Herb Crackers

herb crackers

Easy Herb Crackers

(gluten free, grain free, paleo, vegan, refined sugar free…nothing but the good stuff)

Unless you’re new here, you may know that I have a strong affinity for salty, crunchy snacks. I’m always on the look-out for convenient foods that will make my body function optimally, and of course, snacks should be tasty.

Hit with a crunchy craving recently, I went rummaging through my cupboard and nary was a salty snack to be found. Not feeling like going to the store, it was time to get creative, and thus these Herb Crackers were born. They’re gluten free, grain free, vegan, contain no refined sugar, and are made up of few simple ingredients. They’re also ridiculously simple and result in a house filled with savory scents while they bake.

I’ve had a couple bags of tapioca flour in my freezer that a friend gifted me while I was on the Autoimmune Paleo diet as part of a protocol to heal my adrenal fatigue and hashimoto’s thyroiditis. Prior to these crackers, I hadn’t baked with tapioca flour, so I’d put off using it for over a year. Today was the day.

I searched online to generate ideas and inspiration for the basic cracker process and to see if there was anything special to know about baking with tapioca flour. Tapioca flour is the starch extracted from the cassava root, while cassava flour is the whole root. Generally, tapioca is well-tolerated and avoids causing an immune response, as happens with many other grains. Plus, it’s fairly neutral and lends itself well to taking on any flavor you want. However, it’s still a starch and will therefore raise insulin, so eat in moderation and pair these crackers with a fat and a protein.

These crackers are quick and easy to make, even if you’re not an experienced baker and  have never worked with alternative flours. They only have a handful of ingredients, most of which you likely already have. The tapioca flour could be swapped out for other fours like cassava, almond, or coconut.

In addition to making your house smell glorious, and being able to tailor the herbs to your personal preferences, another benefit of homemade crackers is that you don’t get the myriad of preservatives, food coloring, and additives that are often found in commercial baked goods. That alone makes it worth the little bit of effort it takes to whip up these savory little crunchies.

herb cracker

Easy Herb Crackers (grain free, gluten free, vegan)

Prep Time: 10 minutes

Cook Time:  55-60 minutes

Ingredients:

  • 1½ cups tapioca flour
  • ½ cup coconut flour
  • ½ teaspoon Himalayan salt
  • ½ teaspoon garlic powder
  • ½ teaspoon ground fennel seed
  • ½ teaspoon celery seed
  • 2 teaspoon basil
  • 2 teaspoon oregano
  • 1 teaspoon tomato powder
  • ½ teaspoon baking powder
  • 6 tablespoons extra virgin olive oil
  • 8 tablespoons filtered water

Preparation:

Preheat oven to 300 degrees. Combine the dries in a mixing bowl. Feel free to use the combination of spices listed above, or create your own concoction. This is just what I had on hand. Add in olive oil and water. Combine thoroughly.

dough

Dough should be a somewhat sticky consistency, but it will stick together in a lump. It won’t be overly loose nor will it be so dry that it doesn’t stick together. You should be able to hold it without it falling through your fingers. Add more flour and/or liquid to adjust consistency as necessary.

crackers

Dump the dough onto a piece of parchment, flatten it into a rough rectangle with your hands, and place another piece of parchment over it. Smooth dough and press into an even 1/4″ rectangle(ish) with a rolling pin. Remove the top piece of parchment and pull the bottom piece onto a baking sheet.

crackers

Bake at 300 degrees for 30 minutes. Remove from oven and use a pizza wheel or knife to cut the dough into roughly 1 inch squares. Return squares to baking sheet with some space in between each. Bake another 25-30 minutes until golden brown and lightly crisp.

Cool completely and store in airtight containers. Enjoy with soup, nut butter, hummus, cheese or cured meat. 

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Pumpkin Oatmeal Cookies (gf)

autumn cookies

Pumpkin Oatmeal Cookies aka Autumnal Equinox Cookies

Sweaters, fuzzy slippers, flannel pajamas, golden leaves, and cozy evenings by the fire. Ahh, fall. The season for hygge.  In my book, the autumnal equinox is the mark for when it’s officially time to start baking with pumpkin again and roasting root veggies on the daily.

After finishing my hike of the Oregon Desert Trail at the end of September, I returned to my hiking partner’s house in Portland for a couple of weeks. As often happens when I’m on trail, I missed preparing food. Real food. There’s something about chopping, mixing, and combining beautiful ingredients that is so tactile and enjoyable.

As it’s wont to do in Portland in the fall, the weather cooled down and the skies clouded over. The cool rainy weather coupled with a dinner party in honor of my hosts’ 15th wedding anniversary meant some baking was in order.

We kept it casual with roasted veggies, grilled fish, and the following fall-flavored cookies. These cookies are naturally gluten free, and can be made dairy free by substituting the butter for coconut oil. They can be made free of refined sugar by swapping the brown sugar for coconut sugar. They can be made vegan by swapping the eggs for flax eggs (1 egg=mix 1 tablespoon ground flaxseed meal + 3 Tablespoons water & allow to sit for 15+ minutes).

oatmeal pumpkin cookie

Pumpkin Oatmeal Cookies

Makes ~15 small cookies

Ingredients

3/4 cup light brown sugar

5 Tbl butter, melted, cool

2 eggs

1 tsp vanilla extract

1/2 cup organic pure pumpkin puree

1 cup organic rolled oats

1.5 cups oat flour (I grind rolled oats in a coffee grinder)

1/2 tsp baking soda

1/2 teaspoon salt

2 tsp pumpkin pie spice

1/2 tsp ground ginger

3/4 cup add-ins (chopped walnuts or almonds, pumpkin seeds, raisins, cranberries, chocolate chips, etc.

Cream the butter and the sugar together until light and fluffy. Mix in the pumpkin, eggs, and vanilla until evenly combined. Mix all dries together in a separate bowl then slowly add to wets, mixing until well combined. Add in whatever ‘add-ins’ sound good to you.

Form into small (golf ball size) balls on parchment-lined baking sheet. Press flat. Bake at 350* for 12-14 minutes.

Enjoy 🙂

pumpkin

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Oregon Desert Trail Resupply Planning

ODT resupply

Food Resupply Plan for the Oregon Desert Trail

This post details how I planned my food for the Oregon Desert Trail. I’ll post more on general trail information and planning resources in a separate post. This one is all about where, what, and how much I planned for food resupply for the ODT. I’ll do a follow-up post when I return about how this plan worked out.

Grab a cup of coffee. This is a long one, but hopefully you’ll find it’s jam-packed with useful info.

The following table details where I sent each box, the calorie goals for each day, the specific food I sent, and how that broke down in term of macronutrients (percentages of fat, carbs, and protein), as well as total food weight carried.

The calorie goal for each resupply box is in the top left corner of the table for each location. The actual calories in the box are at the bottom of the table for each section, which is also where you’ll find the macro breakdown and the food weight of the box.

ODT resupply

Determining Goal Calorie Intake

I loosely track daily calories and nutrients with the app MyFitnessPal. To create my calorie goals, I used that data of my current intake and expenditure, coupled with knowledge from previous hikes.

The numbers may seem low considering that I’m 5’7″, have a normal BMI, and I’ll be hiking 25-30 miles per day. However, I made them low for a couple reasons:  1) I’m still recovering from a hypo-thyroid issue, and the thyroid is the master regulator of metabolism, so my current basal metabolic rate (BMR) is lower than it has been in the past. I know this because I track my calorie intake and weight. While some might consider the downside of this being that ‘I have to’ eat less food to maintain my weight, the upside of a currently lower BMR is that ‘I get to’ eat less food to maintain my weight. That’s convenient when you’re backpacking and you have to carry it all on your back 🙂 And reason 2) The time frame (30 days) is relatively short, so I won’t get into full on hiker hunger, and if I do go into a calorie deficit, it won’t be for long.  You’ll also notice that in each box I include several hundred additional calories above the goal amount, just in case.

Macronutrient Percentages

Let’s start by saying that I strongly believe in bio-individuality. Every body is different. Figure out what works best for you. I mean that in terms of both what your diet is made up of, as well as in terms of calories and macronutrients, and in terms of specific foods you do or do not tolerate well. Food quality and a focus on whole foods is the constant and the details are variable.

I’ve found that I thrive when I eat a diet higher in healthy fats, moderate in protein, and slightly lower in carbs. The numbers in this chart show my diet as generally being 50-60% fat, 10-20% protein, and 30-40% carbohydrate. Off trail, the fat number tends to be higher and the carbs lower, but this is how it settled out for the trail and I’m comfortable with that. We’ll see how I feel.

Also, I’m aware that in the table, the macro percentages don’t always add up to 100%. In a couple spots they add up to 102 or 105%. I believe this is due to averaging values for different varieties/flavors of granola, bars, etc. While this is not ideal, the data is still accurate enough to give a good reflection of what the nutritional spread looks like.

Food Planning on a ‘Restricted Diet’ while Going Stoveless

All foods in this resupply plan are gluten free and dairy free. This list does also not rely heavily on grains or added sugars, though there are a few in there. The focus is on including real foods with either no ingredient list or very short ingredient lists made up of recognizable foods. To avoid toxin exposure, most of these foods are organic.

I firmly believe in doing the best you can, and not obsessing about being perfect. While I’m all for eating a high-quality diet on trail, don’t let the idea overwhelm you to the point where you give up before you start. Start where you’re at and any small improvements you can make in food choices and quality will translate into feeling better on trail and supporting a cleaner environment.

