Tag: Meals

Posted on

Lightweight, Nutritious, Sustainable, Delicious

by Ali Gray

Alexas_Fotos on Pixabay

If you’re anything like me, you get super hungry when you’re out in the backcountry. After a long day of backpacking or climbing, all I want is to sit down to a hot meal and load up on calories. An outdoor meal should leave me feeling satisfied and happy. Food that’s local, created sustainably, tastes great, and doesn’t break the bank is a definite plus.

When you’re craving a burger, fries, and a cold beer, re-hydrating a package of freeze-dried mediocre linguine from the store can be a bit of a letdown. But it doesn’t have to be! There are tons of options for do-it-yourself adventure food, and just as many non-corporate, tastier options than the wall of Mountain House at REI.

Enter: the dehydrator.

You can pick one of these up for pretty cheap (around $60 from many online stores), and they’re well worth the investment. Any beginner knows a home dehydrator is perfect for dried fruit of any kind. Apple rings (tip: cut the apple through the core for pretty star patterns in your rings), banana chips, mango, kiwi, strawberry, the list goes on. Feeling adventurous? Try adding some spices—spicy dried mango, anyone? Home-dehydrated fruits are cheap, easy, flavorful, and don’t contain added sugar and chemical preservatives.

After drying some fruit, it’s time to branch out into the wider world of amazing dehydrator meals. Believe it or not, a simple dehydrator is capable of drying all sorts of foods, including vegetables, sauces, meats, soups, and beans (no soak time required).

Breakfast

Dose Juice on Unsplash

  • Trail smoothie: Simply blend up your favorite smoothie and spread it out on a dehydrator tray. Once it’s brittle, grind it up in a coffee grinder and put it in a resealable bag. Out on the trail, add a little water and you have a smoothie, just like at home.
  • DIY oatmeal: Packaged oatmeal is a little…gross. Sugar and mystery ingredients, anyone? Instead, add whatever you want to some instant oats and you’re all set. Some fun ideas are chia seeds, hemp seeds, oat bran (fiber), powdered milk (creaminess), sugar or substitute (if you have a sweet tooth), vanilla bean powder, cocoa powder, cinnamon or other spices, dried fruits, and nuts.

Lunch and snacks

  • DIY trail mix: Home-dried fruits, nuts, seeds, chocolate, coconut…
  • DIY granola bars: Easier than you think to make at home. There are plenty of recipes online, including for KIND bars.
  • Summer sausage or home-dehydrator jerky paired with a hard cheese (safe without refrigeration in cooler temps). Eat on whole grain crackers, or rehydrate some hummus and make a wrap.
  • Consider rehydrating a meal pouch at breakfast and letting it soak until lunch. Many foods are just as good cold as they are warm.

Dinner

StockSnap on Pixabay

  • Soup: Use your favorite soup recipe: dehydrate the veggies and add all the ingredients in a resealable bag. If you’re adding meat, consider purchasing freeze-dried meats since they don’t rehydrate very well when dehydrated. I did read that dehydrated canned chicken works fairly well.
  • Couscous, pasta, and instant rice: Same instructions as for soup. There are tons of recipes online—risotto, curry, jambalaya, and many more. Consider dehydrating a marinara or curry sauce in your dehydrator!
  • Ramen: Ditch the nutrient-deficient spice packet, and use the instant noodles with your own blend of dehydrated veggies and spices.
  • Other ideas: Instant mashed potatoes or polenta.
  • Dessert: Rice pudding (instant rice, raisins, sugar, cinnamon, water to rehydrate), fruit leather (DIY), apple crisp (granola, walnuts, brown sugar, cinnamon, cloves, dried apples, water to rehydrate).

Online dried ingredient marketplaces

Don’t want to invest in a dehydrator or don’t have the time or space? There are online shops that cater to backpackers and sell pre-dried individual ingredients, reusable rehydration pouches, and single-serve condiments.

These stores are more expensive that doing it yourself, but if you’re pressed for time or don’t want to figure out how to dry some of the more persnickety foods (I’ve always struggled with squash), they’re a fantastic option. I’ve used Packit Gourmet (they also sell tasty meal pouches), but other options are Harmony House Foods and FoodStorage.com.

Other quick tips

Save your boil-in-a-bag pouches. Wash them out and re-use them for your own dehydrator meals.
Organize your dehydrator meals in clear, resealable bags. Write on the bag what is inside (and the day you plan to eat it on a multi-day trip), and place breakfasts, lunches/snacks, and dinners in separate stuff sacks for easy sorting.

