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The 3-Day, Two-Person Meal Planner
GROCERY LIST
The 3-Day, Two-Person Meal Planner
RECIPES
Buy these ingredients at your local supermarket or health-food store. Check the
recipes that follow for the exact quantities you’ll need, then check at home before
you buy. Items are arranged in order by typical grocery aisle:
lemon (1)
bell pepper (1)
raisins (large box)
dried pear halves (small package)
dried peach halves (small package)
dried mushrooms (small package)
dry-packed sun-dried tomatoes
(1 ounce)
kidney beans (2 large cans)
chicken in water (5-ounce can)
condensed mincemeat (small jar)
butter (1 stick)
Cheddar cheese (8-ounce package)
pepperoni (1.5 ounces)
jerky (2 medium strips)
brown sugar
vanilla extract
flour
baking soda
salt
rolled oats
sweetened condensed milk
(14 ounces)
chopped dehydrated onion
chocolate chips (small package)
chopped walnuts
raw cashews
French bread
flour tortillas (small package)
instant brown rice
Coconut Ginger soup mix
(1 packet; A Taste of Thai is good)
dehydrated vegetarian chili mix
(the mix by Fantastic is good)
instant hummus
graham crackers (small box)
fig bars (small package)
corn chips (small bag; Fritos is good)
Goldfish crackers
pretzels (small bag)
hard candy, such as cinnamon balls,
coffee nips, caramels
malted milk balls
yogurt-covered raisins
gorp
hot sauce (small bottle)
nut butter (cashew butter is superb)
quart-size zipper-lock bags (1 box)
permanent marker (for labeling bags
with contents and cooking directions)
oven roasting bags (small box)
freeze-dried corn (small package; from
Adventure Foods, 828-497-4113;
www.adventurefoods.com;
Backpacker’s Pantry, 800-641-0500;
www.backpackerspantry.com; or
Just Tomatoes, Etc., 800-537-1985;
www.justtomatoes.com)
FRIDAY, DINNER
Cashew-Ginger Chicken and Rice
1 5-ounce can chicken in water
2
⁄3 cup raw cashews
1 cup + 2 tablespoons (2.6
ounces) freeze-dried corn
3 tablespoons chopped dehydrated
onion
1 1 ⁄2 cups instant brown rice
6 dried mushrooms, sliced thinly
1 1-ounce packet Coconut
Ginger soup mix (or similar Thai
flavoring or soup mix)
1 5-ounce can chicken in water
At home: Spread cashews on a cookie
sheet and toast at 300°F for 10 minutes.
Remove from the oven, let cool, then
store in a zipper-lock plastic bag.
Combine corn, onion, rice, and mushrooms,
plus seasoning packet, in a second
zipper-lock plastic bag.
In camp: Place bagged corn mixture
and chicken in a pot and cover with
water; mix well. Bring to a boil; simmer 5
minutes (adding more water as needed)
or until done. Garnish with cashews.
Serves 2.
FRIDAY, DESSERT
Mincemeat Pudding
6 ounces condensed
mincemeat
1
⁄2 cup chopped walnuts
In camp: Crumble equal portions of
mincemeat into 2 insulated cups or
bowls. Add 1 ⁄3 cup boiling water to each.
Cover and let stand for 10 minutes. Stir
equal portions of walnuts into each cup
before eating.
Serves 2.
SATURDAY AND SUNDAY,
BREAKFAST
Lemon-Raisin Breakfast Bars
“Although I generally preach variety,”
says Miller, “I make an exception here
because one pan of the breakfast bars
will serve two people for two breakfasts,
with a few bars left for the freezer. You’ll
likely breakfast on one bar at the beginning
of the trip and two bars further into
the trip.”
2 cups raisins
14 ounces sweetened
condensed milk
1 tablespoon lemon juice
1 tablespoon lemon rind
1 cup butter
1 1 ⁄3 cups brown sugar
1 1 ⁄2 teaspoons vanilla extract
1 cup flour
1
⁄2 teaspoon baking soda
1
⁄2 teaspoon salt
1 1 ⁄2 cups rolled oats
1 cup chopped walnuts
At home: In a saucepan, combine
raisins, milk, lemon juice, and lemon
rind. Heat and stir until bubbling, then
remove from heat to cool slightly. In a
bowl, beat together butter, brown sugar,
and vanilla extract to make a batter. Stir
in flour, baking soda, and salt, then add
oats and walnuts. Press all but 2 cups
of the batter into a greased 13 × 9-inch
pan. Spread raisin mixture on top of
batter to within 1 ⁄2 inch of the edges.
Sprinkle with dollops of reserved batter;
press lightly.
Bake at 350°F for 25 to 30 minutes,
or until golden brown. Allow to cool,
then slice into 12 bars and package 2
bars per zipper-lock plastic bag.
Yields 12 bars.
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