Traveling Lite,
But Well, on the Trail
Get off your duff and get on the trail, road or river. That's the best
prescription a doctor can give a Baby Boomer male or female. We know we need
to exercise more and eat smarter. Hips and thighs revealed to the world in all
their Spandex-wrapped glory bring an enlightened knowledge of the
forehead-slapping, cringing sort.
In that blinding moment of revelation, we know we need to get the old internal
fires burning hotter to melt off the lard and tighten up the muscles we've
ignored in our quest for success. We know that no matter how hard we try, that
last five. . . or fifteen pounds. . . will be impossible to lose simply by
wishing. We know that we have to get fit or stay fat.
Full of new resolve, we rush off to the local outfitter and drop some Ben
Franklins on the latest gear. Then we plan a trip. Just a few short days in
the country. And, of course, we have to go to the store to shop for food for
the weekend. Something easy. . . something tasty. . . something probably
loaded with fat and sodium.
That's the contradiction in the crusade to get trim. We're all pretty good
about cutting fat out of the meals we eat at home, but the moment we head
outside, our conviction evaporates. Maybe we think it's too hard to cook
lighter on the trail. Maybe we are unconsciously compensating for the hard
work of kayaking by "treating" ourselves. Maybe we are rationalizing by
saying, "I'll burn it off." Or, maybe we just don't know any better.
Whatever the reasons, you're sure to sabotage your best efforts to firm up
through exercise and hard work by eating the wrong foods.
Dietitians will start you on the road to better eating by reducing calories
and by limiting your fat calories (one gram of fat contains nine calories) to
less than 30% of that total. That's smart, whether you need to lose weight or
not. But, if you want to drop a few pounds, you have to cut your fat intake
even further and increase your exercise regimen. People of the human
persuasion require about 12 calories per day per pound to maintain weight. So,
if you weigh 150 pounds, you'll need about 1,800 calories.
But, if 140 pounds and not 150 is your healthiest weight, you should do two
things. First, take in the same amount of calories you would if you weighed
140 pounds. Using the aforementioned calculation (12 x 140), you would have to
take in 1,680 calories instead of 1,800. If you took in only 1,300, you'd lose
weight faster, right? Not likely. You're dealing with a case of the
unconscious mind over matter.
Current research indicates that even if you have decided that 140 pounds is
your healthiest weight, taking in fewer than 1,680 calories may be
misinterpreted. Your survival centers will conclude that you are starving.
Your body, heedless of well-intentioned weight loss efforts, will then slow
your metabolism to conserve calories. The wisest rule is to consume the ideal
amount of calories every day.
Second, break out those 1,680 calories in such a way as to get 20% or less of
them from fat. That would mean, for this example, you would get 336 calories
from fat (1,680 x 0.20). 336 calories ö 9 calories per gram, or 37 fat grams.
Both authors are examples of exactly how well this system works. You'll get
enough calories so your body will not think it's starving, and you'll reduce
your fat intake to a very healthy level.
One word of caution: Do as we did. Make an appointment with your doctor or
health care professional. Discuss your goals and plans with them. Chances are
excellent they will applaud your decision and assist you in attaining your
goal. Your physician knows your health history and can make the proper call.
Don't let any book be the last word. Include your doctor in the
decision-making process.
Let's be clear about one thing, though, before we go any further. We are not
suggesting that you go out "mudding" it with the expressed intent of losing
weight over the weekend instead of losing it all week. Deprivation dieting is
probably more foolhardy on the trail than at home because you are demanding a
lot more of your body. There is no way you will have an enjoyable outdoor
experience if you are hungry, worn out or just plain sore.
The 2,500 Calorie Dilemma
Men may need 2,500-or-more calories a day to maintain an energy level
consistent with increased activity demanded by hearty trekking. Women require
somewhat less, but still much more than they regularly take in. You also want
to remain consistent with the dietary philosophy you have established within
your daily life. If you are low-fat at home, you want to remain low-fat on the
trail.
But, reality checks in if you go overboard to eliminate the spare tire. A
35-pound pack will weigh a lot more on Sunday if you've starved yourself on
Saturday.
That's because activities like hiking, cycling, canoeing and kayaking go
beyond fun and actually become work_ work for the body on a level that exceeds
appropriate energy depletion to promote weight loss. Work that makes you ache.
Work that leaves muscles calling out for replacement protein and new fuel.
You have to walk a fine line between getting trim and getting sick. Don't cut
calories and radically increase the exercise load at the same time. . .
especially on a trek. Personal experience shows that lugging a canoe and a
30-pound Duluth pack over a 100-rod portage will contribute to weight loss
even with 1,000 calories taken in at each meal. If you hold your intake to
2,000 or 2,500 over the day, you may discover a pleasingly significant
reduction in waist and thigh lines.
We've all been around this type of "outdoorsman." You know, the one who buys a
six-pack, some cold cuts and bread, and he's ready for the road! True, you can
pick up 2,500 calories by eating five bologna sandwiches (yuk!) in a day.
Bologna Sandwich
Item Total Cal/Fat Fat/Serving Calories/Ser
ving
Meat x 3 270/24 8 grams 90 (slice)
Bread 160/2 1 gram 80 (slice)
Miracle Whip 70/7 7 grams 70 (1 tbsp)
Grand Total 500/33
If you somehow ate nearly a pound of bologna, you would manage to generate
1,485 calories from fat...60% of your daily calorie demand. A chest-clutcher,
for sure! It's even worse when you figure that of the bologna's 120 grams of
fat, 50 grams are derived from saturated fat. Saturated fat has been linked to
many health problems. Why foul up a good thing with a meal dripping in grease?
