MEATLESS HIGH PROTEIN LENTIL STEW : FOOD BANK RECIPE

MEATLESS LENTIL STEW

This is a hearty stew and you won't miss the meat.

4 cups dried brown lentils (rinse and look for little rocks that might need to be removed. In my entire life I've only found one rock!)

One quart chicken broth (or use four packets from chicken flavor ramen noodles to flavor a quart of water.)

Two bay leaves.  (Some people say leaves of bay don't add any flavor to soups and stews but others say these leaves add soul - something no one can quite define but that exists!)

In a pot, cook the lentils in the broth. 

I bring to a boil, put a lid on it, and then lower the heat to medium.  At about the twenty minute point, when the lentils are softened, I shut the gas off and allow the lentils to absorb any broth left. This happens in about ten minutes. They should be soft and easy to chew.

Olive oil for saute.

One can potatoes (which are already cooked), drained, or boil and cut up one medium cooked potato.

One can carrots (which are already cooked), drained, or two fresh carrots sliced.

One can tomato sauce. (If herbed, you may not want to add more spices.)

One fresh onion diced; red especially good.

Two tablespoons oregano or marjoram dried herb.

Two tablespoons powdered paprika.

In a sauce pan, on medium heat, saute the onion, add the sliced carrots, then the cut up potato, then the spices. Add the tomato sauce last.  You want the onions and carrots and potato to be soft.  Stir around, add more olive oil as needed, add salt, about a half teaspoon, or as desired. Then add the lentils to the sauce pan and stir well. Continue to cook on low with a lid on over the pan for a few minutes.

If you use canned potato and carrots, the cook time in the sauce pan is less, but just use lower heat, because the tomato sauce will still need to thicken.

Part of the fun of this recipe is the differences in textures and colors.

*** Green and other colors of lentils will work but be sensitive to the cooking instructions on the package as they do have different cooking times.  Don't throw different colors of lentils in the same cook pot.

If you use the raman noodle chicken flavor packets, you can still boil up the dried raman and use it for another recipe.

CANNED FRUIT COCKTAIL - OATMEAL SWEET BISCUITS : FOOD BANK RECIPES

 CANNED FRUIT COCKTAIL - OATMEAL SWEET BISCUITS

Slightly Sweet and Pretty Too

Cupcake pans best.  No need to use papers.

The difference between a cupcake and a biscuit is the ratio of wet ingredients, particularly water, to dry ingredients. 

Wet Ingredients:

1 can fruit cocktail (usually mixed fruit that includes peaches, pears, grapes) including liquid.

1 large egg or two small.

Water : about a quarter to half a cup but watch the batter, add water slowly while mixing only if needed. Depending on the brand of fruit cocktail, you may not need to add more water at all. ***

1/4 cup liquid vegetable oil such as soy. (If you do not have oil on hand, plain yogurt can work.)

1/4 teaspoon vanilla or vanilla substitute (Optional. If you use oatmeal cereal packets, the sugar and flavoring spices will change the flavor and you will not need vanilla or to add sugar.)

3 restaurant sugar packets (or about 1 level teaspoon of sugar). The fruit cocktail liquid in the can is likely all the sugar you will need to sweeten the biscuit so this sugar is optional.

Dry Ingredients:

3 cups white flour

2 cups oatmeal (quick cook the best)

1 full teaspoon baking powder

Optional:

Dry almonds. If your almonds seem too hard to easily chew, consider soaking them in clean warm water for ten minutes to soften them up. Walnuts are also good.

Instructions:

Use a few drops of vegetable oil to grease inside the cupcake tins.

Turn the oven on 425 degrees to preheat and plan to work quickly.

In separate bowls, hand mix the dry ingredients and then hand mix the wet ingredients, just enough for the wet to appear like a slurry.

Dump the dry ingredients into the wet and stir the mixture around just enough so it's blended; look at it and add water a little at a time only if it appears that there is excess dry ingredients in the bowl. ***

Stir in almonds.

Spoon mixture into the cupcake tins using a large spoon, careful to make each about the same size so they bake evenly. Makes about 12 to 18 biscuits.

Check the biscuits at about 15 minutes. Touch the top of a biscuit for firmness. It should give just a little and, after cooling, will be firm when done. Do not pierce with a fork like you would a cake. My old oven takes about 20 minutes.

Let the biscuits cool a bit in the cupcake tins before using a large spoon to scoop them out.

The fruit cocktail will allow a delicious and still wet fruit flavor to come through. Good for a desert or a take along breakfast or snack.

