How to pack a healthy picnic

A picnic basket on a wodden table overlooking a beautiful countryside scene

It’s picnic season and time to fully enjoy the great outdoors with some delicious and super-nutritious foods that the whole family will love.

There is often a tendency when packing picnics to default to prepacked sausage rolls, Scotch eggs and crisps! But this doesn’t need to be the case. Picnics can be really healthy, nutritionally balanced, and tasty too!

Clinical Nutritionist Suzie Sawyer shares her top picnic tips.

Crudités and Dips

Most people love a variety of dips, many of which are healthy.  However, it’s what’s dipped into them that really counts! Chopped carrots, celery, red peppers, and cucumber all make great accompaniments.

shutterstock_495222628-hummus-and-veg-crudites-nov16

Carrots are loaded with beta-carotene which the body turns into immune-boosting vitamin A as needed. Both celery and cucumber work as natural diuretics which help banish water retention and bloating (especially common in women) and red peppers are one of the richest sources of vitamin C, also amazing for the immune system.

Guacamole,Dip,In,Bowl,Over,White,Stone,Background.,Healthy,Avocado

Pack some hummus, which is high in protein and tzatziki made from natural yogurt which helps balance the gut bacteria. Guacamole, produced from super-healthy avocados, is a great option too. Adding these dips to your picnic has just upped the nutrition a good few notches.

Superfood Salad

Salads don’t need to be dull or limp!  If you pack a grain-based salad such as quinoa or couscous, you’ve got the perfect base on which to build your amazing superfood salad. For starters, these healthy grains contain some protein which helps to keep energy levels sustained throughout the day. Plus, quinoa has the added benefit of being gluten-free if that’s a consideration for you.

Salads,With,Quinoa,,Arugula,,Radish,,Tomatoes,And,Cucumber,In,Bowl

A superfood salad can be totally freestyled!  You can add what takes your fancy.  However, the greater colour variety you have, the more health benefits you’ll gain.  For example, chopped tomatoes are high in the powerful antioxidant lycopene, which can help protect the body from free radical damage.  Or why not roast some vegetables to add to the grains?  Roasted aubergine, peppers, mushrooms and onions make a great combination.

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Aubergines help replenish the gut bacteria, peppers are rich in vitamin C, mushrooms provide a small amount of vitamin D and onions are high in quercetin, a natural antihistamine which will help protect against hay fever symptoms. Even better, these salads are really easy to transport, can be cooked and kept in the fridge overnight and are simply delicious with pesto added.

Fruit Extravaganza

Just as you’ve packed some deliciously crisp and healthy crudités for dips, the same treatment works for fruit, and the colours will delight! It’s always good to end a picnic with a sweet treat, and rather than loading up with high sugar and fat-laden pastries or cookies, why not enjoy some delightful fresh fruit to satisfy your sweet cravings?

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It being summertime, there is a great selection of berry fruits available.  Berries are all rich in anthocyanins, powerful antioxidants, that protect the body from illnesses.  Why not grab some strawberries, blueberries, raspberries, and cherries?  They can all be mixed, just remember to wash them all thoroughly before packing in the picnic basket.

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You could also chop up some apples and pears, which are both high in vitamin C and fibre. Once chopped, and exposed to oxygen, they will go brown.  However, squeezing some lemon juice over them will stop this happening (lemon also contains antioxidants, which prevent oxidation of foods).

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To complete your colourful extravaganza, pack some kiwis which don’t need to be chopped.  Kiwis can be eaten just like a boiled egg and peeled from the top and dipped with a spoon.  Kiwis contain some of the highest levels of immune-boosting vitamin C of any fruit.

So enjoy the healthiest, most colourful picnic yet this summer!

Stay well.

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How to pack a healthy picnic

A picnic basket on a wodden table overlooking a beautiful countryside scene

It’s a National Picnic Week which means it’s a great time to celebrate everything we love about picnics as well as spending time outdoors in green spaces.

