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"Power Picnic"
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Brown Rice Salad With Peas & Red Pepper Ginger-Carrot Salad With Cranberries Salmon Salad With Pimento & Herbs White Bean Salad With Asparagus
Cut bell peppers (any color) into quarters and remove the cores and seeds. Lightly coat the skin side of each pepper with cooking spray. Place the peppers on a grill or under the broiler, with skins closest to the source of heat. Cook, without turning, until the skins are blackened. Remove from heat and allow to cool, covered, in a bowl until they can be handled. (Save the juices that collect in the bottom of the bowl to use in cooking). Peel the skin from the peppers. Use as directed in recipes. Whole peppers can also be roasted; turn them as they start to char on the side closest to the heat. Source: Arizona
To make your own Greek Seasoning, mix together 1/4 cup dried oregano leaves, 2 Tbsp fennel seeds, 2 Tbsp crushed dried lemon grass, and 3/4 tsp black peppercorns. Using a spice mill, electric coffee grinder, or mortar and pestle, grind spices to a fine powder. Store in a small glass jar.
More Picnic Want more picnic ideas? Click on these links:
Although soy foods, cruciferous vegetables and citrus fruits are developing reputations as phytochemical powerhouses, these are only the most studied foods to date. Scientists are learning more about phytochemicals that exist in all plant-based foods every day. Eating a wide variety of vegetables, fruits, whole grains and beans is more important than concentrating on particular foods, in order to get the full gamut of phytochemicals found in nature. Here are some easy ways of increasing your intake of phytochemicals: Eat a variety of vegetables. Broccoli is very nutritious, but you don't have to eat it every day. Also try carrots, cauliflower, leafy greens, winter and summer squashes, green and red peppers, onions, snow peas, red cabbage…the list is endless. Don't feel you have to eat a wide variety every day; your weekly consumption is what's important. Aim for at least three servings of vegetables a day. Eat more fruits. A glass of juice at breakfast is nice, but how about some peaches, blueberries or bananas atop your cold or hot whole-grain cereal? A fruit salad with lunch or a juicy orange as midday snack? A bowl of perfectly ripe strawberries after dinner? Branch out and have cherries, figs, melon, kiwi, plums, mango, pineapple or grapes. Aim for at least two servings of fruits per day. Eat more whole grains. Don't limit your choices to bread, rice and pasta. Try quinoa, bulgar, barley and kasha for variety. Once available only in health food stores, most of these foods have become supermarket staples. Eat more beans. Think kidney beans, chickpeas, white beans, navy beans, pintos and dried legumes like lentils and split peas. Many are available canned, so you don't have to cook them from scratch-just rinse under water to get rid of extra sodium. Don't forget herbs and spices. Even though you don't eat much of them, they contain phytochemicals too. Garlic, oregano, basil, parsley, orange peel, ginger and other fresh and dried herbs and spices add zip to lowfat foods. Decrease portion sizes of meat, fish and poultry. You'll naturally eat more vegetables, beans and grains if you do. Remove half the meat filling from an overstuffed deli sandwich and pile on the veggies. Add more beans and less beef to your chili. Make a stir-fry with more vegetables and brown rice and less chicken. Explore new foods and new recipes. Tofu may be a phytochemical-filled option, but knowing how to prepare it may be a challenge. The same may be true for unfamiliar offerings in the produce department, like jicama, fennel, tomatillos, daikon, papaya or passion fruit. Some supermarkets offer recipe cards or fliers to encourage customers to try more exotic fare. Or pick up a lowfat or vegetarian cookbook for tips.
