Lunch
Nut Butter and Dried Fruit on a Bagel
Why it’s healthier: Dried fruit is much higher in healthy fiber than the sugary jelly of a traditional PB&J sandwich—and the fruit is usually lighter and easier to carry. One large wholewheat bagel is equal in calories to about five slices of bread, and easier to carry.
1 large whole-wheat bagel
Almond butter or peanut butter, spread thickly
Sprinkle on chopped almonds or chopped peanuts for more protein and an interesting texture and add raisins or chopped dried apricots.
Sardines and Crackers
Why it’s healthier: The fish is protein-rich and the Omega 3 fatty acids in the fish and the monounsaturated fats in the olive oil are heart-healthy. Whole-grain crackers have more fiber, more texture, and more taste and are more nutrient-packed than the traditional saltines or other white-flour crackers.
Whole-grain crackers
3.75-oz. can sardines in olive oil
Be sure you eat all the oil—otherwise it’s wasted weight and lost calories!
Dinner
Marilyn’s Marvelous Mix-’Em-Up, One-Pot Camping Meals
Use your own creativity and these ideas to make your campsite meal a healthy, exciting dining experience. Choose one item from each of the three categories (protein, grain, and spice blends). Mix together with olive oil (1-2 Tbsp. per person) to increase fat content and taste—and enjoy!
Protein Options: Choose one per person, per meal. Some of these have enough flavor on their own and you may choose to limit or forego the spice blend; some have very little flavor and need lots of spice. The spices can be added at the last minute, so add a little, taste, and experiment.
We prefer the new foil packets over cans for two reasons. The packaging is lighter and you don’t need a can opener. Cans do have the advantage of being recyclable.
Flavored:
Chicken Breast with Lemon and Garlic (4-oz. packet)
Pink Salmon Steak, Lemon and Dill Flavor (4 oz.)
Albacore Steak, Lemon and Cracked Pepper (4 oz.)
Wild Salmon Steak in Mandarin Orange Glaze (5.25-oz. packet)
Lightly Marinated Tuna Fillets, Teriyaki (5 oz.)
(Note: Some of these are sodium-heavy. If you need to limit your salt intake, choose the unflavored options.)
Unflavored:
Wild Pink Salmon (available in 3-oz. or 6-oz. packet or can)
Packet Tuna, Albacore or Light (3-oz. or 6-oz. packet or can)
Textured Vegetable Protein:
Dry textured vegetable proteins (not the frozen patties) are readily available in health food stores and in the health-food aisles of some supermarkets. Half a cup (dry) provides 160 calories and 24 grams of protein. This is definitely the lightest (but not the tastiest) of the protein options. Soak TVP like grain.
Whole Grain Options: Dry whole grains like brown rice and quinoa typically require long cooking times. We cut this by soaking the grains as we walk. Before you break camp, measure out what you need for dinner into a tightly sealed container (screw-top Nalgene works well) and add water at a ratio of two measures of water to one measure grain. Check at lunchtime and add more water if it all has been absorbed. Soaked whole grains will usually cook just by bringing to a boil and letting sit covered.
Here are our favorites:
Boil-in-bag brown rice: 1 bag (4.4 oz.) per person. If soaked, this cooks very quickly.
Whole grain pilaf, such as Kashi Original 7 Whole Grain Pilaf: 8.5 oz. packet (90 grams of carbohydrate, 16 grams of protein, 14 grams of fiber), available in several flavors. A little heavy but very convenient and enough for two.
Quinoa: This tiny grain is power-packed with 6 grams of protein and 3 grams of fiber per 1/4 cup (dry). For one hearty serving, start soaking quinoa in 1/2 cup water at breakfast in a tightly sealed container. At dinner, simply add another 1/4 cup of water (or a little less), bring to a boil, add spice blend and protein option, cook for a minute or two, let stand a few minutes, and enjoy.
Whole Grain Couscous: 1/4-1/2 cup dry per person, depending on your appetite. Follow package directions for cooking. Requires slightly more cooking time than regular couscous.
Spice Blends: Mix ingredients together at home and test for your tastes before you take them on the trail. Store in labeled plastic zipper bags. Start with 1 or 2 teaspoons per person per meal and adjust to individual taste.
Thai Blend
| 1 tsp. sea salt | 1 tsp. garlic powder |
| 1 tsp. onion powder | 1 tsp. cumin |
| 2 tsp. coriander | 1/2 tsp. cayenne pepper |
| 1 tsp. ginger | 1/2 tsp. cinnamon |
Mexican Blend
| 1 tsp. sea salt | 1 tsp. garlic powder |
| 1 tsp. cumin | 2 tsp. coriander |
| 1/2 tsp. cayenne pepper | 1 tsp. chili powder |
| 1 tsp. dried cilantro leaves | |
Curry Blend
| 1/2 tsp. sea salt | 1/2 tsp. allspice |
| 2 1/2 tsp. curry powder | 1/2 tsp. black pepper |
| 1 tsp. dried lemon peel | |
Photo by Jeb Wallace-Brodeur.
