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​Nutrition INFO


​Drinks

​he creamers mention below are snickers coffeemate, cinnabon international delight

Kevita Drink

Coffee w/ Cinnabon

​Nutrition
Serving size 16 fl oz 

  • 40 calories
  • 100 mg sodium
  • 12 grams of carbohydrate
  • 8 grams of sugar​
​Nutrition
Serving size 1 tbsp 

  • 35 calories
  • 1.5 grams of fat
  • .5 grams of saturated fat
  • 10 mg sodium
  • 5 grams of carbohydrate
  • 5 grams of sugar

coffee w/ snickers

Orange Juice

​Nutrition
Serving size 1 tbsp 

  • 35 calories
  • 1.5 grams of fat
  • .5 grams of saturated fat
  • 10 mg sodium
  • 5 grams of carbohydrate
  • 5 grams of sugar​
Nutrition
Serving size 8 fl oz 

  • 110 calories
  • 26 grams of carbohydrate
  • 23 grams of sugar​
  • 2 grams of protein
  • 20 mg of calcium 2%
  • vitamin c 90%
  • nacin 2%
  • folate 10%
  • potassium 10%
  • thiamin 8%
  • vitamin b6 4%
  • magnesium 6%

Nestle Chocolate

Almond Milk

Nutrition
Serving size 2 tbsp

  • 50 calories
  • 40 grams of sodium
  • 12 grams of carbohydrates
  • 11 grams of sugar​
  • 1 grams of protein
  • 4 mg iron  20%
  • 100 mg potassium 2%
  • 15 mg vitamin c 15%
  • 3 mg nacin 15%
  • 53 mcg biotin 170%
  • .8 mg zinc 6%
  • .8 mg thiamin 60%
  • .3 mg copper 30%
  • .3 mg magnesium 10%
Nutrition
Serving size 1 cup

  • 30 calories
  • 2.5 grams of fat
  • .5 grams of polyunsaturated fat
  • 1.5 grams of monounsaturated fat
  • 170 grams of sodium
  • 1 grams of carbohydrates
  • 1 gram of dietary fiber
  • 0 grams of sugar​
  • 1 grams of protein
  • vitamin a 10%
  • vitamin d 25%
  • calcium 45%
  • iron  4%
  • 160 mg potassium 5%​

​

​Vegetables

Tomatoes

Baby Carrots

​​ Nutrition
Serving size 1 cup 

  •  26.8 calories
  • .3 grams of fat
  • 1 mg sodium
  • 5.8 grams of carbohydrate
  • 1.8 grams of dietary fiber
  • 3.9 grams of sugar
  • 1.3 grams of protein
  • 1241 IU of vitamin a
  • 18.9 mg vitamin c
  • .8 mg vitamin e
  • .1 mg thiamin
  • .1 mg vitamin b6
  • 22.3 mcg folate
  • .1 mg vitamin pantothenic acid
  • 10 mg choline
  • .1 mg betaine
  • 14.9 mg calcium
  • .4 mg iron
  • 16.4 mg magnesium
  • 35.8 mg phosphorus
  • 35.3 mg of potassium
  • 7.5 mg sodium
  • .3 mg of zinc
  • .1 mg copper 
  • .2 mg manganese
  • 3.4 mcg fluoride
​​Nutrition
Serving size 1 cup 

  • 52.2 calories
  • 88.3 mg sodium
  • 12.3 grams of carbohydrate
  • 3.6 grams of dietary fiber
  • 6.1 grams of sugar
  • 1.2 grams of protein
  • 21383 IU vitamin a
  • 7.6 mg vitamin c
  • .8 mg of vitamin e
  • 16.9 mcg of vitamin k
  • .1 mg thiamin
  • .1 mg riboflavin
  • 1.3 mg niacin
  • .2 mg vitamin b6
  • 24.3 mcg folate
  • .3 mg vitamin pantothenic acid
  • 11.3 mg choline
  • .5 mg betaine
  • 42.2mg calcium
  • .4 mg iron
  • 15.4 mg magnesium
  • 44.8 mg phosphorus
  • 410 mg of potassium
  • .3 mg of zinc
  • .1 mg copper 
  • .2 mg manganese
  • .1 mcg selenium
  • 4.1 mcg fluoride

