Do It Yourself - Yogurt

I've been a long-time fan of the McDonald's Fruit & Yogurt parfait for many reasons: the low price, convenience, total nutrition of carbohydrates, fat, and protein, the fruit, and convenience. But, I know that I can do better at home making my own.

So I set out on a mission to do just that.

First off, I bought quart of vanilla yogurt, a box of strawberries, and a sleeve of 9-ounce cups. The yogurt was about $6.00 (for the organic, all-natural kind), the fruit was a tad out of season so a quart of strawberries was around $5.00. The strawberries had to be used right away, and I quickly learned that a quart of yogurt makes about 6 parfaits if that's all we're eating for breakfast. While I felt a little better about the all-natural yogurt, the price tag was almost double of the dollar version at McD's. Additionally, I didn't even add blueberries or granola, and the cups were a bit wasteful to throw away each time. We also noticed that trying to eat on on the run was difficult because the natural yogurt was much more runny than McDonald's.

The next time around, I found a bag of frozen berries on sale about 16 ounces for $2.30. McDonald's isn't overly generous with the fruit, so while I can make my parfait to my tastes, comparatively, the 1 lb bag would go a long way. (Assuming 1 ounce/cup, that's about $0.14/cup.) Secondly, I bought yogurt on sale. This time, store brand, plain yogurt. It was a little thicker than the organic, all-natural, but I had to add ~1/2 cup of brown sugar and a 1/2 Tablespoon of vanilla to make it palatable. The cost of the additions were negligible since I already had them in my pantry, but the additions made the yogurt thinner - not what I wanted. The advantage, though, was that a quart was only $3.00, making the cost of each yogurt parfait about $0.64.

If you're a yogurt eater, you know that greek style yogurt is very popular right now because of the thick consistency. So, finding inexpensive greek vanilla yogurt would be the best scenario. But the greek style is actually more expensive than the regular.

So here's where I'm at - why not make my own?

I went to several sources for instructions and to see what sort of specialized equipment was needed. This one: http://www.makeyourownyogurt.com/ calls for stainless steel pots, a thermometer, and a heating pad - all things that I have in my house because my husband is a home brewer.

This one: http://crockpot365.blogspot.com/2008/10/you-can-make-yogurt-in-your-crockpot.html uses a slow crock cooker to heat the yogurt and a thick towel to insulate while the cultures are doing their thing. I definitely have those.

A glass gallon of organic milk without rBGH is pricey, over $6.00. But by making my own yogurt, the cost of that milk-turned-yogurt becomes ($6.00/24 yougurt parfaits) $0.25, a bargain! Add the frozen fruit at $0.14 and I have a $0.39 yogurt parfait. The great thing is that I can use any fruit that I have in the house, especially ones that need to be used up - chopped apples and cinnamon, bananas and chocolate sprinkles, fresh strawberries on sale, raspberries from the garden.

Functional Friday: What disaster should I plan for? (or how disasters work in the real world)

Most emergencies last less than an hour in total: a car accident, power outage, thunderstorm, flat tire, a trip to the ER.  (The trip to the ER will inevitably take longer, but things are usually under control in an hour.)  Often many household dilemmas are short lived:  what to make for dinner, a button comes off, the light bulb blew out, we're out of tissues.  Even your local police and fire, who manage life and death incidents within a highly structured framework, deal will many issues in this short time frame. Begin planning for the disasters in your life that will last an hour or less but at an inconvenient time, you can expand the plan to cover bigger and more dramatic situations later. 

Emergency preparedness always starts at home.  Most of us don't have the knowledge, time, or resources to plan for every possible threatening scenario.  Start small and build on what you've got.  Let's take a look at several considerations that may help you focus on your needs and concerns.  (If you haven't read the post, Disaster Cycle, you might want to hit that first.) The key to your personal preparedness is to find your comfortable balance in each of these.  Each side of the equation must be considered in your emergency planning and preparation, but you must determine what resources will be devoted.

