There are some things to keep in mind when preparing and storing your dehydrated meals. Cut your veggies into small chunks so they dry evenly and won’t take long to rehydrate. Do not use oils when cooking. If you are adding meat, cook it separately and rinse it well to remove all the fat. You can add broth or soy sauce when cooking your veggies, which adds flavor but nothing that might spoil.  Use the fruit leather sheets in your food dehydrator to hold any moist foods.

Check online for drying times for your model of dehydrator, then after the food is completely dry, divide into servings and add about ¼ cup of instant rice or whatever quick-cooking noodles you want to use.

When packing the meals, I also add a scoop of dehydrated or keto butter, adding back fats and flavor. You have lots of storage options: Ziplock bags, mason jars, or mylar bags similar to freeze dried meals. Mylar bags allow you to add boiling water directly.

These meals will be shelf stable for a few months or over a year in the freezer and can deployed for a quick meal any night.

More stories about dehydrated meals and backcountry cooking.

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Heather’s Choice meals and snacks started under this premise, when the namesake founder was trying to prepare for her first rafting trip through the Grand Canyon. Educated at Western Washington University with a degree in evolutionary nutrition, and having been raised on organic food in Alaska, she got busy on her dehydrator and spent months exploring delicious and healthy food options.

The results are worth investigating. Best-selling options include Smoked Sockeye Salmon Chowder, Dark Chocolate Chili with Grass Fed Bison, Blueberry Cinnamon Breakfast, and African Peanut Stew suitable for vegans. In the snack category, there is a wide range of flavor offerings for what they term “Packaroons,” or flavorful and compact Macaroons that pack 150 calories per ounce, or 320 calories per package. Meals are packaged as one serving per ounce and average 600 calories per serving while weighing just four ounces. Simply add boiling water to the pouch, wait the allotted time, and enjoy your meal from the bag with little clean up. You’ve probably done this before—but not with salmon and bison!

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Bringing busy people locally-crafted, healthy food is a worthwhile but lofty goal. But the unstuffed Italian pepper meal lives up to the challenge. It packs a pleasant, peppery heat, along with a delicious medley of herbs. Even the ground beef tastes well seasoned and of high quality, combining a home-cooked, from-scratch taste with a just-add-water level of ease.

The pork harvest bowl is another successful culinary experience. The wild rice and pork pair deliciously with roasted Brussels sprouts and caramelized onion, while the balsamic vinegar and hint of orange add a delightfully complex flavor. It’s as easy to imagine stashing a few of these meals at work for the days when you don’t have time to prepare lunch as it is to imagine bringing them along on a multi-day backpacking trip. In fact, if you’re tired from a long day’s trek, these meals may be the best thing you’ve ever tasted in the great outdoors. That’s because Bushka’s founder, Deana Del Vecchio, came up with the idea for her company while preparing to hike the Laugavgur trail in Iceland. Dismayed by most of the prepackaged food options, she decided to make her own freeze-dried meals and dehydrated snacks that don’t suck. She succeeded on her trip, and—lucky for the rest of us—she’s sharing her R&D by making her delicious concoctions available to the masses. //

[Feature photo: Bags of Bushka’s ready to re-hydrate. // Courtesy of Bushka’s Kitchen]

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In the Introduction, Miller asks a question that sets the foundation for the entire book: “What kind of cook are you?” She offers three classifications of “an ascetic, a pragmatist, or a gourmand.” Each chapter and recipe takes all three approaches into consideration, and every dish can be adapted for home, picnic, and weekend campground outings.

The first thing that I learned from this book is how many quality foods you can get in powdered form. Sure, I knew about powdered dairy products, and dry packets of gravies, sauces, and hot drinks. Orange powder, coconut cream powder, and powdered vegetable shortening were new and fascinating discoveries. Miller deftly incorporates these, as well as freeze-dried and dehydrated foods, into the recipes, alongside canned and fresh ingredients. There are even whole sections on how to dehydrate your own foods, and substitutions for alternating fresh and dry ingredients in your meals.

Miller’s voice, style, and approach are relatable, simple, and functional. Each chapter opens with a rich quote from an outdoor living, camping, or backpacking book. The pages are peppered with “Hot Tips” of backcountry trends, challenges, trail tips, and fun stories from “trail-wise cooks” and “trail denizens.” The layout makes it easy to flip back through and find memorable tidbits. And the recipes provide information to help you pre-prep, track your caloric intake, and gauge your pack food weight.

We all have our own trail styles, tricks, and foods that are unique to us, and this book can help you adapt the foods you love for all your outdoor adventures. //

[Feature photo: Shallan Knowles]

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Laura Talaga, age 32

Trails: “Triple Crown” – Appalachian Trail, 2007 (March 2-Sept. 20); Pacific Crest Trail, 2013 (April 25-Sept. 14); Continental Divide Trail, 2015 (April 25-Sept. 6, flip-flop). Trail name: Beads.

“I had a lot of backpacking experience growing up [near the AT in northeast Pennsylvania], and in college I was an outdoor education instructor. So I thought I knew what I was doing,” Talaga says about her thru-hike along the Appalachian Trail (AT) as a new college grad, accompanied by her partner and her dog. “I started out with a 45-pound pack. But throughout the entire AT, I started shedding gear and found out what I really needed.”

Talaga moved to Chewelah, Washington, in October 2012 for her dream job, and the following year completed her solo thru-hike of the Pacific Crest Trail (PCT). “That’s when I moved from a more traditional approach to what I call ‘comfortably light.’ My base weight is more like 15 to 20 pounds,” she says. In addition to working in Chewelah, Talaga is head veterinarian for the Spokane Humane Society. Each of her hikes were fundraisers for animal rescue organizations.

Hiking solo, she says, was “liberating but also made me address my fears…decision making is a different experience. I felt vulnerable. It was challenging to trust my instincts and decisions.” On the Continental Divide Trail (CDT), while hiking northbound into Colorado and confronting dangerous snow conditions, Talaga chose to leave the trail and go around the snow while other hikers continued. She headed to Wyoming’s Great Divide Basin, and then “flip-flopped” by hiking the CDT southbound from the Canadian border – a “decision I was proud of – listening to my gut, rather than going with the crowd,” she says.

Food: “I like the nutrition of having my own fruits and veggies. I dehydrate food from my garden and the farmer’s market. [While long-distance hiking] I don’t cook.” She used to carry a stove and fuel, but then found it easier and more lightweight to “just rehydrate things.” She enjoys the simplicity: she puts food in a jar with cold water and carries it as she hikes to eat throughout the day – cold oatmeal, veggie hummus, coconut curry couscous, ramen noodles with spicy peanut sauce, and veggies. “I eat a Snickers bar before bed because I have been eating healthy all day,” she says.

Advice: “You don’t know what you can’t do until you try. There is no purpose in waiting,” she says. “I am not some spectacular athletic person.” Other than being reasonably fit, she says it’s not really possible to train for a long-distance hike. She hikes no more than 10 miles a day during the first week and then slowly increases daily mileage.

What she’s learned: “Perspective for all aspects of life. All things do pass. If today you’re uncomfortable, tomorrow you might not be. You realize how small and insignificant your problems are in the world.”

Tim Plaza, age 38

Trails: “Triple Crown” – Appalachian Trail, 2012 (March 11-July 1); Pacific Crest Trail, 2013 (May 6-Aug. 30); and Continental Divide Trail, 2015 (May 20-Sept. 1). All solo thru-hikes. Trail name: Tribhu (“tree-boo”).

For the AT, Plaza’s first backpacking trip ever, his pack weighed 30 to 35 pounds. After moving from the East Coast to Portland, Oregon, with plans to hike the PCT, he invested in ultralight gear, for a base weight of eight pounds, and 18 to 23 pounds with food and water. His high-mileage hiking pace is fast. “I love going four miles an hour for 16 hours a day,” he says.

“I’m incredibly low-maintenance. I don’t need a lot of luxury items, and food is the same way. I have always been of the mindset that because of the amount of exercise I’m doing, I can get away with eating some unhealthy food,” he says. He purchased the “highest calorie, highest fat, lightest, most convenient foods available” from grocery stores and gas station mini-marts along the way. For the PCT, he only sent himself a few resupply boxes, and he used a stove to prepare simple meals. After the PCT, Plaza began working for REI. He moved to Spokane in 2015, transferring to the Spokane store where he’s a sales manager and outdoor instructor.

Flip-flopping on the CDT: When Plaza arrived in Colorado on June 20 after a month of hiking through New Mexico, there was 275 percent of snowpack due to late-May snow. “I attempted 40 miles in three days, and it was the scariest three days of my life – avalanches, shelves of snowpack breaking away near me,” he says. So he “flipped” to Waterton Lake in Glacier National Park and hiked southbound to where he left the trail in Colorado.

Why he loves the backcountry: “The connection with nature…something resets and evens out [in the brain] when you’re away from human noise and surrounded by nature,” says Plaza, who has college degrees in psychology and has worked as a therapist. “I’m just a completely different person than I was in 2011 – ever aware of my ego — because of all that time for reflection. [Being in the wilderness] is probably the best form of therapy that I’ve ever experienced.”

Advice: Talk to other long-distance or section hikers, and get properly fitted for a backpack and footwear. Most of all, “Don’t think of it as one long trip. It’s a series of three- to 10-day backpacking trips all strung together. It’s like any long-term goal in life: if you break it down, it’s attainable.”

Lauren DeLand and Travis Nichols, both age 34

Trail: Currently hiking the Pacific Crest Trail, started on April 23; projected to finish on Sept. 22, 2016. Follow their progress at fivemonthstonowhere.com. For this story, they were interviewed by email and phone while in Mammoth Lakes, California.

“We’re not backpackers,” admits Deland. “Hiking was always the way to go do something else.” Their primary pursuits include backcountry skiing, rock climbing, and trail running. But hiking the PCT was percolating as an idea for a few years – “a trip that would challenge us, make us grow,” DeLand says. DeLand and Nichols celebrated their seventh wedding anniversary on the PCT on June 20. For a couple that first met in a Wilderness First Aid course at Eastern Washington University, hiking 2,633.5 miles together is just another outdoor adventure. “It’s all about the journey,” says Nichols. After Nichols was granted leave from his job with the Spokane Regional Health District, he and DeLand began an intense five-week period of preparation. (Nichols also works as a buyer for Mountain Gear and DeLand is a massage therapist.)

Goals and strategies: “Our goal for the first day was no blisters. The goal for the second day was no blisters, not dehydrated. The goal for the third day was no blisters, not dehydrated, and no sunburns. Repeat. This strategy worked well and got us through the desert that is Southern California,” writes Nichols and DeLand in an email. “The most important motto is ‘hike your own hike.’ We hike late while most hike early. We sleep more and walk faster than our peers. We camp high and dry while others camp low with plenty of water. Every time we have made our own decision, it has worked for us. The lesson is to listen to your body and the trail and to make the decisions that are right for you.”

Backpacks: DeLand’s and Nichols’ base weights are 21 and 18 pounds respectively, with an average of 40 and 56 pounds with food and water. (They’ve chosen to carry comfort items to improve sleep.) They arrive in towns every five to seven days to pick up resupply boxes, and they take “zero days” as needed – rest days with no hiking mileage.

Food: “One of the guiding principles of our trip was personal health. We are focused on a no-added-sugar, real-food diet. We are eating rehydrated chia seeds for breakfast, dried fruits and nuts for snacks, tuna for lunch, and grain and rehydrated vegetables for dinners. We are grateful for the quality sustained energy. Both of us have lost about 16 pounds and stabilized in weight, although our bodies are still reshaping to adapt to the demands of constant movement.”

Leave no trace: “We appreciate more how even the softest forms of recreational use, especially trail building and hiking, have a significant impact on wilderness. It is foolish to think that anything humans leave our fingerprints on is still in its original form. There is no reason to ever leave toilet paper in a wild space, even under eight inches of top soil. We have become disgusted by the high level of impact from human waste disposal at cherished camping areas.”

Challenges: “I’m enjoying it more than I thought I would,” says DeLand. “It’s a mental game out here. I had prepared for this to be a sufferfest, thinking I would be sore and miserable most of the time. But once we got into it, I realized it was easier than I thought it would be.” DeLand was diagnosed with chronic fatigue 14 years ago. “I’m thrilled with the results I’ve achieved [on the PCT]. Pushing my body to its limits has been extremely rewarding for me,” she says, including hiking up to 20 miles a day and summiting Mt. Whitney. “The biggest issue I have with chronic fatigue is that I still need a lot of sleep – 11 to 12 hours a night. We have to travel a faster speed and take fewer breaks so we make the same miles [as other hikers].” Nichols states, “We’re at a point now where it’s not too hard physically to get back on the trail. We’ve found that if we spend too many days recovering, we get used to the modern conveniences, like fresh water. It’s more of a mental thing than physical.” //

Amy Silbernagel McCaffree enjoys sharing stories that inspire people to be more active and adventurous. She wrote about the many lakes throughout the Inland Northwest in July.

