Leadership through Cooking Dr. David L Carsten, Assistant Scoutmaster, Cascade Pacific Council, Boy Scouts of America
References and Agknowledgements Fieldbook, BSA, 1976, 1983 Jamboree Menu, Bill Hillcourt, 1971 Buttes Area Council Camp Menu, 1968 Camp Cibola Camp Menu Jamboree Menu, Bill Hillcourt, 1953 Theodore Roosevelt Council Camp Menu, 1969 Buttes Area Council, Glacial Trails Camp Menu, 1968 Camp Cookery for Small Groups, BSA, 1985 Dutch Oven Cooking, John Ragsdale, 1985 Handbook for Boys, BSA, 1948 Handbook for Patrol Leaders, BSA, 1959 The first edition was written by Dr. David Carsten with the help of Scouting materials and the layout assistance of fellow scouter Frank Ward in 1986. This menu and instructions were used for the weeklong leadership training courses for Blue Mountain Council and Fort Simcoe Council in 1987 and 1988.
I. Planning Successful Scouting depends on proper planning. Successful meals depend on proper planning, particularly when cooked outdoors. Outdoor food cooked on a fire or in a dutch over can be a gourmet delight or unfit for consumption dependent on following guidelines and paying attention to a few details. The quality is determined by the plan and its execution. Balance is essential, especially if your menu is more than two days. The amount necessary for Scouts will vary with their age and growth. The following is a menu planning guide: Protein: Two eggs or four ounces of fish, meat, legumes, or beans per meal is a base amount. The amount may need to be higher with increased activity or active growth. Protein is also a good source of sustained energy when hiking or when involved in high energy activity. Dried meat such as jerky is a great protein source that is lightweight. Canned meat can work as well but may be heavy. Certain dry sausage can be used but be careful of contamination and spoilage. Vegetables: Green leafy or other colorful vegetables are important sources of fiber, minerals, vitamins, and other essentials nutrients. A fist full of this important food 2 or 3 times a day is invaluable. More is good, it is hard to eat too much. On a long hike, dehydrated vegetables may be the only practical source, being much lighter and much less perishable. Starches: Potatoes, rice, and noodles are mostly starch, complex sugars. They can fill a stomach. If overcooked they act more like sugar. If cooked carefully, they digest slower and can sustain activity. They can be light weight if dried or dehydrated. Fresh potatoes should never be eaten raw as they contain a toxin that must be cooked out. Sugar and Sweeteners: Sugars are fine in small amounts. Two to three tablespoons of sugar per day can be well tolerated by most people. That would be 25 to 40 grams. The problem is that the total
would be from all sources including drinks, snacks, and anything else that has sugar added. That is much less than most people consume. Alternates like fructose, agave, maple syrup, or honey are still sugar. Artificial sweeteners can cause problems for some people. Xylitol and other sugar alcohols can be tolerated in modest amounts. Stevia can work also. These substitutes should be included for diabetic Scouts and Scouters. Sugar will not sustain activity very long. It is burned quickly and results in a hunger rebound. Sugar is mostly for fun, not for food. Fruit: Small and fibrous fruit like berries are especially healthy. The skin of most fruit, with a few exceptions, contains important anti oxidants and vitamins. Dried berries can be ideal for hiking. Fruit juice is often little more than sweet water with flavor. Spices: Properly used spices make food interesting, enhance the flavor, and contain important anti-oxidants. When cooking for a group, make sure that moderation is the rule. You can usually add more but you can t take it away once it has been added. Younger Scouts may not like spicy food that older Scouts or Scouters like. Oils: Oils are often needed in outdoor cooking, especially for frying. Gas or wood fires can be very hot. Be sure the oil will tolerate high temperatures so it doesn t scorch. If the temperature is too hot, the oil will smoke, burn, and smell bad. Oils tend to go rancid, spoil, when they get old or are poorly stored. If oil in the bottle smells bad, it is bad. Grains, Granola, and Bars: Oats have long been a staple of outdoor eating. Many breakfast menus, cereal bars, and granolas are based on oats. They can provide fiber, complex carbohydrates, and even some protein. Many packaged products have a lot of added sugar. Many have added fat which makes them calorie dense. High calories can be good for backpacking but not good for waistlines. Use them appropriately. Also, many oat products have wheat contamination so be aware when there are gluten sensitive people in your group.