Green Beans

sweet peas

​ ​​​Nutrition
Serving size 1/2 cup 
  • 20 calories
  • 270  mg sodium
  • 5 grams of carbohydrate
  • 2 grams of dietary fiber
  • 1 grams of sugar
  • 1 grams of protein
  • 1 mg of iron
  • 6 mg calcium
  • 105 mg of potassium
​Nutrition
Serving size 1/2 cup 
  • 50 calories
  • .5 grams of Fat
  • 290  mg sodium
  • 11 grams of carbohydrate
  • 3 grams of dietary fiber
  • 4 grams of sugar
  • 4 grams of protein
  • vitamin a 6%
  • calcium 2%
  • vitamin c 10%
  • iron 6%​

​Rotel diced tomatoes

Cilantro Salsa

Nutrition
Serving size 1/2 cup 
  • 25 calories
  • 0 grams of Fat
  • 380  mg sodium
  • 220 mg potassium
  • 5 grams of carbohydrate
  • 1 grams of dietary fiber
  • 3 grams of sugar
  • 1 gram of protein
  • vitamin a 6%
  • calcium 2%
  • vitamin c 10%
  • iron 2%​
​Nutrition
Serving size 2 tbsp 
  • 5 calories
  • 0 grams of Fat
  • 120  mg sodium
  • 1 grams of carbohydrate
  • 1 grams of sugar​

Broccoli

​Nutrition
Serving size 2 tbsp ​

Asparagus

​Nutrition
Serving size 2 tbsp ​

Starches

potatoes

Whole Grain Oats

​​Nutrition
A 100-gram (g) or 3.5- ounce serving is a whole medium size potato.
​This much white potato, baked with skin, contains:
  • 188 calories
  • 0.30 grams of fat
  • 0 grams of cholesterol
  • 42.16 grams of carbohydrate
  • 4.2 grams of dietary fiber
  • 2.20 grams of protein
  • 20 milligrams (mg) of calcium
  • 1.28 mg of iron
  • 54 mg of magnesium
  • 125 mg of phosphorus
  • 1088 mg of potassium
  • 25.2 mg of vitamin C
  • .422 mg of vitamin B6
  • 76 micrograms (mcg) of folate
​Nutrition
Servings size 1/2 cup uncooked
  • 150 calories
  • 2.5 grams of fat
  • 0 grams of cholesterol
  • 27 grams of carbohydrate
  • 4 grams of dietary fiber
  • 2 grams of soluble fiber
  • 2 grams of insoluble fiber
  • 5 grams of protein
  • 21 milligrams (mg) of calcium
  • 2 mg of iron
  • 1088 mg of potassium

Refried beans

Yellow Rice

Nutrition
Servings size 1/2 cup uncooked
  • 160 calories
  • 4.5 grams of fat
  • 1.5 saturated fat
  • 10 grams of cholesterol
  • 540 sodium
  • 21 grams of carbohydrate
  • 5 grams of dietary fiber
  • 1 gram of sugar
  • 9 grams of protein
  • 48 mcg calcium
  • 2 mg of iron
  • 456 mg of potassium
​Nutrition
Servings size 1/3 cup uncooked
  • 250 calories
  • 6 grams of fat
  • 1 saturated fat
  • 750 sodium
  • 44 grams of carbohydrate
  • 1 gram of dietary fiber
  • 1 gram of sugar
  • 4 grams of protein
  • 18 mg calcium
  • 2 mg of iron
  • 80 mg of potassium
  • .2 mg thiamin
  • 2mg niacin 
  • 137 mcg folate 

Kings hawaiian Rolls

Rice Cakes

​Nutrition
Servings size 1 roll
  • 90 calories
  • 2 grams of fat
  • 1 saturated fat
  • 15 mg cholesterol
  • 80 sodium
  • 16 grams of carbohydrate
  • 0 gram of dietary fiber
  • 5 grams of sugar
  • 3 grams of protein
  • .1 mcg vitamin d
  • .8 mg of iron
  • 40 mg of potassium
​Nutrition
Servings size 1 slice
  • 20 calories
  • 15 sodium
  • 4 grams of carbohydrate
  • 1 gram of dietary fiber
  • 0 grams of sugar
  • 1 grams of protein​

Corn Tostadas

​Goya Refried beans

Nutrition
Servings size 2 tostadas
  • 120 calories
  • 6 grams of fat
  • 2 saturated fat
  • 3 grams of polyunsaturated
  • 1 gram of monounsaturated
  • 130 sodium
  • 16 grams of carbohydrate
  • 1 gram of dietary fiber
  • 2 grams of protein​
​​Nutrition
Servings size 1/2 cup
  • 140 calories
  • 1.5 grams of fat
  • 510 sodium
  • 24 grams of carbohydrate
  • 6 gram of dietary fiber
  • 1 gram of sugar
  • 8 grams of protein​
  • 48 mg calcium 4%
  • 2 mg iron 10%
  • 539 mg potassium 10%

Whole Grain Tortillas

Corn Tortilla chips

Nutrition
Servings size 1 tortilla
  • 170 calories
  • 4.5 grams of fat
  • 1.5 saturated fat
  • 2 grams of polyunsaturated
  • 1 gram of monounsaturated
  • 310 sodium
  • 27 grams of carbohydrate
  • 4 gram of dietary fiber
  • 1 gram of sugar
  • 6 grams of protein​
  • 26 mg calcium 2%
  • 94 mg potassium 2%
Nutrition
Servings size 14 chips
  • 140 calories
  • 7 grams of fat
  • .5 saturated fat
  • 1 grams of polyunsaturated
  • 5 gram of monounsaturated
  • 65 sodium
  • 19 grams of carbohydrate
  • 3 gram of dietary fiber
  • 0 grams of sugar
  • 2 grams of protein​
  • calcium 4%
  • iron 2%

Corn tortillas

Pinto Beans

​Nutrition
Servings size 2 tortillas 
  • 100 calories
  • 1 grams of fat
  • 15 sodium
  • 19 grams of carbohydrate
  • 1 gram of dietary fiber
  • 1 grams of sugar
  • 2 grams of protein​
  • 24 mg calcium 2%
  • 52 mg potassium 2%
​Nutrition
Servings size 1/4 cup
  • 80 calories
  • 1 grams of fat
  • 1 gram of polyunsaturated fat
  • 10 sodium
  • 21 grams of carbohydrate
  • 12 gram of dietary fiber
  • 1 grams of sugar
  • 7 grams of protein​
  • iron 15%

Organic Good Seed Bread

Nutrition
Servings size 1 slice
  • 140 calories
  • 3 grams of fat
  • 170 sodium
  • 25 grams of carbohydrate
  • 4 gram of dietary fiber
  • 5 grams of sugar
  • 5 grams of protein​
  • calcium 2%
  • thiamin 10%
  • niacin 6%
  • B6 vitamin 4%
  • manganese 35%
  • phosphorus 10%
  • patothenic acid 4%
  • iron 8%
  • riboflavin 4%
  • folic acid 4%
  • zinc 6%
  • copper 8%
  • selenium 20%
  • 115 mg potassium 2%

