, crumbled,

• or 3/4 teaspoon fresh chopped rosemar
y

• 1/2 teaspoon kosher salt, or to tast
e

• 1/4 teaspoon freshly ground black peppe
r

• 6 cups chicken brot
h

• 1/2 cup long-grain raw white ric
e

• 2 tablespoons chopped parsley

Steps
• https://www.thespruceeats.com/instant-pot-chicken-and-rice-soup-4782002

2. Select the Instant Pot sauté setting and add the olive oil to the pot.

When the display reads "hot," add the chicken breasts.

Cook for about 3 minutes on each side (the chicken will be partially cooked and lightly browned on the outside).

Remove the chicken to a plate and set aside.

3. Add the onion, garlic, celery, and carrots to the pot along with the thyme, rosemary, kosher salt, and pepper.

Cook, stirring, for 1 minute longer.

4. Add the chicken broth and rice and stir, scraping the bottom of the pot to loosen any browned bits.

5. Add the partially cooked chicken breasts.

6. Secure the lid on the Instant Pot and make sure the valve is in the sealing position.

Select the pressure cook or manual button, high pressure, and set the timer for 3 minutes

(it will take roughly 13 minutes for the pot to come to full pressure and begin cooking).

When the time is up, let the pressure come down naturally for 10 minutes.

Move the steam release valve to the venting position to release the remaining pressure.

7. Remove the chicken breasts to a plate and shred it with 2 forks.

8. Return the shredded chicken to the Instant Pot and add the chopped parsley.

Taste the broth and adjust the seasonings, as needed.

9. Ladle the soup into bowls and garnish with extra parsley, if desired.

Gnocchi Chicken Skillet
Ingredients
• tasteofhome.com 4 Servings, 598 Cal/servings
• 1 package (16 ounces) potato gnocch
i

• 1 pound ground chicke
n

• 1/2 cup chopped onio
n

• 2 tablespoons olive oi
l

• 1 jar (26 ounces) spaghetti sauc
e

• 1/4 teaspoon sal
t

• 1/4 to 1/2 teaspoon dried oregan
o

• Shredded Parmesan cheese, optional

Steps
• https://www.tasteofhome.com/recipes/gnocchi-chicken-skillet/
1. Cook gnocchi according to package directions.

Meanwhile, in a large cast-iron or other heavy skillet,

cook chicken and onion in oil over medium heat until

chicken is no longer pink; drain if necessary.

2. Stir in the spaghetti sauce, salt and oregano; cook until heated through,

5-10 minutes
.

3. Drain gnocchi; gently stir into skillet. If desired,

sprinkle with Parmesan cheese.

One-Pot Enchilada Pasta
Ingredients
• tasteofhome.com 6 Servings, 444 Cal/serving
• 4 cups uncooked mini penne or other small past
a

• 4 cups vegetable broth or wate
r

• 1 can (15 ounces) black beans, rinsed and draine
d

• 1 can (14-1/2 ounces) diced tomatoes, undraine
d

• 1 medium sweet yellow pepper, choppe
d

• 1 medium sweet red pepper, choppe
d

• 1 cup fresh or frozen corn, thawe
d

• 1 can (10 ounces) enchilada sauc
e

• 2 tablespoons taco seasonin
g

• 1/2 cup shredded cheddar chees
e

• Optional: Fresh cilantro leaves, cherry tomatoes and lime wedges

Steps
• https://www.tasteofhome.com/recipes/one-pot-enchilada-pasta/
1. In a Dutch oven or large skillet,

combine the
fi
rst 9 ingredients.

2. Bring to a boil; reduce heat.

3. Simmer, uncovered, until pasta is al dente

and sauce has thickened slightly, 12-15 minutes.

4. Add cheese; stir until melted.

5. Serve with desired toppings.

Vegetarian Skillet Enchiladas
Ingredients
• 1 tablespoon canola oi
l

• 1 medium onion, choppe
d

• 1 medium sweet red pepper, choppe
d

• 2 garlic cloves, mince
d

d

• 1 can (10 ounces) enchilada sauc
e

• 1 cup frozen corn
• 2 teaspoons chili powde
r

• 1/2 teaspoon ground cumi
n

• 1/8 teaspoon peppe
r

• 8 corn tortillas (6 inches), cut into 1/2-inch strip
s

• 1 cup shredded Mexican cheese blen
d

• Optional: Chopped fresh cilantro, sliced avocado,

• sliced radishes, sour cream and lime wedges

Steps
• https://www.tasteofhome.com/recipes/vegetarian-skillet-enchiladas/
1. Preheat oven to 400°.

2. Heat oil in a 10-in. cast-iron or other

ovenproof skillet over medium-high heat.

3. Add onion and pepper; cook and stir until tender, 2-3 minutes.

4. Add garlic; cook 1 minute longer.

5. Stir in beans, enchilada sauce, corn,

chili powder, cumin and pepper.

6. Stir in tortilla strips
.

7. Bring to a boil.

8. Reduce heat; simmer, uncovered,

until tortilla strips are softened, 3-5 minutes.

9. Sprinkle with cheese.

10. Bake, uncovered, until sauce is bubbly

and cheese is melted, 3-5 minutes.

11. If desired, garnish with optional ingredients.

Enchilada Casser-Ole!
Ingredients
• 1 pound lean ground beef (90% lean
)

• 1 large onion, choppe
d

• 2 cups sals
a

d

• 1/4 cup reduced-fat Italian salad dressin
g

• 2 tablespoons reduced-sodium taco seasonin
g

•
• 1/4 teaspoon ground cumi
n

• 6
fl
our tortillas (8 inches
)

• 3/4 cup reduced-fat sour cream
*

• 1 cup shredded reduced-fat Mexican cheese* blen
d

• 1 cup shredded lettuc
e

• 1 medium tomato, choppe
d

• 1/4 cup minced fresh cilantro

Steps
• https://www.tasteofhome.com/recipes/enchilada-casser-ole/
1. In a large skillet, cook beef and onion over medium heat

until meat is no longer pink, breaking it into crumbles; drain.

2. Stir in the salsa, beans, dressing, taco seasoning and cumin.

3. Place 3 tortillas in an 11x7-in. baking dish coated with cooking spray.

4. Layer with half of the meat mixture, sour cream* and cheese*.

5. Repeat layers
.

6. Cover and bake at 400° for 25 minutes.

7. Uncover; bake until heated through, 5-10 minutes longer.

8. Let stand for 5 minutes; top with lettuce, tomato and cilantro.

Au Gratin Sausage Skillet
Ingredients
• 1 pound smoked kielbasa or Polish sausage*, halved and slice
d

• 2 tablespoons canola oi
l

• 1 package (4.9 ounces) au gratin potatoe
s

• 2-1/2 cups wate
r

• 1 package (8 ounces) frozen California-blend vegetable
s

• 1 to 2 cups shredded cheddar cheese*

Steps
• https://www.tasteofhome.com/recipes/au-gratin-sausage-skillet/
1. In a large skillet, cook sausage* in oil until lightly browned; drain.

2. Add potatoes with contents of sauce mix and water.

3. Cover and cook over medium heat for 18-20 minutes or until

the potatoes are almost tender, stirring occasionally.

4. Add vegetables; cover and cook for 8-10 minutes or until

potatoes and vegetables are tender. Sprinkle with cheese*.

5. Remove from the heat; cover and let stand for 2 minutes or

until the cheese* is melted.

Note: The milk and butter listed on the potato package are not used in this recipe.

