4 Healthy Picnic Tips and Tricks

Summer is here and picnics are a fun summer staple for beach days, soccer games or a day at the park! Celebrating summer in the sun does not mean wreaking havoc on your nutrition for the day! Here are easy tweaks from our Healthy Kitchen that your friends and family will appreciate.

Portion Control

Alcohol and desserts, for example, are two items we tend to over indulge in when living in the moment and basking in the sun. A little goes a long way, remember moderation when indulging. Try healthier desserts like, our great Lemon Bar recipe below; it's lower in calories, full of flavor and travels well.

Fruits and Vegetables

Warm weather brings juicy flavorful fruits and vegetables, eat them! Fill your picnic basket with watermelon, cherries, zucchini, and peaches. Preparing tasty dishes with fruits and vegetables can be simple; make a fruit salad, add extra diced vegetables to your favorite potato salad, and pack a large salad topped with blueberries a pungent goat cheese and a light vinaigrette.

Turn up the Heat

Grilling is one of the most flavorful, healthful, and simple cooking methods. Toss ¼ teaspoon of olive oil and 1 cup of vegetables with a pinch of salt and pepper in a large bowl, and grill until desired doneness. Adding a deep smoky flavor to vegetables such as peppers, onions, or mushrooms will add variety to your picnic. Don’t forget to grill some healthy proteins; brush these proteins with a little H3 BBQ to brighten up the flavor; salmon, shrimp, skinless chicken, or pork tenderloin.

Dips and Spreads

Edamame hummus, salsas, guacamole, peanut butter hummus, and yogurt based dips are great dips and spreads for a healthy pack and go picnic. Substitute these items for mayonnaise, ketchup, or cheese based dips to add nutrients, reduce calories, and load up on flavor. Eliminate chips for dipping, dip with vegetable sticks (carrots, bell peppers, celery) or whole wheat baked pita chips.

These little tweaks will make your next pack and go picnic easier and healthier. Don’t forget to pack lots of water and have a blast!

Lemon Bars

 



Ingredients:

Crust:

½ cup Sugar, granulated

6 Tablespoons Butter, unsalted

4 Tablespoons Applesauce, unsweetened

2 cups Flour

Filling:

6 each Eggs, large

1 ½ cups Sugar, granulated

4 teaspoons Lemon Zest, fresh

½ cup Lemon juice, fresh

6 tablespoons Flour

1 teaspoon Baking powder

½ teaspoon Kosher salt

Method:

• Preheat oven to 350 degrees F.

Crust

• Using a stand mixer, beat the ½ cup sugar, applesauce and butter together on a medium speed until creamy.


• On a low speed, slowly add in the 2 cups of flour.


• Gently press this mixture across the bottom of a greased 16 inch square baking pan.


• Bake for 15 minutes and allow to cool.

Filling

• In a clean mixing bowl, beat the 6 eggs on medium until foamy.


• Then, add the remaining ingredients: sugar, zest, juice, flour, baking powder, and salt. Beat until all ingredients are blended.


• Pour this filling over the crust and bake 20-25 minutes.


• Set aside, cool and serve.

Nutrition: 

Serves: 30

Calories: 130

Fat: 3.5 grams

Healthy Recipes: No-bake Chocolate Peanut Butter Cookies

It is far too hot outside to start the oven. Try these No Bake Chocolate Peanut Butter Cookies; they will melt in your mouth.

INGREDIENTS:

3/4 cup Sugar

1/2 cup Peanut butter, creamy

1/4 cup Cocoa powder

1/4 cup Skim milk

1 teaspoon Vanilla extract

1/4 teaspoon Cinnamon, ground

1 tablespoon Instant espresso

3 cups Oats, quick cooking

1/4 cup Coconut, sweetened

PREPARATION:

• In medium saucepot, warm milk over medium heat. add instant espresso and allow the espresso to dissolve.  (This process can also be done in the microwave.)


• Once the espresso has dissolved add sugar, peanut butter, cocoa powder, vanilla extract, and cinnamon.


• Continue to cook the chocolate mixture over medium heat. Warm until the sugar has dissolved or become less grainy. Continue to stir until done.


• Once the sugar has dissolved, remove the saucepot from heat and add the oats and coconut.


• Stir the mixture.


• When the mixture is still hot, scoop 3/4 ounce of "dough" on parchment paper.


• Allow mixture to cool at room temperature.


• Once the "dough" has set, it will hold its shape.


• Enjoy!

Serves: 25 cookies

Serving Size: 1 cookie

Calories: 100

Carbohydrates: 15 grams

Sodium: 30 milligrams

Fiber: 3 grams

Protein: 2 grams

Step-by-Step: How to Cut Fresh Pineapple

Pineapples are delicious, refreshing and sweet treats for summer—perfect for a Memorial Day cook-out! One of the questions we commonly get is how in the world do you cut fresh pineapple. Well, follow these steps below to learn how to pre-cut your pineapple so it’s ready when you’re looking for a sweet treat!

Step 1: Choose a ripe pineapple. Smell the pineapple when you buy it, if it smells sweet, it will be perfect.  Also, the pineapple should be yellow if it is green it needs a few more days to ripen.



 

Step 2: Cut off the bottom of the pineapple.



Step 3: Place the pineapple on its side on the cutting board and remove the stalk along with the very top of the pineapple.



Step 4: Stand the pineapple straight up. Cut directly in half through the core.

 

Step 5: Then cut it in half again, cutting the pineapple into quarters.



Step 6: Cutting one quarter at a time, glide the knife between the fruit flesh and core to remove the core. Repeat for all 4 pieces.



Step 7: Next, glide the knife between the flesh and skin of the pineapple removing the skin.



Step 8: Cut the pineapple in small pieces to eat.



Step 9: Serve the pineapple on the detached skin, for garnish.



Step 10: Eat your pineapple for breakfast, a snack or whenever you please. Enjoy!

1 cup of pineapple is only 80 calories, making it an excellent Metabo Meal. Pineapples are a great source of vitamin C and they offer your body excellent protection against free radicals, substances that attack healthy cells.