Whole Foods Camp Catalogue

Leave No Crumbs!
Strap on your backpack and prepare yourself for a culinary
trip through the outdoors! Whole Foods Market has everything
you need for a fun, memorable moment with nature.
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06 11
Leave No Crumbs
Understanding our footprint in the outdoors
CAMP RECIPES
Our favorite campfire meals
CONTENTS
07 20
MEALS FOR MILES
The ultimate thru-hiking snack guide
STORE HUNT
Find these coupons in your local grocer!
12 21
FORAGED FOODS
Camping snack must-haves
COLORING PAGE
Fire-friendly coloring page
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The
Breadcrumb Trail
Ah, spring! The time when flowers begin
to blooming, when an abundance of fresh
produce becomes available to us, and when
we come out of our winter hibernation to get outdoors
again. Is there anything better than camping with some
friends in the wilderness, surrounded by nature? Before
hitting the trails or the campsite, there are a number of
measures to take into account in order to ensure a fun,
and most importantly – safe experience. Our adventures
into the great outdoors can impact the very environment
we traverse. Worry not, Whole Foods Market has your
back covered! From the best trail snacks, to the proper
storage setup, we’ll walk you through your path in the
woods, all with the greenest thumb.
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H
iking thousands of miles without a break takes
a lot of energy. That means food, and lots of it.
Watching thru-hikers feed has quickly become
a yearly pastime for people who live near long trails.
When it comes to thru-hiking food planning, there are
both practical considerations and the specific macro
and micro nutritional needs. Together, we’ll talk
about the thru-hiker mindset when it comes to trail
food, how that is different than a typical backpacker’s
mindset, and what we can do to get you started!
for
How much food should I pack for a thru-hike?
First, let’s get this out of the way: Thru-hikers
typically don’t carry more than 10 days of food at a
time, if that. In that way, a thru-hike is like a series
of back-to-back backpacking trips. That said, your
nutritional needs will be greater than on a typical day
on a backpacking trip. For most people, walking 15
or 20 miles on a day hike merits a big meal afterward.
For example, when starting a thru-hike, hikers will
only carry 1.5 pounds of food per day. By the end of a
2,000-mile hike, it may be up to 3 pounds per day.
A guide to thru-hiking diet
and meal preparation
WHAT ABOUT Food preparation on a thru-hike?
On a backpacking trip, it’s fun to bring along fresh
ingredients and do an on-trail cookout with friends.
At the end of the day, thru-hikers are often hungry
and exhausted. It just becomes easier to add hot
water to something and eat. This may not be the most
glamorous way to eat, but it ends up being a reality for
many thru-hikers. Let’s see what Whole Foods
Market can do to prepare you for your journey!
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hiker hunger, as it’s called—an insatiable desire
for calories and fat—is considered an inescapable
part of long-distance hiking. But Lee
Welton, a physical therapy assistant and personal
trainer who runs Trailside Fitness, an online resource
providing health and wellness training for hikers, says
it doesn’t have to be.
During a 2018 thru-hike of the PCT, “neither my
wife Sarah nor I had hiker hunger,” Welton says. “We
felt pretty content for most of the trail.” The couple
was deliberate about what they ate—whole foods,
little processed sugar, and as many fruits, nuts and
vegetables as possible.
SO IT’S A FOOD FREE-FOR-ALL?
“A lot of hikers think it’s Halloween and eat candy all
the time,” Welton says. “The body burns it off, but
it’s not getting what it needs to repair and refuel.” All
of that processed sugar has no vitamins, proteins or
vital minerals that are essential to keeping your body
fit. Welton says post-trail depression, another issue
among long-distance hikers, might be worsened by a
poor diet because low-quality foods can disrupt gut
bacteria, which some scientists believe could be tied
to mental health. For the day or weekend hiker, a
few days of poor eating may seem benign. But Katie
Gerber, a nutritionist and holistic health coach, says
even a day of hiking and fueling up with poor food
can result in negative impacts.
“When you’re only eating high sugar and processed
carbs, your blood sugar will spike and crash, causing
you to crave more sugar and repeat that cycle,” Gerber
says, who has logged thousands of miles on long
trails. “It’s like you’re on a roller coaster all day long.
Anyone who has been through that knows it’s not a
fun experience.” Eating better quality foods on the
trail, Gerber says, can lead to more consistent energy
and a more enjoyable experience—plus, she says it’s
better for your overall health.
