Click the links below for some ideas for meals that work well on trips.
MEALS: GENERAL TIPS
Here are some thoughts to keep in mind while buying, packaging and preparing your meals.
For local grocery store hours and phone numbers, please refer to the bottom of this document. All food is available on Haida Gwaii but there is a bit less variety and it is generally a bit more expensive.
QUANTITIES
We all eat more when outside because we are moving our bodies all day and we are constantly trying to regulate our body temperature in changing weather conditions. We require the additional energy food provides to allow ourselves to better adapt and cope to these increased demands. Therefore, it is never a bad idea to bring a bit of extra food if you are in doubt.
General Quantity Recommendations:
• 150 grams of uncooked pasta per person
• 1.5 large potatoes per person (or 2 medium potatoes per person)
• 3 -4 slices of bread per person
• 5 cups of uncooked oats per group of ten people
• 6 cups of uncooked rice per group of ten people
• 2 dozen eggs per group of ten people
• 1500 grams of granola/cereal per group of ten people
FRESH FOODS
Kayakers have a lot of freedom when choosing what food to bring on a trip. We are not constrained by weight and since kayaks act like coolers on the water, the majority of foods will keep at least a week. Therefore, there is no need to dehydrate, limit or avoid fresh foods!
Remember: Most things you can make at home, you can make on a kayak trip. So choose a simple recipe you are comfortable with and bring it along!
BALANCED MEALS
Healthy, balanced meals are a key factor in keeping us energized and performing at our best when exploring the outdoors. Providing a mixture of proteins, carbohydrates, fruits and vegetables in your meals will help the whole group get the most out of every day on the water.
PACKAGING
Fruits & Vegetables: Fresh fruit and vegetables travel well if you buy them free of scrapes and bruises and wrap them in cloth or newspaper before putting them in a mesh bag (ideal) or a plastic bag (functional). Remember:
• If you wrap fruits and vegetables in plastic bags alone, they will sweat and turn rotten more quickly.
• Citrus fruits are more forgiving due to their thick skins.
• Hard vegetables (e.g., carrots, cabbage, peppers, zucchinis, potatoes, onions) travel very well.
Meats: Fresh meat will not keep past day one. If you can cook meat at home, freeze it and keep it frozen en route to the trip, it will thaw in time for dinner day 2 or 3. Otherwise, meat must be dehydrated/dried (e.g., pepperoni) or tinned (e.g., canned salmon or tuna).
VEGETARIANS
It is best if meat can be added to the meal late in the cooking process so that vegetarians can have their portion before meat is added.
HAIDA GWAII GROCERY STORES AND SUMMER HOURS
Remember: Grocery stores on Haida Gwaii receive their produce weekly on the ferry. The actual day varies due to weather and by the end of the week there is often less fresh food available. Therefore, it is a good idea to bring any essential fruits and vegetables with you, buy locally when possible, and purchase bulk items (e.g., pastas, breads, canned goods) on Haida Gwaii when you arrive.
SANDSPIT
Super-Valu (250-637-2249):
Open Monday to Saturday: 9:30 AM- 6:00 PM
Open Tuesdays: 9:30 AM- 7:30 PM
Open Sundays: 10:00 AM- 4:00 PM (April thru October)
QUEEN CHARLOTTE
City Centre (250-559-4444):
Open Monday to Saturday: 10:00 AM- 6:00 PM
Open Sundays: 1:00- 6:00 PM
Isabel Creek (250-559-8623):
Open Monday to Saturday: 10:00 AM- 5:30 PM
Closed Sundays
BREAKFAST
A healthy, balanced breakfast is a great way to start a day. A combination of grains and fruit is always nice, while proteins tend to give us energy throughout the morning.
Preparation Time: When choosing a breakfast to bring, please don’t worry about the preparation time. If we need an early start and you require more time to cook your breakfast, you can always switch with someone who has brought a faster meal. It always works out!
Side Dishes: If you are worried about quantities, here are some quick and easy additions to any breakfast:
* Hard-boiled eggs: high in protein and can be taken along as a mid-morning snack.
* Toast/English Muffins with peanut butter and jam: easy and filling.
* Fresh fruit: a great source of nutrition and energy.
COOKED CEREAL
A great hearty meal that will see us through the morning. Serve with fresh fruit or add dried fruit, nuts, coconut, and cinnamon. On the side: milk (powdered, boxed UVH or canned), brown sugar and/or honey.
GRANOLA/CEREAL
A tasty meal for an early start. Easy to make at home before the trip. Serve with milk and fresh or dried fruit. Don’t underestimate how original this will be: no two granolas/cereals are the same and everyone else will be making pancakes!
EGGS
A great protein fix. Eggs keep for at least ten days and they travel well in their cardboard container as long as you keep it dry. Eggs are also very versatile:
* Serve with hashbrowns, bacon/sausages and toast.
* Serve with diced tomatoes and peppers, grated cheese and salsa in tortilla shells.
* Serve hard-boiled eggs as a side dish.
HASHBROWNS
Boil the potatoes the night before and brown them in the morning. Delicious with onion and garlic. Serve with eggs, bacon/sausages and ketchup!
