Participants must use a minimum of one item from each of the three Canada Food Guide Groups - Proteins, Vegetables and Fruits, and Grain Products.

Participants are limited to the foods and supplies listed below. The amounts listed are the maximum amounts allowed per recipe.

Participants are limited to 2L of water; the recommended amount per person per day for an emergency kit.

Staple foods are available to participants in any quantity.

Any recipes submitted that do not meet these requirements will be automatically disqualified.  

Proteins	Vegetables and Fruits	Grain Products	Other
Canned Tuna (142 g) x 2	Instant Mashed Potatoes	Spaghetti(500 g)	Powdered Milk
Canned Black Beans (540 ml)	Canned Corn (398 ml)	Quick Oats (1kg)	Evaporated Milk (370 ml)
Canned Chickpeas (540 ml)	Canned Peas (398 ml)	Rice of choice	Coconut Milk (400 ml)
Red Kidney Beans (540 ml)	Canned Mixed Fruit (398 ml)	Couscous (340g)	Stock (Chicken, Vegetable, Beef) (900 ml)
Peanut Butter (500 g)	Canned Mushrooms (284 ml)	Quinoa (340 g)
Canned Ham (142 g) x 2	Canned Tomatoes (796 ml)	Cream of Wheat (340 g)
Mixed Nuts	Pickled Jalapenos

 

Staples and Supplies

Staples	Supplies
All purpose Flour	1.5 L sauce pan and lid
Baking Powder	4.5 L sauce pan and lid
Canola Oil	9.5" fry pan
Garlic Powder	spatula
Honey	slotted spoon
Italian Seasoning	disposable cutlery (teaspoons, forks and knives)
Ketchup	disposable plates/bowls/etc
Mustard	can opener
Onion Flakes	2 burner propane camp stove
Onion Powder	utility knife
Pepper
Red Pepper Flakes
Salt
Sugar
Water (2 litres)
White Vinegar