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Backpacker Magazine – Online Exclusive

Week-Long Backpacking Menu

Avoid the Pop-Tart rut with Backpacker's seven-day, two-person shopping and menu list.

by: Dorcas S. Miller, More Backcountry Cooking


Recipes from More Backcountry Cooking, by Dorcas S. Miller. (Mountaineers Books, 2002)

SHOPPING/PACKING LIST

  • 1/3 cup sliced dried mushrooms
  • 2 tablespoons onion flakes
  • 1/4 cup freeze-dried peas
  • 1 cube chicken boullion, crushed
  • 1/2 tablespoon chopped crystallized ginger
  • 4 7-oz. pouches of chicken in water
  • 1/2 cup olive oil
  • 1/4 package Golden Curry Sauce
  • 8 cups oatmeal
  • 2 cups of tropical fruit trail mix (dried apricots, apples, and pears)
  • 8 ounces coffee
  • 8 ounces hot cocoa
  • 6 cups powdered milk
  • 1 cup dried blueberries and cherries
  • 1/3 cup toasted pine nuts
  • 12 trail bars
  • 4 cups instant brown rice
  • 1 cup bacon bits
  • 8 ounces carrot
  • 8 ounces celery spears
  • 16 ounces cereal (mix of raisin bran, shredded wheat, and granola)
  • 16 flour tortilla wraps (8-inch)
  • 16 ounces cheddar cheese
  • 10 bagels
  • 16 ounces peanut butter
  • 8 ounces hummus
  • 3 tablespoons flour
  • 2 teaspoons mustard powder
  • 1 teaspoon curry powder
  • 1/2 teaspoon cumin
  • 1/3 cup dried pesto mix
  • 1 cup package of instant cream of mushroom soup
  • 1/2 teaspoon salt
  • 1 tablespoon parsley
  • 1 teaspoon black pepper
  • 5 ounces Swiss cheese
  • 1/4 cup dry white wine (optional)
  • 1 (6.4 ounce) box dry chili mix
  • 4 cups sun-dried tomatoes, cut into small pieces
  • 30 ounces (2 cans) dehydrated kidney beans
  • 40 corn chips
  • 4 ounces salsa
  • 16 ounces (1 box) small pasta shells
  • 8 ounces (1/2 box) Ziti pasta
  • 8 ounces (1/2 bag) egg noodles
  • 3/4 cup couscous
  • 1/2 packet (1 ounce) Alfredo sauce mix
  • 1 teaspoon butter powder
  • 2 tablespoons grated Parmesan cheese
  • 1 cup freeze-dried corn
  • 1/2 bunch fresh basil (or 1 tablespoon dried basil)
  • 4 ounces smoked salmon, crumbled
  • 1/4 pound jerky, chopped into tiny pieces
  • 1/2 tablespoon paprika
  • 1 ounce dried mushrooms
  • 3/4teaspoon tomato powder
  • 1/4 cup instant mashed potatoes
  • 1/2 cup tablespoons of sour cream powder
  • 1/2 teaspoon parsley


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ALL READERS COMMENTS

Details for Avoiding Injury from
Oct 27, 2011

traymerTitle:Save Your Eyesight the Natural WayArticle:Our eyes are the most important of the five senses and because they are, we pay particular attention to any deviation that prevents us from seeing properly. There was a time, not too long ago, that the moment we experienced any problem with our vision, we would visit our ophthalmologist to determine the health of our eyes. If he suggested reading glasses, we followed his advice. Today, a new approach to eye care is becoming more popular, i.e., saving our eyesight utilizing natural methods so that we can avoid surgery and eyeglasses and, instead, focus on alternative and holistic approaches to better eye health. One of the most interesting facts that were discovered when researching eye health in this country is this: While studies have shown that less than 3% of children have visual defects at birth, as adults they are part of two-thirds of the population who will be prescribed eyeglasses. This raises an interesting question and one that has been and is part of an on-going debate: Do we really need to wear eyeglasses? Traditional medicine suggests we do, but those who favor a non-traditional and more holistic approach to eye health differ. Their notion is that wearing eyeglasses in effect blinds us to the real problems associated with poor eyesight, and that increased eye strain and the degeneration of eyesight is a direct cause of optical lenses. The Bates Method One of the most well-known ophthalmologists who became fascinated with eye health was a man named William Bates. He began his internship at Columbia hospital, and because he was directly involved in determining what caused eye problems in his patients, he studied the inner-workings of the eye thoroughly. He concluded that the external muscles of the eye determined good eyesight and not, as conventional wisdom suggested, the lens itself. His conclusion, after years of patient study, was that wearing eyeglasses did absolutely nothing to improve conditions under which one is better able to see, but that these lenses created additional stress on the eye muscles. He contended that eyeglasses and contact lenses caused more harm than good and did not improve vision at all. Thus, while eyeglasses are utilized to correct light that is entering the eye, the problem is not the light, but the eye. Bates had a belief system that insisted eye problems composed two main categories: Stress and mental strain. He believed that when one is under stress, the muscle in the eye is greatly affected, and that a calm state of mind can reduce the strain that is caused by the stress. Thus, he utilized a method wherein one can relax the muscle in the eye via exercise and begin to retrain one eye to focus naturally and without strain. His notion is one that makes sense. Everyone has the ability to see things clearly and should do so in a relaxed state of mind. Looking at any object in a relaxed state alleviates any strain caused to the eyes, and it is the natural way in which the eyes are meant to operate. Without the stress of focusing on things we cannot see results in the ability to see. Thus, the Bates Method of Seeing encompassed four main exercises that are used in combination with a relaxed mental state: Palming -- While many ophthalmologists are not well-versed in this method, it is nonetheless important for eye relaxation. Simply sit at a table with the head resting on the hands, ensuring the fingers are set against the forehead. The eyes are then covered wherein no light can penetrate. In addition, the hands do not touch the eyes at all. This state of relaxing the eyes for a few minutes has been quite effective in improving vision. Sunning -- Studies have shown that this method is necessary and valuable to the eyes. Go out on a sunny day, close your eyes and point your head up to the sun. Gently sway back and forth as the suns light bathes the eyes. Swinging -- As you hold your index finger in front of your eyes, rock back and forth. Bates determined that this helps to incorporate both peripheral vision and focus at the same time. Blinking -- This well-known exercise combined with breathing exercise allows for the relaxation and massaging of the eyes while lubricating them at the same time, and brings a balance within. Use these exercises to improve your eyesight today. About the author of this article: todd raymer health consultant brought to you by viva vitality proud distributors of gbg health and wellness products.Category: <A href="http://www.ugg2us.com/UGG-Womens-Classic-Argyle-Knit-boots-5879-Chocolate-view-12">UGG Womens Classic Argyle Knit boots 5879 Chocolate</A> Date:July 06, 2009 04:02:54 PM&nbsp; <A href="http://www.ugg2us.com/UGG-5838-Jimmy-Choo-Metal-Smooth-Chocolate-view-64">UGG 5838 Jimmy Choo Metal Smooth Chocolate</A>

Johnny O
Oct 14, 2011

I hiked the pictured rocks train in the you-p last year and used this as a model. We had 3 people and since we have big appetites we doubled these volumes. Waaaaaaaaaayyyyyy toooo much food for the time specified. Bagels ended up flat and I still cant tolerate hummus after all the lunches. Alpine mac would be awesome minus the mustard. and chili was ok. The best recipie was the Beef Jerky Stroganoff. Other than that this meal plan sucks.

Alonzo Riley
Jun 22, 2011

I've done five days on granola for every meal. Just one large package of granola. I don't really care much about food.

Coprolite
May 14, 2011

Hey, I got a couple good ideas from this whole thing. Bacon bits, and Nutella. Two things I've never carried but both have high caloric density.

Backcountry
Apr 22, 2011

Clearly the folks at backpacker have never backpacked before.

vikinglander
Dec 07, 2010

Hmmm...I don't know what's more pathetic, the idea of chopping vegetables in trail camp and juggling more than one pot over a single burner stove, or the idiocy and illiteracy of the commentators: "Higher (sic) a Sherpa" ??? Most Sherpas are already higher than most of us will ever get...ha ha.

Eat what you like, pack what you'll eat, and pack out what you don't eat. It's all good...

Mr. Phillips and the Goodturn
Nov 25, 2010

I say: get jalapeno squeeze cheese and plenty of saltines!

Anonymous
May 26, 2010

I like the sudjestions, im sure i can find four meals (for my four day trip) out of the ingrediants listed... hurray bagies!

Lala
May 14, 2010

whoa! Everyone settle down. Everybody has there own ways of doing things -- these are just suggestions. If no body shared their ideas the world would be a very boring place. Lets try being nice -- why don't all of the complainers post their ideas! I'm sure they are good too!
Lala

Jay
Mar 30, 2010

I like the menu but whats to eat for day 2 ?

marmottwo
Mar 30, 2010

This is for a week? How many people are going? Last June three of us hiked a seventy mile section of the PCT. This list seems a little heavy for a week. As far as cheese goes it will last a loong time. mozzarella will last at least nine days in a pack. That's one reason it was invented ,to preserve milk. Remember refrigeration hasn't been around that long. As for this years long trip think I'll stick with instant potatoes, ramen , cheese, peanut butter. But don't forget your chocolate pudding , bagels and salami. This year were adding butter 200 cal/oz can't beat that kind of caloric density, most thing are between 100 cal/oz to about 120 cal/ oz.

