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PLANNING BOOKLET
EXPERIENCE YOUR WORLD!
EXPEDITION MEAL PLANNER
5 days/4 nights
PROGRAM INTRODUCTION
For the upcoming program, you will need to provide and prepare meal(s) with your cooking 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 meal plan from which you will create a shopping list.
➢ Your camp meal plan needs to include; 4 x breakfasts, 3 x lunches and 4 x dinners + optional desserts
➢ For certain programs, Wilderness Escape may provide lunch on the final day; please check the Menu + Food tab on the online registration webpage for confirmation of this.
➢ You will have time to plan during class time, 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-$20 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 program.
• 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: Sao’s, 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/program. *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’ soup.
Please choose any 4 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
❑ Meat e.g. salami, metwurst, chicken or tuna sachet’s (long life options)
❑ Noodles for 2 (Rice Vermicelli/Hokkein/Singapore noodles – (long life)
❑ Spoonful of cooking oil
❑ ¼Onion
❑ ½Red/green capsicums
❑ 1 Carrot
❑ 1 small tin of corn (125gm)
❑ Dehydrated peas (small amount)
❑ Diced ginger/garlic (1 clove)
❑ Soy/sweet chilli Sauce OR Stir-fry sauce sachet (packets only)
Method:
1. Cut up the veggies and meat, then set aside.
2. Prepare noodles (add peas too) as instructed on the packet (use your small Trangia pot). Drain noodles and set aside.
3. Stir fry veggies, garlic, ginger and meat in large Trangia pot. Careful not to burn or overcook!
4. Crisp is best. Add honey, sauces, and mix in cooked noodles. Yum!
Pasta (or gnocchi) + Sauce – Serves 2
❑ Meat e.g. salami, metwurst, or tuna sachet’s (long life options)
❑ 150g pasta (choose your variety) per person
❑ Spoonful of cooking oil
❑ Salt + pepper
❑ Dried Italian herbs
❑ ¼ Capsicum
❑ ½ Zucchini
❑ ¼ Onion
❑ 4 mushrooms
❑ 1 garlic clove
❑ Parmesan Cheese (optional) (Long life)
❑ 1 stir through sauce (packet sauce) or tinned roma tomatoes (add long life cream if you prefer a creamy pasta sauce)
Method:
1. Boil water with a little salt, add the pasta and stir until it returns to the boil.
Cook the pasta for about 10 minutes in your largest Trangia bowl until just soft, and then drain.
2. Dice onions and garlic, cook with olive oil until just transparent. Add diced vegetables and meat, cook briefly in your small Trangia bowl until slightly cooked.
3. Add the pasta sauce/tomatoes and/or cream, along with any other 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)
❑ Diced salami 150-200gm)
❑ Nasi Goreng Spice Mix (50gm pack)
❑ ½ cup rice per person (Jasmine and Basmati are best)
❑ Dehydrated peas (small amount)
❑ Dehydrated shitake mushrooms (small amount)
❑ 1 Carrot (diced/grated)
❑ ¼ Brown Onion (diced)
❑ Small tin baby corn spears Method:
1. Place rice in the largest pot, and add cold water to 2.5cm above the rice (distance between the top of the rice and the first joint of an average adult finger). Bring to the boil, cover with a tight-fitting lid, turn heat to low and cook for 13-15 minutes. Stand covered (using Trangia lid + tea towel) for 5-10 minutes, fluff up with a fork and serve. (In general, 1 cup of rice needs 1½ cups water)
*If you have chosen dehydrated veggies cook these with the rice and boil extra water (see the packet for how much water you will need).
1. Using the small pot., lightly fry the bacon, onion, veggies, add a dash of water.
2. Add the Nasi Goreng mix, to the bacon and veggies then add a dash more of water.
3. Stir the mix until fragrant, then add to the cooked rice.
4. Stir all together in the large Trangia pot and enjoy!
Vegetable Curry with rice (Serves 2)
❑ 1 stock cube (chicken, beef or veg)
❑ 1 tablespoon of curry powder
❑ ½ cup rice per person (Jasmine and Basmati are best) (pre-cooked steamed rice is good too)
❑ Dehydrated peas (small amount)
❑ 1 small tin of lentils or chick peas (125gm)
❑ 1 Carrot
❑ ¼ Brown Onion
❑ 1 Medium potato (diced small) Method:
5. Place rice in the largest pot, and add cold water to 2.5cm above the rice (distance between the top of the rice and the first joint of an average adult finger). Bring to the boil, cover with a tight-fitting lid, turn heat to low and cook for 13-15 minutes. Stand covered (using Trangia lid + tea towel) for 5-10 minutes, fluff up with a fork and serve. (In general, 1 cup of rice needs 1½ cups water)
*If you have chosen dehydrated veggies cook these with the rice and boil extra water (see the packet for how much water you will need).
*If using pre-cooked rice. Place pierced packed in boiling water, heat until warm
6. While the rice is resting, add the diced potato to some cold water and bring to boil for 5 minutes using the small pot. Remove from heat, drain, and set aside.
7. Chop up and lightly fry the onion, veggies in the oil using the small pot.
8. Add the stock cube, curry powder, extra veggies, cover with water (so that all 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
❑ 150gm Cous Cous (per person)
❑ 1 Vegetable stock cube
❑ 1 packet of Tuna
❑ 1 Carrot (diced)
❑ Dehydrated peas (small amount)
❑ Dehydrated shitake mushrooms (small amount)
❑ 1 Zucchini (diced)
❑ 1 small tin of corn (pull top tin) (125gm)
❑ Sauce of your choice Method:
1. Place cous cous, shitake mushrooms, dried peas and stock cube into the large Trangia bowl, and cover with boiling water (approx. 1cm above). Stir and set aside.
2. In small Trangia bowl, heat oil and add diced vegetables and corn stirring occasionally.
3. When vegetables are cooked, add it to the cous cous 4. Add tuna
5. Stir through and serve.
Creamy Spaghetti (or gnocchi) with Mushroom – Serves 2
❑ 150g pasta (choose your variety) per person
❑ 200gm Mushrooms (sliced)
❑ Dehydrated peas (small amount) (add when cooking pasta)
❑ Salt + pepper
❑ Dried Italian herbs
❑ ¼ Brown onion
❑ 1 garlic clove
❑ 200ml Long-life thickened cream (Devondale)
❑ Long life parmesan Cheese (optional) Method:
1. Boil water with a little salt in your largest Trangia bowl, add the pasta and stir until it returns to the boil. Cook the pasta (add dried peas also) for about 10 minutes or until just soft, and then drain.
2. Dice onions and garlic, cook with olive oil until just transparent. Add sliced mushrooms and bacon, cook briefly in your small Trangia bowl until mushrooms are cooked through.
3. Add the long-life cream, along with any other seasonings. Simmer sauce for 5 minutes.
4. Mix all ingredients together with the cooked, drained pasta and peas, serve and enjoy!