Ramen- lentil salad

This is a great warm- weather lunch for a solo hiker. Share it between two as side courses for dinner. Serve as- is or include some foraged or fetched- along greens. Seal ingredients in a zip- bag, press the air out to avoid dry spots, and re- hydrate for 3 hours, more or less... chilled is better. Toss in greens and serve. Tip: put bag inside cook- pot and cool it in the creek (don’t let it float away).


Package of Ramen noodles, crushed (discard flavor packet)
2 Tbsp Lentils, pre- cooked and dehydrated
2 tsp Green onion flakes
1/2 tsp Basil flakes
1 Tbsp Parmesan (dry cheese)
Salt & pepper, other additions to taste
1 Tbsp Olive oil
1 C Water

Nutrients:
Calories……....524
Fat……….....….29 g
Sodium……..….42 mg
Carbohydrates…72 g
Fiber……….……4 g
Protein……........13 g

Reduced- sodium pancakes for the pack

I have said it before, pancakes have been one of my favorites: simple to pack, prepare, and eat, and adequately nutritious. The just- add- water mixes are widely available and make good breakfasts, but are high in sodium. Pancake mix in a bag takes little room in your pack; protect it from puncture and it will keep a long time without refrigeration. My basic proportion for a single serving is 1/2 C of just- add- water pancake mix, plus 1/3 C water (mixes may differ; I usually eyeball it). Pre- measure and pack the mix into a zip bag, add water to the bag, squish to mix, pour preferred sizes into greased skillet. Flip when nearly set and brown the other side.

For reduced- sodium versions: substitute 1/4 C of cornmeal or Quick oats for half of the mix. Wheat or other flours could probably be substituted, too. The oat- and corn- cakes are just as convenient and tasty, and contain half the sodium. Spices and flavorings could be worked in as I have suggested in my previous pancake recipes. Here’s a calculated nutrient comparison.

Comparison:..1/2 C Mix...Oatmeal mix...Cornmeal mix
Calories...............300.................225...................270
Fat.........................3.8..................3.4....................2.6
Sodium.................795.................398..................398
Potassium............164...................82.....................82
Carbohydrate........60..................44......................58
Fiber......................1.6..................2.8.....................2.7
Protein..................7.6...................6.3....................6.5