Nothing says summer like packing up a picnic, hitting the trails and enjoying a meal al fresco. Many foods make delicious picnic fare, so this week we picked out just a few of our favorites.
Head out for a hike together as a family, then enjoy a healthy picnic lunch or dinner of Italian Vegetable Hoagies, Cucumber Tomato Salad and Minted Fruit Salad for dessert.
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ITALIAN VEGETABLE HOAGIES
Number of servings: 4
Total preparation time: 15 to 30 minutes
Actual cooking time: No cooking required
INGREDIENTS:
1/4 cup thinly sliced red onion, separated into rings
1 14-ounce can artichoke hearts, rinsed and coarsely chopped
1 medium tomato, seeded and diced
2 tablespoons balsamic vinegar
1 tablespoon extra-virgin olive oil
1 teaspoon dried oregano
1 16 to 20 inch-long baguette, preferably whole-grain
2 slices provolone cheese (about 2 ounces), halved
2 cups shredded romaine lettuce
1/4 cup sliced pepperoncini (optional)
PREPARATION:
Place onion rings in a small bowl and add cold water to cover. Set aside while you prepare the remaining ingredients.
Combine artichoke hearts, tomato, vinegar, oil and oregano in a medium bowl. Cut baguette into 4 equal lengths. Split each piece horizontally and pull out about half of the soft bread from each side. Drain the onions and pat dry.
To assemble sandwiches, divide provolone among the bottom pieces of baguette. Spread on the artichoke mixture and top with the onion, lettuce and pepperoncini, if using. Cover with the baguette tops. Serve immediately.
Source: EatingWell
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CUCUMBER AND TOMATO SALAD
Number of servings: 4
Total preparation time: less than 15 minutes
Actual cooking time: No cooking required
INGREDIENTS:
2 small tomatoes, seeded and coarsely chopped (1 1/3 cups)
Pinch sugar
1/2 teaspoon salt
2 cucumbers, small, quartered (2 cups)
1/2 red onion, chopped (1/2 cup)
2 tablespoons extra-virgin olive oil
3 tablespoons red wine vinegar
1 teaspoon oregano
Salt and freshly ground black pepper
PREPARATION:
1. Chop tomatoes and add to large bowl. Add sugar and salt, then let sit for 5-10 minutes.
2. Whisk together olive oil, vinegar, oregano, pepper and salt.
2. Add cucumbers and onions to tomatoes, then drizzle the vinaigrette on top.
3. Gently mix to combine and season to taste with additional salt and pepper.
COOK’S NOTES:
A brief marinating time allows the flavors to combine wonderfully.
Source: S. Floor
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MINTED FRUIT SALAD
Number of servings: 4
Total preparation time: 15 to 30 minutes
Actual cooking time: No cooking required
INGREDIENTS:
4 navel oranges
1 cantaloupe, peeled and sliced in bite size pieces
1 pint fresh strawberries
1/2 cup fruity white wine or ginger ale
1 teaspoon extra virgin olive oil
1 tablespoon honey (optional)
3 tablespoons fresh mint, chopped
1 tablespoon freshly grated ginger
PREPARATION:
Peel and slice the oranges and cantaloupe over a small bowl to catch the juice; reserve the juice. Put the oranges and strawberries in a large serving bowl (a glass bowl shows off the colorful fruit). Add the reserved juice to the remaining ingredients and toss well.
Source: DCC
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"Family Meals Matter" features registered dietitian-approved recipes with foods from all the food groups to reflect Dairy Council of California's nutrition philosophy. For more information, nutrition tools and additional family meal recipes, visit healthyeating.org
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