With summer in full swing, it’s the perfect time to get outdoors and enjoy nature. What better way to do that than by enjoying a picnic? Making your own picnic offers a healthy alternative to takeout during busy summer months, and provides an opportunity to enjoy fresh, nutritious meals in the great outdoors. Whether you’re heading to the beach, park, lake, or your own backyard, these picnic recipes will keep you fueled and ready for all your summer adventures. Here are three healthy picnic recipes: Green Goddess Cabbage Salad, Caprese Tortellini Salad, and Chocolate Dipped Raspberry Yogurt Bites.
Pack a cooler with lots of water and these delicious dishes to keep you cool and fueled!
Green Goddess Cabbage Salad
Ingredients:
- 1 small head green cabbage
- 3-4 baby cucumbers (or 1 large cucumber)
- 1/4 cup chives
- 1 bunch green onions or scallions
- Green Goddess dressing:
- 1 cup basil leaves
- 1 cup fresh spinach
- 2 cloves garlic
- 1 small shallot
- 2 lemons, juiced
- 1/4 cup olive oil
- 1/4 cup nuts of your choice (I used raw, unsalted cashews and walnuts)
- 1/3 cup nutritional yeast
- 1 teaspoon salt
- 2 tablespoons rice vinegar
Instructions:
- Wash and chop all the salad ingredients with a sharp knife as small as you would like (recommend confetti-sized). Place in a large bowl.
- Add all the liquid salad dressing ingredients to a blender (olive oil, lemon juice, rice vinegar). Add the rest of the dressing ingredients to the same blender.
- Blend until your dressing is a thick, pourable consistency.
- Pour the dressing over salad ingredients.
- Mix well and enjoy on its own or with whole-grain tortilla chips.
Nutritional Benefits: Green cabbage is low in calories and high in fiber, which aids in digestion and helps you feel full longer. Spinach is a leafy green packed with vitamins A, C, and K, and is rich in folate, which is crucial during early pregnancy. Cucumbers will help you stay hydrated in the summer heat, while olive oil and cashews/walnuts provide healthy fats to keep you energized.
Caprese Tortellini Salad
Ingredients:
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- 1 package cheese or spinach tortellini, cooked and cooled
- 1 pint cherry tomatoes, halved
- 1 cup fresh mozzarella balls
- 1/4 cup fresh basil leaves, chopped
- 1/4 cup balsamic glaze
- 2 tablespoons olive oil
- Salt and pepper to taste
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Instructions:
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- In a large bowl, combine the cooked tortellini, cherry tomatoes, mozzarella balls, and basil.
- Drizzle with olive oil and balsamic glaze, then toss to coat.
- Season with salt and pepper to taste.
- Serve chilled or at room temperature.
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Nutritional Benefits: Tortellini provides a satisfying source of carbohydrates and protein, giving your body the energy needed for summer activities. Cherry tomatoes are rich in vitamins C and K, as well as lycopene, an antioxidant that supports heart health. Fresh mozzarella offers a good source of calcium and protein, while basil adds flavor and anti-inflammatory properties.
Chocolate Dipped Raspberry Yogurt Bites
Ingredients:
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- 1 cup Greek yogurt
- 1 pint fresh raspberries, lightly mashed
- 1 cup dark chocolate chips, melted
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Instructions:
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- Mix the raspberries and yogurt together.
- Scoop dollops of the yogurt mixture onto a baking sheet lined with parchment paper.
- Freeze for 1.5-2 hours.
- Melt the dark chocolate chips and let cool slightly. Dip frozen yogurt bites and completely cover with chocolate.
- Store in an airtight container in the freezer. Let defrost slightly before eating.
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Nutritional Benefits: Greek yogurt is an excellent source of protein and probiotics, which support gut health. Raspberries are high in fiber, vitamin C, and antioxidants that help protect the body from oxidative stress. Dark chocolate contains flavonoids that can improve heart health and boost mood.
With these tasty and nutritious recipes, you can savor the flavors of the season while nourishing your body with wholesome ingredients. Grab your cooler, gather your loved ones, and head outdoors for a refreshing and healthy picnic.
