First off, my normal way of eating is pretty omnivore.  I love vegetables, legumes, a nice mix of dairy and meat/plant based protein.  When I cook, I enjoy mixing up my flavors from classic American to Mexican to Thai and beyond. 

I wanted to experiment on myself in the kitchen and on the trail to see how it felt to eat keto for 3 months.  And to meal plan for some hikes while on the diet.  A note:  I am not a nutritionist or a dietitian.  I’m a curious chef that loves exploring different styles, flavors and ingredients while cooking.  If you have specific needs for your diet, please be mindful of those and consult with a trained professional.  If you would like more specific recommendations from a registered dietician, check out this article from Backcountry Foodie.

Keto: A Definition

For those of you out there that aren’t clear on what Keto is, here is a straight up definition:

The keto diet (also known as the ketogenic or ketovore diet) consists of high-fat, low-carbohydrate meals, snacks, and beverages. This diet encourages your body to make ketones from fat. Ketones are then used as fuel. To be keto-fueled, you generally shouldn’t eat more than 50 grams of carbohydrates daily. 75-90% of total daily calories come from fat.

How this differs from low carb eating is a majority of your calories need to come from fat, rather than just protein or other food sources.  This is vastly different from much of the dietary coaching we get from the USDA or other health resources.  It also goes against most cultural pantries as many have some sort of carbohydrate at their base (breads, potatoes, rice, noodles, corn, etc) and sweets whether coming directly from fruits, crafted desserts or other refined sugars. 

The thinking is that once your body has digested and purged through the current carbohydrates in your body, it moves on to fats and protein.  For some folks, it’s an option for weight loss that can be very effective based on your overall health or weight targets. 

Also, our brains normally run on mostly carbohydrates, sugars and glucose and it seeks these calories first.  When they aren’t present, they move on seeking fat or ketones for energy.  Stored or newly eaten. Additionally, from a nutritional perspective the body thinks of a carb and a sugar is pretty much the same thing.  It doesn’t matter if it comes from bread, a fruit, or a sugar. 

Is Keto Just About Protein?

I think one misconception about the Keto diet is that it’s all about protein.  While protein is definitely important, focusing on calories from fat is the goal.  It’s also very important to be mindful of your overall carbohydrate intake as many plans limit you to only a few grams per day.  And many prepared or processed foods include some sneaky carbohydrates. Ketchup can have up to 5 g of carbs per 1 TB and some teriyaki sauce can have up to 10 g of carbs per 1 TB. 

When I started the keto diet, I went all in.  No cookies, no ketchup, no honey, no tortillas.  And let me tell you it’s a very different way to eat.  It really took me a few weeks to really feel ok with adding tablespoons of butter to my meals or eating 8 strips of bacon as a snack.  But there were some early explorations that provided some really satisfying meals.  Specifically Asian flavored soups with added fats.  As well as some meat salad recipes (yes, meat can be a salad) dressed with a oil or mayonnaise based vinaigrette. 

The Keto Camping Recipes Starch Benefits

Something to be mindful of as you are planning your keto camping recipes, is that so many packaged meals have starches at their base.  And for good reason.  They are cheap, filling, versatile and tasty. When you start to meal plan for your keto hikes, it’s important to not just plan for “piles of meal” eating just jerky and summer sausage for days on end.  This will not provide sustained energy, leading to constant snacking and could affect your digestion in a negative way. 

Fun fact:  Fat grams are the most dense of the macronutrients coming in at 9 calories per gram.  This is great for the overall weight and efficiency of your pack. Including oil and fats into your meal plan will provide you with excellent sustained energy through the day. This makes Keto camping recipes ideal for keeping healthy.

Video: Mt Rainier has the meats

For some hikers, keto trail eating just isn’t going to work.  Carbs do provide a great, cheap and easy filling base for a lot of backpacking/camping meals and going high fat and protein is just too challenging. 

When Not to Eat Keto

Another thing to share is that I wouldn’t recommend changing to keto right before a hike.  With all of the activity on the trail and less carbs in your system, you could have very low energy and have higher intake needs.  I did this one time on a volcano climb up Mt. Adams, I shifted to a low carb diet 2 days before the hike and I made it to the top, but let’s just say…I dragged.

Some sauces and flavoring to stay away from on Keto are ketchup, hoisin, jam, honey, flavored yogurt (many have a lot of sugar added) some salad dressings (again, some have sugar added)

Here are some sauces and flavoring to consider:

Which veggies to target:

• Variety of fresh green vegetables.
• Anything green.   

Snap peas, broccoli, greens and kale, bell peppers, brussel sprouts and more are all extremely sturdy and can last longer than you think away from refrigeration, with many lasting for 3-5 days with minimal issue.  These are great for building Keto camp recipes. Avocados are a great option to pack along for shorter trips. Also, look to cauliflower rice as a substitute for starchy rice.

Ingredients to pack:

• Coconut Oil
• Ghee (clarified butter)
• Olive Oil
• Coconut milk powder
• Mayonnaise packets
• Mustard packets
• Precooked bacon
• Packaged chicken
• ry salami
• Summer sausage
• Country ham
• Smoked salmon/trout
• Sardines
• Cheeses
• Cheese powder
• Parmesan cheese
• Parmesan Crisps
• Plain yogurt powder
• Sour cream powder
• Spice mixes (see above)
• Soy sauce
• Vinegars 
• Green veggies (see above)
• Nuts, specifically macadamia 

Check out other great low-carb options in the recipe bank. 

Thanks for coming along for my dietary journey.  I enjoyed the experiment to see how my body reacted as well as exploring some different recipes with a different and limited panty. Keto can be a great option for you but it does take some very focused and dedicated meal planning inside or outside and a large amount of willpower as there are A LOT of tasty options knocking on your door that don’t help you stay on plan.

Recipe Cards

However you’re eating…get out there! Here are some of the recipe cards from the recipes I have referred to above. Download and print them off!

The post Keto Recipes for Camping appeared first on Hazeadventure.

Prepping Top cheap and easy backpacking meals: The Pantry

For any meal plan, I always start in the pantry.  I check out what I have.  There might be some rice, instant mashed potatoes, pasta, rice/ramen noodles, tortillas, breads, etc in there that are calling to be used up. These are the building blocks for hearty, filling meals.

Flavors

Next I think about what kind of flavors I would like for my trip.  Italian, Chinese, Thai, Indian, Traditional or something else.  This then guides which spice mixes, seasonings and liquid ingredients I am going to pack.

Thinking Chinese?  Pack soy sauce, rice vinegar, ginger powder and something spicy

Does Italian sound good?  Pack Italian seasoning, garlic powder, chili flake and balsamic vinegar

Or maybe Thai?  Pack curry paste, fish sauce, limes, rice noodles/rice and ginger powder.

Pack it up

Once you have your recipes ready, it’s time to pack it up.  It’s best to stay organized in your backpack and a little time now will save you some struggle come meal time at camp.  I like using stuff sacks or packing cubes for each recipe or each day of meals.  You can also pack a spice/flavor kit with all of your spices, oils, vinegars and sauces in one spot for less stress when it’s time to cook.

Here are a couple classic recipes to get your rolling.  All of our recipes are easy to scale up for multiple portions or scale down to a single person.   They are also easy to customize so if you see an ingredient you don’t love, you can feel free to omit or switch out for your favorite flavor or to be able to hit your dietary specific restriction. 

Stroganoff

An absolute classic.  I use beef jerky as the protein source and it hydrates really well in dishes.  Try some mixed dried mushrooms and foraged herbs to really elevate this dish. 

Pad Thai

Another classic to have in the pantry.  I absolutely love eating noodles outdoors.  I don’t know what it is, but they just taste better outside.  And they taste even better when you whittle up some campy chopsticks from some fallen twigs to enjoy.  I’ve included 2 versions of this recipe. 

One using peanut butter that’s easier to shop for and one using traditional tamarind paste and fish sauce.  Don’t be afraid of packing along some snap peas or bell peppers.  They last longer than you think away from refrigeration and add some needed texture, crunch, color and micronutrients. This meal also clocks in at about $2.40 per portion

Tropical Oatmeal/Granola

In the United States, maple and apple cinnamon are classic flavors come breakfast time.  For me, these flavors have gotten a little tired and I just  need something different.  I love raiding the bulk aisle in the grocery store for dried mango, papaya, pineapple, banana chips and more for this breakfast recipe. 

Add some coconut milk powder, water and top with your favorite granola (or dry granola bar) and you’ve got yourself a tasty way to start your day.  Depending on how you shop for your ingredients, the cost could be less than $1.00 per portion.

Mango Fried Rice

This recipe is a new favorite and can actually be made with regular rice, instant rice or precooked grain mixes.  It’s a great option for a quick lunch or dinner.  I’ve added some ingredients that are really easy to shop for to create a filling bowl of Chinese flavors.  Oranges, almonds, chicken and soy sauce are the base.  You can also make this a wrap!   Cost for this recipe: less than $1.50 per portion

Thanks for coming along for a dive into the pantry.  And remember, creating a tasty meal plan for your adventure doesn’t have to be a challenge.  Using a few of these tips and a few of our recipes will put you on the path to a fun, memorable and tasty experience.  Cheers!

Recipe Cards

Click and save these cards for printing!

Outdoor Eats: Camping Meals and Camping Recipes!

On this trip I did a variety of trail-tested recipes, using no more than 10 fresh ingredients, you an enjoy anywhere. Try these out, or visit my site at www.outdooreats.com for even more awesome meals!

The post Top cheap and easy backpacking meals appeared first on Hazeadventure.

I say “path” because there was no defined trail.  It hugged and cross the river multiple times and we had to navigate as best we could.  Chilly, calf deep water greeted us multiple times which was both refreshing and challenging.  Luckily, we eventually found a nice spot to camp for our first night on a soft, flat sandbar. 

We knew it was going to be chilly, but not below freezing with a thick layer of frost greeting us the next morning.  Our morning coffee and desert light finally warmed us up enough to keep moving down river.  We hiked up and over some craggy rocks, some slick banks and into a beautiful saguaro forest.

A few of my favorite camping recipes from this trip were a no cook Triscuit panzanella lunch which is a perfect change up from a standard deli sandwich and trail made pad Thai.  We whittled up some campy chop sticks and filled our bellies as the sun kissed the cathedral rocks behind us. 

We survived an unknown trail, cooked up some great meals in a beautiful location and enjoyed the hiking and camaraderie of a long time friendship 

Outdoor Eats: Camping Meals and Camping Recipes!

On this trip I did a variety of trail-tested recipes, using no more than 10 fresh ingredients, you an enjoy anywhere. Try these out, or visit my site at www.outdooreats.com for even more awesome meals!

• Beef Stroganoff
• Bacon Cheddar Grits
• Triscuit Panzanella
• Pad Thai
• Cranberry Orange Granola/Crisp
• Chorizo Queso

Recipe Cards (print them off, try them out!)

Check out my last article for more recipes: San Francisco Hiking, Camping and Cooking

The post Camping Meals and Camping Recipes appeared first on Hazeadventure.