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Summer Healthy Vegan Picnic Recipes

June 8, 2018

So with Summer around the corner and the sun finally making an appearance, picnics are the perfect activity to do with friends and family.

With all the different food choices to pick from, I wanted to show you a few healthy recipes that are easy and take minimal time to prep and be sure that everyone will still love. 

 

Quinoa Bean Salad

This is such a versatile recipe that takes 15 minutes or less to prep. The only thing you will need to cook is quinoa and beans if bought not already cooked which takes about 10 minutes. The rest is just chopping the raw vegetables and mixing it all together, putting it in tupperware and you're good to go! With this mix, you can even add it to wraps to make it more filling and top it with hummus or guac. You can also swap the quinoa for pasta if you're not a fan. There are endless options! 

Base: 

1 Cup of Quinoa- optional can add vegetable stock cube for more flavour. 

1 Can of any beans (Chickpeas or Kidney beans would be my choice). 

Optional vegetables: 

Chopped cucumber 

Spinach 

Chopped peppers

Sweetcorn

Edamame beans 

Raw onion 

Lettuce 

 

Dressing options:

Mustard and Maple: Mix 1/2-1 teaspoon of dijon mustard with 2-3 tsp of maple syrup or any liquid sweetener. 

Tahini and Lemon: Mix 1 tbsp of tahini with 1.2 juice of lemon, black pepper and a bit of water to desired consistency. Can add garlic powder and paprika too for extra flavour. 

 

Protein Packed Thick Chocolate Milkshake

 

You may think that a chocolate milkshake could never be healthy, but this recipe is nothing but nutritious with a secret ingredient to make that thick milkshake consistency. This is perfect for a picnic as it feels indulgent yet it is still super healthy and filling. Blend up all the ingredients and you're left with the yummiest smoothie ever and I promise you won't even taste the avocado. 

 

Ingredients: 

Serves 2 but can adjust to how many people you want to serve. 

 

2 frozen bananas 

2 Scoops of vegan chocolate protein powder (I use SFNutrition. Use discount code feedmeglow15 for 15% off your order). 

1-2 tbsp of cacao powder 

1-2 tsp of unrefined sweetener if needed (Dates, date syrup or maple syrup). 

1/2 Avocado 

1 cup non- dairy milk + water to desired consistency. Not too much as you still want it thick. I always opt for almond, coconut, oat or hazelnut milk. 

1-2 tsp of cashew or almond butter. 

Ice to keep it cool! 

Optional: Can add 1-2 tsp of maca or lucuma powder for that caramel taste. 

If you're also feeling #health, you can sneak a little handful of spinach in there too as you won't taste it but adds a little nutrient boost. 

 

Tofu Hummus Sandwich 

Sandwiches are a staple food for picnics as they are so easy to make and pack! This recipe is super simple and so delicious that you won't feel the need to buy a packaged shop brought on again.

 

Ingredients: 

2 slices of wholemeal bread (I use HiLo bread which is high in protein and lower in carbs). 

1/2 pack of tofu

Baked sliced aubergine- I love adding this in sandwiches 

Spinach/ Lettuce 

Hummus

Chopped tomato 

Optional: Vegan cheese 

 

Marinade sauce:

10g tomato puree

5ml tamari 

5g sweetener- date syrup/ maple syrup 

Garlic powder, black pepper and paprika 

 

1. Slice the tofu and aubergine into thin slices and and marinate by mixing all the sauce ingredients together and leave to sit for a few minutes before baking for 15-20 minutes, flipping half way through. 

2. Toast the bread and begin assembling the rest of the ingredients. Layer hummus, spinach/ lettuce, tofu, aubergine and top with sliced tomato and more lettuce or spinach. 

3. Add the final layer of bread, then cut and wrap ready for the picnic! 

 

Oatmeal Chocolate Chip Cookies 

 

For something sweet, these healthy oatmeal chocolate cookies are perfect for nibbling on. Super simple yet so yummy! These can even be eaten for breakfast if you're on the go. 

 

Ingredients:

2 cup of quick oats 

1 ripe banana 

Flax egg (1 tbsp of flaxseeds mixed with 3 tbsp of water and leave to form a gooey consistency) 

1-2 tsp of cinnamon 

2tbsp of cashew or almond butter

1 tsp of baking powder 

2-3 tbsp of maple syrup 

1/2 bar of chopped vegan chocolate or use cacao nibs for a healthier alternative. 

 

1. Pre- heat the oven to 180 degrees celsius. Mash the banana and mix in the rest of the ingredients until all combined into a sticky yet manageable consistency.

2. Shape into cookie shaped and lay on a a baking tray with baking paper underneath to avoid sticking. 

3. Base for 10-15 minutes and leave to cool for a further 10 minutes to let it harden. 

 

 

 

No time to prep?

There may be times where you don't have time to prepare or decide to have a picnic last minute to here are a few options that you can find in a near-by shop and create your own meal on the go! 

 

Snacks:

Hummus: This is such a great option that goes with so many things. These can go with carrot sticks, pita bread, cucumber, crisps... anything you fancy. 

Pita bread: You can easily make your own little pitas on the go by buying little pitas and filling it with ready made falafels, salad and hummus. 

Yogurt pots: Can add ready chopped fruit like berries, banana and granola to these! 

 

There are actually so many vegan food options on the go at supermarket these days that you can just grab and go. Tesco's do a great vegan range called Wicked where they do wraps, bowls and sandwiches on the go. In other supermarkets they do Free From sections that usually have some snacks that can be handy. Even cafes like Pret and Starbucks are introducing more vegan options. If you're lucky to be near a WholeFoods or Planet Organic then they obviously have plenty of ready- made options too. I recently tried the Tofurky Chipotle 'Chickn' Sandwich and it was delicious. It almost had 30g of protein in too, which is amazing for a meal on the go. They even do vegan doughnuts from Crosstown Doughnuts, which I know is not exactly heath but they are worth it for that little treat!

 

I hope you found this post useful on ideas on healthier vegan options for fun summer days! With a busier and more spontaneous schedules it can be easy to fall off track but hopefully this has helped you prep in some way! 

 

S x

 

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