Camp food doesn’t have to be unhealthy. And healthy camp food doesn’t have to be boring.
In this second of our two-part series (check out part one’s pancakes, quesadillas and walking tacos), registered dietician Stacie Ellis encourages sneaking in more fruits, vegetables and whole grains.
“Keep camp food fun, kid-friendly and satisfying while using simple upgrades to improve nutrition along the way,” she says.
Dutch-oven pizza
Ellis, also a nutrition professor at the University of Texas at Arlington, says this campfire favorite has room for more healthy choices than you might think.
- Let kids pick their own toppings, but make sure plenty of vegetables — peppers, onions, mushrooms, olives, etc. — are part of the lineup.
- Pepperoni and sausage are fine in moderation; just don’t let them be the only toppings on the pie.
- Go easy on the cheese. A light, even layer works just as well as a thick one and cuts down on excess fat.
Breakfast burritos
Ellis, who’s also the owner of Excellis Nutrition, says sausage and bacon are usually the biggest culprits in making a breakfast burrito less than healthy. But there are easy swaps.
- Choose a leaner bacon, or swap in turkey bacon, turkey sausage or chicken sausage to cut saturated fat.
- Lean into the eggs. They’re a solid source of protein and hold up well to campfire cooking.
- Cooking with a bit of bacon grease is fine in moderation. If you can, stick with canola, avocado or olive oil instead of vegetable oil.
Hot dogs and hamburgers
A camp cookout classic, Ellis says the biggest opportunities here are in the meat you choose and the toppings you offer.
- Look for leaner hot dogs, or try turkey dogs and turkey burgers.
- Keep ground beef at 80/20 or leaner. Don’t go too lean because it can turn out dry.
- Offer toppings beyond ketchup and mustard: tomatoes, pickles, onion slices, shredded lettuce or cabbage, mushrooms, and olives all work well.
- Choose whole-grain buns when available.
One-pot pasta or goulash
Ellis says this one-pot meal is an easy way to sneak in extra nutrition, even for picky eaters.
- Load the sauce with vegetables. Chop them small or even blend them.
- Choose a leaner ground meat.
- Whole-grain or high-fiber pasta is an easy upgrade if the group is open to it.
PB&J and cold-cut wraps
Simple lunches like these are already solid choices, Ellis says. But a few additions can make them even better.
- Top peanut butter with real fruit like bananas or berries. Add a drizzle of honey instead of jam or jelly.
- Choose whole-grain bread or tortillas for wraps and cold cuts.
- Add fruit on the side. Apples, oranges and bananas travel well on a campout and pair with just about anything.
Photo: by iStock / Getty Images Plus
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