Dietitian Rachel Beller shares recipes and tips to spice up your summer travel
Summer travel just got a flavorful and healthy boost!
With a few smart tips -- and a dash of spice -- you can stay on track with your wellness goals while still enjoying every moment on the go.
Rachel Beller, registered dietitian and bestselling author of "SpiceRack," stopped by "Good Morning America" and "GMA3" on Thursday to share easy, practical ways to elevate your travel routine and keep your energy up wherever your journey takes you.
Scroll down for her expert tips and delicious recipes.
1. Packable Morning Boost Bowl
Easy, budget-friendly travel breakfast.
"How we start our day has a huge impact on how we feel and I have something that is both nourishing and budget-friendly that you can easily travel with… Morning boost Power Pack -- helps to deliver protein, fiber, and lots of antioxidants -- no kitchen required! Throw a few packets in your suitcase," Beller said.
How-to:
- Pack individual dry servings before your trip.
- At your destination, just add milk or yogurt.
- Top with either dry or fresh seasonal local fruit.
Ingredients & nutritional highlights of the packable combo:
Sprouted Oats: Rich in beta-glucans to nourish your gut microbiome, support your digestion, and immune health
Ground Flax Seeds: Packed with fiber and omega-3s; supports regularity and helps maintain blood sugar balance
Morning Boost Spice Blend: Features Ceylon cinnamon, allspice, ginger, nutmeg, and clove -- a naturally sweet combo that is rich in antioxidants and anti-inflammatory properties
Walnuts: Crunchy and satisfying; provide plant-based omega-3 fats and protein to help keep you full
Hemp Hearts or Pumpkin Seed Protein Powder: A simple protein source rich in iron and magnesium to support energy
Demo Visual: Stainless steel or travel jar filled with dry ingredients, small container of milk/yogurt, fresh or dried fruit. Include eco-friendly pouches.
Recipe (Single-Serve):
½ cup sprouted oats
1 tbsp ground flax
½ tsp Morning Boost spice blend
1 tbsp hemp hearts or pumpkin seed protein powder
2 tbsp crushed walnuts
Destination add-ins: Milk or yogurt, fresh fruit like berries or peaches or dried fruit. Perhaps a drizzle of honey or date syrup (optional?)
2. Hydrate with Intention: Mint & Ginger Infused Water
Refreshing morning ritual before coffee or after a workout.
"What we drink while we travel can also get upgraded to support digestion and hydration," Beller said. "It’s very easy to grab some fresh mint leaves and ginger at the produce section at a grocery store. Most hotels offer a tea kettle."
Ingredient highlights:
Mint: Naturally soothing for the digestive system; may help relax digestive muscles and reduce bloat. The aroma can be nice and calming.
Ginger: Contains gingerol, known for its anti-inflammatory and digestive-supportive properties, as well as its ability to help ease muscle soreness after a workout.
Recipe:
1 cup hot water
1 handful fresh mint leaves (or 1 tsp dried or a mint tea bag)
1 slice fresh ginger root (or a ginger tea bag or dried ginger pieces)
Steep 3–4 minutes. Enjoy hot, warm, or chilled after your morning workout at your hotel.
Optional: If option for dry–pack a tiny tea infuser to steep dried herbs easily wherever you are.
3. Smart, Packable Snacks
"How we snack while we travel is important," Beller said. "We often find ourselves scrambling for something quick, which usually leads to highly processed options filled with unnecessary additives and added sugars -- things that can throw off our energy balance and health goals."
She continued, "My patients always tell me how much they love having simple snack solutions on hand. It makes them feel empowered knowing they're supporting their energy, digestion, and immune system."
Power Snack Line-up
1. Berry Crunch Kamut Mix (light, easy to carry)
- Puffed Kamut: A fun, crunchy puffed whole grain that's fun to eat (think popcorn)
- Freeze-Dried Strawberries: Packed with antioxidants and vitamin C
- Slivered Almonds: contains healthy fats, protein, and vitamin E
- Cacao Nibs: a hint of chocolatey crunch (optional)
2. Golden Carrot Coins with spiced Hummus (my favorite flight snack)
- Carrot Coins: Rich in beta-carotene and fiber; filling and satisfying
- Mini Hummus Container: Great source of plant protein, fiber, and healthy fats
- Sumac: A tangy, citrusy spice that may aid digestion by promoting the release of digestive enzymes; perfect for summer flavor and gut support
3. Tropical Power Crunch (crunchy and chewy- great for a hike, beach, etc)
- Roasted Dried Chickpeas (store bought or roasted at home with a touch of spice): High in plant-based protein and fiber; supports fullness and blood sugar stability
- Dried Mango or Pineapple (no added sugar): Offers fiber, vitamin C, and natural sweetness
- Cinnamon: Adds a touch of sweetness and antioxidants and may help support blood sugar balance
4. "Keep Me Regular" Power Bites (stuff the dried plums with 2-3 nuts -- a travel essential that not only tastes sweet and delicious -- it helps keep things moving!)
- Dried Plums: High in both soluble and insoluble to help regulate digestion, which is especially useful during travel. Plums are rich in vitamin C and polyphenols -- compounds with antioxidant properties that support our immune function.
- Baru Nuts or Hazelnuts: Rich in healthy fats, protein, and fiber for sustained energy
- Cinnamon: Adds a touch of sweetness and antioxidants and may help support blood sugar balance
Packaging tips: Use light steel or eco-friendly bags or small glass containers that are very portable.
'GMA' kitchen picks
By clicking on these shopping links, visitors will leave ABCNews.com and Goodmorningamerica.com, and these e-commerce sites are operated under different terms and privacy policies. ABC will receive a commission for purchases made through these links. SOME PRICES ARE DYNAMIC AND MAY CHANGE FROM THE DATE OF PUBLICATION. Have questions about ordering or a purchase? Click here.
SpiceRack: A Spicy Action Plan with Recipes to Reduce Breast Cancer Risk & Manage Your Weight
- $29.99
- Amazon
