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RECIPES
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- All recipes are for 2 on easy terrain.
- Weekend hikers, choose the "Low fat" option. Thru-hikers, choose
the "Plus fat"option.
- Double recipes for 2 HUNGRY, hard-working hikers, especially if
they are both male.
- Triple cooking time if you are winter hiking (temperatures below
freezing all day), or if you are at high altitudes (See Life at the Extremes.)
The stats given with each recipe represent % Cal from carbohydrate,
fat and protein, in that order. Thus, 70:10:20 would signify that 70%
of the total Calories are from carbohydrate, 10% from fat, and 20% from protein.
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TABLE OF CONTENTS
OATMEAL & VARIATIONS
Standard: Add 2 C boiling water to
1 C quick or whole oats (NOT instant)
2/3 C powdered dry milk
dash
salt
2 T sugar (brown or granulated)
Stir, cover, turn off stove, and
wait 5 mintues (whether it's for whole or quick oats--honest, it cooks even when
it's 30oF!). You don't need "Instant" oatmeal.
Low fat: Total Calories: 560 70:10:20 98g Carbohydrate 6 g Fat 29g
Protein
Variation 1: add raisins and walnuts (1/4 C each)--the classic
Total Calories: 855 60:25:15 130g Carbohydrate 24g Fat 34g
Protein
Variation 2: dried apricots and sliced almonds (1/4 C each) + 1/2 t
nutmeg
Total Calories: 820 60:23:17 120g Carbohydrate 21g Fat 36g
Protein
Variation 3: 1t cinnamon, 1/4 C dried apple and 1/4 C pecans (you
beginning to get the picture?)
Total Calories: 835 58:27:15 123g Carbohydrate 26g Fat 32g
Protein
What about Variation 4: chocolate chips and walnuts! (1/4C each)
Total Calories: 945 53:33:14 130g Carbohydrate 37g Fat 35g
Protein
Plus fat: add 2T Cremora to the standard recipe
Total Calories: 630 67:15:18 104g Carbohydrate 10g Fat 29g
Protein
Serve with bagel and cream cheese/peanut butter.
P.S. You can do the same variations with instant Cream of Wheat or
instant Grits, etc. The longer-cooking cereals (i.e., regular Grits) won't
"coast"--you do have to cook them as directed.
Try bulgur: soak 1 C bulgur overnight in 1 1/2C cool water,
then just heat in the morning, or add 1 1/2 C boiling hot water to 1 C
bulgur and wait 10 minutes. Add any of the fruit/nut/spice combinations you
like. Bulgur with corn meal makes a hearty combination.
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PASTA VARIATIONS
SPAGHETTI
Heat about 1 1/2 C water to boiling and add to
rehydrated spaghetti sauce (approx. 4"x 8" dried)
mushrooms and
peppers (1/4 C each, dehydrated)
onion (1 T, dehydrated)
ground
beef/turkey (1/4 C, dehydrated)
When the above reach a boil, add 2 packages
Ramen noodles (crushed), making sure there is enough water to just cover the
noodles. (If not, add more water and return to boil). Cover pot, turn off stove,
and wait 5 minutes. Stir once. Wait 3 more minutes. [Make onion soup from the
Ramen flavor packets as an appetizer--just add dried onions + hot water.]
Lower fat: Total Calories: 1320 54:32:14 180g Carbohydrate 48g Fat 48g
Protein
Plus fat: Top with 1/4C Parmesan cheese.
Total Calories: 1410 50:35:15 180g Carbohydrate 54g Fat 56g
Protein
Serve with sourdough bread or fry
bread.
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TUNA-NOODLE CASSEROLE
Stir into 2 C cold water --
1 package dried Cheese Sauce Mix,
1/3 C powdered skim milk
1 6 oz.
can or 1/2 C dehydrated tuna (about 1C rehydrated)
mushrooms and peas (1/4
C each, dehydrated)
Bring to boil, then add 2 packages of Ramen noodles (no
flavor packet), making sure there is enough liquid to cover the noodles. (If
not, add more water and return to boil.) Cover pot, turn off stove and wait 5
minutes. Stir once. Wait 3 more minutes.