C 2024 Magyar American BlogSpot

Click the label Food Bank Recipes to get to other recipes posted.

COLD TUNA PASTA FROM BOXED MAC and CHEESE : FOOD BANK RECIPE

 Hello Friends!

This recipe is one of a few I've posted to help you make more of the free food that is given out at food bank distributions. People appreciate the help but I know from volunteering at a food bank that there is a lot of repetition. Some of what is given away comes from stores that are throwing it out and still getting a tax deduction for donating it even if it's clearly not fresh. A lot of packaged food and canned food is given away because at least it doesn't go bad right away. At the food bank I volunteered at, we rarely had time to check the expiration dates on meats, which were rare, and we barely ever got fruits or veggies. This is a variation on the popular "Mac and cheese" but you don't mix it with butter and milk to activate the cheese and eat it hot.

COLD MAC AND CHEESE PASTA

One box of Mac and Cheese - the kind that has a packet of powdered cheese or cheese substitute.

One small can of tuna fish

One can of peas (which are already cooked before canning)

One heaping tablespoon of mayonnaise (about eight packets of restaurant give away mayo)

One level teaspoon garlic powder (optional)

Salt as you please.

Boil the pasta, drain, rinse with cold water till cool, drain again so that there is near no water left.

Open the can of tuna fish, drain. 

Open the package of dried powder cheese and set aside.  Add the garlic powder to it if you like.

In a bowl add the ingredients as follows.

Tuna, peas, cold pasta.

Sprinkle the dried powder cheese over the mixture and stir in.

Stir in the mayo, mixing well.

That's it.  This cold pasta needs no refrigeration if you eat it right away. Makes about four portions.

C 2024 Magyar American BlogSpot

Click the label Food Bank Recipes to get to other recipes posted.

DONATING TO A FOOD BANK? : THE BEHIND THE SCENES REALITY : HEALTH CONSIDERATIONS AND MY PERSONAL BELIEFS ABOUT GIVING!

Having volunteered to sort and bag food for distribution, I'm aware that at some locations what is in the bag is pretty much the same every month.  Much depends on your location.  You may be eligible for food from a regional food bank - governmental - or from other locations, and there are some which have an agenda. Also if you are a senior, check with your local senior centers, you may be eligible for special distributions.

Please be aware of the following:

No food distribution needs your social security number. Even churches have been asking for this and I believe there is a potential for compromising your social security number - which has become a citizen ID number - for crime and privacy invasion. Most food banks do not put their volunteers through background checks. Churches are not social service with governmental ties. The only people who can or should be asking for your social security number is the social services of the United States or the state, and that is usually done in person at an intake. Seriously question and refuse any other church, non-profit, or other entity asking for your social security number. Never ever give it out over the phone.

If at all possible go to food banks that have a "no questions asked" policy.

Some churches are using giving out food, a Christian action, to pray over people in an attempt to convert them to their own beliefs.  I personally find this offensive.  If someone wants Christian credit for giving to humanity, let them have that credit with God, but some people are so hungry and poor that they go to a different food distribution every day or every week and are prayed over by many different faiths over that week. Implied also is that they would not need this food if they were not bad, or doing something wrong and that poverty is punishment.  If find this to be even more offensive.

The places I volunteered at had a no questions asked policy.

Being human and hungry is enough.

If you have never been to a food bank or food distribution in the United States, let me also tell you the following.

1) Food Banks and Distributions are often under special rules from the Health Department so that no one who eats that food gets ill. Food such as meats, fish, and produce is supposed to be picked up and distributed quickly -within hours - to eliminate the possibility that it may be spoiled or contaminated. They are taking a tax deduction in many cases. It is a win for them because they also do not have to throw the food out. However, the volunteer staff often does not have the time to inspect the dates on the food. I've seen spoiled meats and vegetables donated that were sorted and thrown out.  I've seen mold on bread. 

I've also been in a situation where I was the only person who showed up and had to do the work of several people to get bags loaded. 

You should inspect whatever you just got. 

Food distribution volunteers are supposed to be washing their hands, covering their noses and mouths with masks, and wearing gloves for sorting and bagging - but I can tell you that they are often not. Wash your own hands and wash fruits and vegetables, even if it looks like they have come from the store in a pack.

Sometimes volunteers with bare hands will remove bad fruits or veggies from a pack and repack.

