A nutritious snack in the backcountry is essential. RMU ambassador, Morgan Dinsdale, is offering up some of her favorite recipes to keep your energy high and your body strong on your outdoor adventure.
Cinnamon Sugar Roasted Chickpeas
On of the earliest cultivated legumes (7,500-year- old remains have been found in the Middle East), the Chickpea packs a powerful protein punch, which can be carried easily into the backcountry. These little guys are delicious when roasted and can be seasoned with a variety of sweet and savory flavors and are also high in iron, the B vitamin Folate and fiber.
2 cans Chickpeas (aka garbanzo beans)
1 tablespoon coconut oil or extra virgin olive oil
4 teaspoons raw coconut sugar (honey or maple syrup can be used as alternatives)
3 teaspoons cinnamon
1 teaspoon Sea Salt
Preheat oven to 400 degrees. Line a baking sheet with parchment paper. In a large strainer, drain and thoroughly rinse the chickpeas. Spread them out onto several sheets of paper towel and pat until as dry as possible. The drier the chickpeas, the crunchier they will be.
Once dry, spread them out onto your prepared baking sheet. Place the chickpeas in the oven and roast for 15 minutes. After this time, remove from the oven and drizzle with your coconut or olive oil. Use a spatula to stir the beans, thoroughly coating them. Mix the cinnamon, sugar and salt together in a small bowl and sprinkle over the beans. Shake them around the baking sheet to ensure they are coated on all sides.
Return baking sheet to oven and roast for another 15-20 minutes. Store at room temperature in a glass, airtight container. Enjoy as a quick snack on the chairlift or as an alternative to late-night popcorn! My other favourite flavour: Chipotle with Lime!
Sun-Dried Tomato Hummus
Hummus is high in fiber that slows digestion the promotes stable blood sugar levels, which is key for long days on your skis. Chickpeas are a wonderful source of protein, iron and manganese, which keep our energy levels up and our blood healthy. Olive oil is a great healthy fat, while Tahini, also high in protein, is a great source of calcium. Not to mention the garlic in this tasty and versatile dipping sauce that studies have proven is key in warding off colds, cancer, heart disease and successful in fighting infections as nature’s most potent natural antibiotic.
1 can Chickpeas, drained and rinsed thoroughly
2 tablespoons Extra Virgin Olive Oil
2 tablespoons Tahini
2 Garlic Cloves
3 tablespoons Sun-Dried Tomatoes in Oil
2 tablespoons Parsley
2 tablespoons Lemon Juice, fresh squeezed
In a blender or large food processor fitted with an “S” blade, puree all ingredients until smooth.
Use in place of mayonnaise on any sandwich or as a dip for sliced veggies or sliced chicken breast, easy on-the-go lunches for the backcountry.
Date Energy Bars
These little balls pack a nutritional punch with easy to digest, high Glycemic Index carbohydrates and optimal amounts of healthy fats and electrolytes. They fit easily into a ski coat pocket and are great for refueling between heats.
Recipe makes about 2 dozen
1 ½ cups of Pecans, or other nut of choice
½ cup of Pumpkin Seeds, or other seed of choice
1 cup Shredded Unsweetened Coconut
2 cups soft Medjool Dates, pitted
2 tablespoons Coconut Oil
1 teaspoon Sea Salt
1 teaspoon Vanilla Extract
In a large food processor fitted with an “S” blade, process the pecans, pumpkin seeds and coconut until crumbly. Add in the dates, coconut oil, vanilla and sea salt and process again until a sticky, uniform batter is formed.
Scoop the dough by heaping tablespoons, then roll between your hands to form balls. Roll them in any leftover shredded coconut and then arrange them on a baking sheet lined with parchment paper. Place in the freezer to set for at least an hour before serving.
Store the balls in a sealed container in the fridge for up to a week, or in the freezer for an even longer shelf life. (I prefer them frozen, myself!)