Lower fat: Total Calories: 1320 48:25:27 159g Carbohydrate 37g Fat 89g
Protein
Plus fat: Top with 1/2 C crushed chips.
Total Calories: 1490 46:30:24 171g Carbohydrate 49g Fat 91g
Protein
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POTATO VARIATIONS
MASHED POTATOES AND GRAVY
At home, combine 1C dried potato flakes,1/2 C powdered milk,1/4 t salt, 1 T
butter buds
In a second bag, combine 1 pkg. beef gravy mix, 2 T dried onion,
1/4 C dried mushrooms, and 1/4 C dried ground beef
Rehydrate the gravy (mix
+ vegs./meat) by adding at least 1 C cold water (5-10 minutes).
Pour the dry
potato mix into a dish with a tight fitting lid. Add 1 1/4 C boiling water. Stir
briefly, cover, and wait 5 minutes. (Add more hot water if necessary.)
For Gravy, bring rehydrated gravy mix to a boil, stirring constantly.
Lower fat mashed potatoes:
Total Calories: 385 78:4:18 76g Carbohydrate 2g Fat 18g
Protein
Plus fat: add 2T Cremora to the mashed potato mix
Total Calories: 450 72:12:16 82g Carbohydrate 6g Fat 18g
Protein
Gravy: Total Calories: 430 26:44:30 27g Carbohydrate 20g Fat
31g Protein
Serve with carrot-cabbage salad or cooked vegetable.
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POTATO PANCAKES
Prepare mashed potatoes as above (Optional: add 1T dried onion to water
before heating for spicier pancakes).
Stir into slightly cooled mashed
potatoes
1/4 C flour
1/4 C powdered milk
1 t baking powder
dash
of salt and pepper
Form dough into patties, dip in flour or cornmeal and fry
in 2T margarine or oil until crispy, turning at least once. Serve with Mexican
Omelet and Salsa.
Lower fat:
Total Calories: 770 57:29:14 111g Carbohydrate 25g Fat 28g
Protein
Plus fat: add 2 oz. cheddar cheese to the mashed potato mix
Total Calories: 1000 44:39:17 112g Carbohydrate 44g Fat 42g
Protein
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SCALLOPED POTATOES
At home, boil, peel and thin slice (1/4" thick) 4 potatoes. Dehydrate at
130oF for 5-7 hours.
Combine
dried potatoes (approx. 2 C loosely packed),
1/2 C powdered dry milk,
1/3 C grated Parmesan cheese
2 T dried onion
2 T bacos
2 T
flour
2 T Cremora
(Optional: 1/2 t salt and pepper)
Rehydrate with
just enough water to cover potatoes an hour before you plan to eat.
Heat to
boiling, stirring until thickened. Cover and let stand 10 minutes.
Total Calories: 775 60:21:19 116g Carbohydrate 18g Fat 37g
Protein
Serve with fresh fish if you've caught any!
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BASIC STEW
At home,
brown 1 lb ground turkey or 1 1/4 ground beef (drain fat)
1-2 onions,
chopped
2-4 cloves garlic, chopped
1 T salt
After thoroughly
browning meat and draining fat, add
5-6 C water (enough just to cover potatoes and carrots)
4 large
potatoes, scrubbed or peeled, thin sliced (to facilitate even
drying)
6 carrots, scrubbed or peeled, thin sliced
2 bay
leaves, 1/2 t pepper, 1 t allspice
Simmer 45 minutes, then remove bay
leaves.
Stir 1/2 C flour into 1 C water until smooth, then add to stew and stir until
thickened.
Dehydrate at 130oF for 8-12 hours (until leathery).
Package into 4 baggies to make 2 C servings when rehydrated.
Total Calories/2 C serving: 490 45:29:26 54g Carbohydrate 16g Fat
32g Protein
(See Curried
Rice recipe for variations.)