2) Expiration dates are usually "sell by" dates. If something is past that date, the store will donate it, and it is still good, but it depends on what it is.  A spoiled part of an apple or onion can be cut off and can be seen but may not make it into a bag. Since I have a zero tolerance for food waste, I sometimes took these home knowing how to deal with them but in both cases some of the damaged or partly spoiled produce made it into compost.

Most canned goods are safe to eat for a few months or longer after the date on the can, but may loose some quality. Canned beans that have sat for a time can become gassy.  Be concerned about meat and seafood.  It should be cooked right away.

3) Although most food rescue groups are picking up from donating stores and distributing quickly, there are also "for profit" businesses that are acting as middlemen.  Some of them are moving food from one county to another and just the transportation time makes the distribution time a question.

4) For those who do not have a kitchen or cold storage, many food banks have what is commonly thought of as "homeless bags" and if this is you, ask for that consideration.  You may get salads that have been pre-packaged and have cooked meats in them. These need to be eaten right away.  If you open one and take a bite and the flavor of the meat is questionable, the whole thing needs to be thrown away.

DONATING TO FOOD BANKS?  CONSIDER NUTRITION

Years ago I met a man at my local library who was living in a van.  I got to know home better and he told me he was going to a local church for a food bag, but also mostly ate what was sold at the 7/11 store near the library.  What did he get in the food bag, month after month?  A can of apple sauce, a jar of peanut butter, lots of bread. He ate so much of these that he had an aversion to these items.  Peanut butter is thought to be a high protein option. Sadly there is a question about the oils used and how long they are unspoiled.

If a store has a commitment to giving food to food banks, besides what they are throwing out and getting a tax deduction for, they will throw the items that cost them the least - corn, carrots, bread, pasta... All of these items are high in sugars and carbs and can not only put weight on a person but move them towards diabetic sugar. 

Some people go through their cabinets and pull items they have not used that are nearing the expiration date. Others donate money or go shopping and then donate.

I strongly urge you to go shopping and donate because some of the places that are taking money donations go out and get the same corn, carrots, bread, pasta.

We're supposed to be keeping people alive and healthy.

Things that are rare and very much needed include:

Olive oil.

Tomato paste in cans.

Fresh (not green skinned or showing sprouts) potato.

Fresh celery.  Time permitting a stalk can be separated.

Fresh cabbage.

Fresh herbs (If you have a home garden, check to see if the food distribution can accept these. Some will take tree fruits as well.)

Brown rice.  (There seems to be a lot of white rice, which does have some nutrition but generally is inferior to brown and can put weight on.)  

Meat : Although the canned is more expensive per ounce than fresh meat, this may be a welcome option. Consider having ground turkey or meat packaged in one quarter pound packages.  (Call ahead to be sure that the delivery of these packets will be about an hour before distribution. The store is going to label them with the day's date.

What will be distributed but in general is not helpful:

Some church groups and boys and girls clubs make sandwiches and donate them. Often these are peanut butter sandwiches. One time someone was giving out bologna sandwiches that each had one cut olive in the middle.  They meant well.

Consider making fresh salads instead.

The problem is that there is a question about sanitation again. If you are determined to make any sandwiches of any kind, or salads, or any other food, your volunteers should be washed, gloved, and masked, and be wearing hair nets.  These probably should be give to a homeless outreach rather than a food bank.  

Donations are always sought and always appreciated. 

C 2024 Magyar-American  BlogSpot

COOKIES THAT INCLUDE OATS - NO VANILLA OR FLAVORING? NO PROBLEM! : FOOD BANK RECIPE WITH SUGAR SUBSTITUTES TOO!

When you're on a budget, or just plain broke, you may not be able to buy spices or food flavorings or the basic vanilla that is used in most recipes for cookies and baked goods.  

However, you can nicely flavor a basic healthy cookie by using the zest and juice of an orange or lemon. You can use very little sugar in a recipe and depend on raisins - or other dried  fruits to add the sweet. Looking over standard recipes for most cookies, there really is a whole lot of sugar being used - too much.  

Maybe you picked up free sugar packets when you had coffee out?  *** At the bottom of this recipe there is yet another way to substitute for sugar.

Food Banks give out a lot of oatmeal. Oatmeal as cereal is healthy for you because oats are supposed to lower cholesterol. The oatmeal comes in bags,  boxes, and as instant cereals. It's rather bland by itself.

These cookies are closer to a "health bar" than the usual cookie and have a lower guilt factor if you eat a few at a time!  They also provide fiber to your diet.