Pressure Cooker Rigatoni with Sausage & Peas
Ingredients
• 1 pound bulk Italian sausage
*

• 4 garlic cloves, mince
d

• 1/4 cup tomato past
e

• 12 ounces uncooked rigatoni or large tube past
a

• 1-1/2 cups frozen pea
s

• 1 can (28 ounces) crushed tomatoes
• 1/2 teaspoon dried basi
l

• 1/4 to 1/2 teaspoon crushed red pepper
fl
ake
s

• 4 cups wate
r

• 1/2 cup heavy whipping cream
*

• 1/2 cup crumbled goat or feta cheese
*

• Thinly sliced fresh basil, optional

Steps
• https://www.tasteofhome.com/recipes/pressure-cooker-rigatoni-with-
sausage-peas/
1. Select sauté or browning setting on a 6-qt.

electric pressure cooker; adjust for medium heat.

2. Cook sausage* until no longer pink, 4-6 minutes,

breaking into crumbles.

3. Add garlic; cook 1 minute longer.

4. Add tomato paste; cook and stir until meat is coated,

1-2 minutes.

5. Stir in next 5 ingredients; pour in water
.

6. Lock lid; close pressure-release valve.

7. Adjust to pressure-cook on low for 6 minutes.

8. Quick-release pressure. Press cancel.

9. Stir in cream*; heat through.

10. Top with cheese* and, if desired, fresh basil.

Spicy Cajun Sausage and Rice Skillet
Ingredients
• 1 package (16 ounces) hot lean turkey breakfast sausage

d

• 1 medium green pepper, choppe
d

• 1 can (14-1/2 ounces) diced tomatoes with garlic and onion, undraine
d

• 1 can (14-1/2 ounces) reduced-sodium chicken broth

• 3 teaspoons Cajun seasonin
g

• 1/4 teaspoon pepper

• 2 bags boil-in-bag white ric
e

• Louisiana-style hot sauce, optional

Steps
• https://www.tasteofhome.com/recipes/spicy-cajun-sausage-and-rice-skillet/
1. In a large nonstick skillet, cook and crumble sausage with

onion and pepper over medium-high heat until

no longer pink, 5-7 minutes
.

2. Stir in tomatoes, broth, Cajun seasoning,

pepper and contents of rice bags; bring to a boil.

3. Reduce heat; simmer, covered, until liquid is absorbed

and rice is tender, 8-10 minutes.

4. If desired, serve with hot sauce
.

Tip: Replace half the sausage with lean ground turkey and use

unsalted chicken broth to save almost 700mg sodium per serving.

Chili Hash
Ingredients
• 1 pound medium potatoes, cube
d

• 1/2 cup wate
r

• 1 pound ground bee
f

d

• 1 can (15-1/2 ounces) chili starte
r

•
• 1 cup frozen pea
s

• 2 tablespoons minced fresh parsle
y

• 1/4 teaspoon sal
t

• Sour cream*, optional

Steps
• https://www.tasteofhome.com/recipes/chili-hash/
1. Place potatoes and water in a microwave-safe dish.

2. Cover and microwave on high for 7 minutes or until tender
.

3. Meanwhile, in a large skillet, cook beef and onion over

medium heat until meat is no longer pink; drain.

4. Drain potatoes and add to the skillet.

5. Stir in the chili starter, peas, parsley and salt.

6. Bring to a boil.

7. Reduce heat; simmer, uncovered, for 5 minutes.

8. Serve with sour cream* if desired.

Chorizo Burrito Bowls
Ingredients
• tasteofhome.com 4 Serving, 425 Cal/serving
• 2 teaspoons canola oi
l

• 1 package (12 ounces) fully cooked chorizo or jalapeño chicken sausage links, slice
d

d

• 1 can (15 ounces) no-salt-added black beans, rinsed and draine
d

• 1 can (10 ounces) diced tomatoes and green chiles, undraine
d

• 1 cup fresh or frozen cor
n

• 1 package (8.8 ounces) ready-to-serve brown ric
e

• 2 cups fresh baby spinac
h

• 1/4 cup crumbled queso fresco or shredded Monterey Jack cheese
*

• Chopped fresh cilantro

Steps
• https://www.tasteofhome.com/recipes/chorizo-burrito-bowls/
1. In a large skillet, heat oil over medium heat.

