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Stuffed Mocha Crepe Rolls

If you want to make your day in the woods a little more gourmet you’ll want to bring along a few of these stuffed crepes to slay workout hunger and keep your legs feeling energized. And who doesn’t love peanut butter with banana? (Hint: nobody.) Bring extras to share with your exercise partners and you’re sure to become a trail hero.

Under wraps

For a more eco-savvy workout, consider reusable items for transporting your homemade fuel. A great option for hungry athletes is the malleable beeswax wraps offered by Canadian-owned Abeego that can fit snuggly around your trail fare.

Coconut, Mango, Lime, and Turmeric Smoothie

Maintaining an anti-inflammatory diet is crucial for peak athletic performance. Spices such as turmeric and black pepper are thought to work in tandem (no pun intended) to reduce inflammation—a concern for cyclists.

Tip

Because mango adds wonderful sweetness to this smoothie, you may wish to omit the honey or maple syrup to substantially reduce the total amount of sugars. Frozen mango cubes make a delicious dessert on their own, straight from the freezer, tasting a lot like sorbet.

Sprouted Lentil and Quinoa Salad with Pocket Bread

This delicious vegan salad is rich in protein—excellent for a full day of pumping down rugged mountain trails. For a gluten-free version, pack up a few more large lettuce leaves and substitute for pita pockets.

Get sprouting!

For amazing freshness, make your own sprouted lentils.

Rinse and drain 1/2 cup (125 mL) dried lentils, removing any stones or debris. Place in 4 cup (1 L) Mason jar.
Add about 3 cups (750 mL) water and place a piece of cheesecloth overtop, then secure with metal ring or rubber band. Set aside in a draft-free, unlit corner of the kitchen overnight.
Drain and rinse a few times. Then cover with cheesecloth and band. Gently shake lentils in jar so they aren’t in a big clump. Place jar on its side in a dark cupboard.
Rinse and drain lentils 2 or 3 times a day until lentils have 1/2 in (1 cm) sprouts, about 2 or 3 days, depending on your house’s temperature.
Transfer to covered container and refrigerate.
To use, quickly blanch and then plunge into an ice-water bath. Drain and blot dry. Use in the Sprouted Lentil and Quinoa Salad with Pocket Bread recipe or tuck into sandwiches or salads.
Sprouts can be refrigerated for up to a week in a tightly covered container.

Tip

Construct a fresh and just-like-home meal on the trail: be sure to pack salad, bread, and lettuce separately.

Oatmeal Raisin Cookie Smoothie Bowl

The flavours of an oatmeal raisin cookie come together in this balanced smoothie bowl. A surefire, scrumptious way to sustain a lengthy ride or recover spent muscles.

Tip

Turn any cookie into a cookie smoothie bowl by using this recipe as a base. Try peppermint chocolate (replace the cinnamon and raisins with chocolate and peppermint), peanut butter (replace almond butter with peanut butter; skip the raisins), or classic chocolate chip (replace raisins with chocolate chips).

Mexican Torta

For a little Mexican kick while hitting the trails, these savoury sandwiches are perfect for energy and flavour. Pop them over a little campfire until warmed through, if you wish.

Tofu tricks

Pressing tofu releases any extra water, making it more satisfying in a sandwich.

Rinse tofu with water and slice block lengthwise into 4 slabs.
Place clean, thick kitchen towel on baking sheet. Top with a couple of layers of paper towels.
Lay tofu slabs in a single layer on top. Then cover with more paper towels and another thick kitchen cloth.
Place another baking sheet on top and then set a few heavy books on top.
Set aside for 30 minutes.
Tofu will be immeasurably drier and firmer—perfect for lining a sandwich.

Tip

For an added Mexican kick, drizzle sandwich fillings with a little Mexican crema before enclosing with top halves of buns. Mmmm ... delicious!

Tip

Freeze a bottle with tomato juice spiked with lemon. Pack with lunch for your trek. It not only keeps your meal cold but provides essential electrolytes for sipping once thawed.

Curry Apricot Bars

Sweet and savoury at once, these bundles of fruity energy raise the bar on exercise fuel. You can also take the mixture and roll it into balls.

Frozen asset

Keep a few pieces of ginger stashed in the freezer. Once frozen, it will be easier to finely grate for use in recipes such as bars, drinks, and salad dressings.

Spiced Cocoa, Coffee, and Chia Smoothie

Caffeine is a powerful pre-workout tool. Used in moderation, a cup of coffee, or better yet, a chocolatey coffee smoothie, may increase the duration of your workout.

Tip

If you’re sensitive to caffeine, use herbal coffee substitute or loose-leaf Earl Grey tea instead of coffee.

