Yield: Approximately 8 cups | Prep: 15 minutes | Ready in: 1 to 1 1/2 hours
Why we love it:
Hiking weather is here! When planning a day hike, including food and water should be one of the most important parts to prevent feeling weak and sluggish. You will need good food for fuel and plenty of water to stay hydrated. Opt for healthy non-perishable foods that are relatively lightweight, nutrient-dense and easily bagged. Try these:
- Homemade granola. Combine your own blend of rolled grains, nuts, dried fruits and spices to make this on-the-go favorite. It supplies a concentrated form of energy, providing both simple and complex carbohydrates, healthy fats and some protein.
- Fresh fruit or veggie sticks. Choose durable fruits/veggies to withstand being jostled in your backpack, or slice/bag up beforehand. Fruits/veggies offer water and a better fiber-to-sugar ratio than just eating dried fruits.
- Whole-grain crackers plus tuna (in a foil pouch), cheese or peanut butter. Pack your favorite combination for a quick lunch. The combo provides protein, carbohydrates and electrolytes.
- Trail and snack mixes. Include a variety of nutritious snack mixes for fun and interest! Combinations may include nuts, seeds, dried fruits, pretzels, small crackers, marshmallows and a few small candy pieces such as M&Ms or dark-chocolate chips.
- Water. Drink 1/2 to 1 cup of water every 30-45 minutes while hiking. (That equals about 2 quarts of water for a 4-hour hike.) Keep water coming into your body even if you don't really feel thirsty. You are losing moisture and need to replenish it to stay hydrated. Planning how much water to pack depends on whether there will be water sources along the trail.
Here's a recipe for homemade granola to get you going.
What you need:
Canola oil spray
3 cups oats
1 cup wheat germ
1 cup chopped pecans
1 cup chopped almonds
1 cup dried fruit (raisins, cranberries or other berries work well)
1/2 cup sunflower seeds
1/2 cup sesame seeds (optional)
1/2 cup honey
1/2 cup canola oil
1/2 teaspoon salt (if unsalted seeds are used)
What you do:
1. Preheat oven to 300 degrees. Spray cookie sheet with canola oil spray. A non-stick pan with a rim is best.
2. Pour oats onto cookie sheet and bake for 15-20 minutes. Remove oats and increase oven temperature to 325 degrees.
3. Place toasted oats in a bowl and mix with remainder of ingredients.
4. Pour mixture onto cookie sheet. You may want to spray a bit more canola oil spray on the pan first to prevent sticking.
5. Bake for 15-20 minutes. Let cool; then remove from pan in pieces.