2. Add sausage; cook and stir until lightly browned.

3. Remove from pan
.

4. Add onion to same skillet; cook and stir 3-5

minutes or until tender.

5. Stir in beans, tomatoes, corn and sausage; bring to a boil.

6. Reduce heat; simmer, uncovered, 5 minutes.

7. Stir in rice and spinach; cook 2-3 minutes or until

heated through and spinach is wilted.

8. Sprinkle with cheese* and cilantro.

One-Pot Chicken Pesto Pasta
Ingredients
•1 pound boneless skinless chicken thighs, cut into 1-inch piece
s

•1 teaspoon salt-free seasoning blen
d

•2 teaspoons olive oi
l

•1 can (14-1/2 ounces) reduced-sodium chicken brot
h

•2 tablespoons lemon juic
e

•1 cup uncooked gemelli or spiral past
a

•2 cups fresh broccoli
fl
oret
s

•1 cup frozen pea
s

•1/3 cup prepared pesto

Steps
• https://www.tasteofhome.com/recipes/one-pot-chicken-pesto-pasta/
1. Toss chicken with seasoning blend.

2. In a large nonstick skillet, heat oil over medium-high heat.

3. Add chicken and brown evenly; remove from pan
.

4. In the same pan, combine broth and lemon juice; bring to a boil,

stirring to loosen browned bits from pan.

5. Stir in pasta; return to a boil.

6. Reduce heat; simmer, covered, 10 minutes
.

7. Add broccoli; cook, covered, 5 minutes.

8. Return chicken to pan; cook, covered, until pasta is tender and chicken

is no longer pink, 2-3 minutes longer, stirring occasionally.

9. Add peas; heat through.

10. Stir in pesto.

Hearty Skillet Supper
Ingredients
• 1 pound ground bee
f

d

• 1 garlic clove, mince
d

• 1 cup chopped carrot
s

• 1 cup cubed peeled potatoe
s

• 1 cup wate
r

• 1/2 cup uncooked long grain ric
e

• 2 tablespoons soy sauc
e

• 1 teaspoon sal
t

• 1/8 teaspoon pepper

Steps
• https://www.tasteofhome.com/recipes/hearty-skillet-supper/
1. In a large skillet, cook the beef, onion and garlic over

medium heat until the meat is no longer pink; crumble beef; drain.

2. Stir in the carrots, potatoes, water and rice
.

3. Cover and simmer for 30 minutes or until the rice and

vegetables are tender.

4. Just before serving, stir in the soy sauce, salt and pepper.

Food Keeper App
Prevent Waisting Food
• nutrition.gov
• https://www.foodsafety.gov/keep-food-safe/foodkeeper-app
The FoodKeeper helps you understand how

to store food and beverages. It helps with

maximizing the freshness and quality of your

food items. You’ll be able to keep food fresh

longer. The app was developed by the USDA's

Food Safety and Inspection Service, along

with the Food Marketing Institute and

Cornell University. The app is available

online and as a mobile application for

Android and Apple devices.
• https://itunes.apple.com/us/app/usda-foodkeeper/id978186100?mt=8
• https://play.google.com/store/apps/details?id=gov.usda.fsis.foodkeeper2&hl=en
Search from baby food to vegetarian proteins.

The Healthy Eating Plate
For Adults
• harvard.edu
• https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
Download a printable version online.
Use the Healthy Eating Plate as a guide for creating healthy, balanced meals
.

- Make most of your meal vegetables

and fruits – ½ of your plate
.

- Go for whole grains – ¼ of your plate
.

- Protein power – ¼ of your plate
.

- Healthy plant oils – in moderation
.

- Drink water, coffee, or tea
.

- Stay active
.

Hang it on your refrigerator to serve as a daily reminder when planning

and preparing your meals! The Healthy Eating Plate also advises

consumers to avoid sugary beverages, a major source of calories—usually

with little nutritional value—in the American diet
.

