the backcountry, no one had tackled the subject in the way that I wanted to or had addressed the issue of gluten-free eating on wilderness trips. I approached my publisher immediately with the idea and then again later in the year. It was somewhat fitting that I was standing in Ontario’s beautiful Algonquin Provincial Park, admiring the fall colors that graced the sugar maple canopy, when the message came across on my new BlackBerry. My publisher thought it was a great idea too! I was excited and up to the challenge, although, at that time, I didn’t realize what a challenge it would be. As soon as I arrived home, I set to work on compiling the recipes I had already created and started brainstorming ideas for new ones.
I was already adept at creating recipes for the backcountry, so my first order of business was to take some time to refresh my knowledge of the philosophies surrounding vegetarianism and veganism. It was imperative that I research the hidden sources of meat and meat by-products that often lurk in foods and that a nonvegan might not think to consider—products such as instant pudding, Worcestershire sauce, and marshmallows. I also wanted to ensure that I was well versed on what foods contain gluten. That was certainly eye-opening, to say the least. I was simply shocked at the number of commercially prepared foods that contain some trace of gluten and how ill it could make someone with gluten intolerance. I spent time chatting with people who have celiac disease and with those who lead a vegan lifestyle on the trail so that I could thoroughly educate myself. As an avid backpacker and canoeist with vegetarian tendencies, I set out to create a series of recipes that would be suitable for backcountry trips, recipes that even people who aren’t vegetarian could enjoy. The irony is that, during the writing of this book, I had to address the subject of dietary restrictions on a personal level. Even though my situation is different, in many ways I now have a greater personal perspective of the difficulties related to meal planning with a special diet and the importance of it.
Once again, lightweight yet delicious recipes are the main focus of this book. The recipes vary from quick and easy to more involved fare, such as backcountry gluten-free baking. Many of the recipes require home preparation and the use of a food dehydrator; after all, this is a cookbook. Cooking and dehydrating foods at home will reduce the work you have to do at camp as well as the weight in your pack. Not to mention, the wonderful thing about animal-free recipes is that they rehydrate much more easily than meals containing meat. I’ve also created these recipes to be enjoyed by others who aren’t vegetarians or vegans or those who aren’t on gluten-free diets under the premise of never sharing a recipe that I wouldn’t make for my family and friends or enjoy myself.
I hope that you take pleasure in the recipes and anecdotes contained within this book and that your delicious backcountry meals will enhance the enjoyment of your journey, making any of the hardships encountered fade into memory. As I always say, good food really brings people together at the end of a tough day.
Laurie Ann March
March 2011
Chapter 1
AN INTRODUCTION TO WILDERNESS COOKING FOR VEGETARIANS
On Being Vegetarian and Vegan
Many reading this will already be well-versed on what being a vegetarian or vegan is because it is part of their day-to-day lifestyle, but let’s talk about it for those who may be new to the lifestyle or for those omnivores who have been designated camp cooks and are reading this book as such.
Who is a vegetarian? A vegetarian is a person who eats a plant-based diet that does not contain meat products. One type of vegetarian is what we call ovo-lacto or lacto vegetarian. Ovo-lacto vegetarians will consume dairy and eggs as part of their diet, while lacto-vegetarians will not use eggs but will use dairy in some of their meals. Some vegetarians may still eat foods that are made by living creatures, such as honey. Strict vegetarians will not consume items such as dairy, eggs, or honey but may still wear leather, down, or wool products. Some vegetarians don’t eat land animals or fowl but will eat fish; they’re called pescatarians. In some circles, this is not considered vegetarian at all. The strictest of all vegetarian lifestyles is veganism.
Who is a vegan? A vegan is a person who eats a plant-based diet that does not contain any product or by-product of an animal, bird, fish, or insect. True vegans will not use leather, wool, or down-filled products or anything else that comes from an animal, bird, fish, or insect.
Nonvegetarians often wonder why people would give up a diet that includes animal products. People choose to be vegetarian or vegan for many reasons. Spiritual beliefs can play a significant role in dietary choices. For example, people who are of the Hindu belief system make up a good portion of the world’s vegetarian community. Ethics are a reason for many vegetarians too. Some feel that killing a living creature is just wrong. Others are concerned with how animals are treated, sometimes quite cruelly, and slaughtered only to become someone’s supper. Recently the number of vegetarians has increased due to concerns about the environment.
Some people are merely disgusted by the thought of eating meat. This happened to me when I held a position as an office administrator for a veterinarian who specialized in treating animals that were being raised for food. In typing reports I learned about some of the illnesses that farm animals can contract. This brings up another reason that people choose to be vegetarian—animal-borne diseases. The thought of E. coli, avian flu, or BSE (mad cow) is enough to turn some away from meat altogether.
Health can be a factor in making the decision to adopt a vegetarian lifestyle. Often vegetarians, who plan their food choices well, eat healthier because they consume more fiber and less saturated fat than the typical North American. Plant-based fats such as olive oil and flax oil have health benefits that aren’t found in butter and many other animal-based fats. Often nonvegetarians think that cutting out the protein that comes from meat is unhealthy, but there are many ways to ensure that one has complete proteins, B12, and iron with a plant-based diet.
Some people who aren’t vegetarians don’t realize that merely removing the meat from a dish—for example, peeling the pepperoni off a pizza—or cooking the food where it will contact meat—such as portobello mushrooms being cooked on the same grill as a steak—still exposes the vegetarian to a product he or she has made a concerted effort to avoid consuming. This can be frustrating for the vegetarian.
On Having Celiac Disease
What is celiac disease? Contrary to what some may assume, it is not a mere allergy. Celiac disease is an auto-immune response caused by ingesting gluten. This genetic disease can permanently damage the small intestine. Intolerance to gluten affects the person’s ability to absorb essential nutrients and, for some people, causes great gastrointestinal distress. Those of you who have celiac disease or are close to a loved one with the disease already realize how difficult it can be. Many people think that it is only the gluten in wheat that causes issues, but barley, rye, certain brands of oats, and many other commercial products contain gluten. It is sometimes found in products one wouldn’t think of, such as some spice blends, canned soups, powdered mixes, vitamins, and medications.
Being a vegetarian with celiac disease can be difficult, as it does narrow one’s food choices considerably and can be expensive. Most commercially available backcountry foods are not gluten free, making it especially hard for outdoors people with such restrictions. That is why creating your own foods at home and drying them for use in the backcountry is the ideal choice for anyone with special dietary concerns.
Food for Wilderness Trips
I remember our first backcountry trips and the prepackaged fare that made us almost dread mealtimes. Not only were the freeze-dried meals expensive, but there was also little control over the flavor, level of spice, or ingredients. It wasn’t until I started speaking