Oven temperature 375 degrees. Time to bake depends on how large you scoop the cookie.  A cookie lump using about a fourth cup of batter takes 20 to 30 minutes. Baking sheets do not need to be buttered or oiled but the bottoms of these cookies will be browned so lightly greasing them won't hurt. Since ovens have variations just watch the first batch you make and take notes.  These cookies will not spread out, so you can fit a lot of them on one sheet. The baked cookie is not hard, but dry, but for the sweet fruit.  The crunch comes from the nuts. You may not notice the oatmeal at all!

****

Wet Bowl Ingredients:

One egg.

1/3 cup liquid oil.  (soybean or vegetable OK)

1/2 cup water (plus more set aside to be added gradually, as needed.)

1/3 cup sugar - brown best - or less.***

The juice of one lemon. Or the juice of one half orange. Before squeezing make zest from outer skin of the lemon or orange and add to this mixture. I use the whole lemon peel or half orange peel.

Wisk these in a separate bowl gently to blend. 

Dry Bowl Ingredients:

1 1/2 cup wheat flour

3/4 cup dry oatmeal  (instant is fine)

1/4 teaspoon salt

1 teaspoon baking powder (not soda)

Any dry spices you wish to add such as pumpkin, allspice, or cinnamon, instead of the lemon or orange juice and zest.  Use one teaspoon or less.

Stir around with a fork to blend these dry ingredients well.

Fruit and Nut Bowl

Half a cup of raisins, small cut figs, cranberries, or as you like.  

Three fourths cup of nuts such as peanuts, almonds, walnuts.  Coconut flakes can be used. 

****

NO OIL?

Substitute in 1/4 up peanut butter or 1/4 cup mashed banana (blackened best).

***

Turn the oven on to preheat.

Gently pour the wet mixture into the dry and, using a fork.  Add extra water bit by bit as needed. You want a thick mixture, not too gooey or runny. Once you are satisfied that there is no dry flour - oatmeal remaining, fold in the nuts and raisins. Scoop out on baking sheets...  Do this by hand.  It only takes a minute, if that.

 ***

With this basic recipe, whatever you got at the food bank will work, just vary it as you want.

Some suggestions include peanut butter and walnut with raisins, almonds with banana and raisins using lemon zest and juice, orange and raisin or orange and cranberry - whatever combo you come up with.

SUGAR SUBSTITUTES:

Now, if you are low on sugar you can also add one flavored packet of instant oatmeal. For instance the MAPLE flavoring usually also has a lot of sugar in the packet, enough to flavor the whole recipe. The APPLE flavored instant oatmeal may be nice with some cut up apples and you can use apple sauce instead of oil.

You may also use 1/4 cup of jam or jelly instead of sugar.  Wisk it in with the Wet ingredients.

Be creative!

I made a batch of these cookies for a picky friend who usually takes one of those store bought healthy bars with him on the road and he loved them.  Two or three of these with tea can be breakfast.

C 2023 Magyar- American - BlogSpot

PUMPKIN PASTA SAUCE : UP THE NUTRITION ! : FOOD BANK RECIPE

American food banks get and give away a lot of pasta, in particular the typical "spagetti" also called Number 8.  Now this is a lot of carbs for the food value and you can get fat on carbs and still be starving for vitamins and minerals even though pasta does have wheat protein. The best way to add value to any pasta is the vegetables and herbs and spices that go with. Pumpkin adds lots of nutrition value to your meal.

When I was growing up we called spagetti "noodles," a term that seems to only be used now when the pasta is in a soup. Now the trendy term for noodles is pasta, and there is so much fun to be had with different sizes and shapes, all of which can be used for this recipe. I always break my spagetti Number 8 into thirds which makes it easier to eat, although you might have a fork swirling technique that loads the long cooked strands.

The reason you get cans of pumpkin puree in Food Bank bags is that most people only think of pumpkin for the autumn season and to bake pies for Thanksgiving. So stores and people donate the cans. It''s spring and summer time and you can make use of that pumpkin. 

Cook pasta and drain it.  Set aside.

Skillet pan on medium heat and add:

One or two tablespoons of oil; olive oil is best.  If you don't have that you can use butter, lard, or coconut; 

One large garlic clove chopped small.

Let the garlic cook for about a minute.

Should you open the can of pumpkin and find it has settled and it is watery be sure to drain the water with a sieve first.  You want the texture to coat the pasta. Add the pumpkin puree to the skillet.

Also add about one third cup of grated parmesan cheese.

