Summer is here and so is road trip season. Before you head out, take time to consider the food you will want on the drive. It is too easy to fall into the habit of picking up snacks at gas stations, convenience stores and fast-food chains. The options provided there leave us feeling like it’s OK to eat unhealthily while on the road. If you’re lucky, you’ll find a stray banana or two to grab along with your bag of potato chips so you feel a little less guilty.
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Mostly, you’re left to choose from a slew of brightly coloured candies and treats that will leave your body feeling zapped of nutrients. It couldn’t come at a worse time. Your body is already running on low energy because all you’ve been doing is sitting in the same spot for hours, maybe even days.
There are options for healthier food. Stop at grocery stores rather than gas stations to restock your supply. Nut butters with whole grain crackers or rustic bread are a good choice. Pick up yogurt to have with granola and fruits, olives and canned fish. Salsas and low sodium corn taco chips are satisfying. Cheeses, fruits, dips and cut vegetables are available in most grocery stores. Try to avoid a lot of packaging. It only creates waste in the car.
Make some things at home and pack it along. Popcorn with your own toppings of flavoured olive oil, melted butter or sea salt is a good snack. Make granola and granola bars. Homemade is much healthier with fewer fats and sugars than store-bought.
Pack fibre-rich snacks like fruits, nuts and whole grains to stay satisfied and keep your digestive tract healthy on the road.
Roadside stands and farmers markets offer fresh produce and other homemade items. It’s fun to taste the local flavours.
Remember to have a roll of paper towels, some baby wipes, hand sanitizer and utensils with you.
Avoid take-out food and restaurants as much as possible. The food is made with more salt, fats and sugars and often has less dietary fibre.
Pull into a rest stop and take a break every one to two hours. Get out and stretch your body to boost blood circulation and reduce your risk for blood clots and restock any depleted foods, drinks and supplies.
Driving between midnight and 7 a.m. can be more hazardous. Even if you’re not a drowsy driver, another driver might be tired and less alert, increasing everyone’s risk on the road. If you can, drive after 7 a.m. to reduce your risk for an accident.
Breakfast cookies
- 1 c. unsalted butter, room temperature 250 mL
- 1 c. brown sugar 250 mL
- 2 large eggs
- 2 tbsp. buttermilk 30 mL
- 1 c. unbleached all-purpose flour 250 mL
- 1 c. whole wheat flour 250 mL
- 2 c. quick cooking oats 500 mL
- 1/3 c. natural bran 75 mL
- 1 tsp. baking soda 5 mL
- 1 tsp. baking powder 5 mL
- 1 c. chocolate chips 250 mL
- 1/4 c. slivered almonds 60 mL
- 1/4 c. chopped pecans 60 mL
- 1/4 c. sunflower or pumpkin seeds 60 mL
Preheat the oven to 350 F (180 C) and place parchment on three baking sheets.
Place the butter and brown sugar in the bowl of a stand mixer and beat on medium until smooth.
Add the eggs and buttermilk and beat again until smooth, scraping down the sides of the bowl, as needed.
Add the flours, oats, bran, baking soda and powder and beat on low until well-combined.
Stir in the chocolate chips, almonds, pecans and pumpkin seeds.
Drop the cookie dough in balls, about one quarter cup (60 mL) each, and flatten them until about a half inch thick space about 11/2 inches (7 cm) apart on a parchment lined baking sheet. A large ice cream scoop works well here.
Bake for 15-20 minutes. Cool on a rack. Store in an airtight container.
Granola
- 3/4 c. walnuts, pecans or any nuts of your choice or any combination 175 mL
- 1/2 c. natural almonds 125 mL
- 4 c. old-fashioned rolled oats 1 L
- 1/4 c. sesame seeds, optional 60 mL
- 1/2 c. unsalted butter, melted or olive oil 125 mL
- 1/3 c. honey or maple syrup, at room temperature 75 mL
- 1/4 tsp. fine salt 1 mL
- 1 1/4 c. chopped dried fruits or raisins, in any combination 310 mL
Preheat the oven to 325 F (160 C). Melt butter or oil with the honey until warm and it pours easily.
Coarsely chop the nuts.
Pour the oats, nuts, sesame seeds and salt in a mound on the baking sheet and stir to mix. Pour the melted butter and honey over the mixture. Stir well with a rubber spatula and then spread the oats in an even layer. Press into the pan and bake.
Bake the oats for 30 minutes, stirring once with the spatula halfway through, until the oats are lightly coloured. Let cool. The mixture will crisp as it cools. When completely cooled scrape it into a large bowl and add the chopped dried fruits.
Store in an airtight container. Use within two to three weeks. Makes about seven cups. Refrigeration is not required.
Chewy granola bars
- 3 c. old fashioned rolled oats 750 mL
- 1/4 c. all-purpose unbleached flour 60 mL
- 1/3 c. packed light brown sugar 75 mL
- 1 tsp. baking soda 5 mL
- 1 tsp. cinnamon 5 mL
- 1 c. coarsely chopped walnuts, pecans or any combination of nuts 250 mL
- 1/2 c. dried cherries or cranberries 125 mL
- 1/2 c. chocolate chips 125 mL
- 1/2 c. pumpkin seeds 125 mL
- 1/2 c. shredded unsweetened coconut 125 mL
- 1/4 c. sesame seeds 60 mL
- 1/2 c. dried apricots, coarsely chopped 125 mL
- 1/2 c. butter, cut into small pieces 125 mL
- 1/2 c. honey 125 mL
Pre-heat oven to 325 F (160 C).
In bowl, whisk together oats, brown sugar, flour, baking soda and cinnamon. Stir in nuts, cherries, chocolate chips, pumpkin seeds, coconut and sesame seeds. Set aside.
In food processor, process apricots until broken up, about one minute. Add butter, process until a paste forms, about one minute. With motor running, pour in honey until well blended. Fold into oat mixture until well combined. Pat evenly and firmly into a parchment-lined 9 x 13-inch (23 x 33-cm) baking pan. Bake in the centre of oven until golden, about 30 minutes. Cut into bars while still slightly warm. Transfer to rack to cool completely before removing from the pan.
Sarah Galvin is a home economist, teacher and farmers’ market vendor at Swift Current, Sask., and a member of Team Resources. She writes a blog at allourfingersinthepie.blogspot.ca. Contact: team@producer.com.
