by The Goat | Mar 26, 2020 | Backpacking, Grand Canyon, Hiking, National Parks, Rim-to-Rim Grand Canyon
What are the Best Backpacking Trips in Grand Canyon?
Grand Canyon National Park can be a nearly overwhelming place. What do I do? Where should I go? Even for seasoned backpackers, the choices can be endless and exhausting. The Goat has compiled a list especially for you, outlining backpacking trips in Grand Canyon for all skill and experience levels. Enjoy!
5. The Hermit Loop
Time: 3 days, 2 nights
Distance: 18 miles
Difficulty: Undergraduate+ (Check out our difficulty ratings)
The Hermit Loop is a truly classic Grand Canyon backpacking trip that can be easily accomplished over a long weekend. It is a great hike for those who are looking to take their first backpacking foray into the big ditch, and truly hits all the highlights. Sweeping vistas, interesting side trips, and excellent canyon history await on a trail forged originally by the “hermit of the Grand Canyon”, Mr. Louis Boucher. The route was later improved by the Santa Fe Railroad Line in an attempt to bring mining, then tourism, into the area.
4. Tuckup Canyon via the Stairway to Heaven
Time: 7 days, 6 nights
Distance: 45 miles
Difficulty: PhD+ (check our difficulty ratings)
Get your defibrillator, this one is not for the faint of heart. Located in one of the most remote parts of Grand Canyon, this long, challenging loop is meant for experienced cannoneers only. This route takes ambitious hikers down Tuckup Canyon, past Shaman’s Gallery (recognized as one of the most spectacular rock art etchings in the American Southwest), through a traverse along the mighty Colorado River, and then up Stairway Canyon. Along the way, there are exciting climbing, route-finding, and scrambling challenges, and . Strap in!
3. Thunder River to Deer Creek
Time: 4 days, 3 nights
Distance: 28 miles
Difficulty: Graduate+ (check our difficulty ratings)
The Thunder River to Deer Creek Loop is perhaps the North Rim’s most fabulous backpacking trip. Multiple water sources, outstanding scenery, and a truly thunderous river. Geologically speaking, Thunder River is one of the most unique features in Grand Canyon. It begins as an underground river (aquifer) up on the Kaibab Plateau. It flows along various fault lines and crustal weaknesses until it breaks loose at the contact of the permeable Esplanade Group (mostly shales) and the impermeable Redwall Limestone, quite literally thundering onto the rocks below.
2. Rim-to-Rim via Phantom Ranch
Time: 3 days, 2 nights
Distance: 19 miles
Difficulty: Graduate (check our difficulty ratings)
This is the true Grand Canyon classic backpacking trip. Starting at the North Rim, your descent begins on the North Kaibab Trail as it winds it way down to the Colorado River. Along the way hikers are treated to unspoiled views, soaring eagles, and a well-developed trail. Thru-hikers may camp at Bright Angel Campground, or stay in the lodge at the famed Phantom Ranch. From here hikers may choose to ascend either the South Kaibab Trail (shorter, steeper) or the Bright Angel Trail (more miles) and stay the second night on the Esplanade. After cresting on the South Rim, be sure to gaze upon your North Rim starting point. This is one of the most popular trips in Grand Canyon, so be sure to make your reservations early!
1. The Escalante Route
Time: 5 days, 4 nights
Distance: 35 miles
Difficulty: PhD (check our difficulty ratings)
Carved by early Puebloan explorers of Grand Canyon, this long traverse of Grand Canyon from the Tanner Trail to Horseshoe Mesa and Grandview is perhaps one of the finest backpacking trips on the planet. There is a little bit of everything Grand Canyon here, as hikers will encounter outrageous views of the Great Unconformity, sandy beaches, a class 3 scramble over the famous Papago Wall, and a spectacular slot canyon carved from billion-year-old Shinumo Quartzite. This route confronts with hikers with the unimaginable scale of Grand Canyon, as it will seem as though you are climbing mountains in a canyon. Grand!
