Hi love!

Wyatt Nash, our resident Dirty Dude, is back with a very special WFPB travel survival guide for you. If you travel often you are going to want to MAKE out with this guide. Wyatt travels a fuckofalot for work and he compiled all of his plant based MacGyver moves for you in one guide. He has you covered from the beginning of your trip to the end, and everything in between.

Wyatt, thank you for sharing this and inspiring other Dirties to be as badass as you!

WFPB Travel Survival Guide by Wyatt Nash

I’ve traveled a lot for work and pleasure over the years, averaging about one week per month away from home. It was always an excuse to eat and drink whatever I wanted. Predictably, I gained a lot of weight and lost a lot of self-confidence during the process. All that changed at the beginning of 2018 when I did Molly’s Plant Based Reset and decided that I deserve to eat healthy food, even when I’m on the road and in the air.

Staying in a hotel with a kitchenette is ideal when traveling. It isn’t the same as cooking at home, but it does allow for basic cooking. Staying in a hotel with no microwave or refrigerator is the other end of the spectrum where you’re limited to eating fruit and cooling a bottle of Kombucha in an ice bucket. Driving to your destination allows you to bring a cooler and a variety of cooking utensils that would be impractical on a plane. This guide assumes domestic air travel and a room with a microwave and a small refrigerator.

TIP: If you’re going to Hawaii to visit Molly and Luanne (ha!), check with the USDA concerning restrictions for transporting fruits and vegetables into and out of Hawaii.

Molly’s Travel Tips

I wouldn’t be writing this if I hadn’t discovered Molly and signed up for the CFDG meal plans. Instead I’d be dreaming about eating at In-N-Out Burger during my next trip to San Diego. She’s done some great blogs about how she eats while traveling that you should definitely check out. Here’s the link to her plant based travel posts.

Before You Leave for Your Trip

Figuring out ahead of time what you’re going to eat on the plane and at your destination is important. Without a solid plan, it’s too easy to default to whatever is convenient, and convenient is not synonymous with healthy. While larger airports may have healthy options, the smaller ones like Norfolk, VA, are very limited. Having a plan and taking action is key.

Let’s start with my typical carry-on and checked bag foods.

Carry-On Food

TIP: I don’t recommend taking bananas or avocados because they get pretty banged up and make a serious mess if they split open.

Checked Bag Food

TIP: When packing something that could possibly leak, put it in a Ziploc bag. It may save your clothes, and the bag will come in handy at your destination.

TIP: If your hotel offers a free breakfast, ask if they have plain oatmeal so you don’t have to pack your own.

TIP: Don’t pack soup and oatmeal if you know you can find them at your destination because they take up a lot of space.

Checked Bag Utensils and Cooking Equipment

Pampered Chef Rice Cooker

I’ve never used any other rice cooker. If you have one that will work in a microwave and is small enough to pack, just use that one! There are probably some electric models out there that will also work.

I chose this rice cooker as my primary means of cooking food in a microwave for a couple of reasons. It’s big enough to cook enough food for dinner and have leftovers for lunch the next day, but small enough to fit in a suitcase. It’s also nearly indestructible. The lid locks into place, it has liquid measuring marks on the inside, it’s vented in such a way that it won’t boil over, and it can be used as a strainer if you remove the plastic insert on the inside of the lid.

Small cutting board

Paring knife

John Wayne can opener

Vegetable peeler

Camping utensils set

Small plastic plate and bowl

Gallon and quart size Ziploc bags

Microwave safe Ziploc storage containers

Bullet blender

TIP: Pack a bottle brush to clean your bullet blender and smoothie jar.



Other Heat Sources

Although I said this guide assumes a room with a microwave, the following ideas are too good not to mention.

Hotplate and skillet if you’re driving to your destination.

Coffee maker or Keurig in your room (see note below).

Wide mouth metal water bottle (e.g. Yeti or Hydro Flask) and an immersion heater.

NOTE: A coffee maker or Keurig isn’t going to boil water, so “cooking” ramen or soba noodles is going to take a long time, but I’ve done it in the past in a pinch.

At the Airport

Getting through security doesn’t have to be a stressful event. I see more and more people in the airport and on the plane eating food they brought with them. The Transportation Safety Administration (TSA) has very clear guidelines about what foods you can bring with you on the plane.

TIP: Make your carry on food look like food, not ingredients. For example, you have a much better chance of getting an eggless egg salad sandwich through security than a container of eggless egg salad.

I typically don’t bring liquids through security. If you decide to bring salad dressing or hummus in your carry on (it counts as a paste), make sure you adhere to the 3-1-1 rule.

TIP: Take an empty water bottle with you and fill it when you get through security. If you want lemon water, put a cut lemon in the bottle and juice it later.

In spite of your best planning, you may find yourself out of the food you brought because of flight delays. Most major airports have healthy options, some of which are listed below.