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RICE VARIATIONS
MEXICAN RICE
Pot 1*: add 1 C boiling water to 1C instant rice (Optional: a dash of salt)
Pot 2: Heat to boiling:
beans (1/2 C dehydrated) or corn (1/4 C dehydrated),
onions and
olives (1 T each,dehydrated)
Rehydrated peppers (1/4 C dehydrated)
tomatoes (1/4 Cdehydrated)
chili powder (1-2t)
Low fat: Total
Calories:765 67:20:13 131g Carbohydrate 17g Fat 26g Protein
Plus Fat: add 1/4 C dehydrated ground beef/turkey to bean + Veggie
mix. Top with 1/4 C (2oz.) cheese.
Total Calories: 1280 41:38:21 132g Carbohydrate 54g Fat 67g
Protein
Serve in pockets, or with fry
bread.
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ORIENTAL RICE
Pot 1*: add 1 C boiling water to 1C instant rice (Optional: a dash of salt)
Pot 2: Heat to boiling 1 C water and add:
tofu (1/4 C dehydrated) or dried turkey (1/4 C),
onions (1 T
dehydrated)
Rehydrated peppers (1/4 C dehydrated
sprouts and/or
cabbage (1/4 C dehydrated)
peas and /or broccoli (1/4 C dehydrated)
1
package turkey gravy mix
Low fat: Total Calories: 780 60:27:13 120g
Carbohydrate 24g Fat 27g Protein
Plus fat: Top with 2 oz. (1/4 C) cashews.
Total Calories:1105 49:39:12 138g Carbohydrate 50g Fat 36g
Protein
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SWEET 'N SOUR RICE
Pot 1*: add 1 C boiling water to 1C instant rice (Optional: a dash of salt)
Pot 2: Heat to boiling: 2 T flour in 1/2 C water + 2 T vinegar + 2 T brown
sugar + 1T soy sauce
When the sauce is thickened, add
turkey (1/4 C dehydrated) or tofu (1/4 C),
onions (1 T
dehydrated) Rehydrated peppers (1/4 C dehydrated)
dried pineapple (1/3 C
dehydrated)
1 t ground ginger
Heat to a boil. Serve over rice.
Low fat: Total Calories: 915 71:14:15 168g Carbohydrate 14g Fat 35g
Protein
Plus fat: Top with 1 C chow mein noodles.
Total Calories: 1152 65:22:13 194g Carbohydrate 28g Fat 38g
Protein
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CURRIED RICE
Pot 1*: add 1 C boiling water to 1C instant rice (Optional: a dash of salt)
Pot 2: Heat to boiling:
2 C rehydrated/canned stew (see stew
recipe),
1-2 t curry
Low fat: Total Calories: 925 59:24:17 138g
Carbohydrate 25g Fat 40g Protein
Plus fat: Top with 3 T sunflower seeds.
Total Calories: 1085 51:32:17 142g Carbohydrate 39g Fat 47g
Protein
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LENTILS & RICE
Pot 1*: add 1 C boiling water to 1C instant rice (Optional: a dash of salt)
Pot 2: Heat to boiling: 2C rehydrated lentil/barley soup (1 C dehydrated)
Low fat: Total Calories: 845 68:14:18 145g Carbohydrate 13g Fat 39g
Protein
Plus fat: Top with 2 oz. cheddar cheese.
Total Calories:1075 54:26:20 146g Carbohydrate 31g Fat 53g
Protein
Serve with cheese crackers or fry
bread.
- Make Casseroles from any of the above by just adding all
ingredients to ONE pot.
- Make Soup by just doubling the water for any of the above.
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COUSCOUS VARIATIONS
[Whatever you can do with rice, substitute couscous--less cooking, less
waiting.]
Basic substitution: Add 1 C couscous to 1 1/2 C boiling water.
Remove from heat, cover and let stand for 5-10 minutes.
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CURRY COUSCOUS
Heat 1 1/2 C water to a boil, containing
1 C rehydrated mixed vegetables--your choice
1 t curry or ginger
1 t beef boillon
1 T oil or margarine
When the pot boils, add 1 C
couscous, remove from heat, cover and let stand for 5-10 minutes.
