Contents. Information provided by: Barbara Brown, Ph.D., R.D./L.D., Food Specialist, Department of Nutritional Sciences.

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2 Contents General Information.. 3 Ground Beef Mix....6 Sloppy Joes* Chili Seasoning Mix Chili.. 8 Italian Seasoning Mix....8 Spaghetti Sauce Taco Seasoning Mix.. 9 Tacos Mexican Pizza* Meatloaf/Meatball Mix Meatballs Stroganoff Meat Loaf* Italian Spaghetti and Meatballs White Sauce Mix.. 13 Chicken Mix Chicken a la King* Oriental Chicken Salad...15 Chicken Divan.. 15 Vegetable Mix Vegetable Soup...17 Scalloped Vegetables*...17 Granola Mix..18 Granola Cookies..18 *Microwave instructions included Information provided by: Barbara Brown, Ph.D., R.D./L.D., Food Specialist, Department of Nutritional Sciences Oklahoma State University, in compliance with Title VI and VII of the Civil Rights Act of 1964, Executive Order as amended, Title IX of the Education Amendments of 1972, Americans with Disabilities Act of 1990, and other federal laws and regulations, does not discriminate on the basis of race, color, national origin, gender, age, religion, disability, or status as a veteran in any of its policies, practices or procedures. This includes but is not limited to admissions, employment, financial aid, and educational services. Oklahoma Cooperative Extension Service 2 Oklahoma Cooperative Extension Service 19

3 Granola Mix 10 cups old fashioned oatmeal 2 cups wheat germ, raw 1 cup brown sugar* 1 cup hot water 1 cup vegetable oil Mix oatmeal and wheat germ in large kettle.** In another container blend brown sugar, water and oil. Add sugar mixture to oatmeal mixture. Mix well. Spread mixture on cookie sheet in thin layer. Bake at 325 o F (163 o C) for about 30 minutes, stirring occasionally. (Edges will brown too quickly if not stirred.) Let cool on cookie sheets. Store in an airtight container. Keeps 1-1/2 months. *May substitute 1-1/2 cups honey for water and brown sugar. **Optional ingredients include sesame seeds, sunflower seeds, nuts, raisins or other dried fruits. If using dried fruit, add after baking mixture. Granola Cookies 1 cup brown sugar, packed 1/2 cup hydrogenated vegetable shortening 1 tablespoon milk 1 teaspoon vanilla 2 large eggs 1-1/4 cups all-purpose flour 1/4 teaspoon salt 1/2 teaspoon baking soda 2 cups granola mix Preheat oven to 350 o F (175 o C). In large bowl, cream brown sugar and shortening together. Add milk, vanilla and eggs; beat well. Combine flour, salt and baking soda in medium bowl. Mix well and add to sugar mixture. Stir in granola mix. Drop by teaspoonfuls onto lightly greased baking sheets. Bake 15 minutes, until edges are browned. Makes about 36 cookies. Why Use Mixes? Our busy lifestyles have created quite a market for time-saving convenience foods. Many cooks feel that mixes are one answer to some of the problems of our hectic lifestyles have created. Because one of the most timeconsuming parts of cooking is assembling supplies and equipment and measuring ingredients, mixes are a very valuable time-saver. You can save time and money and preserve nutritional value by making your own mixes. Whenever time allows, make up and store any mixes you will needed in the future. Then, when you are ready to cook, you get the convenience of mix cooking without sacrificing the taste and food value of cooking from scratch. You can probably prepare enough for several meals at home in less time that it would take you to go to the store to buy the mix. Convenience It is possible to save up to three-fourths the time you spend preparing food items by using your own mixes. This is because you prepare for several meals at one time. In addition, you are then able to take out just the right amount for each meal. Most recipes from mixes are so easy you can get your children involved in making them. Versatility Many people are familiar with beverages mixes such as hot chocolate mix and with the biscuit mixes which can be used for a variety of baked goods. But some are surprised to find out that all types of foods can be included in mixes. Oklahoma Cooperative Extension Service 18 Oklahoma Cooperative Extension Service 3