On the other hand, you could create a wonderful calorie-packed meal that is
also worthy of the "low-fat" label. According to the federal Food and Drug
Administration, such a meal generates 30% or fewer of its total calories from
fat. Look at this sample recipe.
Primary Poulet & Pasta
skinless boneless chicken breast (about 4 oz.), cut into chunks
1 tablespoon olive oil
1 lemon, juiced
1/4 teaspoon dried basil, oregano, black pepper and garlic powder
salt to taste (optional)
1 medium sweet green pepper, diced
1 medium sweet red pepper, diced
1 carrot, peeled and diced cup baby spring peas
1 cup precooked macaroni
1 tablespoon grated Parmesan cheese
In a bowl, mix oil, spices, salt and pepper and lemon juice. Add chicken and
stir together. Cover and let sit for ten minutes. Over medium flame, heat pot
and place chicken in to brown and cook. Tend regularly to avoid burning.
Reserve marinade. When chicken is white throughout (10 to 15 minutes), add oil
and spices to pan. Put all vegetables in the pot and saute for two to three
minutes only. Add macaroni and warm for one minute more. Remove from heat and
add cheese. Toss to mix.
All told, including prep time, this dish takes about 35 to 45 minutes to make
in one pan. A lot more appetizing than mystery meat on bread. And a lot better
for you. How much better? Let's look at the numbers and see.
Primary Poulet & Pasta
Item Calories Fat (grams)
1 medium green pepper 13 0.1
1 medium red pepper 19 0.1
1 medium carrot 25 0.1
1 cup baby peas 58 0.1
2 teaspoons olive oil 83 9.0 (1.2 saturated)
1 C Cooked Macaroni 220 0.9
1/2 chicken breast 124 1.6 (0.4 saturated)
1 Tbsp Parmesan cheese 13.4 1.5 (0.1 saturated)
Total 565
Remember that these are ideal figures and could vary somewhat depending upon
raw materials. Talk about some good eating, though! Only 21.3% of this dish's
565 calories (13.4 grams x 9 car/gram = 120.6 calories) come from fat. You are
getting 65 more calories than a bologna sandwich with 19.6 fewer grams of fat!
By comparison, a one cup serving of a freeze-dried rice and chicken entree
weighs in at just 400 calories of which 29.3% of the calories come from fat.
You can max a Primary Poulet meal at more than 800 calories by adding two
slices of bread (140 calories, 2 grams fat) and an apple (81 calories, 0.5
grams fat). Overall, you'll get 18.2% of your calories from fat. Do that three
times a day (2,400 calories and 47.7 fat grams total) and you'll really be
ready to travel. We wouldn't call that deprivation dining would you?
----------------------
One for the Pot
Simple, No-Mess Backcountry Recipes
by Teresa Marrone Northern Trails Press
One of my favorite at-home weekend activities is spending all day in the
kitchen, preparing an elaborate meal. The only problem is that afterward, my
kitchen usually looks like a hurricane went through: pots, pans, and bowls
litter every square inch of counter space.
That's all well and good in a home setting; after all, why have all those
dishes if you never use them?! However, at camp I have a much smaller arsenal
of cookware at my disposal. Yet I've learned to make some pretty outstanding
meals using minimal cookware...often, just one pot.
Actually, one-pot cooking at camp isn't anything new. Everyone's heard about
delicious stews, chili and roasts cooked in a cast-iron Dutch oven by
characters as diverse as turn-of-the-century cattle-drive "cookies," to modern
minivan campers enjoying a leisurely weekend getaway. However, as satisfying
and hearty as Dutch-oven meals are, this style of cooking is not suited to
many camp-cooking situations. The pots are heavy, and cooking times long for
these slow-simmered meals-in-a-pot. And an actual campfire is almost a
necessity; it's pretty hard to balance that 12-pound pot on a one-burner
backpacking stove!
So what's a canoeist, backpacker or other lightweight camper to do? One
solution is freeze-dried pre-packaged meals. The downside is that these are
expensive, and often the portions are too small for active campers. Seasonings
and ingredients may not match personal tastes. And while freeze-dried meals
overall have gotten better, there are still quite a few out there that are
little better than bland, textureless, unidentifiable glop.
You might be surprised at how easy it is to pack your own lightweight one-pot
camping meals. Many ingredients are readily available at the grocery store.
For example, boxed potato dinners can be the starting point for a wonderful
goulash. Dried sauce mixes enliven rice or quick-cooking lentils. Sun-dried
tomatoes, dried exotic mushrooms, and dried vegetable mixes can help satisfy
the most discriminating palate. Add in home-dried vegetables, sauces, and
fruits, and the possibilities for exciting one-pot meals are endless.
Here two lightweight easy-to-pack, easy-to-cook one-pot meals to get you
started. Both use ingredients that are readily available at the grocery store
or camping store. Try these on your next camping trip. Then, experiment with
different combinations to create your own one-pot masterpieces.