Low fat: Total Calories: 785 68:19:13 129g Carbohydrate 15g Fat 24g
Protein
Plus fat: Top with 3 T sunflowers seeds.
Total Calories: 905 57:30:13 130g Carbohydrate 30g Fat 30g
Protein
Serve with stuffing (follow package directions) or hummus and
crackers.
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VEGETABLES
CARROT-CABBAGE SALAD
20-30 minutes before serving, rehydrate
1/4 C dehydrated shredded carrots
1/4 C dehydrated shredded cabbage
Drain excess moisture (into pot for cooking entree)
1/8 t celery
salt
Before serving, stir in raisins (1/4 C) and oil/vinegar dressing (2T).
Total Calories: 335 55:40:5 50g Carbohydrate 15g Fat 4g
Protein
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CREAM OF WHATEVER (VEGETABLE) CASSEROLE
In 1 1/2 C water rehydrate
broccoli (1/4 C dehydrated)
shredded carrots (1/4 C dehydrated)
(or any other vegetables of your choice)
Stir in 1 (0.6 oz) package
Creamy broccoli soup mix. Bring to a boil, then remove from heat.
Add 1/2 C herb stuffing mix. Toss lightly, cover and let stand 5-10 minutes.
Low fat: Total Calories: 255 69:14:17 49g Carbohydrate 4g Fat 11g
Protein
Plus fat: Add 2 T margarine/oil
Total Calories: 455 40:50:10 49g Carbohydrate 26g Fat 11g Protein
A great source of Vitamin
C, everybody should have some! Colin Fletcher grew them in a plastic baggie.
Mine mildewed. Instead, use a clean nylon stocking. Place a heaping tablespoon
of sprout seeds (alfalfa, mung, radish--whatever you like) in the stocking and
submerge it in a water bottle to soak overnight. Remove the stocking from your
bottle the next morning, rinse and drain the seeds, then place the stocking
in/on your pack through the day. (The seeds need to be exposed to indirect light
a few hours to activate the chlorophyll.) Rinse and drain the seeds three times
daily, dipping the stocking in Giardia-free water to moisten the seeds. They
should be ready to harvest in 4 days.
Calories/1 C radish seeds: 16 1 g Carbohydrate 1g Fat 1g Protein 11
mg Vit.C
Calories/1/2 C mung seeds: 16 3 g Carbohydrate 0g Fat 2g Protein 7
mg Vit.C
Calories/1 C alfalfa seeds: 10 1 g Carbohydrate 0g Fat 1g Protein 3
mg Vit.C
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FUEL INTENSIVE
(But Worth It)
FRY BREAD
At home, package in a ziplock baggie
1 C flour* 1 1/2 t baking powder
1/8 t salt
2 T powdered
milk
(Optional: 1 t sugar)
At camp, stir in 3 T oil/margarine and enough water to make a soft dough
(biscuit-like).
Fry in greased (2 T oil) heated skillet on moderate flame,
turning often to prevent burning.
Dip in sugar/cinnamon or serve plain or
with jelly or syrup.
(To make syrup, heat equal parts brown sugar and
margarine to a boil. Add maple flavoring or vanilla if you happen to have some).
Total Calories: 990 41:53:6 100g Carbohydrate 57g Fat 16g
Protein
*Variation: instead of 1 C of white flour, use 1/2 C wheat flour,
cornmeal or oat flour (blenderized oats) with 1/2 C white flour. Falafel mix may
also be mixed half and half with flour or cornmeal.
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MEXICAN OMELET
Rehydrate 4" x 5" dehydrated salsa torn in strips in
1/3 C water. Add more water, as necessary.
With enough water to cover,
rehydrate
2T each: dried onion, dried mushrooms, dried peppers, dried tomatoes,
dried squash
Drain excess water into measuring cup and add enough water to
make 1 C. Stir in 1/4C powdered eggs, 2T powdered milk and 1T flour.