Airport Restaurants

A Vegan Traveler’s Guide to the Busiest U.S. Airports

Starbucks (herbal tea, oatmeal, Hippeas, and fruit)

Chipotle (tofu, beans or sofritas bowl)

Airport Snacks

Fruit

Nuts

Bare fruit chips

Seaweed snacks (contain oil but work in a pinch)

TIP: Gather fruit and healthy snacks. I’m always on the lookout for fruit and healthy snacks at the airport, and I buy them if I have room in my bag. You never know when you’re going to be wandering the terminal in the middle of the night when all the restaurants and shops are closed.

On the Plane

There are so many benefits to eating your own food on the plane. It’s healthy, it’s much less expensive, and you may get to share your health story with someone sitting near you as they’re eyeing your food because it looks so much better than what they have!

TIP: Ignore the drink and food carts unless you need water. Especially ignore the Biscoff cookies on Delta flights.

At Your Destination

I check into my room, unpack, and take a shower before I head to the store. This gives me a few minutes to unwind before I shop for my healthy food. If I arrive late and need to shop for groceries before the store closes, then I go directly to the store.

Grocery List Essentials

Salad mix

Spinach

Vegetables (for hummus)

Fruit

Sprouted bread (e.g. Dave’s Killer Bread or Ezekiel)

Canned chickpeas (for salad)

Avocado

Nuts

Recipe ingredients

One of my grocery hauls:

I Feel Amazing!

Taking and making food while traveling is obviously more work than going out to eat, but it’s totally worth it. I love arriving home after a trip and NOT feeling like a hot mess because I spent a week eating food that I knew wasn’t good for me.

I also like the challenge of making creative meals in hotel rooms, using unconventional cooking techniques. I may have watched too much MacGyver as a kid. This guide was inspired by a trip to Sprouts in San Diego. I really wanted to make Chana Masala, but I had no way to open the two cans of chickpeas I was carrying around, and I didn’t want to buy eight spices that I already had at home. That’s when I realized that a John Wayne can opener and a pre-made spice packet would solve the problem. And so it began!

Recipes

After you’ve reached your destination and you’re done shopping, it’s time to make some food!

You’re going to be buying a lot of canned ingredients and won’t have access to measuring cups and spoons, so measuring requires some creativity. When one of my recipes below calls for a small can of something it means approximately 15 ounces and a large can means approximately 30 ounces.

Below are some of my go-to recipes that I’ve come up with over my travels. Trust me, if I can do this, anyone can!

NOTE: Unless otherwise noted, all recipes using a rice cooker assume the rice cooker lid (with plastic insert) is snapped in place during cooking.

Penne

5 from 36 votes Print Penne Ingredients 4 cups water

8 ounces 100% whole wheat penne pasta Instructions Add water and pasta to rice cooker and cook for 5 minutes. Stir once and then continue to stir occasionally, cooking for a total of 15 minutes. Remove plastic insert from lid. Snap lid closed and drain pasta through vent holes. Add some warmed up vegan marinara sauce and mix together.

Potatoes

5 from 36 votes Print Potatoes Ingredients Water

2 large or 3 to 4 small russet potatoes (leave whole) Instructions Add enough water to the rice cooker to barely cover the bottom of the cooker. Add the potatoes and cook for 8 to 10 minutes. Serve potatoes with salsa, chopped up veggies, chili, or whatever other topping you come up with.

Chili

5 from 36 votes Print Chili Ingredients Pre-made Spice Packet (bring this with you in your checked bag in a Ziploc bag) 1 tablespoon regular paprika

1 teaspoon smoked paprika

1 teaspoon dried oregano

1 teaspoon cumin powder

1/2 teaspoon cayenne powder (leave out if you don't like spicy)

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/2 teaspoon salt Other Ingredients (from grocery store when you get to your destination) 1 white onion, diced

1 red pepper, diced

1 small can petite diced tomatoes (don't drain)

1 small can water

1 small can red kidney beans (drained and rinsed)

1 small can black beans (drained and rinsed)

1 large can crushed tomatoes Instructions Add the pre-made spice mix, white onion, red pepper, diced tomatoes, and water to the rice cooker and cook for 10 minutes. Add the red kidney beans, black beans, and crushed tomatoes to the rice cooker and cook for an additional 10 minutes. Recipe Notes Use the empty diced tomato can to measure the water.

Chana Masala

5 from 36 votes Print Chana Masala Ingredients Pre-made Spice Packet (bring this with you in your checked bag in a Ziploc bag) 1 teaspoon cumin seeds (toasted)

1 teaspoon ginger powder

1 teaspoon garlic powder

1 teaspoon turmeric powder

1 teaspoon garam masala

1/2 teaspoon cayenne powder (leave out if you don’t like spicy)

1/2 teaspoon coriander powder

1/2 teaspoon salt Other Ingredients (from grocery store when you get to your destination) 1/2 small red onion, diced

1 small can petite diced tomatoes (don't drain)

2 small cans chickpeas (drained and rinsed) Instructions Add pre-made spice mix, red onion, and diced tomatoes to rice cooker and cook for 5 minutes. Add chickpeas and cook for an additional 5 minutes.

