Healthy eating while camping

A quick recap of our daily needs to be in top shape. For each meal, you should think about including 1/2 of your plate in vegetables, 1/4 in proteins and 1/4 in lipids. 

Fruits and vegetables generally do not need to be stored in a refrigerator (peppers, cucumbers, carrots, zucchini, tomatoes, radishes, etc.). Think of preparing a raw salad on the day of shopping and the next day to have them as fresh as possible. Fruits and vegetables in jars are not ideal, because they are full of salt, sugar and enhancers. Fill up on fresh produce! 

For proteins, it's a little more complicated because you'll need a refrigerator for fish or fresh meat. Do yourself a little pleasure on the day of your shopping. And for the other days, eggs, sardines/ herring/mackerel will be perfect (which will also give you omega-3). You can also turn to vegetable proteins such as quinoa, chia seeds, nuts (which will also provide you with the necessary lipids), various seeds and legumes. There are also now legume pastas, which will give you the impression of eating pasta but are much better for your health. Some cheeses can be kept out of the refrigerator. Hard cheeses generally. 
 

And finally, lipids. Nuts are the perfect food. They add a nice crunch to your meals, are high in protein and can be stored easily. Avocados are great too, but not very eco-friendly. Remember to take a bottle of olive oil with you (in a glass bottle, not plastic. Fat attracts plastic). You can use it for cooking but also add some on top of your dishes. And a classic, the various peanut and oilseed butters. Perfect instead of Nutella.

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Don't hesitate to buy some spice mixes (be careful with salt and sugar in some). This will save you from emptying the salt shaker ;) And add fresh herbs if possible. It's full of good nutrients and adds taste.

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Choose animal proteins for your lunch. Indeed, their energy distribution is long and you will benefit from their nutritional contributions during your afternoon, when you do your activities. In the evening, a vegetarian meal will allow you to sleep better and rest your digestive system. 

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Some ideas for healthy camping friendly dishes:

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* Breakfast : 

- Vegetable omelette (tomatoes, mushrooms, beans,...)

- Chia pudding or porridge with vegetable milk, nuts, nut puree and red fruits

- Banana pancakes with quinoa flakes or lupine flour which is the richest in protein

 

*Lunch:

- Shakshuka with vegetables accompanied by a lentil and rice salad with lemon vinaigrette

- One pot* : Legume pasta, red or green pesto/tomato sauce and sardines/other proteins 

- Summer rolls: Rice noodles, raw or cooked vegetables, egg/tofu/chicken, peanut sauce

- Grilled fresh meat/fish with vegetables and potatoes/rice

 

*Diner : 

- One pot : Quinoa chili, tomato sauce, red beans and sweet potatoes 

- One pot : Ramen with Udon/soba noodles, vegetables, egg/tofu, broth and soy sauce

- One pot : Curry with vegetables, tofu/chickpeas, coconut milk, potatoes, lentils

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*One pot means that everything can be cooked in the same container. Cook your proteins first, set them aside. Then cook your vegetables and finish cooking your pasta/legumes.