Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. She earned her Master of Science in Public Health Nutrition from the University of Tennessee and has a research background in maternal and child health nutrition and public health, as well as a Certificate of Training in Obesity Interventions from the Commission on Dietetic Registration. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family.
5 Healthy Picnic-friendly Foods
2 min read
Summer picnics are a wonderful way to enjoy the outdoors, whether at a nearby park or near a river. Relaxing on a blanket while eating a meal is a great way to connect with nature. Kids can have fun running around, exploring nature, and taking a break from screens. Don’t forget to check out our surprising picnic must-haves for your next sunny day. Here are some healthy food options to consider:
Salad in a jar
When it comes to picnics, salads can be difficult to pack since they require multiple containers for the salad and dressing. However, jarred salads are a great solution. The trick is to layer the ingredients in the right order to avoid any sogginess.
Here’s what you do:
- Prepare a mason jar with hard veggies such as peppers and onions at the bottom and cover with a dressing of choice. The goal is to avoid mixing high-water-content veggies like lettuce with dressing.
- Next, add protein such as beans or grilled chicken, then watery veggies such as cucumber followed by cheese and nuts.
- Finally, fill the jar with lettuce and store in a cooler for a fresh meal that just needs a good shake before eating.
Get ready to start using refreshing and soup in the same sentence with this chilled soup recipe that’s a perfect combination of sweet and savory. This easy recipe is perfect for the summertime – bursting with vibrant colors and flavors.
This pasta salad recipe packs in nutrients from a variety of vegetables and adds a nice crunch from bell peppers and cucumbers. With a vinaigrette-based rather than mayonnaise-based dressing, this pasta salad fares better for outdoor summer events from a food-safety aspect.
Cheese and Fruit Board
If you’re pressed for time when it comes to meal preparation, a cheese and fruit board is a quick and effortless option. You can either cut fruit and slice the cheese yourself at home or purchase pre-sliced cheese and cut fruit from the grocery store. It’s important to keep the cheese chilled until you’re ready to serve, especially on hot days, as warm temperatures can cause bacteria to multiply rapidly.
Popcorn
Looking for a fiber-packed whole-grain snack that’s perfect for picnics? Popcorn is a great choice. Not only does it not require cooler space, but it’s also safe to leave in the sun for the duration of your picnic. Try these ideas for taking your popcorn flavors to the next level.
