Snacks are perfect for a picnic and those that are branded as “grab and go” are even more appealing to those seeking simple picnic food ideas.
Sausage rolls, crisps, sandwiches, alcohol, and sweet treats can all be enjoyed in moderation, but they can become problematic when they take over entire picnic spreads, according to nutritional therapist, Eve Kalinik.
A renowned author, podcaster and specialist in gut health, Eve has highlighted healthier variations on the nation’s favourite picnic treats, including those afternoon tipples.
Speaking exclusively to Express.co.uk, she said: “Whilst some of the foods and drinks typically featured in a picnic can
be gut-friendly, our hampers can often feature many ultra-processed foods (or UPF’s) and high-sugar drinks. These UPF’s and drinks can contain a multitude of different additives, emulsifiers, refined sugar and high amounts of salt that can compromise the health of our gut.”
That said, forgoing these delicious treats many of us find hard to resist doesn’t have to mean compromising on flavour. Eve’s suggestions include some even more delicious alternatives, like sweet and salty root vegetable crisps in place of your favourite savoury snacks.
Simple healthy picnic food ideas
Alcohol
For many adults, a picnic isn’t complete without a glass of wine, cold beer or tinned cocktails, but there are plenty of brilliant non-alcohol alternatives now. Eve said: “I particularly like kombucha as an alternative as it is a fermented food which means it can contain live beneficial and organic acids that can be good for our gut health. However, many kombuchas on the market can still contain high amounts of sugar and be overly filtered, unlike Remedy (£4.55 at Ocado) which is completely natural with no added sugars or artificial sweeteners due to its long-age brew.”
It’s even a great alternative for fizzy drinks as Kombucha has a naturally functional fizz element to it and plenty of delicious flavours to quench your thirst while tasting delicious.
Crisps
Loved for their trademark crunch and delicious range of flavours, crisps are a picnic staple for most Britons. However, anyone on a weight loss journey or following a low-sodium diet may prefer Eve’s go-to homemade snack, in the form of baked sliced root vegetables.
She explained: “Rather than using crisps to dip, which can often contain inflammatory oils and high amounts of salt, go for a rainbow of baked root vegetables like sweet potatoes, carrots, parsnips and beetroot – simply finely slice these types of fibre-dense and colourful root vegetables, and cook them in the oven until crispy. This will provide fibre and polyphenols that help to feed the beneficial microbes in our gut.”
Sandwiches
Sandwiches are a healthy option for picnics in general, but there are a few swaps to make them even healthier – like switching white bread for sourdough. Eve said: Sourdough, made in the traditional way via a fermentation process, means that many of the proteins contained in the bread, including gluten, are pre-digested. This makes it easier for us to digest, especially if you find more commercial loaves problematic for your gut.
“Moreover, during the fermentation process, it produces compounds such as organic acids that also help to support our gut, as well as making many of the vitamins and minerals naturally present in sourdough more easily absorbed. White bread, on the other hand, has usually been processed via a very high-speed method, with all the fibre stripped out and often with additives to increase shelf-life.”
Sweet treats
Cakes, biscuits and chocolatey treats can all be tempting, but switching them for a few squares of good-quality dark chocolate will satisfy cravings while benefitting your health. Eve explained: “Dark chocolate, or more specifically cocoa, is one of the highest sources of polyphenols, which can have a positive effect on the health of our gut microbiome.
“The higher the better but aiming for 70 percent and over would be ideal. There is literally no comparison with this; many of the highly processed ‘junk’ chocolate will often contain sugar as the predominant ingredient over cocoa.”
When it comes to cookies, Medjool dates with peanut butter provide a high-fibre and flavourful hit of sweetness without the downsides that come with eating a sugar-laden, highly-processed cookie. Eve claimed that they’re “more decadent” and are “so filling, you only need one or two to feel perfectly satisfied!”
Quiche
Eve suggested switching out pastry-heavy quiche – however delicious – for a vegetable-filled frittata instead. She elaborated: ” “Frittatas are brilliant for food on the go and arguably taste even better cold. Try to include at least three types of vegetables to increase the diversity of plants. If you also add in some herbs and spices (even the dried ones count), these can also increase the amount of polyphenols which can help to nourish our gut microbes even further.
“Quiche on the other hand is typically based on a milk custard filling and pastry, which doesn’t provide any fibre and is typically lower on the vegetables too. With the shop-bought versions, these can often contain other additives such as emulsifiers and inflammatory oils which are not great for our gut.”
