Going on a picnic and getting energized in the great outdoors is refreshing. But the usual packaged picnic foods often do nothing but put us in a bad mood.
- Chips usually contains trans fats, which can affect brain function and give rise to mood swings.1
- Chocolates’ sugar content may temporarily boost mood, but is often followed by a drop in blood glucose which can lead to irritability.2
- Soft drinks are high in sugar, which can lead to insulin surge and crash, leading to poorer mental health.3
Healthy alternatives
We exercise for good health. Since it’s flu season, why not pair your healthy day out with food and drinks keep your body strong?
Orange lemonade4
Instead of reaching for soft drinks, try bringing your own orange lemonade. The vitamin C in lemon and orange is great in strengthening immune system.5
Ingredients (4 cups)
- 1 lemon
- 6 Mint leaves
- 1 tablespoon honey
- 2 oranges
- Ice cubes
- 900ml water
Steps
- Juice 1 lemon and 1 orange.
- Cut the second orange into thin slices. Crush mint leaves.
- Add juice and all other items into jug.
- Pour water and mix well.
Pumpkins, Spinach and Fetta Muffins6
Rich in vitamin C and antioxidants, spinach is another superfood that is excellent in fighting off infection.5
Ingredients
- 1 cup self-raising flour
- 1 cup wholemeal self-raising flour
- 2 cups grated pumpkin
- 60g baby spinach (shredded)
- 100g fetta (crumbled)
- 1 egg
- 80g butter
- 1 cup buttermilk
- 2 tablespoons pepitas
- 2 teaspoons chia seeds
Steps
- Preheat oven to 180°C.
- Combine flour, pumpkin, spinach and fetta. Stir.
- Whisk egg, butter and buttermilk in bowl. Add to flour mixture. Stir.
- Divide mixture among muffin pans. Sprinkle with pepitas and chia seeds.
- Bake for 20-25 mins.
Try these recipes and enjoy this picnic season dining healthily alfresco!
Sources
- https://www.sharecare.com/health/trans-fats/how-trans-fats-affect-mood. Viewed on 20 Oct 2018.
- https://www.livestrong.com/article/350740-how-to-quickly-reverse-a-sugar-crash/. Viewed on 20 Oct 2018.
- https://www.krautsource.com/blogs/news/9-health-hazards-of-soft-drinks. Viewed on 20 Oct 2018.
- https://food.ndtv.com/food-drinks/5-shades-of-lemonade-add-a-twist-to-your-lemonade-with-these-5-quirky-recipes-1888592. Viewed on 20 Oct 2018.
- https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system. Viewed on 20 Oct 2018.
- https://www.taste.com.au/recipes/pumpkin-spinach-fetta-muffins/7kjybod9?r=recipes/picnicrecipes&c=e2060d9a-43e0-4848-bcc5-280971a495a3/Picnic%20recipes. Viewed on 20 Oct 2018.