Take it to go: when you're out on an all-day adventure, these five recipes will fuel your body and satisfy your tastebuds

Muscle & Fitness/Hers, May, 2004 by Sara Kate Gillingham-Ryan, Karen Gillingham

some people's idea of a picnic is to pile in a car and head out with a basketful of food to a park or beach. Our idea of a picnic--and we suspect it's yours, too--is to hop on a bike or hike to some sumptuous spot far away from the madding crowds. Naturally, we don't bring along a bulky picnic basket (a daypack will do), but we do bring a lunch that's a far cry from the slapped-together ham and cheese sandwiches one might expect. In fact, we think that stopping for lunch during an all-day hike or bike adventure shouldn't just be about fueling up for the second leg of the trip. Why not use it as a time to relax in the great outdoors while enjoying some delectable food?

To that end, we offer this healthy and sophisticated lunch menu with dishes that can be mostly made the night before--you just get up in the morning, pack 'em and go. What's more, this is food to write home about: Sicilian-style tuna wraps, green beans with walnut pesto, barley and tomato salad, strawberry basil lemonade and homemade "energy bar" biscotti. Once you've treated yourself to these dishes, you may never be able to go back to ham and cheese. And why should you? Good food takes a little more time, but it's worth it.

RELATED ARTICLE: Cool Green Beans with Walnut Pesto

These green beans are like potato chips--it's hard to eat just one. But unlike potato chips, of course, they're good for you: A serving of this salad is chock full of vitamins A and C. Makes 4 servings.

1/4 cup walnut pieces
2 tablespoons + 1/4 teaspoon salt
1/2 pound green beans, ends trimmed
2-3 large cloves of garlic, chopped
3 tablespoons olive oil
2 tablespoons chicken broth
1/2 bunch Italian flat-leaf parsley, stems removed (about 1 cup loosely
  packed)

1. Preheat oven to 375 degrees. Place walnuts in pie plate or pan and toast until they are lightly browned, about 5 minutes (shake the pan halfway through to promote even browning). Set aside to cool.

2. Boil 4 quarts of water with 2 tablespoons salt and prepare another stockpot of ice-cold water. Add the beans and blanch them in the boiling water for 1 minute. Drain and immediately plunge the beans into the ice-bath. When completely cool, drain, transfer to a bowl and set aside.

3. Saute the garlic in 1 tablespoon of the olive oil over medium heat until very lightly browned. Lower heat and add the chicken broth. Let simmer for 2-3 minutes, until most of the stock has evaporated. Set aside to cool.

4. Puree the remaining 2 tablespoons of olive oil, parsley, toasted walnuts, sauteed garlic and 1/4 teaspoon salt in a blender until soft, stopping to scrape down the sides.

5. Add the pesto to the beans and toss until beans are completely coated. Serve at room temperature.

PER SERVING: 170 calories, 4 g protein, 7 g carbohydrate, 14 g fat (1.5 g saturated fat), 3.5 g fiber

RELATED ARTICLE: Strawberry Basil Lemonade

You can freeze this drink ahead of time in paper or lightweight aluminum cups with lids. By the time you get thirsty, it will be thawed. Makes 4 servings.

    2 cups strawberries
3 1/2 cups water
    1 cup basil leaves, loosely packed
  3/4 cup sugar or granular Splenda
    1 cup freshly squeezed lemon juice

Additional basil leaves and strawberries for garnish, optional

1. Roughly mash 1 heaping cup of the strawberries in a small saucepan.

2. Add 2 cups water, basil leaves and sugar. Bring to a boil, stirring until sugar is dissolved. Reduce heat and simmer 5 minutes. Remove from heat and let cool.

3. When cool, strain through a fine sieve set over a pitcher or vacuum bottle, pressing on the solids with back of a spoon to extract as much flavor as possible. Stir in lemon juice and remaining water.

4. Slice remaining strawberries and add to lemonade.

5. If serving at home, serve in tall glasses filled with ice. Garnish with additional basil leaves and whole strawberries, if desired. If traveling, transfer to water bottles or a thermos.

PER SERVING (made with sugar): 179 calories, .5 g protein, 44.5 g carbohydrate, 0 g fat (0 g saturated fat), 2 g fiber

RELATED ARTICLE: Herbed Barley Salad with Roasted Cherry Tomatoes and Feta

Barley offers a nice change of pace from rice and it will hold up well as you travel. Makes 4-6 servings.

1 1/2 cup cherry or grape tomatoes, halved
    2 teaspoons salt + a pinch more
Pepper, to taste
    2 cups water
    1 cup pearled barley, sorted and rinsed
Juice and zest of one lemon
    1 small clove garlic, finely minced
    1 tablespoon fresh sage, chopped fine
    1 tablespoon fresh oregano, chopped fine
    1 tablespoon fresh Italian flat-leaf parsley, chopped
  1/4 cup crumbled feta cheese (or diced firm tofu)

1. Preheat oven to 425 degrees. In a baking dish, toss tomatoes with 2 teaspoons olive oil, salt and pepper, and roast, shaking the dish often, until lightly browned on the outside, 10-15 minutes.

2. Bring water and a pinch of salt to a boil in a medium saucepan over medium heat. Slowly add barley. Cover, reduce heat to low, and cook 30-40 minutes, or until barley is tender and water is absorbed. Transfer to a bowl and cool.