Healthy snacks on the go - 9 delicious ideas
Picnic basket 1: Three healthy snacks for sun-seekers
In good weather from the next meadow, enjoy the sun and give the complexion a touch of holiday - wonderful! With: three healthy snacks for sun lovers.
Carrot curry salad
Peel and wash 500 g carrots and grate them into pens. Roast 50 g cashews in a frying pan without fat, chop coarsely. Braise carrot sticks in olive oil for 1 minute, dust with 1 teaspoon curry powder, roast briefly. Then deglaze with 150 ml of vegetable stock. Add 1 tbsp maple syrup and 1 tbsp lime juice. Cover and cook for about 5 minutes until firm. Put the carrots and broth into a bowl, let cool. Add 1 small Romaine lettuce cut into strips and the cashews, season to taste again with curry, salt and pepper.
The good thing about it: The beta carotene from carrots converts our body into vitamin A, thus protecting the cells from damage caused by UV radiation. In addition, carrot nibblers become even brown. Anyone who spices his carrot salad with curry also inhibits inflammatory processes in the cells that make the skin age.
Guacamole with tomatoes
Put the pulp of 2 ripe avocados in a bowl and crush roughly with a fork. Finely chop 1 small red onion, 1 tomato and 1 chili pepper and add. Stir in 1 pressed garlic clove, 1 tbsp lime juice and 2 tbsp yoghurt and season with salt, pepper and a little sugar. Enjoy pure or eat with flatbread. Also suitable: Paprika stripes, cherry tomatoes and cheese cubes.
The good thing about it: Avocados, the fruity-fresh powerhouse, supply mainly vitamin E. This slows down skin aging and prevents pigmentation. The dye lycopene in tomatoes acts like a parasol from the inside.
Berry smoothie
Each a handful of washed blackcurrants, blueberries and blackberries puree with 150 ml of buttermilk, possibly add a little honey and fill it with a few ice cubes in a thermos.
The good thing about it: Dark berries provide a particularly effective cell protection and catch free radicals through their blue dyes, the anthocyanins.
Also wrap up:
Sunscreen lotion with high sun protection factor (e.g., from Avène), gel against insect bites (e.g., Weleda combudoron), Hypericum D6 globules to prevent sun allergy (5 globules 3 times daily in summer), sunhat with UV protection (e.g., from Coolibar).
Picnic Basket 2: Three healthy snacks for music festival fans
Why only bratwurst and fries? Pack a Care package with what provides energy for celebration and prevents a hangover, if in the intoxication of music it should be a bite or two too many. Here are three healthy snacks to strengthenthat should not be missing.
Meatballs with spicy tomato salsa
Mix 500 g ground beef with 1 finely chopped onion, 1 pressed garlic clove, half a teaspoon of ground coriander, cumin and red chilli powder and 1 tablespoon of tomato paste. Form small meatballs and fry in oil. For the salsa: 1 tin of peeled tomatoes, 1 onion, 1 clove of garlic, 1 red pepper, 1 fresh red chilli cut or in the blender. Season with salt, pepper and a little sugar.
The good thing about it: Ground beef instead of raw food. Because alcohol needs a fatty basis. The agitator in peppers and hot peppers, the capsaicin, "disinfects" the stomach and intestines.
Banana bread with walnuts
Sift 300 g of flour (type 1050) with 1 sachet of baking powder and a pinch of salt into a mixing bowl. Add 150 g finely chopped walnuts. Crush 3 ripe bananas with a fork. Whisk together 150 grams of butter and 120 g of cane sugar, then alternately mix in banana bran and flour-nut mix. Grease a box mold, pour in the dough. Bake in the preheated oven at 175 degrees (155 degrees recirculation, gas level 2) on the middle rail for 50 to 60 minutes.
The good thing about it: A good mood pastry that keeps your body and mood high thanks to carbohydrates and B vitamins. Bananas and walnuts contain a lot of magnesium and potassium, both minerals that balance the water balance and prevent a hangover.
Ginger and lime ice tea
Add 5 teaspoons of black tea and a few fresh slices of ginger with 1 liter of boiling water. Let it rest for 3 minutes. Let cool down. Remove the ginger slices, add the juice of half a lime and sweeten to taste with cane sugar or honey. Add ice cubes and fill in a thermos.
The good thing about it: Does not always have to be coffee when a hangover threatens. The caffeine in the black tea also keeps awake, vitamin C from the lime strengthens the immune system (important in the fray), and ginger calms the stomach between beer and red wine.
Also wrap up:
Earplugs if you land too close to the speakers (e.g.Hearos X-Trem with extra high sound insulation), an inflatable neck pillow for naps in between (eg from Vaude), disinfectant spray for trips to the Dixie toilet (for example from Sagrotan).
Picnic basket 3: Three healthy snacks for refueling after exercise
Respect! You start right throughwhile others bask in the sun. Whether city run or beach volleyball tournament: You have earned your vesper after your sporting investment in any case, which recharges your batteries. Here are three healthy snacks for fresh energy.
Whole grain sandwich with turkey breast and cheese
1 slice wholemeal toast or wholemeal bread with cream cheese, a second slice with tomato paste, sprinkle fresh cress on it. Cover with three slices of turkey breast and pepper strips, fold up and cut in half diagonally. If you do not like cream cheese, just put a little butter and a slice of cheese on the bread.
The good thing about it: Whole wheat bread contains "good" carbohydrates, which are slowly converted into energy by the body. So you fill your energy storage optimally. Ideally, it is easily digestible protein from the low-fat turkey to support muscle growth. With vitamin C from cress and paprika you arm yourself against free radicals, which are caused by the increased oxygen turnover during sports.
Mango and coconut rice pudding
Boil 2 cups of water, 2 cups of unsweetened coconut milk and 3 tablespoons of sugar in a saucepan, add 2 cups of rice pudding, simmer for 10 to 15 minutes over low heat, stirring again. Season with sugar and cinnamon and let cool. Peel 1 ripe mango and cut the pulp into pieces. It is best to transport both separately packed and mix them just before eating.
The good thing about it: The easily digestible rice pudding brings a quick power boost after you've exhausted yourself. Coconut milk provides B vitamins, magnesium and potassium, micronutrients that keep your heart and circulation healthy. With fresh mango you can treat your cells abundantly with beta-carotene sunscreen and immune-boosting vitamin C - both important if you enjoy training outdoors.
Melon and raspberry juice
Dice 200 g flesh of a watermelon, puree with 100 g raspberries. Add a dash of lemon juice, chill and put in a thermos. To drink a portion of juice with two parts of mineral water.
The good thing about it: Melons consist of 90 percent water and balance the fluid balance after the movement. Raspberries contain vitamin C in addition to defensive strength, as well as salicylic acid, which improves the blood flow in the body and supports the positive effect of sports on the cardiovascular system.
Also wrap up:
Pain relieving blister patch for stressed feet (e.g., from Compeed), mini-cool pack for puffiness (eg, from Coolike), fragrant refreshment wipes for cooling (e.g., "Citrus Garden" by Taoasis).
