Recipes

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Below are a few sample recipes from the 52 recipes in the book. I am currently working on new recipes to be tested on the Massachusetts to Maine section of the Appalachian Trail in 2018. Sign up for my Ketogenic Backpacking Recipe Book Updates to be notified if a new cookbook is released on amazon: https://t.co/ht0Z1oRfs1

BUFFALO BUTTER TEA

Preparation: Moderate

Wilder Ratio: Zero carbs and protein

Cost/1000kcal: $1.88
This recipe was inspired by Tibetan Yak Butter Tea which I have never tasted but is rumored to be energizing but not appetizing. The arrival of water buffalo butter in Trader Joe’s allowed me to get a less buttery and more gamey flavor to complement the black tea without overwhelming it.
Ingredients

• 700ml hot water

• 2 bags of black tea

• 8tbsp grass fed buffalo butter (Trader Joe’s)
Process

1. Heat water to near boiling

2. Place tea bags in thermos or heat tolerant water bottle such as a nalgene.

3. Leave tea to steep for 6min then remove tea bags.

4. Add buffalo butter and shake vigorously.

5. Wait 1min then loosen seal carefully to release pressure.
Tips

• Adjust the duration of steeping and the amount of butter to your taste preference and energy needs.

• If you are starting with clean water, don’t bring it up to a boil, it wastes fuel and increases the risk of burning yourself while pouring

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Mangalitsa Lardican

Preparation: Simple

Wilder Ratio: 4

Cost/1,000kcal: $4.12

Kcal/oz: 211

Pemmican is a mixture of dried meat and rendered fat that fueled American Indians during annual migrations and long hunting expeditions. It is the original American long distance hiking food. Traditional recipes used deer, elk and bear protein and fat in roughly equal ratios. This is probably because fat was so hard to come by. I have increased the ratio to 75% fat and 25% protein by weight and use delicious pasutred lard to create a ketogenic power fuel of outstanding flavor and function.

Ingredients

• 50g shredded dried beef (aka Machacha. What I got is no longer available on Amazon but the link will guide you to others).

• 150g pastured Mangalitsa lard (Available on Amazon, but much cheaper from your local butcher.

• 1tbsp hickory liquid smoke (Available on Amazon and many outdoor stores like Cabela’s and Bass Pro Shops.)

Process

1. Mix all ingredients in a 1 gallon mylar bag

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TRIPLE MUSHROOM SOUP

Preparation: Complex

Wilder Ratio: 11

Cost/1000kcal: $3.17 (All ingredients purchased on Amazon.com)

kCal/oz: 221
This blend of mushrooms has a savory taste and aroma that complements an evening in nature. Each type of mushroom brings it’s own variation on a sylvian theme.
Ingredients

• 500ml hot water

• 5g white mushrooms (dried)

• 5g oyster mushrooms (dried)

• 5g shitake mushrooms (dried)

• 1/3 cube vegetable bullion

• 1 bay leaf

• 10 rosemary leaves or 1/4tsp rosemary powder

• 1/8tsp salt

• 1/8tsp pepper

• 1tsp liquid soy lecithin (Fearn)

• 1/2c neutral oil such as avocado or grapeseed
Process

1. Begin heating water to boiling.

2. Place all ingredients except oil in heat tolerant bowl or bottle such as a nalgene.

3. Add just boiled water, stir and let sit for ten minutes.

4. Add oil, stir and enjoy.

Tips

• I have packed all the ingredients including the oil together in one mylar bag. This made packing more convenient as I didn’t have to match the dry ingredients with their respective oil but the oil coated mushrooms did not rehydrate as easily.

• Adjust the amount and types of mushrooms according to your carb tolerance and taste preferences.

• Most of the dried mushrooms that I bought had widely varying or absent nutrition facts so I used values from MyFitnessPal which should be treated with some suspicion.

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THAI CASHEW WHIP

Preparation: Moderate

Wilder Ratio: 4

Cost/1,000kcal: $1.98

Kcal/oz: 214

This sweet and spicy cashew cream is an ultra light backpacking superstar. A double batch yields 5,329kcal, weighs 1.5lbs and fits in a gallon mylar bag. It maintains its consistency across a wide range of temperatures and can be eaten by the spoonful, added to wraps or used as a dip.

Ingredients

1c cashews roasted and lightly salted or 1c cashew butter
1tbsp chili-lime spice powder
1/2tsp stevia powder
1c nutiva palm and coconut oil shortening

Process

Place nuts in food processor and blend
Add remaining ingredients and blend until smooth.

Tips

If you find unsweetened Thai spiced cashews you can save the step of adding spice.
Don’t have a food processor? Buy cashew butter or cashew pieces and mix by hand.

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ABSOLUTE BLACK FUDGE

Preparation: Moderate

Wilder Ratio: 4.8

Cost/1,000kcal: $3.98

Kcal/oz: 196

Dark chocolate alone isn’t dark enough. Take your chocolate beyond the dark side and into ketosis by adding cacao butter. A small amount of nut butter tames the bitter forces and makes a delicious keto super fuel. Stable through a wide range of temperatures, there’s no excuse not to bring this chocolate on every adventure.

Ingredients

100g Cacao wafers
100g Montezuma’s Absolute Black 100% Cacao with Nibs
50g creamy peanut or almond butter salted.

Process

Melt cacao wafers on low in microwave or stovetop.
Once wafers are melted, stir in chocolate bar until melted
Stir in nut butter.
Pour into bag or container and let sit to cool.

Tips

The quality of the chocolate is absolutely key. If you don’t like the chocolate, you won’t like the fudge. If using a sweeter brand such as Green & Blacks Extra Dark or Lindt’s 90%, double the cacao wafers to 200g to ensure a ketogenic fudge.
If you don’t use salted nut butter, add an 1/8tsp of salt