Authored by Dr.Sara Jean Barrett

I love backpacking. Getting deep in to the woods, miles from anyone else and being totally immersed in nature is pure bliss. One major challenge for backpacking is how do you bring nourishing food to last several days that is light and easy to bring along? An even bigger challenge is doing this on a low carb diet! I had to tackle this head on getting ready for a backpacking trip this summer. My partner and I spent many hours researching and preparing so I want to share with you what I have learned. This isn’t a typical recipe blog more of a how-to guide to plan for healthy
camping/backpacking meals.  

Breakfast:
Most backpackers rely on oatmeal for a satisfying breakfast. It is light to carry and easy to prepare. So we didn’t stray far from this classic we found Wildway Grain Free Instant Hot Cereal. We tried four of their flavors and my favorite was toasted coconut. We brought along some chia seeds and coconut oil to add to this breakfast.
Net carbs= 8g
 



Lunch:
In the middle of the day we were moving so we didn’t really want to sit down and eat a big meal so we broke lunch up in to two smaller meals.

Meal 1: We brought along with us some pecans and my favorite turkey jerky by Vermont Smoke and Cure. Eating ¼ cup of pecans and 2 jerky sticks each gave us enough fuel to make it to our second smaller meal.
Net carbs=  3g
 
Meal 2: We combined chocolate protein powder, fiber powder, greens powder and powdered coconut milk with water for a chocolate pick me up drink. My current favorite protein powder is NutriDyn’s Chocolate Paleo Protein.  We also use NutriDyns fruits and greens powders for an extra boost. My favorite is their espresso flavor.

Net carbs= this will depend on what fiber you use and if you choose to add a greens powder. The greens powder does increase the carb count for us this came out to 9 grams.
 
Dinner:
We rotated through 4 different dinner meals that each combined a protein + veggie pouch + seasoning + fat.
 
Let’s start with the prep work at home.

Protein:
We have a dehydrator and used that to dehydrate several pounds of ground beef. (insert picture of dehydrating beef). The process is quite simple you cook the beef thoroughly, strain off the fat (I know this isn’t very ketogenic but in order dry properly and keep it from spoiling it must be done) and pat it dry with a paper towel. Then spread it out on the dehydrator. We found that after a few hours it helps to move it around to ensure if fully dries out. It’s amazing how small a pound of ground beef becomes

Next time we will try dehydrating chicken. This time we settled for some chicken pouches that we took with us on shorter trips.
 

Veggies:
For vegetables we didn’t have the time or energy to dehydrate ourselves this trip so settled for buying dehydrated broccoli, spinach, onion and celery. We made individual pouches combining these and used them with every dinner. In the end we didn’t like the celery. It never rehydrated well and was quite chewy so I would leave that one out.

For multiday backpacking we used pouches of spices that we assembled at home. My favorite was a curry we put together. For days that we weren’t hiking far we used premade sauce mixes.

Fat:
We brought two small jars of coconut oil to add to our meals. We also had some packets of almond butter to add to our curry dinner as well as powdered coconut milk. We bought a few unripe avocados and managed to keep them safe and added them to a few of our dinners as well.
 
Putting it all together:
The dehydrated beef worked out surprisingly well. We did discover that it works best if you add the beef to a bowl with a few cups of water and let it sit covered for at least 30 minutes before starting to cook. Once the dehydrated beef was pretty well rehydrated we used our camping stove to heat the beef, add more water if needed and added the spices/flavor pouch and vegetables. Cook until everything is rehydrated.

We ended our day with a square of Choc Zero chocolate

Tips:
We didn’t factor in how much sweating we would do and how much extra sodium we would require. We did bring along electrolyte packets to take once per day but a few days in I was starting to get lightheaded and realized I needed more salt. We make a quick stop and picked up some more salt before continuing on our way. A low carb diet often increases your salt requirements so if you will be sweating a lot in addition make sure you bring extra salt!
 
If you have any camping food tips please comment below. We are always looking for new ideas.it.

From the kitchen of Marian Kimball Eichinger, LAc

​Last fall I tested my will power with a very strict elimination, anti-inflammatory diet. I avoided all grains, night shade vegetables (tomatoes, potatoes, all peppers and eggplant), nuts, soy, eggs, dairy products, most seeds and beans, and alcohol. Wow, what could I eat?? Lots of green leafy and cruciferous vegetables, winter and summer squashes, clean meats and fish, oils and root vegetables. Sweet potatoes, which are not a night shade, became a very common go-to grain and white potato alternative, and they certainly rose to the occasion by providing just perfect amount of sweetness and versatility. This is a recipe I used often and even now, after the elimination diet is over, has a place in my regular weekly meal rotation. The high heat of the oven causes the citrus juices to blacken the edges of the sweet potato producing a rich, sweet and tangy, slightly chewy roasted flavor.
 
