By Katy Wilkens, MS, RD

I recently took an 8-day, 65-mile kayak trip around Orcas Island. Our meals were wonderful, and the ocean was the closest my food got to salt.

It amazes me how high in salt most backpacking and “instant” meals are. Some of the “just-add-water” pouch meals have more salt in them than two hikers should have in one day, much less in one meal.

Cutting the salt out of your food when you are camping is easy, and it’s easy on your blood pressure, kidneys and heart too. Pack your own food for less salt, less money and more flavor than freeze-dried, canned or dehydrated foods.

People are always surprised at the food I take camping. Many foods keep better than you think. Cheddar cheese will keep a week on the trail, zucchini have stayed fine in my kayak for two weeks, and I am a fan of the new, little sweet peppers, which hardly weigh anything and will last a week.

A box of standard macaroni and cheese contains enough salt for you for two days. The homemade version below is tastier, healthier and takes the same amount of time to cook. The spicy noodles and couscous recipes don’t take much fuel, always a concern when you are carrying your supplies. Rinsing canned shrimp or chicken will remove more than 80 percent of the salt, a trick you can use at home as well.

Always try new recipes at home before taking them into the wild to be sure you have everything you need.

San Juan spicy noodles

• 1 half or full jalapeno pepper, chopped finely
• 1 small zucchini, chopped finely
• 1 small red sweet pepper, chopped finely
• 1 carrot, grated or chopped finely
• 1 tablespoon olive oil
• 1 can shrimp or chicken, rinsed
• 2 tablespoons orange peel, grated
• 1 package angel hair pasta

Over backpacking stove, stir fry veggies in oil until tender. When done, add rinsed chicken or shrimp and orange peel. Set aside. Boil water for noodles, drop noodles in, boil only about 45 seconds. Drain water and pour veggie mixture over noodles. Serves 4.

Nutritional information (per serving):
Calories: 354; Carbohydrates: 46 grams; Protein: 23 grams; Sodium: 99 milligrams

Sucia seashells and cheese

• 2 tablespoons butter
• 2 tablespoons flour
• 1 cup water
• ½ cup powdered milk
• 1 teaspoon dried mustard
• ½ teaspoon cayenne pepper
• 3 cups small seashell macaroni
• 1 cup cheddar cheese, grated

Melt butter in saucepan. Add flour and stir until light brown. Slowly add 1 cup water mixed with powdered milk and seasonings. Stir until thickened. Set aside. Over backpacking stove, boil water, then add pasta. When pasta is done, drain water, stir in sauce and grated cheese. Serves 6.

Nutritional information (per serving):
Calories: 334; Carbohydrates: 47 grams; Protein: 14 grams; Sodium: 150 milligrams

Point Doughty couscous

• 3 cups boiling water
• 2 cups couscous
• 5-7 saffron threads or powdered saffron
• 1 tablespoon oil
• 1 small zucchini squash, diced
• 1 small red pepper, diced
• 1 stick celery, chopped
• 4 tablespoons cashews or peanuts
• 1 teaspoon dried onion flakes
• 1 tablespoon curry powder
• 4 tablespoons raisins

On a backpacking stove, boil water, add couscous and saffron, then remove from heat, cover and set aside for 5 minutes. Meanwhile, sauté veggies, nuts, onion flakes and curry powder in oil. Fluff couscous with fork, stir in veggies and raisins, and serve. Serves 8.

Nutritional information (per serving):
Calories: 232; Carbohydrates: 41 grams; Protein: 7 grams; Sodium: 16 milligrams

The recipes in this column are meant for people who want to keep their kidneys healthy and blood pressure down by following a low-sodium diet. In most cases, except for dialysis patients, a diet high in potassium is thought to help lower high blood pressure. These recipes are not intended for people on dialysis without the supervision of a registered dietitian.

[Katy G. Wilkens is a registered dietitian and department head at Northwest Kidney Centers. She has a Master of Science degree in nutritional sciences from the University of Washington. See more of her recipes at www.nwkidney.org.]

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