Supplements & Other Items in Each Box

There are a few items that went into each box that aren’t listed in the chart. This includes maps for each section, wet wipes, and supplements. Oh, and resupply baggies of coarse celtic sea salt 🙂

Supplements I’m carrying: Magnesium Citrate Powder to help with muscle relaxation and sleep; Turmeric capsules to reduce overall inflammation; Vitamin C for electrolyte replacement and antioxidants; and probiotics to maintain optimal gut health.  Not a ton, just the basics.

I also have cordyceps mushroom powder in my morning smoothie mix, along with the coconut creamer, collagen, chia, and spices. The cordyceps is for improved oxygen utilization and endurance. The spices, while not necessarily  supplements, serve similar anti inflammatory and medicinal roles.

For a deep dive into performance nutrition and meal planning for backpackers, check out our online course on the topic.

ODT resupply

Specific Brands I Carried

In the table, I left most food descriptions fairly general because I want to convey that in many instances you don’t have to choose one specific brand, and you can often find healthy substitutions that are either more available to you or suit your preferences better. I want the focus to be on the overall quality of the food and the idea that you can fuel a long distance hike with whole foods, made up of real ingredients.

The following are the specific brands I carried on this hike. While some of this food was donated to me, these are all brands I had tried in advance and approve of the ingredients and nutrition profile. I wouldn’t carry them if I wasn’t certain they would fuel my hike properly. Having gone through adrenal and thyroid issues in the past, I’m well aware that my energy and my body are my greatest asset on any long distance hike.

It’s worth it to me to be thoughtful in my food choices, as well as in what brands I support. I like to feel aligned with the brands behind the products I consume to the extent that I can. This also goes for the gear I purchase.

If you want ideas for additional foods on my shopping list beyond what’s listed here, download my free Healthy Hiker Grocery Guide here

Without further ado, my resupply chart. Apologies that this is somewhat difficult to read. My resupply charts have vastly improved since this iteration, but hopefully this at least shows you the structure. 

 calories/servingfat g/servingcarb g/servingprotein g/servingweight/ serving (grams)servings takentotal caloriestotal fat (g)total protein (g)total carbs (g)total weight (g)
Start/eastern terminus (5 days) @ 2000 cal/day = 10000 cal           
coffee/tea00000000000
laird superfood creamer75330453751501520
greens powder, cinnamon, ginger, cordyceps305711051502553550
collagen powder702.511015535012.550575
chia seeds (1 tbl)6055313530025152565
            
almond butter1901777321426602389898448
organic corn tortilla chips1408152288.511906817127.5238
trail mix2001761234612001027236204
granola21016146424840642456168
bars26012311070410404840124280
chocolate25020134 2.5625501032.50
jerky1106107314440242840124
            
beans1300247356780042144210
mixed veg301831351505154065
coconut oil1201400154480560060
spices00000000000
wild zora dinner310738358513107353885
            
TOTAL      97156623817364.20
Calories from F/C/P       5958.0015242944pounds
Percent of Total       61.3315.6930.30 
            
ROME (5.5 days) @ 2200/day =12,000 cal           
coffee/tea00000000000
laird superfood creamer135330456751501520
chia seeds (1 tbl)6055313530025152565
greens powder, cinnamon, ginger, cordyceps305711051502553550
collagen powder702.511015535012.550575
hydrate mix4001001293600090108
        0   
almond butter1901777321426602389898448
organic corn tortilla chips1408152288.6120468.817.2129240.8
granola200161464261200963684252
jerky1106107314440242840124
bars26012311070820809680248560
trail mix2101761234612601027236204
chocolate25020134 2.5625501032.50
        0   
wild zora dinner340232418513402413285
beans1300247356780042144210
mixed veg301831351505154065
coconut oil1201400154480560060
spices00000000000
            
TOTAL      13054815.3509.21053.55.73
Calories from F/C/P       7337.702036.84214pounds
Percent of Total       56.2115.6032.28 
            
(MCDERMITT: BUY IN TOWN)           
            
FIELDS (3 days) @ 2500 cal/day =7500 cal           
coffee/tea00000000000
laird superfood creamer753304322590912
greens powder, cinnamon, ginger, cordyceps30571103901532130
collagen powder702.51101532107.530345
chia (1 tbl)605531331801591539
        0000
almond butter1901777321426602389898448
potato chips14071722879804914119196
bars260123110703780363093210
trail mix21017612344840684824136
granola2101614642242032122884
jerkey110610731333018213093
        0000
wild zora meal310232418513102413285
beans1300247356780042144210
mixed veg301831351505154065
coconut oil1201400154480560060
spices00000000000
            
TOTAL      8435550.53636563.82
Calories from F/C/P       4954.5014522624pounds
Percent of Total       58.7417.2131.11 
            
