The British Heart Foundation (BHF) has said that 'picky bits' such as houmous, falafel and tzatziki can count towards people's five-a-day target during summer picnics.
The World Health Organisation recommends eating at least 400g of fruit and vegetables daily to lower the risk of heart disease, stroke and some cancers.
What counts as a portion?
Around four sundried tomatoes make up one portion and can be added to salads, pasta and couscous. Three heaped tablespoons of houmous count as one portion because it is made from chickpeas.
However, beans and chickpeas can only count once towards the target as they do not provide the same range of vitamins and minerals as fruit and vegetables. Pairing houmous with 80g of sliced vegetables such as carrots, cucumber or radish adds another portion.
Tzatziki, falafel and salsa
Tzatziki, made with cucumber, also counts towards one portion and is boosted when served with cucumber sticks, pepper strips or carrot batons. Falafel, usually made from chickpeas, counts towards the one portion of beans and pulses, and baking rather than frying makes it healthier.
Homemade salsa including tomatoes, peppers, onions, avocado and sweetcorn also counts. Shop-bought salsa may be lower in vegetables and high in salt or sugar, so labels should be checked.
Olives and other tips
Around 30 olives make up a portion but can be salty; the BHF advises eating fewer than 30 in a sitting and pairing them with other fresh vegetables.
Dell Stanford, senior dietitian at the BHF, said: 'Aiming to eat five portions of fruit and vegetables a day can help to support heart health, but we know many people find it difficult to achieve. Summer picnics are a good reminder that your five-a-day can include more than the obvious choices, with beans, pulses and vegetable dips all helping you get closer to the daily target.'
