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!
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.
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