Vegetarian Times: Cooking by the campfire - menus and recipes - includes related articles on required ingredients, required equipment, and cooking guidelines

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Cooking by the campfire - menus and recipes - includes related articles on required ingredients, required equipment, and cooking guidelines

Jasmine Star

As a Chief for the Sierra Club's wilderness trips, I have watched the sunrise bring color to looming rock walls while cooking breakfast in the Grand Canyon. I've served blintzes to the sound of loons calling on Kintla Lake in Glader National Park, baked cornbread in a meadow filled with wildflowers in the Uinta Mountains of Utah, and introduced hikers to Indian curries in Oregon's high desert. I've also developed recipes, menus and cooking techniques to provide meals for 15 10-day outings throughout the West. I've received some rave reviews from trip participants, whose judgment may have been slightly clouded by the fact that everyday tastes better when you're camping.

Even so, I became a cook for these trips because of my experience as a participant and a vegetarian. I found that most trail cooks would provide vegetarian options, but these were often less creative (and less filling) than the food cooked for the rest of the group. I decided there would be certain advantages to taking on the task of cooking on outings: I could serve exclusively vegetarian (and primarily vegan) food, and I'd be guaranteed meals that I like.

Many trip participants are not vegetarian and have never gone 10 days without eating meat. On one trip, a fellow brought along some salami, "just in case. " At the trip's end we were both happy that he never felt the need to resort to it.

People are often surprised and pleased to learn that vegetarian food can be so varied, tasty and satisfying. Following the trips, I have had quite a few people request recipes, and several have written to say that they had decided either to become vegetarian or to reduce their meat consumption. I've come to realize that my trail cooking also can serve as a form of vegetarian activism.

When backpacking, it's important to use lightweight, non-perishable foods that are easy to prepare. I like to indulge myself with "real" food and fresh ingredients as much as possible. Fruit salad and muffins, quick bread or coffee cake make a great breakfast at the trailhead, and a lunch of sandwiches, fresh fruit and home-baked treats is going to hold up best on the first day. But starting with the first dinner, I try to mininize perishable, heavy or fragile ingredients. Using foods that cook quickly cuts down on the amount of fuel needed, and frees up more time for exploration and relaxation. With this in mind, here are some general guidelines and ideas for meal planning:

Breakfast: Hot cereal is an excellent backpacking breakfast; pancakes are also easy and can be varied by adding fruit or chopped nuts. Bagels and English muffins are your best choices for toast, because they are not as easily crushed in the pack. Other possibilities include granola, dried fruit compote, instant potatoes, and breakfast tacos with instant refried beans and scrambled tofu (using aseptic-packed tofu). Muesli is an ultimately easy and versatile breakfast; it can be served with hot or cold water or milk.

Lunch: The noon meal is a little more difficult to plan, because of the tendency to be away from base camp. I prefer lunches based on carbohydrates, such as instant hummus, tabouli or couscous pilaf. Along with a main dish, you'll want to provide a variety of snacks for munching while on the trail. Unfortunately, most of these foods-such as dried fruit, nuts, trail mix, granola bars and cookies--are heavy, and many have a high fat content. I have suggested a few lunch combinations, but you'll want to plan according to your own preferences.

Dinner: A good start for any dinner is instant soup, which can rehydrate thirsty hikers and warm chilled campers. Instant mixes for chili and soups (such as lentil, split pea and black bean) are now available in bulk in many natural food stores. if you've got kids along, instant mashed potatoes and gravy, or macaroni and cheese are both good choices. Ramen is quick and easy, and can be enhanced with the addition of a bit of tofu, or thinly sliced fresh vegetables, such as carrots or mushrooms. Most natural food stores now offer a Aide variety of instant meals in cups. Though a bit more expensive, this option is certainly quick and easy. You'll want to repackage these together in one bag. Cut out the directions and make a note of how many packages you've combined so that you'll know how much water to add at camp.

Remember that you're out in the wilderness to enjoy yourself. You may want to spend as little time as possible cooking, or you may prefer to take along special ingredients and cook more elaborate recipes. With that in mind, here are a few menus and recipes to get you started. These recipes are for six people; you may need to adjust the amounts. Although you want to keep the weight of the food low, it's definitely better to have a bit too much food than too little.

In assembling the following recipes, my aim was to use only easily obtained ingredients and to avoid liquids. I have also tried to put together meals that are (mainly) low-fat and healthful. As you read on, you'll see that planning and some pre-trip preparation at home are the keys to tasty, quick and easy camping menus.

DAY ONE

Breakfast: Cream of Rye with Apricots and Almonds, raisin toast

Lunch: Hummus, raw vegetables, bread or crackers, dried fruit

Dinner: Cabbage-Jicama Salad, Pesto Pasta, garlic bagels, biscotti

Cream of Rye with Apricots and Almonds

6 servings Cream of Rye, Cream of

Wheat or other quick-cooking

cereal 1/2 cup chopped dried apricots 1/2 cup chopped toasted almonds Powdered milk or soymilk, and

sweetener of your choice

(optional) Raisin toast (optional)

BEFORE THE nup, mix cereal with apricots and almonds; store in plastic bag or container. In camp, cook cereal according to package directions. Top with reconstituted milk and sweetener, if desired. Serve with raisin toast, if desired. Serves 6.

PER SERVING: 1 50 CAL.; 4G PROT.; 3G FAT; 26G CARB.; CHOL.; 13 1MG SOD.; 3G FIBER. LACTO/VEGAN

Hummus

2 cups hummus mix 3/4 tsp. granulated garlic 3/4 tsp. paprika 3/4 tsp. onion powder Dash cayenne (optional) Suggested accompaniments: crackers

or flatbread, dried fruit or

raw vegetables (optional)

Before trip mix hummus mix, garlic, paprika, onion powder and cayenne, if desired; store in plastic bag or container.

In camp, prepare hummus mixture according to package directions. Serve with your choice of accompaniments. Serves 6.

PER SERVING: 162 CAL.; 5G PROT.; 5G FAT; 22G CARB.; 0 CHOL.; 587MG SOD.; 5G FIBER. VEGAN

Cabbage-Jicama Salad

Jicama, a root vegetable, adds a crispy crunch to this simple salad.

Dressing:

1/3 cup soymilk 2 Tbs. canola oil 2 Tbs. lemon juice 4 tsp. onion powder

Salad:

1/2 small, green cabbage, chopped (about 2 cups pre-shredded) 1/2 tsp. salt 1 small Jicama, peeled and chopped

Before trip, mix dressing ingredients and store in small container with tight-fitting lid. At camp, mix cabbage with salt; let sit at least 15 minutes. Add Jicama and dressing; mix thoroughly. Serves 6.

PER SERVING: 8 2 CAL.; 1 G PROT.; 3G FAT; 9G CARB.; 0 CHOL.; S 1 MG SOD.; 2G FIBER. VEGAN

Pesto Pasta

1 package (4 servings) instant pesto mix 1 tsp. dried basil 4 tsp. dried oregano 1 tsp. granulated garlic 2 Tbs. dried parsley Salt and pepper to taste 1 Tbs. sugar 3/4 lb. farfalle (bow-tie pasta) 6-oz. can tomato paste 2 cups water 2 medium zucchinis, quartered and thinly sliced 1/2 cup grated Parmesan cheese (optional) 6 garlic bagels, halved

BEFORE TRIP, combine pesto mix, basil, oregano, garlic, parsley, salt, pepper and sugar; store in plastic bag or container.

In camp, cook pasta according to package directions until tender; drain.

In a saucepan, combine tomato paste, water, pesto mixture and zucchini; bring to a boil. Reduce heat; simmer 2 to 3 minutes. Pour sauce over pasta, toss and serve. Garnish with cheese if desired. Serve with bagels, toasted, if desired, on griddle. Serves 6.

PER SERVING: 335 CAL.; 13G PROT.; 5G FAT; 63G CARB.; 1 MG CHOL.; 415MG SOD.; 5G FIBER. VEGAN/LACTO (Optional ingredients not included.)

BAKED GOODS:

6 garlic bagels 6 English muffins 1 loaf raisin bread 6 whole wheat tortillas

CANNED GOODS:

2 6-oz. cans chopped green chili peppers 4-oz. can sliced mushrooms 6-oz. can tomato paste

CRACKERS AND COOKIES:

12 biscottis 2 to 3 bags cookies of your choice (fig bars, gingersnaps, etc.) 12-oz. box crackers or flatbread 1 1/4 cups graham cracker crumbs (about 1/3 lb. graham crackers) 1 bag mini rice cakes

DAIRY AND SOY PRODUCTS:

1/3 lb. cheddar or Monterey Jack cheese 3 Tbs. margarine (plus more for spreading on bread) 1/2 cup soymilk 3 Tbs. powdered milk or soymilk, plus more for pouring over cereal 6 oz. baked savory tofu

DRIED FOODS:

10 oz. dried apples 1/2 cup chopped dried apricots 1 oz. dried cherries, blueberries or cranberries 1 1/2 cups couscous 3/4 lb. farfalle (bow-tie pasta) 12 sun-dried tomatoes Enough dried fruit of your choice for 3 meals

GRAINS AND FLOURS:

2 cups Cream of Rye, Cream of Wheat or other quick-cooking hot cereal 3/4 cup multi-grain flour or pancake mix 1/2 cup quick-cooking rolled oats 3 cups quick-cooking brown rice 2 1/3 cups plus 1 Tbs. whole wheat flour

HERBS AND SPICES:

1 tsp. basil 2 tsp. chili powder 1 tsp. dried chives 1 tsp. cinnamon 1 tsp. ground coriander 2 1/2 tsp. ground cumin 2 tsp. curry powder 1 tsp. ginger 1 1/2 Tbs. granulated garlic 1/4 tsp. nutmeg. 2 1/2 tbs. onion powder 1 tbs. oregano 3/4 tbs. paprika 3 Tbs. dried parsley 1 tsp. vegetable seasoning salt Salt and pepper

MIXES AND POWDERS:

2 cups instant hummus mix 1 package instant pesto mix (enough to make 4 servings) 1 cup instant polenta 8 oz. instant hash brown potatoes 7 oz. instant refried beans 2 packages instant split pea soup mix or enough to make 6 servings 1 1/2 cups instant tabouli mix 1 oz. tomato powder or tomato soup mix or 3 oz. tomato paste 1 tbs. vegetable stock powder or enough to make 3 cups stock

NUTS:

3/4 cup toasted almonds 1 1/2 cups roasted cashews 1/3 cup chopped pecans 1/4 cup pine nuts

PRODUCE:

1/2 small green cabbage 1 small jicama 2 lemons 2 medium zucchinis Enough raw vegetables for 1 meal

OTHER:

4 tsp. baking powder 1/2 cup brown sugar 2 Tbs. canola oil 6 oz. semi-sweet chocolate chips 2 tsp. instant coffee Nonstick cooking spray 2/3 cup granulated sugar cane juice or sugar 1 Tbs.sugar

Equipment List

At home I seldom use any aluminum cookware or bakeware. But aluminum is ideal for camping because in addition to being lightweight, it distributes heat fairly welf. For the recipes here, I would bring along the following:

GENERAL EQUIPMENT:

Stove and fuel (1 liter of

liquid fuel should

suffice for a three-day

camping trip) 10-inch nonstick skillet Square nonstick griddle 2-qt. aluminum saucepan

with lid 3-qt. aluminum saucepan

with lid 2- to 3-qt. (lightweight)

mixing bowl 8-in. square aluminum

baking pan Measuring cup Wooden spoon Can opener Small knife (if you have a

Swiss Army knife, you

don't need another

knife, and you might not

need a can opener

either) Rubber spatula Ladle Pancake turner Tarp (for food preparation

surface, or to construct

cooking shelter) Cord (for hanging tarp) Small dish towel Hot pad Personal eating

dishes/utensils/cups Water bottles

OTHER NON-FOOD ITEMS:

Lunch container/

resealable bags Small dish sponge or

scrubber Small container of

biodegradable dish soap Matches

DAYTWO

Breakfast: Spicy Hash Browns, English muffins

Lunch: Tabouli, dried fruit,rice cakes, fig bars

Dinner: Instant split-pea soup, Mushroom-Tofu Pilaf,Fruit Crisp

Spicy Hash Browns

1 1/2tsp. onion powder 1 tsp. granulated garlic 1 tsp. ground coriander 1 1/2 tsp. ground cumin 1/2 tsp. vegetable seasoning salt 1/4 tsp. pepper 8 oz. instant hash brown potatoes 6-oz. can chopped green chilies Nonstick cooking spray or 1 to 2

Tbs. canola oil

BEFORE TRIP, mix together onion powder, garlic, coriander, cumin, salt and pepper; store in plastic bag or container.

In camp, rehydrate hash browns according to package directions. Mix with spice mixture and chilies.

Spray a skillet with nonstick cooking spray, or heat oil in a skillet. Add potato mixture to skillet; saute until browned. Serve with English muffins, toasted on griddle. Serves 6.

PER SERVING: 49 CAL.; 1 G PROT.; 0. 1 G FAT; 11 G CARB.; 0 CHOL.; 6MG SOD.; 1 G FIBER. VEGAN

Tabouli

Traditional tabouli is a cinch to make at the campground. 6 sun-dried tomatoes, diced (not oilpacked variety) 1 1/2 cups tabouli (bulgur salad) mix 1 1/2 cups boiling water Leftover Cabbage-Jicama Salad

BEFORE TRIP, add tomatoes to tabouli mix; seal in plastic bag or container.

In camp, place tabouli mixture in bowl; pour boiling water over tabouli. Let stand 15 minutes. Mix in any leftover Cabbage-Jicama Salad, if desired. Serves 6.

PER SERVING: 140 CAL.; 15G PROT.; 4G FAT; 3 1 G CARB.; 0 CHOL.; 457MG SOD.; 7G FIBER. VEGAN

Mushroom-Tofu Pilaf

3/4 tsp. onion powder 1/2 tsp. granulated garlic, or to taste 1/4 cup bell pepper flakes (optional) 1 Tbs. vegetable stock powder, or

enough to flavor 3 cups water Salt and pepper to taste 3 cups quick-cooking brown rice 3 cups water 6-oz. baked savory tofu, diced 4-oz. can mushrooms, drained instant split-pea soup

BEFORE TRIP, mix together onion powder,

garlic, pepper flakes if desired, vegetable stock powder, salt, pepper and rice. Store in plastic bag or container.

In camp, boil water in large saucepan. Stir in rice mixture, tofu and mushrooms. Remove from heat and let stand 5 minutes, covered. Fluff with fork and serve. Serves 6. Serve with instant split-pea soup.

PER SERVING WITH SOUP: 368 CAL.; 19G PROT.; 1G FAT; 69G CARB.; 0 CHOL.; 827MG SOD.; 5G FIBER. VEGAN

Fruit Crisp

Filling:

1/4 lb. dried apples, peaches or pears 1 oz. (about 1/4 cup) dried cherries, blueberries or cranberries 1 tsp. cinnamon 1/4 tsp. nutmeg Juice of 1/2 lemon 1 cup hot water

Topping:

1/2 cup quick-cooking rolled oats 1/2 cup whole wheat flour 1/2 cup granulated sugar cane juice (see glossary) or sugar 1/4 cup chopped toasted almonds Dash salt 3 Tbs. margarine

BEFORE Trip, combine dried fruit, cinnamon and nutmeg in plastic bag or container. In another bag or container, combine all topping ingredients except margarine.