Fruits

Bananas

Peaches

​​​​​Nutrition
Serving size 1/2 cup 

  •  105 calories
  • .4 grams of fat
  • .1 grams of saturated fat
  • 1 mg sodium
  • 27 grams of carbohydrate
  • 3.1 grams of dietary fiber
  • 14 grams of sugar
  • 1.3 grams of protein
  • 21 milligrams (mg) of calcium
  • .5 mg of vitamin b
  • .3 mcg vitamin c
  • magnesium
  • iron
  • 422 mg of potassium
​Nutrition
Serving size 1/2 cup 

  • 70 calories
  • 10 mg sodium
  • 18 grams of carbohydrate
  • 1 grams of dietary fiber
  • 16 grams of sugar
  • 1 grams of protein
  • 21 milligrams (mg) of calcium
  • 5 mg of vitamin c
  • 8 mcg vitamin a
  • 2 mg calcium
  • 81 mg of potassium


Snackes

Lay's Classic ​

Short Cake

Nutrition
Serving size 15 chips 

  • 160 calories
  • 10 grams of fat
  • 1.5 grams saturated fat
  • 170 mg sodium
  • 350 mg of potassium
  • 15 grams of carbohydrate
  • 1 grams of dietary fiber
  • 1 grams of sugar
  • 2 grams of protein
  • vitamin e 6%
  • niacin 6%
  • magnesium 4%
  • vitamin c 10%
  • iron 2%
  • thiamin 4%
  • vitamin b6 10% 
  • zinc 2%​
​Nutrition
Serving size 1 shell

  • 60 calories
  • 0 grams of fat
  • 10 mg cholesterol
  • 95 mg sodium
  • 14 grams of carbohydrate
  • 0 grams of dietary fiber
  • 8 grams of sugar
  • 1 gram of protein​

Baba-Ganush

Dry Roasted Peanuts

​Nutrition
Serving size 1 oz

  • 90 calories
  • 9 grams fats
  • 1.5 grams saturated fat
  • 5 mg cholesterol
  • 150 mg sodium
  • 2 grams of carbohydrate
  • 1 grams of sugar
​​​Nutrition
Serving size 39 pieces/ 1 oz

  • 170 calories
  • 14 grams fats
  • 2 grams saturated fat
  • 7 grams of monounsaturated fat
  • 4.5 grams of polyunsaturated fat
  • 0 mg cholesterol
  • 160 mg sodium
  • 200 mg potassium
  • 2 grams of carbohydrate
  • 2 grams of dietary fiber
  • 2 grams of sugar
  • 7 grams of protein

Avocado Dip

​​​Nutrition
Serving size 2 tbsp

  • 50 calories
  • 4.5 grams fats
  • 1 grams saturated fat
  • 0 grams of monounsaturated fat
  • 0 grams of polyunsaturated fat
  • 0 mg cholesterol
  • 110 mg sodium
  • 90 mg potassium
  • 2 grams of carbohydrate
  • 1 grams of dietary fiber
  • 0 grams of sugar
  • 0 grams of protein

Fats

Butter

Olive oil

Nutrition
Serving size 1 tbps

  • 100 calories
  • 11 grams of fats
  • 7 grams saturated fat
  • 30 mg cholesterol
  • 90 mg sodium
  • 90 mcg vitamin a
Nutrition
Serving size 1 tbps

  • 100 calories
  • 14 grams of fats
  • 2 grams saturated fat
  • 1.5 grams polyunsaturated fat
  • 10 grams monounsaturated fat​

Veggie Cheese

​American Sliced Cheese

​Nutrition
Serving size 1/4 cup

  • 80 calories
  • 6 grams of fats
  • .5 grams of saturated fat
  • 2 grams of polyunsaturated fat
  • 4 grams of monounsaturated fat
  • 280 mg sodium
  • 7 grams of carbohydrates
  • 1 gram of dietary fiber
  • calcium 30%
​Nutrition
Serving size 1 slice

  • 70 calories
  • 5 grams of fats
  • 3 grams of saturated fat
  • 15 mg cholesterol 
  • 330 mg sodium
  • 2 grams of carbohydrates
  • 1 gram sugar
  • 4 grams of protein
  • vitamin a 4%
  • calcium 10%

