Tagged with 'snacks'

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

The Super Bowl is almost here! Let the feeding frenzy begin! If you're looking for a delicious dip, this one's sure to satisfy all you sports snacking freaks out there. 

The Super Bowl is almost here! Let the feeding frenzy begin! If you're looking for a delicious dip, this one's sure to satisfy all you sports snacking freaks out there. 

Snacks can be a fun and valuable part of a person's healthful eating plan – but they can also add unneeded calories, sugar, sodium and fat.

If you choose carefully, and plan ahead, sensible snacks are an important part of any healthful eating plan. Snacks can prevent overeating at mealtimes and throughout the day. For children and adults alike, snacks can supply foods and nutrients that we might miss in meals, and especially offer a great way to eat more fruits, vegetables, whole-grains and dairy.

For active kids and teens, snacks can supplement meals. Because children are still growing, they may need to eat more often to get the calories they need and provide foods that might be missing from their meals.

For adults, a healthy snack can provide an energy boost, and satisfy your mid-day hunger. If you haven't eaten for three or more hours, a snack can help bring up your blood sugar level for optimal energy. For older adults with smaller appetites or limited energy, several small meals including snacks may be easier for their bodies to handle.

Ideas for Sensible Snacking:

Plan your snacks. Keep a variety of tasty, nutrient-rich, ready-to-eat foods nearby, for when you need a bite to take the edge off hunger. Then, you won't be so tempted by less-healthy options from vending machines, fast food restaurants, convenience stores or the contents of your own kitchen.

Make snack calories count. Snack on foods you may not eat at meals, but contain important nutrients, fruits, vegetables, whole grains and low-fat dairy – foods we often don’t eat enough of. Think of snacks as mini-meals, ¼ to ½ the size of a real meal.

Go easy on high-calorie snacks such as chips, candy and soft drinks. They aren’t very effective at filling you up and satisfying hunger, so it’s easy to overeat when eating these types of foods. Plus, many are high in sugar, which is linked to all sorts of health problems. Make these types of choices on an occasion.  

Snack when you're hungry – not because you’re bored, stressed or frustrated. Eating only when you’re physically hungry will ensure you’re fueling your body only when it needs it. Exercise can actually be a great way to feed those emotional urges.

Snack on sensible portions. Choose single-serve containers, or put a small helping in a bowl rather than eating directly from the package or container.

Quench your thirst with water. When you’re truly thirsty, there’s nothing like water to give your body what it needs and actually satisfy your thirst. If you need to “spruce up” your water, consider adding slices of fruit to it for a refreshing flavor. I love adding slices of lemon, lime, orange, cucumber, or grapefruit.

Some of my favorite Snack Ideas:

Fresh or frozen fruit

air-popped popcorn

cottage cheese and fruit

sunflower seed butter on whole grain crackers

peanut butter on celery

dried fruit and nut mix

raw almonds

pumpkin seeds

Greek yogurt

Snap peas, carrots, or deli meat with hummus

baby carrots

beef jerky

hard boiled eggs

string cheese

avocado with a squeeze of lemon and salt

edamame beans

Making the right food and nutrition choices is a necessary part of biting into a healthy lifestyle. What’s your favorite snack?

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods