Healthy Travel

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After months of dreaming, long, cold winter days, and snow for months, it’s finally here! We are leaving for Maui tomorrow!!! There is no place I feel more at home than Maui.  My husband and I took our first vacation there, got married in Haiku, have had countless vacations with friends and family that bring back so many wonderful memories, and have made friends in Maui that I’ll never forget.  There is something so wonderful about the island: everything moves a bit slower, shoes and makeup are not required and with the spirit of “Aloha” who couldn’t be happy. I grew up by the beach so if I’m not at the beach, I’m counting down until I can go back – until my soul is home.

Ok, enough of that sappy stuff and onto the fun stuff! FOOD!  Other than being on time, I have seemed to master the whole travel thing.  iPad stocked with games and movies? Check.  Pack of cards? Check.  Credit card for wine?  Check.  Healthy snacks? Check.  I have been through far too many airports with crappy food or not had time to grab something that I’m stuck with a god-knows-how-old cheese plate on the plane. So as I pack the night before, healthy snacks are high on the list.

 healthy travel food

I’ve attached my favorite recipes for travel: classic and easy yet filling and yummy.  Hummus and vegetables are a no-brainer: fiber, protein, antioxidants and easy to eat. Salad rolls with various vegetables, quinoa and a dipping sauce (I chose a miso sauce this go-around but have used different ones in the past.  If you have leftover orange-sesame from last week’s post, that would be great as well).  And a quick-and-easy fruit and nut mix for some healthy fats and bit of sweetness.

healthy travel fruit and nut mix

 

quinoa salad rolls miso sauce

 Here are a few general pointers for healthy travel:

  • Liquids/dressings under 3 ml in 3 ml containers.  This includes dip! I had a very painful experience where an FDA official took my hummus because it was more than 3 ml.  “But it’s not a liquid! It’s technically a paste! I have an allergy!  My medication is inside the hummus! I NEED HUMMUS!”.  To bad, to sad – it’s in the trash.  
  •  An empty water bottle is a must.  Traveling in a pressurized plane dehydrates you severely.  Partner that with the wine you might consume, and you most definitely need your own supply of water. Fill it up at the airport as many times as you need and save the dough on bottles – and be a bit kinder to the environment.
  • Technically, you are not allowed to travel internationally with whole fruits and vegetables.  Lets just say I forget this rule.  The worst that could happen is you have to throw it away. I hope no one important is reading this….
  • An all-natural, immune-supportive supplement like andrographis and immune supportive foods will help boost your immune system for the long flight close and cozy with 200+ people.  Take according to package instructions 1 day before and the day of travel.  I use the brand “Ki” that combines andrographis, zinc and ginger.
  • If you bring any food that needs a fork like a salad, remember to get your cutlery at the airport.  If you go through security with cutlery, it won’t be pretty.  Most airports have some sort of restaurant or café after security where you can take a plastic fork.

Aloha and safe travels for whoever else is traveling!

SIGNOFF-A

 

 

 

BETTER-THAN-PEANUTS FLIGHT MIX
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
Ingredients
  1. GROCERY LIST
  2. Assorted nuts: pistachios, cashews, almonds, brazil nuts, walnuts, etc.
  3. Assorted seeds: sunflower seeds, hemp seeds, pumpkin seeds
  4. Assorted dried fruit: dried cranberries, mulberries, dried cherries, apricots, goji berries, etc
  5. Optional Additions: coconut flakes, dark chocolate chips
FOR A SWEETENED NUT MIX
  1. 3 Tablespoons maple syrup
  2. 1 Tablespoon coconut oil
  3. 1/8 teaspoon orange zest
  4. 1/4 teaspoon vanilla extract
DIRECTIONS
  1. 1st variation: Keep it simple and mix the nuts, seeds, dried fruit and any extras you so choose. Enjoy!
  2. 2nd variation: Preheat oven to 350. In a small saucepan over low heat, combine maple syrup, coconut oil orange zest and vanilla; stir to combine and heat through. In a bowl, combine 1 cup mixed nuts and seeds. Pour oil and syrup mixture over the nuts and seeds and stir well to coat. Spread over a baking sheet and bake at 350 for 10 minutes. Remove nuts and seeds from oven, let cool and mix with dried fruit, and any additions you like.
Love & Garnish — A Nourishing Kitchen http://loveandgarnish.com/
HUMMUS WITH CRUDITE
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
GROCERY LIST
  1. Can of chickpeas, drained
  2. 3 Tablespoons extra virgin olive oil
  3. 1 Tablespoon tahini
  4. ½ lemon, juiced
  5. 2 small cloves of garlic, chopped
  6. 1/4 teaspoon sea salt
  7. 1/8 teaspoon sesame oil (optional but recommended)
  8. 1/8 teaspoon cumin (optional but recommended)
  9. Various crudité: celery, carrots, bell peppers, zucchini, grape tomatoes, broccoli, cucumber *I wouldn’t use cauliflower when traveling as it can smell
DIRECTIONS
  1. Blend all hummus ingredients in a blender until fully blended into a dip consistency. Serve with crudité.
Notes
  1. Variations – add to basic hummus recipe above
  2. 1) Zaatar Hummus: 1 teaspoon zaatar spice, cumin and sesame oil above is required
  3. 2) Curry Hummus: 3/4 teaspoon mild curry powder, 1/4 teaspoon garam masala, 1/2 teaspoon cumin instead of the 1/8 teaspoon above, and sesame oil above is required.
Love & Garnish — A Nourishing Kitchen http://loveandgarnish.com/
QUINOA SALAD ROLLS WITH MISO SAUCE
Serves 1
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
GROCERY LIST
  1. 2 rice paper rolls
  2. ½ cup pre-cooked quinoa
  3. ¼ cup shredded or cut thin purple cabbage
  4. 4, 2-inch sliced long strips of cucumber
  5. greens (kale, spinach, napa cabbage or mixture), chopped
  6. 4 strips of bell pepper
  7. ¼ of an avocado, cut into strips
  8. mint and cilantro to garnish
MISO SAUCE
  1. ½ cup white miso
  2. 4 Tablespoons lime juice (approximately 2 limes)
  3. 4 Tablespoons brown rice vinegar
  4. 2 Tablespoons soy sauce
  5. 2 Tablespoons sesame oil
  6. 2 teaspoons honey or maple syrup
  7. ¾ teaspoon minced garlic
Instructions
  1. In a large bowl of cold water, soak one rice paper roll for 60 seconds until softened, remove from water, and place on a flat surface and pat to dry. Place half the quinoa in the middle of the rice paper, ensuring to leave room on the ends; top with remaining ingredients. Based on package instructions, roll the salad roll one edge at a time. Here is a great “how-to” video: https://www.youtube.com/watch?v=IfI1wMeDXhg
DRESSING
  1. Blend all dressing ingredient in a food processor thoroughly. Keep in a jar with a tight-fitting lid for up to a week.
Notes
  1. Keep the sauce separate if your traveling for a long period of time as it can make the ingredients soggy and rip through the paper roll.
Love & Garnish — A Nourishing Kitchen http://loveandgarnish.com/

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