There’s nothing quite like pushing yourself on a long hike through the woods, breathing in fresh air and soaking up the peace and quiet. But too often, that healthy feeling disappears the moment you get back to camp and reach for a packaged hot dog stuffed into a white bread bun with a slice of processed cheese.
It doesn’t have to be that way, according to Aaron Owens Mayhew, a dietitian and long-distance hiker based in Orcutt, California.
“It always made me sad that people who train so hard, they exercise, they eat well at home, and then they go backpacking and pick up honey buns,” Owens Mayhew said.
Spending time outdoors is widely known to benefit both mental and physical health — but campers and hikers frequently undo some of that good by relying on heavily processed foods packed with saturated fat, salt, and sugar.
So how do you rethink what’s on your camp menu?
Most people understand that a little processed food isn’t going to hurt, especially when you’re burning extra calories on the trail. The real issue, said Owens Mayhew, is how the body handles it. She founded Backcountry Foodie, a website focused on bringing better nutrition to outdoor adventures.
Simple carbohydrates — think sugary baked goods and candy bars — can send blood sugar spiking and then crashing, leaving hikers feeling more worn out than before. Heavily processed foods tend to be calorie-dense but short on the vitamins, minerals, and protein your body needs to keep performing.
Eating well in the wild, on the other hand, can deliver steady energy all day long and help your body recover faster.
“I like to think of food as one variable that can be controlled, unlike a sprained ankle or bad weather,” Owens Mayhew said.
Her advice? Keep eating what you normally eat at home. Instead of frying bacon and eggs over a fire just because that’s a camping tradition, bring the bran cereal you have every morning — this time paired with powdered milk, which you can find in the baking aisle at the grocery store.
Many of the recipes on her website are healthier takes on family classics, including tuna casserole, garlic-Parmesan noodles, and sweet potato casserole. She also recommends packing instant brown rice, quinoa, and couscous to serve alongside grilled meat or fish. These options are lightweight, nutritious, and only require boiling water to prepare.
For extra flavor, try adding fresh ginger, herbs, or garlic and onion powder. Tossing in nuts, dried mushrooms, grated Parmesan, sun-dried tomatoes, or dried fruit can transform a simple starch into a satisfying full meal.
Planning ahead is everything when it comes to camp cooking, said Rashad Frazier, founder of Camp Yoshi, a gourmet adventure outfitter. Trying to figure it out on the fly usually doesn’t end well.
Long before your trip, take time to map out your meals and prep as many ingredients as possible. Chop your onions and grate your ginger at home, then store them in zip-top bags or containers. That way, when you’re out there, you can spend your time watching the sunset instead of doing prep work.
“There’s no extra bonus points for cutting onions and making mango chutney at camp,” Frazier said.
His cookbook, “Cook Out,” includes a whole section on pantry staples you can prepare before you leave. His universal spice mix, salsa verde, chutneys, curry paste, and pickled onions are all flavor-packed additions that don’t pile on extra calories. Mix and match them with whatever meat, vegetables, or grains you have on hand, he said.
Frazier also strongly recommends having a backup meal ready for when weather or other unexpected problems throw off your plans. His go-to is a Bolognese sauce he keeps frozen until it’s time to head out. But a homemade pureed soup or even a peanut butter and jelly sandwich can save the day.
“Have that one dish that’s always like, in the event of emergency, break glass, eat this,” he said.
Here are two recipes to help take your campsite cooking up a notch:
Universal Camping Spice Mix
From the cookbook “Cook Out”
1 tablespoon kosher salt
1 teaspoon fresh cracked black pepper
1 teaspoon smoked paprika
1 teaspoon thyme
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon cayenne (adjust to your heat preference)
Mix everything together at home and store in a sealed container. Rub onto any meat, fish, or vegetable before grilling on a well-oiled surface.
Parmesan Pesto Ramen
One serving — From Backcountry Foodie
1 package ramen noodles
2 tablespoons pine nuts or almonds
1 tablespoon dried basil (or 2 tablespoons fresh, if you have it)
1/8 teaspoon garlic powder
1/8 teaspoon table salt
2 tablespoons grated Parmesan cheese
3 tablespoons olive oil
6 oz water
Before you leave home, throw away the ramen’s high-sodium seasoning packet. Make a pesto packet by combining the nuts, herbs, garlic, and cheese in a small bag. At camp, boil water, cook the noodles until tender, drain the water, then stir in the pesto packet and olive oil. Add fresh basil if you have it.
