GreenWise July 2005
Pack a Picnic
Summer's here, and there's no better time to head outdoors to enjoy tasty picnic fare like watermelon cilantro or a Greek salad sandwich.
| But before you pack your cooler, keep some food-safety tips in mind. First and foremost, clean and disinfect your cooler before you pack it. Wash it with hot, soapy water, and use baking soda to remove any stains. To kill any lingering bacteria, spray the inside with a mixture of 1 teaspoon liquid bleach and 1 quart of water. Let the mixture sit in the cooler for 10 minutes, and then rinse it with clean water. Let the cooler air-dry with the lid open before you pack it. Make sure you have plenty of ice to keep food cool. Bacteria multiply rampantly during hot weather, so it's crucial to keep cold foods at or below 40°F. When it's time to eat, don't let cold foods sit out for more than an hour if the temperature is above 80°F. Keep these food-safety tips in mind for your next picnic, and enjoy these tasty recipes. |
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Watermelon Cilantro Salsa Tropical
From the National Watermelon Promotion Board, www.watermelon.org
15 minutes prep time
Makes approximately 4 cups
2 c seedless watermelon, chopped
1 c fresh pineapple, chopped
1 c fresh mango, chopped
Juice from 4 limes
1 c scallions, trimmed and chopped
1/2 c fresh cilantro, chopped
Salt and pepper to taste
Toss all ingredients together in a mixing bowl. Season with salt and pepper just before serving. Serve with corn chips or fresh sliced vegetables.
Per serving: 91 Calories, 2 g Protein, 23 g Carbohydrates, 3 g Fiber, 1 g Total fat, 11 mg Sodium, *** Vitamin C, ** Vitamin A, * Vitamin B1 (thiamine), B6, E, Manganese |
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Peanut Butter Granola Bars
From The Brown Bag Lunch Cookbook by Miriam Jacobs ($10.95, Globe Pequot Press, 2004)
15 minutes prep time
Makes 10 bars
1-1/2 c rolled oats
1/2 c oat bran
1/4 c dry nonfat milk powder
1/2 c raisins
1/3 c honey 1/4 c peanut butter
1/4 c extra-light olive oil
1/2 tsp vanilla extract
1 egg
Preheat oven to 350°F. Lightly grease a 9x9-inch pan. In a large bowl, mix the oats, oat bran, and dry milk. Add the raisins and mix well, making sure the raisins are separated.
In a small saucepan, combine the honey, peanut butter, oil, and vanilla extract. Stir the honey mixture well for a few moments over very low heat. Do not let the mixture get hot. Remove from heat, add the egg, and mix well. Pour the honey mixture into the oat mixture. With a wooden spoon, blend well until all the dry ingredients are moistened. Pour into the prepared pan and distribute the batter evenly. Bake for 20 minutes.
Score into bars with the edge of a spatula. Let the bars cool in the pan, and then invert them onto a plate and cut through to separate. Store in an airtight container.
Per serving: 213 Calories, 6 g Protein, 29 g Carbohydrates, 3 g Fiber, 10 g Total fat (2 g sat, 6 g mono, 2 g poly), 47 mg Sodium, * Vitamin B1 (thiamine), B3 (niacin), E, Magnesium, Manganese, Phosphorus, Selenium
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Greek Salad Sandwich
From Around the World with Vegetarian Sandwiches & Wraps by Anuradha Palnitkar ($19.95, Leaping Antelope Productions, 2004)
15 minutes prep time
Serves 2
1 c cucumber, chopped
1 c tomatoes, chopped
1/4 c olives, chopped
1/4 c red onion, chopped
2 Tbsp lemon juice
3 Tbsp olive oil
1/2 c feta cheese, crumbled
Salt and pepper to taste
1 Tbsp fresh parsley, chopped
1 pita bread pocket
Mix all the ingredients together, except the bread. Let the salad mixture stand for 10 minutes so the flavors will blend. Just before serving, cut the pita bread into two halves. Fill each half with the salad.
Per serving: 399 Calories, 8 g Protein, 24 g Carbohydrates, 3 g Fiber, 31 g Total fat (9 g sat, 18 g mono, 2 g poly), 729 mg Sodium, ** Vitamin B2 (riboflavin), B3 (niacin), B12, C, E, * Vitamin B1 (thiamine), B6, Folate, Pantothenic acid, Calcium, Iron, Phosphorus, Selenium, Zinc |
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Cucumber Salad
From Menus for Entertaining by James Beard ($19.95, Lyons Press, 2004)
20 minutes prep time
Yields 2 quarts (16 servings)
1 c cider or white wine vinegar
4 Tbsp water
1 tsp salt
1/3 c sugar
1/2 tsp freshly ground black pepper
1/4 c fresh dill, chopped
8 c thinly sliced English cucumbers, unpeeled
Combine the vinegar, water, salt, sugar, pepper, and dill in a large bowl. Add the cucumbers and stir to coat with the dressing. Cover with plastic wrap and let stand at least 3 hours before serving.
Per serving: 25 Calories, 7 g Carbohydrates, 74 mg Sodium, * Vitamin C
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Pesto Vegetable Salad
From The Brown Bag Lunch Cookbook by Miriam Jacobs
($10.95, Globe Pequot Press, 2004)
15 minutes prep time
Serves 6
4 c small pasta shells, cooked
3 large tomatoes, chopped
1 green bell pepper, seeded and diced
1/4 small red onion, diced
1/4 c fresh parsley, minced
1/3 c prepared pesto
1/4 c balsamic vinegar
Gently mix the pasta, tomatoes, pepper, onion, and parsley. In a separate bowl, mix the pesto and vinegar. Pour the dressing over all and mix gently but thoroughly. Refrigerate until serving time.
Per serving: 199 Calories, 7 g Protein, 27 g Carbohydrates, 2 g Fiber, 7 g Total fat (2 g sat, 4 g mono, 1 g poly), 122 mg Sodium, ** Vitamin C, Selenium, * Vitamin A, B1 |
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