As June begins I take a deep relaxing breath. Everything is starting to take on a slower pace as summer approaches. The kids will be getting out of school soon, and family and friends start dropping by on weekends because they know I'm doing one of my favorite things...cooking outdoors. June is also the perfect month to start having old-fashioned picnics at our great parks.
Most picnic lunches tend to be mundane and not so healthy. Potato salad saturated with mayonnaise, pasta salads soaked in oil and delicious but heavy-duty cookies. You get the picture.
Remember to keep your lunch on ice if there's food that can spoil or get contaminated. Here are a few recipes that are delicious, healthy and safer to eat!
Tuna, Feta and Dill
Forget the traditional tuna sandwich. Wrap and roll with fresh dill, lemon juice and Dijon mustard for a delicious twist on the traditional tuna sandwich. Be sure to buy tuna packed in water. Tuna packed in oil has double the calories and 6 times more the fat! Flaked tuna is easier to use.
FILLING
1 can flaked water-packed tuna, drained
3 tablespoons light mayonnaise
2 tablespoons light sour cream
1/2 cup sweet red peppers, chopped
1/3 cup onion, chopped
1/3 cup celery, chopped
1/4 cup fresh dill, chopped
1-ounce Feta cheese, crumbled
2 tablespoons lemon juice
1 teaspoon minced garlic
1 teaspoon Dijon mustard
Pinch of salt and pepper
4 large flour tortillas
4 pieces leafy lettuce
TO MAKE FILLING - In a medium-sized bowl, mix all filling ingredients until well blended.
Place 1/4 of the filling in center of a tortilla; top with a piece of lettuce. Fold up bottom of tortilla, fold in both sides and continue to roll. Repeat with remaining tortillas and filling. Cut in half.
Makes 8 servings
Roasted Turkey and Hummus Wraps
Hummus is easy to prepare and much lower in fat and calories than the store-bought version, which can be loaded with excess oil. Hummus is great as a spread for a wrap or sandwich and goes well with turkey. For a variation, substitute smoked salmon for the turkey.
HUMMUS
1 cup drained and rinsed chickpeas
1/4 cup water
1/4 cup tahini
2 tablespoons lemon juice
1 teaspoon minced garlic
1-1/2 tablespoons olive oil
4 large flour tortillas
1 plum tomato, sliced
4 slices onion
4 pieces leafy lettuce
8-ounces roasted turkey slices
TO MAKE HUMMUS - Purée all hummus ingredients in a food processor until smooth.
Spread hummus on each tortilla. Place a tomato slice, an onion slice, a lettuce leaf, and 1/4 of the turkey slices over top. Roll bottom of tortilla up and over filling tightly, fold in both sides and continue to roll. Cut in half.
Makes 8 servings
New Potato and Smoked Salmon Salad with Creamy Dill Dressing
You've never tasted a potato salad like this before. The smoked salmon, light dill dressing and mini potatoes are a great combination. Most potato salads are filled with fat and calories due to the amounts of mayonnaise used. In this version, the combination of light sour cream, mayonnaise and olive oil bring the calories right down. Make sure the potatoes are cool before adding the smoked salmon, or the salmon will cook. If mini potatoes are not available, use a regular potato and cut into large cubes before cooking. This salad is great chilled and can be prepared a day before.
1-1/2 pounds new mini potatoes
6-ounces smoked salmon, chopped
1/2 cup snow peas, chopped
1/3 cup green onions, chopped
DRESSING
1/2 cup low-fat sour cream
1/4 cup fresh dill, chopped
2 tablespoons light mayonnaise
2 tablespoons olive oil
1 tablespoon fresh lemon juice
2 teaspoons Dijon mustard
1 teaspoon minced garlic
1/4 teaspoon freshly ground black pepper
Scrub potatoes, but do not peel. Place in a saucepan, and add cold water to cover. Bring to a boil. Reduce heat to medium-high; cook for 10 to 15 minutes or until tender when pierced with the tip of a knife. Drain. Cool.
Slice potatoes into 1/4-inch thick rounds. In a large bowl, combine potatoes, smoked salmon, snow peas and green onions.
TO MAKE DRESSING - In a small bowl, whisk together sour cream, dill, mayonnaise, olive oil, lemon juice, Dijon mustard, garlic and pepper. Pour over potato mixture; toss to coat.
Makes 8 servings
Peanut Butter Chip Cookies
Peanut butter chips are sold in most supermarkets today. They make the difference in this cookie. Be sure to buy natural peanut butter, not commercial, which is loaded with icing sugar and hydrogenated fat. You can use regular chocolate chips instead of peanut butter chips in this recipe.
1/2 cup packed brown sugar
1/2 cup granulated sugar
1 large egg
1 teaspoon vanilla
1/3 cup smooth peanut butter
3 tablespoons vegetable oil
1/4 cup low-fat milk
1-1/4 cups all-purpose flour
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 cup peanut butter chips
Preheat oven to 350 degrees. Spray 2 baking sheets lightly with vegetable spray.
In a large bowl and using a whisk or electric beater, mix together brown sugar, sugar, egg, vanilla, peanut butter, oil and milk.
In another bowl, stir together flour, baking powder and baking soda. With a wooden spoon, stir the entire mixture into the wet ingredients just until everything is combined. Stir in the peanut butter chips.
Drop by the tablespoon onto prepared baking sheets. Bake for 12 to 15 minutes. Remove to a wire rack to cool.
Makes 3 dozen cookies
Date-Pecan Oatmeal Squares
Date Squares, often known as "matrimonial squares", have been a classic for decades. The oatmeal crust often contains a cup or more of butter or vegetable shortening. This version only uses 1/3 cup oil mixed with some water, and it's incredibly delicious and rich tasting. Dates are an excellent source of energy and carbohydrates, as well as protein and iron.
1-1/2 cups pitted dates, chopped
1/4 cup granulated sugar
1 cup orange juice
1-1/4 cups quick-cooking oats
1 cup all-purpose flour
3/4 cup packed brown sugar
1/4 cup toasted pecans, chopped
1/2 teaspoon ground cinnamon
1/3 cup vegetable oil
1/4 cup water
Preheat oven to 350 degrees. Spray an 8-inch square baking dish with vegetable spray. Set aside.
In a saucepan, combine the dates (or raisins), sugar and orange juice. Bring the mixture to a boil and then simmer over medium heat for 15 minutes, or until dates are soft and liquid is absorbed. Mash the mixture and let it cool.
In a bowl, stir together oats, flour, brown sugar, pecans, cinnamon, oil and water until combined. Pat half of the mixture onto the bottom of a prepared dish. Spread the date mixture over top. Sprinkle the remaining oat mixture on top of the dates.
Bake in the center of the oven for 25 minutes or until the squares are golden. Let the dish cool on a wire rack.
Makes 16 squares