Kid’s Healthy Eating Plate
• harvard.edu
• https://www.hsph.harvard.edu/nutritionsource/kids-healthy-eating-plate/
A printer-friendly version is available online.
The Kid’s Healthy Eating Plate is a

colorful visual guide that helps to

encourage children to eat well and

keep active. At a quick glance, the

graphic shows examples of good food

choices to help with the selection of

healthy meals and snacks. There is also

emphasis on physical activity as a part

of the equation for staying healthy.

Diet Reviews
How to Di
ff
erentiate Overhyped Fads From Diets That Work
• harvard.edu
• https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/
Remember that everyone is di
ff
erent. A diet may work for one person but not for another.
This is due to di
ff
erences in genes and lifestyles. Food quality is as equally as important as
the number of calories consumed. Here are 10 popular diets reviewed by Harvard.edu.
1. Anti-In
fl
ammatory Diet
2. Clean Eating
3. DASH Diet (Dietary Approaches to Stop Hypertension)
4. Gluten-Free for Weight Loss
5. Intermittent Fasting for Weight Loss
6. Ketogenic Diet for Weight Loss
7. Mediterranean Diet
8. MIND Diet (Mediterranean - DASH Diet Intervention for Neurodegenerative Delay)
9. Mindful Eating
10. Paleo Diet for Weight Loss

Disease Prevention
• harvard.edu
• https://www.hsph.harvard.edu/nutritionsource/disease-prevention/
Download the Guide Online
Chronic diseases like heart disease and diabetes
are preventable, because they are linked to poor
diet and lifestyle choices. These preventable
conditions compromise a person’s quality of life
as well as add to rising healthcare costs. You
have the power to help prevent chronic disease
by reducing your risk with healthy diet and
lifestyle choices. This means eating healthy
foods, getting enough exercise, and avoiding
excessive alcohol and tobacco consumption.

15 Staple Foods for Healthy Eating
• healthline.com
• https://www.healthline.com/nutrition/staple-foods-to-make-healthy-eating-easy-all-week-long
1. Chickpeas
2. Chicken Breasts
3. Salmon (Smoked)
4. Tofu (Extra-
fi
rm)
5. Lentils (Red)
6. Spaghetti (Whole Wheat)
7. Quinoa
8. Oats (Quick-cooking)
9. Broth (Bone)
10. Potatoes (Sweet)
11. Spinach (Frozen)
12. Tomatos (Grape)
13. Olive Oil (Extra-virgin)
14. Onions
15. Apples
Grape Tomatoes

Stock Your Pantry for Quick Meals
• healthline.com
• https://www.healthline.com/nutrition/how-to-stock-your-pantry-for-quick-easy-meals-in-minutes
1. Black beans
2. Rotisserie chicken
3. Frozen meatballs
4. Canned tuna
5. Couscous
6. Sourdough bread
7. Tortillas
8. Marinara sauce
9. Jarred garlic
10. Frozen mixed vegetables
11. Hummus
12. Frozen mashed potatoes
13. Shredded cheddar
14. Greek yogurt
Suggestions:
Tacos, Soups, Salads, Veggie Medleys
Pasta, Casserole, Stew, Sandwiches
Gnocchi, Pesto, Shepherd’s Pie
Fried Rice, Steamed Greens, Chilis
Quesadillas, Mac and Cheese, Parfaits
Smoothies, Dips, Dressings
Burgers, Garlic Bread

A Guide to Healthy Grocery Shopping
What’s Included in the Guide?
• healthline.com
• https://www.healthline.com/nutrition/healthy-grocery-shopping-guide
-Create a healthy shopping list
-Planning a weekly menu
-Stock your kitchen
-Pantry
-Freezer
-How to navigate grocery aisles
-How to read labels
-What a healthy grocery shopping cart looks like
Shop Healthy