4 Why Make Your Own Mixes? Lower Cost Store bought mixes, although expensive, are often used because they save time. Labor and packaging costs greatly increase the price you pay for mixes. By providing your own labor and packing, you can save considerable without sacrificing convenience. Compare the cost per cup of commercial mixes with homemade mixes. You will find that you can save up to half of what you would pay for store mixes. It is possible to save even more by buying staple items such as flour, sugar and shortening on sale. Better Nutrition and Flavor One nice thing about making your own mixes is that you control what goes in them. Commercial mixes must be prepared for a long shelf life out of necessity, but food value decreases over time. It is impossible to know how long a product has been sitting on the shelf. Some packaged mixes may be over a year old. When you make meals from your own mixes, you may be pleasantly surprised by a fresher flavor because of fresher ingredients. How to Make Mixes The Ingredients The mixes you prepare will be only as good as the ingredients you put in them. Always use fresh, high-quality products. It is especially important to use recently purchased, high-quality spices and herbs because they tend to lose their flavor in a short time. Other ingredients which merit special mention are vegetables, meat, and poultry. These ingredients should be fresh, clean and top quality. Safe food handling practices should be carefully followed when preparing and storing frozen mixes. Equipment and Procedures The procedures for combining ingredients will be slightly different from those for cooking from scratch. You will spend a little extra time preparing your mixes, but you will save much more time in the final preparation of recipes. Vegetable Soup 3 cups vegetable mix, thawed and drained 1 quart vegetable juice or water 2 tablespoons chopped onion 1/4 teaspoon pepper 1/2 teaspoon dried oregano 1/2 teaspoon dried parsley 2/3 cup macaroni Bring vegetables, liquid, onion and pepper to a boil. Add macaroni. Cook minutes. Serve. Makes 6-8 servings. Scalloped Vegetables 2 cups vegetable mix, thawed and drained well 2 tablespoons chopped onion 1 cup medium white sauce 1 cup shredded Cheddar cheese Add onion to drained vegetables. Prepare White Sauce. Spray a 2-quart casserole dish with nonstick vegetable spray. Layer half the vegetable mix, half the sauce and half the cheese. Repeat layers. Bake minutes at 350 o F (175 o C). Makes 3-4 servings. Microwave Instructions Add onion to drained vegetables. Prepare white sauce in a 2-quart casserole. Remove half the white sauce from casserole. Layer half the vegetables, half the cheese, and then layer remaining white sauce and vegetables. Microwave at high for 3 minutes. Reduce to medium. Microwave 10 to 12 minutes or until heated thoroughly. Add remaining cheese and rotate dish 1/4 turn after 5 to 6 minutes. Oklahoma Cooperative Extension Service 4 Oklahoma Cooperative Extension Service 17

5 powder. Pour over chicken. In a small frying pan, lightly brown bread crumbs in margarine. Top casserole with sliced cheese and bread crumbs. Bake 375 o F (190 o C) for 30 minutes. Makes 4 servings. Microwave Instructions Spray a 2-quart microwave safe casserole dish with nonstick vegetable spray. Microwave broccoli at high for 2-1/2 minutes or until thawed. Arrange on bottom of casserole dish. Cover with Chicken Mix. Blend mayonnaise, soup (or white sauce), and curry powder. Pour over chicken. In a small frying pan, lightly brown bread crumbs in margarine. Cover casserole dish with wax paper. Microwave on HIGH 6 minutes. Top casserole with sliced cheese. Microwave on HIGH uncovered, 3 to 5 minutes. Top with bread crumbs before serving. Vegetable Mix 2 cups fresh or frozen cut green beans 2 cups carrots, chopped 2 cups frozen corn, frozen 2 cups frozen green peas 6 cups water 1 tablespoon salt, optional 1/4 teaspoon garlic powder 1 small head cabbage, shredded Combine all ingredients except cabbage in a 10-quart kettle. Bring to a full boil. Add cabbage. Bring just to a boil. Remove from heat and cool quickly by dipping kettle in a sink of ice water. Pack in four 1-quart or eight 2 cup containers. Freeze. Make up several mixes at a time. Those recipes calling for only dry ingredients will require little clean-up time. Although you will probably have all the equipment you need for measuring, mixing and storing ingredients, you will definitely need to buy an extra-large mixing bowl if you do not already have one. The bowl should be large enough to hold about 35 cups of mix. A 10-quart bowl or kettle will do. How to Store Mixes Storing Dry Mixes Containers of dry mixes should be stored in a cool, dry and dark place. Dry mixes may be stored in large quantities in canisters, large coffee cans lined with heavy plastic bags, large screwtop jars, or airtight food-grade plastic containers. If you want to you can store mixes in premeasured amounts to save time later. Self-sealing freezer bags or boxes are good choices for this. Seasoning mixes can be stored in tightly wrapped heavy-duty aluminum foil packets to keep out air. Storing Frozen Mixes You will probably want to freeze the meat mixtures you prepare. Allow ½ inch at the top of each freezer container for expansion of frozen mixes. Use moisture, vapor-proof materials such as aluminum foil, polyethylene bags, freezer film wrap and plastic or metal containers for freezing. Thaw mixes in the refrigerator or microwave oven and use them immediately after thawing. Labeling Proper labeling is a must. All mixes may look alike later. On each container, write (1) the name of the mix, and (2) the date by which it should be used. Mixes stored longer then the specified time should not be dangerous, but the flavor, texture, and nutrient content begin to deteriorate after this time. Microwave instructions are included with some of the recipes. The sample recipes in the pamphlet were tested in a 650-watt microwave oven. Some microwaves ovens have a different wattage. If your oven has a higher or lower wattage, check the food for doneness before the minimum time. Oklahoma Cooperative Extension Service 16 Oklahoma Cooperative Extension Service 5

