Healthy Picnic Food Ideas
Lighten up your summer outings with these healthy picnic recipes and tips.
Healthy Picnic Food: Recipes continued...
In a large bowl, combine fresh cooked corn or thawed corn, zucchini,
tomatoes, green onions, bell peppers, salad dressing, and, if desired, cayenne
pepper. Cover and chill for 4 to 24 hours, stirring occasionally. If desired,
garnish with fresh thyme.
Yield: 8 side-dish servings
Per serving: 99 calories, 5 g total fat (1 g saturated fat), 0 mg
cholesterol, 253 mg sodium, 14 g carbohydrates, 2 g fiber, 2 g protein
WebMD Weight Loss Clinic members: Journal one serving as 1 cup
vegetables without fat + 1 ounce low-fat cheese
The variety of textures, colors, and flavors in this recipe makes it the
perfect prelude to virtually any entrée. These no-cook kabobs can also be
served as satisfying snacks.
Prep: 30 minutes; marinate: 1 to 24 hours.
11⁄2 to 2 cups assorted fresh vegetables (such as baby carrots, halved
radishes, bell pepper squares, whole miniature bell peppers, or halved pattypan
2 ounces part-skim mozzarella cheese, provolone cheese, or smoked Gouda cheese,
cut into 1⁄2-inch pieces
2 ounces cooked smoked turkey sausage, cut into 3⁄4-inch-thick slices and
2 tablespoons refrigerated basil pesto
1 tablespoon white wine vinegar
12 whole fresh basil leaves
Place vegetables, cheese, and sausage in a self-sealing plastic bag set in a
For marinade, in a small bowl stir together pesto and vinegar; pour over
vegetable mixture. Seal bag; turn to coat vegetable mixture. Marinate in the
refrigerator for 1 to 24 hours, turning bag occasionally.
On 12 4-inch-long wooden skewers, alternately thread vegetables, cheese,
sausage, and basil leaves.
Yield: 12 skewers (6 servings)
Per serving: 84 calories, 6 g total fat (2 g sat. fat), 13 mg cholesterol,
188 mg sodium, 3 g carbohydrates, 1 g fiber, 5 g protein.
White Bean and Artichoke Dip
WebMD Weight Loss Clinic members: Journal one serving as 1 serving
Artichokes are naturally fat free and are a good source of fiber, vitamin C,
and folate. Enjoy their delicate flavor and nutritional benefits in this
smooth, creamy dip.
Prep: 30 minutes; bake: 10 minutes per batch (pita chips); chill: 2 to 24
2 tablespoons extra-virgin olive oil
12 cloves garlic, thinly sliced
1 cup chopped onion
1 tablespoon chopped fresh thyme
1 19-ounce can cannellini beans (white kidney beans), rinsed
1 14-ounce can artichoke hearts, rinsed and drained
1 tablespoon lemon juice
1/8 teaspoon cayenne pepper
1 recipe Whole-Wheat Pita Chips or 8 cups assorted vegetable
dippers (such as carrot sticks, celery sticks, and/or red bell pepper
Preheat oven to 350°F. In a large skillet, heat olive oil over medium heat.
Add thinly sliced garlic; cook for 5 to 7 minutes or until garlic is tender and
golden brown (reduce heat to medium-low if garlic is browning too quickly).
Stir in onion and thyme. Cook and stir about 5 minutes more or until onion is