Allergy-Friendly Trail Recipes

The cooking merit badge requires a Scout create menus “keeping in mind any special needs (such as food allergies)”, but doesn’t provide a source for allergy-friendly recipes. It does give a URL for FARE, but that doesn’t have an organized recipe section.

The next version of the merit badge pamphlet should reference Hiking Free: Allergy Friendly Recipes For The Outdoors because that is the only book I know of on the subject.

Hiking Free Kindle Cover

I’m not the right person to review it, because I don’t regularly have to deal with food allergies, but she created these recipes for her son’s food allergies. I’ll trust that. I do have several of Sarah Kirkconnell’s other books and recommend them highly.

The author describes it as:

110+ Recipes That Are Top 8 Allergen Free: No Gluten, Peanut, Tree Nuts, Soy, Seafood/Shellfish, Dairy & Egg. Recipes for backpacking, the great outdoors, camping, car trips, dorm living and travel, for anywhere you need easy to prep meals that are safe to eat.

You can buy it here, $12.99 for paperback, $7.99 for Kindle.

Also, the 2016 edition of the merit badge pamphlet keeps the dangerous trail cooking recipe that uses ground turkey breast. It just isn’t possible to safely store and transport that on the trail (see requirement 1c). I blogged that problem back in 2014 in the Cooking Merit Badge: Trail Cooking Fail post.

Update: Sarah has posted two of the recipes on her blog along with a longer story about how she came to create all the recipes.

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The Best Hot Pad

I use what the professionals use, Tucker Burnguard hot pads. They are made of Nomex, with a vapor barrier, so they won’t melt and are less likely to cause steam burns when wet. They aren’t as flexible as other hot pads, so my wife doesn’t use them. But give them a try. If you like them, you are done with choosing hot pads for life.

Tucker burnguard 1

They aren’t exactly decorative and the label might burn, but the hot pad will protect you. And…it is about time to toss these in the laundry.

Oh, yeah, this is the Tucker Burnguard site. Here is a link to buy them at Chef’s Resource: Tucker 8″ Square Hot Pad with BurnGuard (Nomex)
. I’ve bought several things from Chef’s Resource, so I’m comfortable recommending them.

Skillet Lasagna

Made this tonight and it was tasty. This is a simple one pot meal, just right for Cooking Merit Badge. Scouts will learn to dice an onion (not required for the merit badge, but an essential skill), sauté the onion (also not required and also essential), and brown meat (which is always tasty).

They should also learn a bit of “mise en place”, getting everything ready and in its place before starting. The recipe doesn’t make that clear, but a mentor (Merit Badge Counselor) should walk them through prepping the tomatoes and onion first, then getting the other ingredients ready while those are cooking.

Skillet Lasagna

Recipe for Skillet Lasagna.

The first time you stir this, you will probably wonder about using lasagna noodles. Next time, I might use a different pasta shape. Maybe rotini (corkscrew), penne (tubes), or farfalle (bowtie). Or I might go with lasagna again. That did work, despite the concern while stirring.

A bit more ricotta, basil, parmesan, or whatever is fine with me. I’m always good with more flavor or richness.

The recipe calls for a “meatloaf mix” of ground beef and pork. I bet that would be tasty, but we used 85/15 ground beef. 80/20 might be better, but you can always add a bit more olive oil.

Dicing an onion is one of the most basic skills in the kitchen. Doing it wrong is a good way to slice your finger. So watch this knife skill video from Kenji López-Alt and learn to do it quickly and safely.

Sautéing onions is not hard, but requires attention. A bit of oil, cook over medium high heat, stir occasionally (avoid burning), until the onions are translucent and tasty. Add more oil if the skillet is dry.

Cooking Merit Badge requires understanding frying, but sautéing isn’t quite the same thing. Frying is done at medium to medium high heat with plenty of oil and large pieces of food. The food is not moved around much so that it can cook through and brown. Like fried chicken. Sautéing is at higher heat, medium high to high, uses less oil, food is usually in smaller pieces, and stirred more often.

This article on Sautéing vs. Pan Frying is short and clear.

The recipe calls for minced fresh garlic, which is kind of a bother. We keep a jar of minced garlic in the fridge. It doesn’t taste quite as good, but it sure is easier.

Bon appétit!