Meats

Ahi Tuna Steaks

​Ground Turkey

​Nutrition
Serving size 1 fillet

  • 120 calories
  • .5 grams of fats
  • 45 mg cholesterol
  • 50 mg sodium
  • 27 grams of protein
  • iron 4%
​Nutrition
Serving size 1 tbps

  • 100 calories
  • 11 grams of fats
  • 7 grams saturated fat
  • 30 mg cholesterol
  • 90 mg sodium
  • 90 mcg vitamin a

Smoked Turkey BReast

​​​Nutrition
Serving size 1 fillet

  • 50 calories
  • 1 gram of fat
  • 20 mg cholesterol
  • 400 mg sodium
  • 9 grams of protein

Food recipes 

Pictures represent the storage size for preparation purposes and the secondary represents meal size. If no container is present each picture may represent either meal size or items used to create a single meal.
Meal #1
​Meal #2
Picture
Picture
​Actual Meal Size
Used to Create an Actual Meal Size

cinnamon Apple Oat meal

Re-fried Beans & Turkey Tacos

Ingredients-
4 cups of Old Fashioned 100% Whole Grain Oats
2 cups of diced or cut up gala apples
​1 tbsp of cinnamon
​international delight cinnabon creamer

Instructions-
Mix ingredients, then add water till oats are thoroughly mixed and covered and refrigerate till morning for extra flavor add 3 table spoons of international delight cinnabon creamer
Ingredients-
​corn tortilla shells raw uncooked
re-fried bean mix (see re-fried bean recipe)
1 package of ground turkey
1 onion
mushrooms
spinach
​seasonings- salt, cayenne, chopped chives, granulated onion, and cilantro
​

Instructions-
Take the ground turkey cook on medium heat with chopped onion, mushrooms and mixed with spices (your choice) and spinach until fully cooked then cover once all is fully cooked and set aside. Then take re-fried beans mix and place in a pan on medium heat with 2 slices of cheese cut in cubes and melt till the cheese is fully melted,


​corn tortillas raw uncooked,
​Meal #3
​Meal #4
Picture
Picture
​Actual Meal Size 
Actual Meal Size

​Re-fried Beans

Ahi Tuna Steak

Ingredients-
​2.5 lbs of pinto beans
2 cloves of garlic
​2 onions
​olive oil
seasonings- salt, cayenne, chopped chives, granulated onion, cilantro, and complete seasoning (from Badia)
​

Instructions-
​2.5 lbs of pinto beans Let is soak over night in warm water (depending upon your pot size will determine how many times you have to boil your soaked pinto beans). Add two garlic cloves peeled and cut into slices the place pinto beans into pot cover with water and boil for about 20 min. Saute onions in olive oil until brown. Check to make sure beans are thoroughly mash-able. Scoop out beans into blender and pour some of the water you boiled the beans in and blend to your desired thickness.
The more water you use the thinner it will blend consistency wise. After blending add kosher salt to tast and the spices of your choice I used cayenne, chopped chives, granulated onion, cilantro, and complete seasoning (from Badia) to the desired tast. Then mix thoroughly and store for later.
Ingredients-
2 ahi steaks
1 package of asparagus
​butter
1 lemon
​seasonings- salt, pepper, lemon pepper

Instructions-
Put the stove on medium heat and place the tuna on a flat pan with melted butter underneath and saute the asparagus with the tuna steak. Sqeeze lemon on top of the steak and flip both sides so as to cook the tuna a little on both this searing in the juices. Add lemon pepper on the asparagus with the tuna steak and cook on low heat till the tuna is cooked to your desire. Remove and enjoy!
​Meal #5
​Meal #6
Picture
Picture
​Actual Meal Size
​Actual Meal Size

BAKED pOTATO & Broccoli

Red Potatoes & Mushrooms w/ Broccoli

​Ingredients-
1 baked potato
cut broccoli heads
butter
olive oil
seasonings- salt, and pepper