So what should you eat on the trail?
Gerber says she considers four main aspects: calorie
density, nutrient density, affordability and accessibility.
That includes healthy fats like olive oil or
coconut oil, which can be added to plenty of meals,
but also nut butter, like peanut or almond butter, and
dark chocolate. The posssibilities are endless!
Produce like fresh apples and oranges can be heavy,
but are good treats that can be consumed on the first
few days of a trip. Fresh spinach—high in calcium
and potassium—goes well with dehydrated veggies,
mushrooms, onions and garlic.
Welton admits that cravings for food like pizza and
hamburgers are normal, and he and Sarah would, at
times, indulge in those during their thru-hike. “But we
had a salad and kombucha first to feed our good gut
bacteria before we ate fries and drank beer!” Take a
trip to your local Whole Foods Market and pick up
everything you need to start your next adventure!
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Foraged
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Foods
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Our top snack Picks for your adventure
into the great outdoors!
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Nature’s Path Cinnamon Oatmeal
Chewy bits of dried apples, a dash of cinnamon and
whole grain rolled oats. . . . $3.49 14oz
Four Sigmatic Instant Mushroom Coffee
Organic Arabica coffee with half the caffeine as a
regular cup of coffee. . . . . . . . . $15.00 .9oz
Dandies Natural Vegan Marshmallows
These plant based marshmallows are non-GMO
project verified and kosher. ......$2.67 10 oz
JUSTIN’S Honey Peanut Butter
Packed with protein, Justin’s are gluten-free,
non-GMO, and contain 0g trans fat. .$1.99 1.15 oz
CREMINELLI Barolo Salame
Pork and sea salt makes for the perfect protein
combo after a long day of hiking. . .$12.99 5.5oz
EPIC’s Sweet and Savory Bison Bits
Made with all natural bison, uncured bacon, golden
raisins, and chia seeds. . ..........$4.50 2.5oz
Sol Simple Solar Dried Organic Mangoes
No sugar or additives are needed to enjoy these
naturally sweet mangos ................ $7.74 6oz
CLIF Bar Coffee Collection
Nuts, oats, and coffee beans to give you a craveably
delicious boost of energy! .....$1.99 2.4 oz
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Campfire Apple Crisp!
This no-bake apple
crisp is designed to be
an afterthought of a
dessert. Something so simple
it’s hard to think of a reason
not to make it. So on your next
camping trip, treat yourself to
something sweet. The dishes
can wait – you’ve still got
dessert coming! What’s really
nice about this recipe is that it
uses a lot of common camping
ingredients: apples, granola,
cinnamon, brown sugar, and
bourbon. These are things
you might already be picking
up anyways and can be repurposed
to make dessert.
Ingredients
2-3 apples, sliced
1 tablespoon oil or butter
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon ground cloves
2 tablespoons bourbon
1/4 cup brown sugar
1 cup granola
2-3 apples, sliced
1 tablespoon butter
Instructions
In an 8” or 10” cast iron skillet, over medium heat,
saute the sliced apples in a bit of oil or butter until
beginning to soften, about 5 minutes.
Add the spices, bourbon, and sugar, and stir to
combine. Continue cooking until the sauce thickens
and the apples are tender, 5-10 minutes.
Remove from the heat and sprinkle the granola
evenly across the top. Enjoy straight from the skillet!
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Homemade Trail Mix
Ingredients
½ cup raw almonds
½ cup raw pecan halves
¼ cup unsweetened coconut chips
¼ cup pepitas, hulled pumpkin seeds
3 tablespoons maple syrup
¼ teaspoon sea salt
¼ cup chocolate chips▢
¼ cup dried cherries
Instructions
Preheat the oven to 300F.
In a medium bowl, mix the almonds, pecans, coconut
chips, pepitas, maple syrup, and salt. Stir to evenly coat.
Spread the mixture on a lined baking sheet.
Bake for 20 minutes. Remove from the oven and let cool.
Transfer trail mix to a clean bowl, add chocolate chips
and cherries.
Store in an airtight container.
Pie Iron Pizza Pockets!
Pizza Dough
▢2 ¾ cups all-purpose flour
▢1 packet rapid rise yeast
▢2 teaspoons salt
▢1 cup warm water
▢2 tablespoons olive oil
In a mixing bowl, stir together the flour, yeast, and salt.
