Long travel days can be daunting, and the thought of a 29-hour journey might seem unbearable. But for me, the excitement of reaching my destination, a yoga retreat in Bali, overshadowed the lengthy travel time from Toronto. Having traveled to Bali before, I knew the journey was long, but this time it was significantly further than my usual Copenhagen route. While the idea of spending almost 30 hours sitting upright was less than appealing, the commitment to the retreat and the promise of Balinese bliss kept me going.
My secret weapon for conquering long flights? Delicious, nourishing food. I’ve learned that relying on standard airplane meals simply doesn’t cut it. Those tiny, microwaved trays often lack flavor and leave me feeling unsatisfied and sluggish. Plus, the calorie count barely fuels me through a single rom-com, and on a long haul flight, I plan on watching many! This is why preparing my own travel meals is non-negotiable, and my go-to is the ultimate Travel Salad Bowl.
When planning your in-flight food, hydration is key. Pack snacks rich in water content like cucumbers, bell peppers, carrots, apples, oranges, celery, berries, grapes, and melon. To avoid any customs issues, especially when traveling internationally, consider prepping your fruits and veggies by slicing or cutting them beforehand. It might seem illogical, but pre-cut produce is often permitted even when whole fruits and vegetables are not.
For a truly satisfying and long-lasting meal, I swear by hearty vegetable salads packed with lentils and/or whole grains. These keep me full and prevent me from stress-eating less healthy options like chips (though I admit, sometimes chips happen, and that’s okay too!). However, I’ve noticed that wholesome food choices significantly minimize jetlag. For additional travel-friendly snacks, I often include my homemade almond flour cookies, a mix of nuts like pistachios or walnuts, and granola – especially important for crossing multiple time zones where breakfast-appropriate foods are welcome. Veggie sticks are also perfect for satisfying any crunchy cravings in a light and refreshing way.
As you can see, reusable containers are essential for my travel meals. I also pack washable wooden cutlery and a reusable straw, which are not only eco-friendly but also incredibly useful at my destination. And, of course, my trusty 800-ml water bottle is always by my side. Hydration is paramount when flying. Let me reiterate: dehydration significantly worsens jetlag. Consuming about half a liter (16 oz.) of water per hour of flight can drastically reduce jetlag symptoms, perhaps even eliminate them entirely. In the past, post-travel exhaustion would plague me for days, especially after shorter trips, truly impacting my vacation time. Now, jetlag is a minor inconvenience. I arrive, adjust to the local time, and wake up feeling surprisingly normal. Don’t hesitate to befriend the flight attendants – they are the water source! Visit them at the back of the plane for refills, treat them with kindness, and you’ll be amazed by their helpfulness. Remember to fill your water bottle before landing; you never know how long customs, baggage claim, and taxi queues might take. Staying hydrated is always a smart travel strategy.
It’s best to avoid airplane food if possible due to its high salt and sugar content. Our taste buds are less sensitive at high altitudes because of low air pressure, low humidity, and cabin noise. This is a scientifically proven phenomenon. Flavor perception is altered in the air, so airlines compensate by overloading their meals with salt and sugar to make them taste normal at 30,000 feet. If you were to eat that same airplane “chicken or pasta” on the ground, you’d likely find the flavors overwhelming.
So, why is this travel salad bowl truly epic? Because it’s loaded with everything you need for a satisfying and flavorful in-flight meal. It features rich, earthy beets and protein-packed lentils, making it incredibly filling without feeling heavy. And considering the reduced taste sensitivity at altitude, I’ve intentionally included a powerhouse of potent flavors. Lemon, pomegranate, parsley, cumin seeds, and olives create a flavor explosion that comes alive even at 30,000 feet. There’s definitely a Middle Eastern influence, and the variety of textures ensures every bite is exciting. You want to keep your palate entertained during long flights, and this combination guarantees a delightful surprise in every mouthful.
Pitted olives often lack flavor and texture, so I prefer using olives with pits and removing them myself, or even leaving them in until eating. However, dealing with olive pits on a tiny airplane tray table can be tricky. (The airsickness bag is a surprisingly convenient disposal option – yes, I’ve truly thought of everything!). If you prefer to remove pits beforehand, simply smash each olive with the flat side of a knife blade, and the pit will easily pop out. Roughly chop the olives after pitting.
