Fruit and Veg Powders: Nutritional Supplements for Backpacking Meals

Fruits and vegetables bring colour, flavour, taste and nutrition to any meal. And in their powdered form they are very convenient to store, pack and use on-the-go. Fruit and vegetable powders work where fresh fruit or vegetables can’t. In fact, hikers and backpackers don’t consume enough fruit and vegetables on the trail because they are bulky, heavy and spoil very quickly. One of the best approaches for integrating more vitamins, minerals and other essential nutrients into a backpacker’s diet are by using fruit and veg powders.

Benefits derived by consuming fruit and veg powders

The benefits of fruit and veg powders are numerous:

1. The first and major benefit of fruit and veg powders is that they are easy to store and consume.
2. Boost energy levels. Candy bars and other sugary snack foods provide a temporary boost of energy, but the “sugar crash” soon follows. However, drinks and smoothies made with fruit and veg powders can help you to dramatically boost your energy level and supercharge your body for the whole day!
3. Reduce inflammation and improve immunity.
4. Good for digestion.

How to use fruit and veg powders?

Fruit and vegetable powders can be easily incorporated into your backpacking menu.

• Use them in drinks and trail smoothies;
• Add to soups, stews and other meals as a thickener;
• Sprinkle over omelets and cereals;
• Use as a gluten-free flour substitute in baking.

Making fruit and vegetable powders at home

Fruit and vegetable powders are now widely available from Amazon.com, but if you have a dehydrator, you can make them at home.

How to make your own fruit and veg powders:

1. Pre-treat your fruits or vegetables: wash, peel, core, slice or shred.
2. Spread prepared fruits and vegetables on dehydrator mesh sheets or trays covered with non-stick sheets or parchment paper in a single layer.
3. Dehydrate fruits at 57C/135F and vegetables at 52C/130F. Drying times vary from plant to plant and depend largely on the sugar and water content in the food.
4. Grind dried fruits/vegetables in a coffee grinder or food processor.
5. Store in an airtight container in a dark, dry place.

*You can make also powder from freeze-dried fruits and vegetables by grinding them in a coffee grinder or food processor.

Recipes with fruit and veg powders:

Cheesy Nettle Pancakes
Steamed Omelette With Nettles
Chickpea and Spinach Curry
Curried Pumpkin Soup
Pumpkin Pancakes
Hot Cranberry Orange Drink
Curried Zucchini Soup

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