There’s always a great temptation to pack too many ‘treats’ into the picnic basket but there are some great ways to get nutrition without missing out on flavours.

Clinical Nutritionist Suzie Sawyer shares her five healthy picnic swaps, but which don’t swap out the taste!

Swap white for brown

This includes using brown bread or wraps rather than white if you’re packing sandwiches, but also wholemeal pasta rather than white. White bread and pasta have been refined, meaning much of the healthy fibre, essential for good digestion,  been stripped away. So too have many of the nutrients, especially energising B-vitamins and essential minerals such as chromium.

Sandwich,With,Ham,tomato,,Cucumber,And,Arugula,On,The,Wooden,Cutting

Brown pasta has a much fuller flavour and more of a texture than white.  And pasta salads are great for taking on picnics.  Why not try beetroot and cold poached salmon wholemeal pasta, adding some avocado, cucumber, dill and a little natural yoghurt.  This is a really delicious super-food pasta salad.

Swap potato crisps for veggie crisps

Most picnic baskets include crisps in some shape or size. Unfortunately, potato crisps are generally high in fat and low in nutrients.  So, why not swap potato crisps for veggie crisps? Think beetroot, parsnip, or carrot (or all three?) – there are a lot of veggie ‘crisp’ options available in supermarkets.

Home made kale chips in a dish

Even better, make your own kale crisps.  Kale belongs to the super-healthy cruciferous vegetable family which are high in heart-loving vitamin K, relaxing magnesium and are loaded with antioxidants.  Simply pull off the leaves and rub them in a little olive oil and salt. Then roast in the oven for around 10 minutes and once cooled, you’ll have some of the healthiest veggie crisps to take on your picnic.

Swap ham for turkey

If you’re taking sandwiches, then what you put into them can make all the difference.  Ham sandwiches are often popular in the picnic basket.  However, ham is a processed meat and generally also contains high levels of preservatives.  Ham also contains saturated fats which are best minimised in the diet.

Grilled,Turkey,Breast,With,Salad

A far better choice is to use turkey meat instead. Turkey is very low in fat and high in protein (at 31 g per 100g, more than chicken). Why not cook up some turkey breast steaks the day before, which can be quickly grilled.  If you cook a few extra, they’re delicious eaten with Jersey Royal potatoes (now in season) and salad.  For the picnic, turkey steaks can be chopped, mixed with a little pesto and tomatoes, and made into delicious brown bread sandwiches.

Swap cheese spread for nut butters

There is a plethora of ready-made cheese spreads in supermarkets.  Whilst they might taste good, they are high in fat and are not especially nutrient dense.  Why not swap these for some delicious omega-3 laden almond butter.  Omega-3 fats are essential and whilst we need to be mindful of the amount of saturated fats we consume, the omegas are seriously deficient within the UK population and are essential for the heart, brain, eyes, skin and hormones.

Nut butter on rye bread

Almond butter is also high in protein so will keep energy levels sustained throughout the day. Why not add some watercress (one of the healthiest salad vegetables around) for colour and a nutrient blast?

Swap fizzy drinks for kombucha

Fizzy drinks are always popular on picnics.  However, they are certainly not the healthiest of drinks.  Sugar-free versions are packed with sweeteners which have a detrimental effect on mood, but also encourage cravings for sweet food so you still end up eating all the wrong things!

Kombucha,Second,Fermented,Fruit,Tea,With,Different,Flavorings.,Healthy,Natural

Kombucha, however, is a great alternative. It’s a fermented, lightly effervescent, green or black tea drink, which is low in sugar but high in health benefits.  Fermented foods and drinks provide probiotics which are great for feeding the good bacteria and are essential for healthy digestion, good mood and effective weight management. Once you’ve tried them, there’ll be no turning back!

So, get outdoors and celebrate National Picnic Week with these super-healthy food swaps.  Enjoy!

Stay well.