Instructions-
For quick bake slice large potato in half and place the bottoms facing down coat the skins with olive oil and season with salt and pepper and microwave for 12 min. (Or bake for 1 hr covered in foil) For broccoli place in a pot with a small amount of water to stem and add butter and let it cook for about 10 minute. Serve and Enjoy!
​Ingredients-
4 baked red potato
cut broccoli heads
butter
olive oil
​shiitake mushrooms.

seasonings- salt, and pepper

Instructions-
For quick bake slice large potato in cut cubes and place the bottoms facing down coat the skins with olive oil and season with salt and pepper and microwave for 12 min. (Or bake for 1 hr covered in foil) For broccoli and mushrooms place in a pot with a small amount of water to stem and add butter and let it cook for about 10 minute. Serve and Enjoy!
Meal #7
Meal #8
Picture
Picture
​​Actual Meal Size
​​Actual Meal Size

Re-fried Beans & flat Bread

Baked Potato w/ Onions and mushrooms

​​Ingredients-
re-fried bean (mix)
cut tomatoes

For Flat Bread-

olive oil
1 cup of flour
water
seasonings- salt

Instructions-
For re-fried bean recipe (see re-fried beans). Add re-fried bean premade mix and add cut tomatoes to the mix. Heat up and medium heat. Add some olive oil and keep warm once desired heat is achieved. For making flat bread pour in a bowl 1 cup of flour and add salt about a 1 tbsp and mix together. Then add warm/hot water and mix till the dough is smooth and lightly floury. Then add olive oil to the dough ball and allow the dough to sit for 10 min. Set the stove to medium high heat and form 8 small dough balls. Flatten with a roller till they become like as thin as a quarter. The place on a flat skillet or cast iron flat plate and cook over heat flipping it ever 20 sec. Until golden brown and light tan color.  Serve and Enjoy!
​Ingredients-
1 baked idaho potato
long ways sliced onions
mushrooms

butter
olive oil
seasonings- salt, and pepper

Instructions-
For quick bake slice large potato in cut cubes and place the bottoms facing down coat the skins with olive oil and season with salt and pepper and microwave for 12 min. (Or bake for 1 hr covered in foil) For onion and mushrooms place in a pot with a small amount of olive oil and saute for a while then add butter and let it cook for about 15 minute or when golden brown. Serve and Enjoy!
Meal #9
Meal #10
Picture
Picture

Breakfast Egg rolls

Turkey Burgers W/Fermented Onions

​​​Ingredients-
3 eggs
mushrooms
tomatoes
onions
cheese (optional)

seasonings- salt, pepper

Instructions-
First take mushrooms, tomatoes cut up into cubes, and the cut up cubes of onions and saute them together. Then scramble the eggs in a bowl and add the eggs into the pan on medium heat adding salt and pepper to taste. And cook till semi firm in texture. Then remove skillet from the stove and off the heat to cool down. While cooling down prep the egg wraps with the prepared eggs and place another pan or use the same pan but you will have to put the eggs in some bowl when you do this. Then add some oil and cook the egg rolls till golden brown.  Serve and Enjoy!
​​​​Ingredients-
ground turkey
white mushrooms
shiitake mushrooms
yellow onions
scallions
onions
olive oil

seasonings- kosher salt, pepper, cayenne pepper, complete seasoning, ground garlic, cilantro, rosemary, and paprika

Instructions-
Mix thoroughly together the ground turkey with white and shiitake mushrooms, chopped yellow and scallion onions, olive oil and seasons. And cook on a flat pan lightly oiled on medium heat. Flip back and forth until both sides are golden brown. Then add to the dish red fermented onions. Serve and Enjoy!
​Meal #11
​Meal #12

