Making wise choices to live your healthiest life can sometimes be difficult, especially when you’re traveling. However, with just a few tips, eating healthy while traveling is easy to implement. Here are some good ideas to get you started in the ease of staying on top of your health while in transit. First and foremost, our food must be delicious and satisfying.
My passion to assist you in living a long, healthy life is my focus.
To give the gift of health to others is my greatest joy.
Choosing Healthy Snacks
Whether you’re traveling by plane, train, boat, or bus, if food is provided on your journey, make sure you state your dietary needs when you book. Vegan options are always available. Apart from holiday time, Bill and I travel throughout the year to teach in many countries. What’s our secret to never being stuck with something unhealthy to eat? Read on!
We always have snacks with us. We always plan to succeed. Finding a juice bar that’s in just about every airport or road service station can be helpful. Fill up before your journey. Many airports also have sushi type bars where we can purchase nori wraps.
We’re all humans, and we’re all creatures of habit. When we get hungry and need energy, the first thing our brain looks to is something that’s a quick fix like sugar. Most of the time, it’s not the good sugar that you would find in a piece of fresh fruit, so having some healthy snacks as options is good, not only for nutrition but so that you’re not putting in foods that can cause inflammation in your body. I drink lots of water and green tea during our flight and during our time away.
Search out healthy restaurants at your destination; the Happy Cow Website lists vegan restaurants in countries worldwide. Eating out is relatively simple these days. Every Italian restaurant will make you a delicious pasta and vegetable dish. Our first choice is obviously Japanese restaurants, also Ethnic or Mexican restaurants are plentiful so feast up on rice and beans. Salad bars are in just about every restaurant. You need never be stuck to find something healthy.
Take with You
- Barley Grass Sachets
- Miso Soup Sachets
- Pumpkin & Sunflower Seeds
- Kale Chips
- Sea Veg Crispies
- Water bottle
- Mu Tea Bags
On the Aircraft
As suggested above, as we do, request vegan meals. They will cater for every type of food that their passengers require. They also always have a good selection of snacks such as fresh fruit, nuts, and seeds, etc.
When Staying at Hotels
Breakfast is the most important meal of the day. On rising in your hotel room, start each day with a full glass of water and then have a green barley grass sachet; your liver will benefit hugely. Pop a miso soup sachet in your cup and order a pot of hot water in the dining room, or you may prefer room service. Hotel restaurants have a selection of non-dairy milks, cereals, fruit, and sourdough or grain bread with no added sugars or milk. I always ask the waiter for some steamed vegetables and have never been refused.
The hotel will make you porridge with rice milk and nuts and seeds. Hotels cater to their client’s needs as you well know.
When dining out for lunch and dinner, choose from the restaurant options I have suggested above or have food delivered to your place of business. You need never be stuck.
Recipes and Ideas for Snacking
There are endless snack options. With no clear dividing line that separates a snack from a light meal, let’s agree that snacks ought to be something that takes no more than ten minutes to prepare. With that in mind, I have given you many options.
However, working from home on a day to day basis, Bill and I opt for the less processed snacks. Fruit, applesauce, hydrated seaweed strips, or fruit and nut bars. When we are on the road and pack our bento boxes, we usually have nori rolls, some corn chips, toasted seed bars, and apples or pears.
Whether your personal preference is chewy, crunchy or creamy, sweet or savory, I have listed below a plethora of tasty snacks to satisfy all textures and tastes. Enjoy the selection of simple recipes I have chosen from my list and posted below. This will help to get you started with your healthy snacks stash in the fridge, freezer, or kitchen cupboards.
- Frozen red or green grapes
- Raspberries and blueberries, fresh or frozen
- Salad and bitter greens
- Steamed broccoli or cauliflower florets with peanut sauce
- Carrot or celery sticks with hummus
- Crunchy sprouted chickpeas
- Crunchy sprouted lentils & mung beans
- Applesauce with a handful of walnuts
- Apple slices and peanut butter
- Apples, oranges, or pears
- Rice cakes with hummus
- Vegetable sushi
- Sesame seed crackers and sugar-free jam
- Dried fruit
- Natural corn chips
- Vegetable crisps
- Kale crisps
- Dehydrated seaweed strips
- Orange and coconut cacao bombs
- Toasted seed bars
- Fruit and nut bars
- Crunchy granola
- Roasted almonds, pumpkin or sunflower seeds
- Sweet potato wedges
- Fruit and nut bars
Chewylicious Crispy Bites
My chewylicious crispy bites will store for weeks in an airtight container.
- ½ cup almonds
- ½ cup walnuts
- ¼ cup dried figs, chopped
- 4 Medjool dates, chopped
- ¼ cup goji berries
- ½ cup dried apricot pieces
- 1 tbsp coconut oil
- 1 tbsp lemon zest
- 1 tbsp warm water
Add nuts, figs, dates, and goji berries to a food processor. Process until a sticky mix forms.
Add lemon zest, coconut oil, apricots, and water and process until the mixture is cohesive.
Transfer the mixture to a wooden cutting board and press into an 8 x 8 square. Cut into bitesize bars.
A filling high nutrient, low calorie snack.
