� *Note that (unless specified otherwise) all of these meals are done using an insulated cooker. i.e. add water and wait.
� Keep in mind that 2 (sometimes 3 or even 4) servings = 1 serving on most store bought recipes.
� Nutritional values are listed as Calories/Calories from fat/grams of protein and are listed per serving (unless otherwise indicated).
 See a typical day of a meal plan here.
See a list of how efficient typical foods are.

• Chili Mac
  2/3 cup Bear Creek� "Damn Good Chili Mix"
  2/3 cup Creamette� Jumbo Elbow Macaroni
  2 tbs tomato paste (dehydrated)
  1oz Cheese Nutrition:Total:556/63/27.5 Mix:280/20/16, Pasta:186/8/6, Paste:30/0/2, Cheese:60/35/3.5
  Servings: 1
  Weight:
  � Add � cup boiling H2O to Chili mix and rehydrated paste for 20 minutes. Add � cup boiling H2O and pasta for 8 more minutes. (or substitute corn pasta for 3-4 minutes)
  � This stuff is great! Definitely tasty and easy to make.
  

• Potato Soup
  1 cup Bear Creek� 'Potato Soup Mix'
  Nutrition: 480/105/9
  Servings: 1
  Weight:
  � Add 1�+ cup boiling water to soup and set for 15-20 minutes.
  � Another winner! VERY easy to make. Quite tasty.
  

• Ravioletti/Tortellini
  1 package (2c/8oz) DaVinci� Ravioletti
  1 cup pasta sauce (2.5oz dehydrated)
  4oz Mozzerella cheese
  small amount of Parmesan/Asagio/Romano cheese
  Nutrition: Total:, Pasta:420/60/20, Sauce:70/20/2, Cheese:320/180/32
  Servings: 2 Weight:
  � Add 2cups boiling water to Ravioletti for 20-25 minutes. Throw container of pasta sauce on top of Ravioletti bag to heat up while it is cooking. Drain the pasta, add the cheese and sauce and enjoy.
  Note: I dehydrate my pasta sauce in ¼ cup pieces. This makes it easy to measure the correct amount when rehydrating.

• Excellent pastas/rice
  1 package (4.3oz) Lipton� Pasta & Sauce 'Roasted Garlic & Olive Oil with Tomatoes'
  Nutrition: 440/50/16
  Servings: 1
  Weight:
  or
  1 package (5.1oz) Lipton� Rice & Sauce 'Cajun Style w/ Beans'
  Nutrition:520/30/20
  Servings: 1
  Weight:
  Add 1 cup water for 12 minutes.
  or
  1 package (4.4oz) Lipton� Noodles & Sauce 'Butter & Herb'
  Nutrition: 500/120/18
  Servings: 1
  Weight:
  Add just under 1 cup water for 7 minutes.
  or
  Any Lipton� Pasta, Rice, or Noodle package
  � Add about � the amount of water listed on the package and add 10% to the cooking time.
  � There is a wide variety. The ones listed are my favorites. Do not add any butter/margarine. Check to see if they need milk. You can always add dehydrated milk to the mix.
  Egg noodles cook up quickest.
  

• Minestrone soup
  1 package (4.4oz) of Lipton� Soup Secrets Kettle Creations 'Minestrone'
  Nutrition: 220/20/8
  Servings: 2
  Weight:
  � Add 2 cups boiling water and let sit for 15 minutes.
  This one is one of my favorites (especially in cold weather). It tastes great and it is nearly impossible to get this one wrong. You can't even overcook it. Very light but note the reduced calories - serve with a dessert.
  � I might double the soup mix and reduce the water to bulk it up a bit.

• Couscous
  1 package (1cup/5.7oz) Near East� 'Mediterranean Curry' Mix
  � � or
  1 package (1cup/5.7oz) Near East� 'Roasted Garlic & Olive Oil' Mix
  2tsp Olive oil
  Nutrition: 650/95/21
  Servings: very filling 1 (maybe 1.5)
  Weight:
  Put the spice mix and oil in the bag and add a small amount of the boiling water and stir. Add the rest of the boiling water and couscous and let sit for 5 minutes. Stir it by gently shaking it for the first minute. Fluff up the couscous w/ your spoon and serve.
  This one is nice because it is so light and compact. This makes a great last day meal if you think you might get out a day early or like to pack an extra meal.
  � Adding veggies or chicken to the mix would be a great idea.

