Snack Bars for Hiking

One of the joys of the Homemade Heaven staff kitchen is hiking. Over the years I have shared many hikes throughout Cape Town as well as some of the more adventurous hikes in Namibia. 

The most important thing in preparing for a multi-day hike is planning your food. Everyday has to be broken down into breakfast, lunch, supper, snacks and extras. Each meal has to be thought out from convenience of preparation, weight to calorie ratio (empty calories don't make the cut), space and not least of all taste.

If you fail to plan, you will fail to eat. When you are hiking an average of 20km's per day, you need the maximum energy you can get from your food, without wasting energy carrying heavy loads. All this planning falls into my portfolio, as I am the one who has too feed the troops.

The first hike I prepared for was a huge learning curve. We ended the hike with huge smiles and bags still filled with food! All this after reading every hiking website and blog.

  The real lessons come from discovering just how much 2kgs of sugar weighs and that while taking potatoes and butternut sound like great hiking foods,  peeling and cooking them is not as practical when you've hiked 7 hours and have 20 minutes of daylight left before it's tools down for the day.

I have fine tuned a recipe for a great snack bar that is not only tasty, easy to prepare ahead, travels well and has plenty of goodness thrown in for good measure. It's actually a hikers take on the old marshmallow treat.

Hiking Treat Snacks

 400g bag of Toasted Coconut Marshmallows
60ml Coconut Oil
2 Cups of Granola
1 Cup Raw Almonds (Chopped roughly)

Topping
180g Chocolate

Grease a baking tray.
In a large saucepan over medium heat, melt the marshmallows stirring regularly.
Once the marshmallows are melted, remove from the heat and quickly stir in the other ingredients.
Press tightly into the baking tray and smooth the surface using damp hands.
Allow to cool before cutting into bars with a sharp knife.

Topping
Melt the chocolate over a double boiler.
Spread a layer of melted chocolate on the bars

Packing Light, Eating Well

I now have only 1 day left before I leave for Namibia, and the epic 8 day 120km hike in the Namib Naukluft Park.  There is little else going on in our home but hike preparation. Yesterday I set out and packed each day's food (snacks not shown).

 Once you put it all out, you realize just how much 4 people will eat over 8 days. It wouldn't be that bad if it was only the food, but then you have to make space for clothing, sleeping bags, pots, kettle, plates, cups, first aid kit, toiletries, the list just doesn't stop....and all this has to be on your back while you walk and climb your way through 120kms and then if your thought it was over - you have at least 2 litres of water for drinking during the day.

I did manage to make dinner last night, something easy that didn't need my undivided attention. I once again turned to my bottle of preserved lemons, which I am loving. I have to apologise for the photo - I didn't have time to do any food styling (except for the hiking food above) last night and by the time we were ready to eat, the sun was long gone - so no natural light either.

Preserved Lemon and Chilli Roast Chicken

1 Whole Chicken
1 Preserved Lemon
1 Red Chilli
1 Clove Garlic
10ml Sugar
10 -15ml Olive Oil
1 Extra Preserved Lemon for the chicken cavity

Take the lemon, chilli, garlic, and oil and sugar and pound to a paste (you can also use a food processor).
Carefully lift the skin from the chicken, working slowly and being careful not tear the skin.

Using your hands place the paste between the skin and the flesh.
Place the extra lemon in the cavity. 
Roast at 180ºC -200ºC until cooked.

Into the Wild with Food

I haven't said much about our big hike this year (Namib Naukluft Park)- simply because time and personal issues have over shadowed the build up. Now with only 1 week left before we leave for Namibia and the 8 day hike, it's all systems go and little else fills our days. We eat, sleep and talk hiking all the time.

Last year I did a whole series on the food preparation and the actual hike. This was a very good excersise, but after actually hiking 6 days with gourmet food on our backs, we learnt a few hard lessons. While eating well is important, we now know that you can and have to live with less luxury - espeically now that the hike is 2 days longer than last year.

An important lesson I learnt was that time spent cooking - is time and gas wasted. The sun sets early and you have to hike until the last possible minute, but still leave enough time to set up camp, cook, eat and clean up all before nightfall. Once it is dark, you don't want to be washing plates, laying out your sleeping bag or worse, still cooking.