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As camping and mountaineering season approaches, it would seem appropriate to share some foodie wisdom of the backpacking and camping sort. To those of you who just purchased a Jetboil and scrambled eggs in a bag: toss the eggs and keep the boiler, for at least coffee is always a part of a quality camping menu.

There are typically a few key factors in figuring out what sort of food to take with us into the wild, namely caloric value, weight, space, and does it taste like dehydrated cardboard with sawdust seasoning on top. Most of us mountaineers starve ourselves to the point that the latter actually sounds delicious. Throw some soggy cat hair on there and you’ve got a complete meal.

There is another consideration we often overlook, but it is worth a mention: soul food. I have been known to lug an espresso maker and a bar of chocolate through sub-Arctic Patagonia instead of a rain parka. While this may not be the wisest of choices, it sure felt wise while sipping Italian roast on the shores of a glacial river.

If you’re going light and need calories, nuts are going to be a part of your menu. High in both protein and fat, these power-packed delights don’t get old and funky. This is why trail mix is such a common occurrence in our bags. The trick is to not eat all the chocolate first. Another great source of protein and fat that keeps well (for about three days or more if you’re brave) is boiled eggs. Your cured meats are a great option too: smoked salmon, salami, jerky, cooked sausage.

What we often miss most are those fresh vegetables and fruits that don’t keep well or need too much preparation. Carrots, kohlrabi and apples are typically my go-to fruits and vegetables because they all work well as platforms for peanut butter. I also bring a bag of chopped kale because you can eat it raw or cooked, and it keeps pretty well for days. And trust me, when you’re in the great outdoors, you’ll want to stay regular.

Another good source of nutrients in the outdoors is homemade energy bars and muffins. You can add mineral salt, fruit, nuts, seeds, coconut, butter, and all kinds of things to create the macronutrient balance you want. Homemade mini-quiches also keep really well (and you can cook vegetables into them). Dehydrating your own meals is an option too. I was once dining on a glacier when my climbing partner pulled out a curried salmon and cilantro lentil dish that she’d dehydrated. It was almost as epic as the view.

Whatever adventure you’re embarking on, you don’t need to rely on prepackaged energy bars or chalk-paste to fuel you. Eat real food and you’ll enjoy your meals and appreciate how great you feel while you’re on your next adventure.

3-Day Backpacking Food List

Everything on this list can be eaten without further cooking. Vegetarians can replace meats with things like lentil loaf and garden burgers.

2 apples, 1 orange, 1 bag macadamia nuts, 9 peanut butter energy balls, 1 package smoked salmon, 2 large cooked sausages, 2 boiled eggs, 1 medium bag chopped kale, 6 large carrots, 1/2 c nut butter, 3 coconut muffins, 3 sweet potato tortillas, 9 slices cooked bacon, 1 bag trail mix, 1 bag coffee

3-Day Car Camping Food List for Two Mountain Bikers

I try to pack so I don’t actually need ice, depending on the temperature. One trick for making this work is having your meats already frozen.

1 bottle of wine, 1 wine opener (I cannot stress how important it is to NOT forget this), 1 can of coconut milk, 12 eggs, 1 pack of bacon (frozen), 1 hard salami, 1 pack of two large sausages (frozen), 2 salmon filets (frozen, eat on day one unless you want lutefisk), 1 bag of kale, 4 apples, 2 oranges, 1 bell pepper, 2 zucchini, 1 clove of garlic, 1 bag of carrots, 1 jar of peanut butter, 1 bag of nuts (cashews, Brazil, etc.), 6 muffins, 1 head of cabbage, 2 lemons, Salt, Olive oil, Dark chocolate, Coffee

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Those who know backpacking understand the key essentials for survival: food, water, shelter.

Besides scenery, good food is what makes a backcountry adventure more enjoyable – no matter what poor weather, heel blisters or undesirable wildlife encounters may occur. Moreover, meal planning and preparation is what most backpackers spend the most time on during the trip- planning process. And while out in the woods or subalpine terrain, food is what we often turn our thoughts to while hiking, filtering water, cursing the weather or contemplating the wilderness serenity. Well, at least this is true for those who aim to eat well on the trail.

For those who have so far subsisted on ramen, macaroni and cheese, summer sausage, bagels, peanut butter and god-knows-what-else, there is hope – a wide world of meals that are lightweight, healthy and delicious.

After all, you should enjoy what you’re eating while getting sufficient carbs, protein and nutrients to keep your body energized and strong throughout your recreational wilderness adventure.