Easy One-Pot Goulash
At home, combine in freezer-weight quart plastic zipper bag:
ùOne 1-ounce package freeze-dried diced beef (available at camping stores)
ù1-1/2 cups dried potato slices (from a boxed potato side dish like Au Gratin
Potatoes)
ù1/4 cup lentils
ù4 sun-dried tomato halves, cut into 1/2" pieces
ù1/2 package dried spring vegetable soup mix (I use Knorr brand)
ù1 tablespoon dehydrated onion flakes (from the spice aisle at the
supermarket)
At camp: Boil 1-3/4 cups water in medium pot. Stir in mix. Cover; remove from
heat and allow to stand 15 minutes (this helps re-hydrate the ingredients
without using fuel). Return to boiling. Reduce heat and simmer, stirring
occasionally, until the potatoes are tender, about 15 minutes. 2 or 3
servings.
One-Pot Mushroom Spaghetti
At home, combine in freezer-weight half-gallon zipper bag:
ù1 cup dried mushroom pieces and slices, mixed varieties if possible
ù1/4 cup dried diced green bell pepper (from the spice aisle at the
supermarket)
ù3 tablespoons dried onion flakes (from the spice aisle at the supermarket)
ù1 envelope (1-1/8 ounces) dried spaghetti sauce mix
ù1/2 teaspoon garlic powder
ù1/2 teaspoon salt
ù3 cups thin, flat spinach noodles
Carry separately to camp: Parmesan cheese
At camp: Boil 4 cups water in medium pot. Add mix. Cook, stirring frequently,
about 5 minutes; if noodles are sticking too much, add a little additional
water. Cover pot and remove from heat; let stand 5 minutes, or until noodles
are tender. Stir well, and sprinkle with Parmesan cheese before serving. 2 or
3 servings.
Breakfast of Camp-ions!
Nutritional studies tell us that breakfast is the most important meal of the
day, and nowhere is this more true than in the back country. The energy boost
provided by a good breakfast will keep you going throughout the morning
without fatigue, cramps, or loss of energy.
Whole grains and fruits are rich in complex carbohydrates, which are the most
important component of a good camp breakfast. Fresh fruits can often be
foraged near camp; it's hard to beat a bowlful of fresh blueberries,
strawberries or raspberries, topped with yogurt and sprinkled with granola.
Wild berries are generally smaller than their domestic counterparts, but what
they lack in size, they make up for in flavor. If your group includes
children, you might assign them the task of berry picking as part of the
morning routine; kids' small fingers and nimble knees make berry picking
easier. (Be sure that the kids know what they're looking for, and that they
don't stray too far from camp; an adult should accompany them and perhaps
carry the berry pail!)
If berries are out of season or unavailable in your location, you can make
delicious stewed fruit compotes from dried fruit available at the supermarket
or health-food store. Simply soak dried fruit in enough boiling water to cover
(try a mixture of dried peaches and strawberries for a new taste sensation),
letting the mixture stand while you get other dishes ready. Add a bit of sugar
to taste if necessary. Serve over pancakes or French toast for a delicious
change of pace. Oranges are bulky but travel well; tuck a few into the bottom
of the food pack for instant morning sunshine. Apples are another good choice
for the pack, and make a quick, easy breakfast when accompanied by bread and
cheese (try a bagel and some sharp cheddar with your apple).
Here are two great breakfast recipes written specifically for campers:
Banana-Buttermilk Pancakes (Makes about 8 pancakes)
Home packing/preparation:
1/2 cup dried banana slices (available at supermarkets or health-food stores).
In food processor or blender, chop banana slices until the largest chunks are
no larger than corn kernels. Place in a small plastic bag and seal with a
twist-tie. Combine in a quart plastic zipper bag:
3/4 cup all-purpose flour
1/4 cup powdered egg
2 tablespoons dry buttermilk powder (available at supermarkets or health-food
stores)
2 teaspoons sugar
1/2 teaspoon baking powder
1/4 teaspoon nutmeg
The small sealed bag with the chopped banana
At camp:
In small pan, Combine chopped banana with 3/4 cup water. *** Bring to a
boil.*** Cook, stirring frequently, until mixture thickens to the consistency
of oatmeal, about 5 minutes. *** Remove from heat; let stand for 5 or 10
minutes. *** Stir in 1/2 cup cold water. *** Combine banana mixture with dry
ingredients in a bowl; stir just until moist. If batter is too thick, add a
little additional water. *** Pour batter by scant 1/4 cupfuls onto hot,
lightly greased griddle or frying pan; when surface begins to bubble, flip and
cook second side. *** Serve with syrup, jam or Maple-Stewed Apples (below).
Maple-Stewed Apples
(Variable servings)
This simple recipe can be easily adapted to the number of campers in your
group. Serve over pancakes, hot cereal, or French toast; or as a side dish
with eggs, bacon and toast or biscuits.
Carry separately:
Dried apple slices or cut-up slices (1 cup for 3 servings)
Maple syrup (1 tablespoon for 3 servings)
Butter, optional (1-1/2 teaspoons for 3 servings)
At camp:
Measure the amount of apples you want to prepare, then bring half that measure
of water to a boil (for example, use 1/2 cup water for 1 cup dried apple
slices). *** Add the dried apples. *** Add maple syrup, in the approximate
ratio of 1 tablespoon syrup per cup of dried apples. *** Return to boiling.
*** Reduce heat; simmer, stirring occasionally, for about 3 minutes. *** Cover
and remove from heat. *** Let stand 5 or 10 minutes. *** Stir in a pat of
butter, using the ratio of half the amount of syrup (for 1 tablespoon syrup,
use 1/2 tablespoon butter, which equals 1-1/2 teaspoons).
Filling the Camper's Pantry: Drying the Fall Harvest (part 1)
Now that the days are getting shorter and the nights cooler, most campers have
reluctantly packed up the tent, stowed the sleeping bags, and tucked away the
camp coffeepot. However, like a lid with a new baseball mitt in December, they
still love to think about the fun things they'll be doing next Spring.
Actually, now is a great time for campers to plan their next outdoor season.
One satisfying activity is home-drying some vegetables, fruits, and meat for
use in next Spring's camping meals. Home drying not only eliminates the
expense of commercially packed freeze-dried meals, it also allows dishes to be
tailored to individual taste.
Dried foods weigh up to 90 percent less than fresh, and keep for up to a year
if stored properly. This makes them great for any sort of camping -- from a
spur-of-the-moment weekend trip to the local campground, to a two-week-long
trek into the wilderness where every ounce counts. Home food drying works on
a simple principle: warm air circulates over foods to remove the moisture.
Key elements are:
Preliminary food preparation: Washing and slicing zucchini, or chopping and
blanching cabbage are two examples. Proper drying racks. Pieces of food, or
whole small foods like beans and peas, are placed on grids to allow air flow
and drying on both top and bottom. Warm, circulating air 125øF - 145øF is
ideal drying temperature for most foods. Warm air carries away more moisture
than cool air. Air circulation speeds drying by pulling moist air away from
the food.
Easy-to-use home dehydrators are available at large department or discount
stores. Choose a model with a thermostatic control, and a built-in fan in the
base for air circulation. A home oven also works well for home drying. Use
cake-cooling racks, covered with bridal-veil netting or cheesecloth, to hold
food to be dried; place the lined rack over a cookie sheet to catch any food
that may fall through the netting.
Foods to be preserved by any method should be fresh and ripe. All fresh, raw
foods need preparation before drying, whether it's simply peeling and slicing,
or a more involved treatment like blanching (quick cooking in boiling water).
You can save work by using some frozen vegetables and fruits; some canned
foods also work well. Any necessary pre-treatment was done before the food was
frozen or canned, so all you need do is empty the foods onto the trays and
start drying. As a general rule, if a food is available in both frozen and
canned forms, the frozen form will dry better. In most cases, properly
prepared fresh foods work best. Potatoes are an exception; frozen diced raw
potatoes dry better and are much less work than fresh potatoes.
Wash fresh fruits and vegetables before drying, even if they're going to be
peeled; pesticide sprays and waxes are common on store-bought produce. Also
wash your hands with hot, soapy water before handling foods to be dried.
Arrange prepared foods in even layers on the drying racks. Air circulation is
important; there should be spaces between the pieces, and none should overlap.
Drying times are longer in a heavily loaded dryer than one with a small amount
of food in it. Don't dry strong vegetables like cabbage or onions in the same
batch with fruits or mild vegetables, as flavors may transfer.
Load and stack all trays on the dryer or in the oven before you start drying.
Start drying at 145øF for foods listed below, then reduce heat by 10øF after
an hour. Rotate trays and rearrange or stir food periodically to promote even
drying. To check food for dryness, remove a piece or two from the dryer, and
cool to room temperature before checking.
If you dry a load that contains trays with different foods, some will be dry
before others. Simply remove the trays with the dry foods, and continue drying
the rest. Large pieces of food like tomato halves may dry at different rates;
remove individual pieces as they become dry.
Commercially dried foods are prepared with sophisticated equipment, and keep
almost indefinitely. However, it's difficult to be certain the optimum amount
of moisture has been removed during home drying, so take extra precautions
when storing home-dried foods. Place dried foods in moisture-proof containers.
A dry root cellar is a good spot; the refrigerator or freezer is even better.
Home-dried foods stored in the freezer should be OK for a year, although some
nutrients will be lost during storage. Six months is the limit for storing
home-dried foods in the refrigerator or root cellar. If kept at room
temperature, home-dried foods should be used within 2 months. Check your dried
food occasionally. If a batch shows signs of mold or if it looks or smells
funky, throw it away rather than take a chance.
Below are instructions for drying some individual vegetables, and a recipe
that uses home-dried vegetables to make an easy camping dish. Next month,
we'll provide home-drying information on more vegetables as well as some
fruits and meats...plus some new, exciting recipes using your home-dried
foods!
Beans, Green
1 cup green beans = about 1/4 cup dried
Frozen green beans dry more quickly and rehydrate better than fresh; canned
beans have poor color and taste. Blanch fresh beans before drying. Doneness
test: straight-cut beans are hard and somewhat shriveled; French-cut are
brittle, curly, and very shriveled. Total drying time: 4 to 6 hours for
straight-cut, 3 to 4 hours for French-cut.
Carrots
1 cup julienned carrots = 1/2 cup dried
1 cup shredded carrots = 1/3 cup dried
1 cup sliced carrots = 1/4 cup dried
Fresh carrots dry best, followed by frozen.
Canned carrots yield poor results.
Peel and cut fresh carrots, then blanch until tender-crisp before drying.
Frozen sliced or diced carrots need no pretreatment. Doneness test: leathery,
deep orange.
Total drying time: shredded or julienned carrots take 3H to 6 hours, sliced
carrots 5 to 6-1/2 hours.
Peppers, Bell (Green, orange, red, or yellow)
1 cup diced fresh peppers = 1/4 cup dried
1 cup sliced fresh peppers = 1/3 cup dried
Wash fresh peppers; remove stem, seeds, and inner ribs before cutting.
