Tagged with 'camping'

Following a vegan diet is beneficial in so many ways! According to the Academy of Nutrition and Dietetics, people who eat a vegan diet have lower rates of cancer, lower cholesterol and blood pressure levels and fewer instances of obesity.

The health benefits of eating vegan are wonderful, amazing and fantastic! BUT, in all reality, planning meals for a long vegan camping trip may have its challenges. If you have access to a grill or fire pit, you can make pretty much anything you would at home on a stove. If all you have is a cooler, your options will need to require minimal refrigeration.

First, food safety and avoiding food poisoning is top priority! If you don't have refrigeration, definitely pack enough ice to keep perishable foods cold. Bacteria grow most rapidly in the range of temperatures between 40 °F and 140 °F, doubling in number in as little as 20 minutes! This is called the "danger zone," so keep cold foods cold and hot foods hot.

Second, you need enough energy to get you through the camping trip, and possibly a hike or two and some swimming. In fact, these Post-Workout Vegan Foods will improve muscle recovery to ensure a good camping vacation. 

Here are some tips to keep your camping trip energized and plant-strong!

FRUITS AND VEGETABLES

• Pack some of your favorite fresh fruits and veggies that tend to travel well and do OK at room temperatures, like apples, oranges, pears, bell peppers, mushrooms, brussel sprouts, asparagus, corn, onion, and avocados. Room temp foods will save space in your cooler for other meals where refrigeration is a must. Also, pack some fresh veggies for the grill.
• Dried fruit, either store-bought or homemade, is another great option since it’s energy dense.
• Potatoes (white or sweet) for breakfast hash browns or diced pots for lunch or dinner.

• Quinoa
• Prepare little baggies of pre-portioned vegan overnight oats (chia seeds, oats, dried fruit, cinnamon, a bit of granulated sweetener) and mix them up just before breakfast. It wouldn’t be cold necessarily, but it works in a pinch. Or you could simply serve granola with dairy-free milk!
• A variety of wraps, breads, and buns.
• Granola or muesli — either store-bought (which likely has a lesser need to be refrigerated) or homemade recipes.
• Homemade bars and muffins travel beautifully.

• Canned or boxed organic beans (just don’t forget the can opener).
• Chickpeas for salad
• Nuts and trail mix
• Nut butter (make some PB & J’s for hikes)
• Hummus or tahini with crackers and veggies to dip
• Black Bean burger (dry ingredients are non-perishable)
• Tofu for a yummy breakfast tofu scramble.

• Avocado
• Oil for cooking
• Butter stick
• Ghee

• Ketchup, mustard, vegan mayo
• Pack single-serve, non-refrigerated plant-based milks available at some grocery stores.

I recommend eating the most perishable items first.

I hope this helps get the wheels turning, and you have a fantastic camping trip!

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Hiking or camping on your agenda? It's that time of year! Mapping out your outdoorsy nutrition needs is important. There’s plenty to consider besides simply grabbing an energy bar or a bottle of water. Follow these tips to ensure you have a nourishing and safe food experience on your next outdoor adventure.

1. Have a plan. Your food and water needs are generally higher than usual on activity-based excursions. Pay extra special attention to packing plenty of fluids for hot weather adventures. Some other key considerations before your hiking or camping trip include:

• Length of the trip

• What foods and beverages you’ll carry

• How you’ll eat and drink

• If bringing a cooler is an option

• What food-related tools you’ll need

2. Pack easy-to-carry foods for a hike or a day trip. You can pack perishable foods, such as sandwiches. Just be sure you have a cold source, like an ice pack, to keep these foods properly chilled. The more you stash in a backpack, the harder it is to hike, so opt mainly for non-perishable foods that are relatively lightweight and nutrient dense, such as:

• Trail mix

• Nuts, seeds, nut-based bars or nut butter packs

• Dried or freeze-dried fruits and veggies

• Energy bars, chews or gels

• Granola or granola bars

• Ready-made tuna salad pouches

• Whole-grain tortillas

• Natural or organic poultry, salmon or meat jerky

• Bottled water or sports drink…it’s essential to stay hydrated! Pre-hydrate by drinking at least 4 cups of water before your hike so you’ll have less to carry. Then a good rule-of-thumb is to plan for about 2 cups of fluid for every hour of hiking

3. Pack easy-to-prep foods for camping or a multi-day trip. It’s a little more challenging to pack food for days at a time. The first day you’ll be able to eat perishable foods. But after that, map out your meals so you’ll have what you enjoy and need. If you have a cooler, you’ll have numerous options. Otherwise, include any of these shelf-stable, easily-packed basics to sustain you:

• Easy-to-carry foods mentioned above in item #2

• Ready-to-eat cereal

• Fruit or vegetable puree in squeezable pouches (yes, like baby food!)

• Chunk white chicken pouches

• Individual packets of mayo, mustard, taco sauce and/or soy sauce

• Whole-grain pasta, couscous, rice mix, pancake mix, hot cereal, dried soups and freeze-dried foods (if you’ll have the ability to boil water)

• Marshmallows — for a campfire dessert, of course

• Bottled water, plus powdered beverage mixes

4. To store, serve or dispose of food properly and safely, bring these essentials:

• Disposable wipes/moist towelettes or biodegradable soap

• Bowls, plates and extra plates

• Kettle or cooking pot

• Eating and cooking utensils

• Ice packs

• Compostable trash bags

• Portable water filters or water purification tablets

• Thermometers for cooler and cooked meat, if applicable

5. Always follow good food safety practices, from packing to plating. Remember perishable food cannot be kept out in hot weather (90°F or higher) for more than one hour; and in mild weather for more than two hours. And always practice these four food safety tips:

Wash hands often. This includes before and after eating. Moist towelettes work fine. Hand sanitizer is also convenient, especially with little ones.

Keep raw meats and ready-to-eat foods separate. Use extra plates you’ve packed —one for raw and one for prepared foods.

Cook to proper temperatures. Use a food thermometer to be sure cooked food has reached a safe internal temperature. Not sure what that is? Check out this chart. 

Refrigerate promptly below 40°F. Of course, if you don’t have a fridge, pack perishable food, including meat or poultry, with plenty of ice or icepacks in a well-insulated cooler to keep the temperature below 40°F. Store leftovers in the cooler only if it still has ice. Melted ice is a sign your food is no longer safe and that it’s time to toss all leftovers. Remember to keep the cooler in as cool a place as possible.

Now, take a hike!

Article courtesy of Eatright.org

http://www.eatright.org/resource/food/planning-and-prep/snack-and-meal-ideas/food-tips-for-camping-and-hiking