BREAKFAST: Oats, Tortilla & Toast

LUNCH: Sandwich, Salad

DINNER: Pizza, Burrito

DINNER: Tso's, Hot-Sour

DINNER: Masala, Shaag Shorba

DESERT: Benny, Pauly, Jammy

Breakfast [655]
Yogurt & Granola: 1 heaping tablespoon each of fruit/nut-mix and oats, 1/4 cup yogurt, pinch of sugar [150]
Breakfast Burrito: (2 tablespoons masa + 1 tablespoon water), 1 egg, 1 teaspoon mayo [180]
Piece of fruit [~100]
Toast with topping (jam, honey, etc.) - 1 piece [120]
Cocoa - 1 tablespoon cocoa powder[40], 2 tablespoon morning moo[50], 1 teaspoon sugar [15]

Lunch [295]
SANDWICH
A great sandwich starts out with wonderful, rich, and fresh-as-possible bread (including flatbread, tortillas, pitas).
2 thin sliced whole wheat bread
1 tablespoon mayo
1 thick slice roma tomatoe
1 leaf lettuce
1 slice pre-cooked bacon
[235]

Whole Wheat Bread
1Q wheat berries + 2.5C + 4 T sugar + 1T yeast + 1T salt
Step #1 Preheat oven to lowest setting
Step #2 Dissolve yeast in water
Step #3 Grind grain
Step #4 Add all ingredients to mixing bowl
Step #5 Mix for 6 minutes at quite vigorous speed
Step #6 Oil pans
Step #7 Turn off preheated oven.
Step #8 Pinch loaves and drop into pans
Step #9 Rise dough for 30 minutes
Step #10 Remove pans from oven.
Step #11 Preheat oven to 400 degrees
Step #12 Bake for 23 minutes.
Step #13 Remove and butter top of bread

SOUP

Water and wonderful vegetables, butter, cheeses and nuts.

(hot-sour soup, as below...[60 per cup]

Dinner

PIZZA/SALAD
dough: Make 1/4 batch of whole wheat bread dough (risen)
sauce: 1CN stewed tomatoes; + 1t garlic, minced + 1T basil + (optional additions)1T red vinegar + ½t thyme + ½t oregano/hot pepper flakes and black pepper to taste) = Mash stewed tomatoes with whisk to desired consistency.
Combine dough with sauce, cheese & pepperonis. Cook at 450, 10-12 minutes (depending on toppings),

BURRITO
6 tortillas 1 cup wheat berries; ground/1/2 cup warm water/1/8 cup vegetable oil/1 tablespoon sugar/1/4 tablespoon salt/ Grind grain. Add all ingredients to mixer. Mix on medium speed for 6 minutes. Knead a few times and divide into 6 pieces (for 5-6" tortillas) roll into 1/2 to 1-inch balls. Fire up the grill to medium high. Roll each ball out on a floured surface, turning over frequently until the tortilla is flat and thin. Place a tortilla in the pan, flip after 30 seconds to a minute or so, keep flipping occasionally until satisfactorily cooked.

smothered burrito– red sauce: 4 cup water + 4 tablespoons each of cornstarch (this first-thicken), chili powder, ketchup, butter, minced onions + 1 teaspoon each of salt and minced garlic. Whisk ingredients together, simmering until sauce thickens. bean & cheese mix 1 cans beans-drained, 1/2 cup rounded cup cubed cheese, 1/4 cup red sauce) Preheat over to 375. Smother the bottom of a baking dish with about a cup or so of red sauce. Make burritos by placing ½ -level cup of bean and cheese mixture onto each tortilla and fold. Place in pan. As you place burritos beside each other, first roll them in red sauce, so they don’t stick to one another. Cover with remaining sauce. Cook covered with foil at 375 for 20 minutes, uncovered for additional 10 minutes. Serve with chopped lettuce and tomatoes and yogurt dollops on top
freebird burritos taco ingredients, including rice

rice: 1C rice + 1-1/2 C water, bring to boil, then cover and cool low for 15 minutes. Add a little butter, salt and pepper. (can add hot sauce, ketchup for flavor and Spanish rice color)

pico degio 3 each tomatoes, diced/½ each onion; diced/1 tablespoon cilantro, minced/1 teaspooon minced jalapeno/¼ teaspoon salt/½ tablespoon fresh lime juice or lemon juice

saebra’s salsa 4 cans (14.5 oz) stewed tomatoes/1 large, onion; chopped/1 large, green pepper; chopped /1 small, anaheim pepper; chopped /1 jalapeno pepper, finely minced/1 tablespoon cilantro; minced 1 lemon; juiced /½ teaspoon salt /½ teaspoon garlic, minced/1/8 teaspoon fresh ground pepper/Prepare the peppers and add everything except the tomatoes to a bowl. In a separate bowl, chop stewed tomatoes with a whisp about 500 times or until desired chunkiness is achieved (that is my choice of method but you could use a blender carefully). Combine all. (options, lime juice, tomatillos for tomatoes, use frozen cilantro and peppers, lemon juice from a bottle)

