Breakfast
1. Orange Blueberry Pecan Oatmeal
3/4 Cup Quaker Old Fashioned Oatmeal
1/4 Cup Dried Blueberries
1/4 Cup smashed or chopped Pecans
1 Tsp and a pinch more of Orange Jello
2 Tbsp of Dried Milk
1/8 tsp Salt
2. Apple Cinnamon Crunch Oatmeal
½ cup old fashioned oatmeal
¼ cup apple slices, dried
1 tsp sugar or more if desired
½ teaspoon cinnamon
¼ cup raisins
¼ cup granola cereal
1¼ cups water
Milk Option:
2 tbsp instant dry whole milk
½ cup water
3. Oatmeal with Fruit and Dark Chocolate
½ cup old fashioned oatmeal
½ cup dehydrated fruit (e.g. banana, pineapple, mango, and shredded coconut with dark chocolate chips). Try bananas with strawberries and blueberries or peaches.
1 tsp sugar or more if desired
¼ cup Almond and Dark Chocolate granola cereal (Cascadian Farm) or any granola with added chocolate pieces if desired.
1¼ cups water
Milk Option:
2 tbsp instant dry whole milk
½ cup water
4. Oatmeal also with:
- dried apple with cinnamon and brown sugar
- cinnamon, brown sugar, raisins and nuts
5. Pancakes
Whole wheat pancakes to top with canned blueberries and real maple syrup. Bring along cornstarch in a zip lock bag—about 2 tbsp dissolved in a little cold water will thicken one can of berries when you warm them in a pot over the fire. Grate in some orange rind as a finishing touch. Top with pecans or walnuts to boost your paddling power.
6. Other
- Pancakes + maple syrup/fruit salad/yoghurt
- Crepes + maple syrup/fruit salad/yoghurt
- Pain perdu with berries, apple, nuts, poppy, lemon peel, etc
- Granola with dried fruit, yoghurt/dried milk and banana
- Bagels & cream cheese, peanut butter, nutella or jelly
- Wraps with eggs, cream cheese, nutella, peanut butter or almond butter
- Quesadillas with eggs, cream cheese, nutella, peanut butter or almond butter
- Fry muffins/scones (get the just-add-water mixes)
- Yogurt with “active live cultures"
- Eggs with fries, bacon, ham, melon or some bananas
Lunch
1. Curried Fruit Hummus (Serves 2)
In a sandwich bag:
1/2 cup commercial hummus mix (such as Fantastic Foods or Casbah)
5 Tbsp freeze dried cubed apples
5 Tbsp freeze dried cubed mangoes
1 tsp mild curry powder
Also take:
2 packet or 2 Tbsp mild olive oil
Nibbelage of choice
Add 1/2 cup cool water and stir. Seal bag tightly and gently knead till mixed. Let sit for a few minutes. Serve in pitas, on tortillas or with crackers.
2. Curry Chicken Pitas (Serves 2)
1 7-ounce pouch chicken
4 packets mayo
In a sandwich bag:
2 Tbsp dried onion
1/4 cup dried apples, chopped
In a small bag:
1 tsp curry powder
1/4 tsp ground ginger
Also take:
2 large pita pockets or large tortillas
Add enough cool water to cover the onions and apples. Let soak for 10-20 minutes. If any water is left, drain off carefully. Open the chicken packet, add in the mayo to taste, then the seasonings. Toss in the onion and apple. Spoon into the pitas, halved.
3. Harvest Chicken Salad Wraps (Serves 2)
1 7-ounce pouch of chicken
In a sandwich bag:
2 Tbsp dried chopped celery
1/4 cup diced dried apples
Also take:
1/4 cup chopped walnuts or pecans
1 Tbsp dried cranberries or raisins
1 packet each salt and pepper
1 Tbsp olive oil
2 large pitas or tortillas
Cover the celery and apples with water and let sit for 10-20 minutes. Drain any remaining water carefully. Open the chicken pouch and add the vegetables, nuts and cranberries and toss. Add in olive oil to texture you like, salt and pepper to taste. Serve in pita halves or as wraps.
4. Pesto Tuna Sandwich (serves 2)
See here.
5. Ham, Cheese & Apple Sandwich (serves 2)
See here.
