Expedition Recipes. 7 breakfasts 14 meals 8 snacks

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Barnard Kelley
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1 Expedition Recipes 7 breakfasts 14 meals 8 snacks

2 Expedition Recipes - breakfasts breakfast 01 Deluxe Grilled Cheese or Breakfast Sandwich breakfast 02 Cream Choco/Banana of Wheat 5 minutes 10 minutes Prepare dry mix before leaving - 12 slices of raisin bread - 2 apples, unpeeled and sliced - Old cheddar or other cheese, sliced - Dried sausage, sliced (optional) - Margarine or oil ml (1 cup) cream of wheat - 60 ml (¼ cup) cocoa powder ml (¾ cup) sugar ml (1 ½ cups) powdered milk liter (6 cups) water - 3 bananas, sliced 1. Assemble sandwiches. Brush oil or spread margarine on the outside of the bread slices (if sandwiches are to be heated). Heat sandwiches over a campfire or in a skillet, if desired. 1. In a saucepan, bring all ingredients, except bananas, to a boil, stirring vigorously. The mix will appear liquid at first, but will thicken with cooking. 2. Reduce heat slightly. Allow to boil for approximately 5 minutes, or until desired consistency is reached, stirring continuously. 3. Accompany each serving with half a banana.

3 Expedition Recipes - breakfasts breakfast 03 Cranberry Cinnamon Oatmeal breakfast 04 Breakfast Loaf Prepare dry mix before leaving 20 minutes 8 servings (1 loaf) Prepare before leaving ml (2 cups) rolled oats ml (3/4 cup) brown sugar g (300 ml) powdered milk ml (3/4 cup) cranberries, dried - 5 ml (1 tsp.) cinnamon liter, water ml (2 cups) whole wheat flour - 50 g (8 tbsp.) powdered milk - 10 ml (2 tsp.) baking powder ml (½ cup) margarine ml (½ cup) brown sugar - 2 eggs - 5 ml (1 tsp.) vanilla extract ml (1/2 cup) milk - 2 bananas, mashed ml (1/2 cup) chocolate chips ml (1/2 cup) dates, chopped 1. Combine all ingredients except the water. 2. In a saucepan, add water and cook for minutes, stirring continuously until the desired consistency is reached. 1. Place the rack in the middle of the oven. Preheat oven to 180 C (350 F). Grease and flour a 23 x 13 cm (9 x 5 in) bread pan. 2. In a bowl, combine flour, powdered milk, and baking powder. Set aside. 3. In another bowl, cream together margarine and brown sugar. Add eggs and vanilla. Beat until the mixture is smooth. Add the mashed bananas and mix with a wooden spoon. Alternately add dry ingredients and milk. Add chocolate chips and dates. 4. Spread the dough mix evenly in the bread pan. Bake for approximately 1 hour or until a toothpick inserted in the middle comes out clean. 5. Allow to cool before removing from pan.

4 Expedition Recipes - breakfasts breakfast 05 Chocolatey Hummus breakfast 06 Scrambled Tofu 500 ml Prepare before leaving 4 servings ml canned chickpeas, rinsed and drained - 5 ml (1 tsp) vanilla extract - 30 ml (2 tbsp.) cocoa powder - 60 ml (¼ cup) honey - 45 ml (3 tbsp.) vegetable oil - 15 ml (1 tbsp.) water - 1 onion, chopped g firm tofu - 30 ml (2 tbsp) vegetable oil - Salt and Pepper 1. In the food processor, combine all the ingredients and blend until the desired consistency is reached. Serve on toast. 1. Mash tofu with a fork. 2. In a skillet, fry the onion in oil over medium heat. 3. Add tofu and cook for 5 minutes. Season to taste. Note : Eat the hummus during the first days of the expedition. Note : This recipe should ideally be made on the first day of the expedition.

Expedition Recipes - breakfasts breakfast 07 Chocolate Pancakes 8 pancakes Prepare dry mix before leaving - 35 g (⅓ cup) powdered milk - Powdered eggs (equivalent of two eggs) - 180 ml (¾ cup) whole

5 Expedition Recipes - breakfasts breakfast 07 Chocolate Pancakes 8 pancakes Prepare dry mix before leaving - 35 g (⅓ cup) powdered milk - Powdered eggs (equivalent of two eggs) ml (¾ cup) whole wheat or all-purpose flour - 30 ml (2 tbsp) sugar - Pinch of salt ml (½ cup) chocolate chips ml (1 ¼ cups) water + water to rehydrate powdered eggs - 30 ml (2 tbsp) vegetable oil 1. Combine all the dry ingredients. 2. Add water and mix well. 3. Heat oil in a skillet. Cook pancakes one at a time until golden brown on both sides. Note : The dry mix can be prepared before leaving. Simply add water and cook the pancakes during the expedition.

6 Expedition Recipes - s 01 Moroccan Couscous 02 Asian-Style Tofu Brochettes 30 minutes 6 large servings (2 cups each) 20 minutes liter (5 cups) water - 10 ml (2 tsp) powdered chicken stock (optional) ml (1 ½ cups) dried fruit (raisins, apricots, cranberries, dates, or other) - 45 ml (3 tbsp) oil or non-hydrogenated margarine ml (3 cups) couscous - Two 540 ml (19 oz) cans chickpeas, drained - 15 ml (1 tbsp) cumin - Crushed chilies, to taste - 1 green pepper, diced - Salt and pepper, to taste Marinade - 75 ml (1/3 cup) honey - 75 ml (1/3 cup) soy sauce - 30 ml (2 tbsp) rice vinegar - 30 ml (2 tbsp) toasted sesame oil - 5 ml (1 tsp) sambal oelek (or Tabasco, cayenne pepper, or other spicy ingredient) - Salt and pepper Brochettes g (2 blocks) firm tofu, cut into large cubes liters (6 cups) vegetables, assorted (mushrooms, peppers, zucchini, onions), cut into large chunks - 12 wooden brochette skewers or branches 1. In a pot, bring the water, chicken stock, dried fruit, and oil to a boil. Then turn off the heat and add couscous. Cover and allow to sit for 5 minutes. 2. Fluff the couscous with a fork and add chickpeas, cumin, and green pepper. Season to taste. 1. Blend together all the marinade ingredients. 2. Toss tofu and vegetables in the marinade. If possible, marinade for about 4 hours (prepare at lunchtime to serve at dinner or at breakfast if it s for lunch). 3. Spear tofu on skewers, alternating with vegetable chunks. 4. Cook on the campfire. Note : The marinade can be prepared before leaving and brought along in a sealed container. This recipe should be made at the beginning of the expedition since tofu is a perishable food.

7 Expedition Recipes - s 03 Mediterranean Omelet 04 Noodle Soup 30 minutes 20 minutes - 45 ml (3 tbsp) oil - 1 onion, diced ml (½ cup) sundried tomatoes, cut into small pieces - 9 eggs (or the equivalent in the form of rehydrated powdered eggs) - 1 green pepper, diced - 10 ml (2 tsp) basil, dried - 60 ml (¼ cup) Parmesan, grated - Salt and pepper, to taste 1. In a skillet over medium heat, fry the onion and dried tomatoes in oil until the onion becomes translucent. 2. Meanwhile, in a bowl, beat the eggs. Add pepper and basil. 3. Add the egg mix to the pan. Sprinkle with Parmesan. Cook over medium-low until the egg mixture sets. - 2 liters (8 cups) water - 2 carrots, medium-size, diced - 2 celery sticks, diced - 2 packs (80 g each), beef jerky, chopped into small pieces - 1 large chunk of fresh ginger, peeled - Crushed chilies, to taste - 3 packs ramen noodles - 1 bunch, green onions 1. In a pot, bring to a boil the water, carrots, celery, beef jerky, ginger, chili peppers, and one pack only of ramen noodle seasoning, Reduce heat and simmer for or until vegetables are cooked. 2. Add the noodles. Simmer for about 2 minutes or until noodles are done. Remove the ginger. Add green onions just before serving.

8 Expedition Recipes - s 05 Fried Rice & Ham 06 Sloppy Vegetarian Joe 20 minutes ml (3 cups) cooked brown rice (about 375 ml or 1 ½ cups of uncooked rice) - 45 ml (3 tbsp) vegetable oil - 3 carrots, diced - 1 onion, chopped - 15 ml (1 tbsp) turmeric g tinned ham, diced - Salt and pepper, to taste - 2 cans (398 ml each) of beans in tomato sauce - 15 ml (1 tbsp) chili powder - Crushed chilies, to taste - 6 whole wheat flat hamburger buns - ½ red onion, sliced - Old cheddar, slices - Aluminum foil 1. Cook the rice according to the package directions. 2. In a pot, fry the onion and carrots in oil until the carrots are soft. Add turmeric and cook for another minute. 3. Add rice and ham. Season to taste. 1. In a bowl, combine beans, chili powder, and crushed chilies. 2. Place each bun on a square of aluminum foil. Open the bun and garnish with beans, cheddar, and onion slices. 3. Wrap the hamburgers in the foil. Cook on the campfire until the cheese melts. Note : To reduce cooking time, it is possible to use instant brown rice, which only takes 10 minutes to cook. In this case, cook 750 ml of rice, since it doesn t swell.

9 Expedition Recipes - s 07 Veggie Burgers 08 Indian Dhal 20 minutes 4 hamburgers Cook before leaving 30 minutes - 30 ml (2 tbsp) vegetable oil - 1 onion, chopped - 2 cloves of garlic, minced g mushrooms, sliced - 1 can (541 ml) lentils ml (1 ½ cups) bread crumbs - Salt and pepper - 4 flat hamburgers buns - Fixings (condiments, tomato, cheese, lettuce, etc.) ml (2 cups) dry red lentils - 3 carrots, medium-size, diced - 1 large chunk of fresh ginger, peeled - 30 ml (2 tbsp) turmeric - Crushed chilies, to taste - 1 can (400 ml) coconut milk ml (3 cups) water - Salt and pepper, to taste - 3 naans, halved 1. Fry onion in oil on medium heat for about 3 minutes. Add garlic and mushrooms. Brown the mushrooms 2. In the food processor puree lentils, mushroom and garlic mix, and bread crumbs. Season to taste. 3. In a skillet, cook patties in oil on medium heat, flipping once until golden brown on both sides. Serve on hamburger buns and top with fixings. 1. In a pot, combine all the ingredients except the bread. Bring to a boil. Reduce heat and simmer for about or until lentils and carrots are cooked. Remove the ginger and serve the dhal. Note : Lentil patties should be made before leaving. That way all you ll have to do is cook them. This meal should be eaten at the beginning of the expedition as the veggies patties could turn moldy in hot weather.

10 Expedition Recipes - s 09 Tuna Pasta 10 Camp-Style Salmon Pot Pie : 30 minutes g whole wheat farfalle (or other pasta) - 2 cans (198 g each) tuna in oil - 15 ml (1 tbsp) dried basil ml (½ cup) sundried tomatoes, cut into pieces - 1 red onion, diced - Parmesan cheese, grated (optional) - 1 box (215 g) butter and herb flavored potato flakes - 30 ml (2 tbsp) vegetable oil - 2 celery stalks, diced - 2 carrots, diced - 1 onion, diced - 1 can (418 g) salmon - Salt and pepper, to taste - Ritz crackers - Ketchup (optional) 1. Cook and drain pasta. 2. Combine all ingredients in a large bowl. 1. Cook the potato flakes according to package directions. 2. In another pot on medium heat, fry the vegetables in oil for about 8 minutes or until soft. 3. Add the salmon and mash with a fork. 4. Add potato mix. Season to taste. 5. In each cookset, crush several Ritz crackers if desired (to replicate salmon pot pie crust). Spread the salmon mix on top. Serve with ketchup if desired.

11 Expedition Recipes - s 11 Leftovers Pizza 12 Quinoa & Dried Sausage Soup Meal 30 minutes - 6 whole wheat pitas (10 in) ml (¾ cup) prepared pesto g dried sausage/jerky (if you have leftovers) ml (1 cup) grated cheese (mozzarella, cheddar) ml tomatoes, cut in pieces (about 2 3 tomatoes) g spicy dried sausage, cut into pieces - 30 ml (2 tbsp) vegetable oil - 1 onion, chopped - 2 carrots, diced - 20 ml (4 tsp) chicken stock powder - 2 liters (8 cups) water ml (½ cup) quinoa ml (½ cup) dried green lentils - Salt and pepper, to taste 1. Garnish pitas with toppings. 2. Cook pitas over the campfire until cheese melts. 1. In a pot, fry the dried sausage in oil until it darkens slightly. 2. Add onion and carrots. Fry for a few more minutes. 3. Dissolve the chicken stock powder in water. Add to the carrot and onion mix. 4. Add quinoa and lentils. Season to taste. Bring to a boil. Cover and simmer until the lentils and quinoa are cooked (30 to 45 minutes). Season to taste. Note : This recipe should be made at the end of the expedition so you can use leftovers as pizza toppings.