In camp, pour fruit mixture into nonstick skillet. Pour lemon juice and water over fruit; let stand 10 minutes. Add more water a little at a time if necessary to rehydrate fruit.

Mix margarine with topping mixture; spread over fruit. Cover and cook over low heat 20 minutes. Serves 6.

PER SERVING: 2S7 CAL.; 3G PROT.; 9G FAT; 39G CARB.; 0 CHOL.; 84MG SOD.; 4G FIBER. LACTO

DAY THREE

Breakfast: Gingerbread Pancakes

Lunch: Moroccan Couscous, dried fruit, nuts, cookies

Dinner: Bean and Polenta Pie, Quesadillas, No-Bake Brownies

Gingerbread Pancakes

Pancakes:

2 cups whole wheat flour 3/4 cup muiti-grain flour or pancake

mix 1/4 cup granulated sugar cane juice

(see glossary) or sugar 4 tsp. baking powder 1/2 tsp. salt 1 Tbs. ground ginger 2 tsp. cinnamon 1 Tbs. instant coffee powder

(optional) 3 cups water

Syrup:

1/2 cup brown sugar 1/2 cup hot water

Apple compote:

1/3 lb. dried apples Granulated sugar cane juice (see

glossary) or sugar to taste Cinnamon to taste Water to cover

PANCAKES: Before trip, mix together all ingredients except water. Seal in plastic bag or container. In camp, mix flour mixture with water. Cook on oiled griddle. Serve with syrup and/or apple compote.

Syrup: Dissolve sugar in water.

Apple Compote: Before trip, place apples in plastic bag or container with sweetener and cinnamon. In camp, pour apple mixture into saucepan; cover with water and bring to a boil. Let sit overnight to rehydrate. Before serving, bring to a boil again, stirring constantly. Serves 6.

PER SERVING: 3S3 CAL.; 7G PROT.; 1 G FAT; 78G CARB.; 0 CHOL.; 49 7MG SOD.; 9G FIBER. VEGAN

Moroccan Couscous

1 1/2 cups couscous 1 Tbs. dried chives 2 tsp. curry powder 3/4 tsp. salt 3/4 tsp. granulated garlic 6 sun-dried tomatoes, diced (not

oil-packed) 21/2 cups water 1/4 cup pine nuts Dried bananas, roasted cashews

or cookies (optional)

BEFORE Trip mix together couscous, chives, curry, salt, garlic and tomatoes. Seal in plastic bag or container.

In camp, add couscous mixture to water in a saucepan. Bring to a boil; cook 1 to 2 minutes. Turn off heat, cover and let stand 5 to 10 minutes. Fluff with fork. Stir in pine nuts. Serve with your choice of accompaniments. Serves 6.

PER SERVING: 117 CAL.; 4G PROT.; 3 G FAT; 19G CARB.; 0 CHOL.; 277MG SOD.; 4G FIBER. VEGAN

Bean and Polenta Pie

1 oz. tomato powder or dried tomato soup mix (see note) 1/2 tsp. onion powder 1 Tbs. whole wheat f lour 1/2 tsp. granulated garlic 2 tsp. chili powder 1 tsp. oregano 3/4 tsp. ground cumin 1 Tbs. dried parsley 1/4 tsp. vegetable seasoning salt 1/4 tsp. red pepper flakes (optional) 1 cup instant polenta 7-oz. package instant refried

beans 2 1/2 cups water

Before Trip, mix together tomato powder or soup mix, onion powder, flour, garlic, chili powder, oregano, cumin, parsley, salt and pepper flakes if desired. Seal in plastic bag or container.

