" Summer is about fun and being outdoors as much as possible. When you’re out and about having fun, you still have to eat, right? "
WHEN YOU’RE OUT THERE ON THE TRAIL, SNACKS ARE SUPER IMPORTANT TO STAY FUELED AND HYDRATED.
If you’re buying a packaged “protein bar,” do your body a favor and read the ingredient label. Ingredients are listed in order of quantity, so buyers beware! If I’m not making my own bars, here are two I give a healthy thumbs up for: Lara Bars (read ingredients because some do contain sugar now) and Epic bars.
A few companies offer small, single serving packs of coconut oil, almond butter, and peanut butter, so you can enjoy them quickly and easily. You can find all of these at Mother Earth’s Storehouse.
Here are some of my favorite go-to snacks, and these are great for traveling too. Summertime snacks when you’re doing physical activity should be nourishing but not too heavy, like these:
APPLESwith a packet of almond butter and coconut flakes
BANANASthat are a bit green and firm, so they can hold up in a backpack
BARE FRUITor packages of freeze-dried fruit to munch on
MAKE YOUR OWN TRAIL MIX:
-nuts (pecans, walnuts, almonds)
-seeds (sunflower and pumpkin)
-dried fruit (raisins, dried cranberries, dried cherries, dried apricots)
-dark chocolate chips
OTHER IDEAS FOR HEALTHY SNACKS ON THE TRAIL:
-PB&J on a wrap or sandwich is an old standby. Try one with almond butter and banana.
-Sliced turkey on a romaine lettuce wrap.
-A container of hummus with sliced veggies.
-Cheese with sliced veggies, crackers, and olives.
-Vegetable sushi. Pickled ginger and soy sauce hit the spot on a hot day. Leave out the fish though—it’s too hard to keep at safe temperature.
Packing up some healthy drinks can replenish electrolytes and provide much needed energy. Hold the blue food coloring and tons of sugar, and make your own electrolyte drink. Water with fresh lemon and a few pinches of good quality sea salt with a drizzle of honey is a refreshing homemade thirst quencher, sure to taste great and make you feel fantastic.
TAKE A GREEN JUICE with you if you can keep it cold: juice celery, cucumber, 1/2 lemon, a few leaves of kale, an apple, and a slice of ginger. Add a pinch of sea salt, and you’ve got a nutrient-rich drink that, believe it or not, will quench and satisfy. Gotta keep it cold though!
IF GOING ON A PICNIC or scenic drive and you have a larger cooler, anything is possible. I haven’t found anything better on a hot summer day than cubes of cold, sweet watermelon. Also delicious are cold strawberries, grapes, cherries, peaches, honeydew or melon with fresh lime juice, and containers of yogurt or cheese.
LIVIN’ IT UP POWER SNACKS
Here’s a version of a tasty protein bite I make all the time. It’s great for traveling, hiking, or busy work days (makes 12):
-1 1/2 cups raw almonds, pecans, walnuts, or cashews (or a mix)
-1/2 cup soft medjool dates, pitted and chopped
-1 tbsp coconut oil
-1 tbsp cacao powder
-1 tbsp hemp protein powder
-1 tbsp chia seeds or ground flax seeds
-2 pinches Himalayan pink salt
-Scant 1/8 teaspoon cinnamon
1. Put nuts, seeds, cacao, protein powder, chia/flax seeds, cinnamon, and salt in a food processor, and pulse until you get a fine texture, being careful not to turn it into nut butter!
2. Add chopped dates, and pulse until all is combined. Roll into balls and store in the fridge or freezer. Pack a few for quick energy and satisfaction on camping/hiking/biking trips, and enjoy!
MORE IDEAS FOR THE BITES :
-Roll the protein bites into some shredded, unsweetened coconut
-Add goji berries
Holly Shelowitz is a culinary nutrition educator and chef who has been counseling and teaching clients in the Hudson Valley for the past 15 years. Got nutrition questions? Join her email list for recipes and nutrition tips. Holly has a cooking school in Rhinebeck, offering hands-on cooking classes each month to teach you how to make delicious food for your great life. She also offers private cooking lessons and creates cooking parties for your friends and family in your kitchen or hers. View the calendar of events at hudsonvalleycookingclasses.com. Learn more at nourishingwisdom.com or her Facebooks pages: Nourishing Wisdom Nutrition and Hudson Valley Cooking Classes.