Summer picnic sides packed with hidden health dangers threaten your well-being and energy.

As summer arrives, picnic season beckons with promises of outdoor feasts under open skies. But beware—many of the usual ‘healthy’ side dishes could be far from the nourishing, vibrant delights you expect. Alex Sims exposes three seemingly wholesome picnic recipes that might just be doing your body more harm than good.

First, consider the green pea salad heralded as a crisp, refreshing staple. This dish combines frozen peas, asparagus, spring onions, celery, and crumbled feta, tossed with a dressing of lemon, honey, and Dijon mustard. At first glance, it sounds like a vitamin-packed treat rich in antioxidants. However, frozen peas and cooked asparagus can lose crucial nutrients during processing and cooking, diluting the promised health benefits. The feta, while tasty, adds saturated fat and salt, potentially overwhelming the delicate balance your body needs on hot days. Drizzling toasted ciabatta with honey may sound delightful but risks spiking blood sugar levels sharply, undermining the salad’s wholesome appeal.

Next, the watermelon and feta salad seems like a summery saviour, bursting with potassium and fibre. Yet, the recipe’s sweetened dressing made from olive oil, red wine vinegar, maple syrup, and chilli flakes introduces hidden sugars and acids. The maple syrup alone adds a significant sugar load, which can quickly lead to energy crashes, dehydration, or gut irritation. Though watermelon offers hydration, the addition of feta cheese reintroduces salt and fat, potentially counteracting the fruit’s natural benefits. Tossing these ingredients together may create flavour, but at what cost to your digestive system’s delicate balance?

Lastly, the kale salad with avocado and boiled eggs appears the healthiest of all, boasting vitamins, proteins, and good fats. Still, there’s cause for caution. Boiled eggs cooked just right provide protein, but kale’s bitter compounds and oxalates can affect nutrient absorption if eaten in excess or without proper preparation. The recipe advises high-heat cooking, which may degrade some vitamins, while the spicy additions of chilli, garlic, and ginger could provoke digestive discomfort for sensitive individuals. Finally, sprinkling mixed seeds or nuts adds healthy fats, but also allergens and potential irritants for some picnickers.

These three recipes showcase how even the most well-intentioned picnic side dishes can harbour hidden nutritional pitfalls. While they contain valuable vitamins and antioxidants, the balance of sugars, salts, fats, and cooking methods can sometimes do more harm than good. Especially in summer’s heat, when hydration and gentle digestion are key, it’s crucial to scrutinise what we bring to the table.

Picnic planners should beware relying solely on trendy superfoods or Instagram-worthy plates. Instead, seek simple, minimally processed ingredients that truly nourish and hydrate. Fresh, raw vegetables and fruits, whole grains, and modest seasoning can avoid the hidden traps of excess sugar or salt.

Alex Sims’ recipes, while attractive and popular, serve as a reminder to dig deeper into what ‘healthy’ really means. If you want a picnic that truly energises and satisfies, rethink those dressings, cooking techniques, and ingredient combinations. Sometimes the healthiest side is one that lets nature’s goodness shine without heavy dressings or complex cooking that strips away nutrients.

This summer, don’t fall victim to the illusion of ‘nutritious’ picnic sides. Choose carefully and eat wisely—your body will thank you.