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Gut-Friendly Snacks and Picnic Ideas

01st July 2024

Summer is the perfect time to enjoy light, healthy snacks and picnics that are not only delicious but also beneficial for your gut health. These gut-friendly snack ideas are easy to prepare, portable, and packed with nutrients that support a healthy digestive system.

Whether you're planning a family picnic or just need a quick snack, these recipes will keep you feeling great all summer long. Explore these three tasty options, which include organic red meat and a vegetarian alternatives.

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Recipe idea 1 - Greek Yoghurt Parfait

Ingredients:

  • 200g unsweetened Greek yoghurt (probiotic)
  • 50g granola (fibre)
  • 100g mixed berries (antioxidants)
  • 1 tablespoon flax seeds (fibre and omega-3s)

Instructions:

  1. In a glass or bowl, layer the Greek yoghurt, granola and mixed berries.
  2. Sprinkle with flax seeds on top.
  3. Enjoy immediately or pack in a container for a picnic.

Recipe idea 2 - Veggie Sticks with Tzatziki

Ingredients:

  • 1 cucumber, cut into sticks
  • 2 carrots, cut into sticks
  • 1 red pepper, cut into strips
  • 200g tzatziki sauce (probiotic, can be store-bought or homemade)

Instructions:

  1. Arrange the cucumber, carrot and red pepper sticks on a platter.
  2. Serve with a bowl of tzatziki sauce for dipping.
  3. Pack in a container for an easy-to-carry snack.

Recipe idea 3: Mini Wholemeal Wraps with Organic Beef and Hummus (Vegetarian Alternative: Chickpea Hummus Wraps)

Ingredients:

For the Beef Wraps:

  • 200g organic cooked beef slices
  • 4 wholemeal tortilla wraps
  • 100g hummus
  • 1 small red onion, thinly sliced
  • 1 handful of rocket leaves
  • 1 small cucumber, thinly sliced
  • Salt and pepper to taste

For the Vegetarian Wraps:

  • 200g cooked chickpeas, mashed
  • 4 wholemeal tortilla wraps
  • 100g hummus
  • 1 small red onion, thinly sliced
  • 1 handful of rocket leaves
  • 1 small cucumber, thinly sliced
  • Salt and pepper to taste

Instructions:

  1. For the Beef Wraps:
    1. Lay out the wholemeal tortilla wraps on a flat surface.
    2. Spread a generous amount of hummus over each wrap.
    3. Layer the cooked beef slices, red onion, rocket leaves, and cucumber slices on top of the hummus.
    4. Season with salt and pepper.
    5. Roll up the wraps tightly and slice them in half if desired.
    6. Pack in a container for easy transport.
  2. For the Vegetarian Wraps:
    1. Lay out the wholemeal tortilla wraps on a flat surface.
    2. Spread a generous amount of hummus over each wrap.
    3. Layer the mashed chickpeas, red onion, rocket leaves, and cucumber slices on top of the hummus.
    4. Season with salt and pepper.
    5. Roll up the wraps tightly and slice them in half if desired.
    6. Pack in a container for easy transport.

These three gut-friendly snack and picnic options are perfect for a healthy summer outing, providing a mix of probiotics, fibre and nutrients to keep your digestive system in top shape.

To give your gut a summer reset, find out more about our August Gut Health Programme, taking place from 11 August 2024. Click here to find out more.

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