WEEK 1

Monday

Breakfast
/

Lunch
Bread Roll

Dinner
Gnocchi

Tuesday

G- Weet bix
biscuits
H- Weet bix
biscuits
G- Porridge
H- Porridge
G- Scrambled
eggs
H- Muesli

Vita wheats
and dip
(FRESH)

Spag bol

Sushi

Chicken Curry

Doritos and
salsa

Roast
pumpkin Cous
Cous

Friday

G- Just right
H- Milo

Quinoea salad

Mushroom
Risotto

Saturday

G- Weetbix
biscuits
Apple
H- Weetbix
biscuits
G- Just right
H- Milo

Sushi

Beef stir-fry

Vita wheats
and vegemite
and avo

Burritos

Scroggin
Carrot
peanut butter

Breakfast
G- Weetbix
biscuits
H- Fruit Loops
G- Sultana
bran
H- Muesli
G- Just right
H- Milo

Lunch
Dip and vita
wheats

Dinner
Gnocchi

Vita wheats
and cheese

Chicken curry

Snacks
Scroggin
Orange
Muesli bars
Scroggin
Muesli bars

Sushi

G- Weetbix
biscuits
H- Weetbix
biscuits
G- Sultana
bran
H- Milo
G- Weetbix

Quinoea salad

Chili con
carne, with
corn chips
Nasi Goreng

Scroggin
Orange
Muesli bars
Scroggin
Muesli bars
Fruit

Sushi

Spag bol

Dip and vita

Gnocchi

Scroggin
Orange
Muesli bars
Scroggin

Wednesday
Thursday

Sunday

Snacks
Scroggin
Apple
Muesli bars
Scroggin
Apple
Muesli bars
Scroggin
apple
Scroggin
Carrot
peanut butter
Scroggin
Apple
Muesli bars
Scroggin
Carrot
peanut butter

Hans chilli con carne

WEEK 2
Monday 6th
food drop
day
Tuesday

Wednesday

Thursday

Friday

Saturday

11th food
drop day

biscuits
H- Weetbix
biscuits
G- Scrambled
eggs with
tomato from
food drop
H- Scrambled
eggs with
tomato from
food drop

wheat

Wraps

Tomato Pasta

Scroggin
Orange
Muesli bars

Breakfast
G- Weetbix
biscuits
H- Fruit Loops
G- Just right
H- Milo

Lunch
Wraps

Dinner
Mushroom
Risotto

Sushi

G- Scrambled
eggs
H- Eggs
G- Just right
H- Muesli

Dips and
cruskits

Roast
pumpkin Cous
Cous
Beef curry

Friday

G- Just right
H- Milo

Quinoea salad

Saturday

G- Weetbix
biscuits
H- Weetbix
biscuits
G- Just right
H- Milo

Dip and vita

wheat

Spag bol

Snacks
Scroggin
Fruit
Muesli bars
Scroggin
Fruit
Muesli bars
Scroggin
Fruit
Muesli bars
Scroggin
Fruit
Muesli bars
Scroggin
Fruit
Muesli bars
Scroggin
Fruit
Muesli bars

Sushi

Beef Stir-fry

Sunday

WEEK 3
Monday

Tuesday

Wednesday

Thursday

Sunday

Breakfasts
-

Scrambled eggs
Wheat bix (biscuits)
Porridge
Cereal
Muesli

Vita wheats
and cheese

Muesli bars

Chili corn
carne, with
corn chips
Chicken curry

Scroggin
Fruit
Muesli bars

Lunch
-

Wraps
Vita wheats and cheese or dips
Sushi
Quinoea salad
Dorritos and salsa

Dinner
-

Cup of soup
Burrito
Veggie Stir-fry
Cous Cous
Mushroom Risotto
Beef Curry
Gnocchi
Nasi Goreng
Chicken Curry
Chilli Con Carne
Spaghetti Bolognese

Snacks
-

peanut butter
Scroggin 1 Georgia
o Clinkers or Lolly frogs
o Cranberry
o Dried apricot
o Almonds
o
Scroggin 2 Georgia
o P-Nuts
o Soya crisps
o Gummi bears
Scroggin 1 Hannah
o M&Ms
o Craisins / mix
o Almonds
o Banana chips
Scroggin 2 Hannah
o Soya crisps
o Mixed nuts
o Snakes
Oranges/citrus
Carrots
Apples for first week
Powerade Drops
Hot Chocolate

Hannahs Meals
-

Mushroom Risotto x 4 (Servings)

Beef Curry x 2 (Back Country)
Nasi Goreng x 2 (Back Country)
Chilli Con Carn x 4
Spaghetti Bolognese x6 (already have 1 serving)
Sushi x3 (6 Servings)
Dips x3 (6 Servings)

Georgias Meals
-

Chicken Curry x4 (Servings)

