GOOD EATS

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Email Chip Gross with your outdoors questions at whchipgross@ gmail.com. Be sure to include “Ask Chip” in the subject of the email. Your question may be answered on www.ohiocoopliving.com! www.ohiocoopliving.com

Emma Gatewood first learned about the Appalachian Trail in the August 1949 issue of National Geographic magazine. “The story made hiking the trail sound easy,” she said. “It wasn’t.” Her first attempt at the AT, in 1954, didn’t go well. Starting in Maine, she was determined to hike the trail north to south, finishing in Georgia. Within only a few days, she lost the trail — never admitting to being lost herself, of course — and was found by two rangers. Undaunted, Gatewood tried again the next year, 1955, starting in Georgia and planning to walk the trail south to north, which is what most thru-hikers do today. Emma completed her trek to the summit of Maine’s Mount Katahdin in about five months, hiking through 14 states, eight national forests, and six national parks. Upon returning home from her adventure, Gatewood surprisingly found herself a national celebrity. She was interviewed by numerous newspapers and even Sports Illustrated magazine, and she appeared on the television programs NBC Today Show, Art Linkletter’s House Party, and Groucho Marx’s You Bet Your Life.

Years before all that recognition, as Emma Gatewood was raising her large family, she often took the kids to Ohio’s most-visited state park, Hocking Hills, for a day’s outing. “She said Hocking was her favorite place to bring her family to go hiking,” says Pat Quackenbush, recently retired naturalist supervisor at the park. “In 1966, she became one of the leaders of the park’s annual Winter Hike.” In fact, she led that hike every year until she died in Gallipolis in 1973, at age 85. Quackenbush said he remembers meeting Gatewood briefly at the park when he was a young boy. “I wasn’t aware then of how well-known she was,” he says. Today, the main trail from Old Man’s Cave to Ash Cave is known as the Grandma Gatewood Trail.

If you would like to participate in this year’s annual autumn Grandma Gatewood Hike, it’s scheduled for Saturday, Oct. 16, starting at 9 a.m. at the Hocking Hills Old Man’s Cave visitor center. Family-friendly, the hike covers 6 miles, from the visitor center to Cedar Falls and back.

In addition to having an Ohio state park trail named after her, Emma “Grandma” Gatewood was also director emeritus and a lifetime member of Ohio’s Buckeye Trail Association. A PBS documentary of her life, Trail Magic: The Grandma Gatewood Story, was released in 2015 and it’s a great watch — especially if you’re starting to think you are too old to try something new.

Seeds of happiness

Packed with flavor, seeds are also great sources of vitamins, minerals, and healthy fats.

RECIPES AND PHOTOGRAPHS BY CATHERINE MURRAY

FALL POPPY AND SUNFLOWER SALAD

Prep: 15 minutes | Servings: 6 to 8 3 cups chopped broccoli 1 large, tart apple, diced and tossed with lemon juice 1 cup sugar snap peas ½ cup dried cranberries 1/3 cup + 1 tablespoon salted roasted sunflower seeds 1/3 cup sunflower oil ¼ cup lemon juice ½ tablespoon poppy seeds 1 tablespoon dried parsley 1 tablespoon maple syrup or honey 1 teaspoon onion powder ¼ teaspoon celery seed

In a large bowl, toss together broccoli, diced apple, snap peas, dried cranberries, and sunflower seeds (holding back 1 tablespoon). In a food processor or with an immersion blender, blend the remaining ingredients until smooth and creamy. Pour dressing over salad, toss, and serve immediately.

Per serving: 179 calories, 14 grams fat (1.5 grams saturated fat), 0 milligrams cholesterol, 37 milligrams sodium, 13 grams total carbohydrates, 3 grams fiber, 2.5 grams protein.

PAD THAI

Prep: 15 minutes | Cook: 15 minutes | Servings: 6 1/3 cup rice wine vinegar 3 tablespoons fish sauce 2 tablespoons low-sodium soy sauce 2 teaspoons sesame oil 3 tablespoons sugar ½ teaspoon chili flakes 3 green onions 2 tablespoons vegetable oil 1 large shallot, finely diced 1 tablespoon ginger, finely chopped 1 cup shredded carrots 6 garlic cloves, finely chopped 3 eggs, beaten 2 cups shredded green cabbage 8 ounces rice noodles, cooked by package directions 1 pound tofu or sautéed chicken, diced juice of 1 lime ¼ cup unsalted peanuts ¼ cup toasted sesame seeds

In a small bowl, mix rice vinegar, fish sauce, soy sauce, sesame oil, sugar, and chili flakes. Set aside. Chop green onions, separating the whites from the greens. In a large skillet or wok, heat vegetable oil over medium heat. Toss in the whites of the green onion, shallot, ginger, and carrots. Stir, cooking about 5 minutes until golden and fragrant. Add garlic and stir another minute or so. Make a well in the center of the skillet/wok and add the eggs with a tablespoon of water. Let them begin to set a bit, then scramble. Add cabbage and rice vinegar mixture. Stir and cook another few minutes, until fish scent mellows. Toss in the noodles, tofu (or chicken), lime juice, peanuts, and sesame seeds. Add a little water if the noodles seem dry, and cook until heated through. Top with onion greens and serve.

Per serving: 324 calories, 18 grams fat (3 grams saturated fat), 82 milligrams cholesterol, 970 milligrams sodium, 30 grams total carbohydrates, 4 grams fiber, 14 grams protein. THREE-SEED GRANOLA

Prep: 10 minutes | Cook: 45 minutes | Servings: 12 3 cups old-fashioned oats 2 cups chopped nuts (see note) 1 cup shredded coconut ¼ cup sesame seeds ¼ cup ground flax seed ¼ cup chia seeds 2 tablespoons brown sugar ½ teaspoon cinnamon ½ teaspoon salt 1 large egg, beaten ½ cup honey or maple syrup ¼ cup olive oil or warmed coconut oil Note: Try a mix of your favorite chopped nuts, such as almonds, cashews, pecans, walnuts, and peanuts. Preheat oven to 300 F. In a large bowl, stir together all ingredients to combine. Spread out in a thin layer on a greased, rimmed baking sheet (may require 2 baking sheets). Bake granola, stirring every 15 minutes until golden brown and dry, about 45 to 55 minutes, depending on how toasty you like your granola. Let cool on baking sheet for 10 minutes or so before storing in an airtight container at room temperature for up to two weeks.

Per serving: 282 calories, 19 grams fat (4 grams saturated fat), 16 milligrams cholesterol, 108 milligrams sodium, 26 grams total carbohydrates, 5 grams fiber, 6.5 grams protein.