Family picnics are one of the most enjoyable activities. And even if you stoically follow a diet, this is not a reason to stay away from the general fun. Healthy goodies can be prepared in advance at home and take with you to nature. We will help you prepare interesting snack options. 5 healthy picnic snacks.

1.lavash with rice and tuna greens

Brown rice is firmly established in the rating of healthy products. The bran shell of the grain makes it rich in fiber, vitamins of groups A, B and PP, as well as various trace elements, including iron. In the finished form, the rice grains do not stick together and retain their shape. It is popular with supporters of healthy food and is often used in dietary nutrition.

lavash with rice and tuna greens

Ingredients:
Brown rice 5.29oz
Peking cabbage half a head
Cucumber 1 piece
Canned tuna 8.82oz
Feta cheese 3.53oz
Sour cream 3.53oz
Garlic 2-3 crushed cloves

Instructions:

Cooking time 25 minutes

Boil the rice in salted water. Finely chop half a head of peking cabbage, cut the cucumber into strips. Mash the canned tuna with a fork. Rub the feta cheese into a crumb and combine it with the rest of the ingredients.

Mix the sauce from sour cream and 2-3 crushed garlic cloves. Lubricate the sauce with a thin pita bread, spread the filling, tightly folded and wrapped with a film.We remove the roll for a couple of hours in the refrigerator. This roll is convenient to take with you on a picnic to cut it into portions and treat your friends.

2. Tortillas with beans, cumin, chili, coriander, and fresh tomatoes. 5 healthy picnic snacks.

Red beans are a rich source of fiber. Fiber gives a feeling of satiety, stabilizes blood sugar levels and helps to eliminate toxins from the body. Also, beans are also called “vegetable meat”, as it contains 20-25% of high-calorie, easily digestible proteins! In addition, due to its high nutritional value, it remains very useful for the figure. Beans can be used to make salads, appetizers, soups, side dishes, sauces, and even desserts. A light but satisfying flatbread with beans is a real treat.

Tortillas with beans, cumin, chili, coriander, and fresh tomatoes

Ingredients:
Beans 8.82oz
Tortillas 4 pcs
Red onion 1 piece
Garlic 4-5 crushed cloves
Cumin, chili and coriander to taste
Fresh tomatoes 3 pcs
Microgreens 2 tablespoons

Instructions:

Cooking time 30 minutes

Soak the beans overnight, cook and puree with a blender, slightly diluted with water. Butter the tortillas and put them in the oven at 356F for 10 minutes. We make a roast of red onion and garlic. Spread the bean puree, season with cumin, chili and coriander, put fresh tomatoes and herbs in the tortilla. Place the filling on one half of the browned tortilla, cover the second and lightly press. This tortilla will be a picnic hit.

3. Hummus Sandwich. 5 healthy picnic snacks.

Chickpeas are turkish peas, as they are the basis for hummus. Chickpeas can be boiled, fried, stewed, added to soups, and also used as a side dish. A hummus sandwich is a prime example of how delicious can be healthy.

Hummus Sandwich

Ingredients:
Chickpeas 12.35oz
Garlic 2-3 crushed cloves
Mint sprigs 3 pcs
Salt, cumin, paprika and black pepper to taste
Sesame paste 3.53oz
Lemon juice 1 tablespoon

Instructions:

Soak the chickpeas for 8 hours, fill with fresh water and cook until tender. Whisk the peas in a blender with garlic cloves, a sprig of mint, season with salt, cumin, paprika and black pepper.

Next, add sesame paste, lemon juice and a little vegetable broth to the desired density. Dry rye toast in a frying pan without oil, smear with hummus and decorate with micro-green parsley. This successful combination will be appreciated by everyone without exception.

4. Lentil meatballs with carrots and zucchini

Lentils are distinguished by their nutritional value and healing properties. Green lentils are used to prepare salads and side dishes for various meat dishes. Unpolished lentils are a source of trace elements, vitamins and vegetable protein. This product is completely eco-friendly, as it does not accumulate toxins and nitrates. Lentil meatballs are good in their purest form.

Lentil meatballs with carrots and zucchini

Ingredients:

12 servings are calculated
Lentils 10.58oz
Оnion 1 piece
Garlic 2-3 crushed cloves
Grated carrot 5.29oz
Zucchini 5.29oz
Cabbage 5.29oz
Water 3.53oz
Eggs 3 pcs
Salt 1/2 teaspoon
Curry, paprika and black pepper to taste

Instructions:

Soak the chickpeas for 8 hours, fill with fresh water and cook until tender. Whisk the peas in a blender with garlic cloves, a sprig of mint, season with salt, cumin, paprika and black pepper.

Next, add sesame paste, lemon juice and a little vegetable broth to the desired density. Dry rye toast in a frying pan without oil, smear with hummus and decorate with micro-green parsley. This successful combination will be appreciated by everyone without exception.

Fill the lentils with a liter of water, cook and mash in a puree. In a frying pan, pass the onion with garlic. Pour out the grated carrots, zucchini and cabbage, pour in water and simmer until softened. Next, combine the vegetables with lentil puree, add 3 eggs, salt, curry, paprika and black pepper. Knead the minced meat, shape the meatballs, grease with olive oil and bake in the oven at 392F for 20 minutes. To make them easier to take with you, wrap each cue ball in a lettuce leaf.

5. Spinach and cheese patties

Spinach is extremely healthy. After all, it contains a lot of vitamins. Spinach has another valuable quality. This is a versatile product that can be combined with any other ingredients. Therefore, you can make anything from it, starting with salads and soups, ending with homemade cakes and drinks.

Spinach and cheese patties

Ingredients:

10 servings are calculated

Puff pastry without yeast 17.64oz
Suluguni 7.05oz
Spinach 8.82oz
Egg 2 pcs. + egg yolk for greasing
Milk 2 tablespoons
Peeled pumpkin seeds for decoration
Salt to taste

Instructions:

Cooking time 50 minutes

Spinach is finely chopped and blanched in boiling water for just a minute. We throw it in a colander and dry it well. Grind the cheese on a grater, whisk with eggs, salt to taste. Add the spinach here, mix well.

The dough is rolled out in a thin layer, cut into identical squares. In the center of each square, put a little filling, connect together the two opposite edges, lubricate the dough with a mixture of egg yolk and milk, sprinkle with seeds. Spread the puffs on a baking sheet with parchment paper and put them in the oven at 356F for half an hour. We take out the pies and put them in a plate and treat the family. Bon Appetit!

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Elena Petrova

I am a journalist and co-founder of Elena Sunshine Magazine. I am an entrepreneur with 20 years of experience. In my magazine I want to share my experience, talk about beauty news, fashion trends, delicious...

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I am a editor and co-founder of Elena Sunshine Magazine. I have 10 years of experience in mass media as a journalist and editor. I also do software testing. For the magazine, I provide high quality content...