In Traditional Chinese dietary therapy, sweet potatoes are sweet and orange, nourish the spleen and stomach organ system, and tonify the kidney system. Sweet potatoes are easily digested, help diarrhea and constipation, and fortify body fluids. Lemon and lime juice are warming and help eliminate phlegm, stop cough and replenish body fluids. Orange juice is more cooling and can benefit the stomach, clear heat and improve appetite, but like the lemon and lime can also ease dry cough. Together these flavors provide a sweet and savory taste experience! Enjoy!

​INGREDIENTS

• 3 medium sweet potatoes, peeled, halved and cut into wedges about 3" long and 1" wide at base

• At least two of the following:
     1 lemon, juiced
     1-2 clementine (or other) oranges, juiced
     1 lime, juiced

• 1 1/2 Tablespoons of olive oil
• 2 cloves of garlic, chopped
• 1/2 teaspoon of kosher salt
• 1/2 teaspoon dried thyme
• Ground black pepper (as much as you want)

 
DIRECTIONS

1. In a large bowl, combine the citrus juices, olive oil, garlic, salt, thyme and black pepper
2. Add the sweet potato wedges to the mixture and stir to coat. 
3. Let the wedges marinate for as long as you can, stirring occasionally. Try for at least 20 minutes and up to 24 hours. 
4. Preheat oven to 400 degrees.
5. Cover a cookie sheet with a piece of parchment paper to protect your pan and speed clean up. Empty the sweet potato mixture (juices included) onto the parchment paper.
6. Put the pan on the middle rack of the oven and bake for 30-40 minutes, stirring the wedges once or twice.
7. ​Take out, let cool and enjoy!

From the kitchen of Dr. Q

Typically when something is super trendy you can find me running in the opposite direction. This is especially so with the current ‘magical’ Instant Pot craze – I mean, an 8-minute chicken? There’s no way.
 
So when a good friend forced one on me (she had an extra and likes to see me squirm), I thought it might be a great chance to prove the masses wrong – especially after finding a recipe for a 6 minute spaghetti squash. There’s no way it wouldn’t turn out uncooked or soggy, right? Right. No way.
 
After reading the user instructions and putting the contraption together I tried it out:

1. Wash and dry a medium-sized spaghetti squash
2. Cut it lengthwise and scoop out seeds with a large spoon
3. Pour 1 cup of water into the Instapot
4. Place both spaghetti squash in the Instant Pot, cut sides up
5. Drizzle squash with olive oil, and sprinkle with salt and pepper to taste
6. *optional* spread ____ garlic along the inside of squash
7. Close and seal the lid
8. Click the manual button (high pressure), and set the timer for 6 minutes
9. When timer is done open the Instapot with a quick release
10. Use a fork to shred the cooked squash so it resembles spaghetti, and enjoy

From the kitchen of Dr. Lori Hulsing
 
Green smoothies are a great way to supply children with variety of nutritious fruits and vegetables. In addition, when green smoothies are introduced to children as babies, they are generally more accepting of the different flavors, colors, and textures of this healthy drink than if they are introduced later.
 
You can start giving green smoothies at 8+ months of age. Start with small quantities to make sure your baby can digest the smoothie well. In addition, make sure you include only one new food at a time in the smoothie so you know what the culprit is if your child has a reaction to that item.
 
If your baby or toddler isn’t interested in a green smoothie with the first introduction, just try again at a later date. Studies suggest that young children may need to be exposed to a novel food many times before they like it. Children will likely be more interested in trying this type of food too if they see parents, caregivers, and siblings eating green smoothies.
 
This recipe feeds my two bambinos and I and was described as "delicious" by my discriminating 7 year old while my 13 month old squealed in delight: success! ​

Ingredients:

• 2 lacinato kale leaves
• 1/2 avocado
• 1/2 cup blueberries
• 1 banana
• 1/4 inch peeled ginger (Do not add too much ginger or it will overpower the smoothie)
• 1/4 cup applesauce (This ingredient is optional. For older babies you can replace this with 1/2 an apple or pear instead)
• 2 cups water

 
Directions:

1. Blend all ingredients in a high powered blender until completely smooth. 
2. Do not add sweeteners to the smoothie. Children are developing their food preferences and can get accustomed to artificially sweetened foods which can be detrimental to their health. If you choose to add a sweetener--no honey before age one. 
3. You can feed the smoothie to your child with a spoon or in a glass.
4. Leftovers can be stored in the fridge for later. Adding a little lemon juice will keep the smoothie fresh even longer. 