And a couple tablespoons of warm milk or cream. (Room temperature is fine.  You just don't want refrigerator cold.)  Full fat coconut milk is a good substitute and used with coconut oil will give a somewhat flowery taste.

Slowly stir together all the ingredients for about 3-5 minutes. If you notice that the paste forming appears to be too thick you can add a tablespoon of the water from the pasta, which has some starch in it.

Then gently scoop the cooked pasta in and stir to coat it with the pumpkin sauce.

A sprinkle of more parmesan on top is nice.

Makes about four servings but I won't blame you it you eat it all yourself. This should nicely coat about 8 ounces of pasta which is about half a typical box.

You may also want to add onions or celery, chopped small so that it will cook enough in a minute or two. A little salt, a little pepper... 

Pumpkin is noteworthy for having over 200% of your daily Vitamin A. Over 30 % of Vitamin K. and over 25% of your copper.

C 2023 Magyar- American BlogSpot

LENTIL SOUP ! NO BROTH? FOOD BANK RECIPE

What to do with the bag of dry LENTILS?

LENTILS PROVIDE protein as well as having other outstanding attributes.

LENTIL SOUP

Here's a Lentil don't:

There are different colors and types of lentils. When boiling or using for soup, don't mix the types together as they need different cooking times. If you have regular lentils (the pale brown-green type) and say, red lentils, you will need to cook them separately and put them in the soup at the end of the cooking time. In general lentils usually do not need long cooking times like dry beans and, as they break down a bit, they will thicken the soup. Lentils can also overcook and turn into mush quickly. However, the cooking lends a bit of flavor to the broth. Don't use the little round black lentils for this recipe which are sometimes called "French lentils."  Those are much better as an add-in to a rice dish. The green-brown lentils should simmer to cook in about 25 to 35 minutes.

Broth. I haven't seen broth given out too often in food distribution bags, so you will probably have to provide your own. Some bullion products are mostly salt, even contain the salty food preservative MSG (which I'm wary of) but if you do not have the time to cook up a broth using veggies or chicken, you can use the packets that come with those dry noodle soup packages as your broth base!  I believe a major brand brags that there is no MSG in there. (Use the dry noodle for another recipe!)

One way to flavor a broth, is to make "stock." You to throw in the parts of the veggies you didn't want to eat in the water, such as carrots and stems, and boil to simmer them. Remove them from the broth before including the veggies you do want in the soup.  You may also throw in bones recently saved from another meal.

For about a gallon of broth, use about two cups of lentils unless you want a very thick type soup.

Tradition is that carrots go into the broth as well as a BAY LEAF  (Greek Laurel) and onions. They say Bay leaves add SOUL. But you are being adventurous as well as thrifty so we have to think about what we have in the garden or on hand.

Skillet cooking veggies and spices first:

Cut up whatever veggies you have into smallish pieces including kale, celery, cabbage, onions, garlic, carrots, and cook them first in a pan till semi soft, with some olive or coconut oil...  garlic first, onions next, then the celery, just a minute or two between, overall about ten minutes over low heat. Kale is called a nutrition superstar packed with vitamins and minerals. Cabbage has vitamin C, more than citrus. So do peppers. Then mix all these veggies in your broth. Tradition is to use the celery ribs.  I use leaves and all.  (Leaves that are going yellow should be plucked.)

This pan is also where to put spices that need the cooking to release their powers. For an East Indian flavor consider adding cumin, curry powder, or even the masala type spices that are sold in small boxes. Of course your favorite paprika can please. One teaspoon or less is usually enough to spice up a gallon of soup for European tastes.

You can also use cilantro as a garnish or include it or parsley into your soup.

If you use canned vegetables, they are already cooked, so add them and the juice in the can at the end of the cooking, so they don't turn into tasteless and limp veggies. 

You can also use rice (about one third cup dry is about one cup cooked) or potato. Rice can be white or brown and I suggest that, while it will cook in broth, timing is important, as it will do so in about ten to twenty minutes.  So I cook rice separately. rinse it, and put it in the soup towards the end of the cooking. By putting the rice on the side, some of your family may decide they want the soup without it. Both are starches and I think should be added towards the end of the cooking.

Now, some people cook the lentils on the side, then put half in a blender, so adding two different lentil textures to the broth. If you have no broth, you can easily make a lentil-rich dish that will go over rice or potato instead.

