In this article, I would like to share several healthy, portable foods, that I have found helpful to carry when travelling or going on long hikes.
Mung beans are high in protein, fiber, Vitamin C, and Vitamin K (1). They must be soaked over night; you cannot eat them as is, they are very hard! They must be soaked and softened. I’ll often put them in a glass jar and put a mesh net or paper towel over the top when soaking them. Then, you can carry them around in any container of your choosing. Caution, if you keep them for a period of several days in a closed container, they will form a gas, which can cause the containers top to pop off due to high pressure. So, eat them! They taste okay, I would not say delicious, but they are definitely highly nutritious and portable!
Pumpkin seeds, whether raw or roasted (w/salt), are delicious! They are high in protein, polyunsaturated fats (mainly omega-6) zinc, magnesium, copper, manganese, and potassium (2). I would say of all the items listed, they are the best-tasting.
Walnuts are high in protein, fiber, fat (mostly polyunsaturated), manganese, phosphorous, potassium, and magnesium (3). They have a more balanced omega3:6 ratio than most nuts and seeds.
Chia seeds are high in protein, fiber, polyunsaturated fats (more omega-3 than 6), manganese, and phosphorous (4). Of seeds and nuts, they have the most omega-3 as compared to omega-6 fats. I usually just combine them with filtered water, stir them with a knife, and let them sit for some time. This may be the grossest way to eat them, my friend once described the solution as, “sludge.” But, if you just gulp it, its fine. Its a gelatinous mixture. They can also be crushed and put in other foods like yogurt or oatmeal.
Almonds are high in fat (mostly monounsaturated), protein, fiber, Vitamin E, riboflavin, magnesium, and manganese (5). I prefer raw almonds, but roasted still have health benefits.
Raw Meal is awesome! Its vegan, organic, and a meal replacement; its therefore high in protein, carbs, and just about every nutrient you need for proper functioning (6). It tastes pretty good too. Its always nice to have a good powder to drink when you travel, it definitely beats fast-food restaurants!
Each of the foods listed is portable and healthy. As with anything, moderation is key. Eating a bunch of almonds and even walnuts could eventually lead to inflammation due to high content of omega-6 fats. Excessive intake of dietary fiber from these foods could land you in the bathroom for some time. I regularly eat nuts and seeds, in moderation, and they are especially handy when traveling long distances or going on long hikes. They are all stable and taste anywhere from decent to really good. After sprouting mung beans, they will go rancid or just not taste as good within a few days; it is best to eat them soon after sprouting them overnight. Chia seeds, if combined with water, will also not last very long.