Frozen peppers also work well. Doneness test: dry, shriveled, leathery.
Total drying time: 5 to 7 hours.
Potatoes
1 cup diced frozen potatoes = 1/3 cup dried
Frozen diced or sliced potatoes are easy to dry; simply spread evenly on dryer
trays. To dry fresh potatoes, scrub well, then peel if you prefer (peels add
nutrition and fiber, but are tough when rehydrated); cut as desired.
Blanch until just tender, then dry. (For convenience, buy boxed dried hash
browns, or boxed dried potato slices from an au gratin mix, at the grocery
store; commercially dried potatoes work great for camping.) Doneness test:
hard, white, no soft spots.
Total drying time: 3 to 5 hours.
Recipe: Potato-Dill Chowder
Combine in quart plastic zipper bag:
1/2 cup dried diced potatoes
1/4 cup instant mashed potato flakes
1/4 cup nonfat dry milk powder
2 tablespoons bacon-flavored bits or dried cooked bacon pieces,optional
1 tablespoon dried onion flakes
1 tablespoon dried diced red or green bell pepper
2 teaspoons chicken bouillon granules
1/2 teaspoon crumbled dried dill leaves
1/4 teaspoon Butter Buds, optional (in the spice aisle of the supermarket)
A pinch of crumbled dried thyme leaves
A pinch of white pepper
At camp
In medium pot, boil 1-1/2 cups water. Add mix; stir well. Cover; remove from
heat and let stand about 15 minutes. Return to boiling. Reduce heat and
simmer, stirring occasionally, until potatoes are tender, 5 to 10 minutes. 2
servings
Filling the Camper's Pantry: Packing Camp Meals Using Dried Foods (part 2)
In Part One of this article, I provided general instructions for home-drying
several types of vegetables. Following are specific instructions for a few
more foods. You'll also find some exciting, new camping recipes you can pack
at home using dried foods.
Note: See Part One for pre-drying preparation and complete drying
instructions.
Beans, Shell (Great Northern, kidney, lima, pinto, navy etc.)
1 cup canned or cooked = generally about 3/4 cup dried, depending on variety.
Dried uncooked shell beans take too long to cook at camp unless they are
cooked first, then dried. Canned shell beans also dry well; drain and rinse
before spreading on dryer trays. Doneness test: lightweight, hard; some may
pop like popcorn. Total drying time: 4 to 7 hours.
Celery
1 cup sliced or diced celery = scant 2 tablespoons dried
Slice or dice celery, then steam or cook in microwave with a little water
until bright green (this speeds drying and preserves color). Spread on
mesh-lined dryer sheet, or mesh-covered cake-cooling rack set over a cookie
sheet. Doneness test: shriveled, tough, fairly dark. Total drying time: 4-1/2
to 6 hours.
Tomatoes
1 cup diced tomatoes = scant 1/4 cup dried
1 cup halved plum tomatoes = 1/3 cup dried
1 cup sliced tomato = 1/4 cup dried
Wash tomatoes, cut away blossom core. Cut large tomatoes into quarters before
slicing or dicing; plum or small tomatoes can simply be halved or quartered.
Place diced tomatoes on a solid liner sheet or plastic-lined trays. Doneness
test: leathery, shrunken. Total drying time: 8 to 12 hours.
Fruit Leathers, Dried Tomato Sauce
Almost any fruit can be dried into a leather; simply puree in blender or food
processor and spread evenly (about 1/4 inch) on dryer sheets* or cookie sheets
lined with plastic wrap to dry. Puree should have the consistency of
applesauce; if too thin, it takes too long to dry and may be brittle when
dried. Citrus fruits are too watery to dry alone, but can be combined with
other fruits for a mixed leather. Other mixes are interesting; try canned
pineapple with banana and apples, or fresh raspberries and canned apricots. If
the puree isn't sweet enough, add honey or sugar; cinnamon and other spices
can also be added. Applesauce and tomato sauce can be dried with no additional
preparation. Dry purees at 130ø-140ø F until leathery with no sticky spots;
peel from the sheets and flip once during drying if the bottom is not drying
properly. Total drying time: 4 to 10 hours.
(*Some food dryers come with liner sheets that don't need to be lined with
plastic wrap; check the book that came with your dehydrator, or experiment
with a small amount. If the leather sticks to the liner sheet, spray the liner
sheet with non-stick spray before pouring the puree on the liner sheet, or
line with plastic wrap. Peel leather from liner sheets while still warm to
avoid sticking.)
Bananas
1 cup sliced bananas = 1/2 cup dried
Wash banana before peeling to remove pesticide residue on the skin. Bananas
with brown-flecked skins are better when dried than bananas that are just
barely ripe. Doneness test: leathery-to-hard; fully ripe bananas have a deeper
color when dried than just-ripe bananas. Total drying time: 7-1/2 to 9 hours.
Ground Beef (also ground chicken, venison, pork)
1 pound extra-lean ground meat = 1-1/3 cups dried
Fry in large skillet, stirring frequently to break up chunks, until completely
cooked and evenly crumbled. Transfer cooked meat to a mesh colander set in the
sink; rinse meat quickly with very hot tap water, shaking the colander to
expose more of the meat to the hot water. (The rinsing removes fat which can
turn rancid while the dried meat is in storage.) Let drain for a few minutes,
then spread evenly on dryer trays that are lined with paper towels. Stir
occasionally during drying. Doneness test: hard, crumbly, darker in color than
before drying. Total drying time: 4 to 8 hours.