  1 cup plain couscous
  a bunch o' slices of cheese (I used mozerella)
  (powdered cheese will work fine but mix it in before you cook)
  Nutrition: I don't know yet
  Servings: 1
  Weight:
  � Cook the couscous (4-5 minutes). Add half of the cheese to cook with the couscous and put the other half on top when done cooking and let it melt in. Some variations might involve adding pasta sauce. (I'll let ya know) :)
  

• Corn Pasta (Ray Jardine favorite)
  � I added one cup of boiling water to 1 cup (4.1oz) of corn elbow macaroni and let sit for minutes. DO NOT OVERCOOK. This really cooks fast and tastes awful if overdone.
  � Ray Jardine recommends 7oz of corn pasta per person per day. He eats this for 2 out of 3 dinners for months at a time.
  � I found the pasta at a local organic cooperative.
  

  � Better yet, I tried some pasta that mixed corn flour and quillona/quinolla(sp?), a south american grain. It seemed to cook up with a bit more texture.

  UPDATE: I emailed Ray recently and found that he no longer recommends normal corn pasta. It seems the energy boost he was experiencing was from the germ and bran that usually gets removed from grains wheat, corn, or otherwise these days that didn't always get removed before. I know nothing about this stuff, so if you have any info - pass it on.

• Mac & Cheese (Traditional)
  1 box (6oz) Mac & Cheese
  � cup milk (.215oz,1/12cup,2/3 tbs Milkman dry milk)
  Nutrition:590/22/20
  Servings:1 (maybe even 1.5)
  Weight:
  � Don't add any butter/margarine. Add 1 � cup boiling water and let sit for 10 minutes. Stir it up before adding the milk powder, about 2/3 of the cheese packet, and you probably won't need to add any water.
  � This is one of the traditional favorites. Cheap and fairly easy.
  

• Ramen
  � Long live the staple of college students everywhere. I use only half of the flavor packet (It is loaded w/ MSG's) and it helps to add something to the meal (namely freeze dried meat and veggies). Let me know if you have any good ramen recipes.
  2 packages Ramen Noodles (6oz)
  Nutrition: 380/140/10
  Servings: 1
  Weight:
  Instructions are on the bag for soup. Remember to reduce the water and increase the cooking time slightly when using an insulated cooker.
  I often eat mine as plain noodles by draining the water and only adding half of the included spice packets.

• Spider Legs and Brains a.k.a. Fried Seaweed and Soba
  (I have not yet converted this to be used w/ the insulated cooker - it might not turn out as well)
  8 ounces soba (japanese buckwheat) noodles
  � cup arame (a type of seaweed)
  2 to 3 tbs sesame oil
  � cup thinly sliced dried carrots
  1 onion/leek (or dried counterpart)
  2 tbs miso paste
  1-3 tbs almond or cashew butter
  Nutrition: 287/15
  Servings: 2
  Weight:
  � Before dinner (on trail?), rinse seaweed and soak for several minutes and let any sandy sediment settle out. Rehydrate vegetables if necessary.
  � Cook noodles for about 7 minutes (al dente). Save any extra water. Sprinkle the noodles with a little of the oil to prevent them from sticking together.
  � Put oil in the skillet and reduce heat to medium. Add onions and carrots first, then top w/ seaweed. Add a bit of water, cover/cook for several minutes, stir vegetables and add noodles on top. Cover and cook for a few more minutes before adding sauce and serving.
  � Sauce: 1/3 to 1/2 cup hot water from noodles mixed with miso and nut-butter. Add hot sauce to taste.
  � � � � Adapted from Backcountry Cooking -Dorcas Miller