Dry dark leafy greens in your dehydrator, then grind them into a powder in your coffee grinder. This is an easy way to add nutrients to your morning smoothie or oatmeal, or into a dinner pouch. “Power green” powders are also available online, but it’s much cheaper to do it yourself. All those grains and nuts take a toll on our digestive systems and adding greens can really help.

Alternatives to Mountain House

Mountain House meals are fine, but they can quickly get old. And 2 servings? More like 1. Found that one out the hard way.

There are plenty of smaller companies producing dried meals popping up in local shops and online.

  • Food for the Sole: Originally a mom making meals for her son hiking the John Muir Trail, they now make “tasty health-conscious adventure foods”. And they’re based in Bend!
  • Backpackers Pantry: Becoming widely available at local stores. They do actually serve 2 people, use high-quality ingredients, and are a member of 1% for the Planet.
  • Heather’s Choice: Small batch, healthy, and handmade in Alaska.
  • Fishpeople: Soups and chowders made with wild, sustainably caught seafood.
  • Packit Gourmet: Tex-Mex inspired meals from a mother-and-daughter team.
  • Outdoor Herbivore: Vegetarian and vegan options with no additives, less sodium, and no artificial anything.

Now get out there and plan some tasty meals!

Posted on

Groundhog Day

by Jonathan Barrett

It is Groundhog Day … again. In honor of the movie (and the holiday), I have five suggestions for how to break out of your climbing and hiking deja vu. From the gear that we use, to the goals that we set for ourselves, a repeated outing is given context by these things. Although we are to some degree trapped by the fact that the Gorge is only so large and that there are a limited number of crags within an hour or two of home, we don’t need to feel like Bill Murray’s character waking up every day to the same bars of Sonny and Cher: “Then put your little hand in mine/There ain’t no hill or mountain we can’t climb.” It is possible to expand the universe without leaving the confines of its boundaries.

The author considers the merits of eating ice cream on a saddle
during a summer climbing road trip. Photo: Andrew Barnes. 

Use someone else’s gear

We all get used to the gear that we employ: our cams, our pack, our tent. This breeds familiarity, and frankly it makes our lives easier. Setting up your personal tent in a downpour takes only moments because you have done it a thousand times before. Plugging your gold Camalot into the hand-jam-sized crack becomes second nature. Every so often, I get the opportunity to climb on a partner’s gear such as during my most recent ice trip to Hyalite. I have climbed on Petzl Nomics since they were first introduced; my partner had brought a pair of Trango Raptors. Midway up The Dribbles, right before the WI4 headwall pitch, I asked to use his tools. The first couple of swings were awkward. The ice axes felt weirdly imbalanced. To compensate, I turned to using better footwork and looked down instead of up. The features of the ice curtain were transformed. Blobs appeared that I might not have noticed before, and I stepped on them gently, like they were features on a rock climb. In the minutes that followed, I climbed a completely new route with improved technique.

John Sharp investigates up-close the elusive (and viviparous)
rubber boa on the approach to Goode Mountain.
Photo: Jonathan Barrett. 

Climb at an odd time of day (or year)

“You know what I want to do?” Jarred asked me. Frankly I couldn’t guess, given his proclivity for provocative ideas. “Climb Dod’s Jam in the dark,” he said. In the dark? Why? When pressed, he didn’t have an answer really, something about the moonrise over the Bonneville Dam. Because I acquiesced, two weeks later I found myself face to face with a bushy-tailed woodrat, otherwise known as the infamous snafflehound. It’s eyes were glowing spheres under the light of my headlamp. He (or maybe she) tried to squeeze its shivering body into the fissure at the back of the “bird’s nest” belay stance. The moon had not yet risen over the cliffs of the Gorge, so beyond the wan circle of light, it was exceedingly dark: a hold-your-hand-two-inches- from-your-face-and-not-see-anything dark. Typically when I stem up the off-width corner on that climb, the exposure rattles my nerves a little. The climbing isn’t very hard relative to some of the sequences on the rest of the route, but there is something about the way that feature pitches ever so slightly towards the river that normally makes me sweat. That night, though, I didn’t feel any trepidation. I could turn my light towards the Oregon side of the Columbia and view only a wall of black. I carefully pasted the rubber of my shoes against the wrinkled edges and moved upwards with uncommon confidence because I could not see. Three months later, Jarred and I found ourselves finishing Young Warriors in the dark after attempting a multi-route link-up. As I belayed him up onto the final ridgeline, I turned my headlamp toward the remaining slabs and cracks. A familiar set of glowing eyes looked back at me in what must have been disbelief. Or perhaps it was annoyance. What was the little bugger thinking? Maybe: Oh! Not this guy again!

Bring different food

Knowing that a little levity can ease a tedious activity,
Andrew Ault takes the time to posedown mid-slog up
Mt. Adams. Photo: Jonathan Barrett.

