Appalachian Trail Mix Recipe

For backpacking and camping—or just an easily prepared, delicious meal—try these Appalachian Trail mix recipes.

  • 057 appalachian trail mix recipe 02 syrian salad.jpg
    Syrian Salad adds parsley, herbs, and tomatoes to the basic mix.
  • 057 appalachian trail mix recipe 01.jpg
    The original Appalachian Trail mix recipe uses two cups of brown rice, one cup of barley,and one cup of lentils.
  • 057 appalachian trail mix recipe 03 mushroom curry.jpg
    Add curry powder, onions, and dry mushroom soup to the basic mix for Mushroom Curry-In-The-Pines.

  • 057 appalachian trail mix recipe 02 syrian salad.jpg
  • 057 appalachian trail mix recipe 01.jpg
  • 057 appalachian trail mix recipe 03 mushroom curry.jpg

About nine years ago, a college student named Craig Bumgarner stopped along the Vermont section of the Appalachian Trail, whipped up a tasty casserole, and shared the meal with veteran hiker Edward B. Garvey. Ed, who had already walked the many miles of the Trail from Georgia, was on his way to Maine. Later—when Mr. Garvey described his more-than-2,000-mile trek in the book Appalachian Hiker (Appalachian Books, 1971. $4.95)—he wrote enthusiastically about Craig's delicious, protein-balanced trail mix recipe that combined two grains and one legume. Backpackers all over the country soon began experimenting with variations on that original recipe.

The Basic Mix

To prepare this lightweight, nutritious dish, you'll need 2 cups of brown rice (short or long grain), 1 cup of barley, 1 cup of lentils, and 4 teaspoons of salt. Then, add 2 parts water to 1 part Mix, bring it to a boil for 1 minute, reduce the heat, and simmer—covered—for 40 to 60 minutes. (You can cut the cooking time if you pre-crack your grain ingredients in a grinder or a blender.) One cup of the dry mixture (which can be packed in individual-serving-sized plastic bags before you hit the trail) will—once cooked—satisfy two very hungry hikers or three or four less active people.

And, although the basic Mix is scrumptious, other ingredients can be substituted or added when you're in the mood for a change or just want to cook up a special treat. I've tried a number of variations on the recipe over the years and have come up with these three personal favorites:

Herbed Tomato Blend

In a saucepan, bring 1 cup of Mix, 1 teaspoon of sweet basil, 1 tablespoon of parsley, 1/4 teaspoon of oregano, and 2 1/2 cups of tomato juice to a boil for 1 minute, and then reduce the heat to low. Cook the mixture for about 50 minutes, stirring occasionally, and—if desired—sprinkle grated Parmesan cheese on top before serving. NOTE: The proportions mentioned are for dried herbs. Triple the quantities when these ingredients are used fresh.  

Mushroom Curry In-The-Pines

Heat 1 tablespoon of butter (or vegetable oil) in a pot and stir in 1 chopped onion (or 1 tablespoon of dried onion flakes) and 1 teaspoon of curry powder. Next. add 2 1/4 cups of water, 1 cup of Mix, and 1 package of dry mushroom soup (or substitute 1 /2 cup of dried mushroom pieces and 1/2 cup of milk powder). Stir the curry well, and bring it to a boil for 1 minute. Then, reduce the heat (or place the pan over a few glowing coals), add 1/2 cup of raisins, and let the dish simmer for about 50 minutes, stirring occasionally. Finally, serve the spicy treat with peanuts, sunflower seeds, and/or grated coconut.

Syrian Salad

This is a variation on the popular Near Eastern salad called tabouli, which is traditionally made with bulghur and served with tender, young grape leaves.



Fall 2021!

Put your DIY skills to the test throughout November. We’re mixing full meal recipes in jars, crafting with flowers, backyard composting, cultivating mushrooms, and more!


Subscribe Today - Pay Now & Save 64% Off the Cover Price

50 Years of Money-Saving Tips!

Mother Earth NewsAt MOTHER EARTH NEWS for 50 years and counting, we are dedicated to conserving our planet's natural resources while helping you conserve your financial resources. You'll find tips for slashing heating bills, growing fresh, natural produce at home, and more. That's why we want you to save money and trees by subscribing through our earth-friendly automatic renewal savings plan. By paying with a credit card, you save an additional $5 and get 6 issues of MOTHER EARTH NEWS for only $12.95 (USA only).

You may also use the Bill Me option and pay $17.95 for 6 issues.

Canadian Subscribers - Click Here
International Subscribers - Click Here
Canadian subscriptions: 1 year (includes postage & GST).

Facebook Pinterest Instagram YouTube Twitter flipboard

Free Product Information Classifieds Newsletters