• Corn Bread
  1 box (3.44oz) Jiffy Corn Bread Mix
  2 tbs Dried egg
  1 tbs Milkman dry milk
  Nutrition: 250/58
  Servings: 2 (box says 6)
  Weight:
  � Mix the egg and 3 tbs water together first to the bag. Then add the corn bread mix. Add water until it is all barely wet (usually one more tablespoon - DO NOT add too much water). Shape the cake and drop the bag in the Bakepacker for 17-20+ minutes. When it is done, empty the water from the pot (you could use this water to clean the pot later, but don't drink or cook with it - the bakepacker is all aluminum)) and if you're good, brown it for a couple of minutes. I find that it burns quickly, so hold it well above the stove. Save some (or all) for morning. Mmmmmmm good. :)
  � This can also be done without the bakepacker using an oven bag. These are available at any supermarket and they are made of a very heat resistant plastic. Follow the same directions and place the bag directly into the boiling water after shaping to the size of the pot.
  � I made a smaller version of the bakepacker for my MSR Titan Kettle and made cornbread in there. The smaller pot makes for a taller cake which increases the cooking time. I have been having better luck leaving it in the pot longer and skipping the browning process. Please practice this @ home before you go.
  

• Blueberry Muffin cake
  � Bake it up the same way as for the corn bread
  

• Good ol Pasta
  � Just about any pasta tastes great when you add some olive oil, pesto (many stores carried dry pesto), and parmesan or a similar cheese. Throw in some chicken (canned or freeze-dry) and you are the happy camper.
  4 oz. Pasta 420/20/14
  Cheese
  1�tbs Olive Oil 180/180/0
  1�tbs Knorr� Red Bell Pepper Pesto Sauce Mix 45/7/1
  � of 3oz canned chicken 40/5/8
  Nutrition: 585/212/23
  Servings: 1 Weight:
  

  � Alternately, adding rehydrated pasta sauce and parmesan is equally tasty (and easy).
  6oz. Pasta 630/30/21
  � cup dehydrated pasta sauce (rehydrate to � cup) 27/7/1
  Nutrition: 657/37/22
  Servings: 1 Weight:
  

• Gnocchi
  16oz. Gnocchi (Italian potato/flour pasta)
  1� cup pasta sauce - dehydrated (rehydrate to 1 cup)
  3oz. Shredded Mozzarella cheese
  Nutrition:Total: 554/119/21, Pasta 320/0/8, Cheese:180/105/10, Sauce:54/14/3
  Servings: 2
  Weight:
  � Add water to pasta at lunch. Bag it and tie it off. Add 1� boiling water to Gnocchi. Throw the bag of pasta sauce on top for and let sit for 6 minutes. Remove, drain pasta, and throw sauce and cheese on top.
  � Heavy stuff, but a great tasting (and quick) early meal.
  

• Black Beans and Rice with Tortilla Chips
  2cups Instant black beans
  1cup Instant rice (brown if available)
  �tsp Powdered Garlic
  1Tbs chili powder
  �tsp ground cumin
  1/3cup dehydrated onion (1 medium onion)
  1cup freeze-dried corn
  salt and pepper to taste
  1cup grated cheddar cheese
  1cup broken tortilla chips
  Nutrition: 950/(26 grams)/44
  Servings: 3
  Weight:
  � Add everything except cheese and chips to 3?cups (double check that amount) boiling water for 12 minutes. While it is heating, stir a few times by moving the closed insulated bowl in a horizontal circle.
  � Serve with the cheese and broken tortilla chips.
  � � � � � Adapted from Good Food for Camp & Trail -Dorcas Miller

• Instant Potatoes
  

• Tortilla Refries
  Instant refried beans
  Cheddar cheese
  Dehydrated Peppers
  Tortillas
  � I still have to record the amounts and nutritional values.

