Easy On-the-Go Energy
Foods to Fuel Your Outdoor Adventures this Summer

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Summertime in Minnesota means it’s time to hit the trails and docks. Whether you’re loading up a backpack or filling a cooler for your next outdoor adventure, you can’t go wrong with simple, no-fuss foods. These easy grab-and-go snacks will give you the energy you need all day long, so you won’t miss a moment of fun in the sun!

Fiber-Full and Protein-Packed

One tried and true companion for any outdoor enthusiast is the granola bar, although not all bars are created equal. To ensure you’re getting the best bang for your buck, don’t forget to check the nutrition information on the label of the bars. Depending on your activity level and personal needs, you may want to opt for different nutrient ratios of proteins, fats and carbohydrates. Fiber- and protein-rich foods will help you stay energized during activities that require sustained endurance over longer periods of time. 

Another similar option to store-bought energy bars are no-bake energy bites that are rich with fiber, protein and antioxidants. Try our recipe and customize it with your favorite add-ins. You can easily add dried cranberries and raisins or swap dark chocolate chunks for white chocolate chips. Hemp, chia or flax seeds are all great additions as well.

No-Bake Energy Bites

Ingredients

1 cup old fashioned oats (rolled oats)

½ cup creamy peanut butter or almond butter

½ cup dark chocolate chunks or semi-sweet chocolate chips

⅓ cup honey

1 tsp. vanilla extract 

Directions

Add all of the ingredients to a medium-sized mixing bowl and stir to combine. Roll into 16 small balls and place on a small cookie sheet or press even amounts into an empty ice cube tray. Place bites into the freezer for one hour to set. Remove from the freezer, place in an airtight container and store refrigerated for up to one week or freeze for up to three months.  

Portable and Durable

As you plan for your next outdoor recreational experience, remember to pack snacks that are easily portable and durable to withstand different environments. Keep in mind the possible high-heat exposure and the amount of jostling your food may need to endure while you are on your journey. Foods like jerky, seeds and tree nuts are both easy to stash in your pocket or bag and hold up well in rougher conditions. 

If you are looking for a vegan or nut-free choice of travel snack, try our recipe for sea salt roasted chickpeas. They are not only easy to make but are a great source of protein and fiber. 

Sea Salt Roasted Chickpeas

Ingredients

15.5 oz can chickpeas (garbanzo beans)

2 Tbsp. olive oil

½ tsp. extra-fine sea salt 

Directions

Preheat the oven to 425 degrees. Drain and rinse chickpeas. Spread chickpeas out on a clean towel in a single layer and allow to air dry for 5-10 minutes or lightly pat dry. Discard any loose chickpea skins. Prepare a rimmed baking sheet with parchment paper. Place chickpeas into a medium-sized mixing bowl with olive oil and sea salt and gently mix. Once the chickpeas are coated with olive oil and salt, spread in a single layer on the prepared baking sheet. Bake for 20-25 minutes, checking every 10 minutes. Be sure to watch them carefully as they roast so they do not burn. The chickpeas will be golden brown and crispy when they are ready to be removed from the oven. Add a bit more sea salt to your taste while the chickpeas are still warm. Once the chickpeas are cooled, they can be stored in an airtight container for up to a week at room temperature. 

Staying Hydrated

A must-have for any outdoor enthusiast is a water bottle filled with plenty of water to stay hydrated. If you are interested in a fun electrolyte-filled natural beverage, try our coconut water raspberry lemon spritzer. It has a lightly fruity flavor and is delightfully refreshing. You can keep your beverage nice and chilled in your favorite insulated travel mug.

Coconut Water Raspberry Lemon Spritzer

Ingredients

2 cups coconut water

1 lemon

1 can LaCroix coconut sparkling water

Crushed ice

6 oz. fresh raspberries

Directions

In a large pitcher, combine coconut water with the fresh-squeezed juice of half a lemon. Top the mixture off with coconut sparkling water. Rinse raspberries and set aside. Cut the remaining half of the lemon into quartered slices. When ready to serve add crushed ice and raspberries to each glass. Pour coconut water mixture over ice and top with lemon slices. Serve immediately. Serves 2-4.

Other Easy Grab-and-Go Snack Ideas

  • Apples • Bananas • Berries • Fruit pouches 
  • Freeze dried fruit  • Tuna snack packs
  • Cut veggies and hummus 
  • Almond butter and crackers
  • Beef snack sticks and cheese cubes
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About Author

Amy is the Rochester artist behind A. Krause Studio. Her work explores self care advocacy, mental health awareness, social justice issues and cultivating kindness. Her work is available on Etsy (akrausestudio.etsy.com) and Instagram (akrausestudio).

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