The Perfect Picnic

Why not make the most out of the sun with The Perfect Picnic?

This is a great opportunity to have a meal with family and friends, top-up your vitamin D levels, get active and help contribute to your 5-a-day of fruit and vegetables.

Why not try out the healthy salad recipe below:


Serves 3-4


 1 can (400g) of red kidney beans


2 ripe avocados, peeled and chopped

80g cherry tomatoes, halved

1 can (150g) sweet corn1 orange pepper, sliced into thin strips

2 green apples, chopped into cubes

Handful of red seedless grapes, halved

1 tablespoon extra-virgin olive oil

2 tablespoons lime juice

Salt and Pepper to taste



1)      Mix the kidney beans, avocados, tomatoes, pepper, sweet corn, apples, and grapes in a bowl.

2)      Then add the olive oil and lime juice.

3)      Add the salt and pepper to taste. Mix all the ingredients and dig in.



A handful or 80g of any fruit or vegetable, raw or dried makes one of your 5-a-day. So include these in your picnic in

stead of high-calorie and high salt treats, such as chocolates and crisps. Additionally, instead of sugary, fizzy drinks, why not make your very own lemonade or fresh fruit juice, to help contribute towards your 5-a-day.

To add carbohydrates to the healthy picnic, why not roast potatoes in olive oil, add a pinch of salt, pepper and dried herbs.  Carbohydrates provide an important source of energy for the day. Choose wholemeal or wholegrain breads and pasta. This provides a great source of fibre.

Get active with a walk around the park or some fun games. Finally, don’t forget the sun protection – cream, sunglasses, and hats, and make sure you drink plenty of water too!