I started yesterday with my first experiment - Mieliepap cakes. They are very easy to make, and most importantly -the weight to nutrition ratio is perfect for long hikes.

Mieliepap Cakes (Cornmeal Cakes)

1 Cup Mielie Meal (Cornmeal)
¾ Cup Hot Water
1 Chicken Stock Cube
30ml Milk Powder
30ml Oil
Salt and Pepper to taste
Oil for Frying

Mix all the ingredients until you have a stiff "dough".
Leave to rest for 10 minutes.
Heat the oil in a pan.
Shape the dough mix into patties, and fry in the hot oil until golden.
Serve immediately while still hot.

Pot Bread - Hiking part 4

BreaSo the hike is only 13 days away! I have a knot in my stomach the size of an elephant.

We have had this dream for more than a year and having it so close seems almost too real.

We all have our aches and pains, my brother-in-law (injury free until now) even went as far as to break his wrist this weekend so as not to be left out! But nothing is stopping us now – we can’t stop the magic!

My last mission was to produce bread. Normally pot-bread is prepared in a large cast iron pot, lovingly placed next to the fire with coals placed on the lid – this is called a Dutch Oven. A great piece of equipment – if I could take along my ox-wagon but not when I’ve spent R1000 on a sleeping bag that weighs 650g to save weight!

The question is - can you make good fresh bread, in a very light weight 20cm diameter camping pot, where the lid is actually the frying pan and only using a gas burner? The answer is: “Yes you can if you follow my instructions”.

New Age Pot Bread

2 Cups of Cake flour
15ml Baking Powder
10ml Salt
15ml Milk Powder
15ml Sugar
Water to mix

Mix all the dry ingredients in a bowl.
Add enough water to make a dough.
The dough is very similar to a scone dough.
Grease the inside of your pot well and place the dough in.
Cover tightly with tin foil and the "lid" so it is tight fitting.
Cook on the gas on a very low heat for about 25-30 minutes.
Open the bread, tap the bottom, if it sounds hollow it is cooked.
I turned it over and browned the top a little.

Quick as a flash - Hiking part 3

There are days when you feel like cooking and then there are days when you just feel like sleeping. On sleeping days I like to make food that has lots of taste but does not take more than a few minutes to cook.

One of my best finds this year is Nomu Sitr, it is undeniably the most versatile product I have found. It adds flavour and body to any tomato based dish. I always buy the Tomato and Chili, because I love the extra tang. This recipe has evolved as part of my quest to find quick light hiking food and I can't think of anything lighter or quicker.



Flash Cook Tomato Pasta

1 Onion sliced
20-30ml Nomu Stir
10ml Mixed Herbs
Cured sausage sliced
Water
Oil for frying
(Cream for non-hikers)
Pasta

Cook the pasta according to the instruction on the packet.
Fry the onion and the sausage until soft.
Add the Nomu Stir and enough water to make a sauce.
Cook for 5 minutes, you can add a little of the pasta water.
If you are not hiking and want extra comfort add a good glug of cream.
Serve with cooked pasta.
It really is that simple - and the taste is incredible.

Hiking Recipes - Part 2

The big hike is only 32 days away (and counting) and we are now in the final stages of preparation. Fitness and enthusiasm levels are high, even though I am still recovering from a knee injury, which the physiotherapist diagnosed as a nerve problem. I still experience some discomfort, but the pain is manageable and the stretching exercises are helping tremendously.

So, the pressure is now on to find meals which are easy to prepare but still comforting after a long day's hike. I am scouring the supermarket aisles for products which are light to carry, need no refrigeration and are also dairy free for Keith - did I mention light to carry?

Ina Paarman have a great variety of ready made sauces. I found this Tomato and Chilli sauce which after a little pimping made a fantastic meal - hiking or staying home.

Hiking Tomato and Chilli Pasta Sauce

1 Sachet Tomato and chilli Ready to serve sauce
1 Sachet Tomato Paste (this is optional, but gives great body to the sauce)
30ml Dried Onion Flakes
45ml Dried Mushroom (Porcini works best)
10 - 15 ml Sugar
5ml Dried Chilli (another optional extra)
Water
1 Spicy cured sausage
A little oil for frying
Cooked Spaghetti to serve

In your pot add all the ingredients (except the spaghetti) and simmer for about 15 minutes, until everything is cooked and soft.
Boil the pasta, drain and leave a little of the starch water in the pasta (when you hike you do not take your colinder, so leaving some behind is easy!)
Mix the pasta and the sauce together and leave to rest for a few minutes so the pasta can soak up the flavours.
Serve and eat with gusto!
If you're not hiking this is still a great super quick supper, and even my fussiest eater wanted seconds! You can then use fresh mushrooms and onions.

