Recipes + tips for staying healthy with *limited* resources!

🍂 Sunflower Seeds 🍂 I feel like we’ve forgotten how cheap, delicious, and *good for you* sunflower seeds are. Nuts like almonds and cashews have taken center stage and, while they, too, are full of awesome nutrients, they are darn expensive and require much more water to grow (39 gallons to produce 1.4oz of sunflower seeds vs *186* gallons for the same amount of almonds). 🍂 Plus these guys are super high in Vitamin E, which, according to @drewramseymd , protects the fats that make up your cell membranes and influences everything from the sharpness of your brain to the glow of your skin. (1/4 cup gives you 82% of the recommended daily intake). Apparently 96% of the US population has a Vitamin E deficiency, which greatly increases the risk of depression and dementia. 🍂 So toast ‘em and toss ‘em into a salad, a veggie burger, or straight into your mouth. #thehealthycamper
🌱 White Beans + Asparagus 🌱 Making good, hearty food does not have to be hard. One of my go-to’s these days is a can of beans with a veggie! And get this: *canned beans are far more nutritious than dried/soaked beans (assuming you’re *not* consuming the liquid). I know - it’s amazing. Our lives just got so much easier and healthier. In 2011 the USDA surveyed the top one hundred antioxidant-rich foods and found that canned kidney and pinto beans were ranked first and second, respectively! Plus they’re packed with fiber and protein. 🌱 #Ingredients • 1 can of beans of your choice • 2 cups veggie of your choice, chopped or sliced • 1 medium onion, diced • 4 cloves garlic, minced • Salt, pepper, olive oil 🌱 #Steps 1) In large pan, sauté onion and garlic in oil for 5 min 2) Add beans, sauté for another few minutes 3) Remove bean mixture from pan, add more oil, and sauté veggie 4) Add bean mixture back to the pan and mix 5) ENJOY! 🌱 ➡️ TIPS ⬅️ • Make this meal a *complete protein* by adding a grain of your choice (cous cous, brown or white rice, quinoa, etc)
🔹The Buzz on Berries🔹 We all know how good berries (of all types) are for you. There’s evidence that they may reduce the risk of cardiovascular disease, lower blood pressure, and even improve brain function. What the majority of us *don’t* know is that COOKED berries may actually be better for you than fresh ones! Food scientists have measured the antioxidant levels of both and found that cooking (and canning) increases their nutritional content because the heat rearranges the structure of the phytonutrients (aka: the good stuff produced by plants to ward off insects or protect them from UV rays) *and* makes them more bioavailable (aka: our bodies absorb more of the good stuff). 🔹 So when I learned that the blueberry’s doppleganger, called calafate, grows like a weed down here in southern Argentina and Chile, I jumped on the opportunity to make a calafate sauce to add to our yogurt! Low sugar, low hassle, and can be done with *any* type of berry. #thehealthycamper 🔹 #Ingredients • 2 cups berry of your choosing • 1tbsp sugar or honey • 1/4 cup water #Steps 1) Add berries and water to small pot and simmer over low heat for 10-15 min or until berries have broken down 2) Mix in sugar at the end 3) Serve on pancakes, stir into yogurt, spread it on a piece of toast, etc. ➡️ TIPS⬅️ • This makes about 1/2 a cup of sauce so double if you want leftovers! • Add more water (spoonfuls) if berries are sticking to the pot • Sugar is not necessary depending on the berry!
