Plan ahead to meet emergencies

The key to weathering a hurricane or tropical storm is to be prepared, and that includes stocking an emergency supply of nonperishable food to last at least seven days for each person in your household.

Hawaiian Electric’s free “Handbook for Emergency Preparedness” — available at Oahu City Mill locations or as a download at hawaiianelectric.com — can help you plan ahead with a food supply list, sample menus and recipes, in addition to food safety, electrical safety and other emergency-preparedness information.

In an emergency it’s crucial to fuel your body with high-quality food that provides calories, nutrients and fiber to keep your energy high. Taste is also important, so we’ve assembled some flavor-packed recipes you can make ahead and store in your pantry.

For more recipe ideas, visit hawaiianelectric.com.

Homemade Beef Jerky

• 2 pounds flank steak, thinly sliced

>> Marinade:

• 3/4 cup Worcestershire sauce
• 3/4 cup low-sodium soy sauce
• 1 tablespoon smoked paprika, or to taste
• 1 tablespoon honey, or to taste
• 2 teaspoons freshly ground black pepper
• 1 teaspoon red pepper flakes
• 1 teaspoon garlic powder
• 1 teaspoon onion powder

In large bowl, whisk together marinade ingredients. Add beef to bowl and turn to coat completely. Marinate, covered in refrigerator, 3 hours or overnight.

Heat oven to 175 degrees. Line a baking sheet with foil and cover with a wire rack.

Transfer beef to paper towels to dry. Discard marinade. Arrange slices in single layer on wire rack. Bake until dry and leathery, about 3-4 hours. Cut with scissors into bite-size pieces. Makes about 1-1/2 pounds.

Approximate nutritional analysis, per 1-ounce serving: 60 calories, 2 g fat, 1 g saturated fat, 25 mg cholesterol, 400 mg sodium, 2 g carbohydrate, no fiber, 1 g sugar, 9 g protein

Pickled Pepperoncini

• 4 cups pepperoncini peppers (or other mild green pepper)
• 1-3/4 cups apple cider vinegar
• 2-1/4 cups water
• 2 tablespoons kosher salt
• 1 tablespoon olive oil
• 4 garlic cloves, blanched

Prepare boiling water canner. Heat 2 pint glass preserving jars (plus a 1/2 pint jar for overage) in simmering water until ready to use. Do not boil. Wash lids in warm soapy water and set bands aside.

Wash peppers in cold water; set aside to drain.

In a medium pot on medium-high, bring vinegar, water, salt and olive oil to boil; reduce heat and maintain a gentle boil for 5 minutes.

Drain jars. Evenly distribute garlic in hot jars. Slit each pepper vertically and pack into jars, leaving a half-inch of head space. Pour hot liquid over peppers, allowing slightly more head space. Remove air bubbles and adjust head space, if needed, by adding more hot liquid. Wipe rim and center lid on jar. Apply band until fingertip tight. Process jars in a boiling water canner for 15 minutes.

Remove jars and cool. Check lids for seal after 24 hours. Lids should not flex when center is pressed. Store in cool dark place. Pickles will be ready in 3 weeks. Refrigerate after opening. Makes 2-1/2 pints.

Approximate nutritional analysis, per ounce, drained: 20 calories, 1 g fat, no saturated fat or cholesterol, 350 mg sodium, 2 g carbohydrate, no fiber, sugar or protein

Sun-Dried Tomato Crackers

• 2 cups juice pulp such as tomato, cucumber, carrot or celery
• 1/2 cup ground flax meal
• 1/4 cup sun-dried tomatoes
• 2 tablespoons low-sodium soy sauce
• 1/2 tablespoon black sesame seeds
• 1/2 teaspoon basil
• 1/4 cup water

Put all ingredients except water in food processor and process until finely ground. Slowly add water. Scoop dough onto dehydrator sheets, and spread out with a spatula in large squares about 1/4-inch thick. Score dough with spatula or knife into cracker shapes. Place sheets in dehydrator set at 110 degrees for 4-6 hours. Flip crackers and dehydrate another 4 hours or until desired crunchiness. Makes 18-24 crackers.

Approximate nutritional analysis, per cracker (based on 24 crackers): 20 calories, 1 g fat, no saturated fat or cholesterol, 110 mg sodium, 3 g carbohydrate, 1 g fiber, 1 g sugar, 1 g protein