LEADING NUTRITIONIST REVEALS THE BEST VITAMIN-PACKED FOODS TO ENJOY THIS NATIONAL PICNIC WEEK (JUNE 22ND-27TH)

National Picnic Week is taking place this week (22nd-27th June), celebrating the Great British Picnic tradition.

And it’s no surprise that recent research carried out via OnePoll on behalf of Waitrose revealed picnics were rated in Brits top 3 ‘Summer Bucket List’ activities1 – clearly, it’s the simple pleasures in life we have missed over the last year!

But when it comes to picnic food, the UK is the leading nation that still tuck into unhealthy snacks when they venture outside. In fact, recent research from the Zoe Covid Symptom App revealed that consumers are reaching for so-called ‘healthy’ labelled snacks such as lentil-based crisps, which are just as unhealthy as chocolate.

However, as a result of the pandemic, Brits are beginning to make their health a higher priority.

While the UK is still unsure what healthy food to pack in their picnic baskets, the UK and Ireland Mushroom Producers have partnered with leading nutritionist Rob Hobson to reveal the ample vitamin-rich foods that can be eaten in the sunshine this year.

According to the National Diet and Nutrition Survey 17% of adults are lacking potassium in their diet which is required by the body for fluid balance and maintaining healthy blood pressure. The same survey also shows that 36% of adults are not getting enough selenium in their diet which means they are missing out on this powerful antioxidant which can offset the damage caused by excess free radicals that promote the ageing process.

Mushrooms have soared in popularity, as one of the best vegetarian and vegan friendly sources of B vitamins, selenium and potassium, which can be simply incorporated into healthy wraps, salads and sandwiches. Just four medium-sized Vitamin B12 enriched mushrooms deliver 100% of your recommended intake.

In fact, M&S has just introduced a new range of mushrooms that were already high in the “sunshine” vitamin D – after the supermarket boosted its levels of that in 2015. The mushrooms have 100% of the amount of vitamin D an adult needs per 100g and now, they also contain 30% of the recommended amount of Vitamin B6.

Including mushrooms as a healthy option in your picnic basket is a perfect way to help maximise your nutrient intake.

Celebrity nutritionist Rob Hobson comments, “With all good intentions the typical picnic basket may not offer the healthiest of meal options as Brits turn to savoury snacks such as crisps, sausage rolls and scotch eggs”.

He adds, “Summer picnics do not need to be an unhealthy affair as there are lots of tasty options offering an abundance of health-giving nutrients”.

Rob explains British and Irish mushrooms are the ideal, versatile ingredient to incorporate into a variety of picnic meals, from button, closed cup, chestnut and portobello, there is a mushroom for every recipe and occasion.

He has also suggested some of the best vitamin-rich picnic offerings to pack in your picnic basket this summer.

Here are Rob’s favourite five picnic foods that can help you to achieve a healthy balanced diet:

Mushrooms

Mushrooms are hugely nutritious and easily be incorporated into picnic dishes such as fritatta’s, mushroom and new potato salad, mushroom and wild rice salad. Sliced raw mushrooms are also great in salads. Even leftovers are great for a picnic such as egg fried rice with mushrooms and frozen peas.

Eggs

This highly nutritious nuggets contain a good source of fibre and also nutrients including B vitamins and selenium. There are many ways to enjoy an egg but one of the simplest is boiled which you can flavour with spices such as smoked paprika, celery salt or chilli powder.

Red peppers

All vegetables are good but red peppers but a rich source of the powerful antioxidant vitamin c which helps to protect the body from the damage caused by excess free-radicals. Try serving with your favourite dips such as hummus or guacamole or add to salad which include legumes rich in iron as the vitamin C helps with its absorption in the body (great for vegans).

Lean meats (turkey, chicken)

These foods are a rich source of protein and are great served with spicy sauces or salsa.

Salad vegetables (lettuce, cucumber, tomatoes)

These foods offer a good source of fibre in the diet and are also a good source of B vitamins such as folate. These foods are also high in water which can help to keep you hydrated in the summer sun.

Rob’s Ultimate Vitamin-Packed Picnic Ideas:

Roasted Mushroom and Red Pepper Wraps

Mushroom, Tomato and Cashew Salad

Mini Mushroom and Spinach Pies

Miso Mushroom Fried Rice

Pulled Mushroom Tacos

Mushroom Soba Noodle Salad

Portobello Mushroom Tarts