Going Guided
Hiking and exploring The Wave, or any of our public lands, is a special experience. Although it is possible to see these places yourself, hiring a guiding outfitter is a great idea. For instance, guiding services provide logistical support, and plan everything for your best possible trip. They provide a great safety net on the trail, and are trained in backcountry medicine. Above all, they provide a depth of knowledge of the region that turns a walk into a true adventure.
Canyons and Chefs provides all of the support you need, and pairs that with professional chefs and expert geologist/guides. Our meals use fresh ingredients and are inspired by local farms, culture, and cuisine. We utilize a mobile professional kitchen as a backbone for cooking over the fire. Furthermore, we provide top-of-the-line gear and passion for the places we explore. In conclusion, you can these wild places, but going with a guide can create an even more memorable experience. Don’t be shy, and call us!
Read our blog!
For adventure Chef-Driven Outdoor Experiences, see our epic tours in Grand Canyon, Utah, and Arizona!
Follow us on Facebook and Instagram
Explore Further, Be Wild, Eat Like Kings —
Canyons and Chefs
by The Goat | Mar 23, 2020 | Geology, The Wave, Vermillion Cliffs
How was The Wave Formed?
Hiking on the Colorado Plateau is a constant game of “how did this get here?” and “why does this look this way?”. Everywhere a hiker looks, they are confronted with wild rock formations, howling desert wilderness, and geology on a nearly incomprehensible scale. The mere presence of this place has led countless professional geologists and outdoor enthusiasts alike to spend lifetimes exploring the fabulous scenery and enormous scale. From Grand Canyon to The Arches, from Antelope Canyon to The Subway in Zion, the Colorado Plateau contains some of the most fantastic and intense scenery in the world.
The Wave, in all of its glory
The Wave, however, is perhaps the single most-famous stand-alone feature in this wild landscape. Of course, the most often-asked question about The Wave (besides maybe how do I get a permit) is how was The Wave formed? The short answer: geology. The long answer, and the much more interesting one, begins nearly 200 million years ago. Let’s go time traveling!
The Jurassic: Wind-blown Sand Seas
The time is 180 million years ago. The place is at the southwestern margin of the supercontinent Pangea. All of Earth’s tectonic plates have assembled themselves into one, massive block of puzzle pieces. Dinosaurs roamed the landscape, but if you were standing here at the time, you would see very few living things. Here, you scramble to the top of 100 foot-high mountain of sand and gaze out over an unforgiving, desolate, and stark landscape. This is the birthplace of The Wave.
The landscape before you is thought to be the largest sand-dune desert in the history of the Earth, stretching hundreds of miles in each direction, from the ancient Pacific ocean in the west to modern-day New Mexico in the east; from modern-day Mexico in the south to what is now Wyoming in the north. Outside of the occasional desert oasis, this is a lifeless, hostile place. Trade winds blow massive amounts of sediment from the eroding Ancentral Rocky Mountains and the rising Appalachian Mountains southwest towards the ocean, forming monstrous sand dunes that migrate across the landscape like a giant game of Pac-Man, with dunes piling onto and devouring each other in the relentless winds.
As you stand upon this giant dune and wonder what is to become, you step into your time machine. Closing the door and making sure the windows are squeaky clean for maximum viewing, you begin your journey over the next 180 million years. Buckle up!
Burial, Cementing, and Uplift
Through your windows, you witness the close of the Jurassic, and the beginning of the Cretaceous. The climate cools and becomes wetter, ushering in a gradual but stark change in the environment. The Cretaceous Interior Seaway encroaches upon the land as the tectonic plates continue to shift, slowly breaking apart as Pangea slowly morphs into the modern map. The former sand dune upon which you stood sinks into the landscape and is buried by a warm sea bordered by humid swamps and yet more dunes.
Panorama of scenes in the Vermillion Cliffs
To the west, the Pacific Tectonic plate pushes its neighbor, the Farallon Plate, under the North American Plate at a very low angle, giving rise to the Laramide Orogeny and modern-day Rocky Mountains. This uplift carries away the seas, and sets the stage for the modern landscape to emerge. In the distance, you see an intensely bright light in the sky, followed by an impact that is felt around the globe. An asteroid has pounded the Earth in what is now the Gulf of Mexico, ending the reign of the dinosaurs and the Cretaceous.