C 2023 Magyar-American BlogSpot

FARINA MUFFINS : YOU DON'T HAVE TO BE A BABY TO EAT FARINA! : FOOD BANK RECIPES by MAGYAR-AMERICAN

Hello my Dear Readers,

If you read my blog for any length of time, you know that I've done volunteer work in providing hot meals as well as doing food bank food distribution. That's a past experience now for me, but I know that budgets are strained and that many people who never thought they would need the help have gotten their families free food from one location or another during Covid-19 closures and since then, as rents, gasoline, and so much else has gotten too expensive. I know that many people are faced with ingredients they may not be familiar with. I know that there is a question of nutrition involved and that with the price of meat and seafood what it is many people are moving towards a vegetarian diet without really wanting to. I decided that I will post a FOOD BANK RECIPE from time to time to help you all. The idea is to help you use items that are often included in bags.

FARINA, usually used to make a hot, mushy, cereal is WHEAT.  These muffins are high in IRON.

FARINA MUFFINS

Heat oven to 400 degrees F.

Line "cupcake" tins with either paper baking cups or lightly grease the bottoms to ease release of these muffins.

Dry Ingredients:

1 and 1/4 cup flour (All Purpose suggested but I've tried Unbleached and so on)

1 cup farina

1/4 cup of sugar (Or less: I've used as little as 1/6th a cup, even using sugar packets that you can get when you buy coffee out.)

2 1/2 teaspoons baking powder (not baking soda)

1 teaspoon salt.

Wet Ingredients:

1 cup milk (plain water can be substituted)

1/4 cup of oil  (If there is no oil to be had, try using yogurt or applesauce)

1 egg

Mix the Dry Ingredients Together well, just stir around by hand.

Mix the Wet Ingredients together too and then mix into the Dry, completely moistened but not soppy.

Don't spend a lot of time at it.

Just fill the cups about 2/3rds and put them in that pre-heated oven. They will appear light golden brown in about fifteen to twenty minutes. This recipe makes about a dozen.

I like the grittier texture to these muffins which can be like corn meal muffins.

You can add some herbs to these too.

Right out of the oven with some butter, really yummy.

Also good with soup.  (I've been known to throw a farina muffin right in the soup!)

C 2023 Magyar - American BlogSpot

EGG SUBSTITUTES - FOR YOUR EGG CRISIS BAKING!

EGGS provide valuable protein in our diets so we are in a crisis when we cannot afford them. However, we can use other ingredients to substitute for eggs in our baking, perhaps leaving the real eggs to be eaten boiled or scrambled.

Eggs provide a binder - a substance that holds other ingredients together - when we bake.

APPLESAUCE can be a terrific egg substitute in baking, especially because it ads a little flavor but not overwhelmingly so.  I've used this with success.

1/4 cup APPLESAUCE for every 1 egg - There is no fat in the applesauce so you may want to add a little more oil.

1/4 cup mashed BANANA for every 1 egg.  These do have oil but will add a banana flavor...  So you can make banana bread that is eggless.

FLAX SEEDS... ground.,,, also called "meal." One tablespoon seed to three tablespoons of water.  Let then soak and stir to get consistency.

TOFU - the silky soft kind (made of soybeans) and a fairly neutral flavor. 1/4 cup for every one egg.   Adds protein as well.

BAKING SODA and VINEGAR - helps the loaf rise.  1 teaspoon of soda to 1 tablespoon of vinegar.  Since baking soda is already in many recipes, I confess to not being sure how to adjust a recipe using this option.

PLAIN YOGURT  - 1/4 cup for every 1 egg.

BUTTERMILK  - 1/4 cup for every 1 egg.

PEANUT BUTTER - 3 tablespoons for every 1 egg.  Has oil. Influences flavor.

OTHER NUT BUTTERS - ditto.

CARBONATED WATER also called SODA WATER - 1/4 cup for every 1 egg. Helps the rise.

Now, almond butter or carbonated water might work if you're making pancakes.  Peanut butter cookies might be a better use for peanut butter.

I've had great luck with Yogurt as a substitute.

GELATIN - 1 Tablespoon gelatin to 1 Tablespoon cold water.  Like the FLAX SEED MEAL give it a stir as it's a binding agent. Then add 2 tablespoons of boiling water and stir some more... you should see that it's turning into gel.

I haven't tried this but a friend suggests that even flavored gelatin could be a great addition to plain cookies or white cake batter. Such as lemon or orange.

I hope these ideas will help you feel a little less deprived!

Coming up in the next few months, some How To's on making use of groceries one may find in a Food Bank box!