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Top nutrition tips for a delicious summer picnic

A picnic basket on a wodden table overlooking a beautiful countryside scene

It’s that time of year when we should be enjoying being in the great outdoors with a picnic! And your picnic basket certainly doesn’t need to be filled with lifeless sandwiches.

SMALLER--4 Suzie Blog pic

Think colourful, appetising and, most importantly, healthy foods!

Clinical nutritionist Suzie Sawyer shares her five healthy and tasty picnic ideas.

Energising salad

Whether you’ve woken up and decided ‘today is the day’ for a picnic you certainly don’t want to be spending hours in the kitchen preparing food. You want to get out there and enjoy the day. A salad will help keep you energised for the odd ball game during the day, and is a great choice.

A quinoa salad with vegetables

As with any meal or dish, the more colour you can inject, the better and this salad is no exception. This one has a base of protein-rich quinoa (try to get as many colour varieties as possible of quinoa. Add broad beans (also known as lima beans) which are packed with energising folate. Then mix some spring onions, chilli, chopped celery, mint leaves and chopped parsley with some tasty French dressing.

This is a really energising and sustaining salad, loaded with antioxidants but also containing two healthy herbs; mint and parsley both help digestion and detoxification.

Wraps

Whilst sandwiches may become limp and unappetising, wraps are much more substantial and are easier to transport. Plus, you can pack a variety of different fillings to suit all tastes. A really nice option is falafel, sliced beetroot, feta cheese and crispy lettuce. It’s a really colourful wrap that’s packed with liver-loving beetroot and protein-rich feta and falafel. It’s also great for any vegetarians in the group.

Falafel wraps

Another wonderful alternative wrap recipe is smoked salmon, egg and spinach with a little mayonnaise. Not only is this one really quick to prepare, it’s a nutritional powerhouse. Smoked salmon contains plenty of brain-loving omega-3s, plus spinach is a great source of energising iron as well as some B-vitamins. And even though you’ll be out in the sunshine (hopefully), egg yolks are a source of vitamin D which will help top up levels in the body. We’re finding out more and more about the absolute need for plenty of vitamin D so use every opportunity you can to top up.

Colourful skewers

Here’s another colourful picnic idea that’s really quick to prepare and won’t spoil in transportation. Why not take on an Italian theme for this one? Cherry tomatoes work really well with mozzarella, cheese, olives, basil leaves,  tomatoes and perhaps a little folded Parma ham.

Tomato mozzarella and basil skewers

Tomatoes are full of the powerful antioxidant, lycopene. It’s a fat-soluble nutrient meaning it’s much better absorbed when eaten with a fatty food such as mozzarella and Parma ham. Additionally olives are high in monounsaturated fats which are very beneficial for the heart. So, if you’re picnic takes on a more active theme, you’ll be protecting your heart health both from the exercise and your menu plan!

Flapjacks

It’s always nice to enjoy a sweet treat on a picnic and flapjacks don’t need to be sugar-laden. This recipe contains some energising oats as well as plenty of seeds-containing omega-3s. You can use agave syrup to sweeten which is still a form of sugar but is higher in fructose than glucose so won’t give you a dramatic sugar-rush.

Homemade flapjacks

Porridge oats work really well mixed with seeds, chopped dates and apricots, chopped hazelnuts, a little butter and some raisins. These flapjacks also provide energising snacks throughout the week and will become a lunch-box favourite if you’re running short of ideas!

And to drink …..

Finally, you need to think about what to drink and what better than some delicious elderflower cordial? It’s one of those drinks that everyone can enjoy and whilst it contains some sugar, it doesn’t need to be overly sweetened. Elderflowers are in abundance on trees right now, so grab around 30 heads, pour over boiling water, add some lemon and orange slices and a little sugar and leave overnight.

Homemade elderflower cordial

Elderflowers have been used traditionally for many years as a general health tonic, to help digestion and to soothe a cold and unblock sinuses.

So enjoy a healthy, fun-filled picnic as part of your day in the great outdoors!

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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For everything you need to know about vitamins, minerals and herbs visit our sister site Herbfacts