½ cup corn kernels
Heat a heavy-bottomed pan and add the corn kernels. Put the lid on and turn the heat to medium-high. Once the kernels start to pop, shake the pan every 10 seconds. When the popping stops, the corn is ready. Remove from the heat and allow to cool. Serve the popcorn in a bowl sprinkled with a little refined sea salt if desired. Popcorn is crunchy, delicious, and a source of wholegrain fiber.
A great snack but also super to serve these kale crisps with soups and salads.
- 1 bunch kale, stems removed
- Frylight oil spray
- Sea salt
- Garlic powder
An easy healthy snack made in minutes. Preheat the oven to 180C/360°. Tear the leaves of the kale into medium size pieces. Place on a baking tray and spray with a little light oil. Sprinkle with garlic powder and sea salt. Massage the kale to coat all leaves. Bake for about 10-12 minutes, turning the pan every 5 minutes and watching carefully that the edges don’t burn.
We enjoy this granola on occasion in exchange for our brown rice porridge. And during the day, I often fill a small bowl to enjoy as a snack.
- 6 cups jumbo organic oats
- 1 cup mixed nuts
- 1 cup mixed seeds
- 1 cup flaked almonds
- 1 cup desiccated coconut
- Pinch sea salt
- ¼ tsp cinnamon
- 1 cup apple juice
- ½ cup rice syrup
- 1 cup dried cranberries or raisins
Heat the oven to 180C/350°. Place the oats, nuts, seeds, flaked almonds, coconut, sea salt, and cinnamon in a large bowl and mix together. Add apple juice and rice syrup and mix well. Put the mixture on a large rimmed baking sheet and bake for around 30-35 minutes until golden brown and crisp. Stir and turn over the mixture every 10 minutes to allow even browning. Mix in the dried fruits for the last 5 minutes of cooking. Remove from the oven, allow to cool. Serve with rice milk or almond milk and some fresh berries of the season.
Chocolate Adzuki Bites
When you desire a chocolate ‘fix,’ this snack will suffice.
- 1 cup of cooked adzuki beans
- 1 cup of pecans
- 8 Medjool dates (stones removed)
- ¼ cup cocoa powder
- ¼ tsp of vanilla extract
- ¼ tsp salt
- Desiccated coconut
Blend all the ingredients (except the coconut). Mix to make a creamy texture. If the mixture is too dry, add a tablespoon or two of water. Take a heaped teaspoon and roll into balls. Drop the balls into a bowl filled with the coconut and shake until well covered. Truly scrumptious and healthy.
Orange & Coconut Cacao Bombs
These bombs rolled in coconut or cocoa powder also freeze well.
- 4 tablespoons ground pumpkin seeds
- 2 tsp chia seeds
- 1 cup ground almonds
- 1 tsp. orange zest
- 2 tbsp desiccated coconut
- 2 tbsp cacao powder
- 2 tbsp maple syrup
- ½ tsp vanilla extract
- Desiccated coconut
- Cocoa powder
Put all the ingredients into a medium-sized bowl. Mix everything together. Pinch a piece of mixture, squeeze, and roll into small balls. Roll in either coconut or cocoa. Chill in the fridge for an hour or so to harden. Pop in a toothpick and serve on the side with your favorite cuppa.
Broccoli & Cauliflower with Peanut Sauce
Enjoy the benefits of this nutrient-dense snack. The peanut butter dip is the perfect accompaniment to these cruciferous vegetables.
- 4 cups broccoli florets
- 4 cups cauliflower florets
- 1 cup smooth peanut butter
- ¼ cup coriander, chopped
- 3 tbsp rice syrup
- 2 tbsp shoyu or tamari
- 2 tsp cider vinegar
- 2 small cloves garlic, minced
Steam the broccoli and cauliflower in a bamboo or wire mesh steamer basket. Whisk peanut butter with 1 cup hot water in a bowl. Stir in remaining ingredients. This makes a quick side dish, snack, or lunch; simply add a bowl of soup. It’s perfect.
Weekend Brunch Idea
Many like the consistency of the same breakfast every day. However, others prefer something different on the weekend. This is our favorite!
- 8 oz. white or cremini mushrooms, diced
- 1 onion, diced
- 3 garlic cloves, minced
- 1 tsp tamari
- 1 cup raw, unsalted cashews
- 1 cup dashi stock
- 2 tbsp nutritional yeast
- 1 tbsp dried thyme
- 1 tsp white miso
- Pinch sea salt
- ½ tsp Dijon mustard
- ½ tsp lemon juice
- 4-6 slices sourdough bread
Preheat heavy-based pan on medium heat. Add a splash of water with the mushrooms and onions. Stir infrequently to allow mushrooms to brown on the pan. Add garlic and tamari and sauté for a few more minutes. Add a splash of water or vegetable stock as necessary if too much sticking occurs. While mushrooms and onions are sautéing, add all remaining ingredients to a blender. Blend until smooth.
Add the cashew sauce mixture to the pan with mushrooms. Cook until sauce is warm and thickened to desired consistency. While sauce is warming, toast the sourdough. To serve, divide the mushroom mixture equally on the toasted sourdough.
The food you eat daily must be enjoyable; this is the key to success. If the food is bland, you will crave something richer.
Ask yourself what are your favorite tastes and textures etc., do you enjoy creamy sauces, dips, spreads, baked or crunchy snacks?
All the tastes and textures must be included in the daily diet to feel satiated. This must be simple to do with foods that you love. It then becomes second nature.