Saute
vegetables in 1 T oil or margarine, then add omelet mix (Optional: +cheese),
rotating pan and scraping often to prevent burning.
Top with Salsa.
Low fat: Total Calories: 392 35:48:17 33g Carbohydrate 21g Fat 17g
Protein
Plus fat: 2 ox. cheddar cheese added to omelet mix.
Total Calories: 620 22:58:20 33g Carbohydrate 40g Fat 31g
Protein
Serve with hash browns or potato pancakes.
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EGG FOO YUNG
Pot 1: add 1 C boiling water to 1C instant rice (Optional: a dash of salt)
Pot 2: Using enough water to cover, rehydrate
2T each: dried onion, dried cabbage or sprouts, dried carrots
Drain
excess water into measuring cup and add enough water to make 1 C. Stir in 1/4C
powdered eggs and 2T powdered milk.
Saute vegetables in 1 T oil or
margarine, then add omelet mix, rotating pan and scraping often to prevent
burning. Serve with rice. Add soy sauce to taste.
Low fat: Total Calories: 760 53:34:13 100g Carbohydrate 29g Fat 25g
Protein
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DESSERTS
TRAIL BROWNIES
At home: Package together in one baggie
1/2 C crushed graham crackers (or any crushed cookies)
2 T
chopped walnuts
In a separate baggie, combine
1 T powdered milk
2 oz. chocolate chips
At camp: add 2 T
boiling water to the milk/chocolate chip mixture and stir until melted. Quickly
stir in graham cracker/nut mixture and allow to cool. Bet there won't be any
leftovers!
Total Calories: 570 48:46:6 72g Carbohydrate 32g Fat 10g
Protein
Bemis Delight: Add 1 C fresh blueberries (or strawberries or
raspberries) to the above.
Total Calories:650 48:45:7 93g Carbohydrate 33g Fat 11g
Protein
Plus fat: (as if it needs it!) add 1/4 C raisins and 1
Tablespoon of peanut butter.
Total Calories:775 46:46:8 106g Carbohydrate 40g Fat 15g
Protein
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PEANUT BUTTER FUDGE
Stir together
1/4 C softened margarine
1/4 C peanut butter
1 C powdered sugar
1/2 C crushed graham crackers
This is enough for lunch AND dinner treat!
Total Calories: 1405 43:52:5 157g Carbohydrate 84g Fat 18g
Protein
Variation 1: Add 2 oz. raisins.
Total Calories: 1570 50:45:5 201g Carbohydrate 84g Fat 20g
Protein
Variation 2: Add 2 oz. chocolate chips.
Total Calories:1670 43:52:5 193g Carbohydrate 100g Fat 20g
Protein
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FRUIT CRISP
At home, package
1 T instant tapioca,
2 T powdered dry milk
1 T brown sugar
1/2
t cinnamon
1/4 t nutmeg
2 T chopped walnuts, pecans or sliced
almonds
At camp, add the above mix to 1/2 C dehydrated apple leather, torn
in strips (see recipe for "Leather" below) and enough water to cover. Allow to
rehydrate 1 hour (or overnight). (Start with 1 C water. If the applesauce still
has leathery "clumps" after an hour, add more water.)
Heat to boil, stirring
constantly. Add 1 C fresh berries or rehydrated fruit. Stir to thoroughly mix,
then remove from heat.
Sprinkle with 1/2 C granola
or crushed cookie crumbs, cover and let stand 10 minutes.
Total Calories: 724 75:19:6 144g Carbohydrate 15g Fat 10g
Protein
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NO-BAKE GRANOLA BARS
Melt 1 10 oz. package of marshmallows in 1/3 C margarine.
Stir in 6 C
"stuff"--granola,
cold cereal, chips, raisin, nuts--whatever you like best.
Press in 9" x
11" pan, cut in 2.75" x 3" rectangles and wrap in plastic wrap. Makes
12.
NOTE: These will get stale with age, so plan to eat them within 3-4
days.