Tuna & Falafels Balls

​Falafel Balls & BaBa ganoush w/Ground Turkey

Picture
Picture
​​​Ingredients-
2 lbs chickpeas
2 bundles of 
cilantro
1 bundle of parsley
2 red onions
8 garlic cloves
lemon juice
1 tub of hummus
​can tuna

seasonings- tajin spice

Serving Size: 8 people


Instructions-
Leave 2 lbs or two packets of chickpeas in a bowl of 12 cups of water (use boil water to cover) let it set over night. Then place the chickpeas in a food processor and blend well till its like a chunky paste. Then blend separately the cilantro and parsley with the red onions and garlic until all come together like a thick chunky paste. Then add the chickpeas and the cilantro mix together while adding the lemon juice and tajin spice for flavor. Refrigerate for an hour to let the spices combine well. Then place a skillet or pot on high heat with oil to cover at least half of the formed balls you are going to make out of the chickpea and cilantro mix. Make sure the heat is hot enough because if you put the oil on to low of heat the balls will fall apart. Once your pot or pan is at the right temp place and cook until a nice golden brown. Once all the balls are finished take a plate and dress the place surface with a light dressing all over with hummas then add the can tuna to the plate with the falafel balls. Serve and Enjoy!
COMING SOON!
Meal #13
Meal #14

Baked Potato & Asparagus with Mushrooms

Grilled Cheese and Fries

Picture
Picture
​Ingredients-
1 baked idaho potato
asparagus

mushrooms
olive oil
seasonings- salt, and pepper

Instructions-
For quick bake slice large potato in half and place the bottoms facing down coat the skins with olive oil and season with salt and pepper and microwave for 12 min. (Or bake for 1 hr covered in foil) For asparagus and mushrooms place in a pot with a small amount of olive oil and saute for a about 11 minute. Serve and Enjoy!
​Ingredients-
2 small idaho potatoes
monterey jack cheese

organic good seed bread
butter
seasonings- tajin spice

Instructions-
Cut into small slivers the potatoes and set the pot of oil on high then place the slivers into the pot till they turn golden brown. Season with tajin spice. The take two slices of organic good seed bread and butter both sides lightly. Cut small slivers of monterey jack cheese and place between the two pieces. Cook on medium heat till both sides are golden brown. Serve and Enjoy!
Meal #15
Meal #16

Baked Potatoes and Cheese

Picture
​Ingredients-
2 baked Idaho potato
shredded cheese (cheddar and Monterey Jack)
olive oil
seasonings- salt, and pepper

Instructions-
For quick bake slice large potato in half and place the bottoms facing down coat the skins with olive oil and season with salt and pepper and microwave for 12 min. (Or bake for 1 hr covered in foil) Shred some cheese and place on the plate add the baked potatoes and wait till melted at the bottom of the potatoes. Serve and Enjoy!

Fermentation 

When it comes to preservation of food fermentation has got to be one of the most important skills one should indeed seek to achieve as an outdoors-men. When you think of fermentation, think about it as a skill in which one is able to use to slow down the decay of food in order to use it or prolong its edibility. When the grid is down and electricity is unavailable having both the stockpile items which one can use to ferment food, and tools to do so, will only help keep the elongation of your food supply from being used up to quickly or from quick spoilage. Fermentation is something you should think about as being something that can be divided into two classifications air exposure, and air deprivation. 
Air Exposure
Air Deprivation
Bread Yeast
​
Canning (Cooked Food Pressure Canned) ***The only one vulnerable to botulism***
Vegetable Fermentation (Salt Water Based Submersion)
Acetic Fermentation (Veggies Which Are Preserved In Vinegar)
Vegetable Fermentation (Salt Water Based Submersion) Formula: 
Veggie weight in grams + Water needed in grams= Veggie and Water grams x .025 or .3 = Salt Requirements