Food is fuel, but also culture. As anyone who has traveled internationally knows, cuisine defines an experience, even if it is just Le Big Mac consumed on the streets of Paris. As such, the meals that we bring color our experiences in the outdoors. For better or worse, freeze-dried options have transformed backcountry dining and the way that people move through wild spaces. I have both a Jetboil and a Whisperlite. The choice between the two affects the culture of the trip. Typically, I bring the former for many of the obvious reasons: weight, fuel efficiency, and speed of eating. Consider the impact that this kind of choice has on a trip up the Emmons Glacier. With a night before and potentially after the climb at Camp Sherman, the instinct is to go as light as possible. However, a pot of tortellini smothered in pesto, sun-dried tomatoes, and sausage is worth the weight. As a matter of fact, it would be difficult to suppress a smug smile as you watched other parties scarf so-called “Chicken and Rice” from a plasticized foil pouch knowing that the only GI distress you will suffer will be altitude-related and not a function of the food. This is true in other ways as well. Last summer I brought with me the makings for a no-bake cheesecake when climbing in the Bugaboos. A bank of snow served as a refrigerator. Dinner that night felt Michelin five-star luxurious as I spooned out servings for my partner and I.

Find a new partner

Who one climbs with determines the vibe as much as what one climbs. With established partnerships, it is easy to warm up on the same routes, eat breakfast at the same joints, and pack in a matter of minutes, which is generally preferable. A new partner can breathe life into stale routines and jolt one out of tunnel vision. For years, my goal when traveling to distant climbing destinations was to climb as much as possible. This seemed to me like the logical thing to do given the financial outlay involved. Once, on an overseas trip, I was stunned to learn that my partner wanted to take the train into a neighboring country just to have lunch. I argued that it wasn’t raining that hard and would probably stop soon. He chuckled at my stupidity and pointed out that there was more to do than climb from sunrise to sunset. Through that new partnership, I have recalibrated and reconsidered my goals when traveling for climbing. This can be just as true for a local spot as well. Who knows how many times I drove past the Beacon Rock Cafe before a new partner once pointed out that we could climb all morning, drive a short distance down the road for a burger, and then head back for more laps. Suddenly that Clif bar in my pocket seemed slightly moronic.

Set completely different goals

I tend to want to hike fast and climb as many pitches as possible. My regular partners give me a hard time for always setting my watch to see how long it took from belay to belay. My goal is efficiency, and there is absolutely nothing wrong with that, per se. However, it does flavor the outing with a sense of urgency. Consider instead the influence that other goals might lend. Photography is not a hobby of mine, and in the attempt to move quickly, I don’t take many pictures. When I return to share my adventures with friends, the sloppy and ill-framed images are nearly useless. This is not to say that I should be asking my partner to reclimb a pitch multiple times to allow me the benefit of having a perfectly captured and Instagram-worthy photo. I do however envy the care and effort that folks like Steph Abegg have taken to thoughtfully and completely document a trip. This goal-setting philosophy can be applied in other ways as well. Out for a hike on a familiar trail? Maybe try to engage others in conversation or at least friendly banter. How many new acquaintances could you make over a dozen miles? Bring a bird, flower, or tree guidebook and stop to actually investigate that glorious flora that you have seen so many times. Use familiar terrain as an opportunity to try out a new piece of technology. What better place to learn the mapping software than in an area where you can double-check your work?

Some final thoughts

What benefits do these changes have for us as climbers and human beings? If Groundhog Day can teach us anything, it is that being stuck in a loop is not necessarily a bad thing in and of itself. How we respond to the conditions of our confinement is the question. In reflection, I can honestly say that making these kinds of changes myself have made me a better and more thoughtful climber. As someone who looks at my life and actions through the lens of climbing, they have also reframed the way that I travel, engage with people, and consider the possessions in my life. In doing so, I am equipped so that there is no hill or mountain I can’t climb.

Posted on

DIY Trekking Food

by Wendy Marshall

I admit it. I’m one of those outdoor people: I feel less daunted navigating an ice field or tiptoeing along a precipice than I do walking into REI. So many options! Furthermore, if I drop a scary sum of cash on a product, will it meet my needs? Thus, I tend to be more resourceful with basic tools
Food is no exception. I can take lots of punishment if I have the right fuel, and enough of it. Work stress? Car issues? Bring it, provided I get a few hearty meals, and maybe chocolate. Being planet-conscious, I also care what my snack contains. It makes me skeptical of those freeze-dried meals in outdoor retailers, even if the label claims organic. As a beginning trail hiker, I find the idea of being caught on a distance trek with insufficient or lackluster food as terrifying as faulty gear. Granola bars are easy to make, but could I replicate, even improve on, those mysterious dried meal packs? Instead of reinventing the wheel, I did what any wise person does before a new venture: research. Veterans of the Pacific Crest, Appalachian and other trails have left a wealth of tips and recipes to help us DIY-types create homemade nosh, without trading health or taste. The simplest ingredients are often the most flavorful, affordable, and nourishing.

