Pack your Picnic with Purpose this July

July is Picnic Month and what better way to enjoy the sunshine, fresh food, great company and refreshing drinks than on a picnic? Lost for ideas, worried about spills, or do you have any picky eaters in the family? This blog includes healthy options to pick from that are creative, spill-proof and will hopefully impress even the pickiest of eaters.

Spill-Proof Lunchboxes
Here at Hy-Vee we have a new product to introduce to the store. They are our Dietitian-approved lunchboxes and snackboxes! They come in 3 snackbox varieties and 2 lunchbox varieties, and include a good source of healthy carbohydrates, protein, and fats. We pack them here in store; these are great for picnics because they’re stackable and mess-free. Try any of our 5 varieties today!

Foods for the Picky Eater
Peanut butter and other nut butters are oftentimes a hit among picky eaters. By combining nut butters with fruits and vegetables, your picky eater is more likely to eat these healthy foods.

-Spread on apple slices and dip in granola
-Spread on celery and add raisins or dried cranberries
-Pair with pretzels or carrot sticks
-Pair with frozen banana chunks

Finger Foods
Finger foods are always convenient to have around during a picnic. Frozen grapes, Beanitos chips, Kashi crackers, dried fruit, pretzel sticks and reduced fat cheese cubes are some healthier finger food options to pack along on a picnic.

A few more ideas:
-Pre-cut vegetables such as carrots, celery, red peppers, cherry tomatoes or radishes and enjoy with hummus or a Greek yogurt based dip.
-Pack high fiber, whole grain tortillas or pita bread. Add vegetables and lean meat for a complete and balanced picnic meal.
-Get creative with preparing cold side salads for a picnic. Instead of the traditional high fat potato salads, try a few healthier cold salads, such as the Quinoa Vegetable Salad below:

Quinoa Vegetable Salad with Lemon-Basil Dressing

Source: www.thegardengrazer.com

*Vegan and gluten-free!

All you need:
1 cup dry quinoa
15 ounce can garbanzo beans, rinsed and drained
3 roma tomatoes
1 orange bell pepper
1 ½ cups corn (fresh or frozen, thawed)
4 green onions
1 tablespoon olive oil
2 tablespoons fresh lemon juice, more to taste
1 ½ teaspoon basil

All you do:
1. Rinse quinoa, and cook according to package directions.
2. Meanwhile, in a small bowl whisk together olive oil, lemon juice, and basil. Set aside. Slice green onions, dice Roma tomatoes and bell pepper.
3. When quinoa is done cooking, let cool. Then place all salad ingredients in a large bowl. Pour dressing over top and mix well to combine.
4. You can eat immediately or chill before serving.

These crispy wraps are light and won’t leave you feeling heavy on a hot day, they’re tightly packed making them resistant to any picnic basket ride, and perfectly nutritious! Who says lettuce wraps have to be messy?

Crunchy Hawaiian Wrap

Source: food.unl.edu

All you need:

2 cups broccoli, raw, shredded

1 ½ cups carrots, peeled, shredded

¼ cup crushed pineapple, canned in 100% juice, drained

3 cups cooked diced chicken 

¼ cup light honey mustard dressing (Try Bolthouse Farms or Newman's Own)

12 large lettuce leaves

All you do:

1. Combine broccoli, carrots, and pineapple in a large bowl. Stir in chicken and dressing. Mix well. Serve immediately or cover and refrigerate.

2. For each wrap, place 1/3 cup filling on the bottom half of the lettuce leaf, roll tightly, and secure with a toothpick.

Vitamin Spotlight:

You may be familiar with Vitamin D and this “sunshine vitamin”. Vitamin D can be consumed through the food you eat but it is also unique in that it can be produced in your skin in response to sunlight. Vitamin D helps you better absorb calcium and keeps your immune system functioning. So soak up more than just the sun’s rays this summer!

For more healthy picnic ideas, be sure to contact your West Lakes Hy-Vee Dietitians!

-West Lakes Hy-Vee Dietitian Team