Calories/bar: 370 57:36:7 57g Carbohydrate 15g Fat 6g
Protein
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NO-BAKE OATMEAL COOKIES
1 1/2 C quick oats
1/4 C instant chocolate drink mix
1/3 C sugar
2 T powdered dry milk
1/4 T salt
Heat 1/4 C water and 2 T margarine
to a boil. Quickly stir in the dry ingredients. Add 2 T peanut butter, shape in
walnut sized balls, then flatten in sugar or your favorite granola.
Makes 12--enough for lunch and dinner.
Total Calories: 1080 77:21:12 200g Carbohydrate 25g Fat 32g
Protein
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RICE PUDDING
Boil 1 C water and stir
in 1 C instant rice
1 t cinnamon
1/4 C dried fruit
1/4 t salt
2 T sugar
Cover and wait 5 minutes.
Total Calories: 610 82:13:15 128g Carbohydrate 9g Fat 8g
Protein
Plus fat: add 1/4 C chopped nuts
Total Calories: 790 63:31:6 133g Carbohydrate 27g Fat 13g
Protein
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AND EVEN BETTER--NO COOK RECIPES
APPLESAUCE or JAM
Tear an 8" x 4" section of apple leather in 1/2"-1"
strips, cover with water (about 1 C), and allow to soak overnight. Stir. (Add
more water if it's too thick, or add less water to make Jam.)
Total Calories: 280 98:1:1 73g Carbohydrate 0.4g Fat 1g
Protein
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FRUIT COMPOTE
Cover any combination of dried fruit/leather with enough water to cover and
let soak overnight.
(Appoximately 1 C fruit to 1 C water.)
For example,
1/2 C dried apricots + 1/2C strawberry-rhubard leather, 1/4 C melon, 1/4 C
pineapple + 1/2 C plum-pear leather.
Total Calories: 440 96:2:2 113g Carbohydrate 1g Fat 3g
Protein
Plus fat: add 1/4 C shredded sweetened coconut and 1/4 C
chopped pecans.
Total Calories: 720 66:31:3 127g Carbohydrate 25g Fat 6g
Protein
(See Fruit leather in Savings.)
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INSTANT PUDDING VARIATIONS
ROCKET FUEL
At home, package together
1/2 package instant chocolate (or vanilla) pudding
1/3 C powdered dry
milk
In camp, dump contents into a dish with a tight-fitting lid, add 1 C
cold water, stir, cover and shake 1minute. Wait 5 minutes.
Total Calories: 300 71:17:12 55g Carbohydrate 6g Fat 9g
Protein
Plus Fat Variation 1: add chocolate chips and walnuts (1/4 C
each) to the mix.
Total Calories: 680 46:45:9 87g Carbohydrate 36g Fat 15g
Protein
Plus Fat Variation 2 ("Rocky Road"): add marshmallows,
choc. chips and walnuts (1/4 C each).
Total Calories: 750 51:41:8 105g Carbohydrate 36g Fat 15g
Protein
Variation 3,4,5 . . . .: your favorite candy chips, crushed graham
crackers or cookies . . .
Total Calories: You figure it out!
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DOUBLE MINT CHOCOLATE PUDDING
At home, package together
1/2 package instant chocolate pudding
1/3 C powdered dry milk
1/4
C mint chocolate chips
During the afternoon, make mint sun tea--put a
mint tea bag in your water bottle. (Don't drink it all!) At camp, dump mix into
a dish with a tight-fitting lid, add 1 C mint tea, stir, cover and shake
1minute. Wait 5 minutes.
Total Calories: 530 62:30:8 82g Carbohydrate 17g Fat 11g
Protein
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UPSIDE-DOWN LEMON PIE
At home, package together
1/2 package instant lemon pudding
1/3 C powdered dry milk
In
another baggie, package
1/2 C crushed Graham crackers (about 8 squares)
In camp, dump mix
into a dish with a tight-fitting lid, add 1 C water, stir, cover and shake
1minute. Wait 5 minutes. Portion into two bowls and top with graham cracker
crumbs.
Total Calories: 510 77:14:9 100g Carbohydrate 8g Fat 12g
Protein
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BAKE AT HOME
MY FAVORITE GRANOLA
Heat 1/2 C (1 stick) margarine and 1/2 C brown sugar to a boil, add 1 T
cinnamon, then stir into
4 C whole rolled oats
2 C crushed wheat or corn flakes
1 C shelled
walnuts
1 C wheat germ
1/3 C sesame seeds
Bake on a large cookie
sheet (15" x 20") at 325o F for 25 minutes, stirring occasionally.
The cereal will crisp up as it cools.
Add 1 lb. raisins or other dried fruit
before serving. Makes 22 servings (1/2 C each).
Total Calories/ 1/2 C: 250 55:36:9 37g Carbohydrate 10g Fat 6g
Protein
Plus 1/4 C milk: 270 55:33:12 40g Carbohydrate 10g Fat 8 g
Protein
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REAL OATMEAL COOKIES
Cream together
1 C butter or margarine
1 C sugar
1 C brown sugar
Add 2 eggs
and 1 teaspoon vanilla
Sift together
1 C flour
1/2 teaspoon salt
1 teaspoon baking powder
1
teaspoon baking soda
1 teaspoon cinnamon
Mix in 2 C blenderized oats +
1 1/2 C quick oats
Add 1 1/2 C raisins and/or 1 1/2 C chopped
walnuts
Shape in large golfballs, place 2" apart on greased cookie sheet.
Bake 8-10 min at 350o. (Do NOT overbake) Makes 4 dozen.
Calories/cookie: 140 50:40:10 19g Carbohydrate 7g Fat 3g
Protein
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MRS. FIELD'S CHOCOLATE CHIP COOKIES
Cream together
1 C butter or margarine
1 C sugar
1 C brown sugar
Add 2 eggs
and 1 teaspoon vanilla
Sift together
2 C flour
1/2 teaspoon salt
1 teaspoon baking powder
1
teaspoon baking soda
Mix in 2 1/4 C blenderized oats
Add 12 oz.
chocolate chips and 1 1/2 C chopped walnuts
Shape in large golfballs, place
2" apart on greased cookie sheet.
Bake 8-10 min at 350o. (Do NOT
overbake) Makes 4 dozen.
Calories/cookie: 220 36:58:6 22g Carbohydrate 16g Fat 3g
Protein
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CHOCOLATE ZUCCHINI MUFFINS
Mix together
3 eggs
1 1/2 C granulated sugar
2/3 C oil
1/3 C applesauce
1 T vanilla
2 C grated zucchini (microwave for 2 minutes for even
better muffins)
Sift in
2 1/2 C white flour
1 t baking powder
1/2 t salt
1 t baking
soda
1 T cinnamon
1/2 C instant chocolate drink mix/cocoa
Bake
in muffin pan or small loaf pans at 375o- 400o F for 15-18
minutes. Makes 14 muffins.
(Store in freezer in ziplock baggie until
departure. They hold together for at least a week on the trail.) These are a
great fat-boosting supplement with cold/hot cereal or fruit.
Calories/muffin: 300 60:35:5 46g Carbohydrate 12g Fat 4g
Protein
Plus fat: stir in 1 C chopped walnuts and 1 C chocolate chips
before baking.
Calories/muffin: 410 50:45:5 55g Carbohydrate 21g Fat 6g Protein
Other great trail muffins/breads: banana nut, cranberry nut, and don't
overlook Fruit Cake! (If your relatives don't give you theirs, buy it on
clearance after Christmas and freeze it.)
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INDESTRUCTIBLE LOGAN BREAD
(Adapted from June Fleming. The Well-Fed
Backpacker.)
Mix together
2/3 C softened margarine
3/4 C unsulfured blackstrap molasses
2/3 C honey
2 C water
1/4 C powdered skim milk
Sift in
2 lbs. (7 C) whole wheat flour
3/4 C brown sugar
1/2 t salt
1 t baking powder
1/2 t ground cinnamon
1/2 t ground
nutmeg
Stir well. Add 1/2 C chopped walnuts and 1 C chopped dried
fruit.