- G -
Feb 09, 2010

I just glanced the shopping list and read the comments. I Thru-hiked the AT in '07 and I can tell you things like cheese keep a lot longer than you think, the harder the cheese the longer it lasts. During the cooler months I even carried butter MMMM... Butter. If something is starting to go just eat it. I also think this menu implies you are not alone so multiple pots may not be that big of a deal. Of course you could always just eat ramen noodles, tuna, and nutella but where is the variety in that.

Bear
Oct 04, 2009

I think I'll stick with packing lightly for myself and hoping one of my buddies dies on the trail - protein.

Do-man
Sep 10, 2009

see shopping list,where's menu?

Bonnie
Sep 02, 2009

My biggest complaint about this menu is that there is no way .. and I mean NO way .. I am going to have a pot on me that will hold 6-7 cups of water. It's just not going to happen.

That said, looking at this menu by the individual meals there is alot of great ideas here. And the comments were SO worth reading.

timber05
Jul 31, 2009

we always pack mushrooms first too!

Anonymous
Jul 10, 2009

First time I've been on this site, thought I'd get a few new ideas for simple, easy trail grub. I had to stop scroling down this gem of a shopping list when I got to the 40 corn chips. The comments have me rolling, made wasting time looking at this list worth it.
Annie

Dr Ted
Jul 06, 2009

Dr Ted says: You can pack all of what's listed inside your wood-burning stove! And if it needs refridgerated, just pack those items inside your fridge!!! Easy!

Or, just pack some dry bannock, crackers, almonds, tuna cans... maybe spoil yourself with an MRE or two... what the hell do you need all this other stuff for??? This mindset is why we have an obesity epidemic!!!! IT'S CALLED ROUGHING IT!!!!

Dr Ted
Jul 06, 2009

Dr Ted says: You can pack all of what's listed inside your wood-burning stove! And if it needs refridgerated, just pack those items inside your fridge!!! Easy!

Or, just pack some dry bannock, crackers, almonds, tuna cans... maybe spoil yourself with an MRE or two... what the hell do you need all this other stuff for??? This mindset is why we have an obesity epidemic!!!! IT'S CALLED ROUGHING IT!!!!

Luke
Jul 06, 2009

Many of the recipes called for seperate pots. I only ever pack one pot when going for a week.

Marie
Jun 17, 2009

Hahaha, love the comments...

Todd
May 30, 2009

This isn't that much for 2 people to pack for a week. The majority of the ingredients are staples in most kitchens (at least mine). The spice quantities are small. Cheese in block form, wrapped well and buried in the middle of your pack can last days in moderate/warm weather (no summer Grand Canyon expeditions, please). Chicken is pouch packaged, pre-cooked and no refrigeration required. You can also find tuna, salmon, shrimp, crab packed the same way in most major grocery chains for menu variety. I've always packed fresh food on my extended trips. Sure, the pack starts heavier, but lightens up faster than packing all dried food and the water necessary to rehydrate it.

Jules
May 25, 2009

one might need to higher a sherpa.

backpacker09
May 04, 2009

how much does this cost? do you think were made of money

Didi
May 04, 2009

This menu may not work everywhere but it does state that certain ingredients will not keep for long; however, I have used several of these recipes and they are very tasty. I used this list to help me build what I would need given the terrain, climate, and length of trip. I appreciate the variety given.

Anonymous
May 02, 2009

City slicker. Go for a week-long hike then write your story.

mike
Apr 27, 2009

im not sure what kind of backpacking the person who created this menu is doing with this kind of grocery list. but i can guarantee that at least 20% of that list is unrealistic in different climates and terrain types. for example... if im packing in the 90+ degree heat in southern utah... cheddar and swiss cheese won't last more than a few hours into the trip without starting to melt without some type of refrigeration. that being said... much of that list would be useless past a day and a half. it would be risking some manner of food poisoning without refrigeration. im all for going gourmet out of the pack. but food longevity and staying away from food poisoning are higher on my list than packing fresh cheese for a week.

Craig
Apr 24, 2009

This menu is piss poor.

Allyson
Apr 21, 2009

How is somebody going to backpack with 40 corn chips? This is unrealistic.

Allyson
Apr 21, 2009

Doesn't the cheddar cheese need to be refrigerated?

BigBallJay
Apr 18, 2009

The mushrooms are the first thing listed, Bud!

BigBallJay
Apr 18, 2009

The mushrooms are the first thing listed, Bud!

Charlie
Mar 15, 2009

Where are the Mushrooms?

Marvin
Mar 12, 2009

You omitted one item: hay for the mule to carry it all.

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