FRENCHGLEN (4 days) @2500 cal/day =10,000 cal           
coffee/tea00000000000
laird superfood creamer75330453751501520
greens powder, cinnamon, ginger, cordyceps305711051502553550
collagen powder702.511015535012.550575
chia (1 tbl)6055313530025152565
        0000
almond butter1901777321426602389898448
potato chips1007172281010007020170280
trail mix210176123451050856030170
granola20016146424800642456168
bars25012311070820009680248560
chocolate25020134 2.5625501032.50
jerky110610731333018213093
        0000
wild zora dinner370833368513708363385
beans1300247356780042144210
mixed veg301831351505154065
coconut oil1201400154480560060
spices00000000000
            
TOTAL      11420767.5476961.55.24
Calories from F/C/P       6907.5019043846pounds
Percent of Total       60.4916.6733.68 
            
PLUSH (2 days) @ 2500 cal/day = 5000 cal           
coffee/tea00000000000
laird superfood creamer75330453751501520
greens powder, cinnamon, ginger, cordyceps305711051502553550
collagen powder702.511015535012.550575
chia (1 tbl)6055313530025152565
        0000
wild zora breakfast52036431092152036104392
trail mix21017612344840684824136
granola20016146424800642456168
bars25012311070102500120100310700
jerky110    22200000
nut butter1801489321180149832
wild zora dinner370833368513708363385
            
TOTAL      6605387.52975543.18
Calories from F/C/P       3487.5011882216pounds
Percent of Total       52.8017.9933.55 
            
(LAKEVIEW: BUY IN TOWN)           
            
PAISLEY (2 days) @ 2500 cal/day = 5000 cal           
coffee/tea00000000000
laird superfood creamer75330453751501520
greens powder, cinnamon, ginger, cordyceps305711051502553550
collagen powder702.511015535012.550575
choc coconut creamer351203124201202436
wild zora breakfast52038401192152038114092
trail mix20017612344800684824136
granola20016146424800642456168
bars26012311070102600120100310700
jerkey110610731222012142062
wild zora dinner340738358513407353885
            
TOTAL      6575373.52875673.18
Calories from F/C/P       3361.5011482268pounds
Percent of Total       51.1317.4634.49 
            
CHRISTMAS VALLEY (4 days) @ 2500 cal/day=10,000           
coffee/tea00000000000
laird superfood creamer75330453751501520
greens powder, cinnamon, ginger, cordyceps305711051502553550
collagen powder702.511015535012.550575
choc coconut creamer351203124201202436
            
almond butter1901777321426602389898448
potato chips1007172281010007020170280
trail mix2001761234612001027236204
bars26012311070718208470217490
chocolate25020134 2.5625501032.50
jerky1106107315550303550155
            
beans1300247356780042144210
mixed veg301831351505154065
coconut oil1201400154480560060
spices00000000000
            
TOTAL      9685647362811.54.35
Calories from F/C/P       5823.0014483246pounds
Percent of Total       60.1214.9533.52 

Questions? Post them in the comments below.

Paleo Granola

trail

This granola is super simple to make. It’s quick (less than an hour including bake time) and the ingredients are easy to find in any supermarket.  A little bit keeps me satisfied and full of energy for a long day in the mountains.

I like to make a batch of this to have on hand as an easy on-the-go snack for long day hikes and backpacking trips. It’s full of healthy fats and protein. It’s free of gluten, grains, dairy, and refined sugar. It’s calorie-dense, healthy, and delicious. Plus, it’s easy to omit or swap out ingredients depending on what’s in your kitchen!

granola

Paleo Granola

*free of gluten, grains, dairy, refined sugar

1 cup (4.5 oz) chopped pecans
3 cups (6 oz) coarse coconut flakes
1.5 ( 6 oz) cups sliced almonds
1 cup (6oz) pumpkin seeds
1/2 cup (4 oz) sesame seeds
1/2 cup (3 oz) sunflower seeds
1/8 cup (0.75 oz) chia seeds
1/4 cup (1 oz) hemp hearts
1 tsp sea salt (Pink Himalayan is my favorite)
1 tablespoon pumpkin pie spice (blend of nutmeg, cinnamon, ginger, nutmeg, allspice, cloves)

1/2 cup (4 oz) grass-fed butter (or olive oil or coconut oil)
1/2 cup (6.5 oz) honey

Mix all the dries together. Melt honey and butter, and mix into dries. Spread onto parchment lined cookie sheet.

Bake 25 min at 300 or until lightly golden brown. Be careful not to overbake! This can happen quickly.

Allow granola to cool,  and break into clusters of whatever size you like. Add in dried fruit, such as blueberries or cranberries, if desired.

Store in glass jar at room temp for up to 10 days.

Yum!

granola

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