Delicious and Healthy Picnic Ideas for Summer

Picnic ideas for summer

Now summer is officially here, why not make the most of the immune-supporting effects of spending time in natureHeading out for a picnic is also safe way to connect with loved ones.

To give you some inspiration, here are some healthy, delicious and portable picnic ideas packed with nutrition as well as flavour.

Grab your picnic blanket and enjoy!

Delicious Sweet Potato Dip

Sweet potatoes are brimming with beta carotene, vitamin C and manganese, while garlic supports a healthy immune system.

  • 3 medium sweet potatoes, chopped into squares and steamed until soft
  • Juice of 1 lemon
  • 2 garlic cloves, crushed
  • Freshly cracked black pepper
  • 150ml almond or coconut milk

Put the cooked sweet potatoes into a food processor with the garlic, lemon juice and pepper. Blend together adding the milk a little at a time until smooth.

Turmeric Hummus

Vibrant turmeric not only looks good, but it‘s also a potent antioxidant, helping prevent cellular damage and ageing. Tahini is a great source of calcium, while flax oil is rich in healthy omega 3 fats. This dip can be whizzed up in minutes.

  • 1 can organic chickpeas, drained
  • 75ml virgin olive oil
  • 75ml flax oil
  • Juice of 1 lemon
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon tahini
  • 1 teaspoon ground coriander
  • 1 teaspoon ground turmeric
  • Half a teaspoon chilli powder
  • 1 teaspoon paprikaSimply place all the ingredients into a food processor, gradually add 1-2 tablespoons of water and whizz until smooth.
healthy picnic ideas

Quinoa Crackers

Perfect paired with dips, these contain protein-rich flours and because quinoa is a seed, they contain no grains or gluten. Quinoa also provides calcium, magnesium and manganese, while chickpeas are packed with fibre.

  • 125g quinoa flour
  • 65g chickpea flour
  • 1 clove garlic, crushed
  • 1 tablespoon olive oil
  • Half a teaspoon sea salt
  • Half a teaspoon mixed herbs
  • Coconut water

Add the flours, garlic, herbs and oil to a food processor. Add coconut water a little at a time until the mixture forms a smooth dough. Roll out thinly directly onto a greased baking tray and slice into squares. Bake for 15-20 minutes at 180C, gas mark 4.

Nutty Coleslaw

Dairy-free, colourful and tasty, this coleslaw packs a nutritional punch from the antioxidant-rich veggies combined with protein from the nuts.

  • 100g cashews
  • 50ml extra virgin olive oil
  • 50 ml flax oil
  • 1 tablespoon tahini
  • Juice of 1 lemon
  • 2 grated carrots
  • 1 small beetroot, grated
  • Half a red cabbage, shredded

Soak the cashews in water overnight or for at least 4 hours, then drain. Put them in a blender with the oils, tahini and lemon, and blend until smooth and creamy. Stir in the grated vegetables.

Beetroot, Kale and Walnut Salad

Kale’s reputation as a superfood comes from its sheer density of nutrients, while the ruby red colour of beetroot hints at its rich content of protective antioxidants. Meanwhile, walnuts provide protein and essential omega 3 fats.

  • 4 small beetroots
  • 100g kale
  • 60g walnuts

For the dressing:

  • 100ml extra virgin olive oil
  • 80ml apple cider vinegar
  • Half a tablespoon Dijon mustard
  • Half a teaspoon sea salt
  • Half a teaspoon dried basil
  • Fresh ground pepper

Chop the beetroot into cubes and steam until tender but still firm. When cool, add the chopped kale and walnuts and combine.

Put all ingredients for the dressing into a bowl and whisk until blended. Keep the dressing in the fridge.

Embracing Nutrition’s Energy Bites

So convenient, these energy bites are also really moreish. As they’re packed with healthy ingredients such as chia and pumpkin seeds, you can go back for more!

  • 125g cashews
  • Handful of pumpkin seeds
  • 1 tablespoon chia seeds
  • 200g Medjool dates, pitted and chopped
  • 2 teaspoons ground ginger
  • 2 teaspoon ground cinnamon

Blend cashews, pumpkin and chia seeds in a food processor until they’re chopped but haven’t become floury. Add ginger and cinnamon, then the dates and blend until you have a sticky mixture. Roll into balls using your hands. Roll each ball in cacao powder or desiccated coconut. Put in the fridge to set.

Chia Berry Picnic Puddings

Chia seeds contain essential Omega 3 and 6 oils and they’re also a great source of fibre to feed your gut bacteria.

To make each pudding you’ll need:

  • 3-4 tablespoons chia seeds
  • 1 cup almond, cashew or coconut milk
  • A generous pinch of cinnamon
  • A little raw honey
  • Raspberries, strawberries and blueberries

Stir together the chia seeds, cinnamon and milk, let stand for 5 minutes, then stir again. Add to a blender with a handful of berries and half a teaspoon of honey and blend until smooth and thick. Pop each pudding into a mason jar and put into the fridge for at least a couple of hours or ideally overnight. Top with more berries.

Nutritious food like these picnic ideas can be not only delicious and full of flavour but also convenientContact me if you’d like to explore further the connection between nutrition and health.

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