Nuts and other seeds: Nuts and seeds are packed with nutrients that can build a plant. They have fats, carbohydrates, and proteins that we can eat. Be very careful using peanuts or peanut products because many people have deadly allergies. Allergies to tree nuts are common as well. Milk: Fresh milk is difficult to use except for short term site camping with refrigeration or ice chests. Butter and cheese are less perishable but may spoil quicker in hot climates. Sterile packs of coconut milk, soy milk, or other substitutes can be stable in hot weather if unopened. They are helpful for people with sensitivities or allergies to milk. Be aware that not all substitutes work in recipes that require cow s milk. Outdoor cooking usually works best in groups of four to ten. If the group is larger, divide into two groups and assign an additional head cook and assistant cook. The meals in this booklet are proportioned to feed ten with average servings. It may be necessary to adjust depending on appetites of your Scouts or Scouters. When planning your menu, don t forget in between meal snacks. A shopping list should be developed by determining individual quantities of items for each meal. Be certain that all ingredients are included. It is very difficult to cook French toast without shortening or oil. Do not duplicate items already listed. After the food list, include any non food items such as aluminum foil, paper plates, or any other items that may not be in your patrol box. Check the patrol box just in case an item has been used up. Timing is essential to a proper meal. All food should be ready and served at peak quality. That requires a properly planned schedule. With experience, it is easy. The first few menus have cooking schedules.
II. Definitions About an inexact measurement, it does not need to be exact Add shortening as needed if food is starting to stick to a cook pan, add more cooking oil or shortening Add water as needed when the liquid has evaporated and the food needs to cook in liquid, add more Baste when poultry is being roasted or baked, butter, barbecue sauce, or pan drippings are spooned over the food to prevent it from drying out Boil large bubbles will be breaking out over the surface of the liquid. This requires a bed of medium or hot coals. You may recognize this by the sound. Brown usually requires a bed of hot coals, a golden brown color is desirable. On meat or chicken, this seals the moisture within. For baked goods, it is desirable for appearance and can be for outer texture. Butter Whenever butter is called for, coconut oil or other oils can be substituted. Margarine may contain unhealthy fats called trans fats. Diced this means cutting up into small pieces, usually 1/4 inch (6 mm) or smaller. Minced this means cutting up into the smallest possible pieces, smaller than diced. Chopped this means cutting up into pieces up to 1/2 inch (12 mm) Large Chopped this means cutting up into pieces larger than 1/2 inch. Medium size carrots 6 to 7 carrots would weigh about one pound or half a kilogram. Medium size potatoes 2 to 3 potatoes would weigh about one pound or half a kilogram. Medium size onion 8 ounces, 1/2 kilogram, 1 cup chopped, or 240 ml chopped. Small onion less than 1.5 inches, less than 40 mm, about seven in one pound or 1/2 kilogram.
Rolling boil This requires a bed of hot coals. Large bubbles constantly break the entire surface of the water. There is a distinct sound to a rolling boil. Shortening can be various canned shortening, cooking oil, butter, or margarine. Canned cooking shortening is less likely to burn than butter but may contain trans fats. Canned shortening is less likely to spoil without refrigeration. Simmer This needs a bed of slow burning coals. Small bubbles are constantly breaking the surface at a slower pace than a boil. The sound is distinctive. III. Measurements Approximate Butter measurements: 4 sticks = 1 pound = 1/2 kg = 2 cups = 500 ml Approximate slices per loaf of Bread : 1/2 kg = 19 slices 1 pound loaf = 17 slices 1.5 pound loaf = 23 slices