Potential Loss vs. Likelihood of Occurrence
Potential Loss asks what can I lose if this event happens.  Will I lose the contents of my fridge, my house, my life?  Likelihood of Occurrence is how probable is this to actually happen.  Is is more likely that you'll struggle to recover from a storm or a job loss?  Like investing your finances or buying insurance, you must determine what goals and what risk you are comfortable with in preparing for an emergency.  I do not specifically prepare for a plane crash near my home, even though I live near a busy airport and the crash could be devastating, it's doubtful that will happen in my lifetime.  I do prepare for power outages, although though they pose a much smaller physical risk.  In the past five years, we've had nearly ten outages that lasted more than a few seconds and three lasting more than 24 hours.  Chances are it's going to happen again.  And I can plan and prepare for it.

Mitigation vs. Preparedness
These two concepts go hand in hand, and often appear to overlap.  Mitigation is making more permanent or ongoing changes that reduce possible losses, avoiding an incident altogether.  Flood mitigation for your family might include moving.  Preparedness is making more flexible but temporary changes that increase your ability to respond to an incident.  Flood preparedness might include insurance, an evacuation plan and supplies.  Consider your resources and tolerance to change when considering these changes.  Weigh both options in light of your situation.  Don't forget to consider ongoing costs when comparing plans: generators need regular maintenance, food supplies need rotated or replaced, new team members require training.

Survival vs. Convenience
Let's be honest, the incidence of life and death situations in the US is relatively low.  We live safe comfortable lives with very few uncontrolled risks.  There are people out there who will tell you that TEOTWAWKI (The End Of The World As We Know It) is coming, and we need to be ready.  I am not one of those people.  I believe that in modern survival situations, decisions are generally made based on training, experience, and what they used to call common sense.  I'm all for it (survival), but I believe you and I can't plan for it exclusively. There are exceptions like a blanket and portable heater in your stranded car in freezing weather, or an extra supply of medication after an earthquake, or bottled water stored at home during a power outage with no running water (been there, done that).  If you can plan and implement a solution for a likely survival situation, do it.

However, I believe that most of the preparations we need to make are convenience plans and that they are important.  I would like a change of clothes and a snack if I'm stranded in my car.  Or maybe I hope to make a good impression on my son's girlfriend that he brought home unexpectedly for dinner.  How nice it is to know that Fluffy, our cat, is safe with us after the gas leak was discovered at home.  (You're right, of course, it sounds like Fluffy may have been in a life and death survival situation for a moment.)  My own disaster plan doesn't include building my own shelter, eating bugs, and using improvised tools like an episode of Survivor.  I suppose I could, but that wouldn't be very convenient would it?  I plan for beef jerky, chocolate, and ramen noodles.

Supplies vs. Training
I've emphasized the importance of keeping emergency supplies with you in your daily routine: kits at home, go-bags in the closet, a flashlight and water bottle in your purse, a change of clothes in your desk drawer, snacks on your car.  But what if you cannot get to your supplies? A flash flood, a chemical spill, or a flight delay could keep you from your well stocked emergency kit.  Knowledge is power, and there are situations where your training will take you further than any super tool or snack bar.

Hopefully you'll not have take out terrorists to save humanity, but think about your favorite action hero (MacGyver) as he improvises with a ball point pen, a stick of chewing gum, and three banana leaves to rescue the prisoner.  In the real world, that's all training, and there are people out there who can do that.  Knowledge is power.  For you, a training class in first aid with CPR is probably the place to start, but the sky's the limit for how far you take your disaster education.  (The Red Cross offers great courses.  A local CERT class may be the next step.  FEMA offers online courses for citizens.  Over 200 colleges and universities in the US offer a degree in emergency management.) 

Disasters vs. Symptoms
In personal preparedness, citizens are asked to look at an overwhelming range of possible disasters and formulate some sort of plan for themselves.  Although you must determine which disasters to prepare for.  For planning purposes, it can be helpful to list the potential symptoms of each disaster.  The disaster itself can be described, in my mind, as the initial newspaper headline. (Anyone out there still read newspapers?) What happened?