Back to Kogelberg

This weekend we went back to the Kogelberg. This hike is one of the most beautiful we have done but it does take alot of determination to hike for 6 hours and still have a smile on your face at the end.


We took a long break (2 hours) at the half way mark (18kms). I packed a really good picnic and will run a "mini -series" this week with the recipes.

Bagel dogs, Chicken Wings and Chilli Pilchard Fish Cakes

Cupcakes and Weekends

I love birthdays, it makes no difference if it's mine or a complete stranger's - I can't help being happy when someone says "Birthday"!

February is a big birthday month for our family - my sister and my Mom are both February babies. This weekend we went to Stilbaai to celebrate my Mom's special day. It was so good to have 4 days of family, lots of sun and good fun.


We started the weekend with the Noordkapper hike along the coast from Jongensfontein (The Fountain of Youth) to Stilbaai (Still Bay), where we were met by my father who had laid on a beach fish braai (BBQ) and picnic - talk about living!


The simple things in life are really the best, especially when you can share them with the people you love the most.

Of course, no birthday is complete without cake and as the official family baker I decided a plate of "Over the Top" cupcakes would fill the spot, after an afternoon of hiking and picnicking. I used Lady Raven's recipe as my base, with a few changes to suit the ingredients I had on hand. They were totally fantastic thank you Raven.

Raven's Cupcakes
Adapted by Rose and Thorn

1 Cup Light Brown Sugar
½ Cup Soft Butter
2 Eggs
1¼ Cup Self-Raising Flour
¼ Cup Cocoa (replace with self-raising and a teaspoon of vanilla for plain cupcakes)
½ teaspoon Baking Powder
Pinch of Salt
½ Cup Buttermilk

Set oven to 180°C.
Line a 18 muffin tray with cupcake paper.
Cream to the sugar and butter, until light and fluffy.
Add the eggs, mixing well after each addition.
Sift in the dry ingredients and mix to combine.
Add the butter milk and mix until smooth.
Spoon into the batter into the cupcake papers (¾ full - don't overfill them)
Bake for about 20 minutes.
Leave to cool slightly before removing from the pan.

Once completely cooled, decorate with lots of butter icing, a finely chopped peppermint crisp and for added sparkle some edible fairy dust!

Hiking Food - Part 1

Many of you may be wondering why on earth would a reasonably sane woman (generally speaking) want to walk 40 kms in the blazing hot sun? Perhaps she lost her car in a high stake poker game or her mind in cyberspace?

I have shared that we are doing the Fish River Canyon Hike in May this year(Deo Volente) . This hike is 85kms (58miles) long and we plan to do it in 5 days. No facilities are available and hikers sleep outdoors for the entire trip as well as carry all food provisions! The terrain consists of rocks, boulders, sand and a number of river crossings. Temperatures can go down below zero at night, but quickly pick up during the day to a moderate 20 to 28 °C . Mad or brave ? - you decide.

Because you have to carry everything you eat and then have to carry all your trash out again, planning meals is a very important part of the preparation. Everything you take has to weigh as little as possible, but still provide enough energy to hike approximately 20kms per day.

I have decided to try to prepare meals that we can look forward to in the evening, rather than just concentrate on loading calories. This is the first in a series for the next two months in which I will share my meals.

Tuna and Smash Fish Cakes
Serves 2

1 Sachet John West Tuna (Tins are wasted weight)
1 85g Sachet Smash
1 Tablespoon Dried Onion Flakes
¼ teaspoon Garlic Powder
1 Teaspoon Chilli Flakes
Water - room temperature

Mix all the ingredients together, except the water.
Slowly add enough water until you have a mixture that you can form into patties.
Fry in a little hot oil until golden brown.
Do not move them around to much and work gently while they are frying, as they will fall apart very easily.
Serve hot or cooled.

These are very nice little fish cakes and work very well indoors too. When making them at home I would roll them in breadcrumbs first and then fry them.
The total uncooked weight is less than 200g.