Learning to make your own trail food also teaches you about nutrition itself, and your body’s requirements. While backpacking, you can burn 400–600 calories an hour. If you’re small, that might mean only 3,500 calories for a 10-hour day, but it’s a safe bet to pack at least 6,000—the need of an average-sized person. It’s better to carry a little extra weight, than be hungry and fighting a grim attitude. A good way to determine your needs is to take a three- or four-day hiking trip, equipped with a clear excess of food. Starting on Day Two, begin tracking all that you eat, since your body will have by now consumed some of its stored fuel reserves in the form of glycogen. Continue tracking for the rest of the trip, then afterward, estimate the bulk amounts and calories you’ve used.

To craft good trek meals, focus on four things: nutritionally dense, non-perishable, lightweight, and easy to prepare. The last typically means dehydrated; if you need only boiling water, you save fuel. If you get really serious about eats, you might want to buy a dehydrator, but it’s not necessary. Bringing a dehydrator on board, however, means you can make anything from dried strawberries and apple slices to bell peppers and mushrooms, in the sizes and textures you prefer. Plus, making dried noms is fun!

To start, many meals are just a base of carbohydrates, with tasty stuff mixed in. Think organic co-op bulk bins, here. Good carb choices pack at least 100 calories per ounce, yet are lightweight and rehydrate quickly, with minimal boiling. Pasta with small, thin shapes; rice noodles; and instant rice all cook in five to ten minutes by steeping in boiling water, with no added simmering. Potato flakes, lentil, or bean powders, corn grits (or polenta), and soup mixes are also good. Couscous can be cooked, fuel-free, during camp time: On a sunny day, place couscous in water, cover, and leave for 20-30 minutes. And don’t forget the instant oatmeal! Remember oatmeal and instant rice can be made into either sweet or savory dishes, doubling your options.

To the carbs, begin adding nutritious bits. Here’s where a dehydrator shines, because fresh veggies are heavy with water. But I also love Trader Joe’s for its wide range of dried fruit and vegetables—dried coconut, berries, orange and apple slices, along with dried kale and broccoli, green beans, peas, mushrooms, sundried tomatoes, and more. I’ve dried spinach in a warm oven, and made my own kale chips. Almost any hard-to-find dried vegetable can, of course, be purchased online. Protein may not be as critical, since you’ll likely be munching trail mix all day; still, bacon bits, ground nuts or wasabi chickpeas, soya protein nibs, and finely shredded jerkies are nice additions.

To flavor your meal, first check the spice cabinet. Mine includes garlic and onion powders, curry, chipotle, and herbs like basil and rosemary to perk up potatoes and pastas, and a pumpkin pie spice blend for breakfasts. When looking for seasoning packets, don’t rule out Asian or Indian grocery stores for fresh ideas!

From my Southern relatives, I learned a trick: for more flavor, just add sugar, salt, or fat. We covered seasoning, and while I won’t say no to chocolate, I need more for dinner. Fat is all right, since it’s where the calories are—usually 160 calories per ounce or more. Some of us think cheese for this, and dried parmesan or cheddar is certainly nice. I’d never heard of powdered butter until exploring trek foods. But a great source of fat is vegetarian-friendly: olive oil. Avocado, nut, safflower, and a myriad of flavored oils also work. Carry oils in smallish, sturdy plastic bottles, and remember to add them after your meal is thoroughly rehydrated or cooked (unless it’s a fried meal!).

To safely transport your ingredients, you’ll want lots of resealable pouches of various sizes, and a few plastic bottles—I try to minimize plastic, but reusable is the silver lining here. I also bring a canister for rehydrating, since personally, I prefer not to mix boiling water and plastic bags (though some people do). Since meals are born in stages, you can save time by re-hydrating vegetables and other ingredients while you hike. But, if that soupy slop leaks or spills, your freshly seasoned pack can attract irritating or even dangerous members of the local beast community! Be safe. Seal canisters of rehydrating or liquid food, gooey spices, eggs or pungent fats in a second Ziploc freezer bag or pouch.

