Pick a peck of picnics

Better Nutrition (1989-90), July, 1989

Pick a Peck of Picnics

One of the best things about summertime is warm sunny days just begging to be enjoyed. What better way to christen the summer season than with fresh air, good friends and great food. Choose a comfortable site under a shady tree. Bring along a few close buddies and a healthy picnic lunch or dinner. Meal preparation can be simple and hassle-free with a little advance planning. Pick up the ingredients you'll need from your health food store the day before and prepare these main dish salads in advance. The recipes are pretty enough for company, light enough to keep you active through the entire summer day and wholesome enough to keep you healthy for summers to come.

Mediterranean Pita Pockets and sweet and sour chicken sandwiches make a refreshing change from the usual picnic fare and satisfy the most demanding palates.

Try serving Brown Rice Seafood Salad as an elegant main course. It combines shrimp, scallops, vegetables and rice with Jarlsberg cheese and a tangy yogurt dressing. The Pasta Salad Nokkelost is a sophisticated version of the classic chef's salad -- with an Italian accent. A perfect end to a perfect picnic is the colorful Gjetost Melon Salad, refreshing and naturally sweet

Don't let your summer fun be marred by unforeseen problems. Here are a few thoughts to keep in mind when planning a picnic.

* The summer heat can be very draining, both physically and mentally. To dodge dehydration, keep bottled water in a portable cooler to refresh your picnic guests. But remember, thirst alone does not sufficiently determine your hydration needs.

* Choose a picnic spot with lots of shade since summer sun can be dangerous after prolonged exposure. If you choose a picnic area directly in the sun, use a natural sun screen with an SPF (sun protection factor) of at least 15 and apply it liberally to avoid a painful sunburn.

* Don't let an unfortunate accident ruin your outdoor activities. Be prepared. Always carry with you a tube of aloe vera (gel or cream) for scrapes, insect bites and poison ivy.

* Avoid food poisoning by keeping chilled foods properly chilled so they don't spoil.

Sweet and Sour Chicken With Cilantro

1   medium onion, chopped
2   Tbsp vegetable oil
2   stalks celery
1   small red pepper, chopped
1   small green pepper,

chopped 1/2 cup apple cider

1 Tbsp Worcestershire sauce

1/4 cup lemon juice

2   Tbsp brown sugar
1   cup catsup

1/4 tsp paprika

1   tsp pepper
1   tsp Dijon mustard

1/4 tsp cumin 1/4 cup cilantro, minced

3 whole boneless chicken

breasts

1 12-oz can low-sodium

chicken broth

Saute onion in oil until brown. Add celery and green pepper and saute 1 minute longer. Add remaining ingredients except chicken and cilantro and simmer for 20 minutes. Meanwhile, poach chicken breasts in chicken broth. Let cool for at least 4 hours before slicing for sandwiches. Add minced cilantro to sauce after it has simmered for 20 minutes. Cook another 2 minutes and then remove from heat. Make sandwiches with chicken slices and sauce on grain bread with green leaf lettuce.

Mediterranean Pita Bread

1 medium cucumber, peeled

and sliced thinly

1   medium carrot
1   can pitted black olives
1   cup alfalfa sprouts
2   red tomatoes
1   small red pepper
1   small green pepper
1   small red onion
1   8-oz package feta cheese

Vinaigrette 3-5 Tbsp sherry vinegar

1   Tbsp Dijon mustard
1   clove garlic, minced

3/4 cup light olive oil

1   tsp basil
1   tsp oregano

For pita filling, combine first 9 ingredients and mix well. For vinaigrette, place next 6 ingredients in a jar, cover tightly and shake well. Combine with filling.

Green Bean Salad

1 lb string beans, cut 2 inches

long 2 Tbsp red wine vinegar 1 tsp minced shallots 1 tsp Dijon mustard 1 tsp tarragon

Freshly ground pepper 1 cup mandarin orange slices 1 small red onion in thinly

sliced rings

Clean and trim green beans. Bring about 1 inch of water to boil, add green beans, cover and cook for 10 minutes. Drain. For vinaigrette, combine all ingredients in a jar, cover tightly and shake well. Arrange green beans on serving dish and add orange and onion slices. Toss with vinaigrette.

Confetti Bulgur Salad

1 cup bulgur 2 egg whites 1 Tbsp margarine 1 medium onion, chopped 2 cups low-sodium chicken

broth or stock 1 cup mixed sprouts

Sweet peas

Adzuki

Lentil

In a saucepan, combine bulgur and beaten egg whites. Toss well. Place over medium heat and stir constantly until bulgur becomes dry. Make a well in the center of the bulgur and add the margarine and onions. Saute for 2 minutes. Add stock, cover and bring to boil. Reduce heat and simmer for 20 minutes or until all stock is absorbed. Do not stir. Fluff bulgur with fork when done. Toss in mixed sprouts and chill.

Brown Rice Seafood Salad Supreme

1/2 lb shrimp, cooked, shelled

and deveined 1/2 lb bay scallops, cooked

2 cups cooked brown rice

1/2 cup julienne strips of red

pepper 1/2 cup cooked peas 1/4 cup sunflower seeds 1/4 cup raisins

1 cup julienne strips of

Jarlsberg cheese Dressing:

1 cup plain yogurt

1/2 cup chopped seeded

cucumber 1/4 cup chopped green onion