No fridge while on the road?

Someone I adore (Cybil) brought up an excellent concern that is so near and dear to my pudgy (albeit it with cute taste in shoes) heart:

“I totally know what you mean about travel and being out of your element. I have to travel a lot and each time I try not to fall off plan but I do. I started Induction 3 weeks ago and the 4 times I’ve gone off plan – yep due to travel. One of the things I’ve been thinking about are what makes Atkins a harder diet to stay on for me. I’ve discovered that a lot of it has to do with quick meals, no planning, and portable food. We don’t tend to have too many “oh just grab a protein bar, bag of oatmeal, etc. All our food has to be pre-made and prepared. A lot of it goes bad when sitting at room temp. So I ask you and everyone else to please think up and share recipes that are fast to make, can be eaten and transported without a fridge, and good on the go. If I make Oopsies I’m set. I run out of time and I’m screwed. I have hard boiled eggs and string cheese, but those aren’t so great when trekking around Disneyland.”

You are totally right.

Unlike higher-carb plans, it is so hard to grab an energy bar and run!

Whether we’re shooting off to Disneyland or to see grandparents, travel makes carting healthy foods difficult. And when you’re without a cooler (many theme parks won’t allow them now due to terrorist issues), it becomes almost insurmountable!

Some thoughts:

Flax cracker with cream cheese and fresh dill: One of my perennial favorites and chock full of fiber, these are so easy to prepare in advance, and have ready to go for any occasion. Just soften cream cheese (or, better yet, if you don’t keep fresh dill laying around), add a bit of dill to the cream cheese and stir, pre-spread.

Flax gives you omega-3’s, and due to its extremely high-fiber content, you’re looking at 0-net carbohydrates for each cracker. This isn’t license to go nuts, however. Too much flax has a very uncomfortable effect digestively.

Cherry (or grape) tomatoes: I love cherry tomatoes and eat them like little apples. I used to put them in my cheeks (facial, thanks) and squish my hands to my face just to feel them sploosh into my mouth. (Note: Stop trying this when you’re using your laptop). Grape tomatoes are a new variety and are easy to carry.

Green olives have a great taste whose pungency helps offset the mildness of the other items on the tray. while pastrami and cheese are spicy/bland, olives give a bit of punch to the palate, and are very easy to transport. Their higher sodium value should be kept in mind, but the best part of olive oil are the actual olives, and their natural fats have staying power along with a flavor punch.

Pepperoni slices are probably the least healthy portion of a snack in terms of unprocessed foods, but used as makeshift crackers, these can cradle individual slices of smaller-cut cheese or the Havarti. The fat and protein definitely sticks with a body for the entire day, but the sodium and additives can be problematic for some. Still, extremely portable, only 16 slices as a serving is more than enough to zip your bip and fill your stomach.

Baby Kosher Dill Pickles are a great portable snack that hold up well under various weather and temperature situations. Many claim that dill pickles help satisfy a sweet tooth, and their flavor make one enough, especially considering that pickles can add up in carbohydrates rather quickly. If you are on a candida diet, you might want to avoid these, as they are treated with vinegar and can exacerbate any conditions you’re trying to avoid.

String Cheese— Happiness and entertainment in a single serve packet, loaded with calcium and fat, these are a fun snack to have along for the ride. Kids love peeling the layers. Make certain to buy full-fat, or these turn to sugar in the blood stream more quickly than would be convenient for the busy traveler. If you follow South Beach or another low-fat plan, buying the low-fat versions will be in your best interest, unless you can spare the fat in your daily allowance.

Oopsie rolls These gluten-free buns travel well. Just pull them out of the bag 30 minutes prior to use and they tend to firm up wonderfully (unless you’re in a humid climate–still, some is better than none!) Unrefrigerated, these should be used within a couple of days.

Oopsie roll popovers— While these can’t remain unrefrigerated for too too long, making oopsies in tiny cupcake pans with careful mix-ins of shredded cheese, jalapenos, olives and pepperoni makes for mini pizza popovers and supply a lot of staying power in little pop-in-your-mouth pieces!

If you have some ability to refrigerate in terms of an ice packs, slip along:

Swiss and Pastrami roll-ups: These not only look pretty, but because all of the carbs are in the holes of the cheese (I know! I’m very scientificy), you’re looking at only 1 carb for each roll-up. Protein and fat in the meat has staying power, along with the fat in the cheese, and you’re providing yourself with calcium to keep your bones strong. You can add lettuce to the center, but sprouts will not disappoint.

Havarti is a fun cheese. Softer than a cheddar, it is excellent as an accoutrement to tomatoes, or can be softened and spread on your flax cracker. The fat helps this rest in your digestive system for a longer period of time, and the flavor is so wonderfully intense (but not overpowering) that a little of this goes a long way.

What are things you take on the road that require little to no refrigeration?

We could use your help!


A tip from the luscious Susanne M:
I have found flax seed flat bread at Costco that only has 6 net carbs per slice. I use these to make wraps, of course, but also to make thin crust pizza, chips to use with cream cheese spread, etc.

Also, if you can’t take a cooler, why not freeze whatever it is that you’re going to travel with? Then it stays fresh and will thaw out by the time it’s time for lunch/dinner.

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  1. My favorite thing to bring on the road, or after hiking to the top of a trail, is a very simple peasant dinner with some sort of dried sausage, a hunk of cheese and a green pepper. Grab a little knife and you have a delicious and low carb lunch that will put other people’s peanut butter and jelly, or turkey on wheat to shame.

  2. Not great but beef sticks like slim jims, HFCS free if you can find them. Jerk is better if you can find sugar free.

    For breakfast Flaxmeal cereal is great. Mix 2 tbsp. flaxmeal with 1 tbsp. almond meal, dry sweetener of choice, then pick (coconut, powdered peanut butter, toasted walnuts, sesame seeds, or s/f dried cranberries) a tbsp. powdered milk(optional). Store in zippy bags ready to go where ever you go. Just add 1/4 cup water and nuke.

    I make flaxbread that travels well. I eat it toasted with cream cheese for breakfast, but the none sweet versions make a good sandwich.

    Oopsies are great, so are lc tortillas, Josephs Lavish bread or pita breads(I get a Walmart) for burgers, chicken breast or even picking up a package of ham or turkey at the grocery store while on the road.

    Things like cheese sticks, fresh veggie sticks, or berries keep well in a ice chest with a of those blue ice dealies, if you have a place to refreeze over night. I try to stay where I have a fridge.

    I don’t travel a great deal, but lately I’ve had to pack for hospital waiting. I have to have things I can eat when I’m sitting in waiting rooms all day and night.


  3. Cybil Solyn says

    Oh, wow *blush* I’m loved. 🙂 That makes my day! Great article Cleo. I hope a lot more ideas are shared.

    What great suggestions! Vikki that’s brilliant! I love oatmeal and never thought to pre-package my own instant stuff to take on the road.

    A lot of these items we still have to pre-plan and make, but most healthy food we have to do this with so it seems fair enough.

    A few items I travel with that no one has mentioned are apples and almond butter, coconut bark, and jicama wedges sprinkled with salt and dipped in salsa.

    Something to remember, when traveling I try not to berate myself about excess carbs since I figure the carbs of an entire apple or too many almonds are still better than the pizza I was eyeing. And ALWAYS have some form of sweet with you. It’s essential to not binging at the bakery or coffee shop!

  4. Make your own jerky. We love it: it’s the original travel food.

    Also, not that I’m all the greatest at this myself, but most of the it is possible to just simply wait until you get back home. Think of it as traveling in the “wilds” and there’s just no editable food around. (Which, if you low carb, there isn’t for the most part..) Many people can easily last the day until they reach a destination.

  5. Josuanna says

    Hi, I am on holiday now, and I have with me self made beef jerky, flax seed crackers, crackers made of cheese slices, nuked to crispiness, and salami slices nuked to crispiness, too. Those stay crispy for a few days and can be kept out of a fridge, too. I always carry some chocolate with fructose or maltitol, but only eat a bit at a time, not to irritate my liver (fructose) nor to elevate my blood glucose (maltitol). But it satisfies my sweet tooth

  6. do you have a recipe for oopsie roll popovers?? If you add jalapenos, are you adding them raw or canned?? which cheese works best? Will they stick to the paper holders?? (I cant make them in a tiny cupcake pan, they always stick for me in any pan, so must be parchment.)

  7. Your Lighter Side says

    Hi, Nancy! for the popovers, I pour the batter into mini muffin cups (greased) and gently stir in any add-ins I want. I love chopped ham, cheese, green olives, onion, you name it! Then I bake at 300 for 15-20 minutes (depending on your muffin size). They are so good! It doesn't matter if you use canned or fresh jalapeno. Either works wonderfully. Any cheese works well here, too, but I love cheddar because it's zippy.

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