Background
For more than five years I have been gluten-free. My arthritic condition, Ankylosing Spondylitis (AS), necessitates I be on a gluten-free diet. If I eat something with gluten, I will have an attack of sharp pain in my intestines, guarding and tightness, shaking and rocking, belching, diarrhea, and flatulence as my body processes the invader. The pain of an attack is incredibly distressing to myself and those around me when it happens, so I strive to avoid it at all costs.
Nonperishable Gluten-Free Options
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| Homemade dried gluten free meals. Scoop preferred serving size into bowl and add hot water. |
Being gluten-free doesn't mean you can't have fun in nature. You can pack and plan nonperishable meals, snacks, and drinks to accommodate your dietary needs. The goal to meal planning and packing for a trip is variety and including all of the basic food groups:
- Proteins
- Fruits
- Vegetables
- Grains
- Dairy
- Fats
- Oils
Use the following recommendations to write your shopping list and assemble meals for your next trip.
Proteins
Dried eggs - From plain powdered eggs to freeze-dried egg scramble meals, eggs are a must have for me. I don't want to carry items that require refrigeration in a cooler. Temperature changes are unpredictable and restocking ice is not a priority for me unless I catch meat from hunting or fishing. A protein-rich hot breakfast sets me up right for the physical demands of my day to come. I find myself craving eggs by day three if I don't have some with me. Mountain House makes yummy dried scrambles. I go for the less-is-more motto where ingredient lists are concerned. So the eggs and bacon recipe satisfies me just fine. Other brands I've tried were too spicy or salty.
Jerky - Not all jerky are made equal. Tillamook brand jerky, original recipe and pepperoni sticks suit me. Make sure the package
clearly states it is gluten-free. Teriyaki is a primary marinade for
jerky, which is essentially sweetened soy sauce, which often has wheat!
Consider alternatives like turkey jerky and low-sodium sticks.
Nuts and seeds - A snack pack of nuts or trail mix is a great addition to your outdoor meal planning. Nuts can be added to an oatmeal or granola breakfast dish for a little crunch, or to a pasta or soup dish for flavor. Decide whether you want them whole or crushed into pieces ahead of time because they can be difficult to break while away from your kitchen tools.
Nuts may provide oil, healthy fat, and protein to your outdoor diet. Good nuts to consider bringing are: almonds, walnuts, sunflower seeds, pumpkin seeds, pine nuts, acorns, peanuts, and/or macadamia nuts. Get them shaved, sliced, whole, salted, unsalted, raw, roasted, and/or crushed.
Canned chicken and fish - A small can of Swanson white chicken breast in water
goes a long way to curbing hunger. I carry salt and pepper packets with
my utensils and just eat straight from the can with some crackers or
chips. The same is true for a quality can of tuna. Trout or mussels in
oil taste amazing when you've been wandering the forest for days. I
always keep a couple cans of seafood on hand. I've tried adding them to
other meals with little success in flavor. I prefer to have them cold
and straight from the can.
Peanut butter - Instant, jarred, or as individual packets, peanut butter is calorically dense and rich in protein and oil. It can be eaten alone or on crackers, bread, or fruit. It's a great staple for any outdoor adventure.
Bouillon cubes or powder - Chicken or beef stock is preserved in several forms: cube, powder, or can. Any of these can provide some simple protein to a meal. Stock powder is best if you're pre-packaging a soup or pasta entree that needs stock. Gravy powder is another option.
Protein powder - You know those large tubs of muscle-building powder for gym rats? Yeah, add a scoop of that to some powdered milk and water. Boom. A protein shake in the wild.
Real bacon bits - These are dried pieces of bacon. They can be added to a pre-packaged dried meal for fatty flavor. Consider an instant rice risotto with dried mushroom, beef bouillon, powdered milk (for creaminess), and bacon bits.
Canned beans - Drain a jar of black or pinto beans on site and add them to a prepared boxed rice dish. I will eat an 8 oz can of baked beans or chili with sauce cold and love it just the same as if it were warmed. Dip some tortilla chips in for a more complete meal.