Tornado Flattens 15 Local Homes
Flooding Threatens Downtown Businesses Residents
Unemployment Levels at All Time High
Explosion Impact Leaves Residents Cut-Off for 48 Hours
Transportation Strike Expected to Continue Through Next Week
New Baby and Career Leaves Mother No Time to Juggle Her Life

Because disasters are so variable, it's a chore to create a personal plan for each event.  Symptoms of a disaster, in contrast, are what that disaster means to me or to you.  Some symptoms of disasters include the loss of basic necessities: clean air, clean water, nutritious food, safe transportation, effective communication, safe shelter, heat or cooling, cooking resources, personal safety, and the potential to restock supplies.  These symptoms overlap from disaster to disaster.  I choose to address each of these symptoms and formulate a overarching and effective plan.

In the next few weeks, we'll walk you through compiling the information, a plan and a kit that you can use to keep preparing for the best in a variety of difficult situations.

Related Posts
Family Emergency Plan

Four Rules of Three

The only way you could have missed this month’s coverage of the Blizzard that rolled through the United States is if you were intentionally unplugged on a tropical island, somewhere.  Much of the snowfall was measured in feet, not inches, and the wind made effective cleanup impossible until the storm had completely rolled through, shutting down large parts of Illinois, Wisconsin, Iowa, and Missouri.

Many harrowing stories came out of Chicago , where the city’s Lake Shore Drive was sealed off due to several jack-knifed buses.  Commuters in cars and on buses were stuck from about 6:00 pm to many after midnight and after – no food or water, running out of gasoline to keep their cars running and the heat on, unprepared for the storm.  As many as 900 vehicles were stranded. The wind and snow blinded those who tried to leave their vehicles and exit the road.  Photos show closed cars and buses full of snow.  There are stories of rescuers on snowmobiles pulling people from their vehicles. These were people who were just on their way home from work, some who left early to get home before the fury of the storm and were caught in one traffic snarl after another.  Many left their cars right on the roadway.

Winter isn’t over yet and it’s not too late to prepare an emergency bag for your vehicle! The Midwest has been slammed with some serious wind chill factors. In fact, the advisory on weather.com said that frostbite can happen in 30 minutes on exposed skin. I was thinking to myself that I really should have ordered that palette of chemical hand warmers to line my bed. And I kid, but it’s not far from the truth. These are the conditions that create the perfect storm of ridiculousness where people have to find a Red Cross Shelter. High winds downing power lines combined with bitterly cold temperatures will mean that somewhere, someone’s heat may be out this week. I already feel sorry for them.

In survival training, many people talk about the rules of 3.  You can go:
  • 3 minutes without air
  • 3 hours without shelter
  • 3 days without water
  • 3 weeks without food

Three hours out in the wild Earthly elements and you’re done for? Seems crazy doesn’t it? In the wake of the blizzard and seeing the footage of Chicago’s Lake Shore Drive situation, it didn’t seem so far-fetched. And I started thinking: how do you prepare for that? Fierce wind, incredible snowfall, and no where to go.

Well, your car isn’t a bad place to be. Remember that emergency car kit? Make sure you can get to it, and make sure you have these things in there for spending a night in your car:

Water – essential, cold temperatures mean low humidity and you’ll need to stay hydrated. Most likely you won’t be doing much sleeping, and staying on guard all can require you to be in top form. Don’t eat snow! (Yellow or otherwise.) This will cause rapid hypothermia. How many people are typically in your vehicle? Plan for this. Did you reach back to find that your water bottles are frozen? There are car-charger baby bottle warmers out there. Chemical hand warmers can help to melt it, too. If you car is running, put the bottles on the floor next to the heaters. Some people keep a coffee can with a little candle and lighter to melt snow. Any sort of open flame is dangerous and I don’t recommend it, but when you’re stuck, improvise and think! If you’re taking shelter outside of your vehicle (the one with synthetic, flammable upholstery) the coffee can and fire will work.  Any container of snow placed in an above-freezing environment (like inside your car) will eventually melt.  If it doesn't melt, leave it be.  Don't sacrifice your most precious possession of body heat to melt the snow for water. 