Liquid or Volume Measures (approximate) 1 teaspoon 1/3 tablespoon 5 ml 1 tablespoon 1/2 fluid ounce 3 teaspoons 15 ml 15 cc 2 tablespoons 1 fluid ounce 1/8 cup, 6 teaspoons 30 ml, 30 cc 1/4 cup 2 fluid ounces 4 tablespoons 59 ml 1/3 cup 2 2/3 fluid ounces 5 tablespoons & 1 teaspoon 79 ml 1/2 cup 4 fluid ounces 8 tablespoons 118 ml 2/3 cup 5 1/3 fluid ounces 10 tablespoons & 2 teaspoons 158 ml 3/4 cup 6 fluid ounces 12 tablespoons 177 ml 7/8 cup 7 fluid ounces 14 tablespoons 207 ml 1 cup 8 fluid ounces/ 1/2 pint 16 tablespoons 237 ml 2 cups 16 fluid ounces/ 1 pint 32 tablespoons 473 ml 4 cups 32 fluid ounces 1 quart 946 ml 1 pint 16 fluid ounces/ 1 pint 32 tablespoons 473 ml 2 pints 32 fluid ounces 1 quart 946 ml 0.946 liters 8 pints 1 gallon/ 128 fluid ounces 4 quarts 3785 ml 3.78 liters 4 quarts 1 gallon/128 fluid ounces 1 gallon 3785 ml 3.78 liters 1 liter 1.057 quarts 1000 ml 1 gallon 4 quarts 128 fluid ounces 3785 ml 3.78 liters Dry Or Weight Measurements (approximate) 1 ounce 30 grams (28.35 g) 2 ounces 55 grams 3 ounces 85 grams 4 ounces 1/4 pound 125 grams 8 ounces 1/2 pound 240 grams 12 ounces 3/4 pound 375 grams 16 ounces 1 pound 454 grams 32 ounces 2 pounds 907 grams 1/4 pound 4 ounces 125 grams 1/2 pound 8 ounces 240 grams 3/4 pound 12 ounces 375 grams 1 pound 16 ounces 454 grams 2 pounds 32 ounces 907 grams 1 kilogram 2.2 pounds/ 35.2 ounces 1000 gram
IV. Cooking Fires A proper fire is the second-most important factor to the success of an outdoor meal after planning. Even heat provided by a bed of coals or a gas flame is always needed, regardless of what is being cooked. Wood flames or gas turned up to high do not provide sustained heat and are appropriate only for boiling water quickly or for use with a reflector oven. Sustained heat is required. When wood is used, the fire needs to be divided into two areas. One to produce coals and heat dishwater. An adjacent area should be used for cooking, coals being pulled in as necessary to maintain even heat. This set up allows for a good supply of coals, good heat regulation, less chance that food will be spilled or burnt, and the opportunity to heat dishwater while food is being cooked. Charcoal is a convenient heat source with some definite advantages over wood. It produces uniform, sustained heat with little or no flame, become hotter by fanning or grouping coals, and become cooler by sprinkling with water or moving coals apart. Charcoal should be lit with a charcoal starter. Do not use lighter fluid. When charcoal is used, never place the pot directly on the briquets. A pot must be at least on quarter inch above the briquets to avoid breaking them down and thereby reducing heat production. Concentrate the coals. Two layers of briquets is much hotter than one. Do not let ashes accumulate, since this will smother the coals.
V. Dutch Oven Cooking The dutch oven is a superior tool for cooking meals in the outdoors. Many Scouters feel that it is indispensable. Nearly anything that can be cooked in an oven at home can be cooked in a dutch oven. Dutch ovens are either cast iron or aluminum, commonly range from ten to sixteen inches, and have either flanged or domed lids. Iron or aluminum both work, but aluminum heats somewhat more evenly. Unfortunately, aluminum can melt if the contents dry out and the fire is very hot. Both aluminum and iron will dissolve with acidity and heat, a small but potentially significant amount. Cast iron will not melt. Not only that, but if the food burns, flip it upside down and the food can be burned out with a hot fire. A twelve inch lid is appropriate for a group
of eight to ten people. A flanged lid is necessary to hold coals on top, being especially important for baked items like corn bread or brownies. Cast iron dutch ovens need to be conditioned when new or after washing. This is done by coating the interior with oil or shortening and melting it on low heat. Discard the excess oil or shortening. Coat the inside of the oven heavily with shortening if it is to be stored longterm. The dutch oven is heated by placing coals on the bottom and top of the oven. Depending upon the dish, the heat source can be mostly bottom, mostly top, or evenly split. Sixty briquets or an equivalent amount of coals, evenly divided top and bottom, will heat a twelve inch
dutch oven to 450 o F (290 o C) within 12 to 15 minutes. The temperature can be maintained for 30 minutes with twelve coals on the bottom and nine coals on the top. Cold or rainy weather will necessitate a wind break to maintain heat. Be sure to use tongs to handle hot coals. Leave at least 1/4 inch airspace between the coals and the bottom of the oven. The illustration is a guide to adjust or maintain the temperature of the dutch oven. VI. The Job of the Cook Cooking is performed by a team, a head cook and an assistant cook. The job is to prepare and serve the meal on time. The head cook is in charge. A third person must prepare the fire and supply coals. The rest of the group helps by considering the kitchen area as restricted during meal preparation. The cooks must follow these basic rules: 1. Keep clean. Start clean and stay clean. Keep soap, a wash basin, and paper towels nearby. 