Nutrition: Healthy Snacks for a Holiday Trip | Guide | We in Bavaria | BR Television | television

Bread and vegetables in a lunch box  Photo: BR/ Arzamasova

Heavy meals before and during long car journeys make you tired, sluggish, lack concentration and make you feel full. Regular breaks with light meals (preferably every 2 hours) prevent fatigue. Drinking enough water maintains concentration because fluids and minerals eliminated through sweating are replenished. A homemade snack is not only healthier than most of the food you usually find at roadside service stations or food trucks, but it also saves you money.

This is what healthy travel provisions look like

Healthy travel staples are easily digestible, filling, convenient, bite-sized and preferably crumb-free, such as:

  • sandwiches or wraps with hard cheese, turkey breast, vegetable spread, vegetable and/or salad
  • delicious muffins/cakes
  • cooked salads such as pasta, rice or potato salad without mayonnaise
  • Finger foods such as vegetable sticks, cocktail tomatoes, small meatballs, hard-boiled eggs, cheese cubes
  • Energy balls, dried fruits, pieces of fruit, nuts

Tips for preparing travel supplies

  • Buy fresh ingredients as soon as possible before the trip.
  • Use appropriate transport containers and a cool bag if necessary.
  • Do not make pasta, potato or rice salads with mayonnaise, but with oil and vinegar dressing. Mayonnaise quickly becomes a breeding ground for pathogens.
  • Avoid perishables such as fish, ground pork or soft-boiled eggs.
  • Opt for whole grain bread. It fills you up for a long time.
  • To avoid unnecessary staining of clothes and seats, do not use oily or greasy layers (or only a very thin layer).
  • Opt for less juicy fruits to avoid stains on clothes.

Drinks suitable for travel

On hot travel days, adults should drink 1.5 liters and children at least 1 liter and more.

  • Recommended thirst quenchers are water, juice spritzers (1/3 juice + 2/3 water), herbal and fruit teas.
  • Drinks should not be too cold to avoid stomach problems.

Recipe for couscous salad (serves 4)

Ingredients for couscous:

  • 200 grams of couscous
  • 450 ml of boiling water
  • ½ teaspoon of salt
  • 4 onions
  • 2-3 tomatoes (about 250 g)
  • 1 red pepper
  • 1/2 cucumber
  • 10 g of fresh mint sprigs
  • 10 g of parsley leaves

ingredients for it Dressing:

  • 6 tablespoons of olive oil
  • 2 tablespoons of lemon juice
  • 1 tablespoon of tomato paste
  • 2 tsp honey
  • ½ tsp mild paprika powder
  • 1 pinch of salt
  • 1 pinch of ground black pepper

Put the couscous in a large bowl, mix with salt, pour boiling water and leave to swell for 5-10 minutes until most of the water is absorbed.
Fluff the puffed couscous with a fork.
Cut the onions into thin rings, finely chop the peppers and tomatoes, cut the cucumbers in half, remove the seeds and also cut them into small pieces.
Finely chop the mint and parsley leaves.
Mix all the ingredients for the dressing with a whisk, add spices to taste and mix with the rest of the ingredients.

Vegetable Muffins Recipe (12 pieces)

  • 100 grams of pumpkin
  • ½ pepper (about 70 g)
  • 150 grams of carrots
  • 50 grams of onion
  • 1 tablespoon of oil
  • 150 g low-fat quark
  • 2 eggs
  • 100 g of grated Emmental cheese
  • 150 grams of flour
  • 2 teaspoons of baking soda
  • a little salt and pepper
  • 125 ml of milk or water
  • a little basil

peel the carrot. Finely grate the pumpkin and carrot with a kitchen grater. Cut the peppers in half, clean and cut into small pieces. Cut the onions into small rolls. Heat the oil in a pan and fry the vegetables for a few minutes on medium.
Mix low-fat quark with eggs and cheese. Mix the flour with baking powder, salt and pepper. Add flour and milk to the dough and mix well. Add the vegetables and mix briefly again. Wash and finely chop the basil, add to the dough and mix.
Preheat the oven to 180 degrees (160 degrees for a fan oven). Using an ice cream scoop, divide the batter into the muffin tin holes. If using silicone muffin tins, rinse briefly in cold water and do not dry. Bake the muffins in the preheated oven for about 25 minutes.

Recipe for energy balls (20-30 pieces)

  • 200 g of soft oat flakes
  • 1 banana
  • 3 tablespoons of raisins, cranberries, chopped dates or figs
  • 100 g ground hazelnuts
  • 100 g ground almonds
  • 2 tablespoons of honey

Mash the banana, add all the other ingredients and knead into a dough that is easy to shape and no longer sticky.
Add more nuts if necessary to thicken the batter. If the dough is too crumbly, a few tablespoons of milk can make the mixture smoother.
Make walnut-sized balls.


You can vary this basic recipe nicely with other ingredients. For example, you can add vanilla or roll energy balls in coconut flakes or cocoa powder and add other dried fruits or nuts.

continuity: Balls that are hermetically sealed and stored in the refrigerator will keep for several days.

If you eat at a rest stop, you should prefer salads, vegetable dishes, light poultry and fish dishes. and eat fairly small portions. You should avoid foods that are very fatty and flat (such as cabbage, legumes or onions), as these can cause digestive problems while driving.

Jutta Löbert and “Wir in Bayern” wish you a pleasant journey and bon appetit!

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