Easy, original and summery ideas for picnic food

The picnic has always been part of our gastronomic culture, with classics that continue to arouse memories and whet appetites: omelettes, dumplings, easy-to-share bites and recipes designed to enjoy away from home. Far from disappearing, these proposals coexist today with new ways of eating outdoors, where fresh ingredients, lighter recipes and an increasingly conscious diet are gaining prominence. 

In this basket, fresh and natural product is the one that rules: seasonal fruits and vegetables, whole grains, healthy fats and light proteins that provide satiety without being heavy. The premise is no longer to eat more, but to eat better.

It is important to keep in mind that outdoor food demands preparations that are easy to transport, resistant to temperature changes and easy to share.

Simple homemade preparations, designed to maintain energy without causing the feeling of heaviness typical of large meals: wholemeal focaccias accompanied by different varieties of hummus (classic chickpea, beetroot, carrot or roasted pepper), or cold creams and complete and balanced salads that combine vegetables, quality protein, whole grains and healthy fats such as nuts, avocado or extra virgin olive oil or fresh and seasonal fruit. 

Eating outdoors is an opportunity to enjoy a lighter, more conscious gastronomy, connected with the environment.

Quinoa, peach, cucumber and spiced chickpea salad

Time: 30-35 minutes.

Ingredients (4 people):

• 300 g ripe peaches 
• 250 g cooked chickpeas 
• 120 g dry quinoa 
• 120 g medium cucumber 
• 80 g lamb's lettuce or baby spinach 
• 60 g feta cheese (optional) 
• 40 g chopped walnuts 

For the spiced chickpeas

• 1 tablespoon extra virgin olive oil 
• 1 teaspoon sweet paprika 
• ½ teaspoon turmeric 

Vinaigrette

• 3 tablespoons extra virgin olive oil (45 ml) 
• Juice of 1 lemon 
• 1 teaspoon mild mustard 
• Black pepper 

Preparation:

1. First, cook the quinoa and let it cool. 
2. Meanwhile, bake the chickpeas with spices at 200 °C for 20 minutes. 
3. To prepare the salad, cut the peaches and cucumber into cubes. 
4. In a wide-mouth jar (with a lid and a capacity of 1 l or 2 l) put the quinoa, chickpeas, chopped peaches and cucumbers, lamb's lettuce, chopped walnuts and feta cheese. Cover the jar and leave it in the fridge until it is time to transport.
5. For the vinaigrette, mix all the ingredients in a glass jar. Close the jar and shake. Set aside until ready to serve. 

Energy (kcal) 559

HDC 66.09

Proteins 20.5

Fats 23.62

AGM 10.44

AGP 6.6

AGS 5.02

Cholesterol 12.75

Fibre 11.55

Simple sugars 9

Watermelon and mint lemonade

Time: 30 minutes

Ingredients (4 people):

• 1 kg watermelon
• 30 g coconut sugar
• 20 fresh mint leaves
• 3 lemons squeezed for juice
• 1 l of water
• Plenty of ice

Preparation:

1. Peel the watermelon and remove the seeds. Then, cut it into pieces and set aside. 
2. Rinse the mint leaves and crush them in a jug with the sugar.
3. Place the watermelon in the blender glass along with the mineral water and the juice of the lemons. Liquidize well until you have a homogeneous liquid. Add this preparation to the jar containing the sugar and the crushed mint.
4. Finally, add a handful of ice and stir well. Let it cool in order to serve it very cold. 

Energy (kcal) 58

HDC 13.02

Proteins 1.14

Fats 0.11

AGM 0

AGP 0

AGS 0

Cholesterol 0

Fibre 0.6

Simple sugars 13.02

Cold cream of roasted tomato, strawberries and basil

Time: 30 minutes (preparation)/ 2 hours (cooling)

Ingredients (4 people):

• 600 g ripe tomatoes
• 150 g strawberries
• 60 g red pepper
• 40 g red onion
• 20-30 g wholemeal bread (1 small slice)
• 40 ml extra virgin olive oil 
• 1 tablespoon of apple cider vinegar
• 8–10 fresh basil leaves
• Salt and black pepper

Preparation:

1. Roast the tomatoes and pepper for 20 minutes at 200 °C to intensify their flavour.
2. Blend together with strawberries, onion, bread, basil, oil and vinegar.
3. Then, adjust the salt and leave to cool for a minimum of 2 hours.
4. Carry them in a thermal bottle or in individual bottles.

Energy (kcal) 158

HDC 13.4

Proteins 2.54

Fats 10.5

AGM 7.11

AGP 1.3

AGS 1.7

Cholesterol 0

Fibre 3.8

Simple sugars 4.75