Taking to the road this holiday? Then take a little time to prepare some healthy padkos that will make the trip so much more enjoyable for everyone. Choose carbs, proteins, dairy, fats, fruits, and vegetables in reasonable amounts and proportions, prepare and package them all in advance.

Then, should that tempting coffee shop with fresh cinnamon buns just happen to be located where you pull over for a rest, you won't feel a bit guilty for indulging just this once.

HARDWARE

• One cooler bag or box with ice bricks to keep perishables and drinks cold.
• One bag for dry snacks an fruit.
• Serviettes
• Wet wipes
• A serrated knife
• A butter knife
• Forks, teaspoons and tablespoons
• A chopping board
• A flask
• Paper or real plates
• Plastic containers for leftovers
• Bags for waste

Water - the aircon is dehydrating. Refill the bottles at service stations instead of buying new.

DRY BAG

• Fresh fruit and vegetables such as grapes, cherry tomatoes, cups of berries, baby carrots, apricots
• Dried fruit and Woolworths seasonal fruit strips
• Woolworths free-range biltong and droewors
• Dry-roasted mixed nuts, preferably unsalted
• Trail mix
• Salami or other smoked meat
• Woolworths cheese straws
• Woolworths sundried tomato biscuits
• Woolworths multiseed fruit & nut rusks
• A selection of bars, such as Woolworths green tea snack bar, handmade almond, apricot and mango bar or handmade brazil nut, peach, date and bran flake bar
• Breakfast cereal or muesli
• Jam, peanut butter, preserves
• Coffee & tea

COOLER BAG

• Cold meats and salad veggies
• Mayonnaise, mustard, your favourite condiments
• Woolworths cooked pork chippolatas
• Yoghurts and yoghurt drinks
• Hard-boiled eggs
• Marinated olives, artichokes, sundried tomatoes
• Long-life milk in those small boxes
• Assorted fruit juices
• Sandwiches, frikkadels, chicken wings - anything you've pre-prepared or that's ready-made.

NOTE ON COOLER BAGS Keep in mind that most of prepared meals won't last longer than a day unless you have one of those fancy cooler boxes that can plug into the car's battery supply. Otherwise refresh the ice in your cooler every morning and evening.

Rule of thumb: the ice should take up about one-third of the cooler. Distribute ice bricks or bags among the food to avoid creating a warm zone at the top. Make your own ice bags by filling zipper-lock freezer bags with water and storing them in the freezer overnight. Also, to keep things cooler for longer put everything you've made in the fridge the night before.

For expert tips on food safety and cooler box packing, visit this good article we found at the US Food Safety & Inspection Service.

Cold meats, dips, cheese and salads can be bought along the way to make sarmies.

Soft flour tortillas and wraps are less messy in the car than bread.

NOW FOR SOME PADKOS IDEAS

Baked potatoes or sweet potatoes, scoop out the flesh and mix with cheese, tuna or ham and seasonings. Put back in the skin and wrap well. Delicious served cold.

Marinate shavings of baby marrow and asparagus in olive oil, red wine vinegar, crushed garlic and lots of lemon juice to taste. Toss with chopped parsley, crumbled feta and a sprinkle of dried chilli. Store in a container and serve with crispy baguettes.

Drain 1 can of chickpeas and roughly mash, along with paprika, crushed garlic, a glug of olive oil and a squeeze of lemon juice. Season to taste and drizzle with warm chilli oil. Serve with toasted falafel balls and crisp breadsticks, both of which can be store-bought.

ONE FOR THE ROAD: RECIPES THAT WILL KEEP A DAY OR TWO

Crystallised ginger with salted pistachios (gourmet snacking!)

Alma Road Cafe butternut fritters (will last a couple of days in the cold box)

Orange-and-hazelnut salad (best on day one)

Open chicken croquette and coleslaw sandwich (pictured at the very top)

Best ever yoghurt frulata (keep in a flask with ice)

Roast butternut quiche (delicious cold)

Cold mushroom risotto (any risotto can be served cold)

Traditional frikkadels with garlic and chermoula (can be stuffed into pita breads with salads)

Mushroom and macaroni "muffins" (a great savoury treat, but leave the sauce and serve with bottled tomato sauce)

Cold beetroot and mascarpone soup (serve in mugs from a flask with buttered rolls)

Pumpkin, cheese and rosemary muffins (savoury muffins will keep a couple of days)

Citrus and date muffins (great with a pat of jam)

Cherry, coconut and almond loaf cake (great as a treat with hot tea)

MORE INSPIRATION

Food that can be eaten outside and by hand

Ready-made meals that can be put together in minutes