All this sounds lovely, but how to combine it? Unless you’re a super chef, you may find inventing recipes a challenge; I did at first. Again, trailblazers come to our aid. Websites like wildbackpacker.com share lots of recipes for each meal. I’ve been using them as templates to experiment with flavors and textures. I also plan to check out the book Lipsmackin’ Backpackin’ since, cute name aside, it serves up years of PCT hiking (and eating) experience.

To start, check out the recipes on this page, which I tweaked from those on Wild Backpacker. I hope this reveals how a simple recipe can turn into a gourmet serving on the trail. Before you set out, try some recipes at home, and pick a repertoire of favorites. Those fancy meal products need never be a worry again.

About the author:
Wendy Marshall got acquainted with the Mazamas in 2014, but has always loved activities related to ice, snow, rocks, plants, and mountains. Besides forest walks, snowboarding, and cooking, she enjoys herbal brewing and her experiments are slowly outgrowing their shelves.

Posted on

Nutritional Bar Review: Natural fuel with flavor for every taste

Photo credit: Wendy Marshall

Wendy Marshall got involved with the Mazamas through BCEP in 2014. Below, Wendy gives us a thorough report on the bars that will fuel our adventures and tantalize our taste buds. An outdoor sports enthusiast, she loves hiking, snowboarding, and studying rocks and wild plants. She also volunteers periodically with Bark, a local forest conservation non-profit. She is steadily becoming a full-time writer and novelist, fueled mostly by apples, tea, German fruitcake and dark chocolate. 

by Wendy Marshall

My early hope was to coax some of these companies into advertising partnerships with the Mazamas, with the goal of bringing an infusion of monetary and promotional support to both sides. I had enough sense to realize I was getting ahead of myself. A better first step was simply to inform people, letting relationships grow organically, and seeing what evolves. My very next idea was to review my ample stash of promotional gifts, with a focus on easy-to-pack food bars and snacks of the type I love to bring on hikes and snowboarding trips. Clearly, mountain sports types have heard of Clif Bar, PowerBar, and Luna. But what other vistas awaited us? What nutritional benefits could these products offer to the discerning consumer in search of fresh territory? Or, for that matter, to people seeking their preferred zone, be it vegan, paleo, or gluten-free?


“We’re all nuts here.” Where I’m from, that saying is a compliment. My trekking choices tend to agree. Where would snack bars be without nuts? The very nuttiest of these is one of my favorites.

KIND Snacks
“Ingredients you can see and pronounce” is the mantra of KIND Snacks, plus a business philosophy of, well, kindness. Aside from Clif, this may be the most familiar snack bar to us. I first encountered them at a Hope on the Slopes skiing fundraiser for cancer research, where KIND was a sponsor.

KIND has already partnered with the Mazamas for at least one event, at which I got to try their Black Truffle sample bar. I love this bar for its earthy, less-sweet flavor. It has a savory truffle bite to balance the honey, and the satisfying chewy-crunchy texture typical of KIND bars, using whole nuts and grains.

Truffles not your thing? KIND has 20 flavors of nut bars, and yet more options with added flax, antioxidants, protein, or drizzled in yogurt. Being a dark chocolate fan, I also enjoyed the Dark Chocolate Cherry Cashew bar in the KIND “Plus” line with added antioxidants, which had a rich, yet not overbearing sweetness. What’s an antioxidant? It’s a molecule that protects cells and body tissues from damage by oxygen. In short, it helps keep you from literally “rusting” and aging, always a concern with hard-working muscles and sun-exposed skin. The bars’ highest natural ingredient is cacao, the chocolate bean; other good sources are dark fruits like cranberries, blueberries and pomegranates, whole grains, and fresh vegetables like spinach and carrots.

For those wishing to skip chocolate, I recommend Maple Glazed Pecan and Sea Salt. KIND also offers snack clusters in a pouch. Their products are gluten-free, non-genetically-engineered (GMO), and many are dairy-free as well. Find them at major Portland natural grocers and at kindsnacks.com.

Rawnola Bar
Fittingly, I first encountered a Rawnola bar at a forest activist work camp in the Mt. Hood wilderness. Earthling Organics of California uses ingredients as close to their source in nature as possible, such as raw coconuts and almonds, in that what’s best for the planet is what’s best for us. Or, as they put it: “Snacks for intelligent lifeforms.” Their nine-organic-ingredient, gluten-free, sprouted granola bar in Vanilla has a firm crispy-crumbly texture, finely ground and nice to chew, with a strong coconut-almond flavor. If Vanilla seems too sweet, Rawnola also comes in Cacao, Goji Berry, and Matcha. The last contains chlorella, a powerful plant protein great for promoting muscle growth and healthy cells, with a full set of amino acids and vitamins, including lots of Vitamin B12. Yep, it’s a green bar. Rawnola is available at most major grocers like Whole Foods, and Alberta Co-op. Also at earthlingorganics.com.