Recipes Using Dried Foods
Chili Soup with Macaroni (2 or 3 servings)
Combine in pint plastic zipper bag:
1/2 cup macaroni
1/3 cup dried diced tomato
1/4 cup dried cooked or canned pinto beans
1/4 cup dried cooked ground beef
2 tablespoons dried diced red or green bell peppers
2 teaspoons dried chopped onion
1/2 teaspoon crumbled dried parsley leaves
1/2 teaspoon beef bouillon granules
1/2 package (1.125-ounce package) taco seasoning mix
Half of the leather from an 8-ounce can tomato sauce
At camp:
In medium pot, boil 2-1/2 cups water. Add mix; stir well. Cover; remove from
heat and let stand about 10 minutes. Stir well and return to boiling. Reduce
heat and simmer, stirring occasionally, until macaroni is tender, 5 to 10
minutes.
Lentil-Bulgur Chili (3 or 4 servings)
Combine in pint plastic zipper bag:
1/2 cup lentils
1/3 cup bulgur
1/3 cup dried shredded carrot
2 tablespoons dried celery slices
2 tablespoons husked, salted sunflower seeds
4 dried tomato halves, cut into 1/2-inch pieces
1 tablespoon dried diced green bell pepper
1 tablespoon cornmeal
1-1/2 teaspoons dried onion flakes
1 teaspoon crumbled dried parsley leaves
1/2 teaspoon crumbled dried oregano leaves
1/2 teaspoon garlic chips (dried; in the spice aisle at the supermarket)
1/2 teaspoon celery salt
1/8 teaspoon EACH ground cumin, cayenne pepper, and black pepper
Half the leather from an 8-ounce can tomato sauce
Carry separately: 2 ounces Cheddar cheese (or 1/2 cup shredded)
At camp:
In medium pot, boil 2-1/2 cups water. Add mix; stir thoroughly. cover and
allow to stand for 15 minutes. Stir well and return to boiling. Reduce heat
and simmer, stirring occasionally, until the lentils are tender, 15 to 20
minutes; add additional water if it is sticking during cooking. While chili
cooks, shred or coarsely chop the cheese. Sprinkle each serving with cheese.
Bananas Flambe (2 or 3 servings)
If you are on a relaxed trip and have a bit of rum or brandy in your grub box,
try this adult-style treat. The alcohol burns off during the cooking, leaving
only the taste.
Combine in pint plastic zipper bag:
1 cup dried banana slices
3 tablespoons chopped pecan pieces
3 tablespoons brown sugar
1/4 teaspoon EACH nutmeg and ginger
A pinch EACH of ground cloves and salt
Carry separately:
2 tablespoons rum or brandy
At camp:
In medium pot, combine 1/2 cup cold water with mix. Let stand 15 minutes,
stirring occasionally. Bring to a gentle boil over medium heat. Cook, stirring
occasionally, until bananas are tender and sauce is syrupy, 5 to 8 minutes.
In small pot, heat rum gently until just warm. Pour over bananas. Ignite
carefully with long-handled match; allow flames to burn out completely before
serving.
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Cooking over a Campstove
It's hard to beat the aesthetic appeal of a crackling campfire. But there are
times when a campfire isn't in the picture. As more people flock to the back
country to enjoy the outdoors, many campsites are becoming denuded of
accessible wood. Campfires also take a long time to start, and need to burn a
while before they are ready for cooking. There are ecological concerns about
campfires as well. Last year saw record dry conditions in many states, with
forest fires burning thousands of acres; even in areas where campfires were
not banned, prudent campers chose to prepare meals using campstoves rather
than open fires.
Cooking over a campstove is a little trickier than cooking at home. The camp
cook is often restricted to just one or two burners, and the heat is often a
bit difficult to regulate. Plus, camp cookware is generally made of thinner
material than regular cookware; milk-based sauces, rice, and bread products
scorch and burn easily due to hot spots. But with a few changes in your
cooking methods, you can still turn out some pretty incredible meals on a
campstove.
The backwoods chef with a single-burner stove faces the greatest challenge.
Let's say the menu includes both panfried fish -- assuming a little luck,
anyway! -- and a rice, barley, or pasta side dish. How do you get both to the
table (or log) at the same time? The general rule of thumb is to cook the food
that takes the longest first, then keep it warm while you prepare the dish
that cooks more quickly. I also use a two-stage cooking method for rice and
many other dishes: I bring the food to a boil, then cover it and remove it
from the heat to stand for a while before its final, shorter cooking. The
boiling water softens dried vegetables, rehydrates freeze-dried meats, and
partially cooks rice or other starch; and when the dish is returned to the
fire, it will cook more quickly than it would have without the soaking. This
method not only saves fuel, but allows me to cook another dish while the first
dish is standing off the fire.
Let's take a look at preparing our fish dinner with this method. First, have
everything ready before lighting the campstove:
1. The fish should be cleaned and prepared
2. Fish breading and cooking fat should be ready, and a skillet handy
3. The cooking pot for the side dish should contain the correct amount of
water
4. All ingredients for the side dish should be assembled and ready to cook.
For this meal, we'll be cooking the barley-mushroom side dish shown in the
recipe below.
5. Have a spoon for stirring close to hand, and a pot holder or something to
help you move hot pots around.