Slow Cooker Tips
• eatright.org
• https://www.eatright.org/food/food-preparation/cooking-tips/slow-cooker-tips-for-busy-weeknights
Slow Cookers cook food while you do other things.
You can cook chilis, soups, stews, appetizers, side
dishes, desserts, and
fi
llings for tacos and sandwiches.
Here are some slow cooker tips.
-Prep ingredients in advance: Do so on the weekends
when you have time, so you can cook with ease
throughout the week.
-Make ahead of time when possible: Use the slow
cooker insert to refrigerate ingredients overnight.
-Reinvent leftovers: Make a dish into something new.
For example, leftovers from a large roast can be used
as
fi
lling for quesadillas or sandwiches.
-Follow good food safety practices prescribed for
slow cookers.
Chicken Breast in a Slow Cooker

Zero Hunger
Victory Ashaka, 19, Nigeria
• unicef.org
Once upon a generation,
Upon families of distinct descents in a nation,
Famished to behold with less than nothing to eat,
Whose children starve with bellies ruptured by hunger and

bloated out by the pangs of emptiness,
Towards fainting through de
fi
ciency
.

Is this the land that
fl
ows with milk and honey?
Or the exchanger of natural resources for money?
An ironical unspoken grief with deafening silence,
In sight of the hungry who weep upon a green land.
But must be redeemed from the cusp of degradation and

malnutrition of stunting, of wasting and overweight
.

The bedrock of a child's survival is good nutrition,
Strengthened by the arms of sustainable agriculture,
To thrive from dawn to dusk with sumptuous delicacy
That gives a yummy tastebud of ecstasy.
If the pangs of starvation become ocean of tears
The ability of youngsters gets compromised for years
.

Every child deserves solace in a standard living,
As the nitty-gritty in quest for a life worth living.
Children as the hope for years to come
Need to survive in spite of a land as a giant whale,
By having access to adequate and balanced food
That their future may not disappear
.

The Food Group Poem
Ag Classroom
• agclassroom.org
My cap is blue it’s plain to se
e

I give you calcium and Vitamin
D

For strong bones and teeth, if you pleas
e

Have some yogurt, milk, and cheese
!

I’m crowned with purple as you se
e

With Iron, Protein, and Vitamin
E

Nutritious and keeping fats so lo
w

Eat meat, beans, eggs, and nuts to help you grow
!

My crest is red and as red as can b
e

I give you Potassium and Vitamin
C

Disease control,
fi
ber, and healing
–

So many fruits and all appealing
!

My top is orange and can’t be bea
t

You need lots of corn and whea
t

And oats and rice for
fi
ber, pleas
e

To reduce your risk of heart disease
!

You’ll see my summit is bright gree
n

Where potassium and Vitamins A, E, and C are see
n

Keep disease away and blood pressure health
y

When your diet is “veggie-wealthy”
!

The Portion Song
Sarah Brown, Preschool Food, Nutrition Poem
• pinterest.com
I Know portions from this song.
I’ll eat healthy all day long.
6 whole grains and 3 veggies.
Eat 2 fruits, dairy, protein.
I know portions from this song.
I’ll eat healthy all day long.

Conclusion
I hope these recipes inspired you to get creative with a
ff
ordable ways to feed
more people. I also hope that the information on nutrition helps you to make
more conscious food choices, and that the information on food security helps you to
remember how important food is for a community, a household, and a country. Now that you
have the know-how to shop better for yourself, maybe you could do so (at least a little) for
others as well. Consider donating to your local food bank or food pantry. My Jewish temple
has a setup where people can use InstaCart to donate food every week. Maybe your local
church, or place of worship, also has this option. I, myself will be donating to food charities as
a part of my Mitzvah project. You can use the nutrition information in
this ebook as a guide for both shopping for yourself and for choosing what food items to
donate. Thank you so much for reading. Check out the links in the
sources pages for more helpful tips.
-M. Richardson

Donate
Meals on Wheels:
https://www.mealsonwheelsamerica.org/
Feeding America:
https://www.feedingamerica.org/
No Kid Hungry:
https://www.nokidhungry.org/