GENERAL TSO’S
RICE: 1C rice + 1-1/2 C water, bring to boil, then cover and cool low for 15-20 minutes
4 cups tofu, frozen
4 cups brocclil floretts

Sauce:
1/2 cup sugar
1/4 cup ketchup
1 tablespoon Worcestershire sauce
2 tablespoon soy sauce
1/4 teaspoon sesame oil
2 cloves garlic, minced
1/8 teaspoon red pepper
1/4 teaspoon ginger, minced
1 tablespoon butter
(option: orange peel)

Make sauce by bringing all ingredients to a boil then reducing to low. Thaw tofu on high heat covered pan. Microwave broccoli for 3 minutes. Mix bullion in with tofu. Serve with broccoli and rice.

HOT SOUR SOUP

12 cups water [2 cups]

2 tablespoons better than bullion [2 teaspoons]

1/2 cup dried wood ear strips (black fungus strips) [1 heaping tablespoon]

6 dried shiitake mushrooms (or equivalent amount of dried common mushrooms) [2 mushrooms]
1 square inch minced ginger (I freeze mine whole, then grate it skin and all) [1/4 inch]
1/3 cup red wine vinegar [2 tablespoons]
2/3 cup soy sauce (optional: add more, to taste) [4 tablespoons]
1 tabelspoon fish sauce [1 teaspoon]
1 teaspoon sesame oil [1 teaspoon]
1/2 tablespoon (or to taste) Huy Fong, Sambal Oelek Chili Paste [1 teaspoon]
2 tablespoons butter (optional) [none]

1 large egg [whites only, dripped through fingers]
4 oz firm tofu, cut into 1/3 inch pieces or smaller (I freeze mine) [1 ounce]
1/3 cup bamboo shoot slivers (I freeze mine) [1-2 heaping tablespoons]

3 baby carrots, very thin slivers [to taste]
1/8 pound chicken (I buy precooked, frozen) [1 inch, finely minced]
pinch of sugar [optional]

1/3 cup cornstarch (or 2/3 cup for thicker soup) w/ equal water [2 tablespoons]

Step #1 Heat the water to a boil - as it heats up add bullion, wood ear strips, dried mushrooms, ginger, vinegar, soy sauce, fish sauce, sesame oil, chili paste and butter
Step #2 Simmer as you slowly (drip, drip) drop an egg into the pot. Don't stir, just let it cook (otherwise you will make your broth cloudy).
Step #3 Add tofu, bamboo shoots, chicken, carrot slivers, pinch of sugar.
Step #4 Fish out (now thawed/softened) tofu, mushrooms and chicken and slice them very thinly, then throw them back in the pot.
Step #5 Finally, in a mixing bowl, mix cornstarch with equal parts water. Drizzle it into the hot pot, while you quicly stir to thicken the soup.

Pre-Prep Note: So that the bamboo shoots and tofu are ready to go into the pot when I want them, I drain bamboo shoots and (separately) drain and cut tofu into 1-inch pieces for ease (which tofu pieces I scoop from the hot pot, as described in Step #4 to cut into smaller pieces). I put the drained bamboo shoots and tofu pieces on cookie sheets in the freezer. When they are completely frozen I break them up and freeze them in plastic containers. [about 60 calories per cup]

VEGETABLE MASALA
1 tablespoons oil
1 teaspoons Natco black mustard seeds
1 teaspoons Natco cumin seeds
1/2 teaspoons Natco coriander seeds
1/2 Anaheim pepper, chopped
2 garlic cloves, crushed
2 teaspoons fresh root ginger, minced
1/2 onion, thinly sliced
1/2 teaspoon Natco ground turmeric
1/2 teaspoon garam masala
1/2 teaspoon salt
1/2 teaspoon sugar
1 pinch, red pepper flakes

Vegetables slices: 1 inch carrot, 1/2 cup potato, 1/2 cup
cauliflower
1/2 14 oz. can stewed tomatoes, chopped
1/2 cup yogurt

Get oil very hot. Fry mustard, cumin and coriander until popping, but don’t burn seeds. Then, add pepper, garlic, ginger and onion. Stir until onions are translucent. Next, add tumeric, garam masala, salt, sugar and red pepper flakes. Cook for a couple minutes then add stewed tomatoes, yogurt and vegetables. Let cook on low until potatoes and carrots are tender.

(Add Cardamond green pods? Substitute coconut mile for yogurt, add butter? Add chili powder?

DAL SHORVA

1 cups red lentils
4 cups chicken broth or water (1 tablespoon B.T.B.)
1 14 ounce can stewed tomatoes, fine chopped (or fresh)
1/4 cup milk powder
1/2 teaspoon ground turmeric
1 (1-inch) piece ginger root, peeled and chopped
1-1/2 teaspoons salt, or to taste
1/4 cup unsalted butter
1 yellow onion, finely shredded
1 teaspoon cumin seeds
Fresh-ground black pepper, to taste
1/4 cup chopped fresh cilantro, optional

Pick over the lentils, removing any stones or misshapen or discolored lentils. Rinse thoroughly and place in a nonreactive deep pot. Add the chicken broth or water, turmeric, ginger, and tomatoes bring to a boil. Reduce the heat and simmer, uncovered, 25 minutes until the lentils are soft. Remove from the heat and, working in batches, puree in a food processor fitted with the metal blade or blender until smooth. Return the soup to the pot, stir in the tomatoes, milk and salt, and heat until piping hot. Simmer gently over low heat while you finish the recipe. In a skillet over high heat, melt the butter. Add the onions and cumin and cook, stirring occasionally, 5 minutes until the onions are brown, add to pot. To serve, ladle the soup into warmed bowls and sprinkle generously with black pepper. Divide the onion mixture among the bowls, sprinkle with cilantro, if desired, and serve at once.

Raita
2 cups whole-milk yogurt
1 seeded cucumber, coarsely shredded
1/4 cup finely chopped red onion
1/4 cup coarsely chopped fresh cilantro
1 juice of lemon
1 teaspoon salt
1 pinch ground cumin
1/8 teaspoon freshly ground black pepper
1/2 inch carrot, micro-grated
1/4 inch grated ginger root
1 clove garlic, grated
1 tablespoon, minced tomatoe
(other optional: ground nutmeg, cinnamon, cardamon, chopped coriander leaves, red chili powder or paprika, potato, blanched strips of spinach, raisins, pomegranate kernels)

SMOOVIE FUSS [80]
1 cup yogurt [150]
1 cup mm's milk [80]
1 banana [70]
1 cup strawberries [50]
1 cup peaches [50]
2 tablespoon mm powder [45]
2 teaspoons sugar [30]
10 ice cubes

3 DESERTS
SAMMY JAMMY’S
2 cups whole-w flour (1 C+ 2 tsp berries) 1 teaspoon baking powder 1/2 teaspoon baking soda 1/4 teaspoon salt 2 cups brown sugar, packed 1 cup butter 2 cups rolled oats 2 eggs 1 tablespoon milk 12 ounces semisweet chocolate chips
Combine flour, baking powder, baking soda, and salt. Beat together brown sugar and butter until well combined. Add oats, eggs, and milk; beat well. Add dry ingredients to beaten mixture; beat until blended. Stir in chocolate chips. Using a 1/4 cup measuring cup, scoop dough and drop about 3 inches apart onto greased cookie sheets. Bake at 350 F for 12 to 13 minutes, until just starting to brown around the outside. Cool 2 minutes on cookie sheets. Remove and cool on racks.
JENNY’S JUJU
2 bottles peaches, drained 1/4 cup white sugar 1/4 cup brown sugar 1/4 teaspoon ground cinnamon 1/8 teaspoon ground nutmeg 1 teaspoon fresh lemon juice 2 teaspoons cornstarch 1 cup all-purpose flour 1/4 cup white sugar 1/4 cup brown sugar 1 teaspoon baking powder 1/4 teaspoon salt 6 tablespoons unsalted butter, chilled and cut into small pieces 1/4 cup boiling water MIX TOGETHER: 3 tablespoons white sugar 1 teaspoon ground cinnamon
DIRECTIONS 1. Preheat oven to 425 degrees F (220 degrees C). 2. In a large bowl, combine peaches, 1/4 cup white sugar, 1/4 cup brown sugar, 1/4 teaspoon cinnamon, nutmeg, lemon juice, and cornstarch. Toss to coat evenly, and pour into a 2 quart baking dish. Bake in preheated oven for 10 minutes. 3. Meanwhile, in a large bowl, combine flour, 1/4 cup white sugar, 1/4 cup brown sugar, baking powder, and salt. Blend in butter with your fingertips, or a pastry blender, until mixture resembles coarse meal. Stir in water until just combined. 4. Remove peaches from oven, and drop spoonfuls of topping over them. Sprinkle entire cobbler with the sugar and cinnamon mixture. Bake until topping is golden, about 20 minutes.
PAULY CAKE
Preheat oven to 350 degrees. Grease and flour or line with wax or parchment, a 11x7 pan.
Whisk together, 1 cup wheat berries, flour 1 cup sugar ½ teaspoon baking soda 2 teaspoon ground cinnamon ½ teaspoon ground cloves ½ teaspoon ground nutmeg ½ teaspoon ground allspice ½ teaspoon salt Whisk together 1/3 cup vegetable oil 3 large eggs Stir in: 1.5 cup grated carrots ¼ cup nuts ¼ cup raisins ½ cup crushed pineapple, lightly drained Scrape the batter into pan. Bake for 40-45 minutes. Cream cheese frosting: Whisk just until smooth--4 ounces cream cheese, 3 tablespoons butter (optional), ½ cup powder sugar, lemon zest or vanilla (optional

For I was an hungred...
10 Basecamp Meals
Another small and simple book...that can bring about great things
Dr. Greg O. Muller
www.thehuntison.com

©2009
Knowbility Press
Spring City, Utah

PITA/HUMMUS

dough Make 1/2 batch of whole wheat bread dough (risen), then roll out pitas 1/8-1/16- inch thick, coat each lightly with cornmeal and put on a cookies sheet that is dusted liberally with cornmeal…transfer like a pizza...scooting the pita off of the cookies sheet onto the pizza stone carefully so that air does not escape the pita dough. Cook at 550 degrees for 3 minutes.

hummus: (1CN garbanzo beans, 1T lemon juice, 1T sesame seeds or a little sesame oil, salt to taste)

dipping oil: 1T fresh chopped parsley + 1t minced garlic + 1/4t fresh lemon juice + 1t dried basil + 1t dried thyme + 1t dried oregano + 1t black pepper grounds + 1/2t salt + 1/2t red pepper flakes = Grind all dry ingredients to sand. Combine all ingredients in a shallow bowl and pour olive oil over spices. Let it sit for a few hours........

black bean salad 1 (14.5 oz) can drained black beans/ 1 finely onion/ 2 roma tomato (1 large), diced/ ½ green pepper, diced/ ½ cucumber, diced/ ¼ cup minced parsley / 1 tablespoon chopped fresh mint, or 1 teaspoon dried/ 2 tablespoon feta, grated/ ½ lemon, juice of salt to taste/ 2 T olive oil/ 1 teaspoon balsamic vinegar/Mix all. Chill several hours to enhance flavor.

Sea Salt Caramels

User Rating4 Star Rating(5 Reviews) Write a review

By Elizabeth LaBau, About.com Guide

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Ingredients:

1 1/3 cup heavy cream
2 cups granulated sugar
1/2 cup light corn syrup
1/3 cup honey
6 tbsp butter, cut into small pieces
1 tsp vanilla extract
3 tsp sea salt, such as fleur de sel
1 lb bittersweet chocolate, chopped

Preparation:

1. Prepare an 8-inch baking pan by lining it with aluminum foil and spraying the foil with nonstick cooking spray.

2. Place the cream in a large saucepan over medium-high heat and bring it to a boil. Stir in the sugar, corn syrup and honey and stir until it begins to boil. Periodically wipe down the sides of the pan with a pastry brush dipped in water to prevent sugar crystals from forming.

3. Cook the candy, stirring occasionally, until it reaches 257 degrees on a candy thermometer.

4. Remove the pan from the heat immediately and stir in the butter, vanilla, and 2 teaspoons of salt.

5. Pour into prepared pan and let set at room temperature until firm enough to cut.

6. Cut the caramel into small squares or strips with a chef’s knife.

7. Temper the chocolate and dip the caramels in the chocolate one at a time. Place them on a baking sheet covered with waxed paper or foil to set. While chocolate is still wet, sprinkle on the remaining salt and allow to set completely.

User Reviews

5 out of 5

Yum Yum, Member ladyunderwater

Tried twice; both successful. Got raves from family and friends who received them as gifts. To other non-candy makers: use a BIG SS dutch oven, not a saucepan! Candy must have room to boil without going over. I did not let candy go beyond 260 degrees and tried really hard to take it off the burner at 257 as directed. Have all your ingredients ready and measured so you can add immediately.

BREAKFAST

(Lima – 165, Green been – 45, Corn – 135, Peas – 105= 112 calories per cup) +

1 large egg – 72 calories

1 Egg with 1 cup mixed vegetables = 184 Calories

BaseCamp Meals

Sea Salt Caramels

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Ingredients:

Preparation:

User Reviews