|
CHIP Tip No. 32: A Fresh Take on Picnics
from CHIP Clinical Manager Amy Lister, R.D.
Memorial Day is fast approaching, marking the beginning of picnic
season—and the availability of local fresh produce.
As the weather warms up and spring turns to summer, many of us enjoy
preparing and eating our meals outdoors. Whether it’s for
Memorial Day, a graduation party, July 4th or just a fun-loving
family picnic, warm-weather food should be light and feature a wide
array of the fresh seasonal fruits and vegetables. When possible,
purchase these at a farmer’s market, such as:
Peoria Riverfront Market
Parking lot on Water Street at the foot of Liberty Street
8 a.m. until noon Saturdays, June through September
Peoria Metro Centre Market
4700 N. University in the Metro Centre
8 a.m. until 2 p.m. or sellout, Mondays through Saturdays, May through
October
For your first picnic of the season, consider grilling up your
favorite veggie burgers and serving them with a refreshing fruit
salad and the yummy (and unique!) potato salad shared below. This
recipe from Jeanie Burke, R.D., author of “Vegetarian Cooking,”
is a definite crowd pleaser. Full of colorful vegetables, this healthy
addition to your menu offers plenty of important phytonutrients,
vitamins and minerals.
Note: Grads from the early CHIP programs may remember
Jeanie from her high-energy cooking demos here in Peoria. This recipe
is not in her cookbook we offer for sale during the CHIP program!
Marvelous Macaroni and 2-Potato Salad
from Jeanie Burke, R.D.
For the salad:
2 cups cooked and cubed sweet potatoes
2 cups cooked and cubed white potatoes
One 15oz. can garbanzo beans, rinsed and drained
2 cups finely chopped celery
1 cup finely chopped onion
1 ½ cups finely chopped red bell pepper
2 cups uncooked whole grain macaroni shells or elbows
Fresh ground pepper to taste
* In a large bowl, stir together the first six ingredients.
* Cook and drain the macaroni.
* Add the slightly cooled macaroni to the potato and vegetable mixture;
stir until well blended.
For the dressing:
¾ cup non-fat, non-dairy Nayonnaise
½ cup fat free honey mustard salad dressing
2 Tablespoons fresh chopped dill or 2 teaspoons dried dill leaves
2 Tablespoons cider vinegar or fresh-squeezed lemon juice
* Blend together all dressing ingredients.
* Stir the dressing into the potato mixture and serve.
* Optional: Sprinkle with paprika, then garnish with sliced tomatoes
and cucumber, and fresh parsley.
Makes 8 servings
Nutrition information per serving: 175 calories,
.5 gm fat, 0 cholesterol, 35 gm carbohydrate, 7 gm fiber, 6 gm protein,
275 mg sodium
|
