by Azucena Gamarra, M.S., R.D.
Summer is the season for hiking, backpacking, and camping, but some of us struggle to find a healthy yet effective food to consume when out on the trail.
The most common food most of us take on a hike is probably gorp or trail mix. It is an ideal snack for long summer days because it's non-perishable, lightweight and easy to pack. Trail mix is also energy rich, providing quick energy from the carbohydrates in the dried fruit, as well as sustained energy from the mostly mono and polyunsaturated fats in nuts.
Remember, trail mixes are high in calories due to the primary ingredients. The caloric content and related energy is important when out on a lengthy hike or backpacking trip. However, if your activity level is going to be relatively modest, or if you just want to have an emergency snack, bear in mind that a little goes a long way.
When searching for pre-packaged trail mixes to purchase, be aware that many are high in sugar. With that in mind, check for dried fruit that is unsweetened. One of the better commercial brands of dried fruit is "Just Tomatoes" which can be found at Fred Meyer or Whole Foods.
For those of you who'd rather design a homemade batch, here are some trail mix recipes that are not only healthy, but will help you make it to the top of that proverbial hill! Have fun and be safe.
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"Squirrel Bounty"
1/2 cup Cheerios
2 tablespoons pumpkin seeds
2 unsweetened dried apricots or 2 tablespoons unsweetened dried strawberries
1 tablespoon semisweet (baking) chocolate chips
Mix all the ingredients. Serves one.
Nutrition information: 290 calories; 16g fat; 30g carbohydrate; 12g protein
"Hazel Heaven"
1oz Hazelnuts, dry roasted
1 tablespoon sliced almonds
1 tablespoon dried currants or blueberries (unsweetened)
.25 oz unsweetened shredded coconut
Mix all the ingredients. Serves one.
Nutrition information: 290 calories; 26g fat; 15g carbohydrates; 6g protein |
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