Freeze-dried chicken - I know this product exists, but I cannot find it at any of my grocers. The idea behind this ingredient is to include it in a homemade dry meal mix so you can add hot water when ready to eat. The chicken pieces absorb the water and taste like moist hot chicken. They are light-weight and shelf-stable, but must be kept dry.
Fruits
Dried fruit - There is a difference between 'dried' fruit and 'freeze-dried' fruit. The latter will dry out your mouth and is best prepared in a bath (such as with granola for a breakfast meal) before consuming. Dried fruit is dehydrated, edible as is, and usually covered in sugar. All kinds of dried fruit and fruit leathers can be purchased at grocers: mango, kiwi, strawberry, coconut, pineapple, apple, pear, banana, and watermelon, to name a few. For freeze-dried fruits, consider having a small bag of blueberries, strawberries, or banana on hand to add to your morning oatmeal.
Canned fruit - Peaches, pears, oranges, mango, pineapple, and berries can all be brought along in cans for when you need some juice and citrus. Add preserved fruit to your dish or serve straight from the can as a side.
Single serving jam packs - You can bring jars of jam -- if you dare -- for PB&J sandwiches at lunchtime. But be aware that jam usually needs to be refrigerated after opening. Instead, opt for single serving snack packs with jam dip or spread.
Applesauce - Shelf-stable at room temp, applesauce cups are a must have in my car. They provide fiber, sugar, and vitamins.
Sun-dried tomatoes - I add these to my homemade dried meals as a key ingredient. Some people may enjoy snacking on them straight from the bag, but the flavor is too intense for me. Instead, I include them in soup and pasta mixes. A few go a long way, so add them sparingly.
Olives - I list olives separately here because they can be bought in individual serving size packets and cups, as well as in small cans. For some reason, I crave olives at about the fourth day of being out in the wild. My guess is because olive oil is a healthy fat and fat is hard to come by in the wild. Read this article by the North American Olive Oil Association on "12 Surprising Health Benefits of Olive Oil" and strongly consider bringing a small bottle of olive oil with you whenever you venture outdoors.
[NOTE: Yes, olives are a fruit, a stone fruit to be more precise. They grow on trees. As are tomatoes because they produce from a pollinated flower.]
Vegetables
Canned vegetables - The best way to absorb the nutritional content of preserved vegetables is with water, which is why canned veggies are a must-have. Carrots, beets, green beans, peas... whatever your preference is, carry a can or two of it. You can opt for cans that come with a mix of veggies or a built-in sauce.
Dried vegetable chips - To meet my body's nutritional needs, I often bring a bag of dried vegetable chips. Make sure your chips are made with real vegetables. Terra, Presto, and Sensible Portions Garden Veggie are good options. You may be able to find beet chips in many brands.
Freeze-dried vegetables - The one brand I have found in my area is the Karen's Naturals Just Veggies. They sell dried vegetables in a combo bag or by individual type. I use them in my homemade dry meal assembling.
Grains/Starches/Staples
Foods in this category provide the basis of a meal upon which you add dried herbs, veg, nuts, and/or fruit to. Go for 'instant' or 'minute' prep options. Any grain that requires sitting on a heat source for more than a few minutes isn't ideal for a camping situation. Fuel is likely in short supply and no one wants to be sitting by a pot while surrounded by more interesting things to do.
Minute rice - Make sure this is fast-absorbing rice that does NOT require a microwave. There are pre-packaged instant rice packets and cups with seasonings already measured -- or plain with just a little salt so you can season how you wish. Some of these single serving products may say to only add water but actually need steady heat applied. Remember, while in the wild, the heat of boiling water will dissipate quickly once removed from the heat source. If you have a heat-retaining pot or insulated bowl with a lid, this will help. Otherwise, avoid products that expect you to provide replenishing heat in order to soften the staple.
Instant mashed potatoes - These soften easily upon contact with hot water and require little fuss. Combine chicken stock or gravy powder, powdered milk, salt, herbs, and dried bread crumbs or stuffing mix for a makeshift Thanksgiving meal.
Instant oatmeal - A word of caution about instant oatmeal packets: many of them contain wheat flour as a thickening agent! Check the ingredient list before purchasing a box. Better Oats brand 100 Calorie packets work well for me.
