# Nutrition Rx: Portable Food for the Whole Family

**By Neal Barnard, MD, FACC** · 2015-08-25

[![vegetable-wraps](https://cdn.shopify.com/s/files/1/0319/0960/9603/files/vegetable-wraps-300x199.jpg)](http://www.myvillagegreen.com/wp/wp-content/uploads/2015/08/vegetable-wraps.jpg)As we fit in last-minute travel excursions and summer day trips, it’s easy to stray from the healthful choices we’ve made all summer. The good news is that eating healthfully – in the air, on the road, or at the beach – is now easier than ever. Here are five tips for packing portable food that provides stable energy and an abundance of nutrients. **1\. Colorful Vegetable Wraps** All you’ll need to make your [favorite wraps](http://www.nutritionmd.org/recipes/view.html?recipe_id=252) is a handful of ingredients: whole wheat tortillas, low-fat hummus, and your favorite vegetables. Try grated carrots, fresh spinach leaves, and radishes or bean sprouts for an extra crunch. Wrap up and take on a family or poolside picnic, include with fresh fruit for a healthful lunch, or keep on hand for a grab-and-go meal. [![Lettuce Wraps](https://cdn.shopify.com/s/files/1/0319/0960/9603/files/Lettuce-Wraps-300x200.jpg)](http://www.myvillagegreen.com/wp/wp-content/uploads/2015/08/Lettuce-Wraps.jpg)**2\. Tofu Lettuce Wraps** Looking for a new twist on [fresh vegetable wraps](http://support.pcrm.org/site/MessageViewer?em_id=58481.0&dlv_id=61802)? Serve brown rice, carrots, tofu strips, and your favorite vegetables, such as roasted red peppers or shitake mushrooms, over lettuce leaves. Bibb, bok choy, and chard work well. Add a splash of your favorite seasonings – soy sauce, red pepper flakes, or lemon juice – for extra flavor, without the extra fat or cholesterol. [![Photo by Foster Wiley.](https://cdn.shopify.com/s/files/1/0319/0960/9603/files/fruit-kabob-300x200.jpg)](http://www.myvillagegreen.com/wp/wp-content/uploads/2015/08/fruit-kabob.jpg)**3\. Minted Fruit Kebabs** Thread your [favorite fruit](http://www.pcrm.org/media/experts/neal-barnard-recipe-fruit-kebabs) on kebab skewers and toss with lime juice for a sweet snack or nutritious dessert. Seasonal options might include grapes, strawberries, cantaloupe, kiwi, watermelon, blueberries, and honeydew. [![corn-salad](https://cdn.shopify.com/s/files/1/0319/0960/9603/files/corn-salad-300x219.jpg)](http://www.myvillagegreen.com/wp/wp-content/uploads/2015/08/corn-salad.jpg) **4\. Corn Salad** This [summertime classic](http://www.nutritionmd.org/recipes/view.html?recipe_id=680) is easy to prepare. Mix one can of corn with a chopped cucumber, 1/2 cup chopped red onion, one medium diced red bell pepper, one diced tomato, and 1/2 cup fresh cilantro. Add a couple of tablespoons of seasoned rice vinegar, cider vinegar, lemon or lime juice, and your favorite spices – garlic, cumin, coriander, and cayenne pepper – to taste. For a versatile punch, add black beans and serve on top of a leafy green salad or a brown rice bowl. [![confetti-couscous](https://cdn.shopify.com/s/files/1/0319/0960/9603/files/confetti-couscous-prep-3-300x219.jpg)](http://www.myvillagegreen.com/wp/wp-content/uploads/2015/08/confetti-couscous-prep-3.jpg)**5\. Confetti Couscous** Mix your favorite vegetables with your favorite grain, which may be couscous, pasta, or brown rice_._ Couscous cooks almost instantly and makes a [beautiful and flavorful salad](http://www.nutritionmd.org/recipes/view.html?recipe_id=189) that’s popular among all age groups. Top with fresh herbs, spices, and if you like, add dried fruit – try potassium-packed raisins or apricots – for a sweet and spicy dish. With a healthful plant-based diet, you can make it your way. Just remember to stick to the healthy basics: vegetables, fruits, whole grains, and legumes. _Visit_ [NutritionMD.org](http://www.NutritionMD.org) _for more nutrition tips, meal plans, and recipes._ _Photos (in order): courtesy of the Physicians Committee, Kathy Patalsky, Foster Wiley, Kathy Patalsky, Kathy Patalsky._

**Tags:** Category_Diet, Category_Healthy Recipes, nutrition, travel, whole food

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> Source: [Village Green Apothecary](https://myvillagegreen.com/blogs/post/nutrition-rx-portable-food-for-the-whole-family)