Q: Help! It’s picnic season! How can I get away from all of those processed foods?

A: With a little planning and preparation, picnics can be a lot of fun AND healthy! I like to have prepared snacks like Cajun nuts, homemade whole grain muffins, cookies and baked beans in the freezer, and leftover cold unprocessed meats like chicken and beef in the fridge. If time permits, try to make a whole grain or bean salad the day ahead. Keep the pantry stocked with whole grain crackers, cans of wild salmon, naturally sweetened spritzers and healthy nacho chips (that contain no hydrogenated fats) and salsa. When the opportunity arises for a last minute picnic, just assemble an assortment of the above items and head out the door. Be sure to include lots of fruits and raw vegetables, complex carbohydrates and good quality protein. 

Here’s a list of some great on-the-go food ideas:

For protein sources:

• yogurt

• deviled eggs

• plain hard boiled eggs

• egg salad 

• cans of salmon

• cans of sardines

• salmon salad

• cold unprocessed chicken

• cold unprocessed beef

• made ahead smoothies using either yogurt or protein supplement

• cheese: vegan or dairy cheese if diet allows

• thermos of hot chili

For complex carbohydrates:

• whole grain crackers, buns or bread

• whole grain tortillas

• nachos

• raw nuts and seeds

• home baked nuts and seeds

• popcorn, made ahead

• baked beans

• whole grain muffins, made ahead

• whole grain salads

• legume (bean) salads

• bean chili

• homemade granola

Fruits and veggies:

• various veggies washed and cut up to serve with dip

• carrot salad

• raw beet and veggie salad

• broccoli and cauliflower salad

• any raw vegetable salad

• potato salad

• fruit salads

• watermelon or other melons

• any fresh fruit in season; berries are best

Snacks:

Any of the above are wonderful options for snacks but for something special, pack a cooler with lots of ice throw in a tub of Rice Dream ice cream for a healthy treat.

Beverages:

• pure water

• herb teas

• fresh juices

• spritzers

Keep a container stocked and ready to go with utensils, plates, bowls, napkins, a can opener, table cloth and salt and pepper — it takes just minutes to pack up and you’ll be sure to have everything you need with you. Another tip is to have on hand a couple of stainless steel thermos containers for hot foods.
 

“What we think and what we eat – combined together – make what we are physically and mentally.”    Edgar Cayce

Paulette Millis