In camp, cook polenta in saucepan according to package directions, or use pre-cooked polenta. Let sit a few minutes; pour into an 8-inch square pan. In same saucepan, reconstitute refried beans according to package directions. Spread beans over polenta.

Sauce: Combine tomato mixture and water in saucepan. Bring to a boil; simmer 5 minutes. Pour over beans and polenta; serve. Makes 6 servings.

Note: Substitute 3 oz. tomato paste for tomato powder or soup mix. In camp, add tomato paste to onion powder mixture and water in saucepan.

PER SERVING: 87 CAL.; 3G PROT.; 0.1G FAT; 17G CARB.; 0 CHOL.; 287MG SOD.; 2G FIBER. VEGAN

Quesadillas

6 whole wheat tortillas 1/2 lb. regular or vegan cheddar or

Monterey Jack cheese, grated 6-oz. can chopped green chilies Red bell pepper slices (optional)

Oil and heat griddle. Place tortillas on griddle; cook briefly, then flip. Spread equal amounts of cheese, chilies and red pepper if desired on half of each tortilla. Fold tortilla so filling is covered. Cook until tortilla is golden brown, then toast other side. Cook until cheese melts. Makes 6 quesadellas.

PER SERVING: 188 CAL.; 9G PROT.; 9G FAT; 16G CARB.; 26MG CHOL.; 267MG SOD.; 1G FIBER. LACTO/VEGAN

No-Bake Brownies

1 1/4 cups graham cracker crumbs 1/3 cup chopped pecans 1/3 cup water 3 Tbs. powdered soymilk 6 oz. semi-sweet chocolate chips

Before trip, combine graham crackers and pecans. Seal in plastic bag or container.

In camp, add water and soymilk powder to saucepan; mix thoroughly. Cook over medium heat until warm. Add chocolate chips to saucepan; stir until melted and thoroughly combined with soymilk. Remove from heat. Add graham cracker mixture; mix well. Press into oiled 8-inch square pan. Let sit 30 minutes. Cut and serve. Makes 6 servings.

PER SERVING: 266 CAL.; 3G PROT.; 13G FAT; 34G CARB.; 0 CHOL.; 154MG SOD.; 3G FIBER. VEGAN

RELATED ARTICLE: TIPS FOR COOKING AT CAMP

* Be familiar with the meals you plan to cook. it's a good idea to practice new recipes at home, at least inside on the stove, and better yet, outside on your camp stove.

* Put pre-mixes and other dry goods into plastic sealable bags or reusable containers. You can write instructions on small slips of paper and include these with the mixes. Label containers with a permanent marker. Place everything for a particular meaal (except perishables) together in a larger bag or container. (It may seem wasteful, but you can reuse these bags.) Double-bagging will keep your food more secure and decrease food odors, making it less likely that your food will be vandalized by hungry critters. Carry food separately from stoves and fuel to avoid contamination.

* Make sure you're comfortable with operating your stove before you set out into the wilderness. A heat diffuser also is useful for tempering the heat of many camp stoves, which tend not to be very adjustable.

* Carry along an extra meal or two in case of emergency, or in case you decide to extend your trip. Choose only the lightest, most compact and simplest of foods for this purpose: instant oatmeal, instant soups, hummus mix and instant dried chili (available in natural food stores) are all good choices.

* A wide variety of dried and freezedried vegetables, beens and other products are available by mail order from Wee-Pak; call (800) 722-2710 to receive a product list and order form. You can make ordinary meals more interesting and diverse by simply incorporating a small amount of dried mushroom slices, bell pepper flakes, or freeze-dried peas or broccoli.

* Although I have yet to find an exclusively vegetarien back-country cookbook, there are several useful cookbooks on this subject. I recommend Wilderness Cuisine by Carole Latimer and Simple Foods for the Pack by Claudia Axcell, Diana Cooke and Vicki Kinmont.