PACKAGED DEHYDRATED MEALS IN A BAG

The dehydrated meal industry has flourished in the past ten years with some dominant competing brands, including Mountain House (MH), Backpacker’s Pantry, Richmoor Natural High and Organic Mary Jane’s Farm.

Those who have tried Mountain House might agree with me that this company provides the best tasting, pre-packaged meals-in-a-bag for the backcountry. Beef Stroganoff and Mexican-Style Chicken with Rice are two of my favorites.

No mess: simply pour boiling water into the bag, stir, seal and wait to eat. An easy, leave-no-trace, no clean-up meal. (Organic Mary Jane’s Farm meals do require “cooking” the meal in a pot rather than the packaging.) These are a great option for a short trip with minimal preparation.

Yet, pre-packaged meals can add up to an expensive menu – entrees range from $5.90-$13.50 for a two-serving package. Plus, they’re high in sodium. For example, MH’s Beef Stroganoff has 1,050 mg of sodium per serving for its 320 calories. Organic Mary Jane’s Farm Tex-Mex Casserole, however, has a mere 710 mg. REI’s “P.I.G” (product information guide) details everything in an easy-to-read chart, and even provides a blank four-day meal planner sheet on the back page.

Another disadvantage to these meals is that most of them (Mary Jane’s excluded) have the same texture and consistency – essentially, goop. Lasagna, teriyaki chicken, beef enchilada – all goop, albeit delicious, which you eat with a spoon.

FREEZER BAG COOKING

The solution for healthier, more diverse and less expensive meals? Freezer Bag Cooking (FBC) – freezerbagcooking.com. Founded by Sarah and Kirk Kirkconnell in Maple Valley, Wash., FBC recipes and cooking methods are designed for comfort level ultra-light (UL) backpacking trips, according to its website.

In addition to recipes and pictures to see how it’s done, their website is the virtual home of their bookstore (self-published cookbook) and small gear company that sells supplies related to UL backcountry cooking – including Sarah’s specialized homemade “FBC Fabric Cozies,” which come in an attractive array of colors.

My husband and I first tried some FBC last summer during our four-day backpacking trip in Glacier National Park. It took substantial time to find all the necessary ingredients for the recipes we needed. There is also a lengthy prep time to prepare three “freezer bag” meals per day, plus snacks, for a multi-day trip.

But, oh the food we enjoyed! The Tuna “Bruschetta”, Pizza In a Bag, Chicken Ranch Tater Trash-erole and BBQ Chicken Rice Wraps were our most favorite meals.

Boiling water added to a zip-locked bag of dehydrated ingredients (the plastic baggie doesn’t melt) still offers a no-mess process, but FBC recipes provide varied textures and often include pita bread or tortillas to complete the meal.

Some of the essential ingredients and supplies to create most Freezer Bag Cooking meals include: instant rice, dried veggie flakes and herbs, dried onion, instant mashed potatoes, couscous, sundried tomatoes (oil-free), shelf stable parmesan cheese, 5 oz. cans of chicken, 3 oz. albacore tuna pouches, and, of course, quart-sized zip-locked plastic baggies.

OTHER YUMMY IDEAS

Breakfast: Summer Sausage (slice and fry in a nonstick pan) and scrambled eggs using flavored Egg Beaters®, bagels (slice and toast in your pot), oatmeal, coffee – either French Press or espresso, with pre-ground coffee. The GSI Expresso Maker is awesome, and the company is based in Spokane Valley. Drink your java straight, add hot cocoa powder, or add cream (care of small, packaged creamer cups you brought along – or powdered creamer or powdered milk).

Lunch/Snacks: peanut butter and honey mixture (pre-made mixture at home, packed in a secure fitting container, such as something by Rubbermaid®); cream cheese-spice mixture (pre-made: garlic, onion, chili and cayenne powders to taste) spread on pita bread or bagels; cheddar or string cheese with crackers; dried fruit; GORP (“good old raisins and peanuts” or an enhanced combination of trail mix that can include chocolate chips, M&M’s® and other tasty ingredients).

For backpacking, think small packages – individually wrapped packages of cheddar and cream cheese; single serving packets of pepper, ketchup, soy sauce, mustard, jelly and whatever else you desire. Although it generates more waste, the ease and ability to keep food sanitary and fresh is worth it.

If you’re not backpacking very far and can accommodate the weight, your food choices can be more luxurious – like a frozen chicken breast that will be near thawed by cooking time. Still, it’s best to keep the bag of baby carrots or cantaloupe at home.

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