Spread batter evenly on a greased cookie sheet (10" x 14") and bake
at 300oF for 1 hour. Remove from oven, cut into 1" x 7" strips or 2"
x 2" squares. Return to warm oven for about 2 hours to dry, propping oven door
open slightly. (Turn oven temperature to 200oF for the 2 hours.)
Yield 20 strips or 35 squares. Store in ziplock baggies in the freezer. Bread
will keep for weeks on the trail, as long as it stays dry.
Calories/strip: 350 73:21:6 64g Carbohydrate 8g Fat 6g
Protein
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SESAME SEED COOKIES
(Adapted from Claudia Axcell et al., Simple Foods
for the Pack.)
Broil 1 C sesame seeds and 1/2 C shredded sweetened coconut until lightly
toasted, stirring frequently.
Mix together
1/2 C softened butter
1/4 C unsulfured blackstrap molasses
1/4 C
brown sugar
1 t vanilla
2 eggs
Add toasted sesame seeds and
coconut, then
sift together
Stir well. Shape dough into
golfball-sized balls, flatten with a fork, and bake at 325oF for 15
minutes. Makes 24 cookies. (A great way to get your calcium--20 mg/cookie.)
Calories/cookie:140 40:51:9 15g Carbohydrate 8g Fat 3g Protein
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PIZZA POCKETS
Roll out 2 C of your favorite pizza dough ( I prefer sourdough) into a 8" x
12" oblong.
On one half of the dough, spread 1/2 C spaghetti sauce,
sprinkle on 1 C shredded mozarella cheese
and your favorite pizza
toppings (pepperoni, olives, onions . . . ).
Fold the plain half of the
dough over the pizza toppings, forming a 6" x 8" oblong. Press the edges of the
dough together firmly and place on a cookie sheet to rise.
Bake at
350oF for 20-25 minutes. Store in a plastic bag in the freezer until
departure.
This is a relatively high moisture-content food, so eat it early in the trip
to substantially lighten your load. I opt for this as a sandwich alternative
because you can carry it for a week. The bread will mold before the meat and
cheese "sealed" inside go bad, so you can tell by looking if it's still safe to
eat. If mold is growing on it, you waited too long.
Total Calories: 1330 51:34:15 167g Carbohydrate 50g Fat 50g
Protein
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SEVEN SUMMITS BARS
(Adapted from Melissa Gray et al., Cooking the One
Burner Way.)
Pour 1/2 stick (1/4 C) melted margarine in a 9" x 13" baking pan.
Layer
on
1/2 package (1 C) crushed graham crackers
1 C shredded coconut
2 C
chocolate chips (or 1 C choc. chips, 1C butterscotch chips)
1 14 oz.
sweetened condensed milk
3/4 C rolled oats
1 C chopped walnuts
Bake
at 350oF for 20 minutes. (Gently press nuts and oats into hot mixture
before cooling.) Cut into 2" x 3" bars. Freeze until ready to use. Makes 18 high
energy POWER bars.
Total Calories/bar: 275 41:53:6 32g Carbohydrate 16g Fat 4g
Protein
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More IDEAS:
If, after a week on the trail, your crackers or chips have turned to dust,
throw them in to the soup pot for a richer tasting brew.
- Extend soups by adding couscous or rice. They make any soup heartier and
do not require extra cooking time.
No time to cook? Consider:
- pizza pockets (homemade
or store bought, bake them at home and they'll keep for a week)
pita bread and tuna/falafel, cheese, pickles, rehydrated tomatoes and
onions, sprouts-- walnuts will add a welcome crunch and added protein
- cold cereal, rehydrated milk and fruit
compote (don't restrict "breakfast foods" to breakfast)
- muffin or Logan
Bread, fruit (fresh or rehydrated)
- subs made with thin-sliced deli meat dehydrated at home, rehydrated
overnight on the trail
- rehydrated bean dip and chips or crackers
- BLTs -- trail version: bacos/bacon bits, rehydrated tomatoes on English
muffin or pocket
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