Menu Planning Booklet Expedition Meal Planner

EXPERIENCE YOUR WORLD!

PLANNING BOOKLET

EXPEDITION MEAL PLANNER - 2 Nights

PROGRAM INTRODUCTION For the upcoming camp, you will need to provide and prepare meal(s) with your tent partner(s). You will be cooking your dinners using a portable Trangia stove, which is a lightweight camping stove, under direct supervision of Wilderness Escape staff.  You and your cooking partner will need to develop a menu plan from which you will create a shopping list.  Your camp menu plan needs to include; 2 x breakfasts, 2 x lunches and 2 x dinners + optional desserts  On some camps, Wilderness Escape may provide lunch on the final day; please check the Menu & Food Tab on your online registration webpage for confirmation of this  You will have time to plan at school, so use that time wisely. IMPORTANT POINTS TO REMEMBER….  All WEOA programs are “nut free”. Therefore Nutella is NOT allowed.  Remember to plan for a bigger appetite while on program.  These are expedition style meals, so a focus on light-weight food alternatives or options is best.  You should not need to spend more than approx. $15 per person/per day on food.  Dinners are the only meals to be cooked and prepared using the Trangia stoves (Breakfast and lunch are both eaten cold).  You will not have access to a fridge or eskies therefore; NO FRESH MEAT OR PERISHABLE FOOD ITEMS TO BE BROUGHT.  The food you bring needs to be able to be stored at room temperature (long life food).  Reduce the amount of food packaging as you are responsible for your own rubbish while on camp.  It is an expectation that you include fresh fruit and vegetables as part of your menu.  To ensure maximum freshness, fruit and vegetables must be brought whole and not cut up until required.  Reduce packaging, rubbish and weight where possible.  Transfer any dry food into smaller bags/containers e.g. cereal into zip lock bags.  2 MINUTE NOODLES OR INSTANT MEALS ARE NOT ALLOWED. BREAKFAST SUGGESTIONS Make sure you have a big breakfast to set you up for the rest of the day. Estimate more than you usually would per serve as you will be more hungry than usual.  Weet Bix/cereals pack the best (cornflakes etc. ok)  Measure each serve with your usual breakfast bowl into a snap lock bag.  Milk – long life (the 250ml fruit box size works well. Alternative is powdered milk)  Breakfast/Muesli Bars  Fresh fruit, tubs of diced fruit  NO PANCAKES unless pre cooked LUNCH SUGGESTIONS Generally something quick and simple that doesn’t require much preparation is best.  Wraps (tortillas, pita bread, mountain bread).  Biscuits: Saos, Cruskits, Saladas, Country Cheese, Vita Wheat.  Fillings: Cheese (long life: Laughing Cow, Kraft cheddar), tomatoes, carrots, capsicum, salami/metwurst/pepperoni, packet tuna, cucumber, onions.  Spreads/condiments: Anything desired, preferably in small containers. DESSERT SUGGESTIONS Desserts can be cooked/heated using the Trangia stoves. Simple, long life desserts are best.  Self saucing steamed puddings  UHT Custards/puddings  Chocolate/biscuits, fondue SNACK SUGGESTIONS Please ensure you bring a small amount of snacks (dried fruits, chocolate, biscuits, etc.) to keep you energised during the expedition/camp. *PLEASE NOTE: Must not contain nuts or any wrapped lollies.

DINNER RECIPES Dinner is often the highlight of our evenings. Given good weather, we have plenty of time to spend making something hearty and delicious. Students can also bring entrees, e.g. biscuits and long life cheese/dips, cup ‘a’ soups. Please choose any 2 of the 6 options below to cook with your partner(s). *PLEASE NOTE: Recipes can be modified to suit dietary needs and personal tastes. It is however a requirement for recipes to contain at least 2 vegetables (tinned/dehydrated and/or fresh).

Stir Fry Noodles – Serves 2 Pasta (or gnocchi) + Sauce – Serves 2  Meat e.g. salami, metwurst, chicken or tuna sachet’s (long  Meat e.g. salami, metwurst, or tuna sachet’s (long life options) life options)  150g pasta (choose your variety) per person  Noodles for 2 (Rice Vermicelli/Hokkein/Singapore  Spoonful of cooking oil noodles – (long life)  Salt + pepper  Spoonful of cooking oil  Dried Italian herbs  ¼Onion  ¼ Capsicum  ½Red/green capsicums  ½ Zucchini  1 Carrot  ¼ Onion  1 small tin of corn (125gm)  4 mushrooms  Dehydrated peas (small amount)  1 garlic clove  Diced ginger/garlic (1 clove)  Parmesan Cheese (optional) (Long life)  Soy/sweet chilli Sauce OR Stir-fry sauce sachet (packets  1 stir through sauce (packet sauce) or tinned roma tomatoes (add long life only) cream if you prefer a creamy pasta sauce)

Method: Method: 1. Cut up the veggies and meat, then set aside. 1. Boil water with a little salt, ad the pasta and stir until it returns to the boil. 2. Prepare noodles (add peas too) as instructed on the Cook the pasta for about 10 minutes in your largest Trangia bowl until just packet (use your small Trangia pot). Drain noodles and soft, and then drain. set aside. 2. Dice onions and garlic, cook with olive oil until just transparent. Add diced 3. Stir fry veggies, garlic, ginger and meat in large Trangia vegetables and meat, cook briefly in your small Trangia bowl until slightly pot. Careful not to burn or overcook! cooked. 4. Crisp is best. Add honey, sauces, and mix in cooked 3. Add the pasta sauce/tomatoes and/or cream, along with any other noodles. Yum! seasonings. Simmer sauce for 5-10 minutes. 4. Mix all ingredients together with the cooked, drained pasta, serve and enjoy!

Nasi Goreng Fried Rice (Serves 2) Vegetable Curry with rice (Serves 2)  Diced salami 150-200gm)  1 stock cube (chicken, beef or veg)  Nasi Goreng Spice Mix (50gm pack)  1 tablespoon of curry powder  ½ cup rice per person (Jasmine and Basmati are best)  ½ cup rice per person (Jasmine and Basmati are best) (pre-cooked steamed  Dehydrated peas (small amount) rice is good too)  Dehydrated shitake mushrooms (small amount)  Dehydrated peas (small amount)  1 Carrot (diced/grated)  1 small tin of lentils or chick peas (125gm)  ¼ Brown Onion (diced)  1 Carrot  Small tin baby corn spears  ¼ Brown Onion  1 Medium potato (diced small) Method: Method: 1. Place rice in the largest pot, and add cold water to 2.5cm 5. Place rice in the largest pot, and add cold water to 2.5cm above the rice above the rice (distance between the top of the rice and (distance between the top of the rice and the first joint of an average adult the first joint of an average adult finger). Bring to the boil, finger). Bring to the boil, cover with a tight fitting lid, turn heat to low and cover with a tight fitting lid, turn heat to low and cook for cook for 13-15 minutes. Stand covered (using Trangia lid + tea towel) for 5- 13-15 minutes. Stand covered (using Trangia lid + tea 10 minutes, fluff up with a fork and serve. (In general, 1 cup of rice needs 1½ towel) for 5-10 minutes, fluff up with a fork and serve. (In cups water) general, 1 cup of rice needs 1½ cups water) *If you have chosen dehydrated veggies cook these with the rice and boil *If you have chosen dehydrated veggies cook these with extra water (see the packet for how much water you will need). the rice and boil extra water (see the packet for how much *If using pre-cooked rice. Place pierced packed in boiling water, heat until water you will need). warm 1. Using the small pot., lightly fry the bacon, onion, veggies, 6. While the rice is resting, add the diced potato to some cold water and bring add a dash of water. to boil for 5 minutes using the small pot. Remove from heat, drain, and set 2. Add the Nasi Goreng mix, to the bacon and veggies then aside. add a dash more of water. 7. Chop up and lightly fry the onion, veggies in the oil using the small pot. 3. Stir the mix until fragrant, then add to the cooked rice. 8. Add the stock cube, curry powder, extra veggies, cover with water (so that all 4. Stir all together in the large Trangia pot and enjoy! the veggies are just covered), stir, then simmer until the veggies are tender and sauce has thickened up slightly. 9. Remove from heat and serve with the rice.

Tuna + Cous Cous – Serves 2 Creamy Spaghetti (or gnocchi) with Mushroom – Serves 2  150gm Cous Cous (per person)  150g pasta (choose your variety) per person  1 Vegetable Stock Cube  200gm Mushrooms (sliced)  1 packet of Tuna  Dehydrated peas (small amount) (add when cooking pasta)  1 Carrot (diced)  Salt + pepper  Dehydrated peas (small amount)  Dried Italian herbs  Dehydrated shitake mushrooms (small amount)  ¼ Brown onion  1 Zucchini (diced)  1 garlic clove  1 small tin of corn (pull top tin) (125gm)  200ml Long-life thickened cream (Devondale)  1 small jar/squeeze packet of 3 cheese sauce  Long life parmesan Cheese (optional)

Method: Method: 1. Boil water with a little salt in your largest Trangia bowl, add the pasta and stir 1. Place cous cous, shitake mushrooms, dried peas and until it returns to the boil. Cook the pasta (add dried peas also) for about 10 stock cube into the large Trangia bowl, and cover with minutes or until just soft, and then drain. boiling water (approx. 1cm above). Stir and set aside. 2. Dice onions and garlic, cook with olive oil until just transparent. Add sliced 2. In small Trangia bowl, heat oil and add diced vegetables mushrooms and bacon, cook briefly in your small Trangia bowl until and corn stirring occasionally. mushrooms are cooked through. 3. When vegetables are cooked, add it to the cous cous 3. Add the long-life cream, along with any other seasonings. Simmer sauce for 4. Add pesto and tuna 5 minutes. 5. Stir through and serve. 4. Mix all ingredients together with the cooked, drained pasta and peas, serve and enjoy!

FOOD AND WATER TO BRING  Recess and lunch for first day (pack separately in day pack) *This is separate to the camp/expedition food.  Drink bottles or water bladders (capacity to carry 5L, can be re- filled at campsites)  All expedition food (2 x breakfasts, 2 x lunches, 2 x dinners + dessert/snacks) MENU PLANNER

*Write in the blank squares below what you plan to cook for each meal.

MEAL DAY 1 DAY 2 DAY 3

BREAKFAST N/A

Packed lunch LUNCH (brought from home)

DINNER

DESSERT

SHOPPING LIST Plan your shopping list based on the meals that you plan to cook, make sure you do this with your cooking partner and assign who will be providing each item needed. Item: Quantity: Who is providing: