PCT Food List Nutritional Values
Please note list may not be complete.
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PCT Recipes
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Meals
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BLT
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Bacon bites
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30min soak
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Dehydrated tomato
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Pita/tortilla
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Mayo & mustard packets
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Soup
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Instant soup mix: creamy, tomato, gravy
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5min soak
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Cold Salad
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Dehydrated vegs: tomatoes, peas, onion, broccoli, zucchini, carrots, celery, bell peppers
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1hr soak
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Walnuts
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Sauce: Creamy Ranch dressing mix, gravy mix, onion soup mix
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Mashers
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Dehydrated: potatoes, sweet potatoes, cauliflower, garbonzo beans, powdered kale, black beans, tomatoes, squash
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1:2 potato:water
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Bacon bites
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5min soak
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Texture: crushed Frito’s, cheese crackers, chow mein noodles
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Dehydrated vegs: onion, peas, tomatoes
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Protein: salmon, tuna, SPAM
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Mac ‘n Peazy
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Dehydrated: macaroni, peas, broccoli
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1:1 mac:water
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Macaroni cheese packet
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1hr soak
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Protein: salmon, tuna, SPAM
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Texture: walnuts, sunflower seeds
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Couscous
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1/2 c couscous
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30mL olive oil
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1 tbsp crushed almonds
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1c water
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2 tbsp sunflower seeds
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1hr soak
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28g raisins
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2 tbsp chopped dried tomato
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1 tbsp minced onion
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1 tsp parsley
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1 tsp garlic
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1 tsp chives
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1/2 tsp curry powder
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Butternut Squash curry with peanut sauce
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Lentil dal with spinach
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Dehydrated Ingredients
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bell pepper, eggplant, squash, sweet potato, spicy peppers, peas, onions, cauliflower, tomatoes, carrots, potatoes, zucchini, garbonzo beans, black beans, kale, tomatoes, broccoli, celery
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Breaky
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Cereal
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Cereal: grape nuts, cracklin’ oat bran, granola
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5min soak
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Additions: cinnamon
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Additions: raisins, craisins, dates
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Additions: walnuts, pecans, almonds
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Milk powder
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Dessert
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Pudding
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Instant pudding mix: 1serving/28g choc, lemon, butterscotch
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5min soak
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Additions: 1/4c chocolate chips, 1/4c coconut flakes, 1/8c chia/flax mix, 1/4c marshmallows, 1/4c graham crackers, 1/4c dessert crackers
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1.5 c water
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Additions: 1/4c walnuts, 1/4c pecans, 1/4c almonds
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Powdered milk
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Seven Summit Bars
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1/4c (1/2 stick) butter, melted in 9X13″ pyrex
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350°F, 20min
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Layer into pan:
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2×3″ bars, freeze until use
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1c (1/2 pkg) graham crackers, crushed
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1c shredded coconut
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2c chocolate chips
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14oz sweetended condensed milk
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3/4c rolled oats
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1c chopped walnuts, press into mix while hot from oven
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Fruit Leather
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Tropical
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6 bananas
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1 orange
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Strawberry
Cream Cheese
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4c strawberries
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1/2c silvered almonds
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8oz cream cheese
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Piña Colada
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2c pineapple chunks
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*needs extra
drying time
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1c coconut
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Orange Julius
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1 1/2c applesauce
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1 apple
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2tsp orange powder
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2 tsp vanilla
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Strawberry Daquiri
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4c strawberries
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1/2 lime
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2tsp honey
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Sweet Tomato
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2c cherry tomatoes
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2 wedges lemon
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2 tbsp honey
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Peanut Butter & Nila
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8oz vanilla/banana yoghurt
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2 bananas
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1/2c peanuts
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2tbsp honey
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Snacks
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Dehydrated Fruits
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pears, apples, bananas, grapes, strawberries, lemons, blueberries, raspberries, prunes, apricots, figs, pineapples, oranges, cherry tomatoes
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Jerky
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Fruit Leather
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PCT Food Notes
Elizabeth Erickson 