Hello
fellow hikers,
A
friend and I recently completed a 4 day hike in Western Australia from Cape
Leuwin to Gracetown - part of the Cape to Cape track, near Margaret River.
We needed to carry all our own water, food, clothes, tent, etc. So
therefore we had to be very conscious of weight.
I
have done many multi day hikes over the years, with some of them being 13 days
long, however my food choices have changed a lot since my first multi day hike
back in 2006. I really enjoy doing multi day hikes and each time I complete
one I learn a little more.
This
hike I decided to focus more on which whole foods I could take with me that
were light, clean and nutrient dense. Chia seeds became a major part of
both breakfast and lunch, with the benefits of this seed outlined below.
These
were my food choices on my most recent hike.
I had more than enough, however we did plan on a 5 day hike so I had
extra tucker.
Breakfast - Home made muesli consisting of oats, rice bran, chia seeds,
almonds, walnuts, coconut, goji berries, cacao nibs and chopped dried apricots
(the brown ones without preservative 220 on them). I had this soaked in
either hot or cold water of a morning and a squeeze of honey could be added on
top. This was so incredibly filling it kept me going for hours as we
hiked over sand, rocky cliffs, through forests and up hills. I measured
each daily amount out into zip lock bags to ensure I had enough for the week.
Lunch - Chia porridge consisting of chia seeds, coconut, pecans and chopped
dates. This is incredibly light prior to adding water so a fantastic
hiking food. This could be heated up with warm water when the weather is
cold or otherwise cold water. A squeeze of honey is optional. I
would like to add more flavour to this dish for my next hike (perhaps cacao and
maca powder), however the energy gain from these little seeds is sensational!
Dinner - I tend to favour dahl on long hikes as it's highly nutritious
and light and so tasty with the right mix of spices. I choose to use red
lentils as they cook quickly and also absorb the flavours of spices well.
A great accompaniment is quinoa as it cooks faster than brown or
white rice, therefore saving on gas or wood, and is more nutritious with a
better balance of protein to carbohydrates.
This ratio helps to repair muscles after hiking all day. Recently on my hike I also discovered another
dish that is a winner – butter bean and sweet potato curry served with cous
cous. The butter beans can be pre cooked
and then dehydrated or otherwise a can of organic butter beans placed in a
vaccum sealed bag and eaten on the first night is fine. Onions, garlic and fresh ginger are a great
base for both of these dishes. It can be
pre cut and dehydrated, however if room allows it’s great to be able to cut the
onions, garlic and ginger fresh and cook them in some coconut oil and let the
aroma spread through the camp as everyone’s appetite grows after a long day of
hiking. A spice mix that I enjoy using
is turmeric, cumin, mustard seeds, sea salt (plus onion, garlic and ginger
above) and I’m sure there are a few others, which I’ve forgotten. Be creative!
Snacks – Bliss balls (containing chia seeds) are fantastic as they are
light, full of flavour and nutrient dense.
I tend to put a lot of cacao powder in mine to ensure a good energy
source and a high amount of antioxidants.
I ended up going to Paleo café with friends prior to flying to WA so I
picked up a lemon myrtle raw food bar and lemon and macadamia slice. I also carried some wheatgrass powder with me
and some activated almonds and extra dried apricots. This was more than enough. The wheatgrass powder I feel is essential as
it gives the body an alkaline source, as it’s hard to get greens when out on
the track. Dehydrated bananas were
another delicious and energy rich snack.
Next time bananas are cheap buy a heap and dehydrate them if you
can. Then vacuum seal them and they’ll
store really well for long periods, ready for your next hike.
Despite
the number of superfood choices I would like to highlight the benefits of chia
for multi day hikes. This seed has the ability to absorb 9-12 times its
weight in water. This means that chia increases hydration in the body,
leading to less fatigue and muscle cramping. Chia also decreases recovery
time and fatigue due to its high amount of omega 3 fatty acids and
antioxidants. Both of these reduce inflammation, which speeds up
recovery. Its high potassium and moisture retaining qualities helps
protect against electrolyte loss which can lead to cramping. The Tarahumara
people of southwest Mexico would roast the seed and crush it before adding it
to water to make a 'sports gel' which they would consume prior to long distance
running. Coates, W. (2012). Chia -
The complete guide to the ultimate superfood.
I
would love to hear your ideas or questions surrounding hiking foods. It's
a fantastic idea to learn from each other. Please share your comments
below, email me or post a comment on my Facebook page - Seeds Of Health.
Happy
hiking!
Janelle