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You may have
heard of "power lunches" in the business world. Why not have a power picnic -
packed with powerful phytochemicals, that is. Spring is a perfect time to celebrate outdoors with healthy lunch fare that combines an assortment of fresh produce, whole grains and beans, plus moderate portions of lowfat protein. Every vegetable and fruit is a natural health kit that is packed with vitamins, minerals, fiber and hundreds of phytochemicals. Our bodies do not manufacture these substances, but need them to bolster immunity and neutralize toxins. Researchers are finding that whole grains also contain protective phytochemicals such as lignans, flavonoids and saponins, as well as protease inhibitors and oryzanol, found in brown rice. Bread made from whole grains instead of refined flour has more fiber, vitamins E and B-6 and minerals like selenium, which may offer protection from cancer. "If you choose whole wheat bread as your whole grain source, be sure the first word listed on the package's list of ingredients is 'whole' and not just 'wheat,' " advises Ritva Butrum, Ph.D., AICR's Senior Science Advisor. "Companies have been known to simply tint bread made from enriched wheat flour with caramel coloring so that it only looks like whole wheat." Dr. Butrum also recommends checking the Nutrition Facts panels on different packages of whole grain breads to get the most grams of cancer-fighting dietary fiber per slice. Scientists say that different kinds of phytochemicals work together to help protect our health. That's why eating a wide variety of plant-based foods is the best advice to follow, instead of choosing a food for its individual phytochemicals or vitamins. Combine them in delicious ways, such as in these picnic menu recipes. Top off your meal with a fresh fruit salad for even more phytochemical protection. AICR
CHILI
CHEESE DIP 1 cup low-fat cottage cheese Whirl all ingredients in blender until smooth. Chill. Serve with an assortment of your favorite raw veggies. Yield 1-1/3 Cups. Per (2 Tbsp) Serving w/o Veggies: 33 Cal; Trace Total Fat; 2 g Carb; 190 mg Sodium; 4 g Protein. Exchanges: 1/2 Lean Meat.
TRAIL MIX 1-1/2 cups corn, rice, or oat cereal (not
sugar-coated) Toss together the cereal, nuts, dried fruit, and raisins or currants in a mixing bowl. Divide the mix into individual portions and place in small self-sealing storage bags. Keep in a cool, dry place. Yield: 4 Cups or 8 (1/2-Cup) Servings. Per (1/2-Cup) Serving: 166 Cal; 8 g Total Fat (<1 g Sat Fat); 21 g Carb; 00 mg Cholesterol; 24 mg Sodium; 4 g Protein. Exchanges: 1 Fruit; 1 Starch; 2 Fat.
CHILLED
MELON SOUP 3 cups coarsely chopped cantaloupe Place half of the cantaloupe and honeydew melon in a blender with the orange juice and lime juice. Whirl until smooth. Pour into large bowl. Finely chop remaining melon, add to bowl, and stir in sugar-free soda. Cover and refrigerate. When ready to transport, pour into chilled beverage container. Makes 9 Cups. Per (3/4-Cup) Serving: 68 Cal; Trace of Fat; 16 g Carb; 15 mg Sodium; 1 g Protein. Exchanges: 1 Fruit.
APPLE
SANDWICHES 1 apple, unpeeled and finely chopped (use
your favorite *You can substitute lean diced turkey or chicken, if preferred **Additional salt used to taste is NOT included in the nutritional analysis In a medium sized bowl, combine the apple, ham, celery, mayonnaise, lemon juice, salt and pepper. Mix well. Spread the apple-ham mixture on 4 slices of whole wheat bread. Add lettuce leaf and top with remaining bread slice. Wrap individually in self-seal sandwich bags and refrigerate until time to transport in your picnic chest. Makes 4 Servings. Sodium Alert! This recipe is not suitable for those on salt-restricted eating plans. You can significantly reduce the sodium per serving by substituting lean diced turkey or chicken in place of the ham. Per (1-Sandwich) Serving: 180 Cal; 4 g Total Fat; 29 g Carb; 16 mg Cholesterol; 810 mg Sodium (if using ham); 12 g Protein; 6 g Fiber. Exchanges: 2 Starch; 1 Lean Meat; 1 Fat.
CALIFORNIA
BURRITO WRAP 1/4 cup fat-free mayonnaise (see note) In small bowl, combine mayonnaise, lime juice and lime peel. Spread each tortilla evenly with mayonnaise mixture. Arrange spinach leaves evenly on top of each tortilla, then avocado slices, bell pepper and carrots. Roll tortillas up tightly. Place seam sides down on in picnic container. Refrigerate until serving time. Makes 4 servings. Per (1 Burrito) Serving: 185 Cal; 8 g Total Fat
(3 g Saturated Fat); 31 g Carb; 304 mg Sodium; 5 g Protein;
SUBMARINE
SANDWICH 1/2 loaf (1/2-pound) French bread Cut bread into halves horizontally. Spread bottom half with mustard. Layer cheese, turkey, lettuce, tomatoes, onion, ham, and green pepper on top. Drizzle with dressing; top with remaining bread half. Secure loaf with picks. To serve, cut into 4 Sandwiches. Makes 4 Servings. Sodium Alert! Not suitable for those on low sodium or salt-restricted meal plans. (Note: Sodium can be significantly reduced by eliminating the smoked ham and replacing with 2 ounces additional sliced turkey). Per (1 Sandwich) Serving: 267 Cal; 5 g Total Fat (2 g Sat Fat); 34 g Carb; 38 mg Cholesterol; 666 mg Sodium; 22 g protein; 2 g Fiber. Exchanges: 2 Starch; 2 Very Lean Meat; 1 Veg; 1 Fat.
SALMON SALAD
WITH PIMIENTO & HERBS 1 can (14 oz.) red salmon, well drained,
bones and skin In medium bowl, mix salmon with celery, onion and pimentos. In small bowl, combine mayonnaise, lemon juice, chives, dill, paprika if desired and black pepper; combine with salmon mixture. Top with capers and serve immediately with whole wheat pita wedges, if desired. Makes 6 Servings. Per Serving: 140 Cal; 9 g Total Fat (2 g Sat Fat); 2 g Carb; 341 mg Sodium; 14 g Protein; <1 g Dietary Fiber. Exchanges: 2 Lean Meat; 2 Fat.
ROASTED
PEPPER & PASTA SALAD *12 roasted bell peppers (mixed colors),
peeled and cut in * See sidebar for how to roast bell peppers Briskly shake pepper juices, garlic, mustard, vinegar, shallots, scallions, and oil in a covered container until well blended. Toss bell peppers, cooked pasta and dressing thoroughly. Chill, covered tightly, for several hours or overnight before serving. Makes 6 Servings. Carbohydrate Alert! This recipe is much higher in Carbs than we would normally recommend, so plan ahead to include a serving of this sensational salad from your daily Starch/Carb allowance. Per Serving: 383 Cal; 6 g Total Fat (1 g Sat Fat); 71 g Carb; 00 mg Cholesterol; 18 mg Sodium; 12 g Protein; 4 g Fiber. Exchanges: 4 Starch; 2 Veg; 1 Fat.
BROWN RICE SALAD 1 cup frozen peas, thawed Microwave peas on high setting for 1 minute. In medium salad bowl, combine peas, brown rice, red pepper and watercress. In small bowl, whisk together olive oil, rice vinegar and garlic. Add to rice mixture, tossing well to combine. Season to taste with salt and pepper. Garnish with pine nuts. Makes 8 Servings. Per Serving: 115 Cal; 5 g Total Fat (<1 g Sat Fat); 15 g Carb; 22 mg Sodium; 3 g Protein; 2 g Dietary Fiber. Exchanges: 1 Starch; 1 Fat.
NEW
WALDORF SALAD 2 cups diced apple **Additional salt used to taste is NOT included in the nutritional analysis In a medium size bowl, combine apples, walnuts, celery and raisins. In a small bowl, mix together the mayonnaise, salt, pepper and lemon juice. Toss the dressing with the apple-nut mixture. Transfer the salad to a suitable storage container and refrigerate until time to load into picnic cooler. Divide salad into 4 portions and serve over lettuce leaves when ready to serve. Makes 4 Servings. Per (3/4 cup) Serving: 186 Cal; 10 g Total Fat; 25 g Carb; 00 mg Cholesterol; 241 mg Sodium (w/o additional salt); 3 g Protein; 3 g Dietary Fiber. Exchanges: 1-1/2 Fruit; 2 Fat.
GREEK
ISLAND BEAN SALAD 2 cans (15-ounces each) small white beans,
rinsed and *See sidebar for making your own Greek seasoning mix Toss together the beans, carrots, cheese, cilantro, and seasoning mix. Whisk together the lemon juice and olive oil in a small bowl. Stir into the bean mixture. Refrigerate until time to transport to the picnic spot. Note: Salad is best served at room temperature so you'll have to remove about an hour before serving. Makes 8 Servings. Per (1-cup) Serving: 199 Cal; 7 g Total Fat (2 g Sat Fat); 25 g Carb; 8 mg Cholesterol; 111 mg Sodium; 9 g Protein. Exchanges: 1 Starch; 1 Very Lean Meat; 1 Fat.
WHITE BEAN SALAD
WITH ASPARAGUS 5 stalks green asparagus, tough ends removed Cut asparagus into 1-inch pieces. In vegetable steamer set into large saucepan, lightly steam for 2-3 minutes. Set aside to cool. In large bowl, combine white beans, orange pepper and red onion. Gently toss in asparagus. In separate bowl, whisk together olive oil, lemon juice, mustard, salt and pepper. Gently toss dressing into salad. Adjust seasonings to taste. Line salad bowl with leafy greens. Top greens with white bean salad. Serve with hearty whole grain bread. Makes 5 Servings. Per Serving: 134 Cal; 6 g Total Fat
(<1 g Sat Fat); 16 g Carb; 156 mg Sodium; 4 g Protein; 5 g Dietary Fiber. Exchanges: 1
Starch; 1/2 Very Lean Meat; 1 Fat. JICAMA
AND ORANGE SALAD 1 small or medium jicama, peeled and cut
into *Additional salt used to taste is NOT included in the nutritional analysis In medium bowl, mix
jicama, carrots and oranges.
GINGER-CARROT
SALAD WITH CRANBERRIES 1 Tbsp freshly squeezed lemon juice In medium bowl, whisk together lemon juice, honey, ginger, cinnamon and salt. Toss with carrots and cranberries. Garnish with sliced almonds. Makes 4 Servings. Per Serving: 73 Cal; 2 g Total Fat (<1 g Sat Fat); 15 g Carb; 58 mg Sodium; 1 g Protein; 2 g Dietary Fiber. Exchanges: 1/2 Fruit; 1 Veg.
FOCACCIA Olive oil-flavored nonstick cooking spray *Kosher salt is an additive-free, coarse-grained salt that adds texture and flavor to focaccia. Large-grained sea salt can also be used. Many cooks prefer kosher and sea salt to regular salt for its flavor and texture. It can be omitted for those on a salt-restricted diet. Place oven rack in center of oven and preheat oven to 500°F. Lightly coat an 8-inch square baking pan with cooking spray. Stretch and shape the dough to fit the pan. Lightly coat the dough with cooking spray. Sprinkle the dough with garlic. Arrange onion over top of dough. Sprinkle with rosemary and salt, if using. Lightly spray top again. Dimple the surface with fingertip, if desired. Bake for 5 to 8 minutes or until lightly golden. Cut into 8 squares and serve warm or at room temperature. Makes 8 Servings. Per (1-Square) Serving: 96 Cal; 1 g Total Fat (<1/2 g Sat Fat); 18 g Carb; 00 mg Cholesterol; 232 mg Sodium (with salt); 3 g Protein. Exchanges: 1 Bread.
CHOCOLATE CHIP
COOKIES Nonstick cooking spray *Note: "White" whole wheat flour has a milder flavor than regular whole wheat flour. It is available in most supermarkets and whole food markets. Preheat oven to 350 degrees. Lightly spray baking sheet with nonstick spray. In medium bowl, cream sugars with butter or margarine. Stir in vanilla, egg and water. Sift together flours, toasted wheat germ, baking soda and salt; stir into creamed mixture. Stir in mini chocolate chips. Drop dough by heaping teaspoonfuls onto baking sheet and flatten slightly with fork. Bake 10-12 minutes. Allow cookies to cool for a few minutes on baking sheet before removing to cool completely on wire racks. Makes 24 Cookies. Per Cookie: 73 calories, 3 g Total Fat (1 g Sat Fat), 12 g Carb; 68 mg Sodium; 2 g Protein; 1 g Dietary Fiber. Exchanges: 1 Starch; 1/2 Fat.
CHEWY
DATE AND WALNUT BARS Nonstick cooking spray Preheat oven to 350°F. Coat a 9- x 9-inch square baking dish with cooking spray and set aside. Place the margarine, oil, sugar, honey, and orange zest and juice in a medium saucepan and cook over low heat, stirring until the margarine has melted. Remove the pan from the heat and stir in the dates and walnuts. Add the oats, making sure they are evenly coated with the liquid mixture. Spread the mixture in the prepared pan, pressing it down firmly and evenly. Sprinkle the sunflower seeds over the top and press down lightly to embed the seeds in the surface. Bake until golden brown around the edges, about 20 minutes. Remove from the oven and allow to cool completely in the pan. When cool, turn the bars out onto a cutting board and slice into 16 bars. The bars can be kept in an airtight container for up to 1 week. Makes 16 Bars. Kitchen Tips: You can sprinkle the top of the bars with pumpkin seeds instead of sunflower seeds. Other dried fruits such as cranberries or raisins can be added to the dough mixture in place of the dates. For Apricot and Hazelnut Snack Bars: Substitute 1/3 cup chopped dried apricots for the dates and 1/4 cup chopped toasted hazelnuts for the walnuts. Per (1 Bar) Serving: 103 Cal; 4 g Total Fat; 16 g Carb; 00 mg Cholesterol; 12 mg Sodium; 2 g Protein; 2 g Fiber; 8 g Sugars. Exchanges: 1 Starch; 1 Fat.
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