Introduction What summer is complete without a trip to your favourite campground! While the tradition of roasted marshmallows and nitrate­filled hot dogs cooking over the fire is appealing, those foods don’t offer the nutrition your family needs for long days at the beach and hiking. Healthy eating can be a challenge anytime, but when out in the woods, having good nourishing food on­hand can be particularly difficult. We gathered together our favourite camping­friendly and healthy recipes and meal ideas and we include them in this 4­day meal plan, along with a shopping list & packing list to make this even easier for you and your family. Summer is about relaxing, so relax … and enjoy this yummy food. ­ Lianne and the Sprout Right Team Shopping & Packing List _
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Oatmeal, 1­2 cups per person Frozen berries, 1 cup per person 1 can coconut milk Chia seeds, ½ cup Green tea Honey Trail mix, 1 cup per person divided into 4 baggies each 4 apples or 4 oranges, or a combination of each 1 bunch swiss chard 1 yellow or red pepper Frozen peas, 3 cups 1 can chickpeas 1 tsp curry powder 1 tbsp sesame seeds 1 tbsp hemp seeds (or more) 1 turkey burger per person 1 Gluten­free hamburger bun per person 3 tomatoes burger toppings 1 cob of corn per person 1 ½ cup green beans per person ¼ cup cranberries per person ½ cup sunflower seeds per person Apple Cinnamon Baked pancakes, frozen 2­4 per person Frozen chili, ¼ cup per person Veggie dog, 1 per person 1 gluten­free hot dog bun per person 1 (or half) sweet potato per person chicken kebabs (chicken pieces, olive oil, lemon juice, oregano, garlic clove, salt, pepper, metal skewers) Gluten­free Smores Beef fajitas (garlic, red onion, flank steak, balsamic vinegar, lime, red peppers, green peppers, zucchini) Gluten­free wrap Bread, ie. a baguette Jarred soup or frozen soup made at home, 1 cup per person _
1 green pepper per person _
1 can sustainable tuna fish per person _
mayo _
dijon mustard _
1 package brown rice pasta _
shredded swiss and cheddar cheese, 2 cups _
1 mason jar _
foil Make­ahead Turkey Burgers Apple Cinnamon Pancakes Mix Trail Mix Chili Chicken Kebabs Gluten­free Smores Beef Fajitas Soup Day One Breakfast: Oatmeal cooked on a camping stove with frozen berries and canned coconut milk*. Sprinkle with chia seeds before serving. Green tea with honey. *Save coconut milk in a mason jar for lunch. Snack: 1 baggie of trail mix. 1 apple or 1 orange. Lunch: Pan­fried swiss chard, yellow or red pepper, frozen peas and canned chickpeas simmered in coconut milk with curry powder. Sprinkled with sesame seeds and hemp seeds before serving. Dinner: Ground turkey burgers with gluten­free bun.** Sliced tomato. Ketchup if the kids insist! **Make the turkey burgers at home from fresh ground meat, seasoned as you wish. Freeze uncooked. Cook on a grill over the campfire or in a pan on a camping stove. Freeze gluten­free bun and allow it to thaw during the day. Served with shucked corn on the cob mixed with fresh steamed green beans, cranberries and sunflower seeds. Day Two Breakfast: Apple Cinnamon Baked Pancakes ­ Made at home and frozen as individual pancakes (make a double batch!) With frozen berries, now thawed. Green tea with honey. Snack: 1 baggie trail mix. 1 apple or 1 orange. Lunch: Frozen chili like this (make ahead). Veggie­dog cooked on the grill. Serve inside a gluten­free hot dog bun (bring frozen and it will thaw), with chili on top. Dinner: Baked sweet potato (Poke several holes into a washed and scrubbed sweet potato, wrap the potato in foil and place on the hot ash within the fire. Let cook, testing often with a stick). Chicken kebabs*** More fresh green beans, steamed on a camping stove. ***At home, marinade chicken pieces in 2 tbsp olive oil, 1 tbsp lemon juice, 1 tsp oregano and 1 garlic clove minced, salt and pepper. Let sit for 2 hours or overnight. Place on metal skewers and place in the freezer until you are ready to camp. Take frozen. Snack: Gluten­free Smores. Day Three Breakfast: Oatmeal with frozen berries, now creating a bit of a syrup! Snack: 1 baggie trail mix. 1 apple or 1 orange. Lunch: Beef Fajitas**** Sprinkle with sunflower seeds and served with 1 sliced tomato in a gluten­free or whole­grain wrap. **** At home, saute garlic and red onion in olive oil. Add thinly sliced flank steak, which has been marinated in balsamic vinegar and lime juice with lime zest overnight. Cook until almost done, and add red peppers, green peppers and zucchini. Cook until peppers are soft and meat is your desired done­ness. Let cool. Once cooled, add to a freezer­safe container and freeze until you are ready to camp. Warm in a pot on a camping stove. Dinner: Toasted bread (place thawed bread in foil and toast over the fire for a few minutes). Jarred soup or frozen soup made at home, cooked in a pot on a camping stove. Day Four Breakfast: Apple Cinnamon baked pancakes With frozen berries, now thawed. Green tea with honey. Snack: 1 baggie trail mix. 1 apple or 1 orange. Lunch: 1 green pepper hollowed of seeds. 1 can sustainable tuna fish mixed with mayo and dijon mustard. Stuff the pepper with tuna fish mixture. Dinner: Campfire Mac & Cheese Cook brown rice pasta on a campfire stove, according to directions. At home, pre­shred a mixture of swiss and cheddar cheese. Drain pasta and top with shredded cheese, let melt in the pan. Add fresh­caught flaked fish if you were lucky enough to catch some! If not, top with a fresh tomato and serve with cooked peas. Snack: Gluten­free Smores. www.sproutright.com