I will get a tape to all the folks who e-mail me but will need to have copies made this week. I will get back to you all soon. All as far as receipes go , I'm the best cook on the trail. Oatmeal and Poptarts for breakfast " STRAIGHT" , do not deviate. Dinner, Rice or MAC and CHEESE. END of story!!! The key to happiness as far as trail food goes is bring " PLENTY of COFFEE" ( TIC)