Picky bits have become the go-to way to eat when it’s too warm to cook or the picnic blanket comes out: a bowl of hummus here, some falafel there. What most people don’t realise is that this kind of grazing can genuinely help you hit your five-a-day.
The warm and sunny weather makes eating outdoors irresistible. And when it’s too hot to cook, picky bits are one of my favourite ways to eat in the summer, and according to the British Heart Foundation (BHF), an unexpected way to genuinely help you hit your five-a-day.
If you haven’t come across the term before, picky bits are exactly what they sound like: a relaxed spread of little things to nibble, share and graze on, rather than a structured meal. Things like a bowl of dips, hummus, warm flatbreads, a handful of olives, crisp vegetables, cheese, fresh fruit etc.. It’s less about following a recipe and more about bringing together a collection of delicious things that everyone can help themselves to.
Whether laid out on a picnic blanket in the sunshine or a grazing board on the dining table with friends, picky bits have a way of making even the most casual meal feel special.
According to the British Heart Foundation (BHF), many people don’t realise that picnic staples like hummus and tzatziki count towards the World Health Organisation’s recommended 400g of fruit and vegetables a day, a target that supports heart health and helps lower the risk of cardiovascular disease and stroke.
Dell Stanford, senior dietitian at the BHF, points out that a spread of picky bits featuring beans, pulses and vegetable-based dips can be a simple, sociable way to add extra fruit and veg to your day. As someone who has been developing plant-forward recipes for over a decade, I couldn’t agree more, so let’s break down exactly which picky bits count.
Hummus: An Easy Win For Your Five-a-day
Around three heaped tablespoons of hummus counts as one of your five-a-day, thanks to the chickpeas it’s made from. Just bear in mind that pulses like chickpeas only ever count as one portion, no matter how much you eat, since they don’t offer quite the same range of vitamins and minerals as fruit and vegetables.
Pair your hummus with sliced cucumber or radish and you can tick off a second portion, provided you have around 80g of veg alongside it. Homemade is always worth the extra ten minutes, too: flavouring with garlic and cumin instead of extra salt keeps things heart-healthy.
Try one of these hummus recipes for your next picnic:
Other Dips Recipes That Count Towards Your Five-a-Day
Tzatziki: A Cooling, Cucumber-based Dip
Made from cucumber, tzatziki is another picky bit that contributes towards your five-a-day. A typical serving on its own usually falls short of the 80g needed to count as a full portion, so serve it with extra cucumber sticks, pepper strips or carrot batons for dipping.
My vegan tzatziki is a dairy-free take made with cashews, cucumber, garlic and fresh herbs, and it’s just as good spooned onto a picnic plate as it is stirred through a salad dressing.
Falafel: Baked, Not Fried, For Extra Heart Health
Falafel is usually made from chickpeas, so it counts towards your five-a-day too, and baking rather than frying keeps the fat content down, making it a more heart-friendly picnic choice. As with hummus, pulses only count as one portion however much you eat, so pile your plate with extra veg alongside it.
My Easy Falafel Salad with Tzatziki ticks both boxes at once: homemade baked falafel, a herby veg-packed salad, and a dollop of cooling tzatziki on the side, ideal for transporting straight to a picnic in one container.
Bean Pots And Bean Salads
A small pot of beans, whether that’s edamame, cannellini or butter beans, can count towards your five-a-day if you have around three heaped tablespoons. Again, beans only count as one portion regardless of quantity, so pairing them with tomatoes, cucumber, peppers or sweetcorn is the easiest way to hit two portions in one bowl.
A few of my own bean-based salads work brilliantly for a picnic spread:
Corn Salsa And Tomato-based Dips
A homemade salsa is one of the quickest ways to add extra vegetables to a picnic spread, tomatoes, peppers, onions, avocado and sweetcorn all count towards your five-a-day. If you’re buying salsa rather than making it, check the label, as some shop-bought versions are higher in salt and sugar and lower in actual vegetable content.
Sundried Tomatoes And Olives: Small But Mighty
A few picky bits are worth including even without a dedicated recipe. Around four sundried tomatoes make up a portion, and their concentrated flavour goes a long way stirred through a pasta, couscous or bean salad, just watch the salt content if they’re preserved in oil or brine.
Olives count too, although a full portion is around 30, more than most of us would eat in one go. A small handful alongside tomatoes, cucumber or peppers is the more realistic way to enjoy them, and choosing lower-salt varieties or rinsing them first helps keep things heart-healthy.
Building Your Own Picky Bits Picnic or Grazing Board
The beauty of picky bits is that they don’t need to be complicated. A board or basket with a couple of homemade dips, a few slices of socca, some baked falafel, a bean salad and a bowl of cut vegetables can easily help you towards your five-a-day, while being a genuinely sociable way to eat outdoors. Next time you’re packing for a picnic, it’s worth remembering that the “picky bits” you reach for without thinking are quietly doing some good for your heart too.
Source: British Heart Foundation
Other Things You Might Like
- Caprese Skewers with Balsamic Glaze
- Mexican Street Corn Pasta Salad
- Lentil Tabbouleh
- Curried Chickpea Sandwich
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