Today’s guest blog is written by our Live Your Life Physical Therapy dietitian Kim Fox.
Ah summer. After a long winter there’s nothing like being outside enjoying the sun, fresh air and all of nature busting with life. What’s even more fun is when a meal can be enjoyed outside with family and friends by having a picnic. Instead of throwing the usual sandwiches, chips, apples and cookies together, try some of these ideas and recipes to really make the outing extra special and a little bit healthier than the typical choices you may make.
Appetizers:
Pack the cooler with a variety of fresh veggies, but instead of having the usual dip or ranch dressing, try lower fat and healthier options such as hummus, salsa or bean dip.
Recipe Idea:
Caprese Skewers
Alternate chunks of Mozzarella Cheese, cherry tomatoes and basil leaves on small bamboo sticks or hors devour pricks, providing 2-3 skewers per person. Lay skewers on a plate and drizzle with balsamic vinegar. Keep cold until ready to eat.
Main Entrée:
Nothing says picnic more than fried chicken, but instead of picking up the greasy variety from a grocery store or fast food
establishment, consider making your own and do it the day before your picnic.
Recipe Idea:
Oven-fried Chicken
(Adapted from USDA Center for Nutrition Policy and Promotion)
(4 Servings, about 4 ounces each)
Preparation time: 15 minutes Cooking time: 30 minutes
Ingredients:
Broiler fryer chicken 1 1/2 pounds, cut-up
Milk ¼ cup
Flour ½ cup
Paprika 1 tsp
Pepper ½ tsp
Cornflakes 1 cup, crushed
Oil, 3-4 Tbls
Directions:
Pre-heat oven to 400 degrees Fahrenheit
Remove skin and fat from chicken.
Place milk in large bowl, add chicken pieces and turn to coat.
Combine flour and spices on a plate.
Remove chicken pieces from milk and coat chicken thoroughly in flour mixture.
Place on a wire rack until all pieces have been coated.
Re-dip chicken pieces into milk.
Pour cereal on a plate, placing chicken pieces in cereal.
Using 2 forks turn chicken pieces in cereal to coat.
Place chicken on a foil-lined baking tray and drizzle oil over chicken.
Bake for 15 minutes.
Turn chicken over and continue to bake another 15 minutes, until chicken is cooked through and outside is crisp.
Salad
Avoiding salads with mayonnaise will reduce the risk of bacterial growth and the potential for food-borne illness with the warmer outdoor temperatures. Use vinegar-based dressings instead, as the acid helps keep foods safer.
Recipe Idea:
Cold Pasta Salad
(This is great for using up leftover pasta and can also be made ahead of time.)
Combine cold pasta, a variety of chopped veggies and your favorite Italian dressing together and refrigerate.
The goal is to have more veggies than pasta.
Prior to serving, add salad greens if desired.
Beverages
It’s going to be hot and people will get thirsty. To prevent dehydration, keep plenty of beverages on hand, such as sparkling water and unsweetened iced tea.
Recipe Idea:
Flavored Ice Water (aka Infused Waters)
Fill a pitcher with water.
Add fruit and/or vegetable chunks and include herbs if desired.
Refrigerate, allowing flavor combinations to steep for several hours.
Serve in fun plastic glasses over ice.
Not only is this beverage tasty but pretty too! Combinations to get you started might be cucumber and mint, strawberry and basil, lemon and lavender. Get creative. The possibilities are endless!
Dessert
What’s a picnic without dessert? Try a fruit salad, fruit platter or watermelon. If you want to have a treat, serve angel food cake with
peaches or berries and top with a dollop of light whipped cream.
There you have it. A complete, healthy, not-so-ordinary picnic meal that is sure to create interest and enthusiasm with all those who partake.
Kim Fox, RDN, LD, CDE
Registered, Licensed Dietitian
Certified Diabetes Educator
Fox Nutrition & Diabetes Services, Inc.
Thanks so much to Kim Fox, our Live Your Life Physical Therapy dietitian. She is here to help us offer you a complete overview of living life to your fullest and eating healthy! Kim was hired to compliment the many services we offer her at LYLPT. Kim can be reached through our office. See her credentials above.
Have a wonderful and safe summer. Enjoy these picnic tips so you can Live Your Life EATING HEALTHY!
Dedicated to Keeping You Healthy & Active,
Dr. Eva Norman
President & Founder
Doctor of Physical Therapy
Live Your Live Physical Therapy, LLC
Some of the photos provided by Flickr & the following photographers who allow sharing of their work under the commercial licensing of the site.
Thanks to:
Dave Leonhardt (infused water)
Selena N.B.H. (pasta salad)
Wicker Paradise (wicker picnic basket)
Steven Depolo (cherry tomatoes)