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       Classical

        Bean Soup
        Bread
        BBQ Sauce-Rub
        Chicken Boat
        Daystart
        Fudge
        Garlic Potatoes
        Nopales Soup
        Repast
        Spice Mix

       Living Food

   The Work

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THE COOK POT
Classical Recipes

A Wayƒarer′s Classical Recipes ™ Go Down Go Up
A lot can be done to improve health by just eliminating foods with mascots. Recipes for a Wayƒarer

The Search for a place to call home.
When his three years of full time backpacking came to an end, the wayƒarer desires to find a small town to settle in. He travels to many places in the ensuing years and after visiting the northwest, considers it for a place to spend some time. Moving onto Whidbey Island in north Puget sound, he settles in the town of Oak Harbor, Washington. There he buys a trailer, settles in, begins mowing grass and tries to keep his life simple.
Now that he has an oven and a refrigerator, he begins to work on several of his recipes. This is the period of his life when after numerous attemps, he finally is able to come up with a good recipe for his wayƒarer′s bread.

A Wayƒarer′s Bean Soup  (c. 2012) Go Down Go Up
Ingredients: beans (16 ounce can, fat free, low salt, refried), celery (diced), cilantro (fresh, diced), garlic (fresh, minced), ginger root (fresh, minced), onions (green, chopped), onions (yellow, diced), Parmesan cheese (graded), parsley (fresh, diced), potatoes (yukon gold), olive oil (extra virgin), pepper (red bell, diced), TWJ spice mix, vegetable broth (salt free or very low salt).
 
2 cans refried beans
4 medium potatoes
¼ cup basil
2 cups yellow onions
4 cups vegetable broth
¼ cup cilantro
2 cups red bell pepper
1 cup olive oil
¼ cup garlic
2 cups parsley
2 cups green onions
¼ cup ginger root
2 cups celery
¼ cup Parmesan
¼ cup spice mix
Yield:
Six servings.
Cooking Directions: (with potatoes)
Boil the potatoes separately until soft, dice and put potatoes into a mixing bowl. In the cook pot, pour in the broth and olive oil, bring to a boil and then lower flame to simmer liquid. Chop all the fresh vegetables adding to the hot liquid. Put 1/2 cup of the chopped green onions in a bowl.
When all the vegetables are in the broth, bring the liquid back to a boil, then reduce heat and simmer until the vegetables are almost soft. With the soup simmering, stir in the spice mix.
Partially mash the potatoes and then slowly stir the potatoes into the liquid and after that, stir in the refried beans.
Then, bring the soup back to a boil, reduce the heat and then let simmer for ten or more minutes until the liquid is creamy smooth.
Serve in a bowl, sprinkle chopped green onions and graded Parmesan cheese on top and enjoy.
Variation:
If you cook your own beans, then do so until they are soft and then mash them into a chunky paste.
This soup is a meal in itself, but you may want to serve it with a salad and or garlic bread.
Four medium potatoes can be used to increase the yield. I always use Yukon Gold potatoes. If you use potatoes, the soup becomes very thick so you might have to add more of the broth to keep it a liquid.
History:
The original recipe was developed by the wayƒarer just before he sold his home. He wanted to cook some soup that he could freeze and then have during the last week he was living in his home.
The ingredients were substantially what he had left in his refrigerator and pantry, so he cooked them up and the soup was so tasty that he shared it with a couple of his friends who agreed that it was really good.

A Wayƒarer′s Bread  (c. 1990-2012) Go Down Go Up
Ingredients: allspice, baking powder, bananas (dried and chopped), cranberries (dried), eggs, papaya (dried and chopped) pineapple (dried and chopped), raisins, maple syrup, nutmeg, sea salt, vanilla, walnuts (chopped), whole wheat flour.
 
3 cups flour
1 tbsp allspice
3 eggs
1 tbsp baking powder
1 tsp vanilla
1 tbsp nutmeg
½ cup maple syrup
1 cup bananas
1 pinch sea salt
1 cup cranberries
1 cup raisins
1 cup pineapple
1 cup papaya
1 cup walnuts
Backpacking and Home Directions:
Prepare all chopped ingredients first, then mix dry ingredient, add fruit, add liquid, mix thoroughly with spoon or spatula, flour hands and work the dough into a roll, then place rolled dough in a lightly oiled (grape seed oil or other high temperature oil) loaf pan and bake @ 350°F (283°C) for 1 hour.
Allow bread to cool and then slice about ½ inch thick. Pack slices in zip bags and store in your bear bag. Enjoy.
Variations:
Substitute the following as desired:
 
replace
with
¼ cup raisins
¼ cup whole dried blueberries
½ cup of any dried fruit
½ cup dried chopped dates
1 cup chopped raw walnuts
1 cup chopped raw almonds
1 cup whole wheat flour
1 cup other whole flour
¼ cup flour
¼ cup wheat germ or bran
maple syrup
honey or molasses
3 eggs
3 tbsp ground flax seed mixed in 9 tbsp water
History:
The wayƒarer has tried the commercial fruit cakes but they were always way too sweet for him to carry in the Pantry. In developing this recipe, some of the Wayƒarer’s attempts resulted in disasters and some in cake. After baking one loaf, someone who tasted it said “This is not bread, this is cake.”
Then the wayƒarer tried adding different items to give the bread more body. Once when adding too much grain cereal, the finished loaf was so hard that it took a carpenter’s saw to cut it. He developed the above recipe without the variations over a period of many loafs and he finally found a recipe that was not too hard nor too sweet and was still bread, not cake.
When using the variations, watch out for the molasses as it changes the entire taste of The Wayƒarer’s Bread, although it still is quite good in it′s own way.

A Wayƒarer′s BBQ Sauce and Rub  (c. 1970 - 2012) Go Down Go Up
BBQ Sauce Ingredients: cumin (ground), molasses (non sulfured), onion (minced), cayenne pepper (ground), TWS spice mix, tomato paste (non-can paste, or make your own), tomato sauce (non-can sauce, or make your own), vinegar.
 
2 cups tomato sauce
1 cup molasses
2 tbsp cayenne
2 tbsp cumim
1 cup tomato paste
1/2 cup vinegar
2 tbsp spice mix
2 tbsp onion
BBQ Sauce Directions:   Mix the tomato sauce, tomato paste and molasses in a large container. Slowly add the powdered spices while stirring. Slowly stir in the vinegar to taste; you may not like using the full 1/2 cup of vinegar and may use water to thin to the consistency you like.
Yield:   Thirty-six ounces, a little more than one liter. Refrigerate any leftovers.
BBQ Sauce Variation:   For a hotter or milder mix, adjust the amount of cayenne pepper. Other peppers can be used to increase the heat level.
BBQ Sauce History:   The original recipe was developed in Texas during the early 1970′s and with the addition of the spice mix has changed little since.
BBQ Rub Ingredients:   celery seed, cayenne pepper (ground), chili powder (ground red chilis), garlic (granulated), ginger root (fresh, minced) lemon zest (fresh), mustard (ground), onion (powdered), paprika (ground), pepper (black, course ground), pepper (white, ground), thyme (fresh, chopped)
 
1 tbsp celery seed
1 tbsp cayenne
1 tsp ginger
1 tsp lemon zest
1 tbsp black pepper
1 tbsp chili powder
1 tbsp onion
1 tbsp mustard
1 tbsp white pepper
1 tbsp garlic
1 tbsp paprika
1 tbsp thyme
BBQ Rub Directions:   Mix the ingredients in a bowl, store in a shaker bottle.
Variation:   If you wish to use salt, unbleached (pink or blue) sea salt is best.
Yield:   About five ounces. Refrigerate any leftovers.
BBQ Rub History:   The original recipe was developed in Texas soon after making the bbq sauce.

A Wayƒarer′s Chicken Boat BBQ ™  (c. 1990 - 2012) Go Down Go Up
Ingredients:  The Wayƒarer′s BBQ sauce, chicken (breast meat with skin and excess fat removed), TWJ spice mix and alkaline spring water.
 
4 chicken breast
spice mix
BBQ sauce
water
Preparation Items needed:  Charcoal, charcoal grill, aluminum foil
Directions:  Use the aluminum foil to create a rectangular pan by folding the sides up and pinching the corners together. Double and then triple the foil pan. Light charcoal grill, put aluminum foil boat on grill, add BBQ sauce to boat and warm sauce. Add water to keep it liquid.
Parboil chicken until it floats, remove from water and dry. Sprinkle spice mix on all sides of the chicken and then place in the warm BBQ sauce.
Close grill lid and let cook until the chicken is falling off the bone.
Yield:  Two servings
History:  Many years ago, during the 1970′s, this method of cooking chicken was perfected. However, at that time, store bought spices were used. When the chicken boat began to be used again in the 1990′s, the Spice Mix was already developed and had by then, completely replaced the store bought spices.