Thin rice noodles - These must be very thin if you wish them to absorb hot water without continuously boiling in a pot. Use thin rice noodles for assembling your own elevated ramen or Thai peanut noodle dish.
Pancake mix - Few brands make a GF, just-add-water pancake mix. I know of only one: Birch Benders. Blend the mix on the thicker side because these tend to fall apart easily. Serve with honey or syrup.
Drinks
Instant coffee and cocoa - Be cautious of flavored coffees and cocoas with dried creamer; they may contain wheat as a thickening agent. I prefer simple ingredients. If you have to, purchase creamer and sugar packets/shakers separately, then add to your plain instant coffee on the morning of. Think of it like hotel-style coffee making. (Many hotels provide packets of creamer, sugar, and sweetener alternatives in their rooms to accompany their coffee makers.)
Dry mix flavored drinks and tea packets - Tea packets are the best because you get a little nutrition in your hot water. Mixed flavored drinks like Arizona Tea offer a break from the bland water you're likely surviving on.
Sport drinks - Vitamin Water, BodyArmor, Gatorade, Sparkling Ice, LifeAid, and more offer flavor varieties that can provide nutrients, an energy boost, hydration, and electrolytes. Considering potable water can be hard to come by, pre-filtered and enhanced waters are nice to have on hand. Some campers fill an ice jug with a favorite sports drink mix and rely on that as a drinking water alternative.
Dairy
The one thing I tend to crave the most after leaving the wild is dairy. Specifically, I want cheese! There are a few stable dairy products you can take with you for a calcium fix.
Nutritional shakes - Milk-based meal replacement shakes can ensure you're getting vitamins, protein, and calcium while in the wild. There are many brands and flavors on the market to choose from. I like Carnation Breakfast Essentials shakes. They are appropriate for kids (4+ years) and adults, shelf-stable, packed with nutrients, and delicious. Get the premade shakes, not the powder (which can contain wheat).
Meat and cheese sticks - Pepperoni and cheese stick pairs are so satisfying when you're in need of fat, salt, protein, and dairy. Get ones that are shelf-stable, meaning they are stored on a dry shelf at the store, not in a cold aisle. Usually you can find these at the front of the grocery store near the checkout as a last minute buy. Keep your sticks in a cool, dry place in your vehicle as the cheese may melt or become oily in the heat or direct sun.
Powdered milk and cheese - Nestle Carnation makes an affordable dry milk powder that you can add to home-prepped meals for creaminess. Powdered cheese is harder to come by in my area of Southern Oregon. I have to order it. Frankly, I don't bother because I prefer to have a shelf-stable hunk of processed cheese on hand instead. Another option is to buy soup mix that comes with powdered cheese, like a broccoli and cheddar mix from Bear Creek Country Kitchens.
Many crackers, chips, and popped snacks contain powdered cheese flavoring. These are all valid options IF they are made with 100% real cheese.
Processed cheese wedge - Unlike the plastic wrapped cheese wedges in the cold aisle, this shelf-stable cheese would be near the jerky or nuts in a dry aisle. It will be more highly processed than a cold wedge, containing salt, oil, and other preservatives. But if you need a slice of cheese while outdoors (which I often do), this is one way to get it. Not all grocers carry a shelf-stable cheese wedge. Drier cheeses are cheddar and Parmesan. Cheese, cracker, and sausage artisan gift baskets tend to use shelf-stable products because they plan to ship them. However, they may also say to "Refrigerate after opening". Read the fine print and decide for yourself whether it's worth the trouble.
Dried Mushrooms
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| Three varieties of raw foraged mushrooms |
As a fungi, mushrooms occupy their own category on the food pyramid (or they should). Dried mushrooms can be an excellent source of vitamin D, potassium, and B vitamins. They are low in sodium and fat, gluten-free, and provide a modest amount of fiber.
Add some crumbled dried mushroom to a soup or pasta mix.
Learn more about the benefits of mushrooms from this Harvard article.
Other Snack Ideas
Bagged popcorn or popped chips - There are so many flavored popcorn and popped chip varieties out there, most of which are gluten-free. I enjoy cheddar popcorn, but there are also more intense flavors to try.
