A meal after a long day of hiking brings with it a different level of satisfaction. Maybe because the need to refuel is heightened, but certainly the air smells crisper, the simplest fare tastes extraordinary, and the camaraderie around mealtime is something truly unique.
As we make our way through this active outdoor lifestyle in our middle and later years, the focus on good, nourishing food becomes even more important. Our bodies might take a little longer to recover, and ensuring we’re properly fueled is key to continuing to enjoy those mountain vistas and lakeside sunsets.
If we give in to common thinking, we might believe that that camp cooking needs to be more complicated to be delicious and beneficial. Not true. Forget about the prepackaged freeze-dried meals that leave you wanting more (and sometimes feeling a little…off). With a little planning and a focus on lightweight, nutritious ingredients, you can enjoy fantastic meals that cater to your energy needs and taste preferences.
Here are some of my go-to food ideas for enjoyable and energizing meals at camp, keeping in mind the needs and preferences of the seasoned hiker:
Breakfast: Fueling Up for the Day Ahead
- Hearty Oatmeal with Upgrades: Oatmeal is a classic for a reason. It’s lightweight, packs well, and provides sustained energy. But let’s elevate it! Add dried fruits like raisins or cranberries, nuts and seeds for protein and healthy fats, and a sprinkle of cinnamon for flavor. For an extra boost, consider adding a scoop of protein powder. I will often use these ingredients to make a breakfast bar, saving me the cooking time and extra fuel on trail.
- Instant Coffee or Tea with Nut Butter on Crackers: Sometimes simplicity is best. A warm beverage paired with whole-wheat crackers spread with almond or peanut butter provides a quick and satisfying start. The caffeine and protein will help kickstart your metabolism.
- Breakfast Burrito Prep: Before your trip, scramble some eggs with dehydrated vegetables and cooked sausage or beans. Wrap individual portions in foil and freeze them. On the trail, simply warm them over your camp stove. Easy, protein-packed, and delicious! These may be good for only the first couple days.
Lunch: Trailside Refueling
- Tuna or Salmon Pouches with Whole Grain Tortillas: These lightweight protein sources don’t require refrigeration and are easy to pack. Pair them with whole grain tortillas, which are more durable than bread on the trail, and add some shelf-stable vegetables like bell peppers or olives if you have them.
- Hard Cheeses and Salami: A classic hiker’s lunch. Hard cheeses like cheddar or parmesan and cured meats like salami are durable and provide a good balance of protein and fat for sustained energy. Add some crackers or a sturdy bread for a satisfying midday meal.
- Trail Mix with a Twist: Forget the overly sweet mixes. Create your own with a base of nuts (almonds, walnuts, cashews), seeds (pumpkin, sunflower), dried fruit (apricots, cherries, cranberries), and maybe a few dark chocolate pieces for a treat. The variety provides a range of nutrients and keeps things interesting.
Dinner: The Grand Finale
- One-Pot Pasta with Dried Tomatoes and Pesto: Pasta is lightweight and cooks quickly. Choose a whole wheat variety for added fiber. Add sun-dried tomatoes, a squeeze of shelf-stable pesto, and some pre-cooked dehydrated vegetables (or dried vegetable stock) for a flavorful and satisfying meal. Consider adding some canned chicken or chickpeas for extra protein.
- Couscous with Lentils and Spices: Couscous cooks almost instantly with just boiling water, making it a fantastic option for tired hikers. Combine it with dehydrated lentils (which rehydrate quickly), your favorite spices (cumin, coriander, turmeric work well), and some dried vegetables for a warm and nourishing meal.
- Dehydrated Chili or Stew: With a little planning, you can dehydrate your favorite chili or stew at home. On the trail, simply add boiling water and let it rehydrate. This offers a hearty and comforting meal that’s perfect for cooler evenings.
Snacks: Fueling Between Meals
Don’t underestimate the importance of regular snacking to maintain energy levels and prevent fatigue. Good options include:
- Energy Bars with Real Ingredients: Look for bars that are lower in sugar and higher in protein and fiber.
- Dried Fruit and Nuts: A classic for a reason!
- Beef Jerky or Biltong: Lightweight and packed with protein.
- Apple Slices or Baby Carrots (for shorter trips): If weight isn’t a critical issue, fresh produce can be a welcome treat.
Hydration is Key:
No matter what you’re eating, remember that staying hydrated is crucial. Carry enough water and consider electrolyte tablets or drink mixes, especially on longer or more strenuous hikes.
Camp cooking for older hikers is about finding a balance between nutrition, ease of preparation, and, of course, flavor. By focusing on whole foods, incorporating protein and healthy fats, and keeping things relatively simple, you can ensure that your meals at camp are not just sustenance, but a highlight of your outdoor adventures. So, fire up that stove, breathe in the mountain air, and enjoy the delicious reward of a day well-hiked.