Cara Cunningham, MINDI, Community Dietitian
With the summer holidays in full swing and with the kids at a loose end – having a picnic (even if it is at the bottom of the garden ) can be a fun way to have a change of scene and fight the boredom!
Here are a few hints to make the picnic be less about the limp sad ham sandwiches and more about crunchy healthy alternatives
· Salads: a good way to use the school lunchboxes when school is ‘out’ is to use them to bring washed lettuce leaves; don’t forget to add grated carrot, cherry tomatoes, chopped cucumber, peppers, beetroot and red onion. Carrying the low fat dressing in a separate container will ensure that your salad stays fresh.
· Good for the Dippers: for those who like to dip, why not try, for a change hummus, tzatziki, salsa, guacamole, relish, mint yoghurt, instead of crisps or tortilla chips – bring sticks of carrots, peppers, cucumber even broccoli spears that can be dipped
· Sandwich fillings: instead of ham how about trying egg, other cold meats like chicken, turkey or beef, tinned fish like salmon or tuna
· Bread for the Sandwiches: make the healthier choic and go for the seeded, nutty breads or rolls
· Ditch the Sandwiches: this may seem a bit radical but how about using up that leftover pasta or rice to make a cold rice or pasta salad
· Fresh fruit salad: summer really is without doubt the best time for fruit, so make up a fruit salad with those summer fruits like strawberries, raspberries, blueberries and maybe more exotic mango and pineapple – chuck in whatever is handy, cover with a bit of lemon juice and let everyone tuck in
· Goodies: well although a picnic is a special occasion think healthier treats such as banana bread (see recipe attached ), fruit buns or fruit brack
In order to keep food safe always wash your hands before preparing and eating food (baby wipes are handy! ), use a cool bag to store your foods, once prepared store your picnic in the fridge until you leave the house and while at your picnic. If possible, keep the picnic bag in a shaded spot. And when you are finished gather up your rubbish and bring it home – leave behing only the imprint in the grass!
Summer is a great time for a picnic, even if the weather doesn’t always ‘play ball’ – but no harm in bringing a few extra picnic blankets, sure that’s what they’re for – right!
For more information contact the Community Nutrition & Dietetic Service, HSE CHO 8 (Midlands, Louth and Meath ) phone: 0449395518, or email: [email protected].