While black lentils (Beluga lentils) are my top choice, Du Puy or French lentils are excellent substitutes. Green or brown lentils can work in a pinch, though I find they can be a bit watery in salads and dilute the dressing’s flavor. But if using them means avoiding a special grocery trip, then by all means, use what you have.
Typically, I would avoid alliums like onions in a plane salad due to potential odor concerns for fellow passengers. However, in this recipe, I’ve subtly pickled the shallots, which tempers their pungency. This pickling process is done right in the salad container, after mixing the dressing directly in it – keeping things simple and efficient!
This travel salad bowl isn’t just for flights; it’s equally fantastic at ground level. Perfect for road trips, picnics, or office lunches, just make sure to prepare it the day before to keep it chilled. Traveling with a warm salad could lead to spoilage.
Perhaps a travel salad bowl recipe is an unconventional first post of the year, but I’m a bit weary of the “new year, new you” clichés. People often expect detox or cleanse-focused content from me in January. While I value reflection and healthy lifestyle adjustments, I’m tired of the narrative that the new year is solely about rectifying dietary “sins.” Why should we need a specific date to prioritize self-care and nourishment?
If there’s a New Year’s resolution to glean from this post, it should be this: commit to preparing delicious, wholesome food for yourself whenever you travel. Avoid overpriced, packaged convenience foods, regardless of their “health halo.” Nothing pre-packaged can ever match the freshness and vibrant energy of food lovingly made by your own hands. Case closed!
For more travel food recipes, tips, and inspiration, explore my previous articles here and here.
The Epic Travel Salad Recipe
Yields 2-3 servings
Ingredients:
- ¾ cup / 170g dry black / Beluga lentils, soaked overnight if possible
- 2 ½ pounds / 1200g beets
- 1 shallot, thinly sliced into rings
- ½ tsp fine sea salt
- Zest and juice of 1 large organic lemon
- 1 Tbsp apple cider vinegar
- 1 Tbsp cumin seeds
- ⅓ cup / 60g pumpkin seeds
- 1 tsp honey (vegans substitute with maple syrup)
- 3 Tbsp cold-pressed olive oil
- Heaping ½ cup / 80g pomegranate seeds
- Heaping ½ cup / 100g olives, with pits
- 1 cup / 25g fresh parsley, roughly chopped
- ½ tsp flaky salt, or more to taste
- 1 small head romaine lettuce
Instructions:
- Roast the Beets: Preheat oven to 400°F / 200°C. Place whole beets (skin on) on a baking sheet and roast for 45-60 minutes, or until easily pierced with a knife. Cool completely, peel, and slice into bite-sized batons.
- Cook the Lentils: Rinse soaked lentils (if using). Place in a pot, cover with water, and bring to a boil. Simmer with a lid until tender, about 15-20 minutes (longer if unsoaked). Salt near the end of cooking. Drain and rinse lightly. Set aside.
- Prepare the Dressing: Thinly slice shallot into rings and place in your salad container. Add salt and mix. Let sit for 2 minutes, then add lemon zest, juice, and apple cider vinegar.
- Toast Seeds: In a dry skillet over medium heat, toast cumin seeds until fragrant. Set aside. Toast pumpkin seeds until fragrant and popping. Set aside.
- Combine Salad: To the dressing, whisk in honey and olive oil. Add beets, lentils, pomegranate seeds, olives, parsley, toasted cumin seeds, pumpkin seeds, and flaky salt. Fold to combine thoroughly. Taste and adjust salt as needed.
- Serve: Chop romaine or use whole leaves as salad boats. If chopping, layer on top of the salad to prevent sogginess. For salad boats, wrap washed romaine in beeswax cloth to maintain freshness.
The Wild Heart High Spirit Retreats begin tomorrow, and I’m thrilled to welcome women from across the globe to Bali. We’ll share delicious meals, practice yoga, dance, laugh, learn, and celebrate the joy of life together! There’s still one space available for the second week, if you’d like to join us in this tropical paradise, please visit our site for more information.
Wishing you peace and blessings for an abundant, healthy, and vibrant year. Thank you for being here. I appreciate you.
xo, Sarah B.