Oh, there is just one more thing….
The canvas upon which the landscape seen in photographs today is set for the artist of geologic time; erosion. However, before the final masterpiece is created there is one more incredibly important thing that must occur: the unique uplift of what will become the Colorado Plateau. As the Farallon Plate sinks into the mantle, it behaves in a peculiar manner. Typically, tectonic plates behave in a ductile manner as they are heated, flexing in a pliable way as they are resorbed into the mantle.
However, the Farallon Plate behaves in no such way. Instead of acting in a ductile manner, it behaves in a rigid, brittle manner; perhaps due to the low angle of subduction. A large piece breaks away from the whole, becomes buoyant, and is thrust back towards the surface. This piece of plate forces the surface above it to rise several thousand feet above sea level, and causes land to the west to begin extending back out to the west over the Pacific Plate. Here, on this uplifted and exposed surface is where the masterpiece will be painted.
Wind, Water, and Time
At this point, The landscape seems relatively flat and featureless. The Rockies loom on the eastern horizon, but the familiar modern landscape is buried under millions of years and thousands of feet of sediment accumulation. After all, the Navajo Sandstone is but one geologic unit and one small snapshot in time in a region that has been built quite literally one grain of sand/clay/lime at a time over nearly 550 million years.
White Pockets, another wild landscape near The Wave in the Vermillion Cliffs
But, the stage has been set. The time has come. The sediment is deposited. The uplift has exposed it to the elements. Now the combined forces of wind, water, and time take their turn. We are in the Neogene period, about 20 million years ago. The Neogene period itself is not well represented by sediments or deposition on the Colorado Plateau.
Therefore, it is difficult to say precisely what environmental conditions existed. However, what we can say for certain is that, beginning in the Neogene, the Colorado Plateau began to undergo a sustained and intense period of erosion and deep dissection. This period continues to this day as the high plateau is exposed daily to the ravages of winds, pulsated by short periods of intense precipitation (rain and snowstorms). In addition, the general conditions of the desert make this place quite inhospitable to large and widespread plant life. This helps foster the erosive forces carving into the rocks, and leaves them uncovered for all to view in their splendor. Yay for us!
Okay, great. Get to the point!
You came here to know how The Wave was formed. Let’s talk about that! As discussed, numerous specific things had to occur for this feature to be created. All of those things have now happened, and we are ready to form The Wave. Strip away the overlying sediments, down into the sleeping Navajo Sandstone. Neogene period, got it. 15-20 million years ago, check. Erosion, check. But this feature, specifically?
The nature of the Navajo Sandstone in Vermillion Cliffs
The Wave is the specific result of small trickles of water contouring their ways through the Navajo Sandstone, followed by long, sustained periods of wind. As we discussed, prior to deep dissection the area was a flat-ish, blank canvas. During periods of rain, water follows the path of least resistance due to gravity. This feature of water allows it to create “nickpoints”, or places that are routinely exposed to water flows and erode faster than areas where water does not flow. Yep, this all checks out. So what?
The Formation of The Wave
So what, you say? This is what. The Wave’s appearance began very carefully with small trickles of water cutting into one particular “nickpoint”. After water carved the niche, wind took over. From that small nickpoint, the wind howled though relentlessly over the many millions of years afterwards (15+ million). Punctuated by alternating winds and small trickles of water, The Wave was carefully and painstakingly carved from the sandstone. Surf’s up!
That’s how the feature itself was formed. A deeper question is this: why does it look this way? (with the waviness and lines?). Elementary, my Dear Watson! The Navajo Sandstone, of course! You see, as we’ve discussed, the Navajo Sandstone was deposited as large sand dunes. Sand dunes are formed by layers of sand piling upon one another, then avalanching down the front face as the dune migrates. The avalanches and migrations are preserved as wavy lines, revealing the internal structure of the dune. It is known in geologic terms as “planar-tabular cross bedding”.
Diagram of the formation of sand dunes, courtesy smallpond.ca
In effect, the dunes are waves, just made of sand instead of water. Therefore, The Wave is truly a “wave”; petrified waves of stone.
The Future of The Wave
The geologic processes that formed The Wave are, ironically, the same that will destroy it. Current geologic processes are exposing the Colorado Plateau to erosion. These processes are likely to continue into the near-term (several million years) geologic future barring some catastrophic event or sequence of events.
However, you can rest easy knowing that The Wave, along with most of our favorite features in canyon country are here to stay for the foreseeable human future. Enjoy!
Going Guided
Hiking and exploring The Wave located in Coyote Buttes in southern Utah and northern Arizona is an incredible experience. There are few hiking trails in the southwest that come close to the sheer awe that is induced while seeing The Wave for the first time. While securing permits can be a challenging affair, it’s totally worth it. Hiking The Wave is something everyone should experience in their lifetime.
Although it is possible to see these places yourself, hiring a guiding outfitter is a great idea. For instance, guiding services provide logistical support, and plan everything for your best possible trip. They provide a great safety net on the trail, and are trained in backcountry medicine. Above all, they provide a depth of knowledge of the region that turns a walk into a true adventure.
**Remember, you cannot hike or visit The Wave without a permit! Getting caught without a permit is a bad situation.**
Canyons and Chefs provides all of the support you need, and pairs that with professional chefs and expert geologist/guides. Our meals use fresh ingredients and are inspired by local farms, culture, and cuisine. We utilize a mobile professional kitchen as a backbone for cooking over the fire. Furthermore, we provide top-of-the-line gear and passion for the places we explore. In conclusion, you can see these wild places, but going with an outfitter can create an even more memorable experience. Don’t be shy, and call us!
Read our blog!
For adventure Chef-Driven Outdoor Experiences, see our epic tours in Grand Canyon, Utah, and Arizona!
Follow us on Facebook and Instagram
Explore Further, Be Wild, Eat Like Kings —
Canyons and Chefs
by The Goat | Mar 12, 2020 | Backpacking, Food, Hiking
Food for the Trail, Food For Life
We expend quite a lot of energy out on the trail, and all of those calories need to be either front-loaded or replaced. How do we do that? We eat food and drink water. Here, you will find recipes that link with Blue Marble Adventure GeoTourism’s Diet and Fitness regimen for being in great trail-shape. I have used some box mixes and premade sauces to make you life easier, you have enough to worry about training and eating right! Bon Apetit!
To see the exercise regimen that goes with this diet visit www.bluemarblegt.com/blog
Week 1:
Day 1:
Chocolate-Banana Smoothie
2 fresh bananas
1/4 c. cocoa powder
2 c. plain almond mild, unsweetened
1/2 c. water
1/2 plain nonfat greek yogurt
1 c. power greens mix
Place bananas, powder, almond milk, and yogurt in a blender. Puree on high until well combined. Add greens and puree until pulverized. Serve immediately. Reserve extra in the refrigerator.
Toasted BLAT with Turkey Bacon on Sourdough Bread
2 slices sourdough bread
6 strips turkey bacon
4 slices Roma tomato
2 leaves Romaine lettuce
1 avocado
Preheat oven to 300-degrees. Place turkey bacon on roasting pan, and roast in oven for 10 mins, or until bacon is golden brown and crispy. Slice and pit avocado, cut each half into quarters. Toast bread to liking. Spread 1/2 of the avocado onto each slice. Build sandwich with bacon, tomatoes, lettuce, and remaining avocado. Serve immediately
Classic Pizza Neopalitana w/ Whole Wheat Crust
1 package whole wheat pizza dough
1 jar high-quality marinara sauce
1 package fresh mozzarella cheese
1 sprig fresh basil
Preheat oven to 425-degrees. If you have a backing stone, preheat it along with the oven. On floured surface, shape dough into a circle. With a rolling pin, roll out evenly, flouring liberally until desired thickness and shape is achieved. Spread sauce evenly. Slice mozzarella evenly, add to pizza. Bake for 14-16 mins, or until dough is crispy and cheese is melted completely. Pick and tear basil leaves, spread on pizza. Serve immediately.
Day 2:
Berry Peachy Smoothie
1/4 bag frozen mixed berries
1/4 bag frozen peaches
2 c. almond milk
1/2 c. water
1/2 c. nonfat plain greek yogurt
1 c. power greens mix
Place fruit, almond milk, and yogurt in a blender. Puree on high until well combined. Add water to get desired consistency. Add greens and puree until pulverized. Serve immediately. Reserve extra in the refrigerator.
Flaxseed Pancakes with Blueberry-Maple Syrup and Honey Butter
Organic Flaxseed Pancake Mix
1 c. fresh blueberries
3 c. Maple Syrup
1/2 c. butter
2 oz. honey
Bring butter to room temperature. Add honey, whisk vigorously until combined and chill. In small saucepan, heat small amount of butter, add blueberries and small amount of water. Cook until berries become soft and begin to break down. Add syrup and simmer for 5 minutes. Prepare pancakes according to instructions on box and serve with warm syrup and cool butter.
Grilled Eggplant and Couscous salad with Roasted Green Chili Vinaigrette
1 eggplant, sliced, grilled, and diced
1 cup cooked couscous
1 cup roasted green chilies
3 oz. olive oil
1 oz. lemon juice
Salt and pepper to taste
Combine chilies, oil, and lemon juice in a small bowl, whisking to combine. Combine couscous and eggplant, and dress with vinaigrette. Serve immediately.
Seared Alaskan Salmon w/ Caramelized Vegetable Quinoa and Avocado Butter
6 oz. salmon fillet, de-boned
1 onion, diced
1 red pepper, diced
1 zucchini, diced
1 c. cooked quinoa
1 avocado, pitted and smashed
1 bunch cilantro, chopped
1 lime, juiced
1/2 c. unsalted butter, softened
Add avocado, cilantro, and lime juice to butter and combine thoroughly. Preheat oven to 425-degrees. In a skillet, heat small amount of olive oil and add onion, pepper, and zucchini, cooking on low heat until vegetables are browned and sweet. In a different skillet, heat small amount of olive oil to smoke point and add salmon, skin-side down. Cook until edges begin to brown, and put in oven for 5 mins. or until slightly firm. Add quinoa to vegetables and heat. To serve, place quinoa on plate, place salmon on quinoa skin-side up, and put small pad of butter on the salmon. Serve immediately.
Day 3:
Pineapple-Mango Smoothie
1/4 bag frozen pineapple
1/4 bag frozen mango
2 c. almond milk
1/2 c. water
1/2 c. nonfat plain greek yogurt
1 c. power greens mix
Place fruit, almond milk, and yogurt in a blender. Puree on high until well combined. Add water to get desired consistency. Add greens and puree until pulverized. Serve immediately. Reserve extra in the refrigerator.
Veggie-Stuffed Egg Bake with Boursin Cheese
3 eggs
1/2 c. broccoli florets
1/2 c. mushrooms
1/4 c. tomatoes
2 tsp. boursin cheese
1 tsp. cooking oil
Preheat oven to 350-degrees. Saute vegetables in cooking oil using a cast iron skillet. Whisk eggs until well combined and pour over vegetables. Add cheese. Cook in oven until eggs are set.
Whole Wheat Blueberry-Chocolate Chip Muffins
2 c. whole wheat flour
2 tsp. baking powder
1 tsp. salt
2 eggs
1/2 c. butter, melted
1 c. sugar
1 tsp. vanilla extract
1 c. fresh blueberries
1/2 c. chocolate chips
Preheat oven to 350-degrees. In a large mixing bowl add eggs, butter, sugar, and extract. Whisk until creamy an combined. Though a sifter add flour, baking powder, and salt. Whisk lightly into batter. Fold in blueberries, and chocolate chips. Spray a muffin tin with oil. Using 1 full ice cream scoop, portion batter into tin. Bake for 15-20 mins., or until toothpick inserted into center comes out dry. This recipe makes roughly 24 muffins, or two full muffin tins.
French Onion Soup with Gruyere Crouton
4 onions, sliced
2 tsp. butter
4 oz. brandy or cognac
8 oz. cans beef stock
8 oz. chicken stock
1 tsp. salt
Slices French bread
2 slices gruyere cheese
In a stock pot, melt butter and add onions and brandy. Cook onions on low heat until onions are very brown and sweet. Add stock and simmer for 30 mins. Add salt to taste.
For the Croutons: Add cheese to bread, bake in oven for 8 mins. or until cheese is melted and bread is crispy. Add to soup.
Caprese Salad w/ Fresh Mozzarella and Heirloom Tomatoes
2 Roma tomatoes, sliced
1 ball mozzarella cheese
2 sprigs fresh basil
1 oz. extra virgin olive oil
1 oz. balsamic vinegar
Arrange tomato and cheese slices in an alternating pattern. Season with salt, pepper, olive oil, and vinegar. Finish with torn basil and serve immediately.
Grilled Chicken Caeser Salad with Parmigian Croutons
1 chicken breast,grilled and cubed
1 head romaine lettuce
3 oz. low-fat Caesar dressing
1 bag Caeser croutons
Season and grill chicken until juices run clear. Chop lettuce, add croutons. Dress and combine. Add chicken. Serve immediately.
Day 4:
Strawberry-Coconut Smoothie
1/2 bag frozen strawberries
1 c. coconut milk
1 c. almond milk
1/4 c. water
1/2 c. nonfat plain greek yogurt
1 c. power greens mix
Place fruit, almond milk, and yogurt in a blender. Puree on high until well combined. Add water to get desired consistency. Add greens and puree until pulverized. Serve immediately. Reserve extra in the refrigerator.
Frozen Raspberry “Custard”
1 cup frozen raspberries
1/2 cup whole milk
In a bowl, add milk to berries and let sit for 2 mins. Serve immediately.
The Goat’s Cobb Salad
1/4 small bag shredded lettuce
1/4 small bag shredded purple cabbage
1 hardboiled egg, sliced
1 oz. goat cheese
1/2 c. dried cranberries
1/2 c. shelled, crushed walnuts
2 strips turkey bacon, crumbled
1 oz. balsamic vinaigrette
Combine lettuce and cabbage. In parallel lines, garnish salad with remaining ingredients. Dress with vinaigrette.
Health Nut Trail Mix
2 parts skin-on almonds
1 part flax seed
2 part shelled sunflower seed
2 parts pepitas
2 parts roasted pumpkin seeds
2 parts shelled walnuts
2 parts dried cranberries
2 parts dried apricots
1 part roasted oats
Coconut Red Curry Chicken w/ Basmati Rice
1 boneless, skinless chicken breast, grilled and cubed
2 tsp. cooking oil
1/2 c. broccoli, chopped
1/2 c. cauliflower, chopped
1/3 c. carrots, chopped
1/3 c. onion, chopped
2 cloves garlic, chopped
1 can coconut milk
2 tsp. red curry paste
Saute all vegetables with curry paste until translucent. Add cubed chicken. Add coconut milk, simmer until thickened. Serve while hot.
Day 5:
Peach Tahini Smoothie
1/2 bag frozen peaches
2 tsp. tahini paste
2 c. almond milk
1/2 c. water
1/2 c. nonfat plain greek yogurt
1 c. power greens mix
Place fruit, tahini, almond milk, and yogurt in a blender. Puree on high until well combined. Add water to get desired consistency. Add greens and puree until pulverized. Serve immediately. Reserve extra in the refrigerator.
Whole Wheat Waffles w/ Rum-Maple Syrup and Honey Butter
For the cakes:
1 c. whole wheat flour
1 tsp. baking powder
1/2 c. milk
2 tbsp. white sugar
1/4 c. melted butter
1/4 tsp. salt
In a large mixing bowl add butter, and sugar, whisking until combined. Whisk in milk. Though a sifter add flour and baking powder. Whisk lightly until combined, let batter sit for 5 mins. In a lightly oiled waffle iron, add batter and cook until done on the inside and crispy on the outside. Top with syrup and butter. Serve immediately.
For the Syrup:
2 shots rum
1 c. maple syrup
Heat a small saucepan. Add rum and cook out alcohol, simmering for at least 5 minutes. Add syrup, and simmer for additional 5 minutes
For the butter:
2 oz. honey
1/2 unsalted butter, softened
Whisk honey into softened butter and chill.
Fruit n’ Nut Grab Bag
2 parts roasted walnuts
1 part dried apricots
1 part dried cranberries
1 part dried nectarines
1 part dried apple
1 part dried strawberry
2 part pepitas
1 part roasted pistachios
Smoked Salmon and Dill Quesadilla
2 large flour tortillas
1/2 lb. smoked salmon,
2 c. Gouda cheese, shredded
1 sprig fresh dill, picked
Sour cream for garnish
Heat a griddle to medium heat and oil lightly. Lay tortillas flat, and spread cheese on top. Cook until cheese is melted and tortilla is crispy. Add salmon, cook until salmon is heated, roughly 1 min. Add dill, close the tortillas, remove from heat. Garnish with small amount of sour cream and serve immediately.
The Goat’s Fruit Salad
1 small watermelon
1 small cantaloupe
2 cups strawberries
2 cups grapes
1 sprig fresh mint, chopped
3 cups nonfat vanilla yogurt
Remove the rind and cube the melons. Add remaining fruit, mint, and yogurt. Fold until all fruit is covered. Will keep for up to five days when chilled and covered.
Fire-Grilled Turkey Burger w/ Sonoran Coleslaw
For the slaw:
1 cup shredded purple cabbage
1/2 c. shredded carrot
1/4 c. diced green chilies
1/4 c. thinly-sliced apple
2 tsp. rice vinegar
For the burger:
Whole wheat hamburger buns
1 lb. ground turkey
2 tsp. applesauce
1 tsp.Worcestershire sauce
1 tsp. dijon mustard
1 egg
1 tbsp. cornmeal
Combine all ingredients in a mixing bowl. Grill until juices run clear. Top with slaw and serve on buns.
Day 6:
Strawberry-Mango Smoothie
2 c. almond milk
1/2 c. water
1/2 c. nonfat plain greek yogurt
1 c. power greens mix
Place fruit, almond milk, and yogurt in a blender. Puree on high until well combined. Add water to get desired consistency. Add greens and puree until pulverized. Serve immediately. Reserve extra in the refrigerator.
Cereal Nut Mix
2 parts Cinnamon Toast Crunch
2 parts Golden Grahams
2 parts Honey Nut Cheerios
1 part Slivered almonds
2 parts Kix
1 parts dried pears
The Goat’s Tuna Salad w/ Rye Toast
2 c. chunk tuna, drained
2 tsp. light mayonnaise
3 stalks celery, diced
1/2 c. chopped green grapes
1/4 c. chopped cranberries
1 tsp. ground caraway seed
Salt and pepper to taste
Place all ingredients in a large mixing bowl and stir well until combined.
Banana Walnut Bread
3 c. AP flour
2 tsp. baking powder
1/2 tsp. salt
3 eggs
1 c. unsalted butter, melted
1/2 c. sugar
1/2 c. brown sugar
1.5 c. smashed bananas
1 c. shelled walnuts
Preheat oven to 325-degrees. In a large mixing bowl add butter, eggs, sugar, and beat until well combined. Add bananas, and beat until combined. Through a sifter, add flour, baking powder, and salt. Mix on low setting until combined dough is formed. Fold in walnuts. Bake for 55-60 mins., or until toothpick inserted in center comes out dry.
Shrimp Scampi w/ Whole Wheat Pasta
1/2 pckg. whole wheat linguini
1/2 lb. raw shrimp, peeled and deveined
1/2 onion, sliced
3 cloves garlic, sliced
1 c. dry white wine
1 lemon, juiced
1/4 c. unsalted butter
Cook pasta to al dente and set aside. Heat small amount of butter and sauce onions and garlic until onions are brown and taste sweet. Add wine, and reduce by half. Add lemon juice. Add shrimp and simmer until pink and firm. Spoon sauce and shrimp over warm pasta and serve immediately.
Day 7:
Mountain Berry Smoothie
1/2 bag frozen mixed berries
2 c. almond milk
1/2 c. water
1/2 c. nonfat plain greek yogurt
1 c. power greens mix
Place fruit, almond milk, and yogurt in a blender. Puree on high until well combined. Add water to get desired consistency. Add greens and puree until pulverized. Serve immediately. Reserve extra in the refrigerator.
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