edible notables


Delightfully healthy treats for traveling.


00 Mena Evoke Headshotth

Whether you plan a road trip or a flight this fall and winter, your journey can be a wonderful adventure if you’re prepared. I’d like to share with you some of my favorite foods to pack for traveling, so that you don’t get stuck spending $10 on an airport bagel or grabbing candy or chips at the nearest gas station.

When packing a bag for yourself and your family, think about hitting a few key macros: protein, carbs, and healthy fats. You also want nonperishable, easy-to-carry foods.

Take your favorite water bottle to refill regularly (once you have gone through the security checkpoint). For children who are not fans of plain water, add some flavor drops made of natural stevia, so everyone is sure to stay hydrated.

Here is my list of go-to travel favorites:

- All-natural ham or turkey slices with low-fat cheese, rolled together for a bite-sized, handheld snack

- Raw veggies with individual hummus containers

- Mini, individual peanut butter packs to smear on apples, bananas, or other fruits and veggies

- Protein bars (avoid any with more than six grams of sugar)

- Berries, grapes, or oranges

- String cheese and whole-grain crackers

- Dark chocolate trail mix clusters (recipe below)

Mena Spodobalski owns and is an advanced fitness trainer at Evoke Fitness in Reno. She also is a state champion and nationally qualified fitness competitor. For details, visit Evokefit.com.


Dark Chocolate Trail Mix Clusters

(courtesy of Mena Spodobalski, owner and fitness trainer, Evoke Fitness in Reno. Makes about 8 clusters)

This snack is easy to make and great to have on hand for a pre-workout snack or after-school treat, too!

¼ cup Whole Foods Market’s Antioxidant Secret Trail Mix (or your own preferred type of trail mix)

3 tablespoons organic dark-chocolate chips

In microwave-safe bowl, melt chocolate chips in microwave. Make sure not to overheat or they will burn. Microwave 20 seconds and stir. If they have not completely melted after stirring, microwave an additional 10 to 15 seconds. On piece of wax paper, make chocolate circles with spoon, about the size of a quarter (about 8). Place trail mix on top of chocolate drops and lightly press down into chocolate. Let chocolate set, around 40 to 60 minutes, or refrigerate for faster results. Now try to eat just one!

Nutritional content (per cluster)

39 calories • 1.5 grams fat • 6 grams carbohydrates • 0.05 grams fiber • 2.5 grams sugar • 0.08 grams protein

From left, Jan Solberg, Brenda Horton, Susan Hamarlund, and Sue Higgins of the Ladies Auxiliary of the Fleet Reserve Association serve muffins to veterans at Carson City’s Veterans Memorial Hall




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