Spring Is Here: 3 Gut-Friendly Snacks To Enjoy On A Picnic


watermelon at a picnic

Spring is here and we don’t know about you, but we are really looking forward to that picnic weather. Sometimes, packing your picnic can be tricky, especially if you are an IBS suffer or need gut-friendly alternatives. But never fear, we are here with all the inspiration you need! In this article, we will be listing our top three gut-friendly snacks which make ideal picnic companions.

Strawberry & Blueberry Smoothie

Our smoothies are both quick, and easy and can be made anytime, anywhere.  Not only are they mouth-wateringly delicious, but they also provide multiple health benefits for the mind and body. 

When creating our amazing smoothie recipes, we want to allow you the freedom of choice, which we fully understand can be challenging on a low-FODMAP diet. Not to mention, they are also usually vegan. One of our favourite would be the Strawberry and Blueberry smoothie, which to make, you will need:

  • 75g Strawberries

  • 40g Blueberries

  • 200ml Lacto free milk, (vegan alternative use almond milk)

  • 2 Tsp Maple syrup

  • 2 Ice cubes

To make this mix, you will need to:

  • Rinse the Strawberries and Blueberries

  • Cut the green leaf and core from the strawberry

  • Place all the ingredients into a blender and blend until smooth

  • Pour into a glass

smoothie in a glass

Summer Salad, Anyone?

Nothing is better on a spring picnic than a gorgeous salad! Our Raspberry and Mint Summer Salad truly ticks all the boxes when it comes to not wanting to cook or adding a side to your evening BBQ. With its deliciously fruity pops from the grapes and blueberries, as well as the coolness from the crunchy cucumber, this salad truly has everything! We also recommend adding a handful of golden croutons for that lovely crunch.

You will need:

  • 2 slices of low FODMAP bread
  • 1.5 tbsp butter or dairy-free spread
  • 1.5 tsp garlic infused oil
  • Season with salt and pepper
  • Sprinkle with dried oregano
  • 4 tbsp canned black beans (rinsed & drained)
  • 150g (1 cup) red grapes (cut in half)
  • 1 small cucumber
  • 60g (1/2 cup) blueberries
  • 2 large handfuls of lettuce
  • 2 tbsp spring onion (green leaves only, finely sliced)
  • 2 tbsp Slightly Different Raspberry & Mint Dressing

Now for the method, let’s get cooking…

  • Preheat the oven to 180ºC (355ºF) fan bake function.
  • Rip the bread into little chunks and place it in a large bowl. In a small mug melt the dairy-free spread/butter in the microwave for a few seconds. Mix through the garlic-infused oil. Then toss through the bread – keep moving the bread around the bowl until it is lightly coated. Then season the bread with salt and oregano. Line a flat baking tray with baking paper/parchment paper and evenly spread the croutons onto the tray.
  • Cook the croutons in the oven for ten minutes, turn, and cook for a further 2 to 3 minutes until golden brown.
  • While the croutons cook, rinse and drain the canned black beans, slice the grapes in half, cut the cucumber into chunks, wash the lettuce, and finely slice the green leaves of the spring onion.

Assemble the salad ingredients onto plates, top with cooked croutons, and drizzle in Slightly Different Raspberry and Mint Salad Dressing.

vegan food

Don’t Forget The Dips

Nothing is worse than forgetting the dips when it comes to creating that perfect picnic but don’t worry, we’ve got you covered! Making gut-friendly dips has never been easier with a recipe like this. Our Cucumber Mint Dressing is refreshing and goes great alongside a salad or any heavier main course.


  • 120g cucumber
  •  tbsp mint (finely sliced)
  • 4 tbsp coconut yogurt
  • 1/2 tbsp Lemon juice
  • Pinch of sugar
  • Season with black pepper 

To make this recipe, here is our go-to method:

  • Peel and slice the cucumber into small chunks. 
  • Finely chop the mint.
  •  In a small bowl mix together the cucumber, coconut yogurt, lemon juice, mint, and a pinch of sugar. 
  • Mix well and season with black pepper.

Remember to share all of your gut-friendly picnic pictures with us on Instagram, we would love to see what you’re cooking up this year.

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