i’m back to blow up your feed 🤯 #thehealthycamper
Made my first @thehealthycamper sale at a campground in Cusco, Peru! These little jars of fresh, homemade pesto *sold out* in 5 minutes! Feeling pretty proud right now. (Scroll back many months to find the recipe!) #thehealthycamper
🧀 Literally-Grilled-Cheese 🧀 Something for your 4th of July fun! Got ~1lb of this artisan cheese (called Chiquián) from the local market for $2.50 then I cut it in half, stuffed it with basil, drizzled it with balsamic, and *grilled* it - SO TASTY. Top it with some raw honey and you won't be able to stop eating 🍯 Try this with any firm or semi-firm block of cheese (provolone, halloumi, etc)...then HOLLA. Happy 4th!! #thehealthycamper
🍎 Homemade Applesauce 🍎 I had some mealy apples lying around and didn't wanna waste them, so I made applesauce! And holy s**t was it good. And so easy. And so delish on pancakes! (I used a pressure cooker but it's still pretty fast without it) #Ingredients • 4-5 apples (cored and quartered) • 1tsp cinnamon • 3/4c water (1/4c if using pressure cooker) #Steps 1) Add everything to pot and cook over medium heat for 15-20 min or until apples are super mushy (5-6 min in pressure cooker) 2) Either blend or mash with fork and ENJOY ➡️TIPS ⬅️ • This recipe makes about 2 cups of applesauce, double it if you want more! #thehealthycamper
My happiest days on this trip are when I find everything I need at a market for under $10 (...this bounty was $7!) And it's all so fresh!! 🍎🥒🍋🍓🥕🍌#evenapomegranate #morenotpictured #thehealthycamper
🥒 Loaded Egg Salad 🥒 I never was a big fan of egg salad until I started adding tons of veggies to it - now I'm having trouble stopping. It's the perfect lunch! 🥚🌶🥒Try soaking the onions in water for 5 min before adding them to salad. Less onion breath and easier on the tummy 😊 ➡️ FUN FACTZ from the doc @drewramseymd ⬅️ • Every nutrient a brain cell needs can be found in an egg • On the cholesterol thing: Much of the cholesterol in an egg isn't even absorbed. As the science of blood cholesterol, diet, and heart disease has evolved, it has become clear that sugars, refined carbs, and trans fats are *more* responsible for heart disease than cholesterol and eggs. #thehealthycamper
🛑🛑 Stovetop [Grain-free] Granola 🛑🛑 Depending on where in Peru you are, store-bought granola is 1) nonexistent 2) $$$ and 3) filled with sugar. This stovetop stuff is the opposite of all that - and SO EASY. Thankfully nuts are pretty cheap down here, too. 💪🏼 #Ingredients • 3c of your fav nut and seed mixture (this has almonds, pecans, walnuts, sesame, and pepita) • Handful shredded coconut • Handful raisins or currants • 1 tbsp unrefined coconut oil • 1-2tbsp honey • SALT to taste (trust me) #Steps 1) Chop nuts 2) Add oil to pan and heat over medium 3) Add just the nuts and seeds and toast for 6-8 min, flipping frequently so they don't burn 4) Turn off heat and stir in raisins, coconut, honey, and salt 5) Transfer to plate and let cool for 10 min (the longer you wait the crispier it will get!) 6) ENJOY plain, w yogurt, or w milk like a bowl of cereal! #thehealthycamper ➡️TIPS ⬅️ • SALT 😜 • Mix it up w/ sunflower seeds, flax seeds, chia seeds, peanuts, etc
💗White Beans 💗 Move over canned beans, homemade ones are IN! (...much tastier + cheaper, too). We spend a lot of time at altitude so these were made in our pressure cooker. (See "TIPS" below for making them without one). Altitude or not, though, save yourself the hassle and invest in one ASAP. Changed the game! #thehealthycamper #Ingredients • 2/3c dry cannellini beans • 1 med onion (diced) • 1 med tomato (diced) • 4 cloves garlic (diced) • 3-4c water • 2tbsp oil • S + P #Steps 1) Add oil, onion, tomato, and garlic to pressure cooker and sauté for 5 min 2) Add beans + water and secure lid 3) Turn up heat and cook at high pressure for 25-30 min 4) Remove from heat and add salt and pepper to taste 5) ENJOY! ➡️TIPS⬅️ • If it's your first time using a PC, I recommend checking the beans about halfway through to make sure they still have enough water. You can always boil off extra liquid at the end. • To decrease the time even more, soak in water overnight and cook for only 10-15 min. • If making *without* a PC: soak beans overnight, follow steps 1-2, and cook beans in pot with a lid until tender (~1hr). Be sure to check the water level so they don't dry out!
