When the weather beckons for a picnic, it’s the perfect opportunity to nourish your body with gut-friendly foods that not only tantalise your taste buds but also support your digestive health. Whether you’re lounging in the park or hiking through nature, these recipes are sure to make your outdoor feast a delightful and gut-loving experience.
1. Quinoa Salad with Fermented Vegetables and Chickpeas
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups water
- Assorted vegetables (e.g., bell peppers, cucumbers, cherry tomatoes)
- Fermented vegetables (e.g., kimchi, sauerkraut)
- Cooked chickpeas
- Fresh herbs (e.g., parsley, dill)
- Olive oil
- Lemon juice
- Salt and pepper to taste
Instructions:
In a saucepan, bring the water to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for 15-20 minutes or until the quinoa is cooked and the water is absorbed. Let it cool.
Chop the assorted vegetables into bite-sized pieces and mix them with the cooled quinoa in a large bowl.
Add the fermented vegetables and cooked chickpeas for a tangy flavour and a boost of probiotics and protein.
Drizzle olive oil and lemon juice over the salad, and season with salt, pepper, and chopped fresh herbs.
Toss everything together until well combined. Serve chilled or at room temperature.
2. Salmon and Avocado Wrap with Greek Yogurt Spread
Ingredients:
- Cooked salmon fillet, flaked
- Ripe avocado, mashed
- Cucumber, thinly sliced
- Carrots, shredded
- Leafy greens (e.g., spinach, arugula)
- Whole grain or gluten-free wraps
- Greek yogurt
- Lemon zest
- Salt and pepper to taste
Instructions:
In a small bowl, mix Greek yogurt with lemon zest, salt, and pepper to create a flavorful spread.
Lay out the wraps on a clean surface.
Spread a layer of the Greek yogurt mixture onto each wrap.
Place a portion of flaked salmon onto the yogurt spread, followed by mashed avocado, cucumber slices, shredded carrots, and leafy greens.
Roll up the wraps tightly, tucking in the sides as you go.
Slice the wraps in half or into bite-sized pinwheels for easy serving.
3. High-Protein Yogurt Parfait with Berries and Granola
Ingredients:
- Greek yogurt
- Fresh berries (e.g., blueberries, strawberries, raspberries)
- Homemade or store-bought granola
- Honey or maple syrup (optional)
Instructions:
In serving cups or jars, layer Greek yogurt with fresh berries and granola.
Repeat the layers until the cups are filled, ending with a final sprinkle of granola on top.
Drizzle honey or maple syrup over the parfait for added sweetness if desired.
Seal the cups or jars tightly for easy transport.
These gut-friendly picnic recipes are not only delicious but also packed with nutrients to support your digestive health. Whether you’re enjoying a leisurely picnic in the park or embarking on a scenic hike, these dishes will make your outdoor dining experience both satisfying and nourishing. So grab your picnic basket, blanket, and these wholesome recipes for a memorable feast under the sun!