Cheap and healthy Roadtrip and Travel foods
In the post about eat Cheap and healthy while travelling we have already discovered how it is possible to maintain a fairly healthy diet even when travelling on a budget.
Going a little bit deeper into the topic, there is a list of nourishing food items I always find very handy having with me.
Especially during roadtrips or long hikes in the middle of nowhere!
HEALTHY and CHEAP CARBOHYDRATES:
Oats
Oats are probably one of the most nutritious and underrated foods on the planet. They are packed with good carbs, fibres, a good amount of proteins and some healthy fats. Other than vitamins, minerals and many nutritional properties, such as lowering the cholesterol and helping with diabetes.
Unlike many other cereals, you can mainly find them in precooked flakes. Whether in the form of whole steamed and rolled grains or flaked little pieces. Meaning you don’t need to boil them for long time before eating them. You can still cook your oats if you like, turning them into a warm porridge.
But simply soaking them in water or any other liquid will do the trick as well. Either if you do it for long hours, making the famous overnight oats. Or even to make a last minute instant-oats meal.
I actually like also having my oats as they are, but try to soak them for long if you can. Even through the flakes are already cooked, seems like they could be less nutritious if not softened.!
This makes them especially useful when you are on the road. With a limited time or no possibilities to properly cook.
And they are also very filling. So a nice portion of breakfast oatmeal will surely give you a good amount long releasing energy for your daily trek!
And lastly, they usually are pretty cheap! Even if unfortunately not everywhere. In Italy for example when I talk about eating oats most people reply they are not horses. But then, for some reasons, I can only find them in fancy healthy-food packages.
Cous-cous
Another easy to carry and prepare healthy source of carbs. In case you get bored of eating oats at every meal. (I usually don’t)
Cous-cous is a North African typical ingredient made of small steamed and then dried granules of rolled durum wheat semolina. Or sometimes other cereals. It is traditionally prepared by cooking it or soaking it in hot-boiling water for several minutes. And then seasoned, used as a base for salads or topped with tasty sauces.
We can see it as a sort of steamed and dried pasta.
Since it is dehydrated, it is especially light and easy to carry. And cooking is not possible you can, again, let it soak in cold water overnight. And even an apparently small amount will grow to a good portion!
It has a very neutral taste. So despite it is commonly used for savory meals, you can actually mix it with pretty much anything.
A mountain friend told me climbers often carry it as handy food source during long expeditions
HEALTHY and CHEAP PROTEINES:
Canned Legumes
Beans are another of the most powerful food on planet. And not only for those on a vegan or plant based diet!
Without bothering you with all the nutritional benefits of Chickpeas, lentils, beans and friends. I find them especially helpful and ready to go during roadtrips.
Other than be one of the cheapest and healthiest protein source. Unfortunately the canned version is quite heavy to carry, compared to the number of portions you get for the weight. But I really recommend them if you have a car or another vehicle to travel with.
They also last for ages, and with pretty much any temperature and weather condition. (I won’t leave the cans in the snow or under the burning sun through!)
On the other side I cannot really suggest them for hiking or climbing trips. But luckily, with a bit of more research or preparations, we have get some lighter legumes options.
Most cans can contain BPA. A nasty compound used to make the aluminium cointainers, as well as most plastics. You can find more about it on this article.
Luckily, you can easily avoid it looking for tetrapack or glass jars. Or BPA-free cams as well
Roasted or Flaked legumes
A lighter and easier to carry way to have you legumes with you. There are several options, like:
- Crispy roasted chickpeas. You can sometimes find them in the shops. Or very easily make them putting in the oven cooked chickpeas until dried. If you don’t like chickpeas, other legumes can work as well. I usually do it with soybeans, as they are more energetic and nutrient-dense
- Rolled soy beans flakes. The soy-based version of rolled oats. But I won’t make a porridge out of them
As veganism is getting popular in those days, you will easily also find some more processed legumes-based snacks. They won’t be my first suggestion, talking about cheap and healthy food, but you can still consider them
- another but more refined option are the textured vegetable proteins, also known as Soy-meat.
You will find it in different shapes and with slightly different ingredients and values. But let’s say it is a sort of cous-cous made from defatted soy flour. It has pretty much no flavour, but at least a good amount of proteins.Likewise oats and cous.cous, before consuming it need to be rehydrated. Better if with some cooking, if possible.
HEALTHY and CHEAP VITAMINES:
Apples
Satiating, full of vitamins and delicious. Fruits are always a good snack, especially when you need good energy for your Adventures.
Especially when travelling I try to mostly look for local and seasonal products to try. Hoping to find them tastier, fresher and also more environmentally friendly.
Just to specify, do not even try to find apples in south east of Asia or tropical areas. It will be quite difficult, other than crazy expensive.
The proverb says “one apple a day, keeps the doctor away”
Whether it is true or not, they are always one of my daily snacks. They are also one of the handiest fruit to carry when travelling, as they last for very long and do not require to stay in the fridge. They are also pretty easy to eat without cutting or peeling them. Try to nicely rinse your apple before eating the skin. Especially if you don’t manage to get organic ones.
Another valid and really common alternative are bananas. A real boost of energy and potassium. But they will not do very well inside your jam-packed travel backpack
Carrots and Cucumbers
veggies, like fruits, are a concentrate of pure health.
I could basically live on them (I actually do). And the wider variety of tastes and colors the better.
Unfortunately most of them are not really travel-friendly. And they need more industrious cooking and preparation. But you can still get your daily veggies without needing to have plates and cooking pots.
You can easily start snacking on:
- carrots. Another tasty energy powerhouse you can basically snack all day on. And also one of the cheapest and easier to find vegetables out there.
- Cucumbers. 96% made of water, they are surely the most refreshing snack you can get during the hot summer days. But they also do quite well as a side dish. Like carrot, you can either choose to peel them or eating with the skin on. Making them pretty easy to carry and always ready to go
- celery is another refreshing alternative. Even if, compared to the others, it could be slightly more difficult to find and prepare. And it surely will not last for long out of the fridge.
But the options are pretty much endless!
I personally really like my veggies also on their own. But you can always boost the flavor and caloric intake by dipping them in your favorite healthy sauce or spread
Again, look for the most local an seasonal products. I am sure you will discover plenty of ready to eat fresh produces.
Since they are as crunchy as low in calories. They both are my boredom-saving snacks to have along long roadtrips. Better than crisps and fattening junk foods! And surprisingly, after the first hesitation, all my travel buddies seemed to agree with that.
HEALTHY and CHEAP FATS:
Nuts, seeds and spreads
Nuts and seeds are a good source of good fats and minerals.
They are often chosen as pocket energy bites along the most active days. Almonds, peanuts, cashews, sunflower seeds, walnuts, flaxseeds and company are all equally good sources of nutrients. The last two have even plenty of omega-3!
And the wider variety the better!
It mainly depends on the country you are visiting, but I would say peanuts and sunflower seeds are usually the cheapest options. While alternatives like almonds and cashews can be more expensive. If you want to save money on them avoid the small “healthy snacks” packages. And go for less fancy nuts bags from the fruit area of the shop.
In all cases, make sure they are natural nuts. I know it makes them more tasty, but frying, toasting or adding salt to them decreases their healthy benefits.
I also know that once you start snacking on them is not so easy to stop. But remember they’re packed with lots of calories also. So try to carry only small daily portions. And keep them mainly for your very active days.
A tasty version of nuts and seeds are their spreads. From the famous peanut butter to the almond or mixed nuts versions. Or the calcium packed tahini sauce, made with sesame seeds.
Here it is even more important to carefully check the ingredient list. As they can also have added nasty fats, sugars or other funny components. The nut and eventually a pinch of salt should be the only items on the list.
They can be slightly more expensive than the nuts themselves. Other than less easy to carry. But they do very well on top of fruits and veggies.
We spent ten days of roadtrip around Tasmania been snacking on carrots with tahini sauce!
Another valuable option is hummus, a sauce made with chickpeas and tahini. Probably better as it has more proteins and less fats, at least if made properly and without added oils. It works very well on carrots and veggies too, but unfortunately it needs to be stored in the fridge. While the nut butters can last for longer and also outside
Not plant-based alternatives
the pickiest meat lovers have probably already noticed that every item on my list is plant based. That is basically because the main topic were cheap and HEALTHY food choices.
And I personally find a plant based nutrition the averagely healthiest choice.
That said, some travel friendly options are:
- Bolied eggs. I obviously won’t keep them for long. But if it is chill enough you can cook and keep them for a couple of days with the shell on. And having them as a snack or use them in your meals.
- Canned tuna. Pretty much the same story as for the beans. It is usually pretty cheap, even if I would avoid the really cheapest ones. Unless you are on a very low budget.
- Parmesan Cheese. I would generally avoid cheese. But if you really cannot leave without it, Parmesan is probably the healthiest option. And also one of the easiest to carry as a snack bite. Maybe with a fruit or some veggies. Just be aware it won’t do well with hot temperatures. And also, it can be quite expensive
- Beef Jerky. Definitely not on top of my healthy food grocery list. Even if it is still better than bacon I guess.. but the good thing about them is their lightness and easiness to carry. Giving you a protein boost in just a few grams, and without the need to rehydrate them
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