Let’s talk to a nutritionist.
Picnic season is officially open! It’s time to cook a lot, delicious and fresh air. But what exactly to please yourself, friends, family and loved ones? After all, all kinds of barbecue and other meat dishes cooked on charcoal are classics of the genre. And how to diversify the table in nature, what dishes to add to it?
Elena Doronkina“title=”Elena Doronkina“/>
nutritionist, founder of fruit, vegetable and healthy food delivery service
Take note of simple and interesting recipes that can be prepared quickly and easily outside.
Vegetables with new flavors: tarragon + basil
No picnic is complete without a fresh vegetable salad. But even this classic dish can acquire new flavors. Add fresh greens to the cut of fresh cucumbers and tomatoes. Choose not only the classic dill and parsley, but also green basil and tarragon. And complement the salad with lemon juice, a portion of green olives without stones. Drizzle with a few tablespoons of olive oil, add pink salt and a mixture of pepper. The taste will be fresher and uncomplicated. Don’t forget the red pepper. This vegetable is the leader in the content of vitamin C.
Elena: Tarragon – or, as it is also called, tarragon – is not a very popular plant among Russians, I would even say underestimated. It has many useful properties that you will not find in all herbs. For example, it contains magnesium, iron, phosphorus, potassium, sodium and iodine. It is also rich in coumarins that destroy viruses and bacteria, flavonoids that improve the body’s metabolic processes, carotene that stimulates the brain, and essential oils that have a detox effect on the body.
Canned food in an interesting lecture: seaweed salad
It is often customary to take different conservation options for nature (especially when relaxing with tents somewhere on the river bank). It is convenient and economical. It would seem: well, what is there to think? But even in the case of canned food, you can show gastronomic imagination.
Take on the rest pots of red beans, tuna in its own soup and seaweed. Rinse beans and cabbage with water, put in a deep salad bowl. Add tuna, salt and pepper to taste. Mix and season with vegetable oil. This is a very tasty and satisfying salad, which can be a substitute for a side dish. By the way, seaweed is the champion in iodine content (a trace element that is necessary to maintain a healthy thyroid gland). Just 100 g of this product contains 200% of the daily value.
Elena: The fact that canned food is junk food is nothing more than a myth. Today, the production of such products has reached a larger scale compared to what it was, and among the canned assortment you can find really healthy dishes. Canned fish is one such option. Tuna contains important elements for the body, such as calcium, which strengthens the bones, and magnesium, which boosts our energy. Tuna is rich in vitamin D, which is necessary for the body to strengthen immunity and improve brain function.
While the coals are still warm: stewed mushrooms
The brazier is still full of hot coals, but are you bored with meat dishes? Then cook mushrooms in the garlic sauce. Rinse the mushrooms without cutting, put in a clean container. Then make the sauce: mix a few chopped cloves of garlic with pepper, salt and olive oil. Add the sauce to the mushrooms, stir and leave covered for 10 minutes. If the mushrooms are large, cook them directly on skewers. Cook smaller ones on a wire rack.
Elena: It is believed that the grill is the most correct way to cook mushrooms. They contain vitamins B and C, important for health, as well as iron, phosphorus, potassium and folic acid. Such a dish will calm the nervous system, improve the functioning of the cardiovascular system, and also strengthen the bone tissue. By the way, there is no cholesterol in mushrooms.
No Dessert: Baked Apples with Honey and Date Syrup
And what about desserts? They also have a picnic area. At the same time, the sweet part of the table can be made healthy and tasty. Take seasonal apples, cut in half, remove the core, leave a small depression in each half of the apple. Put a teaspoon of honey or date syrup in the dimple. Carefully wrap each apple half in foil and roast in the remaining coals for about 15 minutes. Delicious baked apple dessert is ready! And if you supplement it with a handful of walnuts (only if there are no allergic reactions), it will become even more piquant.
Elena: Baked apples are of particular value – they have a beneficial effect on the functioning of the intestines and digestive organs, restore the body’s defenses, and are useful for inflammation of the gallbladder and pancreas. In addition, baked apples are easier to digest, while they do not lose vitamins and nutrients during baking.
Tea with the family: “no” to bags, “yes” to herbs
And, of course, brewing aromatic tea. To the selected variety (black or green), add a little clove, cinnamon and cardamom. Let the drink brew for at least 10 minutes. In nature it is not necessary to rush, it is important to consider and enjoy. Leave tea bags for the hustle and bustle of the city and office life. And enjoy a cup of tea under the crackling of logs and pleasant music.
Elena: Tea with herbs is a real find for those who care about their health. It is a natural “antiseptic” that improves digestion, colds and various pains (including dental pain), has a beneficial effect on the gastrointestinal tract and lowers blood pressure.