RECIPES

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.

TABLE OF CONTENTS
ENTREES
Couscous Variations
Egg Foo Yung
Fry Bread
Granola
Oatmeal Variations
Omelet, Mexican
Pizza Pockets
Potato Variations
Rice Variations
Spaghetti
Stew
Tuna Noodle Casserole
Vegetables
More Ideas

DESSERTS
Applesauce / Jam
Brownies, Trail
Chocolate Chip Cookies
Chocolate Zucchini Muffins
Fruit Compote
Fruit Crisp
Granola Bars
Logan Bread
Oatmeal Cookies (no bake)
Peanut Butter Fudge
Pudding Variations
Rice Pudding
Sesame Seed Cookies
Seven Summits Bars

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 longercooking cereals (i.e., regular Grits) won't "coast"--you do have to cook them as directed.
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.

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.
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

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: 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.
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
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!
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.)

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.
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
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
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
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.

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.
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.

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
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
SPROUTS
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
Return to Table of Contents

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.
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.
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

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
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
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
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
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
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

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
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.)

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!
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
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

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 fat: 1/4 C milk: 270 55:33:12 40g Carbohydrate 10g Fat 8 g Protein
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
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
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.)

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
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
2 1/4 C flour
1/2 t salt
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
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
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

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
Return to Index Page

SAVING FUEL, MONEY, AND TIME

SAVING FUEL
1. Save Fuel and Time: Rehydrate on the trail.
Start rehydrating your dehydrated foods about 1 hour before dinner time. A wide-mouthed container
with lid (eg., a plastic peanut butter jar or Tupperware-type bowl) supports the plastic baggie filled with
enough water to cover the contents of whatever is in the bag. The sandwich baggies get "dirty", not the
jar, so only the dirty baggie goes into the ziplock trash bag.
2. Save Fuel: Don't simmer.
To cook oatmeal, ramen, couscous, instant rice, soups, or to simply rehydrate any food, bring water to a
boil, add food, cover then turn the stove off. Let the pot sit for the recommended time. The contents do
indeed simmer for at least 5 minutes (in 60o weather). Even in cold weather (30o), whole/quick oats
(and, of course, instant) will cook in a covered pan if you just add boiling water and allow it to stand 5
-10 minutes.
3. Save Fuel: Choose the right cook kit.
Water will heat faster in a shallow broad pan, than in a narrow, tall pot. To further improve fuel

efficiency, paint the outside of your pots with flat-black stove paint and use a windscreen. Use a fuel
exchanger only if the fuel bottle is separate from your stove--check manufacturer's instructions. Don't
carry more cook kit than you need, but do take the lid. It saves its weight daily in efficient use of fuel.
Get a cook kit that is slightly larger than your stove top.
Use plastic containers with tight fitting lids for dishes, rather than the metal plates supplied with the
cook kits. You can use them as serving bowls, they retain heat longer with the lid, and they make great
mixing bowls, especially for foods like mashed potatoes or "Rocket Fuel" (see Pudding Variations in
Recipes). For cold weather, insulated cups are well worth their weight.
4. Save Fuel: use No-cook/instant Foods.
Instant pudding, instant mashed potatoes, Minute rice (not instant rice), Ramen rather than spaghetti,
instant soups. Walk through the grocery aisles with an open mind, especially in the "ethnic foods"
sections. Dehydrate your own favorites.

SAVING MONEY - SAVING TIME:

TIPS ON DEHYDRATING
Commercial Dehydrators are well worth the investment if you spend significant time in the wilderness.
Unfortunately, dehydrating reduces Vitamin C content, so take a supplement (see Vitamins).
1. To save money, dehydrate foods when they are in season.
Roots and fruits in the autumn (carrots, potatoes, apples, and pears),
flowers and shoots in the spring (broccoli, asparagus),
and berries in between (and squash and tomatoes and peppers . . . ).
DO NOT dehydrate onions. Its not worth the complaints regarding the odor of the house and all thats
in it. Buy dehydrated onions.
2. To save time and (your) energy, dehydrate frozen vegetables, canned stews/chili/meats.
Another quick 'n easy idea: dehydrate thin sliced deli meat (low fat ham, turkey, chicken or beef).
3. Saving Money: make your own Fruit leather.
Even without a dehydrator, you can make fruit leather from any fruit with any stove. Wash and peel
fruit, heat to a boil with or without sugar, according to your taste. (No sugar is necessary, but tart fruits
may appeal to you more with sugar added. For a natural sugar alternative, just combine high sugar
fruits with tart fruit, such as strawberries with rhubarb or peaches with plums.) Simmer for 10 minutes,
then pour on plastic wrap-covered cookie sheets. Spread to 1/4" thickness. Dry in a warm oven (135150oF) until leathery, (6-20 hours, depending on how full your oven is). Crack the oven a bit to allow
the moisture to escape. If you have a gas stove, the pilot light provides enough heat to keep your oven
at a reasonable temperature. Electric stoves require more watching, since they generally heat erratically,
which may cause the fruit leather to dry unevenly. To prevent scorching the leather, remove strips of
fruit as it dries (generally along the edge first). Allow to cool, then store in ziplock baggies. Freeze for
future use, or store in airtight bucket.
4. Saving Money: Buy Ready-Made or Dry It Yourself?
It depends on how much you have to pay for your produce, and how much leisure time you have.
Drying your (or your neighbor's) abundant FREE zucchini harvest is always a good bargain. But drying
food you have to pay top dollar for does not make good economic sense. Appreciate that dried
vegetables have lost about 75-90% water, so less than 1/4 "solid" remains; dried fruits have lost about
50-70% their water. Adjust the price accordingly.
* I dry to the "crispy" stage, so fruit is about 10% water, and vegetables are less than 5% water.

Table 12. FOOD SAFETY

FOODS THAT KEEP
FOODS THAT DON'T
anything dried (cereals, fruits/vegs)
any food that you normally refrigerate
mustard, oil, vinegar, syrup
mayonnaise, after opening
margarine, peanut butter, jelly
butter
wax-coated hard cheeses
soft cheeses
crackers, chips
bagels, pita (mold after about a week)
dried eggs
raw eggs never, boiled eggs for a few days
powdered milk
liquid milk never, yogurt for a few days
MORE ON SAVING TIME: AT HOME
1. Saving Time: Combine ingredients at Home
Get everything together but the water. For example, to make "Rocket Fuel" (See Pudding Variations in
Recipes), measure out the 2 oz. instant chocolate pudding, 1/3 C powdered milk and handful of
walnuts/chocolate chips into one baggie before you leave home. A bit of tape on a sandwich bag will
keep it adequately sealed for hundreds of miles on the trail if it's tucked snuggly in a second ziplock
baggie. Write cooking instructions on the baggie, or insert a recipe into the bag, if you need one.
Further Benefit: Repackaging will save you a garbage can full of trash on the trail.
2. Saving Time: Get organized.
Experts debate which is better--The 3 Bag Method or the Series Method.
The Three Bag: put all your breakfasts together in one bag; all your lunches and snacks in a second
bag (preferably a different color or shape); all your dinners in a third bag.
Series Method: All one day's supply of food in 1 bag, second day's food in another bag, and so on.
Whichever suits you, LABEL bags, preferably with indelible marker, including cooking instructions
(eg. "Rice-1C Hot Water" tells me to add 1C boiling water to the contents of the bag). I stack the
sandwich bags of food into the ziplock bag in the order I intend to use them, one ziplock for breakfast
cereals, one for soups, one for desserts, etc. Crackers, peanut butter and snacks go on the top of the
pack or in the pockets for ready access.

Miscellaneous: CLEAN UP
1. Drink your dishwater. Of course, you don't use soap in the "dishwater". Simply pour a mouthful of
water into the cup/bowl containing a remnant of oatmeal, pudding or casserole, swirl and drink. Soap is
generally not necessary, since its purpose is to remove grease. How much grease do you use to fix your
oatmeal? Probably none.
2. Use a stick, sand, or a penny for a scouring pad, rather than carry a foul-smelling, bear-attracting
dishrag with you for days on the trail. Discard the stick or sand well away from the campsite and from
water sources (i.e., 200 feet). To make cleanup easier, buy a cook kit that has no ridges on the bottom
of pans as they are hard to clean.
3. Reduce your trash. I recycle my plastic bags, separating "clean" used sandwich bags from dirty
plastic sandwich baggies (eg., the baggies in which I've rehydrated spaghetti sauce or turkey-vegetable
gravy). The dirty bag gets thrown away at journey's end. The "clean" plastic bags get washed and
recycled when I return to the comforts of home (the bags that just held instant pudding mix or oatmeal).
Because the bags are recycled over and over, it pays to buy Heavy Duty freezer bags. Remember to
keep all used baggies (and toothpaste, deodorant, etc.) in the food bag, properly hung to prevent
marauders during the night.