HEALTHY SUMMER PICNIC

This would be one of my happy picnic or happy meals with the emphasis on Healthy: low fat/cholesterol and carbs, lots of fibre, plenty of fresh vegetables or fruit.  Something for everyone.

Dieters Delight Ambrosial Tomato Gazpacho: Vegan, No cook

Dieters' Delight: Smooth & creamy but dairy free & minimal salt

A large thermos of this wonderful chilled tomato-based gazpacho, maybe with a bit of vodka for adults, is the perfect starter, served in cups in small portions. 

Lower-fat/Salt Spanokopita: Vegetarian, Butter-free cylinders of Greek Spinach, Egg & Feta Pie

Lower-fat & salt but fabulously tasty version of a Greek favourite...

For a picnic, form into 2 fat cylinders.  Either pack into stiff-sided containers and slice on site, or slice beforehand and pack with serviettes protecting each layer. 

Southern Spiced Unfried Chicken: inspired by you-know-who, this succulent crispy chicken is low-fat, low-calorie and delightfully spicy. 

The taste, crunch and juiciness of a high street brand but better
and much much healthier. 'Sensational!' Tasters

 

New Potatoes Vinaigrette:  Mayo-free, easy-peasy, with radish & red onion

This potato salad is flavoured with vinaigrette, not a creamy dressing and is so delightful you'll wonder why it's not offered more often. 

Pineapple slices/wedges served cold or at room temperature; juicy and glorious  on a hot day; prepare the day before

A bag of small multi-coloured tomatoes, celery & cucumber sticks

Copyright: This recipe has been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced without the author's written permission.

TRIPLE DUTY CORN SLAW WITH PLUMS, for vegans & carnivores

Outrageously satisfying slaw with a fashionable, exotic MidEast twist...

Sweetcorn & Plum Slaw, here with poached chicken
'A perfect salad, light in texture but very satisfying' - Taster

Lovely dark plums are back in supermarkets, still at just over a pound a punnet (9/23) in some places.  Use them for cakes and crumbles or to add wonderful accents to salads and even meats.

This gorgeous slaw combines sweetcorn and plums and is delicious in every way, with wonderful textures and spring-like colours.  It was adapted from Yotam Ottolenghi, the London chef famous for vegetable-heavy Middle Eastern dishes.

67's version is made from everyday ingredients so shouldn't break the bank.  It's not one of your throw-it-all-together-and-see-how-things-play-out salads.  Though the method is simple, there are one or two steps not normally associated with slaw, and a little planning is required.  

However, the steps add immeasureably to the pleasure of eating the dish.  And, the work repays - the slaw on the second day was as good as on the first, and would probably been as good on the third day if the full, instead of half, recipe had been made.  

You won't go wrong doubling the recipe; it will be wonderful in a packed lunch.

For something more substantial, the slaw was teamed with succulent poached chicken -- and the two complemented each other beautifully.

Vegans can add Roasted Spiced Chick Peas and some good wholemeal bread to ensure the full range of essential amino acids. 

Vegetarians can add soft goats cheese to the chick peas.    

The recipe's mint and parsley are best fresh if budget allows; dried will provide a subtler herbal kick.  



Cost: £3.00'ish (9/23)
Feeds: 6-8, more if serving as a side

Ingred:
     100ml white wine vinegar or 50-50 grape juice and malt vinegar
     200 ml water
     1 tsp salt

     175 gm/5 oz carrots, finely sliced into matchsticks or grated
     200 gm/7 oz  cabbage, shredded (not too finely)
     1 med red onion thinly sliced (opt) (67 didn't bother)
     240-500 gm/8.5-17.6 oz fresh corn niblets sliced from cobs OR drained sweetcorn (67 uses M&S)  
     1/2 yellow pepper, in dice the size of the corn (opt)
     olive oil
     1-2 med-large plums, in small dice

Dressing
  50 gm/1.75 oz yoghurt-mayo
   2 tsp Dijon mustard
   1.5 tsp sunflower (or vegetable) oil
   1 tbsp fresh lemon juice (or bottled for the frugal)
   1 garlic clove, grated
   2-3 tbsp fresh (OR 2-3 tsp dried) mint, med chopped
   2-3 tsp fresh (or 1 tsp dried) parsley, med chopped
   1/2-1 tsp dried coriander

Method: