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Restaurant lunch highlights:

Eating Healthy while camping

Eating Healthy while camping

DRmcHEALTHYeatingLOGO

 

 

 

 

MCednoteART

EDITOR's NOTE: Dr. Michelle Cardel, PhD, RD is our resident expert on all important food information that is healthy, smart, and good for your body, mind, stomach and waistline. Dr. MC will share smart food advice with us on a regular basis and looks forward to answering, discussing any food questions you might have. 

 

 

 

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Before the Florida heat and humidity turn up, spending time in the great outdoors is a favorite Florida past time. It is a great opportunity to get some physical activity and can also be good for your mental health: Studies show that people are drawn to nature and being in the great outdoors reduces stress. Though camping can be beneficial, it can also make healthy eating difficult. Regardless of whether you are car camping with your family or backpacking solo, eating healthy while camping can be challenging and takes a little planning.

Generally, when we think of camping meals we think hot dogs, hamburgers, chips, and s'mores. Though these are tasty treats, they are high in fat, sugar, and sodium. These foods won't give you the proper nutrients you need to hike Paynes Prairie or go on a long canoe trip on the river. So, before heading out on your trip, take the time to write out a healthy menu to ensure that you and your family are getting the nutrients you need to keep you energized for camping adventures.

 

051216EHcarCamping

Healthy Foods for Camping

Car camping gives you the luxury of taking a cooler with you, which makes it easier to bring a greater variety of foods by including food that need to remain refrigerated. Pack produce that doesn't bruise easily and can be eaten whole such as apples, oranges or clementines, grapes, berries, sugar snap peas, carrots, and pre-cut celery and red and green peppers. With backpacking, while you need to take into account the weight of the food as well as perishability without a cooler, there are still a lot of healthy options.

 

Example Foods for Camping:

051216EHburitos

Breakfast: Hearty

 Breakfast Burrito. Bring the eggs already cooked and mixed with veggies and turkey sausage. Then just put the mixture in a whole wheat tortilla and serve.
 Ham and Egg Muffins. Pre-make these with a scrambled egg, slice of cheese, and slice of Canadian bacon and wrap in foil. To eat, heat over the grill until warm.
 All in One Skillet Breakfast. Pre-make this by cooking eggs, a variety of vegetables, cheese, and cut up Canadian bacon together before you go. To eat, heat in a skillet over the grill until warm.

 

Breakfast: Light and Easy

 Oatmeal, Nuts, and Berries. Bring oatmeal packets and add hot water. Add nuts and berries.
 Overnight Oats. See below for recipe.
 Greek yogurt mixed with berries and nuts.
 Fiber One Cereal with Milk

 

051216EHmasonJar

Lunch: Usually Light and Easy

Salad in Mason jars
Whole grain bread with peanut butter and grapes on top
 Whole wheat pita bread stuffed with home-cooked meat (cold cuts are not healthy!), cheese, and veggies
 Pre-made lentil soup

 

051216EHquinoa

Dinner: Hearty

 Tin foil Dinners
 Pre-made quinoa mixed with black beans, corn, cilantro, and tomatoes

 

Dinner: Light and Easy

 Tuna with Salad and Previously Cooked Chickpeas. Purchase tuna in pouches, rather than cans to save on weight.
 Veggie burgers

 

051216EHsnacks

Snacks: Usually Light and Easy

 Fruits that are easy to eat and won't bruise easily such as clementines and grapes
 Veggies that are easy to eat or pre-cut such as baby carrots, sugar snap peas, celery, red and green pepper slices
 Previously cooked chickpeas tossed with olive oil, garlic, and sea salt
 Cheese sticks
 Boiled eggs
Mixed nuts
Hummus as a dip for apples or veggies
 Greek yogurt as a dip for fruit or add granola/nuts
Peanut butter as a dip for apples or carrots)

 

Desserts: Usually Light and Easy

051216EHBARS

Baked apples.
Campfire Cones. Sugar cones filled with bananas, a couple marshmallows, and some chocolate chips. Wrap in aluminum foil and place on top of grill or campfire for 2-3 minutes
Peanut Butter Chocolate Bars. See below for recipe.
Banana S'mores. Take a banana, cut it in half and place it inside aluminum foil. Add some chocolate chips and marshmallows. Wrap in foil and place on top of grill or campfire for 3-5 minutes.

 

EATING HEALTHY CAMPING RECIPES

Peanut Butter Chocolate Bars

Ingredients:
1 1/4 cup of peanut, almond, or cashew butter, preferably natural with no sugar added
1/2 of a large banana, mashed
3 Tbs sugar-free or regular maple syrup
1 tsp baking powder
1 tsp vanilla
1/2 tsp sea salt
1/2 cup dark chocolate chips; the amount could be reduced to 1/3 cup as well if trying to cut down on calories

Directions:
1. Preheat oven to 350.
2. Combine all ingredients together except for the chocolate chips.
3. Add the chocolate chips.
4. Lay parchment paper on top of baking sheet and bake for 20 minutes.
5. Let cool before cutting into bars.

 

Blueberry Strawberry Overnight Refrigerator Oats

Ingredients:
1/4 cup old fashioned oats
1/3 cup skim, almond, coconut, or soy milk
1/4 cup Greek yogurt, plain or fruit flavored
1.5 tsp dried chia seeds (optional)
1/4 tsp almond extract
1/4 tsp cinnamon
1 tsp honey
1 cup strawberries and blueberries or any other fruit you like (also works great with raspberries, blackberries, mangos, or apples

Directions:
1. In a mason jar add oats, yogurt, chia seeds, almond extract, and honey.
2. Put lid on jar and shake until well combined.
3. Add fruit and stir until mixed throughout.
4. Cover jar with lid and refrigerate overnight or up to 5 days.

