FOOD LIST – 2020 Backpacking – Valhalla Traverse, Akshayuk Pass
10 DINNERS EACH
Breakfast
granola (home made – recipe in web site)
powdered milk
coffee (3in1, Starbucks Instant, chocolate)
Lunch
a. fresh vegy’s + hummus (first 1-2 days) carrot, broccoli,
b. WASA, dense breads, cream cheese spread, salami, peanut butter?
c. Powdered soup – Knorr
Dinners
a. Calico Bean Hot Pot (4 dehydrated) + powdered mashed potato
b. Pasta Sauce (carrot, celery, zucchini, mushroom, onion, garlic, dice tomato, tomato sauce + dehydrated ground sausage meat added in camp) + thin spaghetti
c. Hamburger Helper/pasta + dehydrated vegys (onion, garlic, carrot, celery, mushroom, zucchini), hamburger
d. Knorr Sauce/rice + dehydrated vegys (onion, garlic, carrot, celery, mushroom, zucchini), hamburger
Snacks
a. Apple chips. 8 apples make 2 nice bags chips. Cinnamon, nutmeg, vanilla.
b. Vegetable chips. Purple and yellow sweet potatoes. Dehydrate much faster than apple chips.
c. Fruit Cake, Kendals Mint Cake.
d. Currants, raisins, dried fruit (apricots, prunes)
e. Dates, figsa
Drinks (sugar, instant milk)
Coffee – instant
Tea
Hot Chocolate
Lemonade powder
Chocolate Instant Breakfast + milk powder, Protein powder smoothies.
SOME RECIPES
SNACKS
Gorp
Chop 1/2 cup each of almonds, pecans, cashews. Chop 1/2 c each dried cranberry and apricots. Add 1 c currants, 1 c shredded (large flake?) coconut, 1 c large flake rolled oats, 1/2 c ground flax, 1/2 c Rice Krispies, 1/4 c each of pumpkin seeds, sunflower seeds and sesame seeds, Zest of 1 orange, minced.
Melt 24 oz semi-sweet chocolate chips + 18 oz peanut butter chips + 1 tbsp molasses in double boiler
Pour over mixture and mix well. Press onto a cookie sheet. Cool and cut into 2×4 chunks. Wrap in Saran or tin foil. Freeze or store in fridge.
Vegetable Crisps. Pick any of your favourite root vegetables, peel them, slice them very thin using a mandolin and dehydrate. If desired, sprinkle with salt when still damp after slicing. My favourite are sweet potatoes (all 3 varieties). Also try beets, parsnip, carrot, potato, turnip. Over dehydrate to produce crisps.
Apple Crisps. Apple crisps are somewhat similar to apple chips but they aren’t fried, but sliced paper thin and dehydrated to a crispy state. To make apple crisps take 4-6 Royal Gala or Granny Smith apples (1 apple fills one dehydrator tray, 4 apples give a nice sandwich-sized ziploc bag of crisps).
Peel, quarter, core and slice them paperthin using a mandolin (be careful with your finger tips by slowing down as you approach the end). They end up less than a mm thick. Place them in lemon juice. Add vanilla or other extracts. Drain the apples. Place on lined dehydrator trays and sprinkle lightly with cinnamon or cinnamon/nutmeg. Dry the apples at 135°F for 8 to 10 hours, until they are crispy like chips. Let cool and pack in a sturdy airtight container or small ziploc.
Apples are wonderful in savory dishes as well. I often use dried apples in coleslaw and other trail salads, in a wrap with chicken, or I use fresh apples in recipes like this one and then dehydrate the whole dish.
Other Fruit: Fruit leather, raisins, currants, dried fruit (apricots, plums, berries)
GRANOLA
The following are suggestions. Individualize according to personal preferences.
10c Old Fashioned rolled oats
1-3 c rolled or flaked rye, wheat or barley
1-2 c wheat bran (great as bowel stimulant)
½ – 1 c ground flax
½ c Quinoa (uncooked) for crunch
½ c each nuts: pecans, almonds, cashews, hazelnuts, walnuts, mixed nuts
½ c each raw seeds: pumpkin seeds, sunflower, sesame seeds
1 c coconut big flakes
1-2 tsp salt
1 tsp vanilla or maple extract
??Spices: cinnamon, ginger, nutmeg, or cardamom, even savory herbs like rosemary
Mix well and add
1 c oil – melted coconut oil (may be best), canola (neutral flavor), olive oil (more bitter)
Egg white (whisk in small bowl until foamy) – for a lighter, healthier granola, helps bind the ingredients and makes it crispy.
1 c honey (heat in a microwave first to make it easy to mix in) or maple syrup, Chocolate: ¼ c cocoa powder
Bake oven at 300° until right texture. I use a large soup pot that can go in the oven, stir every half hour till done, (most people cook on a cookie sheet at 300 for 45 minutes. To chunk it up, don’t stir while baking, when cooled break it into chunks) then after baking and cooled down,
Add
Dried fruit 1 c: currants, cranberries, dried apricots, goji berries, dried figs, apples, pineapple, mango, raisins, , cherries, blueberries (chop larger pieces up). I personally like cranberries and currants
Citrus zest: lemon, lime or grapefruit
PEPPERONI AND CHEESE QUESADILLA Serves 1
2 tbsp tomato sauce
1 tsp olive oil
1 medium-size wheat flour tortilla
1 handful (about 50g/1.76oz) grated cheddar cheese
6–8 slices shelf-stable pepperoni
In camp: Heat the olive oil in a frying pan. Put tortilla in and reduce heat to medium. Fry on one side, then turn and smear with tomato sauce. Sprinkle with cheese. Cook until cheese is melted, then top with pepperoni. Fold tortilla in half, remove from pan, and cut into wedges.
SOUP WITH HEMP SEEDS Serves 2-4
Ingredients: Canned or packaged soup of choice (I recommend Imagine Brand Soups), ½ cup hemp seeds, 1 cup cooked quinoa, pepper, cumin
Directions: Heat up soup (at campsite). Mix in cooked quinoa and hemp seeds. Add cumin and pepper
DINNERS
1. Hot Pot
Great with instant mashed potatoes. This is my best meal. Make at home as a casserole and dehydrate.
Brown 1 lb hamburger, remove and place in large casserole dish. Cut ½ lb bacon into ¾ inch pieces and fry. Using a slotted spoon remove from the fat and add to the casserole. In the bacon fat, sauté 1 medium onion ch, I green pepper ch, 1 red pepper ch, 1 jalopeno diced and 3 cloves of garlic minced.
Add to casserole.
Add 1 can kidney beans, 1 can black beans and 1 can of another kind of bean (lima, black eyed peas, broad beans or your choice), ½ c ketchup, ½ c dark brown sugar, 2 tbsp mustard and 1 cup vegetable broth. Season and stir it all together.
Bake uncovered in oven 50 minutes at 350. Dehydrate (one serving per sheet) on leather sheets. Place in sandwich bags and store in freezer (because of the fat).
2. Pasta Sauce
Saute garlic, onion, diced carrot, diced celery, zucchini thinly sliced, mushrooms, jalopeno or Serrano pepper minced. Add handful each chopped fresh basil, parsley, oregano. Add 30 oz can diced tomatoes, 1 can tomato paste, 1 tsp salt. Simmer one hour. Dehydrate 1c servings. Store in Ziploc bag. Rehydrate with dehydrated hamburger or spicy Italian sausage meat
Dehydrate hamburger or Italian sausage meat. (needs to be stored separately in freezer so it will not spoil. Store in ¼ pound portions). Rehydrate as above with pasta sauce.
Serve with thin spaghetti. Parmesan cheese.
3. Chili Con Carne with Chocolate
Why add chocolate to chili? The taste will be unrecognizable. But somehow, mysteriously, chocolate adds depth and smoothness to chili. It blends and melds the chili spices together to add a sort of umami flavor.
2 tbsp vegetable oil
1 large onion, diced
½ bunch celery, diced
2 greeen peppers, diced
2½ lb ground beef
2 tbsp chili powder, 1 tbsp cumin, 2 tsp pepper, 2 tsp salt, 2 tsp onion powder
2 tablespoons unsweetened cocoa powder
1 – 28 oz can kidney beans
2 – 28 oz cans diced tomatoes
1 small tin tomato paste
¼ c brown sugar
¼ c apple cider vinegar
Heat oil and brown hamburger, drain and set aside. Add oil, sauté onion for few minutes. Add garlic, celery, and green peppers and sauté 5-8 minutes. Add all spices and cocoa and stir well. Add beef, beans, tomatoes, tomato paste, brown sugar and vinegar. Boil and then simmer for 1 hour.
Serve with grated cheddar cheese, as chili fries, or in a burrito (flour tortilla, chili, grated cheese, rice, sour cream, black olives, green onions, salsa).
Other potential ingredients to spice up chili; Worcestershire Sauce, Coffee or Espresso Powder, Sweet Spices, Peanut Butter, Molasses, Marmite or Vegemite.
4. Knorr One Skillet Meals
There are at least 5 types all with brown rice and quinoa as base: Spicy Chipotle Chicken (below but with sausage meat, mushrooms, no corn), Steak & Peppers. Use ground meat if dehydrating. Use vegetables to suit as don’t have to follow the recipe on the package.
Chipotle Sausage, Rice & Quinoa Serves two
Uses Spicy Chipotle Chicken, Brown Rice and Quinoa Knorr One Skillet Meals as the base seasoning/rice/quinoa.
At Home: Saute 1 lb Johnstone Hot Italian Sausage Meat 375gm till just barely brown. Remove and keep separate (if eating soon, can retain the oil from sautéing)
Saute 2 cloves garlic, 1 cup onion ch., ½ green pepper ch., 1 c thinly sliced mushrooms, 1 serrano pepper, 1 c kernel corn.
Combine and dehydrate. Store in 2 separate ziploc bags. Label
In Camp: Rehydrate vegys/sausage meat in Loctite box at lunch.
Combine 2 c water and contents of package. Bring to a boil, then simmer covered for 20 minutes. Add rehydrated vegys and sausage meat. Heat for 2 minutes. Serve.
5. Lasagne Hamburger Helper Serves 2
At Home: Brown 1 lb ground beef or Hot Italian Sausage Meat till just barely brown (it will cook some in the dehydrator). Set aside.
Saute 2 cloves garlic, 1cup onion ch., ½ green pepper ch., 1 c thinly sliced mushrooms, 1 serrano pepper minced.
Combine the browned beef with the vegetables and dehydrate in two portions. Store in separate Ziploc bags. Label.
In Camp: Rehydrate contents of bag in Loctite box at lunch.
Boil 3¼ c water. Stir in Hamburger Helper sauce mix and dissolve. Stir in pasta. Boil, reduce heat, cover and simmer ~10 minutes stirring occasionally until pasta is tender. Serve.
6. Hamburger / Rice Skillet
At Home: Brown minimally 1 lb hamburger or hot Italian sausage meat. Set aside.
Saute 2 cloves garlic minced, 1 cup onion, chopped peppers, mushrooms. Season with curry powder or curry paste, salt and pepper. Dehydrate. Combine with dehydrated meat, bag in two portions and label.
In Camp: Rehydrate contents of bag in Loctite box at lunch.
Cook ¾c minute rice. Combine with vegetables and meat in skillet and cover bottom evenly. Add slices of cheese, melt and serve.
