SAMPLE RECIPES
Honey, Walnut & Ginger Granola
Home Preparation 35mins Field Preparation 2mins Dry Weight 155g per serve
Caloric Density 4.0 Vegetarian
75g rolled oats
15g wheatgerm
25g walnuts, chopped
25g brown sugar
50g honey
25g crystallized ginger, finely chopped
25g raisins
1 tbsp vegetable oil
2 tsp ground ginger
50g milk powder
As the name suggests this dish is sweet and crunchy – just the way granola should be. The ginger gives the dish a spicy flavour, as well as providing your immune system with a boost and helping with blood circulation. Try adding a few macadamias, dried berries or shredded coconut.
Equipment
At home: 2 bowls, spoon, square baking tray
At camp: spoon
Method
- At home, preheat your oven to 150C.
- Place the rolled oats, wheat germ, walnuts and brown sugar in a large bowl and mix thoroughly.
- Place the remaining ingredients, except the milk powder, in a separate bowl and mix thoroughly.
- Combine the two mixtures thoroughly and pour evenly onto your (preferably lined) baking tray.
- Bake in the oven for 20 minutes, stirring occasionally, or until golden brown. Remove from oven and allow to cool.
- Once cool, mix with powdered milk and place in a ziplock bag.
- At camp, mix ingredients with a few tbsp of water (add more water as necessary) for delicious instant crunchy granola.
Per Serving 605 calories; 24g fat; 90g carbohydrates; 15g protein
Glazed Pecan, Pear & Roquefort Salad
Home Preparation 15mins Field Preparation 2mins Dry Weight 180g per serve
Caloric Density 3.5 Vegetarian
50g Roquefort cheese
50g rocket leaves
50g red pepper, sliced
75g chopped pecans
35g white sugar
50g dried pears, sliced
2 tbsp extra virgin olive oil
1 tbsp fine red wine vinegar
For a light, healthy lunchtime snack try this salad which combines sweet, salty and bitter flavours. It tastes great with a handful of water crackers or a wholemeal bread roll. Any blue cheese can be used in lieu of Roquefort.
Equipment
At home: knife, chopping board, frying pan, spoon
At camp: spoon, bowl, knife, chopping board
Method
- At home, chop the Roquefort into 1-2cm cubes.
- Place Roqeufort cubes into a ziplock freezer bag, remove air and seal.
- Place the rocket leaves and sliced pepper in a separate ziplock freezer bag, remove air and seal.
- Add the pecans and sugar to the frying pan and stir gently over medium heat until the sugar has caramelized the pecans.
- Carefully transfer the contents of the pan to greaseproof paper to cool.
- Once cool, break the glazed pecans into pieces and place in a separate ziplock freezer bag, remove air and seal.
- At camp, empty the rocket and pepper into a bowl.
- Add the sliced dried pears to the bowl of rocket and pepper.
- Add the oil and vinegar to the bowl and mix together.
- Add the Roquefort cubes and chopped pecans, toss and eat.
Per Serving 630 calories; 49g fat; 43g carbohydrates; 9g protein
Haloumi & Figs with Balsamic Olives
Field Preparation 8mins Dry Weight 120g per serve Caloric Density 3.5 Vegetarian
1 tbsp extra virgin olive oil
150g haloumi, sliced
40g dried figs, roughly chopped
80g kalamata olives
1 tbsp balsamic vinegar
One of the easiest to knock up quickly at camp, I really enjoy the complex variety of flavours in this dish. It has a very good balance between carbs, fats and protein.
Equipment
At camp: pot, spoon/spatula
Method
- At home, add the olives and balsamic vinegar together in a ziplock bag and shake to combine. Place inside another ziplock bag to prevent leakage.
- At camp, over a medium heat add the oil to the pot, along with the haloumi slices.
- Cook the haloumi for 2-3 minutes each side until golden brown.
- Transfer the haloumi to your serving bowls along with the figs.
- Add the olives to the pot and heat for 1-2 minutes.
- Remove from heat and mix with the haloumi to serve.
Per Serving 422 calories; 34g fat; 19g carbohydrates; 11g protein
Moroccan Lamb & Apricot Tagine
Home Preparation 100mins Field Preparation 7mins Dry Weight 200g per serve
Caloric Density 4.2
300g lean lamb shoulder
1 tsp ground ginger
1 tsp ground turmeric
sea salt and cracked pepper to taste
2 onions, diced
3 cloves garlic, crushed
2 carrots, diced
2 tsp chicken stock
100g dried apricots, diced
40g raisins
2 tbsp extra virgin olive oil
I just love the culmination of sweet and spicy flavours in a lamb tagine.