Now that everything's ready, let's get cooking! First, light the stove, then
bring the water for the side dish to a boil. Stir in the barley mixture, then
cover it and remove it from the heat to stand while you prepare the fish. Melt
some butter in the skillet, or heat some cooking oil; while that is happening,
coat the fish pieces with the breading. Add them to the hot skillet, and cook
until crisp on both sides. The fish will continue to cook slightly while you
finish cooking the barley, so don't overcook it; the fish should be barely
firm to the touch, and should no longer look translucent.
Cover the skillet with a lid, plate, or a piece of foil, and remove from the
heat. Put the barley back on the burner, and return to boiling. Cook for just
a few minutes, until it is tender, and serve with the fish. Some fresh carrot
sticks go well with this meal, or perhaps some freshly foraged wild greens
(note: for the knowledgeable camper only! Never eat wild foods unless you are
experienced at identifying them).
Here is a recipe for a tasty barley dish that was written especially for
campers. It's adapted from the newly published book, The Back-Country Kitchen:
Camp Cooking for Canoeists, Hikers and Anglers.
Barley-Mushroom Side Dish
(2 to 4 servings, depending on other dishes)
At home, combine in a pint plastic zipper bag:
1/2 cup quick-cooking barley
1/4 cup dried mushroom pieces, any variety
2 tablespoons pine nuts or slivered almonds
2 teaspoons dried snipped chives
1-1/2 teaspoons beef bouillon granules
1/8 teaspoon crumbled dried marjoram leaves
At camp:
In medium pot, boil 1-1/4 cups water. Add barley mix; stir well. Cover and
remove from heat; let stand for about 10 minutes (timing is not critical).
Return to boiling. Reduce heat and simmer, stirring occasionally, until barley
is tender, about 5 minutes.
Variation:
For a richer flavor: Before combining barley mix and boiling water, saut‚ the
barley mix in a tablespoon of melted butter. Add the boiling water and proceed
as directed above.
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*********
Baking with a Campstove: Part 2 of Cooking Over a Campstove
One of the classic images associated with camping is freshly baked biscuits --
light, tender, and fluffy. In reality, however, camp biscuits more often
resemble hocky pucks, Play-Doh, or charcoal briquets. Chipmunks and other
woodland critters have been the benefactors of many a well-intentioned batch
of camp biscuits and bread!
The main problem is the one-sided nature of the heat source. Baking, by
definition, entails surrounding the food with warm air; but the heat from a
campstove is directed at the bottom of the pan only. So the baked goods scorch
on the bottom, and fail to rise properly because they are surrounded by cooler
air on the top and sides.
To bake successfully on a campstove, you need to do two things. One, you must
diffuse the heat on the bottom of the pan; and two, you must capture some of
the warm air and direct it around the top and sides of the baking food. The
Outback Oven by Traveling Light and the BushBaker by Goodgear are two
ingenious devices that accomplish this, each in a slightly different fashion.
In addition, you can rig your own cookware to accomplish a similar effect.
Outback Oven Ultralight is designed to be used with your own cooking pots. It
features a diffuser plate (which also works great for everyday camp cooking,
especially for foods like rice and cream-based sauces that are prone to
scorching) and a special fabric dome that collects and reflects heat to the
top and sides; the supplied thermometer rests on top of your pot, and monitors
the heat fairly accurately. A larger model of the Outback Oven comes with its
own pan, and is great for a larger group. The Outback Ovens are available at
http://www.wildfur.com/Outback/oven.html
The BushBaker is an all-in-one cooking system that includes a 3-quart pot with
cover and a special baking insert. The bottom of the baking insert sits up
away from the bottom of the pan, effectively diffusing the bottom heat. The
pot can be used on its own for everyday camp cooking, making this a versatile
and useful set. You can even cook soup or stew in the bottom part of the pot
while steaming rice or vegetables in the baking insert. Check out BushBaker's
page for more information.
If you're not sure you want to invest in these specialty items, or if you only
bake occasionally at camp, you can use your own cookware as a camp oven. A
word of warning: this method is not quite as efficient as the two commercial
solutions mentioned above, and could make a mess of your cookware if you're
not careful! You'll need two pots that nest, or a lightweight pan that fits
inside your larger pot. I prefer to use my 9-inch cast iron skillet with an
8-inch round aluminum baking pan; the cast iron pan can take the dry heat
without problems, although the seasoning may be removed during cooking.
If you use regular camp cookware, avoid using a non-stick pan for the outer
pan; non-stick cookware emits toxic fumes when overheated, and the dry heat
associated with this cooking method may heat the outer pan to that level.
You'll need an air space between the bottom of the inner pan (the baking pan)
and the outer pan, to provide heat diffusion. Sometimes, the two pans will fit
together with an air space at the bottom. If not, scatter a half-dozen black
roofers nails (not galvanized nails, which emit toxic fumes when heated) or
dry pebbles inside the outer pan, then place the smaller pan on top of the
nails. Put the food to be baked into the inner pan, and cover the whole thing
(in the photo, I've covered a wok flame ring with foil to act as a cover, and
am cooking over a campfire). Cook over medium-to-low heat, rotating
frequently. Thin camp cookware may have a tendency to scorch and warp when
used with this dry, empty heat method, so watch your outer pan carefully.
Generally, camp baking takes just a little longer than home baking; for
example, biscuits that take 10 to 12 minutes in the home oven may take 15 to
18 minutes in a camp baking system. Be patient, watch your heat to prevent
scorching, and rotate the pan frequently if you're using your own cookware
rather than a commercial baking system.