The world's best pistachios taste even better in the mountains...and when you choose not to share. 👅 Ashwin and I flew back down to Ecuador ten days ago - he brought back a bag of electronics and I brought a [slightly larger] bag of some of my favorite foods from home. It's no surprise that @santabarbarapistachios made the cut! Hickory smoked, of course. @roselargey + @maljordan1127 #thehealthycamper #santabarbarapistachios
Tomate de arbol (AKA: Tree tomato!) 🍅🍅🍅They look like a tomato inside but have a bitter sweetness I can't quite get into...but blend them into a juice and I'm SOLD. #thehealthycamper
One of the best soups I've ever had - an Ecuadorian staple called "Locro de Papa" (potato soup). This isn't just any old potato soup, though...you garnish this beauty with sliced avocado and [many] salty chunks of queso fresco. It's unbelievable. Gonna try my hand at it soon! #thehealthycamper
Sorry for bouncing guys - I've been busy dreaming about this veggie chili and skillet cornbread (aka NO OVEN) for the past 3 months 😜 Get ready for the easiest cornbread ever...🌽🌽🌽 #Ingredients • 8" cast iron • 3/4c polenta • 1/4c whole wheat flour (or GF flour) • 1 tbsp baking powder • 2-3 tsp salt • 3/4c milk (or soy, almond, coconut) • 2-3 tbsp honey • 1 small egg • 1/2 tbsp oil of your choosing #Steps 1) Mix dry ingredients in a large bowl 2) Add wet ingredients and mix/whisk until there are no clumps 3) Add 1 tbsp oil to pan and heat over medium heat 4) Pour batter into skillet and cover with lid or foil, turn heat to med-low 5) Cook for 15 min, turn heat off, and let sit for 5-10 min 6) ENJOY....and good luck sharing ➡️TIPZ⬅️ • Add minced jalapeño and cheddar cheese for a more savory bread •...or just slather with butter and honey
🍋 Turmeric Tonic 🍋 Can't stop drinking it! Hot or cold - it's delicious, easy, and so good for you. #RecipeFor2Cups • 2c water • 2-inch chunk of ginger (peeled and diced) • 2 sticks cinnamon • 2tsp turmeric powder • Juice of half a lemon • 1-2 tbsp honey #Steps 1) Bring water to a boil. Once boiling, add all ingredients and reduce to a simmer for 10 min. Enjoy or let steep for a stronger flavor! ➡️ TIPS ⬅️ • I love ginger so I usually add a 4-inch chunk 😳 • Use fresh turmeric if you can find it! 2-3 inch chunk. #thehealthycamper
when yr trying to take a pic of your fresh coconut slices but yr bf's cake takes...the cake? #thehealthycamper
Crispy rice is my new avocado toast. 🍚 I eat it with eggs for breakfast, with lentils for lunch, and with marinated tofu and veg for dinner. #cantstopcrispin #brownrice #thehealthycamper #lodgecastiron
The boy wasn't down with these GF chia-blueberry-banana-coconut pancakes, so I ate 6. Maybe 7. SO easy. SO hearty. SO tasty. 🥞🥞 #thehealthycamper #Sunbasket #feedfeed #contest #RecipeFor2 • 2 bananas • 3 eggs • 1/2c shredded coconut • 1/2c blueberries • 1 tbsp chia seeds • 1 tsp cinnamon • butter or coconut oil for frying #Steps 1) In a large bowl, mash bananas with a fork and then whisk in eggs. 2) Mix in remaining ingredients and let sit for 5 min so chia can start to thicken mixture. 3) Heat butter or oil in pan over medium heat and add 2-3tbsp of pancake mix. 4) Cook (untouched) for 3-4 minutes and then flip and cook another 2-3. 5) ENJOY! ➡️TIPS ⬅️ • Top with plain yogurt and/or a handful of nuts for a protein boost!
When you use fresh beet juice as food (cookie frosting) dye. 🍥🍥🍥 #thehealthycamper