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Travelling by car this Summer? Finding healthy food stops on the go can be challenging but with a little forward planning can become part of the fun of being on holidays. Sadly, most roadside dining options are crammed with junk food and many families have little option but to pay dearly for “food” which is neither nourishing or good value. The problems associated with a diet of processed foods, fake meat, white bread products and sugary drinks and snacks are well documented - so why not take a holiday from junk food this Summer and discover a wide range of meals for wheels which are good for you and good for your pocket!
A cooler box is a must for travelling by car, especially with young children. A picnic in the open air or a playground is a great opportunity to get fresh air and a chance for small ones to run off some of the pent up energy after being couped up inside a car for a few hours. Prepare food for the cooler as close to departure time as possible to maximize freshness. Wholegrain wraps or pitta pockets filled with real chicken, turkey or roast meat slices, cheese or hummus - adding some torn salad leaves and grated carrots gives texture and flavour to this handy snack. Go easy on mayonnaise as it doesn’t travel well and like many dairy products (milk and yogurts) can contribute to travel sickness. Other ideas for dashboard dining include potato omelette cut into wedges and whole rye crackers with peanut butter - slice a banana on top of this when serving. Cold rice and pasta salads travel well but don’t forget to pack some forks! Fruit cut into bite size pieces can be prepared before setting off and put into individual tubs for easy distribution. You will get a lot of mileage from a pineapple and a watermelon as well as other fruits such as kiwi, grapes, peaches and berries. Apples and pears are a handy snack at anytime during your trip. You can also make your own trail mix which will provide slow release energy during long drives. Toast sunflower seeds, pumpkin seeds, cashew nuts and almonds on a baking sheet in a hot oven for 5-7 minutes. Remove from the oven and allow to cool. Add a selection of dried fruits such as mango, apricot, raisins and dried banana chips - toss them together and store in an airtight container or individual little bags.
With GPS and Google maps it is easy to locate and plan the perfect pit-stop before setting off on your journey. Farmers’ Markets also provide a healthier, fresher choice of fare for the whole family and offer better value than many family roadside eateries. Again, you can Google to get days and times of markets along your route. It is important that you spend sometime out of the car in the fresh air, both for the children and adults alike.
Do include plenty water for the journey. Travelling by car can leave you dehydrated much quicker than you would think. Fatigue is one of the main symptoms of dehydration so top up regularly with fresh water or cooled herbal or fruit teas. Add a good squeeze of lemon or orange to your flask for a refreshing drink that will keep you feeling alert. If travel sickness poses a problem - add some slivers of fresh ginger to your water or herbal tea and sip regularly. Nibbling on crystallized ginger pieces can also keep motion sickness at bay. Sugary, fizzy drinks are a definite no-no when travelling. Not only can they upset the stomach, they can upset the whole family. The sugar rush from a bottle of fizz can drive small ones into hyper-mode, not a good idea when confined to a small space! The downer that comes after the sugar high can cause fatigue, crankiness, impatience and energy slumps - a sure way to ruin that holiday buzz! The same goes for most sugary snacks and sweets - so best to keep these for wide open spaces and always to a minimum.
Children’s menus are slowly improving but many restaurants continue to offer only junk food to young diners. In a country where we take so much pride in our culinary prowess and choice of great ingredients, a little imagination and consideration for our young diners would be greatly appreciated and welcomed by most families. Enjoy your holidays!
Irene Ní Fhlannúra, Nutritional Therapist at Ré Nua Nutrition Clinic & Healing Rooms, Dingle
086 1662562 - : www.renuanaturalhealth.com
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