RICE PUDDING
A great idea for using up leftovers. Add raisins, cinnamon, milk and sugar.
BAKED GOODS
Muffins, banana loaf, cinnamon buns.. For early in the trip, these are a big hit. Make them at home, freeze them for travel and serve to an appreciative crowd!
FRENCH TOAST or PANCAKES
A nice treat to have on a slower morning. Try adding berries, apple, orange peel, etc. These can be time-consuming, so bring your patience along with your recipe!
LUNCH
Preparation Time: Lunch is generally eaten “on the go.” Therefore, the simpler the better. Remember: cutting down your prep time leaves room for a longer siesta! However, we can always get a fire started to warm up some soup.
Side Dishes: If you are worried about quantities, here are some quick and easy additions to any lunch:
Veggies and dip (e.g., hummus, antipasto)
Tortilla chips and dip (e.g., salsa, cream cheese)
Crackers, cheese, peanut butter and jam
Fresh or dried fruit, nuts, trail mix
SANDWICHES
Breads: For early in the trip: fresh breads and buns. For later in the trip: uncut heavy breads (e.g., rye, pumpernickel), bagels, and pita breads.
Fillings: For early in the trip: sliced meats, tomatoes, cucumbers, peppers, avocadoes, alfalfa sprouts and cheese. For later in the trip: canned salmon or tuna, salami, cucumbers and cheese.
Serve with: mayonnaise and/or mustard, veggies and/or fruit.
SALADS
There are a variety of salads you can make for lunch. Some require a bit of prep work the night before. However, when accompanied with veggies, fruit, crackers, or chips, salads are a delicious and filling midday meal.
Cabbage Salad: This is a quick and easy salad…..and it is crunchy, which is a real treat later in the trip! Grate cabbage and carrots, and add onions, raisins, sunflower seeds and mayonnaise/salad dressing. Serve with sandwiches or crackers and cheese.
Pasta Salad: This is a great meal for later lunches. Cook the pasta the night before. At lunchtime, add canned tuna, fresh onions, carrots, cabbage, and/or peppers, canned veggies (e.g., mushrooms, corn, peas), and mayonnaise.
Bean Salad: Mix a variety of precooked, canned beans and add lots of crunchy vegetables (e.g., onions, carrots, cabbage, peppers, celery). Try an oil and vinegar dressing. Serve with tortilla chips.
Potato Salad: Potatoes keep well, so this is another good idea for a later lunch. Cook the potatoes and eggs the night before. At lunchtime, add onions, vinegar, and mustard. Serve with veggies and dip and/or fruit.
DESSERT
It is nice to have something sweet at the end of lunch. Fresh fruit, chocolate, licorice, hard candies, etc., are always appreciated. An even bigger hit is something baked at home and frozen for travel (e.g., cookies, carrot cake, banana loaf).
DINNER
Preparation Time: Dinner is generally a relaxing affair, with time to enjoy the preparation process and each others company.
APPETIZERS
Appetizers are not essential but helpful in keeping the hungry crowd at bay while you are cooking:
* Hummus with bread, crackers, or veggies
* Chips and salsa
* Crackers with canned oysters, sardines, or shrimp
* Fruits and cheeses
ENTREÉS
Carbohydrates:
* Potatoes: 1.5 large (or 2 medium) potatoes per person. Travel very well and can be baked, boiled or fried.
* Rice: 6 cups of uncooked rice per group of ten people. Bring brown, wholegrain rice.
* Pasta: 150 grams of uncooked pasta per person.
Proteins:
* Red meat : Fresh red meat will not keep past day one. If you can cook meat at home, freeze it and keep it frozen en route to the trip, it will thaw in time for dinner day 2 or 3. Otherwise, meat must be dehydrated/dried (e.g., pepperoni) or tinned (e.g., canned salmon or tuna).
* Fish: Bring along a fishing rod and we can arrange to have your meal on the day when the fish are biting!
* Beans:A combination of beans and rice makes for a complete and filling protein meal.
SALADS:
Green, Cabbage, Greek, Oriental… Whatever the kind, a salad is always a nice addition to a meal.
STIR FRY:
With lots of fresh veggies, this is a nice treat early in the trip. Hard veggies (e.g., onions, carrots, zucchini, cauliflower) will keep for five to six days if packaged and handled well. Add a few cans of cooked chicken or fresh fish towards the end. Try with a curry or peanut sauce and serve with rice, pasta, or potatoes.
CURRY:
A great idea early in the trip with fresh veggies, or later in the trip with lentils, potatoes, and carrots.
CHILI:
With or without meat, make and freeze this at home for an early meal, or use canned tomatoes and beans for a later meal.
BURRITOS:
A fun and hearty meal for later in the trip. Fill tortillas with beans, cheese, tomatoes, onions, avocadoes, and salsa. Serve with chips and dip or a salad.
DESSERTS
It is always a nice touch to offer something sweet at the end of the day. Bring along whatever you enjoy and the rest of the group will be sure to appreciate it as well!