• Tabouli Salad
  � - 1 cup bulgar from tabouli mix
  seasonings from spice packet
  1 carrot (sliced,dehydrated or freeze dried [�cup?])
  2tbs lemon juice
  4 sprigs dried parsley
  2 tbs olive oil
  3 or 4 scallions (small onions) or one Kirby (small pickling) cucumber.
  Mint if you happen to hike by some (you can usually smell it as you pass)
  Nutrition: 360/7
  Servings: 2
  Weight:
  � Add water to your dehydrated veggies first (they need about 1� to 2 hours). Mix the bulgar and seasoning with 1 cup of cold water throw it back in your pack for an hour. Add the oil, lemonjuice, and veggies and enjoy for lunch.
  � I happened to pick up a box of Fantastic� Tabouli mix at the store for my first trial. There was 1 1/3 cup of bulgar/spice mix inside. I pretty much followed the directions on the box as far as H2O(1�) and oil (1/3c), but added my own amounts of cucumber(1), carrots(2), parsley(4 sprigs), and lemon juice(1tbs). I dehydrated a half a cucumber and a carrot that weighed about 8oz down to 1.2oz. They both rehydrated very well as did the parsley I used. The cucumber had excellent flavor but lost the crisp texture they would normally have. The carrots regained most of their texture. As you can tell by my quantities I ended up adding some fresh ingredients to bulk up the salad. I would recommend the whole cucumber and two to three carrots. I also might add a bit more lemon juice. In theory, this makes enough for 8, in reality it makes enough for 3.
  Nutrition: Total: 435/213, mix:186/0, Oil:213/213, Carrots:12/0 each, Cucumber:10/0, Lemon juice:?/?
  � This really adds a different flavor to lunch for me. I have always traditionally been a meat/cheese/pb/cracker/pita kinda guy. This would be a nice change of pace when the fifth day of crackers no longer seems appealing.
  

• Meat,cheese, & crackers
  1/3 roll (12 crackers) of Ritz� Crackers
  4oz Salami/summer sausage
  4oz cheese
  Nutrition: Total:, Crackers:192/84/2, Meat:340/260/18, Cheese:480/280/28
  Servings: 1
  Weight:
  � Always a hit!
  Update: I have updated the quantities since I keep trying new amounts during my trips. Try it out for yourself before packing your trip (remember - you should be eating more during a trip than when you are testing at home)

• Peanut Butter & Honey
  2oz Peanut Butter
  1Tbsp (.7oz) Honey
  Pita Bread
  Nutrition:Total:?/?/?, Pita Bread:?/?/?, PB://, Honey:60/0/0
  Servings:1
  Weight:
  � Carry PB in a refillable squeeze tube, the honey in any sealable container and mix to taste.
  

• Plain ol' PB & Crackers
  � roll (18 crackers) of Ritz� Crackers (.12oz/each)
  .10-.12 oz Peanut Butter per cracker (around 2oz - Usually one-third of a squeeze tube)
  Nutrition:Total://, Crackers:288/126/3, PB:354/261/15
  Servings:1
  Weight:
  Carry PB in a refillable squeeze tube. One tube should be fine for up to three people for lunch.

• Other Crackers
  Wasa® Crispbread or Saltine crackers are an excellent alternative to crackers. Crispbread is an interesting cross between bread and crackers. Each is about 2.5"x6". Unfortunately, they are not quite as efficient as the Ritz® crackers in calories and fat.
  Wasa Nutrition: One cracker: Total:30/5/1
  Weight: .37oz/each
  Saltine Nutrition: One cracker: 12/3/0.2
  Weight:.105/each
  

• Granoatmeal
  This one is really useful in that it can be mixed as a hot cereal or a cold cereal.
  

  At home, stir together in a large, flat pan:
  

  10 cups quick oats (not one-minute oats)
  

  1 cup chopped nuts
  

  1/2 cup honey
  

  1/2 cup oil
  

  Bake at 350 degrees for 30 minutes or until golden brown, stirring after 15 minutes. Remove from oven and add:

  1 cup chopped dried fruit

  3/4 cup toasted wheat germ

  Makes 10 cups. If you use powdered milk, add 1/3 cup milk per 1 cup

  Nutrition: (still working on that)
  Weight:
  - Dorcas Miller (gorp.com)
  

• Oatmeal variation
  � Since oatmeal isn't much of a long-lasting energy provider on its own (but it tastes so darn good), you need to spice it up a bit. Adding Milkman dry milk gives you extra protein and mixing it with granola provides a bit more fat.
  � 2/00: I tried � cup of "Maple & Brown Sugar" Instant Oatmeal, � cup oat bran, 2 Tbs wheat germ, and 3 Tbs Instant milk. I added 1 1/8 cup boiling water and it tasted great. I would add a little more brown sugar for more flavor and maybe a little more milk. (Forgot to add the granola in this time). It barely fit in my bowl.
  Nutrition: Total:411/61/19.5/4.3oz Oatmeal:160/20/4/1.5oz, Oat Bran:150/25/7/1.6oz, Wheat Germ: 50/10/4/.5oz, Milk:51/6/4.5/.7oz
  Servings: 1
  Weight:
  � As with any oatmeal breakfast - do your clean up immediately.

