Jen Miller is a guest blogger for our monthly newsletter, providing tips on way to keep your body fueled for adventure.  She is an Integrative Nutrition Health Coach and active member of our local Team RWB chapter.  Jen is passionate about helping people reach their nutrition and fitness goals by giving them the tools they need to push their limits and succeed.

This month she provides our hikers with tips on keeping your body fueled.

Making Your Food Work For You

by: Jen Miller

Are you cheering as loudly as I am for hiking season?  The temperature is perfect, the trees are beautiful and I am ready to get my favorite pair of hiking boots out of the closet!

The only thing that will make it better is the proper fuel to give you energy all day long.  For that, we need some soup and snack ideas.

Dehydrated soups not only fuel you, but are very light and easy to carry.  You may be surprised to hear this, but I find the best soup recipes for hiking by searching for ‘soup mix in a jar.’  Of course, I don’t pack it in a jar, but normally all these recipes require is water.  Make sure to find recipes that contain lentils like this Curried Lentil and Wild Rice Soup, not beans because of the cooking time.

Snacks are also important when hiking because we may not want to have a fire.  Super foods snacks are the most efficient way to fuel, take up only a small space in your pack, and are highly nutritious.  And to make it easy, I want you to remember the three B’s:  bars, balls and bites.

Bars:  Keep it simple!  Use flavors you love and save your food budget by making your own bars like these.

Balls:  You will see some similar flavors in the bar and ball recipes.  Make sure to experiment with your own combinations too!  These Liar Balls are a tried and true recipe in my house!

Bites:  These Cashew Coconut Bites crumble at room temperature and make the best bites!  

Cashew Coconut Bites


  • ½ cup roasted, salted cashews (The salt is a perfect contrast to the sweetness of the dates, but feel free to experiment with raw or unsalted nuts or seeds of your choice.)
  • 10-12 dates, pitted and roughly chopped
  • ¾ cup toasted coconut (any size from grated to chips)
  • 2 tbsp cashew butter
  • ½ tbsp coconut oil
  • Optional:  cranberries, chocolate chips to add sweetness
  • Optional:  coconut or cacao powder to sprinkle (or roll balls in if using that form)


  1. Pulse cashews in a food processor and empty into mixing bowl.
  2. Pulse chopped dates in a food processor and add toasted coconut when the dates are mostly pureed. Combine with cashews and mix.
  3. Add cashew butter and coconut oil. Mix, mix, mix!
  4. If making bars, use wax paper and a shallow, square cake pan; press the mixture into the pan. 
  5. If making balls, roll and coat with additional shredded coconut or cacao powder.
  6. Refrigerate for 30 minutes to allow the coconut oil to harden.

These will turn into a lovely crumb that you can use as a topping on fresh apple or pear slices if kept at room temperature, so make sure to include a spoon if you are packing them for lunch!

I look forward to seeing pictures of your delicious, nutritious hiking food!  Send them to me and I will share them with the Growing Green Tomatoes fans!

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