Breakfast
Any nutrition counselor worth her low-sodium alternatives will tell you that breakfast is critical. Don’t leave your campsite without it!
Some traditional favorites such as bacon and eggs are heavy and hard to carry and loaded with saturated fats and salt. Most pancake mixes are made with white flour, which has been stripped of nutrients and raises triglycerides. Whole-grain pancakes tend to require eggs or egg whites for the “fluff factor.” And besides, pancakes need a frying pan, butter, and syrup—all heavy.
Focus instead on nutrient-rich whole grain options.
Here are two perennial favorites of ours, one cold, one hot:
Edie’s Granola (courtesy of Edie Shedd)
Why it’s healthier: This granola is low in sugar and includes some healthy fats and high-fiber rolled oats, nuts, and dried fruit—all good stuff.
Mix together:
1 cup wheat germ
1/2 cup canola oil
1/4 cup agave syrup
1 Tbsp. vanilla extract
1/2 tsp. salt
Stir in:
3 1/2 cups rolled oats
1 1/2 cups chopped unsalted mixed nuts
Bake at 375 degrees for 15 minutes or until golden brown, stirring occasionally.
Stir in: 2 cups dried fruit (raisins, cranberries, chopped apples, dates, apricots, prunes, etc.)
Cool, bag in tightly sealed plastic bags, and freeze any you aren’t going to use within a week.
Oh Boy! Outdoor Oatmeal
Why it’s healthier: Oatmeal is a tasty, hot, and satisfying alternative to cold cereals, though low-sugar, whole-grain cold cereals can be a healthy option. The old-fashioned oatmeal and the high-fiber oat bran in this version are slower to digest and fuel you at least until camp is broken and you are a mile or two down the trail. Nuts add heart-healthy fats and dried fruit adds more fiber and nutrients.
1/4 cup old-fashioned oats
1/4 cup oat bran
1 1/4 cups water
3 Tbsp. chopped walnuts or sliced almonds
Raisins or dried cranberries, as desired
Bring water to a rolling boil and stir in oats and oat bran. Cover and let sit for a few minutes. Top with nuts and dried fruit and enjoy!
Marilyn enjoys her oatmeal with just a drizzle of agave syrup (which imparts a lovely flavor and is said to break down in your digestive system more slowly than other sweeteners for longer-term fueling).
Many people eat oatmeal and other cereals with reconstituted non-fat dry milk, a protein-packed, healthy alternative. Personally, I can’t stand the stuff, so I stir in a 1.3-oz. packet of vanilla Carnation Instant Breakfast. This adds 130 calories, 27 grams of carbs, and 5 grams of protein. It’s not a perfect choice, but this isn’t a perfect world and good food doesn’t do you any good if you won’t eat it.
Trail Snacks
Munch these energy-packed treats all day as an alternative to “energy bars,” which, in some cases, may be nothing more than candy in disguise.
Galloping Gorp
Why it’s healthier: With additional seeds and nuts, this gorp packs more protein, fiber, and healthy fats than the traditional mix. The different tastes and textures make it tempting. And yes, the chocolate—in moderation—is good for you.
16 oz. granola (Use Edie’s Granola above, or choose one rich in whole grains and fiber and low in sugar and fat)
1/2 cup pumpkin seeds
1/2 cup shelled sunflower seeds
1/2 cup cashews
1 cup peanuts
1 cup raisins
1/2 cup dried apricots, cut into small pieces
3.5-oz. bar of low-sugar, high-cocoa content dark chocolate, broken into small chunks (optional)
Mix ingredients and store in a zippered plastic bag. Or, as we learned on a recent AMC Winter Workshop Weekend led by the New Hampshire Chapter, store gorp in a Nalgene bottle and keep it accessible as you hike. Just tip the bottle back and enjoy. This method is more convenient and less messy than a plastic bag.
David’s Easy Jerky Why it’s healthier: Commercial jerkies are heavy on salt and sugar. My frequent trail partner David Shedd makes this tasty, healthier version. I help him eat it.
2 lbs. very lean meat (grass-fed beef, buffalo, venison, ostrich) sliced thin (hint: it’s easier to slice when slightly frozen)
1/4 cup “lite” (reduced sodium) soy sauce
1 Tbsp. Worcestershire sauce
1/4 tsp. garlic powder
1/2 tsp. onion powder
1 Tbsp. whole pepper
3 dashes liquid smoke
Combine ingredients. Marinate meat overnight in refrigerator. Bake in oven at 150 degrees until it will snap (usually several hours). You can also use a dehydrator if you have one.
Photo by Jeb Wallace-Brodeur.
