Backpacking gluten-free
Backpacking on a gluten-free or food allergy diet? ...it's tricky but can be done.
Is it possible to be one with nature, heath and self that we can live off the land and be self sustained at this moment in time? NO... but depending on the time of year and with a little preparation....we can get close.
Believe me, I know how difficult it is to be on a restricted diet. I know what it takes to sustain energy, nutrition and life while backpacking. Being gluten-free and vegetarian or vegan can have its own challenges, but taking that into the backcountry its a totally different story. I figured there are possibly others out there like us that need to find something to be nourished with while being in the backcountry. So let me share what we've found to be helpful over the years.
Note not all recipes are vegan, however they are all gluten-free. Not everyone in our group is on the same dietary restrictions so recipes vary. We are looking to bring you a GF backpackers guide... good fun!
Is it possible to be one with nature, heath and self that we can live off the land and be self sustained at this moment in time? NO... but depending on the time of year and with a little preparation....we can get close.
Believe me, I know how difficult it is to be on a restricted diet. I know what it takes to sustain energy, nutrition and life while backpacking. Being gluten-free and vegetarian or vegan can have its own challenges, but taking that into the backcountry its a totally different story. I figured there are possibly others out there like us that need to find something to be nourished with while being in the backcountry. So let me share what we've found to be helpful over the years.
Note not all recipes are vegan, however they are all gluten-free. Not everyone in our group is on the same dietary restrictions so recipes vary. We are looking to bring you a GF backpackers guide... good fun!
Nutrition for backpacking
First we need to understand what it is we need nutritionally while backpacking or hiking. Sustaining energy in the elements is so completely different than when you are sitting at home or in your daily routine of life. Many things come into play that normally don't matter. A huge "for instance", your body has to
regulate heat more efficiently. There is no thermostat to turn up or down the temperature, your body adjusts itself. Thus needing to make sure that you replenish fluids and nutrients correctly. This takes up essential nutrients without activity.
The way your body burns calories while backpacking is incredible. Depending on the difficulty levels of the terrain this only adds to the intensity of burn. Did you know that actively backpacking moderately over 3 days, if you weigh 160lbs and only going for 4 hours a day, you will burn over 2323 calories a day which equals about 7000 calories! here are some rough estimates on what you might burn over 4 hours of activity with a minimal pack:
regulate heat more efficiently. There is no thermostat to turn up or down the temperature, your body adjusts itself. Thus needing to make sure that you replenish fluids and nutrients correctly. This takes up essential nutrients without activity.
The way your body burns calories while backpacking is incredible. Depending on the difficulty levels of the terrain this only adds to the intensity of burn. Did you know that actively backpacking moderately over 3 days, if you weigh 160lbs and only going for 4 hours a day, you will burn over 2323 calories a day which equals about 7000 calories! here are some rough estimates on what you might burn over 4 hours of activity with a minimal pack:
Your average weight120
130
140
150
160
170
180
190
200
210
220
|
Moderate hike/easy gain backpacking1089
1179
1270
1361
1452
1542
1633
1724
1814
1905
1996
|
Moderate day backpacking1742
1887
2032
2177
2323
2468
2613
2758
2903
3048
3193
|
Difficult terrain backpacking2177
2359
2540
2722
2903
3084
3266
3447
3629
3810
3992
|
For information on how our body burns - see Nutrition
Now that you know a little bit of what you burn, you know that you will need to replace or be on top of your food stores for the remainder of your trip. Here are some suggestions on food items and recipes that we've found to be AWESOME for the dietary sensitive person.
Now that you know a little bit of what you burn, you know that you will need to replace or be on top of your food stores for the remainder of your trip. Here are some suggestions on food items and recipes that we've found to be AWESOME for the dietary sensitive person.
Gluten-free barsDairy-free bars |
Bumble Bars, NuGo,BoraBora bar, Boomi Bar, Quest, Kind, some LaraBar, Organic Food Bar, think Thin.
PaleoBar, Bumble Bars, NuGo, BoraBora bar, Odwalla.
|
Make your own high protein snack bar, here's how.
To make your base start with one cup:
* Mashed dates (fresh medjool work best)
* Nut butter (almond, cashew, peanut, etc)
Add if desired no more than 1 tbsp:
* Raw honey
* Agave
* Brown rice syrup
* Organic raw sugar
* Sucanut
* Molasses
Taste your base for sweetness and basic flavor. You don't want it too runny, but easy enough to stir. Then add in your protein powder 2 - 4 tbsp (whey, rice, egg, etc), stir until no lumps. Lumps are hard to remove once you mix in your remaining items.
Add a handful of lightly chopped nuts or seeds of choice:
* Almonds
* Cashews
* Chia
* Hemp
* Flax (ground is better digested)
* Peanuts
* Pecans
* Pumpkin seeds
* Sesame
* Soy nuts
* Sunflower
* Walnuts
Add a handful of lightly chopped dried fruits or berries:
* Apple (dried)
* Apricots
* Blueberries
* Cranberries
* Cherries
* Coconut
* Currants
* Figs (can also be added to base as a paste)
* Goji
* Prunes
* Raisins
* or other
Other filler items:
* Carob powder
* Chocolate chips or powder
* Cinnamon
* Coffee (instant)
* Ginger
* Granola - gf
* Rice cereal
* Vanilla (add to base, using no more than 1/2 tsp at a time)
The idea is to create a very thick mixture. Press into a small square or rectangle pan, refrigerate. When mixture is firm cut into bars. Wrap in either thin plastic or waxed paper. You can also form them into a ball if preferred. Make sure you write down your creation so you know if you want to make them again or not. Toss one or two in your car for after, or a few in your backpack. Usually 1 - 2 per day is adequte.
One of my favorite mixes is just medjool dates and hemp seeds. YUMMY!
To make your base start with one cup:
* Mashed dates (fresh medjool work best)
* Nut butter (almond, cashew, peanut, etc)
Add if desired no more than 1 tbsp:
* Raw honey
* Agave
* Brown rice syrup
* Organic raw sugar
* Sucanut
* Molasses
Taste your base for sweetness and basic flavor. You don't want it too runny, but easy enough to stir. Then add in your protein powder 2 - 4 tbsp (whey, rice, egg, etc), stir until no lumps. Lumps are hard to remove once you mix in your remaining items.
Add a handful of lightly chopped nuts or seeds of choice:
* Almonds
* Cashews
* Chia
* Hemp
* Flax (ground is better digested)
* Peanuts
* Pecans
* Pumpkin seeds
* Sesame
* Soy nuts
* Sunflower
* Walnuts
Add a handful of lightly chopped dried fruits or berries:
* Apple (dried)
* Apricots
* Blueberries
* Cranberries
* Cherries
* Coconut
* Currants
* Figs (can also be added to base as a paste)
* Goji
* Prunes
* Raisins
* or other
Other filler items:
* Carob powder
* Chocolate chips or powder
* Cinnamon
* Coffee (instant)
* Ginger
* Granola - gf
* Rice cereal
* Vanilla (add to base, using no more than 1/2 tsp at a time)
The idea is to create a very thick mixture. Press into a small square or rectangle pan, refrigerate. When mixture is firm cut into bars. Wrap in either thin plastic or waxed paper. You can also form them into a ball if preferred. Make sure you write down your creation so you know if you want to make them again or not. Toss one or two in your car for after, or a few in your backpack. Usually 1 - 2 per day is adequte.
One of my favorite mixes is just medjool dates and hemp seeds. YUMMY!
Or... try it like this...
Protein Bars*
1 heaping cup gluten free quick oats
¼ tsp 'Real Salt' or kosher salt
2 tbsp coconut nectar
3 tbsp brown rice protein
½ cup puffed rice, chopped fruit or raisins
3 tbsp soft creamy peanut (cashew or almond) butter
1 tbsp coconut sugar
¼ tsp cinnamon 1 tsp sugar
1 tsp vanilla
2 ½ tbsp honey
Mix all dry ingredients in a bowl and set aside. In a medium sauce pan add nut butter, honey and coconut nectar, heat over medium heat until boiling. Stirring occasionally let mix boil for 1 minute. Remove from heat and let cool until bubbles are gone, add vanilla and stir in. Pour mixture over dry ingredients and stir well.
Use a lined bread pan and pour ingredients evenly into pan. Place a sheet of heavy plastic over the top. Use a separate bread pan and place over the top, press down until you can't press any further. Place a heavy weight into the empty pan and let mixture cool. After bars are cool, cut out into apx 6 - 8 bars, depending on your preference.
If 6 bars (¼ cup each) each bar contains:
193 cal
5.5g fat
135 mg sodium
9g protein
31g carbs
99mg potassium
¼ tsp 'Real Salt' or kosher salt
2 tbsp coconut nectar
3 tbsp brown rice protein
½ cup puffed rice, chopped fruit or raisins
3 tbsp soft creamy peanut (cashew or almond) butter
1 tbsp coconut sugar
¼ tsp cinnamon 1 tsp sugar
1 tsp vanilla
2 ½ tbsp honey
Mix all dry ingredients in a bowl and set aside. In a medium sauce pan add nut butter, honey and coconut nectar, heat over medium heat until boiling. Stirring occasionally let mix boil for 1 minute. Remove from heat and let cool until bubbles are gone, add vanilla and stir in. Pour mixture over dry ingredients and stir well.
Use a lined bread pan and pour ingredients evenly into pan. Place a sheet of heavy plastic over the top. Use a separate bread pan and place over the top, press down until you can't press any further. Place a heavy weight into the empty pan and let mixture cool. After bars are cool, cut out into apx 6 - 8 bars, depending on your preference.
If 6 bars (¼ cup each) each bar contains:
193 cal
5.5g fat
135 mg sodium
9g protein
31g carbs
99mg potassium