6 Microwave ovens vary in speed and evenness of cooking. Some operates most efficiently with a medium food load and may be slower with light or heavy loads. The cookbook that came with your oven will help you estimate whether the food will be done in the minimum or maximum times suggested in this pamphlet. If you cookbook recommends more frequent stirring or turning of food, extra attention may be needed to get good results with you oven s cooking pattern. Ground Beef Mix 5 pounds lean ground beef 3 large onions, chopped 5 15-ounce cans tomato sauce 2 tablespoons salt, optional 1/2 teaspoon pepper 3 cloves garlic Recipes Brown ground beef. Drain off fat. Add onions and continue to brown until onions are golden, stirring frequently. Add other ingredients and simmer 45 minutes or more. Cook; pack into 2-cup freezer containers. Leave ½ inch headspace. Label and freeze. Makes about 5 pints. Use within 3 months. Use in spaghetti sauce, or sloppy Joes. grated onion to the white sauce. Bring to a boil and simmer 5 minutes. Serve over biscuits. Makes 4 servings. *You may substitute other vegetables if you wish. Oriental Chicken Salad 1 7-ounce package Chinese pea pods, frozen 2 cups chicken mix 5 ounces water chestnuts, drained and sliced 2 tablespoons lemon juice 1/2 cup reduced fat mayonnaise 1/2 cup slivered almonds, optional 4 Romaine lettuce leaves or other greens Cook Chinese pea pods according to directions. Chill in ice water. Drain. Blend all ingredients. Chill until serving time. Serve on Romaine lettuce or other greens. Makes 4 to 6 servings. Chicken Divan 1 10-ounce package frozen broccoli 2 cups chicken mix 1/2 cup reduced fat mayonnaise 1 10-ounce can cream of chicken soup or 1-1/2 cups medium white sauce prepared with chicken broth 1/4 pound American cheese, sliced 1/2 teaspoon curry powder 1/2 cup bread crumbs 2 tablespoons margarine Steam or cook broccoli 2 minutes, or until thawed. Spray an 8-inch square baking pan with nonstick vegetable spray. Arrange broccoli on bottom pan. Cover with chicken mix. Blend mayonnaise, soup (or white sauce), and curry Oklahoma Cooperative Extension Service 6 Oklahoma Cooperative Extension Service 15

7 Microwave Instructions: Blend mix and liquid in large mixing bowl. (A large mixing bowl is needed to keep mixture from boiling over the sides.) Microwave 6 to 8 minutes, stirring after the first 2 minutes and then after each 1 to 2 minutes until thickened. * Liquid used may be water, broth, vegetable cooking liquid or milk. Chicken Mix 4 to 6 chickens, whole or cut up* 2 onions, cut up 3 whole carrots 3 celery stalks 4 tablespoons salt, optional Water In large kettle, cover ingredients with water. Bring to boil. Reduce heat and simmer 45 minutes. Cool. Skin, bone. Pack meat in 2-cup containers. Save vegetables to use for soup or for other use. Label and freeze containers. Use within 2 months. *If you have a kettle large enough for whole chickens, it is not necessary to cut them up. Chicken a la King 1/2 cup white sauce mix 1 cup reduced sodium, 99% fat-free chicken broth 2 cups chicken mix 2/3 cup cooked diced carrots, peas or a combination of the two* 2 tablespoons grated onion, grated Sloppy Joes 2 cups ground beef mix 6 tablespoons barbecue sauce 2 tablespoons brown sugar 4 teaspoons cornstarch 2 tablespoons water Place ground beef mix, barbecue sauce, and brown sugar in saucepan. Make a paste, mixing together the cornstarch and water. Stir in the other ingredients in saucepan. Cover and cook over medium heat about 10 minutes, until heated throughout. Serve over hamburger buns. Makes 6 servings. Microwave Instructions Cover and microwave at high 3 minutes or until heated throughout. Chili Seasoning Mix 3 tablespoons flour 2 tablespoons instant minced onion 1-1/2 teaspoons chili powder 1/2 teaspoons ground cumin 1/2 teaspoons crushed dried red pepper 1/2 teaspoons instant minced garlic 1/2 teaspoons sugar Combine all ingredients. For each packet, measure out ingredients in amounts given and combine. Seal in small freezer bags or airtight aluminum foil packets. Label. Use within 6 months. Makes one packet. Prepare a medium white sauce using chicken broth as the liquid. Follow instructions given under the White Sauce Mix. Add chicken, vegetables and Oklahoma Cooperative Extension Service 14 Oklahoma Cooperative Extension Service 7

8 Chili 2 cups ground beef mix 1 packet chili seasoning mix 1 15-ounce can pinto or kidney beans, undrained Combine all ingredients. Simmer 15 minutes. Serve with raw chopped onion and/or grated cheese. Makes 2 to 4 servings. Italian Seasoning Mix 1 tablespoon instant minced onion 1 tablespoon parsley flakes 1 tablespoon cornstarch 2 teaspoon green pepper flakes 1/2 teaspoon instant minced garlic 1 teaspoon sugar 3/4 teaspoon Italian seasoning Combine all ingredients. For each packet, measure out ingredients in amounts given and combine. Seal in small freezer bags or airtight aluminum foil packets. Label. Use within 6 months. Makes one packet. Use in spaghetti and other Italian dishes. Spaghetti Sauce 2 cups ground beef mix 1 packet Italian seasoning mix Combine all ingredients. Simmer 15 minutes. Serve over spaghetti or other pasta. Makes 4 servings. Italian Spaghetti and Meatballs 4 cups tomato sauce 1/2 cup water 1 tablespoon vegetable oil 1 packet Italian seasoning mix 1 8-ounce package spaghetti 1 batch meatball mix Blend tomato sauce, water, vegetable oil and Italian seasoning mix. Simmer fifteen minutes. Add meatballs and simmer fifteen minutes more. Meanwhile, prepare spaghetti as directed on package. Drain. Serve meatballs and sauce over spaghetti. Makes 2 to 4 servings. White Sauce Mix 1 cup flour 4 cups nonfat dry milk 4 teaspoons salt, optional 1 cup margarine Mix flour, milk and salt in bowl. Cut in margarine with pastry blender or fingertips until crumbly. Store in airtight containers in refrigerator. To Prepare White Sauce (approximately 1 cup sauce) Amount of Mix Liquid* Conventional Microwave Thin Sauce 1/3 cup 1/3 cup 1 cup Medium Sauce 1/2 cup 1/2 cup 1 cup Thick Sauce 1 cup 3/4 cup 1 cup Conventional Instructions: Blend mix and liquid in small saucepan. Stir over medium heat until mixture boils. Boil gently 2 minutes, stirring frequently. Oklahoma Cooperative Extension Service 8 Oklahoma Cooperative Extension Service 13