Spiced Date Nut Energy Squares

Easy to carry. Simple to pop and savour while on a rugged path. And quick to assemble in bulk. Make ahead and refrigerate for a week, or store in the freezer for up to a month.

Did you know?

Date Nut Energy Squares go down especially well with coconut water! In the ancient Indian language of Sanskrit, the coconut palm is known as kalpa vriksha, meaning “tree that gives all that is necessary for living.”

Crispy Roasted Indian Chickpea Salad with Cilantro Dressing

Light in the backpack and easy to tote, these crispy chickpeas topping tossed greens are loaded with flavour and provide a delicious boost of energy.

DIY chickpeas from scratch

Soak dried beans in large bowl covered with several inches of water for at least 8 hours.

Drain and rinse well.
Place chickpeas in large saucepan and cover with several inches of water. Bring to a boil. Cover, leaving lid ajar, and simmer for 1 1/2 to 2 hours, or until chickpeas are as tender as you’d like.
Season with salt only after cooking, as salt toughens beans during cooking.

Tip

Want to try something new? Substitute canned chickpeas with frozen, thawed edamame beans and follow the same steps to bake and dry.

Tip

Make a pot of tea and transfer it to a bottle. Freeze, then pack it with your salad to keep it fresh and you hydrated. The tea not only complements the roasted chickpea salad, but also boosts your antioxidants.

Trail Mix Mini Muffins

Packed with crunchy energy, trail mix has long been a favourite fuel source among those who like to get fit in the great outdoors. These downsized muffins have all the cherished flavours of trail mix without any of the loose parts. Also great for everyday snacking and road trips. Go ahead and sneak some mini chocolate chips into the batter mix if you’re among the masses that fancy a little chocolate goodness in their trail mix.

Ahead of the game

Not just for on the trail, these bite-sized muffins and the other energy food recipes here can also serve as great pre-exercise snacks to help take the edge off hunger and provide a shot of energy so you can go strong from the get-go.

Pineapple Lime Sports Drink

Sports drinks are designed to deliver hydration, fast digesting carbohydrates for a source of quick energy, and some sodium to replace some of what is lost in sweat. But you need not rely on techy store-bought versions: making your own elixir couldn’t be easier. You’ll also save some hard-earned cash. This sports drink hack makes enough to fill two standard-sized water bottles. The pineapple juice can be replaced with orange juice if desired.

Chill out

When the heat is on, cold liquids can promote thirst, which in turn encourages better hydration habits during exercise, and reduces perceived effort by helping to lower core body temperature. When getting ready to exercise in steamy conditions, keep a bottle of this drink in the fridge to be consumed early on and freeze a second filled bottle which will thaw in the heat so you’re rewarded with a chilly drink mid-workout.

Granola Power Clusters

These packable, poppable little treats contain all the hearty goodness of oatmeal, quinoa, nuts, and seeds; the added health heft of hempseeds; and a few more delicious, yet nutritious, surprises to boot.

Tip

For added decadence, grate dark chocolate overtop of mixture immediately after removing from oven.

Wheat Berry Burritos with Tahini Sauce

Here’s an amazing dish that’s portable and chock full of good flavours and ingredients. The combination of wheat berries, rice, and shredded vegetables is perfect for a mountain-biking expedition, backyard picnic, or the beach. It’s well worth the effort. The filling can be made ahead and refrigerated for several days. Wrap in a burrito and you’re ready to pack ’em up!

Tips

For a gluten-free burrito, substitute wheat berries with cooked millet, quinoa, or even cooked rice.
Stay hydrated with water laced with fresh lime—the perfect accompaniment to these tasty and nutritious burritos.
Keep your food fresh. Pack a frozen water bottle with your meal. It’s great for sipping as it melts—and keeps your food cold too!

Miso Shellfish Soup

Starring an exceptionally flavoured broth featuring gut-friendly miso, this soup proves embracing the great outdoors can play beautifully on your palate without being fussy. If visiting the coast, look for fishermen bringing just-harvested shellfish to shore. Or bring them from home in a bowl covered with a damp paper towel and placed in a cold cooler. You could also use a combination of mussels, clams, and even oysters. Serve with chunks of crusty bread.

Underwater: Prepping shellfish

Gently tap mussels and clams with open shells against the countertop. Discard any that do not close their shells within a few minutes or that have cracked shells. To avoid serving gritty soup if using wild shellfish (farm-raised clams and mussels are usually cleaned and flushed of sand before they’re sold), submerge clams or mussels in bowl of cool water. Leave them to soak for at least 30 minutes. While underwater, they will breathe and filter the water, which will begin to push out any sand or other ocean grit from inside their shells. Adding about 1/4 cup (60 mL) flour to the soaking liquid can help speed up the removal of sand or grit. Lift shellfish from water and scrub shells to clean any grit from the outside surface. Remove beards from mussels using tweezers.