Nothin’ But Foods
Here’s a peek at what may arrive soon. This company, who uses nothin’ but organic stuff like oats, nuts, seeds, fruit and honey, offers baked, gluten-free granola cookies and snack bars in four flavors. I like these for their chewy granola texture and notably vivid flavors—out of the citrus kick of Ginger Lemon Cashew, intense cacao of Chocolate Coconut or ripe, fruity depth of Cherry Cranberry Almond, I couldn’t pick favorites. California is littered with vendors, and I heard Nothin’ But wants to spread into Costco stores. Until then, hunt them down at
nothinbutfoods.com.

Whole grains and seeds are good sources of energy. I especially love sunflower seeds, which are easy to pack or add to salads. Sunflower seeds strengthen the heart and bones, balance cholesterol, and reduce cancer risk. Both grains and seeds form the bulk of some of the following snacks.


Bobo’s Oat Bars
I found the name, handmade look, and story of this product endearing. Bobo’s sprung from a mother-daughter team in Boulder, CO, and still prides itself on four basic ingredients and a small-batch baking process. Inside the humble, clear wrapper, you’ll find a thick, hearty, chewy, and incredibly satisfying and flavorful bar. They all taste potently fresh, whether of bright tangy oranges or a coconut that’s just been cracked open. Just as good as a newly-baked oatmeal cookie. So far I’ve tried Cranberry Orange, Coconut and Apple Pie, but this company has 15 flavors of bar to choose from. Just looking at them makes me want to either start baking or head to my friend’s farm to play in the fields.

Bobo’s Oat Bars are gluten and dairy free, vegan, and non-GMO. These get a definite thumbs-up. Then again, I like my oatmeal. Oats are a slow-burning source of whole grain proteins and complex carbohydrates, full of nutrients and fiber, which help lower cholesterol and prevent heart disease. Bobo’s may have begun humble, but it’s now everywhere: Whole Foods, New Seasons, Safeway, REI Co-op, Albertson’s, and at eatbobos.com.

Umchu
Marketed as “primitive nutrition,” food bars don’t get much simpler than this. I love the name of one: Seeds and … seeds! Be ready to nosh on this chewy, gooey, very seedy bar, which is free of wheat, soy, and dairy. You’d think a snack with a cave-man on it would be suitable for paleo eaters. Since that’s a very distinct diet, I’ll let readers judge for themselves by the ingredients—seeds of flax, sesame, sunflower, and pumpkin, plus brown rice syrup. That’s all. Speaking of flax, if you’d rather not eat fish or fish oil, flax seeds are known for their high content of the beneficial Omega-3 fatty acid, along with many vitamins, minerals and all essential amino acids. Umchu offers six other flavors of bar, too, micro-batched in Edmonds, WA. Whole Foods or Alberta Co-op can hook you up, as can umchubar.com.

Honey Stinger
The founders of this company, with roots back to 1950, did energy foods before “energy bar” was cool, using one of the greatest natural energy foods, honey. Now they’re at it again, with a dozen types of organic bars, energy chews, and other goodies. I’ll have to go with the Super Fruit & Ancient Grain bar, packed with dried berries and seeds, but I also like the chews. Honey Stinger is well-known for their sponsorship of athletes and organizations, and they’ll be joining us again at Hope on the Slopes 2017. Natural grocers, climbing gyms, sporting goods stores—these guys are everywhere including honeystinger.com.

Taste of Nature
These snacks are laden with good things, topped with visible whole seeds and nuts like a KIND bar. There are 20 flavors, all mostly organic, certified gluten free, non-GMO verified, kosher and vegan. Some flavors are unusual, too, such as Key Lime Pie, Brazil Nut, and Pomegranate. My lone sample, Dark Chocolate Cherry with 10g protein was pure delight, bursting with cherry flavor and crunchy seeds. This is a Canadian company. Unless you venture across the border, the easiest way to try these is ordering via tasteofnature.ca or tasteofnature.com. I’m tempted to ask for a variety pack.

Nosh
It’s an ideal name for a quick snack. Not a bar but a similar-sized pack of loose, whole-grain nibbles a bit like a lightweight trail-mix, Nosh has a base of puffed rice and comes in five flavor combinations. These are creative, such as my favorites, Blueberry Lavender Lemon and Coconut Chai. Besides the unique flavors, I love the addition of tiny, dried currants in the mix. For their size, black currants pack lots of vitamins and minerals along with protein and fiber. Nosh is dairy-free, vegan, certified organic. Safeway, Market of Choice and Vitamin Cottage carry Nosh, or find them at
thoughtfulfood.net/nosh-organic.