Beef Stir- fry x3
Burritos x2
Roast Pumpkin Cous Cous x4
Gnocchi x6
Sushi (4 Servings) (Possibly already made 2 of the servings)
Dip x1 (2 Servings)
Quinoea Salad X3 (6 Servings)
Pasta Sauce x2

Recipes:
BEETROOT DIP

2 (425 g) cans beetroots or 850 g beets, Drain

2 garlic cloves, Crushed

2 tablespoons lemon juice

2 tablespoons extra virgin olive oil

2 teaspoon ground coriander

2 teaspoon ground cumin

2 teaspoon ground sweet paprika

4 teaspoon ground cinnamon

Sea salt, to taste

Ground black pepper, to taste

METHOD

Discard all the liquid from the beetroot and beets can.

Place all ingredients (drained beetroots/beets, garlic cloves, lemon

juice, olive oil, coriander, cumin, sweet paprika, cinnamon sea salt
and black pepper) in a blender and puree until it's smooth.

SPAGETTI BOLOGNESE

1 tablespoon olive oil

1 brown onion, finely chopped

1 carrot, peeled, finely chopped

1 celery stick, trimmed, finely chopped

2 garlic cloves, crushed

500g beef mince

1/3 cup tomato paste

2 x 400g cans diced tomatoes

1 teaspoon dried oregano

Large pinch ground nutmeg

2 teaspoons SPLENDA Granular

1/2 cup water

METHOD
1.
Heat oil in a large saucepan over medium-high heat. Cook
onion, carrot, celery and garlic, stirring, for 5 minutes or
until softened. Add mince. Cook, breaking up with a
wooden spoon, for 6 to 8 minutes or until browned.
2.
Add paste, tomatoes, oregano, nutmeg, SPLENDA and
1/2 cup cold water. Bring to the boil. Reduce heat to low.
Simmer, uncovered, for 20 to 30 minutes or until thick.
Season with salt and pepper.

MUSHROOM RISOTTO

1 Cup Short Grain Rice

Medium Red Onion, Chopped

1 Cup Mushrooms, Sliced or Diced

1 Clove Garlic, Minced

1 Pinch Saffron

2 Cups Chicken or Vegetable Broth

Cup White Wine

1 Tbsp. Olive Oil

METHOD
Bring chicken or vegetable broth to a boil in a pot and then turn off the
heat. You may use a bouillon cube to make the broth.
In another pot, cook onions and garlic in olive oil over medium heat for a
few minutes until onions are translucent.
Add rice and stir continuously for another minute.
Add cup white wine or broth and stir continuously until liquid is
absorbed.
Add mushrooms and then add more broth a cup at a time, stirring
frequently. Allow the rice to absorb most of the broth before you add the
next cup broth.
After 15 to 20 minutes of cooking, the risotto will be nice and creamy.
Normally, you would stir in parmesan cheese and serve immediately.
Since you will be drying the risotto, let it cool a bit. Pack the parmesan
cheese separately and add it on the trail.
Dry the same way as long grain rice. Risotto will stick together more than
long grain rice. Wait until it has been in the dehydrator for three hours and
then pull it apart as best you can. After about four hours you can rub the
risotto against itself in your hands to break it up even more. Then spread
it out again for the final hour or so of drying

CHILLI CON CARNE

500g Lean Minced Beef

1 large (200g) Onion, Chopped

1 400g Can Chopped Tomatoes

1 400g Can Red Kidney Beans, Rinsed And Drained

1pkt MAGGI Chilli Con Carne Recipe Base

METHOD

1.

Heat 1 tbsp. oil in pan, brown beef, add onion, cook 2 minutes.

2.

Add tomatoes, beans, and combined cup (190mL) water and

MAGGI Recipe Base. Bring to the boil, stirring.

3.

Cover and simmer 10 minutes, stir occasionally.

SUSHI RICE

3 cups (645g) SunRice Japanese Style Sushi Rice

3 cups (750ml) cold water

1/2 cup (125ml) rice vinegar

2 tablespoons caster sugar

1/2 teaspoon salt

METHOD
1. Place rice in a large sieve. Rinse under cold running water,
stirring occasionally with your hand to remove any excess
starch, until water runs clear. Drain well.

2.

Place the rice and water in a large saucepan, covered, over high
heat. Bring to the boil. Reduce heat to low and cook, covered, for 12
minutes or until water is absorbed. Remove from heat. Set aside, covered,
for 10 minutes to cool slightly.

3.

Combine the vinegar, sugar and salt in a small bowl. Transfer the
rice to a large glass or wooden bowl. Use a wooden paddle to break up
rice lumps while gradually adding the vinegar mixture, gently folding to
combine. Continue folding and fanning the rice for 15 minutes or until rice
is cool.