A picnic in nature does wonders for our minds, spirit and relationship with family and friends. It is a time of rejuvenation, away from work and electronic “toys.” (Can you muster enough strength, for a few jolly hours, without even once checking The Device?) Eating outdoors is part of the picnic fun and the food tastes especially good. But just because it must be portable, this doesn’t mean we have to sledge hammer our health with hot dogs, chips, soda, slaw drowning in mayo and pastry, a.k.a sugar bombs, enough to keep our arteries busy for a month!

Considering today’s life in the pressure cooker, a gathering in nature can be a mini vacation for everyone involved, including the picnic organizer. There is no need to mess with the grill. A little thought and planning, makes it possible to prepare a delicious and nutritious meal ahead of time, easily and quickly in the convenience of your kitchen and bring it to the event ready to enjoy.

If you are the picnic organizer, you can diplomatically make healthy food suggestions when asked by participants what to bring. With luck, perhaps they too are as health-conscious as you are. Literally hundreds of yumtastic, portable, waist-friendly food options exist from which to choose. Dishes such as fresh raw veggie salads, cold chicken or pasta salads, vegetable casseroles (without marshmallows), whole grain pilafs, fruit medleys, a bean dip served with whole grain pita chips and freshly prepared, additive-free lemonade or ice tea.

If you are not in charge of the menu but are only asked to bring one covered dish, yours may be the only healthy offering on the menu. By skipping some of the dishes and consuming small helpings of some others doesn’t make you deprived. On the contrary, you should be proud about exercising mind over junk (yuck) food! This should be especially empowering if others are engaged in a no-fatty-sugary-morsel-left-behind eating marathon.

While your group is in a fun mode, food safety and hygiene must not be overlooked. Bacteria and other nasty critters don’t take vacations. Keep all fare properly cooled and covered. A vinyl table cloth over the picnic table can cover bird and squirrel “deposits,” to provide a clean dining surface. Bring along plenty of hand sanitizing supplies in case the park or beach facilities are too far, locked or malfunctioning.

The following are some easy recipes for dishes that are ideal for outdoor get-togethers. They can also be enjoyed on a busy week day at home as well. Double or halve the recipes to suit your needs.

GARDEN PASTA SALAD

4 servings

1 cup frozen peas, thawed

4 cups uncooked whole grain corkscrew-shaped pasta

1 tablespoon olive oil

1 large tomato, finely chopped

15 chopped pimento-stuffed green olives (about 1/3 cup)

DRESSING:

¼ cup extra virgin olive oil

¼ cup wine vinegar or lemon juice

2 tablespoons dried basil

4 tablespoons finely chopped fresh parsley leaves

Salt and pepper to taste

Cook pasta in boiling water with 1 tablespoon oil. Simmer 7–10 minutes, stirring once. Drain. Cool. Meanwhile, in a large bowl, whisk together all the dressing ingredients. Add all the other ingredients and mix well. When the pasta is done and cooled, combine it with the dressing mixture. Refrigerate in airtight container.

CHICKEN- ARTICHOKE SALAD

4 servings

1-1/2 pounds cooked, skinless, boneless chicken tenderloins or four portions rotisserie chicken, skin removed, deboned

1 cup coarsely chopped, marinated artichoke hearts (from jar not can)

4 tablespoons fresh lemon juice

3 tablespoons extra virgin olive oil

Salt and pepper to taste

On a large plate, cut the chicken into bite-size pieces. Mix all the ingredients in a medium bowl. Refrigerate in an airtight container.

WATERMELON- STRAWBERRY SALAD

4 servings

8 medium ripe strawberries

4 cups chopped seedless watermelon, 3/4-inch pieces

8 tablespoons coarsely torn mint leaves (from about 5 sprigs)

¼ teaspoon black pepper

Remove the strawberry green collars. Thoroughly wash the strawberries in a small soapy bath rinse well, then dry.

Cut berries into ½-inch pieces and place in a medium bowl. Add watermelon to the strawberries. Gently mix in the pepper and mint. Refrigerate in an airtight container.