Two Week (14 day) Grub Menu for 2021
For 2021 I am packing enough grub for four months. All grocery supplies are off-the-shelf items.
I drink hot water alone with supper, and cold or hot water for other meals. Water is sterilized by boiling for one minute or by a filtration system. The latter removes bacteria and parasites (but not viruses, so is technically not sterilized).
I was able to buy the protein bars used in the following menu online at Amazon.ca. There are other protein bars with at least 20g of protein that contain a lot of chocolate to which I have sadly become intolerant (along with coffee, tea and booze). There are also other good protein bars with 20g of protein that I have tested but cannot buy large quantities in Canada.
To conserve space and to reduce weight I have eliminated Dare RealMint™ scotch mint and two meals per week of purchased meat products. To replace the latter I will focus on catching four meals of fish per week instead of two. Last year I used pepperoni sticks but although nutritious I find them unappetizing. This year I will use Brunswick® canned sardines, any of those that provide the highest level of nutrition based on their contents labels: sardines in olive oil, or in lemon sauce, or in soy oil (plain label, NOT gold can), or with hot peppers. (The others are tasty but provide less total nutrition for the same weight and volume.)
I no longer add any spice to fresh salad greens, eating as is instead, having found no spices alone that contribute to taste.
Whole-wheat couscous in the bannock mix has been replaced with even more nutritious chickpea flour.
Average daily nutritional intake based on this 2021 menu:
4376 calories, 374g total carbohydrates, 52g fibre, 226g total fat, 211g protein
Breakfast - 7 days:
Pure Protein® Strawberry Greek Yogurt Bar 50g (20g protein)
Pure Protein® Vanilla Almond Bar 50g (21g protein)
seed mixture 1/4c (hemp hearts, chia, buckwheat toasted, pumpkin shelled roasted salted)
peanut butter smooth 1tbsp
Breakfast - 4 days:
1/2 hot cinnamon bannock (See contents below.)
grated Parmesan cheese 1/4c
real bacon crumbled 1/4c (stores well unrefrigerated if not aliquoted until used, months 1 and 3, for two months at a time)
Breakfast - 3 days:
1/2 hot cinnamon bannock
seed mixture 1/4c
peanut butter smooth 1tbsp
Lunch - 7 days:
vitamins
1/4 cold cinnamon bannock
almonds roasted salted 1/4c
Mini Babybel™ cheese 20g (stores well in its wax cover unrefrigerated if wrapped to protect from damage)
Pure Protein® Strawberry Greek Yogurt Bar 50g (20g protein)
Pure Protein® Vanilla Almond Bar 50g (21g protein)
Excel® (Eclipse® in USA) sugar-free gum
Lunch - 7 days:
vitamins
1/4 cold cinnamon bannock
almonds roasted salted 1/4c
Mini Babybel™ cheese 20g
Excel® (Eclipse® in USA) sugar-free gum
Supper - daily:
grated Parmesan cheese 1/4c (most dishes, as required)
Pure Protein® Birthday Cake Bar 50g (20g protein)
fresh salad 3c (most commonly: fireweed; or alder, birch or willow leaves/catkins)
fresh fruit if available 1/2c
(lingonberries, bunchberries, blueberries, red currants, raspberries, highbush cranberries, cloudberries, rose hips, Saskatoon berries, pin cherries, crowberries, bilberries)
Supper - 2 days:
macaroni and real cheese 2c (Kraft™ Deluxe Original Cheddar or Four Cheese 400g)
Supper - 4 days:
orzo 3/4c (plus nutritional yeast 1tbsp, chicken soup mix 1tbsp, and butter 2tbsp)
or stuffing mix 120g with butter 2tbsp
Brunswick® sardines 106g can (in soy oil plain label, olive oil, or lemon sauce, or hot peppers)
Supper - 2 days:
oriental noodles 170g
fish fried (coated with cornmeal 1/8c, Montreal steak spice 1tbsp), fried in Crisco™ shortening (1/2lb saved and used over a period of two weeks)
Supper - 2 days:
refried fish with couscous (See recipe below.)
Supper - 4 days:
fish chowder (fish diced, boiled in double the usual amount water before adding 1c potato flakes or 3/4c bulgur (each with added 1tbsp nutritional yeast, 1tbsp chicken soup base) plus 1tsp lemon pepper and 1/4c Parmesan cheese)
OR
small game (roasted over coals, or meat sliced and sauteed in shortening 1tbsp)
Cinnamon bannock:
3c (~400g) premixed before the trip (whole-wheat flour 1c, Purity® cornmeal 1/4c, quick rolled oats 1/4c, chickpea flour 1/4c, skim milk powder 1/4c, dark toasted wheat germ 2tbsp, white wheat bran 2tbsp, baking powder 2tsp, salt 1/2tsp, sugar 1tsp, Crisco™ shortening 6tbsp)
Add about 5/8c cold potable water to make soft dough.
The dough is split into two layers, between which is added (layered in the following order) raisins 1/4c, cinnamon 1tbsp, brown sugar 1/4c, butter 3oz (3/8c). A large tart is formed and then baked in Dutch oven.
NOTE:
Compared to the bannock recipes prior to 2019, my new recipe using whole-wheat flour and extra shortening, is more difficult to make and tends to be crumbly. I have found that, with practice, the proper technique mostly solves the problem. When flattening the mixed dough for each half layer, sprinkle a thin layer of cornmeal in the mixing pan first. Also sprinkle a thin layer of cornmeal on the top of each halved ball of dough before flattening so the dough will not stick to fingers. After setting aside the first flattened layer folded in half, when placing in opened position for the top layer, press the two halves together to seal the "crack" created by folding. After flattening the bottom layer, turn upside down before adding the centre ingredients. Otherwise the procedure is as depicted in
Refried pike recipe:
Sautee previously fried pike in 2tbsp butter, turning to coat both sides. Break up the fish into small pieces. Add a mixture of 1/4c Parmesan cheese, 1tbsp sugar, 1tsp lemon pepper, half the mixture sprinkled on one side before turning. Add the other half before turning again. Next add 3/4c whole-wheat couscous (cooked in 1-1/4c boiling water with added 1tbsp nutritional yeast, 1tbsp chicken soup base), mixing with the fish to soak up the butter.