Chewy fuel. For those who prefer a smoother, dough-like consistency like that of a PowerBar, the following will hopefully fit your pack.


Raw Revolution
Raw Revolution was started by a nurse and chef. They offer all-organic, plant-based live superfood bars, vegan, gluten-free and kosher too, high in protein but without refined nutrients. I like their Golden Cashew bar, which has fat cashews in a tangy, nutty matrix, while Chocolate Raspberry Truffle grabbed my sweet tooth. At least six flavors, found in natural co-ops, grocers, and at rawrev.com.


Go Macro
Go Macro caters to the macrobiotic diet, which focuses on mostly whole grains and vegetables, an overall balance of salty-sweet, hot-cold, yin-yang, etc., and positive holistic energy in food. The Go Macro representative I spoke with told me proudly they had one of the highest-selling products on the market. I really like their “Sweet Revival” Sesame Butter and Dates bar, whose rich seed matrix has a natural, delicate sweetness. Cashew Caramel, however, is milder in flavor. Dates are high in nutrients and fiber, easily digested, help your body metabolize energy, and may prevent cancers. Vegan, soy-free, and no GMOs. Find up to 12 flavors at major grocers, or gomacro.com.


Picky Bars
Picky Bars are an exercise-focused line launched by three professional athletes. They’ve hit on a 4:1 ratio of carbs to protein, an ideal balance for workout nutrition. They offer at least eight flavors, mostly organic, not a GMO in sight. I tried their Cookie Doughness bar, which resembles a condensed cinnamon-raisin cookie in both texture and taste. Yum! I found these guys at Trader Joe’s or at pickybars.com, where you’ll find a summary of ingredients and health benefits.

Protein power. Some companies express their innovation by dedicating their product line to healthier, sustainable, and at times very unusual sources of protein. Here are a few.

Chapul
“You’re not paleo until you eat bugs.” That’s the grabber for Chapul cricket protein bars, which do, in fact, have cricket flour in them. What? Why eat crickets? This daring company is all about sustainability. My Chapul representative explained that crickets use only 8% of the food and water as cows to produce the same amount of available protein for people, and create only 1% of the greenhouse gases (cows are farty, and gobble lots of resources). Crickets, she said, have twice the protein of beef, 15% more iron than spinach, and as much B12 as salmon. I quickly began to understand. But was I ready? After a deep breath, I tried the Thai bar. It was unique in its hints of ginger and lime, but otherwise? Delicious. Pleasant texture, like any other moist, soft energy bar, yet not overly sweet. I’d never know I was eating bugs. I recommend these not just for adventure, but also their high nutrition content and genuinely tasty, cultural flavor combinations like the Aztec bar with dark chocolate, coffee and cayanne. Chapul bars come in four types, which you can sniff out at Alberta Co-op, Food Front Co-op, Natural Grocers Vitamin Cottage, or at chapul.com.


Evo Hemp
If you’d rather not eat animals or bugs, try hemp, the plant source of easily digestible protein. Hemp seeds, I learned, are a nutritionally complete food. They are 33% protein, 35% essential fatty acids like Omega 3 and 6, and contain all nine essential amino acids, plus there’s all that lovely fiber. These raw health bars, which come in six flavors, are vegan, non-GMO, gluten-free, and are labeled paleo outright. Evo’s Apple Pecan bar is dark, moist and crumbly, full of seeds and spiced apple goodness, maybe my ideal of what a homemade fruitcake should be. The company offers hemp seed baking flour and other items as well. Find them at natural grocers and at evohemp.com.


RxBar
This whole-food protein bar draws on the power of egg whites for much of its 12 grams of protein, with an overall emphasis on simple nutrition. In fact, it lists its four main ingredients on the front of the wrapper, along with “No B.S.” There’s a few more, but all are basic and pronounceable. I tried the Chocolate Coconut, a dense, chewy brick with whole morsels of nuts, fruit and chocolate inside. This density gives a substantial feel to your snacking, and there are eight flavors to pick from. RxBars are gluten-, soy- and dairy-free. CrossFit gyms carry them, but so does Trader Joe’s and rxbar.com.

Savory alternatives. If the thought of eating yet another sugary-sweet energy bar makes your throat clench in a Gag reflex, fear not, other options exist.

