Have Snacks, Will Travel (nom, nom, nom)

Prior to moving into a truck camper, a friend nick named our glove compartment “the carb cabinet”, and rightfully so.  My husband likes to keep a supply of granola bars, corn nuts and gummy fruit snacks nearby for long hauls.  And I don’t blame him.  Our brains love carbohydrates, and when we need to stay alert for long drives, these snacks can help.  However, the sugar high only lasts so long and for me it’s often followed by a carb hangover that leaves me feeling irritable and craving more sweets. I wanted to find a more balanced approach to snacking.

What do I mean by balanced?  Carbohydrates are one of our essential macronutrients, along with fats, proteins and water (let’s not forget hydration). Sugar consumption has grown to over 150 pounds per person per year. Americans are inundated with sugary foods and I see this most often at the roadside convenience stores we stop at while traveling.  Yes, we need some carbohydrates, but complex carbs such as those found in fruits, vegetables, nuts, seeds and whole grains will break down more slowly than simple sugars like those found in candy, soft drinks and other snack foods that often lead to a sugar crash.  Complex carbohydrates also provide fiber which helps us to feel full and slows down the absorption of sugar into the bloodstream.

Finding snacks with fat isn’t a problem, but the types of fat in snack foods aren’t usually the healthiest for our bodies. They often include industrial oils - canola, corn, cottonseed or soybean, and hydrogenated oils or trans fats. Our bodies need the right kinds of essential fatty acids to feel satiated and to regulate energy absorption from food. And of course, we need protein, our building blocks for muscles and tissues, that provide a slow burning source of energy, regulate metabolism and help to fight infection. 

I have come to prefer snacks that have a balance of these macronutrients, however what my body needs is adjustments for activity levels. For instance, I don’t necessarily have the same energy needs if I’m riding in the truck all day versus going for a long hike or mountain bike ride.   On days when I’m more active, my body wants more carbohydrates to keep my blood sugar stable. (I’m known to carry organic dark chocolate bars on mountain bike rides.)  However, when I’m riding in the truck just trying to get to the next destination, more protein helps me to feel satisfied and ward of boredom. Everybody is different, so these are just some things to keep in mind.

I love nuts and seeds as the base ingredient for homemade snacks.  Variety and a little bit of preparation when you have access to a full kitchen can provide an array of options that don’t need refrigeration.  Proper preparation of nuts and seeds is essential for good digestion, so before you get started read here for a guide to soaking nuts and seeds.  

I have been a big fan of hazelnuts recently! For starters, they are grown locally in Oregon, commonly known as filberts and native to North America.  About 800 farms are nestled along the length of the Willamette Valley that make up the growing community.  Hazelnuts are nutrient dense, providing protein, healthy fat and fiber, along with folate, manganese and vitamin E. Below are a few of my favorite recipes for hazelnuts, but you can substitute them with any nuts / seeds or combinations of your choice. Get creative!  I sometimes sprinkle in pumpkin seeds for added magnesium and zinc!

Homemade Hazelnut Butter

• 2-4 cups of organic soaked and dehydrated raw hazelnuts
• 1-2 tablespoons of coconut or walnut oil
• Sea salt to taste
• Honey to taste (optional)

Place the hazelnuts in a large food processor (11-13 cup capacity). If you have a smaller food processor adjust the ingredients accordingly. Grind the hazelnuts into a coarse meal. (At this point you can put some of the hazelnut meal aside for the following recipes below.) Add oil, salt, honey and blend until smooth.  Transfer to snack size containers and refrigerate if you want a thicker consistency or to keep it from separating.

Loaded Kale Chips

• 1 large bunch of kale, washed and dried
• 2 cups of hazelnut meal, not packed (see recipe above for hazelnut butter)
• 1/3 cup of nutritional yeast 
• 3 tablespoons of coconut aminos
• 2 tablespoons of extra virgin olive oil
• 1 tablespoon apple cider vinegar
• 1-2 cloves of garlic
• Juice of 1 lemon
• Enough water for a thick but creamy consistency

Preheat oven to 250° F.  Line 2 baking sheets with parchment paper.  Trim off the stems and place the kale leaves in a bowl. Combine the rest of the ingredients except water in a blender or food processor.  Blend until smooth adding enough water as needed to keep it thick but creamy.  Pour the mixture over the kale leaves and massage the mixture into each leaf until they are all coated. Place the leaves in a single layer on the parchment paper. Bake for about 30 minutes, flipping the leaves half-way.

Nori Sticks

Preheat the oven to 200° F. Line 1 baking sheet with parchment paper. Use the same ingredients as above (Loaded Kale Chips) but replace the kale with sheets of untoasted nori.  Combine the rest of the ingredients (except water) in a bowl and mix together with a fork.  This mixture should be thick, like the consistency of sticky rice or cookie dough. Cut 4 sheets of nori in half. Spoon 4 tablespoons of the mixture in a line about 1 inch thick along the length of each sheet.  Roll the nori sheets just like you’re making sushi. When you get to 1 inch from the end rub some water on the edge of the sheet to make it stick. Place the nori sticks on the parchment and bake for about 1 hour. 
TIP:  I like to use my fingers to gently coat the entire sheet of nori with water before adding the mixture, however it makes the nori more delicate to work with. If kiddos are helping out, maybe skip this step and just work with the sheets dry.

Any of these recipes can be spiced up with different seasonings, and there are plenty of recipes online if you’re looking for inspiration. I realize that sometimes we just don’t have the time to prepare, so here are some easy grab-and-go snack ideas to get you through when you’re on the run.  I like to pack a small cooler to keep in the truck with me for easy access.

• Hardboiled eggs
• Apple slices with nut/seed butters
• Carrot sticks with hummus 
• Jerky or Epic Bars
• Kind Bars (low sugar)
• Organic whole milk plain Greek yogurt with berries
• Grapes and organic cheddar cheese bites
• Chips and guacamole – That’s right! Sometimes we just want chips, and there are healthier option out there. My favorites are Jackson's Honest Sweet Potato Chips and Siete Grain Free Tortilla Chips made from cassava, coconut flour and chia seeds.

Do we even really need to snack?  When we’re active or in cases of hypoglycemia and other sugar handling issues maybe snacks or small frequent meals are essential, however most healthy bodies are made to handle some fasting. Research suggests that weight gain in America over the last 50 years is attributed to about 500 calories per day per person. That’s just two snacks! Before you reach for that granola bar, ask yourself if you are truly hungry.  Maybe you are bored, thirsty (read here about hydration), or eating to satisfy emotions. Snack mindfully to restore energy, but don’t over-indulge and ruin your next meal.  

I hope you have enjoyed this information. If you have suggestions for healthy snacks I would love to hear them!