It often starts with a desire for escape and an isothermal bag thrown into the trunk. However, under the parasol or at the top of a path, a picnic can quickly turn into a calorie trap if you are not careful that you slip there. Chips, rillettes, dripping sandwiches … there is no shortage of classics, but they are far from the most balanced.
The ideal picnic according to a dietitian
First rule: think of balance. A good picnic is not just a sandwich. It must contain proteins, fibers, starchy foods, a little calcium and a touch of sweet freshness.
For proteins, Raphaël Gruman relies on hard -boiled eggs. “”Always practical to transport and satisfying“, He explains. To this, he sometimes adds a slice of ham per person, if the cold can be held. On the fiber side, it is the raw vegetables that make the difference: cherry tomatoes, carrot or cauliflower sticks. All accompanied by a small homemade sauce: white cheese, mustard, chives. Simple and efficient.
As starchy foods, he prefers a quinoa salad in the endless tabbouleh. “”With cherry tomatoes and peppers, a drizzle of olive oil and lemon, it’s perfect. It stalls well and it does not move during transport“, He explains. Everything can be prepared in advance and keeps without incident.
A small piece of cheese also finds its place in this menu, with a preference for the county or individual formats such as babybel, practical and rich in calcium. For the sweet touch, the expert remains simple: a fruit or a compote without added sugar, type Pom’Pote. “”It’s practical, it recalls childhood, and it does not fear heat“, Does he admit. And for the greedy? A small handful of nuts or oilseeds.
Malignant alternatives for snacking desires
There remains the annoying question: tartinables and chips still have their place in a balanced picnic? For Raphaël Gruman, it’s all about choice. Forget the pork rillettes, and rather think rillettes of tuna. “”It’s much less fatty“, He says. And to spread without guilty, fresh Philadelphia or Saint-Morêt type cheeses are good options.
On the other hand, on chips, it is categorical: even the vegetable versions, often perceived as lighter, are just as oily as the traditional. “”They give good conscience but bring nothing better“, he warns. The only alternative valid according to him: the soy chips. Their carbohydrate index is about three times lower than the others, but they remain difficult to find.
A simple, clever and tasty meal
What Raphaël Gruman offers is another way of thinking about picnic. A basket lined with simple foods, easy to transport, good for health and really full. In short, a gourmet and reasonable break, which can be enjoyed without ulterior motives, and which holds until evening without cravings or drowsiness.