Top 10 Foods for Picnic in May

Spring is the time to diversify your diet with sources of vitamins and minerals. Immunologist Alena Paretskaya told about 10 useful products for the May picnic in nature.

Leek

It has a milder taste, less intense odor; it contains vitamins of group B, C, magnesium, potassium and phosphorus, as well as an antioxidant – carotene.

Young leeks ripen by April. Leek leaves are tough, so it is rarely eaten raw, but used in the preparation of fragrant vegetable broths, as well as second courses. Usually, leeks are added to omelets, quiches, etc.

Broccoli

This is another seasonal vegetable that will help maintain a spring mood and prevent hypovitaminosis. Broccoli is rich in magnesium, manganese, iron, and zinc, which play an unprecedented role in immune function. And as you know, spring and autumn are the seasons of colds and other respiratory infectious diseases.

Broccoli is also a source of fiber, which supports normal digestion and therefore helps the immune system. Broccoli is a versatile product that can be used as a side dish for making pureed soups. But steamed broccoli is especially beneficial.

Oranges

Sunny citruses are healthy all year round. Oranges contain a huge amount of vitamins: A, group B, C, E. They also contain minerals: potassium, phosphorus, calcium, magnesium, iron, zinc, etc. The inclusion of oranges in the diet supports immunity, as well as a good mood.

This is a versatile product that can be used as a dessert or in the preparation of sweet salads, sauces, main courses, for example, add to morning porridge. Such dishes will help you recharge your batteries for the whole day, keep you cheerful and reduce the risk of SARS.

Asparagus

Asparagus is a valuable product in spring. It contains a large number of B vitamins, especially folic acid (B9), as well as C, K, and a huge amount of trace elements.

A significant advantage of asparagus is its low-calorie content, but its high cost makes the product not very affordable. There are many recipes for asparagus, usually used in salads, mashed soups, omelets, and casseroles.

Asparagus goes especially well with fish and chicken. But it can also be served as a ready-made dish with seasonings, with a dressing of oils and sauces.

Sauerkraut

This is a superfood that stands out for its affordability. The most useful of all is cabbage seasoned with vegetable oils. You need to pay attention not only to sunflower and olive oils. Sauerkraut goes well with mustard oil and onions.

In this case, you can get the maximum vitamins of group B, K and C and beneficial bacteria. Cabbage itself is a source of fiber to improve digestion, as well as probiotics that support the digestive tract and immunity.

You can make a variety of salads with sauerkraut by adding apples, cranberries, beets, and other vegetables. There are a huge number of sourdough recipes that have been passed down through the generations.

Sauerkraut is added to cabbage soup, used as a filling for dumplings, you can stew it with mushrooms, meat or bacon.

Rucola

There is a wide variety of leafy vegetables and salads, all of which are healthy. However, among all the variety, the most valuable is rucola, which has a refreshing taste with a bitter taste. It is noteworthy that such leafy greens are available all year round, but are especially useful and rich in vitamins and minerals in the spring.

Arugula is used in salads, and you can combine it with anything, for example, sauces and dressings. Nutritionists advise substituting leafy vegetables for carbohydrate side dishes, and using a variety of leafy greens will help provide the body with all the nutrients it needs.

Lamb meat

Lamb is available all year round, but lamb is considered a seasonal product – in April. Lamb meat that is less than three months old is considered especially valuable. Such meat is characterized by softness, less fat, and a less pronounced characteristic smell. Due to the more tender meat, lamb is easier and faster to cook.

As the chefs note, lamb has a mild and delicate taste, so it is enough to grill the meat without using complex and too aromatic spices.

Spinach

A very healthy product called a superfood. Spinach is an early leafy plant that ripens by early March. And this is a versatile product that can be used in a variety of dishes: cook soups, add to salads, use as side dishes. It contains a huge amount of vitamins A, E, C, and K, as well as group B. There are also minerals, for example, iron.

Nutritionists advise combining spinach with meat, fish, cereals and pasta, and other vegetables, including leafy ones.

Sprouted seeds

Not everyone likes the appearance of sprouted cereals and seeds. But these foods will help diversify your diet and make it healthier. After all, they contain a huge amount of vitamins and minerals. Unfortunately, these are not the most budgetary products, but everyone can grow them, it is enough to create acceptable conditions.

Salads, smoothies are prepared from sprouted seeds, added to cereals, and used as side dishes. Sprouted soybeans are a favorite of Asian cuisine. By the way, adding this product will give a pleasant nutty flavor.

Chinese cabbage

It contains a large number of vitamins, minerals, and, most importantly, fiber. Due to its juiciness and taste, Peking cabbage is often used in the preparation of salads with the addition of tomatoes and cucumbers.

Peking cabbage is especially often used in Asian cuisine, and this is where you can look for recipes and draw a source of inspiration. Juicy greens will not only help your body fight off infections but also maintain your mood and well-being.