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It’s picnic time! – by Meghan McNaughton Naturopathic Medical Graduate

August 7, 2017 Leave a Comment

Who doesn’t enjoy a picnic on a beautiful summer day? Not only is it fun to have a change

of scenery, but the fresh air and sunshine are great for your health! We’ve compiled a few

recipes to inspire your next healthy picnic!

plate of salad

The basics:

  • Roasted chicken – either whole chicken or drum sticks are a great addition to

any picnic. You can prepare it ahead of time at home or buy roasted chicken at

most grocery stores. If you do buy from the store, read the ingredients label to

check for added sugars and fillers. Most basic roasted chicken are seasoned with

spices instead of BBQ sauce.

 

  • Salad – there are so many ways to make a tasty salad! Try building your own:
    • Base – start with a variety of lettuce, kale, spinach (dark leafy greens are full of

      vitamins and minerals).

    • Veggie or fruit – add-in your choice of veggies (cherry tomato, peppers,

      mushroom, onion..the options are endless) and/or consider a handful of berries,

      pomegranate seeds, diced apple, mango or orange slices.

    • Healthy fats – consider some diced avocado, olives, nuts and seeds, or even feta

      cheese for the dairy tolerant.

    • Dressing – basic oil and vinegar or a “creamy” dressing (recipes below).

 

• Snacks – hummus and cut veggies (carrots, celery, cucumber, peppers) or pita

wedges (for the gluten tolerant) are simple and generally crowd pleasers.

  • Sides:
    • Roasted baby potatoes
    • Avocado and chickpea salad
    • Cauliflower “potato” salad
  • Dessert:
    • Mojito fruit salad
    • Berries and dark chocolate


Recipes


Oil and Vinegar salad dressing:

  • Balsamic, apple cider, or blush vinegar
  • Extra virgin olive oil
  • Mustard (as an emulsifier and thickener) – optional (1-2 tsp)
  • Spices (salt, pepper, basil, oregano, rosemany, etc)

Generally you want a 3:1 ratio of oil to vinegar. Combine all ingredients in a mason jar and

shake. Its that simple!


“Creamy” salad dressing:

  • 1 ripe avocado
  • Lemon juice (1-3 tsp)
  • 1 tbsp apple cider vinegar
  • 3 tbsp olive oil

Combine the ingredients in the mason jar, mash the avocado, and shake! Add more oil or

vinegar to create a thicker or thinner creamy dressing.

Roasted baby potatoes:

  • Baby potatoes, cut into halves or quarters
  • Diced onions or chives
  • 1-3 tbsp melted coconut oil, depending on how many potatoes you prepare
  • Salt, ground pepper, and rosemary to taste

Coat the potatoes with the coconut oil and spices by stirring them altogether in a large bowl.

Spread the potatoes onto a baking sheet and bake at 375-400°F for approximately 30

minutes or until golden brown. Stir the mixture after 20 minutes so that all sides all browned.

Avocado and chickpea salad:

  • 1 can of chickpeas, rinsed and drained
  • 2 avocados
  • 1 lime, juiced
  • 1/2 red onion, diced
  • salt, ground pepper, garlic, paprika to taste

Combine the ingredients in a bowl, add the spices, and toss. You can optionally add

cilantro, parsley, or feta cheese. For a warm salad, bake the chickpeas in the oven for 15-

20 minutes at 350°F or fry them on low-heat in the frying pan until crispy.

Cauliflower “potato” salad:

  • 1 head of cauliflower, steamed
  • 1/4 red onion, diced
  • 1-2 dill pickles, diced finely
  • 1/3 cup mayonnaise (you can find organic vegan mayonnaise in the health-food section)
  • 1 tbsp mustard
  • 1 tsp vinegar
  • 1/2 tsp salt
  • 1/2 tsp ground pepper
  • Optional spices – chives, parsley, dill, paprika

Steam the cauliflower until it is soft, but still firm. Combine all ingredients except the

cauliflower in a bowl and mix well. Add the cauliflower and stir to coat. Sprinkling chives or

parsley on at the end will add some nice colour!

Mojito fruit salad:

  • 2 green apples, diced
  • 3-4 kiwis, peeled and sliced into semi-circles
  • 1 honeydew melon, diced or scooped into balls
  • 2 handfuls of green grapes
  • 2 limes, juiced
  • 3 tbsp fresh mint, chopped into small pieces

Mix all fruit in a large bowl and coat in lime juice. Toss in the mint and chill until served. The

lime should prevent the apples from turning brown if well-coated.

Nutrition

Health Over All Team

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