Panko Coated Rainbow Trout in Chilli Oil

 Ingredients:

1 X 1 to 1.5 lb. Rainbow trout butterfly filleted (1 fillet per person)

2 Tbs. Chilli oil

Cilantro to decorate serving portions

Mix Pannko coating mixture together in a Zip lock bag (this mixture keeps in the freezer between uses)

Make sure trout is dampened so panko coating will stick to it

Place trout fillets on a cutting board flesh side up and lightly sprinkle evenly with panko coating mixture

Preheat fry pan with chilli oil until hot and place panko coated trout in flesh side down and cook on med-high heat for 2 to 3 min

While flesh side is cooking evenly coat skin side with panko mixture and cover with lid and continue to cook on low-med heat for about 5 min. until cooked through

Dish, decorate, serve and enjoy! 

You can mix many different dried ingredients in a Panko coating from Chinese 5 Spice, Japanese Shichimi (7 spices and is hot), dill, coriander, oregano, basil, etc.  just depending on your taste.

Hiking Essentials on the KVR

Did you know that more serious accidents and mishaps occur during day hikes than extended multi-night trips.  When hiking for more than one day most hikers "pack well" knowing they will be out for several days - so they hit the trail prepared.  Day hikers on the other hand just assume they are going out for "a couple of hours".   Weather can change in a matter of minutes as storms creep over the mountain range.  Temperature can drop 20 degrees just as fast.  Hike an hour or two into the backcountry and then get hurt ... now what? 

Here is a list of what to bring next time you are out hiking for 1 to 3 hours:

• Good, comfortable hiking boots –Even though the KVR is like a beach in many places with all its sand flip flops will not work here.  Make sure the boots fit properly and cover and protect the ankle. Waterproof boots are always a bonus. Something that is mildly annoying when the hike begins could be painful or even drawing blood after only one hour so do a few long walks around where you live to make sure that they fit well before you start.

• Clothes- "Dress in Layers". Remember you can always take clothes off if you're hot, so make sure you have extra to put on if you're cold.

  Stay away from sweats and t-shirts - they are usually 100% cotton, are heavy and when they get wet they are even heavier and do not keep you warm. Try to invest in some polar fleece which like wool will keep you warm, wet or dry but has the bonus of being VERY lightweight. Remember, even if you take this stuff off you still have to CARRY it!!

• Wool is an incredible material since it keeps you warm even if it gets wet. Cotton works the opposite since it can't retain heat very well. It is very important to take good care of your feet since you'll be relying on them heavily.

  Wool and wool/poly blends are great, most sport stores and shoe stores sell them specifically designed for hiking. TIP: keep an extra pair in your pack in case your feet (or your buddy's!) get wet, and on a longer hike change your socks at the top - you will be much more comfortable on the way down. Poly or silk sock liners are also a great treat on those longer hikes to help prevent friction burns (aka blisters!). Wool socks can also double as gloves if you get caught with cold fingers.

• Gloves -again, wool is recommended but any gloves are better than none. Fingers are the most likely part of your body to get frostbite. Most likely we won't need gloves during the summer months but it would be better to have them anyway.

• Water -- It doesn't matter how long the hike is planned for, the weather might turn out to be hotter than expected, the trail may not be shaded, or the hike might be more difficult than anticipated. It's never a bad thing to have extra water available.  At least two full water bottles (500 ml.) per person (Do not drink from mountain streams.  Water storage devices such as the Camelback may be fitted to your backpack or worn directly on the back.

• Hat - Good enough to keep both the sun and the rain off.

• Rain gear -- At the very least bring 2 large garbage bags, but also know there are several places that sell rain ponchos folded so tightly they'll barely take up any room in a backpack.

• First Aid kit -- It doesn't have to be anything advanced just some moist towelettes, bandaids, gauze and one tensor bandage in a waterproof container. Many hiking stores have pre-packed kits available that are extremely lightweight and contain more supplies than the average medicine cabinet.

• Mole Skin- this stuff has been known to make bad hikes turn out good! Mole skin is like a fuzzy bandaid that is placed directly on blisters. If you haven't hiked in awhile and/or your boots are relatively new you'll want to bring this stuff.

• Insect Repellent/Sunscreen -- These items should almost go without saying. Both should be brought on the trail and not left in the car because there's a good chance the sunscreen will need to be reapplied during the hike.  30 SPF is good and water proof so it won’t sweat off.

• Snacks -- some fruit, or an energy bar to keep energy up during the hike.

• Watch -- time passes quickly on the trail, especially if there’s a lot to explore. Hikers should know in advance how long the hike will take in both directions and plan accordingly.  Always know what time the sun will be setting for the time of year you are hiking.

• Whistle just in case you need it.

• Swiss Army knife or equivalent! You never know when one will come in handy. Tweezers, scissors, screw driver...All useful STUFF!

• A bathroom might be available at the base at the start of the trail but best to stop at the closest gas station. Not every trip may be so lucky and sometimes when nature calls there is no bathroom anywhere. When that happens it's nice to be prepared.

• A small mirror to signal for help and a cell phone with fully charged batteries if there is cell phone service in the area. You should not rely on a cell phone for your safety, since batteries die and since cell phones do not work in many mountainous areas. For longer, wilderness hikes there are devices such as the SPOT Satellite Messenger that you can use anywhere on the planet to call for help.

• Flashlight- although day hikes will be during the day they have been known to take a little longer especially if we got lost (not that we will). To be safe flashlights are recommended and for sure are required for longer hikes.

Longer (more than 3 hours), or steeper hikes

• Poles/Hiking Sticks -- Not everyone is a fan, but they can help with navigating steep downhill sections if you get off the KVR or need a little extra balance when crossing a creek or stream, or providing assistance if a leg or ankle gets stiff or sore. The collapsible poles come in handy here -- they can be stored on the backpack until needed, old ski poles always work in a pinch.

• Maps -- If hiking over longer distances or in isolated areas a map can be invaluable. Don't rely on signage being available at every junction.

• Bear spray -- Always be aware if there are bears in the area and take precautions to avoid any contact, but as a last resort, bear spray is invaluable.

Other hiking equipment to consider

• Traction for snowy conditions -- If hiking during winter month’s snow and ice can remain on the trail long into May and re-appear in the early fall. There are many types of gadgets that strap onto the bottom of a hiking book to provide traction. Two of the most popular are "Yak-Traks" and "Stabilicers".

• Binoculars -- Hikers need to pause for a break or phenomenal view once in a while and binoculars can only add to the experience, especially if bird-watching is part of the appeal of the hike.

• Camera -- Some would consider this an essential. Remember the saying "take nothing but pictures, leave nothing but footprints".

• GPS/altimeter/compass/thermometer -- The more back country the hike is, the more essential these items become.  Log on to http://www.geocaching.com/

and sign up to become a member and find the local caches in the area you might be hiking, just an extra fun thing to do while in that area plus it very eco friendly!

• waterproof matches

• some kind of lip balm/blistex

• sunglasses

• extra batteries for that flashlight!

• Day-hikers should always make sure to let a friend or family member know where they're going to be hiking and when to expect them back and leave a note on the dash of your car with the same information on it.

Lastly, pay attention to the weather forecast for the area you will be hiking in before leaving. Approaching thunderstorms can mean serious lightning or flooding in mountainous areas. Ask the local ranger about dangers and wildlife activity such as bears. 

What not to bring for a day hike?

• Alcohol causes your body to not absorb oxygen as efficiently, it also causes your body to not maintain heat. If you drink the night before, the day of or during a mountain hike you will be in no physical shape to keep up with the group. This is only a recommendation. If you must have beer no one will stop you

• Foods or drinks rich in sugar are almost as damaging as alcohol. Though you will get a boost of energy you are only borrowing the energy gain. About 10-20 minutes after a soda your energy level will be much lower. Save the soda for after the hike.

• Coffee, chocolate, tea, and sodas contain a lot of caffeine. Stimulants are worse than sugar in that they borrow your body's energy to give you a temporary boost.

• The KVR is safe and being with a group will make them even safer. Do not bring any kind of weapon or firearm as the laws are very now days and not to mention it might make everyone nervous

• Radios- if you must have music bring a walkman, be kind to those of us who want it quiet.

Other considerations:

Physical Shape

Most of the day hikes on the KVR are achievable for virtually any physical condition. Therefore, in the interest of health, I encourage you to never let you physical condition stand in the way of exploring these wonderful trails. I do encourage you to check with your doctor before beginning any kind of exercise routine such as trail hiking. If you want to get ready for hiking in the KVR try exercises like walking, jogging, and riding your bike. All of these exercises will help strengthen your legs and knees.

Good Attitude

If you go hiking alone, then you can have any grade of attitude you want. Otherwise, complaining about a hard hike is one of the best ways to ruin a fun trip for everyone else that you're with. Therefore, make sure that you plan properly for the trip. This means that you bring the right stuff and that you're in decent shape.

What if you get lost?

If worst comes to worst and you find yourself lost, REI suggests that you remember the acronym S-T-O-P - stop, think, observe, and plan. When you realize you are lost, stop where you are and don't panic. Think about where you were at the last point where you were confident of your location. If you can identify such a location and know how to return to it, do so, then stop again and reassess your situation. If not, stay put. Carefully observe the terrain and landmarks around you. Is anything familiar? Are there any immediate dangers? Are there any useful items about? Finally, make a plan. Discuss it with your companions, or out loud if you are by yourself. Follow your plan, repeating the S-T-O-P cycle as the situation changes. If you are at a complete loss for how to proceed, and there are no immediate dangers, stay where you are.

Robert Baden-Powell said it well, "Be Prepared".

Sensible Cycling Suggestions on the KVR

Cycling the KVR

The KVR is NOT your Sunday ride in Stanley Park.  In most cases it’s about a 50 km ride on an old deactivated railway bed that is often sandy, rocky or hard packed.  It’s usually a great experience and a fantastic ride in BC’s beautiful outback.  Most areas do not have cell phone coverage so please come prepared and have fun.

 Do Not Overpack
Travel gurus unanimously list overpacking as one of the most common travel mistakes. On a long distance bicycle trip, the extra weight of unnecessary items can make the difference between a fun trip or a disastrous one.

 Factors Affecting Gear Selection
Inevitably, the gear you will need for your trip will depend on the distance you will travel, access to food along the journey, weather conditions, where you'll sleep, how your bike handles the gear load and whether the trip is supported by support vehicles.

Do A Dry Run
Several days BEFORE YOU GO on the trip, do a dry run. Pack everything on your bike to see that the load is stable, THEN ride your loaded bicycle at least a few miles to make sure you are comfortable with the load. If something doesn't seem right, redistribute the weight or eliminate items until you ARE comfortable.

Packing Your Panniers
When touring with panniers, try to keep your total load between 15 and 45 pounds. Your bike will be most stable if you put more weight in your front panniers--roughly 60 percent of weight in front and 40 percent in back. Experiment with weight distribution to find the best handling results for your particular bike. Items like tools, spare bike parts, cooking equipment, fuel bottles, food, and on-the-bike clothing usually go in the front panniers and light, bulky items like clothes in the rear panniers. Your sleeping bag, sleeping pad, and tent are usually strapped to the rear rack and add to the weight on the rear wheel.
Before packing, line your panniers and sleeping bag stuff sack with heavy-duty plastic garbage bags. Despite sometimes being labeled "waterproof," some panniers can still leak, especially in hard rains. Roll your clothing and pack them vertically (ziplock bags work well for keeping things organized and dry). This way, you can see the end of each roll for easy identification and avoid wrinkling.

What to Bring:

Suggested Equipment List
Modify the following list depending on your personal needs and past experiences. Keep in mind that you generally won't need any more gear for a ninety-day tour than for a seven-day tour.

On-the-bike Clothing
•  Cycling helmet — ANSI and/or
            Snell approved
•  Cycling shoes or stiff shoes
•  Cycling gloves
•  Cycling shorts (2 pair)
•  Socks — wool or synthetic (2 or 3 pair)
•  Leg warmers or tights for riding (rain pants could substitute)
•  Short-sleeved shirts (2)
•  Light, long-sleeved shirt for layering and sun protection
•  Rain gear, jacket and pants

Off-the-Bike Clothing
•  Comfortable shorts
•  Comfortable pants (zip-off legs or rain pants could substitute)
•  Underwear (1 to 3 pair)
•  Sandals, flip-flops, or lightweight shoes
•  Wool or fleece hat
•  Wool sweater or fleece jacket
•  Swimsuit (optional)

Miscellaneous
•  Toiletries
•  Towel (lightweight to enhance quick drying, like the PackTowl)
•  Pocket knife or Leatherman (pliers and other tools are handy)
•  Lightweight lock and cable (optional – not a U-lock)
•  Water carrying bladders like a Camelback or additional water bottles
•  Basic first-aid kit with emergency numbers
•  Bandannas (many uses!)
•  Sunglasses
•  Flashlight/headlamp
•  Sewing kit
•  Insect repellent
•  Sunblock
•  Bungie cords

Waist/fanny pack

Plenty of zip lock plastic bags (to keep your gear in)
Maps, copies of pages from guide books
•  Water filter (optional)
•  Camera and journal (optional)
•  Bear spray (where appropriate)

 Tools and Spare Parts
•  Tire levers/patch kit
•  Spare tube

•  Mini-pump
•  Electrical tape
•  Spoke wrench
•  Allen wrenches
•  Screwdriver
•  Rearview mirror (optional)
•  Duct tape (invaluable – you can wrap some around a broken pencil to save weight)

(Much more equipment is needed for camping which I will cover at a later date.)

Extras Bits and Other Bags
Start your trip with extra room in your panniers for items picked up along the way. The extra room will also make it easier to pack quickly. Keep your wallet, camera, and often-used items in a detachable handlebar bag, fanny pack, or small backpack and always take it with you when you leave the bike. Tools for fixing flats can go in your handlebar bag or a small seat bag for easy access. Five to eight pounds is the maximum you should pack in a handlebar bag.

Step 1

Clean fish, wash fish,scale if desired.
Sharpen your best flexible fillet knife.
Layout on cutting board.

Step 2

1st cut
Make a cross cut just behind the
gills down to the back bone
*But not through it*

Step 3

2nd cut
Make 2nd cut along back bone right
through to the belly of the fish
*Leave attached*

Step 4

3rd cut
Make a cross cut just behind the
gills down to the back bone
*But not through it*

Step 5

4th cut
Make 4th cut along back bone from
behind the gills right down to the tail.
Continue cutting through to the belly of the fish
*Leave flesh attached and try to stay above the rib bones*

Step 6

5th cut
Cut the skin connecting the anus to
the belly section freeing your butterfly
fillet section from the rest of the fish.