This meal is another great dish to cook up at home and dehydrate ahead of your next trip into the outdoors…and if you want to go all out it’s great combined with the Mediterranean Couscous.
If you don’t have a tagine you can get by using a pot.
Equipment
At home: tagine, knife, chopping board, spoon, bowl, food dehydrator
At camp: pot, spoon
Method
- At home, heat the tagine over high heat.
- Cut the lamb into small pieces no more than 1cm thick and season with the ginger, turmeric, salt and pepper.
- Add the lamb to the tagine, along with the onion and a tablespoon of water.
- Cook for 3 to 5 minutes until meat and onion is starting to brown.
- Add the garlic and cook for another 2 minutes.
- Add the remaining ingredients except the dried apricots, raisins and olive oil.
- Reduce the heat to low-medium and cook covered for 60-90 minutes.
- When meat is thoroughly cooked remove from heat.
- Spread onto trays and dehydrate for at least 12 hours.
- Pour into a ziplock freezer bag, remove air and seal. Place in freezer or fridge if not using immediately.
- At camp, add the sauce to 200ml water and rehydrate for 2 hours.
- Add in the dried apricots, raisins and olive oil and heat on a high heat for 5 minutes before serving.
Per Serving 579 calories; 24g fat; 61g carbohydrates; 33g protein
Mike’s Thai Green Chicken Curry
Field Preparation 20mins Dry Weight 325g per serve Caloric Density 1.7
200g whole smoked chicken breast
1 tbsp garlic, crushed
2 tbsp Thai green curry paste
75g powdered coconut cream
50g dried mushrooms
50g dried peas or beans
200g rice
20g red chilli peppers, chopped
This is a great recipe that was first introduced to me by one of my most adventurous and creative outdoor buddies. I’ve simplified the recipe a bit and you can make it as hot and spicy as you like.
The chicken curry sauce may be made at home and dehydrated to reduce weight.
Equipment
At camp: 2 pots, knife, chopping board, spoon
Method
- At camp, slice the smoked chicken breast into thin strips.
- Heat a pot over medium heat and add garlic and curry paste.
- Sauté for 3 minutes before adding the chicken and continue to sauté for a further 2 minutes.
- Mix the powdered coconut cream with water according to instructions until it is the consistency of thin cream.
- Add the coconut cream and remaining ingredients, except the rice, to the pot containing the chicken. Bring to boil then reduce the heat and simmer for 8 to 10 minutes, before removing from heat.
- Meanwhile, in a separate pot place the rice and 500ml water and bring water to the boil.
- When boiling, reduce the heat to a low simmer for 8 minutes, stirring and checking regularly to see if the rice is nearly cooked, being careful not to burn the rice.
- When nearly cooked, drain the rice, cover and set aside for 3 to 4 minutes.
- Serve the rice into bowls. Add the curry sauce, chopped chilli and enjoy!
Per Serving 569 calories; 13g fat; 75g carbohydrates; 41g protein
Poached Pears with Rum & Raisin Chocolate
Home Preparation 20mins Field Preparation 7mins Dry Weight 110g per serve
Caloric Density 4.1 Vegetarian
4 large pears
20g raisins
40g brown sugar
60g rum and raisin chocolate
Because this dish is simple to prepare and tastes delicious it is one of my favourite desserts after a particularly long day on the trail.
Equipment
At home: knife, chopping board, pot and lid
At camp: spoon, pot
Method
- At home, cut pears into slices and mix with raisins, brown sugar and 75 ml water. Bring pear mixture to simmer in your pot, stirring occasionally.
- Simmer for 15-20 minutes, then allow to cool.
- Spread cooled mixture on dehydrator. Dehydrate for 8 hours, then allow to cool.
- Transfer dried mixture into zip lock bags and seal.
- At camp, add about 100 ml of water to the mixture. Leave for at least 1 hour.
- Reheat the mixture in your pot over medium heat for 3 minutes, stirring occasionally,
- Serve with chocolate broken into chunks and allowed to melt in the pot of pears.
Per Serving 319 calories; 12g fat; 52g carbohydrates; 3g protein