What the heck do I eat on a multi-day hiking trail?
Hack your way to healthy, nutritious and surprisingly simple eats out on your next hiking trail in South Africa.
We’ve been prepping for our first big hike this year to Monk’s Cowl in the Drakensberg (woohoo!). A few beginners are joining the experience on their first-ever multi-day wild camping adventure. Here’s some of the hiking meal preparation advice we dished up.
What should I consider when planning my hiking meals?
Keep in mind the weight, energy and nutritional value of whatever you choose. We tend to avoid carrying heavy tins and glass. Try to share a gas cooker with a friend to further minimise the load! Also, avoid cooking food with strong, sticky flavours inside your pot because you will need to use the same pot to boil water in the morning. Believe us - popcorn-flavoured coffee was not good enough to repeat.
What is the best breakfast to have on a hike?
Oats or cereal: Keep in mind milk is heavy. Do you really need to mix it into your cereal? Oats are quick, lightweight and instantly comforting. Plus it’s easy to add some protein using chia seeds, nuts or peanut butter. Future Life cereal (or similar, the Checkers Simple Truth brand does a great knock-off at a fraction of the price) delivers plenty of nutrition and is easily prepared with water.
Hardy fruit: sometimes you'll crave freshness! Apples and naartjies last well but don’t squish in your bag.
Boiled eggs: Cook these ahead. It's a good brekkie option and also good for the first day or so.
Rusks: There's a reason those Voortrekkers invented these babies for long journeys. Choose ones packed with seeds or nuts for extra energy.
Tea/Coffee/Sugar: whatever gets you up in the morning - drink it!
Hack the hike: Arise Coffee Sachets
Hakuna ma coffee! Enjoy a cup of REAL coffee anywhere. Arise Coffee makes nifty little sachets that feature proper filter coffee and a. do-hickey that unfolds over your cup. Simply extend the arms, pour the water over the filter, let it drip through and enjoy. This coffee plants trees too! 🌿 @greenpopsa is an award-winning non-profit organisation that champions sustainable urban greening and forest restoration projects. With each sip of this clever coffee, you help expand forests, protect habitats and ease climate change. How? For every 3kg of Arise coffee sold, Greenpop plants a tree in a deforested area.
What kind of lunch can I eat on a multi-day trail?
It’s important to use ingredients that can be stored at room temperature. You can get away with bringing some things like cheese or salami if you eat them in the first few days
Crackers and spreads: rice cakes, provitas, bread roll sarmies for the first two days are great! Get little cheeses (Melrose or Laughing Cow) or hard cheese, long-lasting hummus (Mama Alles and Woolworths both stock delish options), peanut butter or whatever doesn't need a fridge to pop on top. Pickled foods like peppadews, olives, gherkins, sundried tomatoes compliment these nicely too and many come in lightweight plastic sachets - or simply decant a few yourself.
Tuna wraps: Wraps pack flat and last long! Roll in a sachet of tuna (Woolworths has a special on at two packs for R40 AND they're dolphin-friendly), baby tomatoes, cucumber and a smear of hummus or Laughing Cow Cheese for instant goodness.
Cup-a-soup: warm, lightweight and sure to pick up any mood when the weather is kak.
Tell me what sort of snacks to pack
Snacks come in all shapes and sizes. Eat whatever you feel gives you energy - and treat yo'self every now and then. Nuts, gummy sweets, dried fruits, hot cross buns also last well, energy bars, biltong, raisins.
Hack the hike: Cheaky Chyps
If you’re a vegan, chances are you’re seeking ways to pack in the protein. Cheaky Co. has developed a special way of dry-roasting chickpeas, transforming them into crispy, nutty delights. You can buy them as Orbs draped in oat milk chocolate 🤤 or spiced into salty Chyps, which offer 20g protein per 100g. These mouth-watering innovations are also super lightweight.
What is the most delicious dinner I can make on a hike?
Basil pesto pasta: Pestos add great flavour to otherwise bland instant noodles. We love the sachets from Ina Paarman (available at Checkers and PnP). Then simply add your favourite protein and easy-peasy dinner's ready. Olives are nice to add, and there are loads of other powder-based packet sauces to choose from too if pesto isn't your thing. If you're feeling fancy why not add some parmesan cheese?
Grains and greens: Make some couscous, ready-to-eat bulgar wheat, spelt, lentils (available from Woolworths) and spice it up with pesto and hardy salad items such as baby tomato, cucumber, carrot. You can even add almonds and a little sweetness with raisins. Works just as well with other proteins such as tuna, chorizo and smoked chicken.
Smash (powdered mashed potatoes) works the same. Just add hot water and let it swell.
Flavour: small packets of salt, pepper, peri-peri, mayo etc can really elevate your grub
Hot chocolate or chai: is a great and cosy way to end a long day.
Hack the hike: Dehydrated meals that are actually delicious
Lightweight, fuss-free and filled with flavour. We love the options like mushroom risotto and Moroccan tagine available from local, female-owned Mama Alles. Based in Cape Town, Mama Alles makes delicious lightweight, dried meals with as much local and organic produce as possible.
Hack the hike: Don’t forget about these factors
Remember: whatever you take in, you take out again.
There is a 'dirty dozen' list compiled thanks to beach clean-up data. These are problematic food items to reduce: chip packets, plastic lollipop sticks, cooldrink bottles and lids (opt for cans) and sweet wrappers.
It’s a good idea to repackage food in ziplock bags to reduce bulk and have the ability to reseal containers.
Take some spring onions – they last well, are lightweight and add fantastic flavour. Also pack some herbs and spices, such as basil and cumin – they’ll add interest to an otherwise standard meal.
Keep it simple: After a long day of hiking, chances are you won't want to prepare an elaborate meal - or wash up dirty dishes.