12 Expedition Recipes - s 13 Jerky Coleslaw mean meal 14 Lentil & Cabbage Stew 20 minutes liter (5 cups) green cabbage, cut into thin strips (about ½ cabbage) - ½ red onion, finely sliced - 2 carrots, cut into thin strips g beef jerky, torn into pieces - 60 ml (¼ cup) vegetable oil - 2 ml (½ tsp) cayenne pepper (or more, to taste) - Salt and pepper - 90 g dried sausage, cut into pieces - 45 ml (3 tbsp) vegetable oil - 1 onion, chopped ml (2 ½ cups) water - 15 ml (1 tbsp) chicken stock powder liter (5 cups) cabbage, cut into strips ml (1 cup) dried green lentils - Salt and pepper, to taste - 6 slices of whole wheat bread, served on the side 1. In a bowl, combine all the ingredients. Season to taste. 1. In a large pot, fry the sausage in oil until it darkens slightly. 2. Add onion and carrots and fry for a few minutes. 3. Dissolve chicken stock powder in water. Add to onion and carrot mix. 4. Add the rest of the ingredients. Bring to a boil and simmer for 30 minutes or until the lentils are cooked. Add water as needed. Season to taste. Serve with bread.

13 Expedition Recipes - snacks snack 01 Scrumptious Trail Squares snack 02 Truffle-Style Energy Balls 16 large or 24 small squares Cook before leaving 30 minutes 25 large truffles Cook before leaving ml (1 ½ cups) Graham cracker crumbs - 80 ml (⅓ cup) non-hydrogenated margarine, melted - 1 can, sweetened condensed milk (Eagle Brand type) - 45 ml (3 tbsp) fruit jam of your choice (optional) ml (½ cup) each of sweetened grated coconut, dried cranberries, dried apricots, and roasted pumpkin seeds (or other dried fruit) ml (3 cups) dried dates ml (1 cup) fruit juice (your choice) ml (½ cup) unsweetened applesauce ml (½ cup) dried cranberries - 60 ml (¼ cup) cocoa powder ml (½ cup) sweetened coconut, grated ml (¾ cup) rolled oats ml (½ cup) chocolate chips - Cocoa powder or sweetened grated coconut, to coat truffles 1. Preheat oven to 180 C (350 F). 2. Combine Graham crumbs and margarine. Press mix into the bottom of an 8" x 8" square pan. 3. In a small bowl, mix the jam (if desired) with the condensed milk. Pour on top of the crust. 4. Spread the remaining ingredients (coconut, cranberries, apricots, and pumpkin seeds) evenly over the condensed milk. Press lightly. 5. Bake for 25 to 30 minutes or until the top is golden brown. 6. Allow to cool. Cut into desired number of squares. 1. In a pot, bring to a boil the juice and dates. Allow to boil for about 3 minutes or until dates are soft. 2. In the food processor, puree the date mix with the applesauce. 3. In a bowl, combine the date mix with all the remaining ingredients. Mix well. 4. To make the truffles: wet hands and make small balls (about 15 ml or 1 tbsp.). Once the balls are formed, roll them in cocoa powder or coconut and place on a baking sheet or plate. Wet hands again as needed. Note : The truffle mix can also be used as a spread for breakfast or snacktime.

14 Expedition Recipes - snacks snack 03 Apple Campfire Crumble snack 04 Granola Bars 5 minutes 20 minutes 18 bars Cook before leaving - ½ recipe for dry oatmeal mix (see oatmeal recipe in Breakfasts section) - 6 apples, cut into quarters - Aluminum foil ml (3 cups) rolled oats ml (1 cup) dried cranberries or raisins ml (2 cups) sunflower seeds ml (1 cup) chocolate chips ml (½ cups) sweetened coconut, grated - 1 tin condensed milk (Eagle Brand type) - 60 ml (¼ cup) butter or non-hydrogenated margarine, melted 1. Place apples on aluminum foil. Top with dry oatmeal mix. Close aluminum foil to make a pouch. Cook over the campfire for about 30 minutes or until the apples are soft. 1. Preheat oven to 160 C (325 F). 2. Line a cookie tray with parchment paper. 3. Combine ingredients in a bowl and mix well. 4. Spread the dough out evenly over the cookie tray. 5. Bake for 25 minutes. 6. As soon as you remove the tray from the oven, cut the dough into bars. Allow to cool.