Rice cakes and popped rice crisps - Similarly, popped rice cakes and chips are a great snack or side. I get BBQ or caramel, bite-sized rice chips.
Potato chips - A few brands produce GF potato chips. I go for the baked varieties because they have less oil, but you select the chip that best suits you. Just be careful (as always) and check the ingredient list. Look for that Certified Gluten-Free stamp. Even some items claim to be Gluten Free but have a disclaimer about it being made in facility that processes wheat ingredients. I have had reactions to chips, so I have to be picky and aim for simplicity.
Granola bars - The same caution is required when selecting granola bars. Many bars may appear to be made entirely of oats, but actually use wheat flour in production. KIND bars are usually GF, as are Bob's Bar nutrition bars from Bob's Red Mill. I recommend bars with nuts and berries, if you can stand them.
Condiments, Herbs, and Spices
Save those extra condiment packets from take-out orders! Single-use honey, hot sauce, mustard, ketchup, mayonnaise, salt, and pepper packets offer a little comfort and a lot of flavor when your taste buds get bored.
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| My herb and spice rack |
Including dried herbs and spices in your dishes is a no-brainer. Parsley, sage, rosemary, thyme, oregano, coriander, mint, marjoram, dill, cilantro, basil, and more. Other dried and powdered spices to consider in your meal packing are red pepper flakes, paprika, curry powder, onion, cinnamon, ginger, garlic, cream of tartar, cloves, and nutmeg.
Lemon and lime juice can be purchased in a crystalline powdered form. This adds zest to a Thai style dish. Aim for a pure product without additives.
Bring a bottle of maple syrup or its preferred equivalent for added sweetness to pancakes or hot granola.
Full Meals
Prepackaged meals - There are so many prepackaged dried meals on the go to choose from that it's almost not worth listing any. Make sure the meal only requires hot water for preparation. If it needs to sit on a stove for a while to soften and mix, remember to bring enough fuel to maintain a blaze.
I've already mentioned a couple of brands when discussing other categories. Here are a few other ones to consider:
[NOTE: Both of the above trademark brands are owned by the parent company McCormick. The instructions call for microwaving, but because the noodles are packaged soft, I have had success with just adding hot water and letting sit.]
Canned soups and stews - Don't underestimate the power of a hearty soup or stew in a can when outdoors. Dinty Moore's Stew is surprisingly gluten free, as are many of Progresso's soups.
Ingredient and Shopping Lists
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| Print a copy of these lists for your personal use HERE. |
Homemade Dried Meals
Now that you have a list of non-perishable GF ingredients, play around with different mixes. Below are a few ideas to spark your creative juices. These are designed for you to scoop out a serving size into a bowl and add hot water. Simple, inexpensive, and convenient.
Hot Cereal: Granola or crushed oats (GF), chocolate chips or nibs, cocoa powder (optional), raw sugar, freeze-dried fruit (e.g. banana, blueberry, strawberry), powdered milk, powdered peanut butter, protein powder, and chopped nuts or seeds. Add honey onsite.
Thanksgiving Bowl: Instant potatoes, chicken stock powder, breadcrumbs and dried herbs or stuffing mix (GF),
black pepper, salt, and powdered milk. Make a cup of gravy with chunks of chicken separate and pour over meal.
Chicken Curry Rice: Minute rice, shredded coconut, freeze-dried veggies, chicken stock powder, freeze-dried chicken, red curry powder, and cilantro.
Elevated Ramen: Thin rice noodles, chicken stock powder or bouillon cube, dried mushrooms, freeze-dried veggies, and parsley. Add oil onsite.
Thai Peanut Noodle: Thin rice noodles, powdered peanut butter, red pepper flakes, cilantro, garlic powder, crystalized lime, powdered milk, ground ginger, black pepper, crushed peanuts, shredded coconut, chili powder, chicken stock powder, freeze-dried chicken. Add oil onsite. (Go heavy on the noodles, cilantro, and PB.)
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DISCLAIMER
I am not aligned with or paid to advertise for any of the products or companies mentioned in this post. These suggestions are my honest preferences from experience and local availability.
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