Soba Noodles with Spicy Peanut Sauce

5 from 36 votes Print Soba Noodles with Spicy Peanut Sauce Ingredients Pre-made Peanut Sauce (bring this with you in your checked bag) 1/2 cup natural peanut butter (no salt or sugar)

2 tablespoons brown rice vinegar

2 tablespoons Sriracha

2 tablespoons 100% maple syrup

2 tablespoons low sodium soy sauce

4 tablespoons water Other Ingredients (when you get to your destination) 2 cups water

3 ounces (1 individual package) buckwheat soba noodles (broken in half so they fit in the bottom of the rice cooker)

1 green onion, thinly sliced Instructions Pre-made Peanut Sauce Before you leave for your trip, combine peanut butter, rice vinegar, Sriracha, maple syrup, soy sauce, and water in a small mixing bowl. Whisk until smooth and transfer to a leak-proof jar or bottle. This Sauce will make enough for 4 or 5 portions of Noodles. Full Meal Add water and noodles to rice cooker and cook for 7 minutes. Remove plastic insert from lid. Snap lid closed and drain noodles through vent holes. Mix noodles with enough Peanut Sauce to fully coat.

Garnish with green onion. Recipe Notes TIP: Eat with chopsticks because it’s more fun that way.

Red Potatoes and Sauerkraut

5 from 36 votes Print Red Potatoes and Sauerkraut Ingredients 8 small red potatoes

1 small can sauerkraut (don't drain) Instructions Cut potatoes in half and place in bottom of rice cooker. Layer sauerkraut on top of potatoes. Cook for 15 minutes. If potatoes aren’t soft, cook for an additional 5 minutes. Transfer to a plate or bowl and mash together with a fork, or leave just like this and dive in!

Mushroom Stroganoff

5 from 36 votes Print Mushroom Stroganoff Ingredients Pre-made Ingredient Packet (bring this with you in your checked bag) 1/3 cup cashew butter

2 tablespoons nutritional yeast

1/2 teaspoon salt

1/4 teaspoon black pepper Other Ingredients (when you get to your destination) 1 small yellow onion, cut in half and thinly sliced

8 ounces mushrooms, sliced

12 ounces 100% whole wheat rotini

4 cups water or low sodium, oil free vegetable stock

1 lemon, juiced Instructions Pre-made Ingredient Packet Before you leave for your trip, combine cashew butter, nutritional yeast, salt and pepper in a small mixing bowl. Stir until smooth and transfer to a leak-proof jar or bottle. Full Meal Add onion to rice cooker and cook for 3 minutes. Add mushrooms, pasta, and water (or stock) to rice cooker and cook for 5 minutes.

Stir once and continue to stir occasionally, cooking for a total of 20 minutes. Add pre-made Ingredient Packet and lemon juice and stir well. Sauce will thicken while stirring. Recipe Notes TIP: Try to keep the pasta under the liquid while cooking so it doesn’t dry out. Add more water if needed.

Thai Green Curry

5 from 36 votes Print Thai Green Curry Ingredients Pre-made Ingredient Packet (bring this with you in your checked bag) 2 tablespoons green curry paste

1 teaspoon soy sauce

1/2 teaspoon coconut sugar Other Ingredients (when you get to your destination) 1 small can coconut milk

1 small can water

1/2 small can mushrooms, quartered

1/2 small can broccoli florets

1 jalapeno, sliced (remove seeds if you don’t like spicy)

4 ounces vermicelli rice noodles (broken up so they fit in the rice cooker)

juice from half of a lime

3 green onions, thinly sliced

Basil leaves, chopped Instructions Pre-made Ingredient Packet Before you leave for your trip, combine green curry paste, soy sauce and coconut sugar in a small mixing bowl. Stir until smooth and transfer to a leak-proof jar or bottle. Full Meal Add pre-made Ingredient Packet, coconut milk, and water to rice cooker and stir. Add mushrooms, broccoli, jalapeno, and rice noodles and cook for 5 minutes. Stir and repeat one more time for a total of 10 minutes.

Add lime juice and green onions and stir. Garnish with basil leaves.

Recipe Notes NOTE: Use the empty coconut milk can to measure the water, mushrooms, and broccoli.

Wyatt, thank you so much for sharing your plant based MacGyver hacks with us! I look forward to updates from Dirties gourmet-ing it out in hotels everywhere!

Special shout out to Dirties, Lynn Carangelo, Dorothy Hawkes Cavers, Cyndi Haas, and Debbie Lichtenfels who contributed, and to all the Dirties who reviewed and helped Wyatt with this guide.

Wishing you a happy week. May it be filled with eating plants wherever your travels take you.

Xo

Molly