9 Meatballs Stroganoff 1 batch meatballs 1-1/2 cups reduced sodium, 99% fat-free beef broth 1 cup reduced fat sour cream or reduced fat plain yogurt 2 tablespoons flour Simmer meatballs with broth for 10 minutes. Blend flour and sour cream together and stir into meatballs mixture. Cook 2 to 3 minutes on low heat. Serve over cooked rice or noodles. Makes 4 to 5 servings. Meatloaf 1 loaf from meatloaf mix 1/2 cup catsup 3 tablespoons brown sugar 1/2 teaspoon dry mustard Blend catsup, brown sugar and dry mustard. Spread on loaf. Bake 50 minutes to an hour at 350 o F (175 o C) to an internal temperature of 160 o F. Makes 4 to 6 servings. Microwave Instructions Meatloaf Cover with wax paper and microwave at medium high 8 to 10 minutes. Rotate dish and add sauce. Microwave, covered, at medium high for another 8 to 10 minutes, to an internal temperature of 160 o F. Let stand 5 to 10 minutes. Tip: Meatloaf is cooked more evening in a microwave when shaped in a ring. Place a custard cup or similar bowl upside down in the center of a plate and shape meatloaf around it. Best results are obtained if meatloaf is cooked on a plate so that it does not have to be turned over before serving. Taco Seasoning Mix 2 teaspoons instant minced onion 1 teaspoon salt (optional) 1 teaspoon chili powder 1/2 teaspoon ground cumin 1/4 to 1/2 teaspoon crushed dried red pepper 1/2 teaspoon instant minced garlic 1/2 teaspoon cornstarch 1/4 teaspoon dried oregano leaves Combine all ingredients. For each packet, measure out ingredients in amounts given and combine. Seal in small freezer bags or airtight aluminum foil packets. Label. Use within 6 months. Makes one packet. Tacos 12 taco shells 1 pound lean ground beef 1 packet taco seasoning mix 1/2 cup shredded Cheddar cheese 1 cup lettuce, shredded 1 small onion, chopped, optional 1 medium tomato, chopped, optional Brown ground beef. Add taco seasoning mix and simmer 5 to 10 minutes, stirring often. Heat taco shells in oven following manufacturer s directions. At serving time, fill each shell with approximately 2 tablespoons meat mixture, cheese and lettuce. Add onions and tomatoes if desired. Makes 6 servings. Microwave Instructions Microwave ground beef at HIGH 5 to 6 minutes, until meat is no longer pink; stir occasionally. Drain fat and break up meat. Add Taco Seasoning Mix and microwave uncovered 5 to 10 minutes on MEDIUM, stirring twice. Oklahoma Cooperative Extension Service 12 Oklahoma Cooperative Extension Service 9

10 Mexican Pizza 1 pound lean ground beef 1 packet taco seasoning mix 1 small onion, chopped, optional ½ cup shredded Monterrey Jack or Cheddar cheese 4 cups tortilla chips or tostado or taco shells Brown ground beef. Add Taco Seasoning Mix and onions and simmer for 5 to 10 minutes, stirring often. Spread tortilla chips out one layer deep on baking sheet. Cover with meat mixture and top with cheese. Place under broiler until cheese is melted. Serves 4. Microwave Instructions Microwave ground beef on HIGH 5 to 8 minutes or until meat is cooked. Drain fat and break up meat. Add taco seasoning mix and onions and microwave on MEDIUM 3 to 4 minutes. Spread tortilla chips out one layer deep on platter or paper plate lined with wax paper. Cover with meat mixture and top with cheese. Microwave on HIGH 1 to 2 minutes, until cheese melts, rotating once or twice. Meatloaf/Meatball Mix Conventional Microwave Recipe Recipe Beef bouillon cubes 6 6 Boiling water 3 cups 2-1/2 cups Lean ground beef 6 pounds 6 pounds Bread crumbs 4 cups 5 cups Eggs 6 7 Onion, grated 1-1/2 cups 1-1/2 cups Salt, optional 4 teaspoons 3 teaspoons Pepper 1-1/2 teaspoons 1 teaspoon Worcestershire sauce 2 teaspoons 2 teaspoons Dissolve bouillon cubes in boiling water. Let cool. Blend all ingredients. Divide into six equal batches. Shape three batches into loaves. Wrap, label and freeze. Shape remaining three batches into meatballs, about one inch in diameter. Place meatballs on baking sheets and brown at 350 o Ffor 10 minutes. Cool and remove from baking sheets. Pack meatballs into three family size batches. Wrap, label and freeze. Keeps 3 months. Microwave Instructions Meatballs Place meatballs on plate and microwave 3 to 4 minutes at high. Rearrange after 2 minutes. Move the meatballs in the middle to the outside and those on the outside to the middle. Oklahoma Cooperative Extension Service 10 Oklahoma Cooperative Extension Service 11