• Toasted Oatmeal
  1cup quick-oats
  2t oil
  4t tamari
  Nutrition: 342/(6 grams fat)/16
  Servings: 1
  Weight:
  � If you can't stand another bowl of oatmeal, try this recipe.
  � � � - Dorcas Miller Good Food for Camp & Trail

• Dry Cereal
  1 2/3c Various Dry Cereals
  1/3c Powdered Milk (8oz w/water)
  Dried fruit (freeze-dried rasberries/blueberries are best)
  Nutrition: Depends on the cereal used (preferrably Grape Nuts®, granola, or something equally dense) Milk: 90/10/9/.82oz
  Servings:1
  Weight:
    Prepare the ingredients the night before and store (with bowl/spoon) in an accessible spot that does not require unpacking on the trail. Add water, mix, and eat. This is easy even in a downpour.

• Granola
  6 C oatmeal (quick or regular, not instant)
  1 C sesame seeds
  1 C wheat germ
  1 C sunflower seeds
  1/2 C chopped almonds
  1 C honey
  1/2 C oil
  Mix and bake at 300 for 1/2 hour. Stir every 10 min. It gets rather dark. Might try lowering the temp to 275. Nutrition
  Weight:
  

• Grits
  

• Rice Pudding
  

• Hit Cookies
  Get the red package - plain cookies/chocolate filling (the other flavor isn't as tasty)
  Nutrition (per 2 cookies):140/60/4/1.05oz
  
• Fig Bars
  Nutrition (per 2 bars):110/20/1/1.05oz
  
• Trail Mix
  Keep these ingredients seperate and mix to taste:
  Nutrition is based on 1 ounce of ingredient.
  Craisins� (dehydrated cranberries) Nutrition: 92/0/0/1oz
  Peanut M&M's� Nutrition: 147/67/2.7/1oz
  Soynuts (dried soybeans - sift the shells out first) Nutrition: 149.3/74.6/12.79/1oz
  "Gone Nuts" Granola (Whole Foods) Nutrition: (Store bought):137.8/51.7/4.02/1oz
  Banana Chips Nutrition 158/79/.88/1oz
  � Note to self:
  Used 4oz granola, 3oz Peanut M&M's, & 3oz Craisins for two people per day (Nutrition:572/269/20.7/5oz). Seemed O.K. but maybe too much if mixed w/ other snacks? I'll see on the next trip.
  
• Commercial Food Bars
  Clif Bars� - Real Berry, Apple Cherry, Choco Chip/PB crunch, Fudge Brownie
  Nutrition (Real Berry):250/18/4/2.5oz w/wrapper
  Clif Luna Bars� -Trail Mix, Lemon Zest, Smores, Nutz over Chocolate
  Nutrition: 180/35/10/1.7oz
  Balance Bars� - Chocolate Banana, Honey Peanut, Yogurt Berry (w/Ginko Boloba)
  Nutrition: 200/50/14/1.8oz
  Ironman� - Cookie dough
  Harvest� bars - Blueberry
  Nutrition: 240/35/7/2.3oz w/wrapper
  
• Dried Fruit
  Grabber� Bars (excellent!)
  Nutrition: 153/?(.5g fat)/.6g/1.6oz
  Fruit leather (homeade or storebought)
  

• Bread"sticks"
  Bisquick bread baked on a stick over a fire. Add spicy pasta sauce for dippin' and you're set.

• Fried Apples
  Apples -Thinly sliced
  Cinnamon
  Brown Sugar
  Butter
  Add a little water and cook the apples until soft. Add the rest and fry until done.
  

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