Click here for a printable recipe.

From the kitchen of Dr. Barrett
 
I grew up in Georgia but didn’t develop an appreciation for collard greens until moving to the Midwest. I was getting a little tired of kale and wanted to add some variety to my leafy green repertoire. Collard greens brings up images from my childhood of soggy overcooked greens with large pieces of bacon fat, not a pretty picture. Luckily, I overcame my bias against collard greens and now this mild tasting leafy green is a staple in my diet. The recipe below is one of my favorite ways to eat collard greens.

From the kitchen of Amy Daws, CMT

This gluten-free (noodle free) take on vegetable lasagna is one of my favorite recipes for any season.  As someone who likes to eat nutritious meals packed with veggies, but doesn't like spending a lot of time each day figuring out what to eat this is a great option.  You can make a pan on a day off and have it to eat throughout the week.  This recipe can easily be made dairy free by omitting the parmesan cheese or substituting dairy free cheese.  Feel free to play with different vegetables as they go in and out of season.

Directions:

1. Preheat the oven to 400 degrees F
2. Prepare your grains according to package directions. I used a combination of brown rice, forbidden black rice, and red quinoa for lots of color and texture. The rice I chose took about 40min to cook so I got it started first and added the quinoa in with 10min left in the cooking time. If you have bone broth on hand use it instead of water to cook the grains and get all the additional health benefits.
   
3. Wash and dry your sweet potatoes and cut into 1 inch cubes.
4. Mix 2 Tbsp each coconut oil and coconut milk and coat the sweet potato cubes with the mixture.
5. Lay sweet potatoes out on a cookie sheet (I cover mine with foil for easy clean up) and bake for about 50 minutes or until they can be easily pierced with a fork and are browning on the edges.
6. While your grains and potatoes are cooking, prepare the white miso sesame sauce by combining ginger, garlic, rice vinegar, toasted sesame oil, and olive oil in a food processor and blending well. After the ginger and garlic are well incorporated into the liquid add the thicker elements of honey, tahini, and white miso and blend until smooth.
7. When your potatoes and rice are close to done, steam the spinach or other leafy greens and toast enough black and white sesame seeds to sprinkle over each bowl. I had a mesh colander that fit right over my rice pot and was able to steam the spinach easily right on top. You'll know the sesame seeds are done as they start to release a lovely toasty scent.
8. The last step is layering everything in your bowl with a little miso sauce and then cooking up an egg however you like and finishing off with toasted sesame seeds and a pinch of salt.

What I love about this recipe is the how much you can experiment with variations. The original version had broccoli instead of spinach and I just swapped in a different nutrient-dense veggie that was easier for me to digest. Add as many veggies as you can! It is easy to just add something else to the roasting pan with the potatoes and not even dirty another dish. Comment below if you think of a particularly delicious addition or variation!

From the kitchen of Jesse Haas, CNS, LN

Click here for a printable PDF

Spring rolls are one of my favorite summer meals. They're light, refreshing and flavorful. Added bonus: you can really put anything in a spring roll making it a perfect "recipe" for CSA season. CSA stands for community supported agriculture, which describes a business model whereby members invest in a farm's season and in return for their financial support against weather and pests - risks inherent in organic farming - get a weekly distribution of fresh produce from the farm. I've been a member of various CSAs throughout my life, but this year I'm getting my veggies from Easy Bean CSA Farm in Milan, MN. It's a summer highlight for me!

Spring rolls are a Vietnamese dish, most often served as an appetizer in the U.S. Because they're somewhat laborious to make, I make a pile of them at a time and serve them as the main entree. What makes a delicious spring roll? Fresh aromatic herbs and a delectable dipping sauce.

Fresh Summertime Spring Rolls
Makes 4 servings

Ingredients

• 1 small beet, shredded
• 2-3 carrots, shredded
• 1-2 green onions, cut into thin strips
• 12 cooked shrimp, halved the long way
• 2 cups shredded napa cabbage
• cilantro, mint and Thai basil sprigs
• 2 oz. brown rice vermicelli noodles
• 8 rice wrappers 

Directions:

1. Follow the directions on the box to prepare the rice vermicelli. When done cooking, rinse under cold water to keep the noodles from clumping together. 
2. Fill a dish or large saucepan with hot water from the tap. There's no need to boil it, but the water does need to be quite warm. Place one rice wrapper at a time in the warm water and allow it to soften. This will take 1-2 minutes. 
3. Remove the wrapper and lay it evenly on a flat surface. Layer each ingredient in the center of the wrapper, leaving 1-2 inches on either end. Fold over the uncovered sides, then tightly roll the contents into the wrapper like a burrito. 