Add the oil and water. Using a spoon, mix ingredients
until a dough forms. Add additional flour if it seems
too wet, then knead until a ball forms. Cover and let
rise 20 minutes, cozy up by the fire while you wait!
Divide the dough into 8 pieces. Working with two
pieces at a time, stretch and flatten the dough into
roughly 4 ½ x 4 ½ inch squares.
Oil the pie iron and press one square of dough into the
bottom plate. Load up your ingredients: 2 tablespoons
of sauce followed by the ¼ cup cheese, ¼ of the bell
pepper, 1 oz olives, and 4 pepperonis. Top with a
second square of dough. Close & lock the pie iron.
Fillings
▢½ cup pizza sauce
▢1 cup shredded mozzarella
▢1 green bell pepper, diced
▢4 oz can sliced black olives
▢16 slices pepperoni
Instructions
Cook over the fire or on top of your campfire embers
until the crust is golden brown, flipping as needed to
ensure even heat. Exact timing will be variable depending
on your campfire intensity, but generally, this will
only take 2-3 minutes. Check often!
Remove from the heat, then carefully unlock the pie
iron and turn the pizza pocket out.
Repeat with the remaining ingredients. Be mindful that
the iron will be HOT when prepping subsequent pizza
pockets. Wait until the iron has cooled, or take extreme
care when reloading the iron.
Ingredients
▢2 tablespoons olive oil
▢1 yellow onion, sliced
▢1 red bell pepper, sliced
▢1 poblano pepper, sliced
▢1 teaspoon salt
▢1 lb bratwurst
▢Sandwich rolls or buns
Cast Iron Brats
Instructions
Preheat a cast iron skillet over medium heat on your
campfire grate (or camp stove). Add the oil, then the onions,
peppers, and salt. Cook for a few minutes until they
just begin to soften, then add the bratwurst, nestling them
into the vegetables so they come in contact with the skillet.
Turn the brats and stir the vegetables occasionally, until
the brats are cooked through (internal temp of 160°F),
15–20 minutes.
Remove from the heat and divide the brats and veggies
among the sandwich rolls.
Top with mustard and enjoy!
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Banana Pancakes!
When you wake up,
crawl out of your
tent, and find out
that somebody is going to
make pancakes, you know
it’s going to be a good day.
In many ways, pancakes are
a statement of optimism.
They’re like saying, “Today
is so special I’m going to make
cake, for breakfast.” It’s amazing
how a little early morning
positivity can affect the
course of the day. While all
that can be said about most
types of pancakes, these
Banana Bread Pancakes
take things to the next level.
Like a warm loaf of banana
bread coming straight out
of the oven, these pancakes
offer a wave of comfort and
nostalgia with each bite.
Ingredients
3 bananas
▢2 eggs
▢1½ cup whole milk
▢2 cups flour
▢¼ cup brown sugar
▢2 teaspoons cinnamon
▢2 teaspoons baking powder
▢1 teaspoon salt
▢1 cup chopped walnuts▢
1 tbsp butter for the pan
Instructions
Mash bananas in bowl until fairly smooth. Crack
the egg into the mixture and add in the milk. Beat the
banana, egg, and milk together. Add the dry ingredients
to the bowl and mix until well combined.
Heat a nonstick pan or well-seasoned cast iron
skillet on embers. Add a generous dab of butter and
swirl to coat the pan.
Pour ⅓a cup of the pancake batter into the center of
the skillet and scatter some of the chopped walnuts
on top. Using a spatula, flip the pancake and cook
the other side until golden.
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Gather the Perfect Trail Mix!
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365 EVERYDAY VALUE®
Roasted & Salted Mixed Nuts 16 oz
EDWARD & SONS
Organic Shredded Coconut 8 oz
365 WHOLE FOODS MARKET
Semi-Sweet Chocolate Chips 12 oz
FROM THE GROUND UP
Butternut Squash Pretzel Twist, 4.5 oz
MADE IN NATURE
Organic Dried Tart Cherries 3.5 oz
Did you know?
There are 7 principles of “Leave No Trace”,
color and see if you can spot them all!
1. Plan Ahead & Prepare
2. Travel & Camp on Durable Surfaces
3. Dispose of Waste Properly
4. Leave What You Find
5. Minimize Campfire Impacts
6. Respect Wildlife
7. Be Considerate of Other Visitors
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for educational purposes only