Fermentation Recipes 

Picture
Picture

Ginger Bug

Root BEer

Ingredients-
organic ginger
water
brown sugar

Instructions-
Add 2 to 4 cups of warm water depending upon how much you want to have for use and 1/4 cup of brown sugar then greet half a ginger root leaving the second half for day two and it to a clean clear jug and mix thoroughly. Cover with a cloth securely to the top and place in a warm area in the hose to sit for a day. On day two greet the rest of the ginger and add 1/4 of brown sugar and mix again and place in a warm area to ferment for another day. By day three your ferment should look as bubbly as the picture above. If the liquid is not very bubbly find a place more warmer and let it sit for a day and recheck.. If your ginger bug has fully become bubbly repeat the process in order to keep culture alive. 
​​​​Ingredients-
sassafras root
4 cinnamon sticks
organic ginger
10 cloves of clove
1 table spoon of nutmeg
2 cups of brown sugar



Instructions-
First lets make a ginger bug. To make a ginger bug we need to take 4 cups of water and add 4 tbsp of brown sugar and 4 tbsp of chopped up ginger with the skin (the skin is where the yeast is so we need the skin). And let is sit for 24 hrs then we are going to add after 24 hrs 4 tbsp of brown sugar and 4 tbsp of chopped up ginger and let it sit again for 24 hrs. At this time you should see bubbles forming at the top of your ginger bug you have been making. After 2 days we will then begin to start the process of making the syrup mix. First take your sassafras root and boil it in 1 gallon of water and let it continue to boil till the water has turned a nice deep brown color. (Dont be crazy and use this batch this water taste bitter trust me if you doubt me just take a spoon full and drink) Ha ha I told you! Then toss that water and boil again in 1 gallon of water this time we are going to add all the other items into the batch and boil together the chopped ginger (4 tbsp might do you fine but you have to choose if you want more) then 4 sticks of cinnamon, 10 cloves of clove, 1 tbsp of nutmeg, and add finally 2 cups of brown sugar and bring to a boil. Once the water is a nice deep brown and you can sincerely smell the root beer floating in the air. Cut off the heat and let it sit covered for 15 min then let it cool down to room temperature. Once it cools down to room temp add 1/2 cup of the ginger bug without any ginger cubes just liquid only and add it to the syrup mix. Once added you can bottle and let it sit on the counter at room temp for 3 days and make sure you burp the bottles once a day so they do not over pressurize. Then once 3 days are done place in the refrigerator to cool down and Serve and Enjoy!
Picture
​This is what it will look like before full fermentation is complete

Sauerkraut

​Ingredients-
green cabbage (chopped into small strips)
purple cabbage (chopped into small strips)
5 carrots peeled completely (leave out the main surface)
2 onion (chopped into small strips)
1 crushed head of garlic 
8 tbsp salt
1 tbsp peppercorn
1 tbsp celery seed


Instructions-
First make sure the head of cabbage does not have any loose leaves any leaves that are loose tear off and save will discuss this as to why later. Then add the 2 large sliced onions, and the 5 peeled carrots and peel them till all strips are placed in the bowl then add the crushed head of garlic (remember to remove the outer shell) and add the remaining spices. For 1 head of cabbage which is about 4 to 5 lbs use about 4 tbsp of salt for each head. Place cabbage strips in a bowl and sprinkle salt all over the two heads worth of cabbage and all the rest that is in the bowl. Thoroughly mix by hand and crush with your palms down word and let it sit for at least 30 min and repeat for about three times. Or leave to soften over night covered and after all the cabbage has softened and much of the water has come out then get a 1 gallon jug scoop and place inside the jug. till there is about a inch of space to the top. Then place the loose torn leaves and use it to cover and press down on the cabbage strips so that all the items are submerged in the salt liquid. If you need more liquid just heat up a small amount needed and add salt and pour till all is submerged. Then cover and let it sit in a cool area to ferment for a lease 2 weeks 5 weeks at most. Serve and Enjoy!
Coming Soon!
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We are a (USMC) veteran-owned, small business with a love for God, Country and the great outdoors!
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