From the Kitchen of: Karen Townsend
 
I am a huge fan of young coconuts and someday will live in a place where I can get them straight from the tree. The first time I made this smoothie I became obsessed with it and made it every day for weeks. It is refreshingly hydrating in the summer and a great way to bulk up on your greens. I adapted this recipe from a version of Kris Carr's.

Download a printable version of this recipe here

Delicious Green Smoothie
Serves 4

Ingredients:

• 1 young coconut (flesh and water)
• 1 avocado
• Handfuls of spinach and/or Romaine lettuce (as much as you can pack into the blender)
• Big handful of sprouts (I like alfalfa)
• 1 cucumber
• Pinch of cinnamon
• Whichever greens you like in addition to these
• Tiny splash of maple syrup to taste if you like a little extra sweet

 
Directions:

1. Open young coconut and pour the water into a jar. Scrape the flesh out and place in blender. If you have never opened a coconut here are some helpful instructions. You can also find videos if that's your preferred learning method.
2. Place avocado, greens, cucumber and  sprouts into the blender with the coconut and pour the coconut water in as the liquid to blend your smoothie.
3. Blend until everything is smooth and creamy. Add a pinch of cinnamon and a splash of maple if you like and blend some more. Pour into glasses and serve!
   

From the kitchen of Dr. Barrett
​
This hearty chicken soup contains mushrooms and plenty of fresh spices to help keep your immune system strong this winter. Feel free to add burdock root, astragalus root, or more dried medicinal mushrooms and other ingredients to increase the immune boosting effects.

Click here for a printable PDF
Serves 8-10
Ingredients:

• 1 whole chicken (free range)
• 2 bay leaves
• 10-12 multicolored carrots (purple is best)
• 3 celery stalks
• Fresh rosemary sprigs (dried will work too)
• Fresh thyme sprigs (dried will work too)
• 1 red onion
• Whole black peppercorns
• 2 jalapeños
• ½-1 cup wild rice
• 1.5 pounds fingerling and purple potatoes chopped into bite sized pieces (make sure the flesh is purple as well)
• 2 Tbsp dried sage
• 2 Tbsp tomato paste
• Minced garlic (mince at least 10 minutes before it goes into the pot)
• ¾ cup dried mushrooms (pick an immune boosting mushroom like shiitake)
• 1 bunch green onions, dice green tops and white bulb
• Ground black pepper
• Salt

While making this chicken soup it is very easy to simultaneously make some chicken stock. This will require two large pots.

1.  Start with 1 whole chicken into a pot of water (large enough that the chicken is covered with water) with 1 bay leaf, 1 carrot cut in half, 3 celery stalks cut in half, sprig of rosemary, sprig of thyme, 2 slices of red onion, 6 or 7 black peppercorns, and 1 jalapeno cut in half. Cook until chicken is tender ~180degrees in the breast.
2.  In a small skillet and the rest of the red onion diced with 1 jalapeno diced. Cook until onions are translucent.
3. Once the chicken is fully cooked (~180 degrees in the breast) pull chicken out of the pot and tear off all of the meat into bite sized pieces and set aside. Save the carcass for making stock.
4.  Remove the large vegetable chunks from the water and add to stock pot with carcass and fresh water.
5. Begin cooking the stock. Add another bay leaf and any left over vegetables you have in the kitchen such as onion skin from the red onion, stems from kale etc. Cook for at least one hour. Freeze the stock for easy use later.
6. In the water left over from cooking the chicken (soup) add 3Tbsp of salt, 1/2-3/4 cup of wild rice, chopped 1.5 lbs of fingerling and purple potatoes, 2 Tbsp dried sage, sprig of thyme, 1 Tbsp black pepper, 2 Tbsp tomato paste, 1 clove minced garlic, 3/4 cup dried mushrooms (shiitake), ½ of the diced red onion and jalapeno mixture. Allow this mixture to simmer for 30 minutes.
7. Meanwhile steam the carrots whole until slightly soft but still crisp. Chop carrots in to bite sized pieces add to soup along with pulled chicken.
8. Add 1 bunch of green onions diced. Add more salt to taste.