Food – Yes, candy is a nice thing to have on hand in case of emergency and it keeps well, but don’t expect to feel satiated after downing 7 Hershey bars and a bag of Tootsie Rolls. In the winter, when your vehicle is less likely to be hot, keep nutrition bars in your car. Many are balanced with protein, carbohydrates, and fat.

Cell Phone Charger – The minute that you feel you could be in the car for a while (whether you’re stuck or just caught in a traffic jam), plug in your phone and start calling someone to let them know where you are. Be as detailed as you can be about your location. Keep your phone charging as long as your car is running. That way if you run out of gas, you have a fully-charged phone.

Extra cold-weather gloves, socks, hat and scarf - If you have attempted to dig yourself out during a snowstorm, your cold-weather accessories may be wet. It is important not to sit with wet clothes in an extremely cold car. Frostbite will develop more rapidly.

Alternate clothing - If you wear pencils skirts and 3" Cole Haans to the office, you can't be out in winter weather without something a little more practical. Throw in stretchy yoga pants (that will fit over whatever you have on), a couple of pairs of socks, and the hoodie! (Or keep your gym bag in the car.)

A warm blanket & an emergency foil blanket – A warm blanket will create loft with pockets of warm air to insulate you. The emergency foil blanket reflects your body’s own long-wave radiation back to you, keeping you warmer.


Chemical Hand Warmers – I recommend the flat pouch that is activated when exposed to air. Most don’t get warm enough to burn, and it’s small, thin size is good for putting in shoes or gloves.


Windshield Scraper & Brush – This should go without saying, but it’s key. I’ve seen people scraping ice off their car with a credit card.


Bag of ice melt – Mine’s small, just a gallon-sized plastic zipper bag. It melts snow, it gives traction.


Small Folding Shovel – A shovel is good for many reasons, but in the snow, you might need to dig snow out from around your tire.


Flashlight & Mirror – The storm could be over after dark, and someone might be out looking for you. The key to being found is contrast and movement. Hear a vehicle driving by? Wave that flashlight. Reflect any nearby light source (street lamp, flood light) quickly to draw attention to yourself.


A Few Tools - Tape, a knife, some plastic bags.  A bucket, can, or bowl with a lid.  (When you gotta go, you gotta go.)  A pencil and pad of paper. If you have kids, some toys or games are important, too.


Stay in your car! - If you run your car for power and warmth, make sure the tail pipe is clear of snow and that you have a front window cracked a bit for fresh air.  If at all possible do not leave your car at all.  If you must leave the car for safety, leave a note about your group and where you intend to go.  Remember that you can survive for days on nothing but water, and even the most desperately lost survivors are usually found within 48-72 hours. You will be found in your car.  Try to stay in your car or remain in the first shelter you find.

Beans, Beans, the Wonderful Fruit...

Photo Credit: Mats Heyman
I cannot help smile as I recall this rhyme that my cousin taught me when were in elementary school.  It must have been ghastly listening to the two of us chanting this amusing verse, but we were right.  Common beans just might be magical as Jack (of legendary beanstalk fame) thought they were.  I've recently fallen in love with these wonderful legumes for their nutritive and "clean eating" properties.  Beans are economical, versatile, shelf stable and SUPER good for you.  When we use dried beans, we also avoid additives like sodium and BPA, and we reduce our carbon footprint by reducing packaging, processing, and shipping.  My kids love them, but my husband doesn't, so I've been carefully collecting varieties of beans and interesting recipes, hoping to come away with a winning combination of meals that my whole family can enjoy while I (silently and inconspicuously) bask in the glory of the money I've saved and food additives I've avoided.  I made a simple lentil dish this week that everyone at my house loved.  I've included that recipe and a few links to other bean-y recipes that we all enjoyed. 

Boston Baked Beans (Here's where I mentioned these before.)
Curried Ham and Mayacoba Bean Salad
Red Beans and Rice

Easy Lentils (serves 6-8)

6 rashers bacon - optional (I call them slices, but was recently informed they are rashers.)
1 medium sweet onion, chopped
2-3 ribs celery, chopped
2 tablespoons olive oil, If you didn't fry the bacon.
2 c lentils (rinsed and sorted - Lentil do not have to be soaked.)
4 c chicken, beef or other broth
2-3 carrots, peeled or sliced (or frozen carrot slices)

Fry bacon until crispy, remove from pan.  Saute onions and celery in bacon grease or olive oil on medium heat for five minutes.  Add lentils and saute an additional five minutes, stirring constantly.  (Add additional olive oil as needed.) Slowly and carefully add broth.  (Lentils may "pop" as you add the liquid.)  Reduce heat and allow beans to simmer for 30 minutes.  Stir in carrots and bacon crumbles and simmer an additional 30 minutes.  Serve with cornbread.

Easy Cornbread (serves 6-8)

1 1/2 cup flour (I use unbleached or whole grain white.)
1 cup corn meal (I use Hodgson Mill, which is whole grain.)
1/4 cup (I sometimes add 1/2 cup to make it very sweet.)
2 teaspoons baking powder (I use aluminum free.)
1/2 teaspoon salt
1 c milk
1/4 cup oil
1 egg (or two egg whites)
1/2 cup frozen corn (optional)

Mix dry ingredients, add wet ingredients, stir in corn kernels.  Pour into greased 8 inch pan.  Bake at 400 for 20-25 minutes.

Functional Friday: Go-Bag Part V - What's Next?

Where should I keep it?
Somewhere clean, dry and convenient to get to in an emergency (Not buried in a closet.) I don't recommend a garage because of the temperature fluctuations.  The basement is fine if it's clean, dry, and easy to get to.  A hall or coat closet might work.  Some families and households have each member store their bag in their own room.  (With kids you'll probably want to oversee this concept.)

But you said I need more than one bag!
That I did.  Keep something at work.  It can certainly be smaller, if you like.  But an emergency is as likely to happen while you're at work, and you want to be ready to stay or go.  A friend of mine tells a funny story about kissing his wife good-bye and going to work knowing that impending flooding would strand him at work for the next two to three days.  When he gets to the part about wading through flood waters to get from his office to the convenience store across the street because he was hungry, I stopped laughing.  He needed a go-bag at work.

My sister called me soon after starting her son at daycare.  In the first weeks after compiling these kits, she had unexpectedly used several items from his daycare and car emergency go-bags.  She needed an extra bottle (when one broke), a jar of strained prunes (You know what that was for.), and the hoodie from the car (during an unexpected cold snap).   She replaced them all immediately, of course, but she was thrilled to be able to solve problems so conveniently.

I have frequently used the extra clothes in my office.  I try to balance the outfit I keep at work.  It needs to be dressy enough that I can get away with wearing it when I spill coffee (or mustard) down my front.  But it needs to be comfortable enough that it's worth changing into in an emergency (like bad weather).

Keep something in the car.  I highlighted a news story last December where hundreds of people were stranded in their cars on icy highways.  Your four wheel drive won't do you any good in a traffic jam.  Once you're stuck in traffic you're there, no matter what you're driving.


When is my go-bag good enough?
Remember the list of risks and likely events you made a few days ago.  If your bags (and their location) suits each one of the risks you identified, then be done,  Go-bags (like any project) can be overwhelming and grow into a monster that you want to get away from.  I constantly tweak my supplies and ideas.  That may make you crazy.  When you're done and you're happy, put it away.  Know it's there when you need it.  (But don't forget to get it out next year to check over.)

This Series' Links
Functional Friday: Go Bag Part I - The Need
Functional Friday: Go Bag Part I - The Purpose
Functional Friday: Go Bag Part I - The Bag
Functional Friday: Go Bag Part I - The Basic Stuff

Functional Friday: Go Bag Part I - What's Next?