Breakfast: Porridge

1 porridge:

I mixed those ingredients into single use packages:

Ingredients (g):

• dried mulberries: 5.6
• dried cranberries: 3.6
• shredded coconut: 5.5
• Linseed powder: 1.9
• Dried goji berries: 3.5
• Linseed (88%) + sea-buckhorn (12%) powder: 3.7
• Chia seeds: 7.8
• Porridge mix: oat, corn, rice, millet: 54.2
• Lactose-free semi-skimmed milk powder: 14.2
• Cinnamon powder: 0.4
• SUM: 100

Nutrition:

• Energy: 1676 kJ
• Fat: 12.9 g
• of which saturates: 5.5 g
• Carb: 51.4 g
• of which sugars: 14.0 g
• Protein: 15.4 g
• Fibre: 9.5 g

The ration nutrition is computed by summing the nutrition of every ingredients. I added chocolate pieces in an other bag as topping:

1 porridge topping:

Ingredients (g):

• 1 white chocolate square: 5.2
• 1 dark chocolate square: 5.2
• SUM: 10.4

Nutrition:

• Energy: 238 kJ
• Fat: 3.5 g
• of which saturates: 2.1 g
• Carb: 5.3 g
• of which sugars: 5.1 g
• Protein: 0.7 g
• Fibre: 0 g

Snack

Pasteli Bars

I cooked those ingredients into bars:

1 pasteli bar:

Ingredients (g):

• Linseed (88%) + sea-buckhorn (12%) powder: 1
• Almond flour: 1
• Honey: 10
• Raw sesame seeds (not roasted): 10
• Tahini: 6
• SUM: 28

Nutrition:

• Energy: 593 kJ
• Fat: 9.4 g
• of which saturates: 1.4 g
• Carb: 9.7 g
• of which sugars: 8.5 g
• Protein: 3.8 g
• Fibre: 1.6 g

Energy Balls

I mixed those ingredients into balls:

1 energy ball:

Ingredients (g):

• Honey: 9.3
• Pitted dates paste: 10.5
• shredded coconut: 0.8
• Dark chocolate pieces: 2.6
• White chocolate pieces: 2.6
• Dried goji berries: 1.2
• Porridge mix (oat, corn, rice, millet): 8.6
• dried cranberries: 2.5
• Linseed (88%) + sea-buckhorn (12%) powder: 1.8
• Almond flour: 0.9
• Tahini: 4.3
• Orange blossum water: 1.2
• SUM: 46.2

Nutrition:

• Energy: 758 kJ
• Fat: 6.4 g
• of which saturates: 2.2 g
• Carb: 26.5 g
• of which sugars: 20.3 g
• Protein: 3.6 g
• Fibre: 1.9 g

Candies

Mixing them together to rationalise:

Dinner

Mashed Potatoes

I mixed those ingredients into single use packages:

1 mashed potatoes:

Ingredients (g):

• Lactose-free semi-skimmed milk powder: 33.51
• Mashed potatoes: 33.71
• Hamppurouhe: 2.06
• Green lentils: 20.98
• Red lentils: 30.19
• Dried shredded mushrooms: 3.49
• Dried shiitake mushrooms: 5.32
• Dried tomatoes: 15.34
• Dried soja pieces: 10.68
• Ginger powder: 0.41
• Curry powder: 1.27
• Zaatar: 1.54
• Cardamom powder: 0.23
• SUM: 158.73

Nutrition:

• Energy: 2244 kJ
• Fat: 7.6 g
• of which saturates: 4.2 g
• Carb: 82.5 g
• of which sugars: 22.1 g
• Protein: 38.4 g
• Fibre: 13.5 g

Couscous

I mixed those ingredients into single use packages:

1 couscous:

Ingredients (g):

• Hamppurouhe: 3.83
• Green lentils: 6.97
• Red lentils: 4.40
• Dried shredded mushrooms: 2.53
• Dried shiitake mushrooms: 3.20
• Dried tomatoes: 8.79
• Dried soja pieces: 30.20
• Ginger powder: 0.53
• Curry powder: 1.03
• Zaatar: 2.46
• Cardamom powder: 0.19
• Dried apricots: 24.33
• Dried sultanas: 14.37
• Couscous: 58.13
• Sliced almonds: 5.47
• SUM: 166.43

Nutrition:

• Energy: 2195 kJ
• Fat: 5.3 g
• of which saturates: 0.6 g
• Carb: 81.8 g
• of which sugars: 27.5 g
• Protein: 36.2 g
• Fibre: 17.3 g

Packaging

Everything is rationalised:

I packed everything - 4337 g - and sent it to myself somewhere along the expedition.