2. Keep the kitchen area clean. Messes are created, they usually can be avoided. 3. Only the head cook seasons the food. This reduces the chance of double seasoning and uneaten food. 4. Read and follow instructions. Read instructions at least twice before starting. Divide the duties. Both cooks should stay busy to be on time. 5. The head cook is in charge. The head cook is responsible for instructing the assistant cook regarding what to do. 6. Cooks can help with the clean up job. Use as few dishes as possible, soap the outside of cooking pots, put water in cooking pots when empty, scrape pots as clean as possible, and don t make a mess in the cooking area. Wrapping the outside of pots with aluminum foil will reduce or eliminate the need to scour soot off the pots. This can be left in place for the duration of camp if it is
not torn. Also, the cooks should heat the dishwater on the hot coal generating fire. 7. Leave a clean camp. All dishes will be clean before the patrol leaves the campsite. All garbage will be burned or placed in a garbage bag for disposal. VII. Sanitation A Scout is clean is one of the laws that Scouts live by. An outdoor camping situation does not change this. Staying clean in the outdoors is not only important in maintaining the appearance of wild places, it is important for health reasons. Dirty dishes and garbage in the camp are dangerous and will not be tolerated. All dishes must be cleaned after a meal. The dish washing procedure follows: 1. Pour hot water into three washing tubs. The first needs detergent, the second is for rinsing, and the third has sterilization tablets. Follow the instructions for the detergent and tablets. 2. Scrape all the food from the dishes to be cleaned. Use a rubber scraper, scraping into the garbage. The dishes should be free of debris. 3. Wash the dishes with a dish-mop in the first tub. Wash thoroughly to remove all grease. Transfer the dish or utensil with a hot pot tong. 4. Rinse the dishes in the second tub. It should be very hot. 5. Sanitize the dishes in the third tub, leaving them immersed for at least a minute. 6. Dry the dishes by placing them in a nylon mesh bag. They should dry in a few minutes if they are hot. Dry them suspended, away from the ground and traffic to avoid dust. When they are dry, put them away. Wash plates and utensils first, pots last. The pots may need scouring to remove burnt on food. Pots that do not fit the tubs must be cleaned by pouring wash, rinse, and sanitizing water into them. Return the water to the tubs. Waste water must be discarded away from the
campsite, in a designated dump site if there is one. Definitely do not pour waste water on a trail or near tents. Garbage must be dealt with quickly and efficiently. Burnable packing material can be burned in a fire. Metal cannot and should not be burned. No metal should ever be left in a fire pit. The following pages have a menu for a week of a leadership training camp. Each menu builds on prior menus. The difficulty rises gradually. Each menu is for a patrol of ten.
Variations: Vegetarian Replace the egg with tofu, 4 ounces per person, cut into 1/4 inch blocks, fried in oil with pepper and salt, until hot. Replace the butter with peanut butter, almond butter, or no butter Consider frying onions to eat with the tofu. Notes:
Variations: Vegetarian Replace the beef with tempeh (from soy) or seitan (wheat gluten). The cow s milk can be replaced with various substitutes. An advantage in the milk substitutes is that if they are sterile packed, they need no refrigeration until after they are opened. Notes:
Variations: vegetarian Substitute vegetarian burgers of same weight, consider using lentil soup instead of beef soup, replace butter with coconut oil, replace cow s milk with your favored substitute. Gluten free Scouts would need a GF cake mix. Notes:
Variations: Pancakes can be made without eggs. Use a high protein dry cereal in that case. Consider a milk substitute with soy for higher protein. If gluten free, use gluten free pancake mix. A recipe for gluten free pancakes can be found at the end of the menu section. Coconut butter or a nut butter can be used instead of dairy butter. Notes:
Variations: There are many cheese substitutes. Cashew cheese is often the most palatable. Vegetarian mayonnaise is available at many stores. Lentil stew is a good substitute for beef stew and would require long simmering. Notes:
Variations: A recipe for vegan french toast is at the end of this section. Notes: