My DD is a 2008 RAV4 V6. I like it a lot for what I use it for. It has a lot of room inside, more than you would think - heck, I can even fit in it. I am 6'3" and long torso, so I am often headroom challenged. I get 26-28 mpg highway, low 20s around town, and yet if I want to put my foot down it is a little stealth rocket ship. 269 hp, wheeeeee! And it can easily tow as much as I need to. Back in 08 when I was shopping cars there was nothing that combined that much power and mpg (dunno if there is anything that competes now - I would take my RAV4 over the 2012 Equinox I have driven for work). In C&D comparison tests it got the same gas mileage as the 4 cylinder CRV, and nearly 100 hp more! And while the AWD system is nothing fancy, it works great in the snow.
As for an overlanding vehicle, I would say light duty only. Clearance is OK but not great, and there are zero skid plates, no low range. But for the OPs stated purpose, I think it would work well.
There are some OME springs available, but from what I have heard they are a modest lift, a half inch maybe.