Picnic foods using your air fryer or Instant Pot

Picnic foods using your air fryer or Instant Pot

There is something rather wonderful about eating outside whether it’s in a park, blankets spread under the trees or at a picnic table by the sea, but as a nutritionist I often see picnic food being synonymous with ultra processed snacks and sugar laden drinks. The good news is it doesn’t have to be that way.

 

With just a bit of planning and the help of two of my favourite kitchen tools, the air fryer and the Instant Pot, you can pack a picnic that’s bursting with flavour and nutritional value.

 

Let me share with you some simple, healthy and easy to prepare recipes that are suitable for picnics and can be made using either the air fryer or the Instant Pot.

 

Faff Free Air Fryer Falafel

This dish provides a great source of plant-based protein, fibre, vitamins and essential minerals like iron and folate. These support digestion, heart health, and blood sugar regulation.

 

Instant Pot Tabouleh

Bulgur wheat (also spelled “bulghur”) is an incredibly versatile and nutrient-dense whole grain with ancient roots in Middle Eastern, Mediterranean, and West Asian cuisines

Not only does bulgur’s mild flavour make it suitable for many uses it is also an especially good source of manganese, magnesium, iron, protein, and fibre.

 

  • 215g bulgur wheat
  • 375ml of vegetable stock
  • 3 spring onions, sliced
  • 4 tomatoes, seeds removed and diced
  • Zest of two lemons
  • Juice of 1 lemon
  • 80g parsley, finely chopped
  • 20g mint, finely chopped
  • 4 tbsp extra virgin olive oil
  • Clove of garlic, finely chopped
  • salt and pepper to taste

Place the bulgur wheat and vegetable stock in the inner pot of your Instant Pot and cook on low pressure for 12 minutes. Use a quick pressure release or QPR at the end of cooking. Leave that to cool whilst you prepare the other elements of the tabbouleh. Once cooled simply combine all of the ingredients and then leave in the fridge until you’re ready to serve. This will serve 6 to 8 as a side.

 

Stuffed Picnic Loaf

A great way to use your air fryer to prepare nutrient-rich roasted Mediterranean vegetables such as peppers and aubergines with which to stuff your hollowed out round loaf of bread. Simply layer these vegetables with your favourite fillings such as cheese, pesto, N’duja and leafy greens. Once stuffed, the loaf is wrapped and left to rest, letting all the ingredients soak into the bread, creating a perfect, flavourful bite with every slice.

 

Air Fryer Roasted Beetroot and Goats Cheese Salad

Beetroot is not only a source of fibre, iron, vitamin C, potassium and folate it is also a source of inorganic nitrates which convert to nitric oxide in the body. This has been linked to lowering blood pressure by sending signals to artery walls to relax. Roasting beetroot brings out its natural sweetness and this contrasts beautifully with the creamy, goats cheese in this salad.

  • 250g of cooked beetroot chopped into 2 cm wedges
  • 3 tablespoons of extra-virgin olive oil
  • 2 tablespoons of balsamic vinegar
  • 80g bag of mixed leaves
  • Half a cucumber or a small cucumber sliced into ribbons, omit the wateriest centre part
  • 1 x 100g goats cheese round, halved horizontally
  • 50g of chopped walnuts
  • Two thick slices of rustic bread sliced into 2 cm cubes roughly
  • Toss the pieces of bread in 1 tablespoon of olive oil with some salt and pepper
  • Coat the beetroot wedges and another tablespoon of olive oil mixed with 1 tablespoon of balsamic vinegar
  • Place the wedges in a baking dish that fits your air fryer

Put both of these into the drawers of your air fryer and set to finish at the same time using the sync finish function. The beetroot needs to be cooked for nine minutes at 180°C and the croutons for four minutes at 180°C

Meanwhile, make dressing from 1 tablespoon of balsamic vinegar and 1 tablespoon of olive oil to the cucumber ribbons and mixed leaves in the dressing. Note: if you’re going on a picnic then you won’t dress the salad until you get there.

Once the air fryer has finished cooking, add the walnuts and the goats cheese to the baking dish with the beetroot in. Cook for a further four minutes.

Leave everything to cool and then serve the salad together

 

Instant Pot – Quinoa and Feta Corn Salad

A protein and fibre-rich salad providing magnesium, folate, iron Vitamin B-complex and antioxidants such as lutein and zeaxanthin, which support eye health.

These recipes strike a balance between nutrition and flavour with enough variety to suit omnivores, vegetarians and vegans alike. These dishes are designed to be portable and withstand a journey to your picnicking spot. No soggy sandwiches here!

Next time you’re heading out for a picnic on a sunny day remember that your air fryer and Instant Pot can bring some wonderful flavours and perfect picnic foods to life.