Judy E. Buss

A picnic in nature does wonders for our minds, spirit, and relationships with family and friends. It is a time of rejuvenation away from work and electronic “toys.” (Can we muster enough strength, for a few jolly hours, without checking The Device even once?) Eating outdoors is part of the picnic fun and the food tastes especially good. But just because it must be portable, this doesn’t mean that we have to sledge hammer our health with hot dogs, chips, soda, slaw drowning in mayo, and pastry (a.k.a sugar bombs), enough to keep our arteries busy for a month!

Considering today’s life in the pressure cooker, a gathering in nature can be a mini vacation for everyone involved, including the picnic organizer. There is no need to mess with the grill. A little thought and planning makes it possible to prepare a delicious and nutritious meal ahead of time, easily and quickly in the convenience of your kitchen and bring it to the event ready to enjoy.

If you are the picnic organizer, you can diplomatically make healthy food suggestions when asked by participants what to bring. With luck, perhaps they too are as health-conscious as you are. Literally hundreds of yumtastic, portable, and waist-friendly food options exist from which to choose. Dishes such as fresh raw veggie salads, cold chicken or pasta salads, vegetable casseroles (without marshmallows!), whole grain pilafs, fruit medleys, a bean dip served with whole grain pita chips, and freshly prepared, additive-free lemonade or ice tea.

If you are not in charge of the menu but are only asked to bring one covered dish, yours may be the only healthy offering on the menu. By skipping some of the offerings and consuming small helpings of some others doesn’t make you deprived. On the contrary, you should be proud about exercising mind over junk (yuck) food!  This should be especially empowering if others are engaged in a no-fatty-sugary-morsel-left-behind eating marathon.

While your group is in a fun mode, food safety and hygiene must not be overlooked. Bacteria and other nasty critters don’t take vacations! Keep all fare properly cooled and covered. A vinyl table cloth for the picnic table can cover over bird and squirrel “deposits,” to provide a clean surface for eating. Bring along plenty of hand cleaning supplies in case the park or beach facilities are too far, locked, or malfunctioning.

The following are some easy recipes for dishes that are ideal for picnics and outdoor get-togethers. They can also be enjoyed on a busy week day at home. Double or halve the recipes to suit your needs.

GARDEN PASTA SALAD
4 servings

1 cup frozen peas, thawed
4 cups uncooked whole grain corkscrew-shaped pasta
1 tablespoon olive oil
1 large tomato, finely chopped
15 pimento-stuffed green olives, chopped (about 1/3 cup)

DRESSING:
1/4 cup extra virgin olive oil
1/4 cup wine vinegar or lemon juice
2 tablespoons dried basil
4 tablespoons finely chopped fresh parsley leaves
Salt and pepper to taste

1. Cook the pasta in boiling water with 1 tablespoon oil. Simmer 7 – 10 minutes, stirring once. Drain. Cool.
2. Meanwhile, in a large bowl, whisk together all the dressing ingredients. Add all the other ingredients and mix well.
3. When the pasta is done and cooled, add it into the dressing mixture. Refrigerate in airtight container.

CHICKEN-ARTICHOKE SALAD  
4 servings

1-1/2 pounds cooked, skinless, boneless chicken tenderloins, or 4 portions rotisserie chicken, skin removed, boned
1 cup coarsely chopped, marinated artichoke hearts (from jar not can)
3 tablespoons fresh lemon juice
3 tablespoons extra virgin olive oil
Salt and pepper to taste

1. On a large plate, cut the chicken into bite-size pieces.
2. Mix all the ingredients in a medium bowl and refrigerate in an airtight container.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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