Campfire Chili

A hearty bowl of chili is always a crowd pleaser when you’re gathered around a toasty fire. Plus, everything is prepared in one pan, which streamlines prep, giving you more time to soak up the fresh air. Added to chili near the end of cooking, masa harina (corn flour) thickens the liquid slightly, giving it body and imparting a subtle corn flavour.

Tip:

If desired, ground chicken or turkey can be used in lieu of beef, or make it vegetarian by leaving out the meat in favour of extra beans or even crumbled tempeh.

Chili fixins

Be sure to place a variety of garnish options on the picnic table. These can include diced avocado, grated cheddar cheese, sliced green onions, chopped chives, cilantro, sour cream, or even tortilla chips for some crunch.

Rosy Coconut Detox Elixir

To start your day, or for a lift in your day, a refreshing coconut beverage is a quick and cleansing detox. Plus, with the addition of kefir—the most probiotic-rich food on the planet—you’ll also be supporting a healthy gut.

Tips

Mix it up a bit and substitute pineapple or mango for banana.
Coconut water is alkaline, so it helps eliminate toxins from your digestive tract.

Hawaiian Portobello Pineapple Stacks

The grilled pineapple in our gluten-free portobello stacks offers a smoky sweetness that is perfect for an imaginary tropical escape. And it’s vegan!

Tips

Want to make your gluten-free stack look like a burger? Double up on portobellos and cap each stack with another mushroom to resemble the top of a bun. Most people think only bright coloured vegetables are a good source of antioxidants. But listen up: portobellos have been tested to have the same amount of healthy antioxidants as a red pepper!

Granola Yogurt Bowl with Stewed Rhubarb

Crunchy, creamy, and sweet-tart, this flavourful bowlful of top-notch nutrition is a perfect way to kick-start a day of spirited outdoor fun. A definite upgrade from soggy oatmeal, the skillet granola can also be served with milk and a couple of handfuls of berries.

Make ahead

To save a step, you can prep the granola at home and then store in a container to transport to your camp.

Sunny Mexican Breakfast

A delicious start to a day includes eating beans. Plant-based, naturally nutritious, and oodles of filling fibre—you’ll be satisfied all morning with this Mexican breakfast.

DIY cooked beans

Making your own beans from scratch is a healthy alternative and not that complicated.

Soak overnight.
Place in large saucepan with aromatics such as bay leaf, onion, garlic, and cumin.
Cover with water at least 1 in (2.5 cm) above beans.
Bring to a boil, cover, and simmer for 1 to 1 1/2 hours, or until as tender as you like. Drain.
Season with salt after cooking.

Vegan Ceviche with Hearts of Palm

This refreshing vegan ceviche will appeal to all eaters. Light, clean, and fresh—a tropical delight.

Tip

Ceviche is typically made with raw fish or shellfish that is marinated in an acid such as lime or lemon juice. This marinating cooks the fish without heat. Substituting with hearts of palm is a wonderful variation.

Crunch Bunch

No one wants to surf or hike with a growling tummy. This upgraded trail mix will put more zip in your step.

Asparagus Shakshuka with Chickpea Flatbreads

Shakshuka, a North African-style dish featuring poached eggs in an aromatic tomato sauce, is a one-pan wonder that works for brunch, lunch, or dinner. Going the extra distance to rustle up a batch of chickpea flatbreads to help soak up the tomatoey goodness shows your fellow campers that you have their taste buds in mind.

All mixed up—in Israel

Although it may have originated elsewhere, shakshuka, which means “all mixed up” in Hebrew, has become a national favourite of Israelis, possibly rivalling hummus and falafel. Said to be a fine cure for a hangover, it’s also a popular dinner option.

Grain-Free 4-Coconut Pancakes with Strawberry Star Anise Compote

Coconut flour is rich in filling, detoxifying fibre. And it’s a grain-free, gluten-free option to replace unhealthy refined flours. It absorbs a lot of water—this is not an ingredient where cupfuls are required. Strawberries offer natural sweetness while licorice-like star anise aids digestion.

Tip

Make these pancakes ahead of time and reheat in your toaster or an oven at low heat. This success tip makes pancakes doable on a busy weekday morning.

Sweet Potato, Red Onion, and Kale Hash

Hash may have a reputation for being a greasy spoon special, but this kale hash, which can be enjoyed for breakfast, brunch, lunch, or dinner on your days of cleansing, will change your idea of the dish. Sweet potatoes add substance, nutrition, sweetness, and a great depth of flavour in place of the usual floury white potatoes.

Tip

Replace sweet potato with cubes of butternut squash or a mixture of root vegetables for an equally nourishing hash.