How To: Make Your Own (Nutritious) Gorp

Little things to make your summer hikes kick even more butt.

By Sam Holder June 4, 2009 Published in the June 2009 issue of Portland Monthly

SUMMITING COOPER SPUR requires a serious lactic acid after-burn—which means you’ll need a calorie-dense snack to keep you going (and going and going …). We tapped Marta Vaughn, a dietician from Legacy Emanuel Hospital with a penchant for biking and hiking, to help us come up with this can’t-miss trail treat made with ingredients from local companies.

  • 3 cups Bob’s Red Mill five-grain rolled cereal

Because the complex carbohydrates in oats and grains take longer to digest, they’ll give you sustained energy.

  • 1 cup Oregon dried roasted hazelnuts

You’ll get your biggest caloric boost from nuts, which are full of fat. Fortunately, hazelnuts are filled with the kind that won’t clog your arteries.

  • ½ cup apple juice sweetened dried cranberries from New Seasons
  • ½ cup Dried and Gone to Heaven blueberries

The carbohydrates in berries supply a quick pick-me-up, but the fiber in these fruits will keep you from crashing (unlike, say, a Snickers bar).

  • ½ cup Melissa’s dried banana chips

The potassium in bananas helps stave off cramps.

  • ¼ cup Moonstruck Dark Chocolate 

It wouldn’t be gorp without chocolate, right? The candy gives your body a small energy burst, but your blood sugar will plummet as fast as it spikes, so be sure to eat the sweet stuff in moderation.

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