TRAIL COOKING

Backpacking Tips Know how to read a map, study it and know the terrain you'll be hiking Estimate the time it will take to arrive at your destination Pad your estimates with extra time to account for delays Obtain necessary permits, reserve campsites in advance, & check local regulations to avoid fines Know the area's weather patterns & plan for time of year Always be prepared for the worst weather

Backpacking Tips It's very easy to perspire, even in winter Dress in layers & be prepared for changing conditions, temperature changes at higher altitudes, and evenings Avoid wearing jeans or cotton clothing - Wear polypropylene, wool or other breathable materials that wick moisture away and dry quickly Always pack rain gear and keep near top of pack Drink up to four quarts of liquid per day even if you don't feel thirsty

Backpacking Tips Get to know your gear before heading out. Know your tent - its design and set-up. Know your stove - so you're not caught in the dark or the rain trying to figure it out Know you pack – it shouldn't weigh more than 25 percent of your weight and you should load so you know where to find things easily Depending on the terrain and the temperature, you may need to rest every 20 minutes or half hour Listen to your body

Backpacking Tips Carry a wet bandana to cool your face and neck when it’s hot Pay attention to where the water sources are Keep bottles filled in case the next source is farther away than expected Pay attention to your feet, keep them cool and remove sweat occasionally to minimize blisters Always carry a first aid kit and know how to use it Leave a schedule and a map of your route with an emergency contact person

Thanks to the folks at Camp Trails for some of the backpacking tips Packers need high carbohydrate foods, proteins and fats such as peanut butter, trail mixes, instant oatmeal, pastas and dried fruit Eat a high calorie breakfast to load up on energy Don't underestimate the need for frequent snacks Cook the evening meal before it gets too dark Store food in a sack hung from a tree limb at night to keep it away from raccoons, skunks or deer – it probably will NOT be mouse or bear proof Thanks to the folks at Camp Trails for some of the backpacking tips

Plan Your Meals Plan for nutrition Remember the four P’s Portability Palatability Price Preparation Portability need to carry consider weight consider perishability Preparation Cook bacon ahead of time Put the peanut butter in a small plastic jar or squeeze bottle The more pre-prepared, the less you need to cook

Plan Your Meals Packers need 3,200 to 3,800 calories per day – 60%carbohydrates, 20%proteins, 20% fats CHO - candy, vegetables, fruit and cereals, gorp High energy – good for breakfast Proteins - milk, fish, eggs, lean meats, cheese, legumes, grains, nuts Rebuild tissue and muscle strength Stick with you longer Good for breakfast & lunch Fats – bacon, butter, margarine, cheese, salami, pork, beef, ham, nuts and chocolate Main burners behind maintaining body heat Very important when the weather is cold and damp

Gorp Takes little space, goes a long way, kids love it! Suggestions Raisins Nuts Peanuts Sunflower seeds Pumpkin seeds Banana chips Dates and other dried fruit M&M's Cereal – Cheerios, Wheaties – not sugar coated Pretzels

Freeze Dried Foods Flash-frozen Placed in a vacuum chamber to remove moisture Reduces weight by more than 70% Sometimes compressed into space-saving patties Expensive Can be less appetizing than other pre-prepared foods Peas are great Vit C – 2 apples Thiamine – one pint of milk Fiber = one slice of whole grain bread

Dehydrated Foods Not frozen Dried Conventional oven set at a low temperature Commercial dehydrators use warm to hot blown air to take moisture out Same price as fresh foods Taste fresher and more like the original product than freeze-dried food Beef jerky is a good example

“REAL” Foods Tuna or chicken with noodles Instant oatmeal Rice & cheese Bagels w/ cream cheese (comes in packets) Precooked (or fresh) pasta – not dried PB&J Packaged soups (not cans) Hot & cold cereals Pancake & muffin mixes (remove from box) Raisins Carrots – eat first day out Tea in bags Coffee in bags – except for us purists

Planning Meals Energy bars & jerky are great for lunch Include spices and seasonings Homemade cookies & brownies are great Fresh meat & dairy products are heavy and spoil quickly (cheese lasts longer) Treat yourself the first day out

Planning Meals Think one pot Think spoon Think small light stove & fuel Just add water when possible Take a little olive oil Plan on 18-24 ounces per person per day Bake a cake!!