With the arrival of good weather, eating in the park, going on a hike with a healthy snack or enjoying a good sandwich on the river bank becomes an ideal plan for the whole family and an incentive for children to enjoy more time outdoors , with all the benefits that come with contact with nature.

Preparing a picnic is ideal to eat delicious food after a hiking route , to enjoy the green spaces of your city and to flood your physical and mental health with benefits like the ones we list below.

4 benefits of going on a picnic

healthy picnics

  • Breathe fresh air : Especially for those who spend many hours sitting in front of the computer or indoors, having a picnic literally means a breath of fresh air . Additionally, it improves respiratory health.
  • Reduces stress and anxiety: Spending time outdoors, listening to the sounds of nature and doing physical activity outside involves a reduction in cortisol levels, the so-called stress hormone. You will also secrete neurotransmitters related to a positive mood, such as dopamine, serotonin and endorphins. Going on a picnic improves your mental health and helps you escape from daily problems.
  • Adequate dose of vitamin D: Its deficiency is one of the most pronounced among the population, and being in the sun between 5 and 30 minutes a day contributes to receiving the adequate dose. The recommended daily allowance of vitamin D is 400 international units (IU) for children up to 12 months, 600 IU for people ages 1 to 70, and 800 for people over 70, according to the Mayo Clinic.
  • Family ties : Going on a picnic with your children allows you to spend quality time with them, recover traditional games , learn more about the flora and fauna of your area, practice conscious eating, cook beforehand as a family and, above all, create even deeper bond between the entire family. You will build memories that will last forever.
  • Eat healthy : Going on a picnic does not mean buying industrial pastries or a hamburger from a fast food chain, but quite the opposite. You will be able to plan a light, exquisite and fun menu loaded with nutrients, original, innovative and full of colors. For that, at Cucamenta we offer you a good assortment of recipes.

11 recipes to take to a picnic with children

11 healthy recipes

  • Vegan dumplings : From Living Like a Panda they teach you how to prepare these delicious vegan dumplings loaded with protein, vitamins, minerals and antioxidants, including homemade dough. The filling has textured soy, onion, pepper, tofu, extra virgin olive oil and spices such as cumin, paprika and oregano.
  • Spectacular Greek salad : The good thing about picnic salads is that you can prepare them in jars and carry them comfortably. This proposal from Gipsy Chef to transport you to the Mediterranean sun includes fresh vegetables, capers, feta cheese, lemon or olives to make you fly.
  • Kartoffelsalat : The German potato salad has cooked potatoes, sweet and sour pickles, chives and a rich dressing with mustard and mayonnaise. Ideal to accompany sausages and make a special German meal in the countryside. You can learn how to make it in Pequerecetas.
  • Extremadura Zorongollo: An ideal recipe for a snack that you can consult on the Directo al Paladar website and that is ideal as a snack or garnish. It has roasted meaty red peppers, chives, vine tomatoes, chives and an exquisite dressing.
  • Delicious poke bowl : This term refers to delicious rice salads - usually with marinated fish and vegetables - perfect for the heat and from Hawaii, which you can customize to your liking. In this video you will find 3 different ideas. You can combine ingredients such as spicy sauce, red tuna, edamame, carrot, cucumber, avocado, salmon, wakame seaweed, caramelized pineapple and much more.
  • Chicken and mango skewers with sweet and sour sauce : What kid doesn't love skewers? On the Comiendo a dos carallos channel they teach you how to prepare them along with other cold recipe ideas such as cod salad, stuffed tomatoes or tuna burgers with tartar sauce.
  • Turkey breast, tetilla cheese and avocado sandwich: A very simple and delicious sandwich, ideal for the little ones, and proposed by chef Fabián León on the Carrefour Spain channel. Don't forget to rub tomato and olive oil!
  • Breaded mushrooms : If you want to innovate with respect to the usual breaded fillets, one possibility is to opt for breaded mushrooms, which accept a wide variety of sauces such as barbecue, aioli, honey mustard sauce or blue cheese sauce. . You can prepare them like sanjacobos , with cheese inside.
  • Smoked salmon croissant : An exquisite snack available in writing on the Nestlé blog . Prepare homemade croissants with puff pastry dough and fill them with salmon, cream cheese, arugula, radish and cucumber. Super summery!
  • Green pasta salad : From Mi Casa Revista they propose a “green” version of the pasta salad with ingredients such as spinach, avocado, edamame or pea, parsley, basil or cilantro, accompanied by a powerful and fresh dressing.
  • Thai beef sandwich with aromatic herb mayonnaise : On the Loleta website you will find the keys to this gourmet sandwich. It has fresh vegetables and a super creamy cilantro and avocado sauce.
Remember that grandma's recipe book, recipe books, Instagram, TikTok, YouTube or blogs are an inexhaustible source of knowledge for going on a picnic.


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