A Wayƒarer′s Daystart ™  (c. 2008 - 2012) Go Down Go Up
Ingredients: almond milk (unsweetened), cacoa nibs (raw), cinnamon (ground), flax seed (coarse ground meal), raisins, oats (uncooked, rolled), walnuts (halves or chopped).
 
1 cup oats
1 tsp cinnamon
½ cup almond milk
1 tbsp flax seed
¼ cup raisins
¼ cup cacoa
¼ cup walnuts
Directions: Do Not Cook. Mix the dry ingredients, fruit and nuts in a bowl, pour in the almond milk and stir thoroughly.
If you would like to eat the daystart hot, make a cup of molasses tea and instead of almond milk, pour some molasses tea into your bowl and stir. Then enjoy the remainder of the cup of hot with your breakfast.
Yield:  One serving.
Variation:
Use coconut milk instead of almond milk. Non-dairy milks are available now.
Add some molasses for a sweeter taste.
Add pecans instead of or in addition to the walnuts.
Add other dried fruit instead of or in addition to the raisins.
Add fresh blueberries or other fresh fruit instead of the dried fruit.
History:  The wayƒarer′s original recipe consisted of quick oats, raisins and cinnamon. During the walk on the Appalachian Trail, the wayƒarer stopped using quick oats and began to eat rolled oats, organic if he could find it. He would almost always pour some of his molasses tea over his daystart. After leaving the AT, he continued to add boiling water (or molasses tea) to his rolled oats and raisins. Then once, when he did not have any fuel to heat the water, he instead added some rice milk and found that the oats were good or even better without cooking. 1
Later, while waiting in Oak Harbor for his home to sell, he tried different ingredients to expanded and enhance his daystart recipe. First to be added was walnuts because they are the nut with the highest level of good fats. 2
Next he began to include wheat germ, then flax seed oil (but he later changed to ground flax seed meal because the oil required refrigeration) and when he found rolled spelt, he included it as another grain. Finally he occasionally adds small amounts of ground Psyllium seed husks to promote good digestive tract health.
All along this process, the wayƒarer tried different dried fruits: blueberries, cranberries, and dates but raisins have always been his staple especially because of the antioxidants they contain as well as being so readily available and inexpensive. Also, when available, he uses fresh fruits often using bananas.
Note:   Kefir was used for a time before rice milk because the wayƒarer believed that there were benefits derived from the probiotics ingredients contained in the liquid yogurt. However, many decades earlier, he had stopped using dairy products entirely due to the abundance of negative ingredients in them and then recently, he realized that he had inadvertently resumed using dairy only just wrapped in a different package. Kefir, a liquid yogurt is still dairy, and any benefits that can be derived from the probiotics contained within it are overpowered by the negative aspects from other ingredients in the dairy.
The wayƒarer stopped using all types of yogurt and began obtaining his dosage of probiotics in capsule from his online supplement provider. Now, when he makes his daystart, he only uses non-dairy milk. During colder months, he makes his molasses tea and uses a portion in the daystart meal.

A Wayƒarer′s Fudge  (c. 1990-2012) Go Down Go Up
Ingredients: honey (raw unfiltered), hot chocolate mix (unsweetened, individual serving packs), milk (powdered, one quart packs), peanut butter (no added salt, sugar or oils).
 
16 ounce peanut butter
12 ounce honey
2 packs powdered milk
2 packs hot chocolate mix
Preparation Items needed: mixing pot and spoon, plastic wrap, and a zip bag (storage).
Yield:   Eight to twelve balls depending on size of balls.
Backpacking Directions: In a mixing pot, empty one package of the powdered milk and both packages of the hot chocolate mix. Spoon all of the peanut butter onto the top of powder. Pour most of the honey over the top and mix with a spoon, adding more powdered milk or honey to achieve a firm and semi-dry texture.
Roll a small amount of the mixture into a ball and drop into the powder milk package to coat the outside. Remove from the powder milk package and put the coated ball into the zip bag. Repeat until all he mixture is turned into balls.
Alternate finish: Shape the fudge into a flat cake, cut into squares, coat each with powdered milk, and store in a zip bag.
Variations:
Use baking cacao powder instead of hot chocolate.
Use almond butter instead of peanut butter.
History:   After leaving the AT, this recipe began to take on additional and different ingredients. The first ingredients to add was the powdered chocolate. The wayfarer continues to adjusted the recipe to suit his tastes, changing it as his understanding of food nutrition continues to improve.
Different types of chocolate and nut butters are also experimented with.

A Wayƒarer′s Garlic Baked Potatoes  (c. 1990 - 2012) Go Down Go Up
Ingredients: garlic (fresh minced), olive oil (extra virgin), onion (yellow), pepper (red bell), potatoes (Yukon gold), TWJ spice mix.
 
4 medium potatoes
2 tbsp spice mix
2 medium onions
¼ cup garlic
1 medium bell pepper
½ cup olive oil
Directions:
Preheat the oven to 350°F. Cut the potatoes, onions and peppers into slices about the size of thick french fries. Mince the garlic. First put the potatoes into a baking pan and pre-cook them for fifteen minutes, stirring occasionally, until they are just beginning to get soft when checking with a fork.
Then add the rest of the vegetables into the baking pan and pour the oil over the mix and stir. Next, sprinkle the spice mix over the vegetables and stir. Bake in the oven for an another fifteen minutes, or until all the vegetables are soft.
Remember to stir during the final baking period. Serve hot and enjoy!
Yield:
Four servings
Variation:
After the final baking, turn the oven off. Then place thin strips of cheese on the top of the vegetables and return baking pan to the oven for three to five minutes.
If you are not into too many onions, then reduce the number to one, but don′t reduce the amount of garlic cloves because garlic tends to loose it′s potency when cooked. Instead, if you like garlic, then increase the amount.
History:
The wayƒarer has been a meat and potatoes person since a very young age. When he arrived in Washington, he began to bake potatoes in his oven but they always seemed to take so long to cook, especially the large ones. So, he began to cut up the potatoes so that they would take less time to cook. However, often, the potatoes would dry out before they were done so he added some olive oil. The oil also helped keep the spices stuck to the potatoes. This was the original recipe, but soon, he added first onions, then the peppers to enhance the taste. Later, he tried adding some sliced hard cheese on top and the taste really perked up.
The wayƒarer Olive Oil, Garlic Baked Potatoes are great with eggs, steak or just as a meal by itself.

A Wayƒarer′s Nopales Soup (c. 2009 - 2012) Go Down Go Up
Ingredients:  garlic (fresh, minced), hot sauce (Chulula), nopales (fresh, diced), olive oil (extra virgin), onions (green, fresh, chopped), onions (yellow, fresh, chopped), Parmesan cheese (shaved, low salt-50 mg per serving), parsley (fresh, chopped), TWJ spice mix, and vegetable broth (low salt-150mg per serving).
 
4 cups vegetable broth
¼ cup olive oil
¼ cup garlic
½ cup nopales
½ cup fresh parsley
½ cup yellow onions
¼ cup green onions
¼ cup spice mix
¼ cup Parmesan cheese
hot sauce-to taste
Cooking Directions:
In the cooking pot, pour in the broth and olive oil and bring to just before boiling. Add the fresh vegetables (except green onions) to the hot liquid and bring to a boil.
Reduce heat and simmer until the vegetables are almost soft; stir in the spice mix and continue to simmer for five or ten minutes more.
Serve into bowl, on the top, sprinkle green onions, grated cheese and a sprig of parsley. Add hot sauce to taste and enjoy.
Yield:  Four servings. Low fat, low salt (200 mg), no sugar.
For a no salt recipe, skip the cheese and use spring water instead of broth.
Variation:
Serve soup with a salad and or bread.
If the soup becomes too thick, add water to thin.
History:  The original recipe was developed by the wayƒarer when he was wintering in Texas and he wanted to cook some soup that would help him get over the head cold he had. These ingredients are what he picked up from the d-mart grocery department.

A Wayƒarer′s Repast ™  (c. 1990-2012) Go Down Go Up
Ingredients: brown rice, chicken breast (remove skin and excess fat), garlic (fresh finely chopped), olive oil (extra virgin) onion (fresh chopped), seaweed (dried chopped dulse), TWS spice mix, water.
 
1 cup brown rice
4 cups water
2 tbsp garlic
1/4 cup seaweed
1 tbsp spice mix
1/2 cup onion
2 tbsp olive oil
1 cup chicken breast
Directions:   Parboil chicken, remove bone, save water. Chop onions and garlic. Rinse and drain grains. Add grains to chicken broth in cook pot and bring to boil. Reduce heat and simmer until the grains are almost soft (about forty-five minutes).
Add chicken, garlic, onion, seaweed, spice mix and cook until grains reach desired softness. Cover and allow to cool for two-five minutes.
Drain extra water into a cup, add olive oil and enjoy!
Yield:   One - two meals. Steam broccoli and invite someone to share your meal.
Variation to Repast:
Add sun dried tomatoes in the final minutes of cooking.
Add fresh mushrooms in the final minutes of cooking.
Add other grains: lentils, quinoa.
Instead of the chicken, use a foil packaged salmon steak and heat in a separate pan or above the Repast in an inverted lid.
Instead of olive oil, use either of the following for a sauce:
Equal amounts of sesame seed oil, mustard and Cholula hot sauce
Graded Parmesan cheese mixed in coconut oil.
History:   During the time on the AT, this recipe was called The Wayƒarer′s Rice, when Thom would cook brown rice and add spices. He also tried adding other foodstuff to vary the taste and the olive oil never lasted long because it tastes so good on the rice. Adding additional grains helped to change the taste too and the recipe has changed often over the years but the main ingredients of rice, spice, onion and garlic has always been the mainstay.
The above two sauces are an addition to this meal, devised by Thom looking for a different taste for his Repast. He has used hot sauce, mustard, soy sauce, sesame seel oil, each separately and many other sauces he just doesn′t remember.
This is not a side dish but a hearty main course. Follow it up with some pistachio pudding.

A Wayƒarer′s Spice Mix ™  (c. 1990-2012) Go Down Go Up
Ingredients: basil, black pepper, cayenne pepper, celery seed, cumin, garlic powder, ground sage, mustard, onion flakes (or powder), oregano, parsley, rosemary, seaweed flakes, thyme.
2 tablespoons black pepper
1 tablespoon celery seed
2 tablespoons cayenne pepper
1 tablespoon basil
3 tablespoons garlic powder
1 tablespoon ground sage
3 tablespoons parsley
1 tablespoon oregano
2 tablespoons cumin
1 tablespoon mustard
3 tablespoons onion flakes
1 tablespoon rosemary
2 tablespoons seaweed flakes
1 tablespoon thyme
Yield: One and a half cups.
Directions:
Choose fresh spices if available, dry and chop. The spices are best finely chopped or course ground. Mix the dried spices in a large bowl. Store in a shaker bottle. Refrigerate for longer shelf life.
Variation:
For a spicier mix, add an additional tablespoon of cayenne pepper or a half teaspoon of habanero pepper. You can never add too much parsley.
History:
The Wayƒarer has always enjoyed adding spices when he cooks and on the AT, when he first began making this spice mix, it included black pepper, cayenne pepper, garlic and parsley. That was the original recipe, but it did not take long for him to add more spices to this mix.
Although the Wayƒarer loves fresh onions, and when they are available, he cuts them into his meals, but since becoming part of his spice mix, having fresh onions does not change the spice mix. This is also true with seaweed flakes.
Then, after the AT, those in the first column remained the basic blend for many years, even through to the end of the millennia.
However, about the turn of the millennia, the Wayƒarer began adding other spices to the mix, one at a time and eventually has come include all of those above.
The Wayƒarer′s Spice Mix is a perfect all round table spice mix which can be added to any food, any meal to improve the flavor. It never gets old.

1  
Not only is most foods better to eat uncooked, he will saves on fuel cost, especially when he is backpacking.
2  
Walnuts: A one ounce serving has a total fat content of 18 grams, only two of which are saturated fat(9%). Monounsaturated fat is 2.5 grams and Polyunsaturated fat is 13.3 grams. Protein 4 grams(9%). Sugar level is low at 0.7 grams and sodium is almost nonexistent at .6 mg. Calcium 27.4 mg(3%). Magnesium 44.2 mg(11%). Potassium 123 mg(4%). Copper .4 mg (22%). Pecans come in a very close second.

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