Backyard Picnic Recipes

Summer is in full swing!
Have you had a backyard picnic yet? 

If you miss dining out at restaurants, an outdoor picnic can be a fun and safe alternative for the family! Plus, when you get outside, you get to move your body more. Activity is as important as nutrition! 

Here is a super simple meal plan for a backyard picnic day. No utensils required! Makes for easy clean up and more outdoor fun and games or some much needed relaxation.

Whole grain turkey (or Tofurky) avocado wrap
Ingredients (makes 4 wraps): 

• 4 whole grain tortillas 
• 8 oz of deli cut turkey breast, or Tofurky deli slices for a vegan option
• 1 avocado, sliced 
• 1 red bell pepper, sliced 
• 1 bunch of fresh basil (or any green leafy vegetable, like spinach or romaine lettuce)
• 1 large tomato, sliced into 8ths. 
• ½ c of hummus, any flavor

Instructions: Spread 2 tbsp of hummus onto each wrap (adjust amount depending on your tortilla size) . On top of the hummus, place the following side by side: 2 oz of turkey breast, a few avocado slices, 3 red bell pepper slices, a few leaves of basil, and 1 slice of tomato. Carefully roll the tortilla like a burrito. Once it is rolled and with a sharp knife, slice diagonally in half - enjoy! 

• The basil packs flavor and nutrition!  I love including herbs as much as possible because it's a great way to add leafy green vegetables to a meal! 

Sliced veggies and white bean dip

• 1 15 oz can of no salt added white beans
• 1-2 cloves of garlic, to taste
• 2 tbsp lemon juice
• ¼ cup olive oil 
• ¼ cup parsley leaves
• Salt and pepper, to taste
• Sliced vegetables for serving: carrots, celery, red peppers, cucumber, radishes, jicama, or any other favorites

Instructions: Place all ingredients except the cilantro into a food processor and blend until smooth. Then add the cilantro and pulse to combine. Place into serving bowl and enjoy with the fresh sliced veggies! 

• Beans are a great plant source of iron. Iron is an essential nutrient needed for growth, development, and blood health. To enhance absorption of iron, it can be paired with vitamin C found in foods such as citrus fruits, strawberries, sweet peppers, tomatoes, and broccoli. (1) 

Dessert options 

• Stone fruits are currently in season and make a delicious dessert since they are naturally sweet: plums, peaches, nectarines, apricots, and cherries. They are a great source of fiber, anthocyanins, and vitamin C and help alleviate constipation. You can add a little coconut-based whipped cream on top to sweeten them up. 
• One of my favorite healthy option desserts is the Whole Foods Raw Cherry Crisp recipe. https://www.wholefoodsmarket.com/recipes/raw-cherry-crisp-chia-and-dates Let me know how your family liked it!

 

1. National Institute of Health: Office of Dietary Supplements ​