Mediterra
A company inspired by family meals in Greece, and based on the Mediterranean diet with its focus on fruit, vegetables, grains, and olives. I tried two of their savory bars, Bell Peppers & Green Olives and Black Olives & Walnuts, and loved both. These savory bars, which come in four flavors, have a great balance between sweet and savory, with the former being very subtle. Chewy sun-dried chunks pair well with crisp, puffed amaranth seeds. Mediterra also has four types of sweeter bar with yogurt and oats. Of these, I like the Apricot & Pistachio bar, a pungent, fruity bar, dipped in white yogurt. Again, I like the harmony of complex flavors. I look forward to trying all of these! All are non-GMO, gluten-free. In the Portland area, Market of Choice, GNC, Pharmaca and possibly Whole Foods carry Mediterra along with their site mediterranutrition.com.

Gopal’s Healthfoods
Power wraps? What are those? A savory snack stick made from ground nuts and seeds, wrapped in nori, the seaweed used for wrapping sushi. These aren’t sweet at all, and resemble a stick of jerky, but they’re vegan. I tried the Masala wraps, which have a dry texture and a spicy, warm taste. Nori is rich in protein, iron, iodine (typical of seaweeds), and fiber, and lowers both cholesterol and risk of cancer. Gopal’s is dedicated to ethical products for the planet and specializes in 100% raw, sprouted, organic foods. What’s this scoop on sprouted foods? A seed, like an egg, is like an armored food storage unit. Much of this fuel is starch, which a human body converts to sugar. When the seed sprouts, the young plant begins consuming the starch, resulting in a food with higher protein and fiber, and a lower glycemic index. Eat sprouted bread, rather than white or whole wheat, and you’ll feel fuller faster. Some seeds, like flax, are so well-armored that your body has a hard time utilizing them, unless they’re freshly ground into flour or sprouted.

Besides Power Wraps, Gopal’s offers four types of nutty, fruity Rawma snack bar, which I have yet to try, as well as raw food crackers and cookies, Sprouties seed packs, Rawmanola clusters, and much more. Alberta Co-op and Food Fight! carry their products; other natural grocers may, as well as their site gopalshealthfoods.com.


Rhythm Superfoods
These people make vegging out easy, even for people who dislike eating vegetables. Not bars but vegetable chips or “bites,” they’re delicious alternatives to trail mix or granola clumps. I particularly like all three flavors of Broccoli Bites, which are crunchy and bursting with savory spice. They also have beet chips and kale chips. Most natural grocers and food co-ops will offer them and their site rhythmsuperfoods.com.

“Are you like a vegetarian, or what?” I can’t count the times I’ve been asked something like this, perhaps because I look like one. What I am is odd: I shy away from chicken and turkey, but like red meat (thank you, cows) and salmon. Just don’t mention the chocolate. Here are three choices for carnivores.

Epic
Epic had a nice booth for their 100% naturally-sourced animal products. In keeping with paleo ideas, they believe in the wisdom of our ancestral diet, but just as important is for animals to live and graze as naturally as possible. Holistic, biodynamic ranching, Epic argues, can restore grassland, unlike the industrial farming and agriculture practices we’re seeing today. I’d never eaten buffalo, so I gave their Bison bar a try. It’s salty yet sweet, incredibly piquant with a slight smoky taste and cranberries inside. It’s not pure bison but also contains bacon, and this is noticeable. Epic offers 11 types of meat bar, and lots more (salmon fillets, too). Most natural grocers and health food stores carry them, or go to epicbar.com.


Mighty Bar
Mighty Bar specializes in pure grass-fed, organic prairie beef from Down Under, with a farmers’ cooperative over 20 years old. They have three flavors of bars; I tried Cranberry & Sunflower Seed. It has good flavor, but a bit harder texture, more in the style of juicy jerky than Epic’s bison creation. Whole Foods, New Seasons and Alberta Co-op carry them; mightyorganic.com.


Tanka
Tanka is worth checking out. Native American Natural Foods makes these buffalo-meat snacks to advocate natural and healthy eating, a Native respect for living things, and racial interconnectedness. Tanka offers four flavors Tanka is widespread, from New Seasons and Whole Foods to Pharmaca, Food Front, Little Green Grocer, REI, co-ops, and many others including their site tankabar.com.
What a ride. Mighty bars, picky bars, kind bars, power wraps, a revolution in food. The most difficult part of this journey for me was choosing, from such bounty, which to discuss. Variety, the omnivore’s dilemma, is truly the spice of life. For such wholesome, certified products (at the expo, I learned just how costly certification is), all are reasonably priced. Of course, if you’re bold, you can also try making food bars of any sort, as I’ve done. But often, you may not have time.

When stuffing your pack with snacks this coming year, why not try something new? Many of us take joy in striking out on a path we’ve never explored before. But I discovered there’s no less of a thrill in walking up to someone you’ve never seen, who’s offering their passion to the world via a company they started only a month ago, and asking, “Can I try it?” That way, there’s plenty of room to be adventurous.