Picnic lunch tips

Annette Sym
Annette Sym Cade Mooney

I LOVE going on picnics especially at this time of the year.

Living near the beach it is something we often do as we love to spend time outdoors.

I also think it can be a great way to catch up with family and friends without having everyone invade your home.

Is it just me or do most people eat more when sitting on a blanket, breathing in all that fresh air, relaxing with family or friends so what are the healthy options available that would be good choices next time you plan a picnic?

Here are some tips:

1) Often people like to take a BBQ chicken but it can have around 80g of fat so it may be better to cook one at home if you have the time. Removing the skin is another way to reduce the fat count as this is where most of the fat lies.

The best way to cook your own chicken is to put it on a cake rack that is sitting in a baking tray;prick the chicken to allow the fat to escape. I like to sprinkle either paprika or seasoning salt or any herbs you like to lift the flavour of the chicken.

2) Deli meats are always popular but try and go for the lean ones such as ham, turkey and chicken. Salamis and silverside can be a bit high in fat and also very high in salt.

3) I have done so many salad recipes that you will find lots of ways to make great dressings and sauces to go with your salads in my cookbooks but what I suggest you use is the no fat or low fat dressings and mayonnaises.

4) For nibblies make or buy low fat dips, perfect with some carrot and celery sticks or for munching on why not pack some pretzels or rice crackers;

5) Pack diet soft drinks or fresh ice water

6) Fresh fruit in season is always popular, chopped up pineapple or melons always goes down well, keep in esky;

7) A piece of cake is always a treat at a picnic, try some of my recipes from my cookbooks all very low in fat but high in flavour. They freeze well too so you can make them ahead.

8) Don't forget your sunscreen, mozzie spray and the cricket set. Get everyone throwing the ball or frisbee, a great way to get active and have fun at the same time.

Annette's cookbooks Symply Too Good To Be True Books 1-6 are sold in all good newsagencies.

Visit Annette's website www.symplytoogood.com.au for more tips and recipes, and join Annette's Facebook page at Symply Too Good.

 

Zucchini Slice: Recipe from Symply Too Good To Be True, Book 1

Serves: 6

  • 2 whole eggs
  • 3 egg whites
  • 2 packed cups (350g) zucchini grated
  • 2 cups (250g) mixed vegetables: e.g. carrot grated, diced capsicum, celery
  • 1 onion diced
  • ½ cup frozen peas
  • ½ cup frozen corn kernels
  • ¾ cup 97% fat-free ham (Hans®) diced
  • ¾ cup self-raising flour
  • pepper to taste
  • 1 cup 25% reduced-fat grated tasty cheese
  • cooking spray

Preheat oven 180ºC fan forced.

In a large bowl beat eggs and whites well, add all other ingredients except the cheese.

Add ⅔ of cheese to mixture. Mix well.

Coat quiche or lasagne dish with cooking spray.

Spoon mixture into dish, then sprinkle remaining cheese on top. 

Bake 35-40 minutes or until golden brown.

This dish is even better if made the night before or left to sit for a few hours before serving.

Variation: To make vegetarian omit the ham - add 1 cup more of vegetables.

Nutritional Information

PER SERVE

 

ZUCCHINI

FAT

TOTAL

6.5g

 

SATURATED

3.2g

FIBRE

 

3.7g

PROTEIN

 

14.5g

CARBS

 

18.9g

SUGAR

 

3.2g

SODIUM

 

472mg

KILOJOULES

 

766 (cals 182)

GI RATING

 

MEDIUM

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Nutritional Information

PER SERVE

 

VEG

FAT

TOTAL

6.2g

 

SATURATED

3.1g

FIBRE

 

4.1g

PROTEIN

 

12.6g

CARBS

 

19.5g

SUGAR

 

3.7g

SODIUM

 

321mg

KILOJOULES

 

777 (cals 185)

GI RATING

 

MEDIUM

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Topics:  annette sym, easy eating, recipes



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