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Next time you're camping, try this recipe for a deliciously different
cornbread. It's adapted from the newly published book, The Back-Country
Kitchen: Camp Cooking for Canoeists, Hikers and Anglers.
Blue Cornbread (4 to 6 servings)
At home, combine in a quart plastic zipper bag:
1 cup stone-ground blue cornmeal (substitute yellow cornmeal if preferred)
1/3 cup all-purpose flour
1/3 cup nonfat dry milk powder
1 tablespoon sugar
1 teaspoon baking soda
3/4 teaspoon salt
Carry to camp separately:
1 whole raw egg*
Oil, bacon drippings, or butter to grease the baking pan
At camp:
In medium bowl, beat egg with fork. Add mix and 1 cup cold water. Mix with
fork just until there are no lumps; do not overmix. Let stand 10 minutes.
Lightly grease the pan you'll be baking in. Pour batter into greased pan.
Cover and bake until the top springs back when pressed lightly with your
finger, 20 to 30 minutes.
Cooking At Camp or Home:
Soup-er Warmers for Cool-Weather Camping
By Teresa Marrone - Northern Trails Press
When the days get shorter and the nights get cooler in fall, it's more
important than ever to have a quick, easy pick-me-up at camp... one that will
warm the bones and refresh the spirit. Soup is a great starter to a larger or
more elaborate meal, especially in a group situation. The solo camper, or a
pair of campers, will often add cheese and bread to make a full meal out of a
hearty soup. And soup makes a satisfying, quick lunch that can be ready in as
little as 10 minutes.
In cooler weather, it's easy to become dehydrated because you tend to be less
thirsty than during hot weather. But strenuous activity takes its toll, and
your body still needs a steady supply of fluids to prevent muscle cramps and
exhaustion. Soup is a great way to boost your fluid intake during cool
weather, as well as pack in the carbohydrates needed for extra stamina.
Thanks to dried foods, you no longer need to slave over a sputtering cookstove
or finicky campfire for hours to enjoy a hearty soup at camp. Soups that are
easy to prepare suit the schedules of today's active canoeists, hikers, and
other outdoors enthusiasts. A few minutes' packing at home before your trip
will yield delicious, hearty soups that are easy to cook and satisfying to
eat. And if you add some vegetables that you've dried at home, you can add
terrific variety to your camping fare.
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Here are a few soup recipes that are sure to take the chill off your fall
camping trips. They're adapted from, The Back-Country Kitchen: Camp Cooking
for Canoeists, Hikers, and Anglers.
Clam Chowder (2 or 3 servings)
Combine in pint plastic zipper bag:
1 package (.9 ounces) Knorr mushroom sauce mix (not gravy mix)
1/2 cup instant mashed potato flakes
3 tablespoons packaged dry onion soup mix (half of a 1.4-ounce package)
1 tablespoon nonfat dry milk powder
1 tablespoon bacon-flavored bits (Bac-Os) or home-dried cooked chopped bacon
2 teaspoons Butter Buds (in the spice aisle at the grocery store; Molly
McButter etc)
1/2 teaspoon crumbled dried parsley leaves
1/4 teaspoon black pepper
Carry separately:
1 can (6.5 ounces) chopped clams in clam juice
Oyster crackers or saltines, optional
At camp:
In medium pot, boil 3 cups water. Add dry mix, and clams with the clam juice.
Stir thoroughly. Cover and return to boiling. Reduce heat and simmer, stirring
occasionally, about 10 minutes. Serve with oyster crackers.
Smoked Oyster Chowder:
Follow above recipe for Clam Chowder, substituting a can of smoked oysters,
with the juice, for the chopped clams. Proceed as directed.
Beef-Barley Soup with Caraway Dumplings (2 or 3 servings)
This makes a satisfying meal when paired with some cheddar cheese and
crackers.
In small plastic bag, combine:
3/4 cup buttermilk baking mix (like Bisquick)
1 teaspoon crumbled dried parsley flakes
1/4 teaspoon crushed caraway seeds
Combine in quart plastic zipper bag:
1 package (1 ounce) freeze-dried beef (available at camping stores)
1/3 cup quick-cooking barley
2 tablespoons freeze-dried or home-dried green peas
1 tablespoon beef bouillon
1 teaspoon dried onion flakes
3/4 teaspoon paprika
1/2 teaspoon fines herbes mixture (parsley, chives, tarragon, and chervil)
A quarter of the dried leather from an 8-ounce can tomato sauce*
A pinch each black pepper and cayenne pepper
At camp:
Set aside the small bag with the baking mix. In medium pot, boil 4 cups water.
Add beef-barley mix. Return to gentle boil; cook 10 minutes, stirring
occasionally.
While soup cooks, make dumplings: in medium bowl, combine baking mix with 1/4
cup cold water; mix quickly with fork until just moistened.
When soup has cooked for 10 minutes, drop dumplings in 6 balls on top of soup.
Cover soup; continue cooking for another 10 minutes without removing cover.
Dumplings should be firm to the touch and dry in the center when cooked.
*To dry tomato sauce in your oven: line cookie sheet with plastic wrap (secure
edges with tape to keep in place). Pour tomato sauce evenly over the plastic
wrap. Dry in oven set at 140 degrees or lower (prop oven door open slightly)
until leathery and completely dry, 4 to 6 hours. The dried tomato leather
should peel easily from the plastic, and there should be no sticky spots.
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