Sources
• https://www.thespruceeats.com/best-cheap-meals-for-large-families-4844192
• https://www.tasteofhome.com/collection/cheap-dinner-ideas/
• https://www.nutrition.gov/
• https://www.hsph.harvard.edu/nutritionsource/
• https://www.healthline.com/nutrition
• https://nutritionfacts.org/
• https://www.eatright.org/
• https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/slow-cookers-and-
food-safety
• https://www.unicef.org/nigeria/poems-nutrition
• https://cdn.agclassroom.org/media/uploads/2015/06/24/Food_Group_Poem_and_Puzzle_Pieces.pdf
• https://www.pinterest.com/pin/13370130115024090/
• https://blog.tree.cards/poems-about-food/

Sources Continued
• https://www.feedingamerica.org/hunger-in-america
• https://time.com/6250895/grocery-prices-rising-in
fl
ation/
• https://www.fool.com/the-ascent/personal-
fi
nance/articles/will-the-cost-of-groceries-continue-to-rise-in-2023/
• https://www.ers.usda.gov/data-products/chart-gallery/gallery/chart-detail/?chartId=105576
• https://www.youtube.com/watch?v=cVSB7CYjaEU
• https://www.forbes.com/advisor/personal-
fi
nance/rental-housing-costs-rise/
• https://www.npr.org/2022/09/17/1123042757/electricity-power-utility-heating-bills-natural-gas-russia-ukraine-
heat-wave
• https://www.nytimes.com/2023/01/25/world/europe/uk-cost-of-living-children.html
• https://www.bbc.com/news/business-63596773
• https://www.bloomberg.com/news/newsletters/2022-08-01/the-big-take-gas-crisis-means-germany-is-turning-
o
ff
-lights-hot-water
• https://www.europarl.europa.eu/thinktank/en/document/EPRS_BRI(2022)733667

Sources Continued
• https://www.nobelpeacecenter.org/en/news/hitler-s-hungerplan
• https://www.wfpusa.org/articles/role-of-hunger-in-politics-and-war/
• https://www.feedingamerica.org/hunger-blog/3-ways-hunger-a
ff
ects-your-
body
• https://www.
fi
llingtummies.com/the-a
ff
ects-of-hunger-the-brain

Photo Credits
Manhattan, NYC Protest Annual Rent Guideline Board Meeting
Make The Road Protesters, Informed Images - Flickr
Lt. Arnold E. Samuelson/ National Archives and Records Administration, U.S.A./Wikipedia/Public Domain,
commons.wikimedia.org/wiki/File:Ebensee_concentration_cam...
Starved prisoners, nearly dead from hunger, pose in concentration camp in Ebensee, Austria. The camp was
reputedly used for "scienti
fi
c" experiments. It was liberated by the 80th Division. May 7, 1945. Lt. A. E.
Samuelson. (Army).NARA FILE #: 111-SC-204480.WAR & CONFLICT BOOK #: 1103 - Flickr
All photos of recipes from thespruceeats.com are screenshots and are not originals. The original photos are
credited as The Spruce or Diana Rattray.
All photos of recipes from thetasteofhome.com are screenshots and are not originals. The original photos are
credited as The Taste of Home.

About the Author
M. Richardson
Marissa Richardson is an adult Bat Mitzvah student. She chose to convert to Judaism
later in life. This was no easy task, because Marissa is disabled. She took three buses
one way just to attend her Introduction to Judaism classes in the Spring of 2019 while
being a full-time student as well. After completing the course, Marissa struggled to
fi
nd a
rabbi to work with to complete her conversion. Then the Covid pandemic happened and
all really did seem lost.
Thankfully, Marissa found Rabbi Marc Rubenstein, and she was able to
fi
nally complete
her conversion in April of 2022. Those years were di
ffi
cult and full of a lot of physical pain
due to illness. Marissa is very proud to have overcome these obstacles.

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