15 Expedition Recipes - snacks snack 05 Caramel Popcorn Crunch snack 06 Salty Popcorn Trail Mix 30 minutes 16 cups of crunch Cook before leaving 10 minutes 12 cups Cook before leaving ml (1 cup) roasted soy nuts ml (1 cup) pumpkin seeds ml (1 cup) banana chips - 2 liters (8 cups) popcorn (⅓ cup unpopped kernels) - 12 Graham crackers, crushed - 80 ml (⅓ cup) corn syrup ml (3 cups) sugar ml (1 cup) water - 80 ml (⅓ cup) non-hydrogenated margarine - 2 liters (8 cups) popped popcorn (⅓ cup unpopped kernels) ml (2 cups) roasted soy nuts - 80 g beef jerky, torn into pieces ml (2 cups) pretzels - 30 ml (2 tbsp) vegetable oil - 15 ml (1 tbsp) chili powder - 5 ml (1 tsp) garlic powder - Cayenne powder, to taste - Salt, to taste 1. In a large bowl, mix together the soybeans, pumpkin seeds, banana chips, popped popcorn, and Graham crackers. Divide the mix evenly into two bowls. 2. Line two baking sheets with parchment paper. 3. In a large pot, bring to a boil the corn syrup, sugar, and water. Do not stir. Simply shake the pot from time to time to ensure the caramel heats evenly. Allow to boil for about 10 minutes, or until the mix turns a golden color. Add margarine and allow to melt. 4. Pour half the caramel over one of the popcorn mixes and stir quickly to cover ingredients evenly. Immediately pour onto a baking sheet. Repeat for second bowl. 5. Allow to cool, then break the mix into chunks of the desired size. Place in plastic bags and seal tight. 1. In a large bowl, combine all the ingredients. Season to taste. Pour the mix into plastic bags and seal them tight. Note : Use caution when pouring caramel as it will be extremely hot.

16 Expedition Recipes - snacks snack 07 Date, Orange & Molasses Super Muffins snack 08 Raisin & Cheese Scones 30 minutes 12 muffins Cook before leaving 20 minutes 12 scones Cook before leaving ml (2 cups) all-purpose flour or ml (1 cup) all-purpose flour and 250 ml (1 cup) whole wheat flour - 10 ml (2 tsp) baking powder - 2 ml (½ tsp) baking soda ml (¾ cup) powdered milk ml (½ cup) molasses ml (½ cup) vegetable oil - 2 eggs ml (½ cup) orange juice - Zest of one orange ml (1 ½ cups) dried dates, chopped ml (2 cups) all-purpose flour or ml (1 cup) all-purpose flour and 250 ml (1 cup) whole wheat flour - 20 ml (4 tsp) baking powder - Pinch of salt - 60 ml (¼ cup) non-hydrogenated margarine - 1 egg - 30 ml (2 tbsp) sugar ml (¾ cup) milk ml (1 cup) or approximately 130 g cheddar cheese, cubed ml (1 cup) raisins 1. Preheat oven to 180 C (350 F). Grease a muffin pan or line with paper muffin cups. 2. In a bowl, combine flour, baking powder, baking soda, and powdered milk. 3. In another bowl, mix molasses, oil, eggs, orange juice, and orange zest. Add to dry ingredients. 4. Using a wooden spoon, stir just enough to moisten all the ingredients. Add chopped dates. 5. Spoon the dough into the muffin pan. Bake for about 20 minutes or until a toothpick inserted in the middle of a muffin comes out clean. 1. Preheat oven to 180 C (350 F). Line a baking sheet with parchment paper. 2. In a bowl, combine flour, baking powder, and salt. Add margarine and rub it with your fingers into the flour (pea-size pieces). 3. In another bowl, stir together egg, sugar, milk, cheese, and raisins. 4. Add to dry ingredients. Stir well. 5. Using a spoon, form twelve scones and lay them on the baking sheet, being sure to leave space between them. 6. Bake for 20 to 25 minutes or until scones are slightly golden on top.

MEAL PLAN AND RECIPES WELLNESS 90 PROGRAM CONTENTS. Overview...2. Breakfast...3. Shakes...7. Lunch Recipes Dinner Recipes Snacks...

MEAL PLAN AND RECIPES WELLNESS 90 PROGRAM CONTENTS. Overview...2. Breakfast...3. Shakes...7. Lunch Recipes Dinner Recipes Snacks... WELLNESS 90 PROGRAM MEAL PLAN AND RECIPES CONTENTS Overview...2 Breakfast...3 Shakes...7 Lunch Recipes... 8 Dinner Recipes...11 Snacks...14 1 OVERVIEW WELLNESS 90 PROGRAM OVERVIEW BREAKFAST LUNCH DINNER