 

Before the Florida heat and humidity turn up, spending time in the great outdoors is a Florida springtime favorite. It is a great opportunity to get some physical activity and can also be good for your mental health: Studies show that people are drawn to nature and being in the great outdoors reduces stress. Though camping can be beneficial, it can also make healthy eating difficult. Regardless of whether you are car camping with your family or backpacking solo, eating healthy while camping can be challenging and takes a little planning.

Generally, when we think of camping meals we think hot dogs, hamburgers, chips, and s'mores. Though these are tasty treats, they are high in fat, sugar, and sodium. These foods won't give you the proper nutrients you need to hike Paynes Prairie or go on a long canoe trip on the river. So, before heading out on your trip, take the time to write out a healthy menu to ensure that you and your family are getting the nutrients you need to keep you energized for camping adventures.

Healthy Foods for Camping

Car camping gives you the luxury of taking a cooler with you, which makes it easier to bring a greater variety of foods by including food that need to remain refrigerated. Pack produce that doesn't bruise easily and can be eaten whole such as apples, oranges or clementines, grapes, berries, sugar snap peas, carrots, and pre-cut celery and red and green peppers. With backpacking, while you need to take into account the weight of the food as well as perishability without a cooler, there are still a lot of healthy options.

Example Foods for Camping:
Breakfast: Hearty
• Breakfast Burrito. Bring the eggs already cooked and mixed with veggies and turkey sausage. Then just put the mixture in a whole wheat tortilla and serve.
• Ham and Egg Muffins. Pre-make these with a scrambled egg, slice of cheese, and slice of Canadian bacon and wrap in foil. To eat, heat over the grill until warm.
• All in One Skillet Breakfast. Pre-make this by cooking eggs, a variety of vegetables, cheese, and cut up Canadian bacon together before you go. To eat, heat in a skillet over the grill until warm.

Breakfast: Light and Easy
• Oatmeal, Nuts, and Berries. Bring oatmeal packets and add hot water. Add nuts and berries.
• Overnight Oats. See below for recipe.
• Greek yogurt mixed with berries and nuts.
• Fiber One Cereal with Milk

Lunch: Usually Light and Easy
• Salad in Mason jars
• Whole grain bread with peanut butter and grapes on top
• Whole wheat pita bread stuffed with home-cooked meat, cheese, and veggies
• Pre-made lentil soup

Dinner: Hearty
• Tin foil Dinners
• Pre-made quinoa mixed with black beans, corn, cilantro, and tomatoes

Dinner: Light and Easy
• Tuna with Salad and Previously Cooked Chickpeas. Purchase tuna in pouches, rather than cans to save on weight.
• Veggie burgers

Snacks: Usually Light and Easy
• Fruits that are easy to eat and won't bruise easily such as clementines or grapes
• Veggies that are easy to eat or pre-cut such as baby carrots, sugar snap peas, celery, red and green pepper slices
• Previously cooked chickpeas tossed with olive oil, garlic, and sea salt
• Cheese sticks
• Boiled eggs
• Mixed nuts
• Hummus as a dip for apples or veggies
• Greek yogurt as a dip for fruit or add granola/nuts
• Peanut butter as a dip for apples or carrots

Desserts: Usually Light and Easy
• Baked apples
• Campfire Cones. Sugar cones filled with bananas, a couple marshmallows, and some chocolate chips. Wrap in aluminum foil and place on top of grill or campfire for 2-3 minutes
• Peanut Butter Chocolate Bars. See below for recipe.
• Banana S'mores. Take a banana, cut it in half and place it inside aluminum foil. Add some chocolate chips and marshmallows. Wrap in foil and place on top of grill or campfire for 3-5 minutes.

EATING HEALTHY CAMPING RECIPES

Peanut Butter Chocolate Bars
Ingredients:
1 1/4 cup of peanut, almond, or cashew butter, preferably natural with no sugar added
1/2 of a large banana, mashed
3 Tbs sugar-free or regular maple syrup
1 tsp baking powder
1 tsp vanilla
1/2 tsp sea salt
1/2 cup dark chocolate chips; the amount could be reduced to 1/3 cup as well if trying to cut down on calories

Directions:
1. Preheat oven to 350.
2. Combine all ingredients together except for the chocolate chips.
3. Add the chocolate chips.
4. Lay parchment paper on top of baking sheet and bake for 20 minutes.
5. Let cool before cutting into bars.

Blueberry Strawberry Overnight Refrigerator Oats
Ingredients:
1/4 cup old fashioned oats
1/3 cup skim, almond, coconut, or soy milk
1/4 cup Greek yogurt, plain or fruit flavored
1.5 tsp dried chia seeds (optional)
1/4 tsp almond extract
1/4 tsp cinnamon
1 tsp honey
1 cup strawberries and blueberries or any other fruit you like (also works great with raspberries, blackberries, mangos, or apples

Directions:
1. In a mason jar add oats, yogurt, chia seeds, almond extract, and honey.
2. Put lid on jar and shake until well combined.
3. Add fruit and stir until mixed throughout.
4. Cover jar with lid and refrigerate overnight or up to 5 days.

Last modified onFriday, 01 June 2018 05:27
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