Outdoor Leadership Curriculum Project

Macronutrients

• Carbs: this is your fast energy source, eating foods high in carbs will give a short burst of instant energy
  • Simple: (ex. Sugar, white bread, cookies)
    • Quicker to digest
    • Immediate energy
  • Complex: (ex. Whole wheat bread, oats, other grains like rice)
    • Longer lasting energy
    • Fairly nutritious
• Fats: this is your second energy source, it becomes important to eat good fats when you are doing low intensity activities for longer periods of time (ex. backpacking) or winter activities (ex. Winter camping) when your body will be burning more calories to stay warm.
• Protein: this is your reserve energy, providing muscle recovery, and keeps you feeling full. There are two types of protein:
  • Complete: (contains all 9 amino acids)
    • Beef
    • Fish
    • Eggs
  • Incomplete: (does not contain all 9 amino acids)
    • Broccoli
    • Nuts
    • Brussel sprouts

Hydration: 

This is key to functioning during outdoor sports, without hydration your body function will degrade quickly. Drinking water throughout your adventure is essential to keeping the body functioning properly.

• If hydration needs are not met, health issues like this can arise:
  • Muscle cramps/stiffness
  • Decrease in performance
  • Headaches, nausea, and vomiting
  • Loss of mental state
• Electrolytes: replenish the essential minerals that are lost through perspiration during outdoor activities.
  • Ex. sodium, magnesium, potassium and calcium
  • A lack of electrolytes can cause a multitude of health issues:
    • Headaches
    • Muscle cramps
    • Degradation of mental state

Recipes

Pad Thai

Ingredients:

• Ramen noodles (Carbs)
• Pad thai sauce
• Snow peas
• Peppers 
• Onions 
• Tofu or shrimp (Protein)
• Peanuts (Protein)
• Oil (Fat)

Directions: 

1. Boil approximately 2-3 cups of water
2. Cook ramen noodles for approximately 4 minutes
3. Drain ramen noodles in dishwashing station with strainer or scatter gray water
4. In another pot, pour some oil and saute onions, peppers, and your protein of choice
5. Add pad thai sauce and mix
6. Top your pad thai with crushed peanuts and snow peas

Lentil Curry

Ingredients:

• Red lentils (Carb)
• Curry powder
• Tofu or other protein (Protein)
• Dehydrated coconut milk (Fat)
• Dehydrated veggies:
• Peppers
• Broccoli
• Onions
• Garlic 
• Oil (Fat)

Directions:

1. Boil approximately 2 cups of water, pour in red lentils
2. Cook the lentils for about 5 minutes
3. Add in another cup of water and dehydrated coconutmilk, add in curry powder 
4. Stir, add in dehydrated veggies
5. Lastly, stir in your protein of choice
6. Let simmer for about 5-10 minutes.

Miso Soup

Ingredients:

• Boulline cubes (Fat)
• White Miso paste
• Dehydrated:
  • Tofu or protein of choice (Protein)
  • Mushrooms
  • Seaweed
• Noodles (optional) (Carb)

Directions:

1. Bring 3-4 cups of water to a boil, add in boulline cubes and white miso paste
2. Add in mushrooms, seaweed and protein
3. (Optional) add in noodles 
4. Boil/simmer for about 10-15 minutes until everything is rehydrated and cooked.

Vegetarian Burritos

Ingredients:

• Black beans (Protein)
• Rice (Carbs)
• Tortillas (Carbs)
• Salsa
• Avocado
• Sour cream (Fat)
• Cheese (Fat/Protein)
• Oil (Fat)
• Peppers
• Onions
• Taco seasoning

Directions:

1. Bring the correct amount of water for your rice to a boil, add in rice
2. Slice peppers and onions, in another pot add oil and saute peppers and onions
3. Add taco seasoning spice packet to peppers and oils, cook until tender
4. Slice avocado, open and drain bean cans (this should be done properly with a strainer and scattered or in a fire pit to burn later)
5. Once rice is cooked add in beans to warm up
6. Serve with shredded cheese, salsa, sour cream, and sliced avocado