The amount and type of food carried is highly dependent on what food can be collected or purchased during the journey. However, even when food is readily available it’s a good idea to carry some basics just in case of late arrivals or early starts. The average person requires 2000 (resting) – 5000 (working hard) calories a day. These calories are obtained from carbohydrates (sugars and starches), protein and fats (oil, butter, lard), supplemented with numerous vitamins and minerals. In general fats and carbohydrates are used for fuel, providing energy, proteins to restore body tissues and build muscle (may also be used for energy), with minerals and vitamins being essential to preserve well being and to prevent disease (not an important concern for short journeys). I read somewhere that your energy intake should be based on approximately 25 percent protein, can be higher up to 50 percent (not recommended) but not less than 15 percent.
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Figure 7.1.0 : Dry foods : oats, rice, egg powder, brown sugar, flour, milk powder and baking powder
Dry foods can be easily stored and carried in a rucksack. A common staple of camp fire cooking is the bannock, a simple pan cooked, unleavened bread. A plain bannock recipe:
Recipe 1
Recipe 2
Mix the dry ingredients together in a bowl, gradually add water until the dough is thoroughly dampened, but not sticky. Tip, add water slowly, too much just makes a gluey mess. Flatten the dough to 1/2" thick, divide and fry in a lightly greased pan, medium heat, for 12-15 minutes each side. If a pan is not available, heat a flat stone in the embers, tap / brush clean, flatten the dough onto the stone then prop it up against a log or stone, angling the dough towards the fire, cook until brown. Alternatively, a double billy can method can be used. Using two nesting billy cans place three small stones in larger can to form an air gap allowing hot air to circulate around the second. Then dust the inside of the smaller with flour and flatten the dough into it. Suspend above embers at a height that you can only hold your hand there for a count of four and leave for 30 – 40 minutes. A sweet bannock recipe:
The exact ratio of a bannocks ingredients can be adjusted to suit available supplies or gathered fruit, nuts or berries. When supplies are running low a Paratha bread can be made:
Add water a little at a time, knead for a few minutes, then allow to rest for a few minutes. Divide the dough into eight even portions, roll out flat (thin), fold in half and roll up into a tube and roll out flat again (adds air to bread). Cook in a hot oiled pan, a minute on each side. Below are some useful documents on camp cooking ive found on the web (due to possible copyright conflicts the documents below are only accessible from the local machine) :
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