6. Quesadillas (serves 4)
4 burrito-size tortillas
100 gr. mozzarella or jack cheese
1 sliced tomato, 1 sliced onion, 1 sliced avocado
Over low heat place tortilla, place ingredients on one half of it, turn it over so both sides are hot.
7. Other
- Pitas with hummus, tomato, cucumber, avocado, sprouts
- Wraps with spreads, humus, veggies, ham, cheese, Greek salad
- Burritos with refried beans, cheese, onion, tomato, avocado, sour cream, chips and salsa.
- Cous-cous
- Parmigiano & salami
- Pre-prepared salad
- Fruitsalad, fruitcake, dark chocolate
1. Marinated Salmon Steaks or Filets
Brown sugar, soy sauce, ginger powder, pepper, salad oil. Mix together and use to marinate your salmon for approximately 3 hours before frying or baking (with potato salad)
2. Ham and Cheese Macaroni
¼ cup deli ham, dried
¼ cup mixed vegetables, dried (corn, carrots, peas, and green beans)
½ cup macaroni
1 Tbl + 1 tsp cheddar cheese powder
1 Tbl powdered milk
1 cup water
3. Beefy Macaroni and Cheese
¼ cup ground beef, dried
¼ cup mixed vegetables, dried (bell peppers, tomatoes, onions, mushrooms)
½ cup macaroni
1 Tbl + 1 tsp cheddar cheese powder
1 Tbl powdered milk
1¼ cup water
slices of dried jalepeno pepper, pinch of red pepper, and a half teaspoon of taco seasoning
4. Couscous
1/2 cup couscous
1/2 tbl bouillon powder
1 ts cumin
1 ts dried oregano
1 ts dried onion
1/8 cup sun-dried tomatoes
1/4 chili, finely chopped
1 garlic clove
Combine all ingredients and stir in one cup of boiling water (10 minutes).
7. Other
- Pesto pasta (pick up several kinds of pesto sauces in bags; they keep a long time and make great pasta with dried tortellini, parmesan, cheese, fresh garlic, sun-dried tomatoes and pine nuts)
- Ragu pasta
- Pesto gnocchi (idem)
- Smoked salmon pasta
- Trout with lemon & yoghurt/masala
- One pot wonders from WholeFoods
- Thai chicken stir fry with rice: Thai curry is a wonderful meal. Sauté an onion and red pepper, mix into the curry. Add a can of chicken if you desire.
1. Fruit
Outside of berries, which only last a day or two, you can take most fruit on paddling trips:
- soft fruits like apricots, bananas, grapes, kiwi, melons, nectarines, apples, peaches, and pears need to be protected from bruising (wrapped in cloth or newspaper, and then in plastic).
- hard fruits like lemons, oranges, grapefruit, pineapples. apricots, cantaloupe, mango, oranges, red grapefruit, papaya, and dates must be free of scrapes or bruises and wrapped in cloth or newspaper, and then in plastic.
- for the first few days you can enjoy asparagus, broccoli, brussels sprouts, green peas, green onions; leafy greens like kale and lettuce need to be used up first.
- if you're careful, for a week or so you can have artichokes, cauliflower, celery, cucumbers, green beans, peppers (green, red, orange, yellow) and zucchini.
- even later on the trip you can be eating beets, cabbage (green and purple), baby carrots/carrots, corn on the cob, garlic, ginger, potatoes, sweet potatoes, winter squash and round onions.
- bring along a variety of seeds (sesame, sunflower, pumpkin) to toss into salads and main dishes.
Check dairy items for expiry date. On a trip, use milk, cottage and cream cheese within the first 2-3 days. Yogurt can last a week; cheese longer.
4. Meat
Fresh meat, fish and poultry last a day or two; eggs a week. I usually avoid meats, though dried meats work for longer trips. Sausage keeps up to 5 days in summer conditions. Heat up slivers of salami to put into fajitas.
5. Ingredients
Try these ingredients (along with your regular salt and pepper):
- Sun-dried tomatoes
- Oregano and basil
- Cayenne pepper
- Olive oil, soy sauce, hot sauce, balsamic vinegar, and bouillon cubes
- Garlic cloves or garlic powder
- Dried onion flakes, chili peppers, and dried mushrooms
6. Dessert
- Pears cooked in a skillet with a bit of butter and sugar to caramelize for a few minutes before sprinkling with cinnamon and chopped nuts.
Hendrik's choices here.
