🌳 Nature Nurtures: Hiking-friendly CKD Recipes & Outdoor Fitness Tips!

Embrace Summer Celebrations with Delicious, Kidney-Safe Delights!

Author

Coach Ginny Marksl RDN
July 19, 2024

In partnership with

Hello there! 

Summer takes us outdoors for fitness, fun, and exploration. This edition brings you hiking-friendly, kidney-friendly recipes and wellness practices. We'll guide you through the trails with nourishing meals, health tips, and features to accompany you on your hikes. Let's embrace nature's healing power!

30 Minutes Easy Kidney-Friendly Recipe

I made it a point to start with the most requested feature which is to serve you with quick, easy, and kidney-friendly recipes. Each recipe counts the SPPP: sodium, potassium, phosphorus and protein for easier review. Enjoy!

Breakfast: Protein-Packed Energy Bars

Why It's Kidney Friendly

Nuts provide healthy fats and protein, and oats offer fiber, making these energy bars a great start for a day of hiking.

Ingredients

  • 2 cups of old-fashioned rolled oats

  • 1 cup of mixed nuts, chopped

  • 1/2 cup of honey or maple syrup

  • 1/2 cup of peanut butter

Directions

  1. Mix all ingredients in a bowl until combined.

  2. Press the mixture into a lined baking dish and chill until set.

  3. Cut into bars and store in an airtight container for easy transport.

Nutritional Info (per serving)

Sodium

Protein

Potassium

Phosphorus

75 mg

8 g

150 mg

100 mg

Lunch: Tuna & Veggie Wrap

Why It's Kidney Friendly

Tuna provides lean protein, and veggies add freshness, making this a satisfying and portable hiking lunch.

Ingredients

  • 1 whole wheat tortilla

  • 1 can of low-sodium tuna, drained

  • 1/4 cup of chopped bell peppers and cucumbers

  • 1 tablespoon of low-sodium mayo or greek yogurt

Directions

  1. Spread mayo or greek yogurt on the tortilla.

  2. Add tuna and veggies.

  3. Roll up the tortilla, cut in half, and store in a reusable container or sandwich bag for easy transport.

Nutritional Info (per serving)

Sodium

Protein

Potassium

Phosphorus

250 mg

20 g

300 mg

200 mg

Dinner: Quinoa Salad with Grilled Veggies

Why It's Kidney Friendly

Quinoa provides plant-based protein and fiber, and grilled veggies add a smoky depth of flavor, making this a balanced and portable hiking dinner.

Ingredients

  • 1 cup of cooked quinoa

  • 1 cup of grilled veggies of choice (bell peppers, zucchini, etc.)

  • 2 tablespoons of oil and vinegar dressing

Directions

  1. Mix all ingredients in a container with a secure lid.

  2. Keep chilled until ready to eat.

Nutritional Info (per serving)

Sodium

Protein

Potassium

Phosphorus

150 mg

15 g

350 mg

200 mg

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