Is there anyone who doesn’t like picnics? Not according to Smithsonian Review, which reported that searches for “picnic ideas” have almost quadrupled over the past year.
It may be that the pandemic has accustomed us all to doing everything, including eating, outside in the fresh air, or to a new awareness of the many health benefits of spending time in nature. Whatever the reason, eating outdoors is more popular than ever, and with a little planning, you can take the perfect picnic anywhere you’ll enjoy it: the beach, the mountains, even indoors .
There are of course some practical considerations when filling your picnic basket. You want foods that won’t melt or spoil and are portable and easy to eat as well as healthy. Produce checks each of these boxes and can be enjoyed in many easy and delicious ways. Additionally, the majority of Americans do not meet the 2020-2025 Dietary Guidelines recommendations for produce (1.5 to 2 cups of fruits and 2 to 3 cups of vegetables each day), according to the Centers for Disease Control and Prevention (CDC)and many cite lack of prep and cooking time as the reason why, according to research published in June 2020 Nutrients. But many fruits and vegetables don’t need a lot of time or attention to be picnic-worthy.
Sweet peas, small peppers, small carrots, broccoli florets, radishes, cherry tomatoes or grapescherries, berries, peaches and plums require no peeling, dicing or other prep work to enjoy – just rinse them and add them to a food storage container or zip-top bags. They make the perfect picnic appetizer, either on their own or served with dip.
A daily dose of fruits and vegetables is associated with a multitude of benefits. Fruits and vegetables are very low in calories and high in vitamins, minerals and dietary fiber, reports Orlando Health. They may also help prevent chronic diseases, aid digestion, lower blood pressure and control appetite, according to Harvard TH Chan School of Public Health. A study published in January 2020 in the journal Nutrients found that participants who ate at least five servings of fruits and vegetables even experienced an improvement in their mood.
Another benefit of plant-based options? They tend to be less likely to spoil heat than meat, dairy or other animal products. This doesn’t mean you shouldn’t exercise caution, however. Generally, the temperature range between 40 degrees F and 140 degrees F is the danger zone for food, where bacteria can multiply quickly, according to Kansas State University. Food is only safe for up to two hours at this range, and only one hour if outside temperatures are above 90 degrees F. It’s a good idea to surround your food with ice packs and place it in a insulated container to avoid any deterioration, advises United States Department of Agriculture (USDA). And don’t forget to pack plenty of water and drinks to stay cool and hydrated.
Below you’ll find nine picnic recipes that are much more filling, nutritious and colorful than cheese and crackers.