Fresh Peas

A few weeks ago, I noticed fresh peas in the pod at our grocery store. I was about to buy some, but I wasn’t sure how much to buy. I’d always used frozen peas. Well, the conversion factor is roughly a pound of peas in the pod to a cup of shelled peas. This batch was generous, with two or more cups from 1.25 pounds.

Peas

Fresh peas are great, so “double the peas” is like doubling the bacon or the chocolate. Not a problem.

I used fresh peas in the pasta last night, and I’ll keep using them as long as they are available.

$7 Stove Windscreen

A kitchen splatter guard is just the right size for a backpacking stove windscreen. It costs $7 and weighs eleven ounces. A little heavy but a good choice for Boy Scout patrols.

It is tall enough to shield the flame of a canister-topper stove and big enough to leave room around the fuel tank so it won’t overheat.

Windscreen 1

A view from the top, showing the room for ventilation or bigger pots. Back in the 1970’s, my dad made a windscreen like this by bending some tabs on thin sheets of aluminum.

Windscreen 2

The one I bought is the Norpro Nonstick 3 Sided Splatter Guard. Each panel is 10 inches wide and 9 inches tall. The Amazon price varies. It cost $5.55 when I bought it. Similar splatter guards should be available at department stores or hardware stores that sell kitchen tools.

Windscreen 3

Lentil-Bulgur Chili

I’ve made this on a few backpacking trips and it has always been delicious. It is several cuts above the normal dehydrated meal. It is simple to assemble at home and needs only a few dehydrated vegetables. On an overnight, it is worth carrying some fresh sourdough bread to accompany the chili.

This is from my favorite outdoor cookbook, The Back-Country Kitchen: Cooking for Canoeists, Anglers, and Hikers by Teresa Marrone, page 125. I’m reprinting it here with her kind permission.

Here we are, enjoying the chili with friends at Eagle Spring trail camp, near Mission Peak.

MG 5014

And here is her recipe.


Lentils, bulgur, and shredded cheese combine to make a complete protein in this delicious vegetarian chili. The sunflower seeds add great texture.

Serves 3-4.

Combine in quart plastic zipper bag:

1/2 cup lentils
1/3 cup bulgur
1/3 cup dried shredded carrot
2 tablespoons chopped celery (preferably de-stringed)
2 tablespoons husked, salted sunflower seeds
1 tablespoon chopped green bell pepper
1 tablespoon cornmeal
1 1/2 teaspoons dried onion flakes
1 teaspoon crumbled dried parsley leaves
1/2 teaspoon crumbled dried oregano
1/2 teaspoon dried garlic chips
1/8 teaspoon ground cumin
1/8 teaspoon cayenne pepper
1/8 teaspoon black pepper
1/2 teaspoon celery salt
4 sun-dried tomato halves cut in half-inch pieces (I used oil-packed)
half of the leather from an 8 ounce can of tomato sauce (I used some sun-dried tomato paste)

Carry separately:

1/2 cup cheddar cheese (I use pre-shredded cheese)

In medium pot, boil 2 1/2 cups of water. Add mix; stir thoroughly. Cover and allow to stand for 15 minutes. Stir well and return to boiling. Reduce heat and simmer, stirring occasionally, until the lentils are tender, 15 to 20 minutes; add additional water (1/2 cup) if the chili begins sticking during cooking. While the chili cooks, shred or coarsely chop the cheese. Sprinkle each serving with cheese.


I’ve also made this at home, using fresh ingredients for the dried vegetables. It was just as tasty at home, something that isn’t always true for trail meals.

The cookbook has a handy chapter of equivalents for dried and fresh ingredients. I replaced the dehydrated vegetables with fresh and sautéed them before cooking the lentils and bulgur.

1 cup diced carrot
1 cup chopped celery (I add chopped celery leaves because I like celery)
1/2 cup chopped green bell pepper (I use poblano because my wife doesn’t like bell pepper)
1/2 cup chopped onion
1 tablespoon minced garlic
4 ounces tomato sauce
1/4 cup chopped parsley (or to taste)
olive oil

Sauté the onion, carrot, celery, and bell pepper in one or two tablespoons of olive oil until the onion is translucent.

Add the garlic and sauté another minute (until fragrant).

Add water and all remaining ingredients except the parsley and cheese. Bring to a simmer. Cook for 15-20 minutes or until lentils are tender. Different lentils cook for different times, so check the package.
Stir in the parsley.

Serve topped with cheese.

Back country kitchen The Back-Country Kitchen is available at Amazon.