WestCoast Families Mar|Apr 2020

Stay Nourished On The Go

3 Healthy Snacks To Prep Before Any Trip

by Alyssa Bauman, Nourished.ca

Keeping well nourished while travelling is, no doubt, harder to do than eating well at home. But with a little know-how, it can be easy to source out healthier options to keep you fuelled up while exploring the world. The same rules apply if it's a bike ride with the family or a daytrip to the park.

Airports are now stocking healthier food options like cut-up veggies and hummus, fruit cups, pre-packed salads, and in some cities, even smoothie bars are offered. But packing some non-perishable and healthy travel essentials can also be helpful, especially when you’re in a pinch.

Before I go on a trip, I always prep several individual Ziploc bags full of assorted nuts, seeds and dried fruit. Bars are a high-protein snack as well, and of course veggies and fruit. When I know travel routes are going to be a long haul, I take a bit more time to prep some packable healthy snacks like the ones I have listed below. Once at my destination - and especially if it’s international, we hit the local markets, grocery stores and specialty food shops first.

Our most memorable family stops and visits to local food markets. It's a great way to explore the local culinary scene, and connect with the culture too.

CHOCOLATE CHIP COOKIE DOUGH BITES

These protein-packed fibre bites were so popular, my oldest child enlisted the crew to make yet another batch, while I got to sit back and watch from the sidelines, knowing they would be fuelling their bodies with healthy treats.

Ingredients: • 3 cups rolled oats • 2 tblsp chia • 2 tblsp hemp • 2 tblsp vanilla extract • ¼ tsp Cinnamon • ½ cup of Maple syrup • Optional Extras: ½ cup chocolate chips, cranberries • 1/2 tsp baking powder

Directions: 1. Mix chia in half a cup of water and set aside. 2. Split your oats in half. Process one half into flour. Pour the other half of the oats in a bowl. Mix flour and whole rolled oats. Add in all other dry ingredients. 3. In a separate bowl, mix together wet ingredients. Add to the dry bowl. Mix well. Hands work, and little hands love this. 4. Put in the fridge for at least 30 minutes. Remove from the fridge and start rolling about a tablespoon of dough forming into small golf balls. Again, little hands love this. Place on a tray and set in the fridge, again for at least 10 minutes. Prepack in bags and off you go.

KALE CHIPS

Easy to make, and so incredibly tasty - just another way to get the veggies in.

Ingredients: • 2 large heads of organic kale (or more, as they go fast), stems removed • 1 tsp sea salt • 3-4 tblsp nutritional yeast • Olive oil

Directions: Make sure kale is super dry. In a large bowl, massage kale leaves with 2 to 3 tablespoons of olive oil. Season lightly with sea salt and approximately 3-4 tablespoons of nutritional yeast.

Spread out in one layer on a baking sheet. Bake for 10 minutes, then carefully shake the kale. Re-check after another 10 minutes. Be careful, as these can burn quite quickly.

Once nearly all crispy, remove from the oven and let crisp up further on the baking sheet until completely cool. Transfer to a bag, and leave it a bit open while travelling.

WHEAT-FREE BLUEBERRY MUFFINS

These are addictive, and fast and easy to make. High in fibre, and full of healthy fat and antioxidants, these wheat and refined sugar-free muffins are the perfect on-the-go snack.

Ingredients: • 1 1/2 cups almond meal (store bought or grounds from homemade almond milk) • 1 cup rolled oats • 1 tblsp hemp seed • 1 tblsp coconut flour • 1/4 tsp Salt • 1/2 tsp baking soda • 1 tsp cinnamon • 1 tsp vanilla • 2 tblsp honey • 1/4 cup + 1 tsp melted coconut oil • 2 eggs • 1 cup fresh blueberries (or frozen, but fresh is best)

Directions: Preheat oven to 350. Line a 12 count muffin tin. In a mixing bowl,combine dry ingredients (almond flour, oats, coconut flour, salt, cinnamon and baking soda) and stir to combine. Pour in coconut oil, eggs, honey and vanilla, and mix well. Fold in blueberries. Distribute into muffin tin. Bake for 20-25 minutes. Allow to cool and enjoy.