Healthy snacks for picnics

June 22, 2021

Healthy snacks for picnics

At Rudie Nudie, we're BIG on picnics - indoor, outdoor, real food or a tea party with teddies - we love it all.

The thing we're not experts at, however, is the best food to pack for an epic picnic. We've been known to throw a bag of corn chips in the car & grab a takeaway coffee on the way to the park and call it a day (no judgement at all if this is you - corn chips are amazing & takeaway coffee is always a winner).

But - we wanted to take our picnics to the next level - so we asked Nutritionist Krissy Rophia from @hernourishedkids to give us the low down on her favourite picnic snacks.


Serves: approximately 15-18 balls // Prep: 10 minutes

2 cups oats
1 cup dates, pitted
1/3-1/2 cup water
2 handfuls baby spinach, washed and chopped
2 tbsp chia seeds
2 tbsp cacao powder
Desiccated coconut to roll

Add all ingredients except water to a blender or food processor. Blend until fine
consistency is reached similar to milled oats. Add water, 1/4 cup at a time, and blend until mixture begins to stick together. Mixture should stick together when pressed but not be sticky. Roll into heaped tsp sized balls and through desiccated coconut. Store in fridge for 2-3 days or freeze for up to a month.


Makes: Approximately 9 pancakes // Prep: 5 minutes // Cook: 15 minutes

1/2 medium banana or 1 small banana
1/4 medium zucchini, roughly chopped
1 handful of baby spinach, washed
2 whole whole eggs, large
1/3 cup buckwheat flour (or alternative such as plain flour or gluten free flour blend - eg Orgran brand)
1 tsp baking powder
2 tbsp milk of choice (eg oat, rice, coconut)

Place banana, zucchini, spinach, milk and eggs in a blender and blend until smooth.
Add flour and mix until combined.
Place a frying pan over low heat (add 1 tsp oil or un- salted butter if necessary).
Pour tablespoon amounts of mixture into the frying pan.
Cook over a low heat and flip when bubbles form and hold their shape (approximately 2-4minutes), cooking the other side for approximately 1 minute.
Once cooked, allow cooling slightly before slicing into fingers or bite-sized pieces.
Suitable for freezing.

Cook pancakes in a non-stick pan over a low heat for best results.
If your mixture looks too runny, add some more flour (1 tbsp at a time).
Store in the fridge for 2-3 days or freeze for 1-2 months.


Makes: 14 mini muffins // Prep: 10 minutes // Cook: 20 minutes

1 cup spelt flour
1 tsp baking soda
1/4 cup honey* or rice malt syrup (can reduce to 2 tbsp)
1/2 medium zucchini, finely grated 1/2 cup smooth ricotta
1 large egg
1/4 cup extra virgin olive oil

Preheat oven to 180 degrees Celsius. Prepare a tray with 14 mini muffin spaces (or 8 regular muffin spaces).
In a bowl, combine the flour, baking soda and Zucchini until zucchini is dusted in flour. Add the ricotta, honey, egg and oil and mix until just combined. Spoon tablespoon amounts into the muffin tray until all batter has been used.
Place tray in oven and bake for 20 mins or until cooked through.
Allow to cool before serving.
Can be stored for 2-3 days at room temperature or in fridge or frozen for 1-2 months.

*Honey is not suitable for children under 12m. Swap honey for rice malt syrup.
Honey can be reduced to 2 tbsp if you prefer less-sweet option.
Swap spelt flour for gluten free flour blend, regular plain flour, or wholemeal flour.

And you know what, after all of that cooking you should definitely grab a takeaway coffee on the way to the park as your reward, you deserve it!

If you'd like to read more recipes and get some ideas for feeding fussy kids, make sure you follow Krissy on Instagram or check out her website.

SNEAKY INSIDER INFO: Look out for our giveaway TOMORROW on Instagram, featuring Krissy's book "Her Nourished Kids Lunchbox", plus a stack of picnic essentials from MontiiCo (as seen here) and a Rudie Nudie Jumbo Size Playmat - perfect for your outdoor picnic and beach adventures!


Recipes by Krissy Ropiha, BScPsyc and family nutritionist at Her Nourished Kids. Recipe quantities and cooking times may vary depending on brands, ingredients and measuring equipment used.

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