Healthy Living
8 Perfect Recipes for Your Picnic
Dr. Peter HinzSeptember 4, 2018

Planning the Perfect Picnic
Food can make or break a picnic. When selecting dishes, think easy-to-serve options and finger foods. We've compiled our favorite recipes, which are healthy and don't spoil easily. The last thing you want to worry about is foodborne bacteria. Get ready to host the ultimate end-of-summer bash with these fun and tasty picnic recipes.
1. Black Bean & Corn Salad with Chipotle-Honey Vinaigrette
Perfect for a summer BBQ, this is one of those crowd-pleasing, make-ahead recipes that everyone loves. Whether you serve it as a side to grilled chicken or as a dip with tortilla chips (highly recommend!), the bowl is always empty and the plates are always full.
Ingredients
- 2 ears fresh corn
- 1 cup chopped red onion
- 1 (14.5 oz) can black beans
- 1 red bell pepper, diced (about 1 cup)
- 1/2 cup loosely packed fresh chopped cilantro (plus a bit more for garnish, if desired)
- 1 avocado
2. Juicy Steakhouse Burgers
Ever wondered how to make steakhouse-style burgers at home? The secret is to use readily available 85% lean ground beef, a panade or a mixture of bread and milk that keeps meat tender and juicy even when cooked to medium-well and lots of seasoning.
Ingredients
- 2 pieces white sandwich bread, crusts removed and cut into 1/4-inch pieces
- 1/3 cup low fat milk
- 2-1/2 teaspoons kosher salt
- 1 teaspoon freshly ground black pepper
- 3 garlic cloves, minced
- 1-1/2 tablespoons Worcestershire sauce
- 2 tablespoons ketchup
- 3 pounds 85% lean ground beef
- 3 scallions, finely sliced (optional)
- Non-flammable cooking spray to grease grill
- 10 hamburger buns
For the Dressing
- 2 tablespoons red wine vinegar
- 2 tablespoons fresh lime juice, from 1-2 limes
- 2 tablespoons honey
- 1/4 cup plus 2 tablespoons vegetable oil
- 1 large garlic clove, roughly chopped
- 1/4 teaspoon dried oregano
- 3/4 teaspoon cumin
- 3/4 teaspoon salt
- 1/4 teaspoon black pepper
- 2 canned chipotle peppers in adobe sauce (2 peppers, not 2 cans; use smaller peppers and if they are all large, use only 1-1/2)
3. Roasted Tomato Salsa
Utterly addictive, this bright and spicy salsa combines vine-ripened tomatoes, onions, garlic, Serrano chiles, cilantro and fresh lime. The vegetables are roasted, which intensifies the flavor of the tomatoes, mellows the onions and garlic, and adds a light touch of smokiness.
Ingredients
- 4 vine-ripened tomatoes, quartered
- 2 small yellow onions, cut into wedges
- 6 garlic cloves, peeled
- 3 Serrano chili peppers, stemmed (use less for a milder salsa)
- 1/4 cup vegetable oil
- 2 teaspoons salt
- 1 teaspoon cumin
- 1/4 cup cilantro leaves
- 1 tablespoon fresh lime juice, from one lime, plus more if needed
4. Grilled Chicken Fajitas
Fajitas are easy to make at home and perfect for getting friends and family sharing everything at the table. In this recipe, the chicken is marinated and grilled for a smoky, charred flavor, and then the onions and peppers are sautéed on the stovetop until they caramelize and sweeten.
For the Chicken
- 1-1/2 to 1-3/4 pounds boneless, skinless chicken breasts or chicken tenderloins
- 1/4 cup vegetable or canola oil
- 3 cloves garlic, minced
- 1 tablespoon lime zest, from 2 limes
- 1 teaspoon cumin
- 3/4 teaspoon oregano
- 3/4 teaspoon ancho chili powder
- 1/2 teaspoon smoked paprika
- 1 teaspoon salt
- 8-12 small soft flour tortillas
For the Peppers
- 2 tablespoons vegetable oil
- 1 large red onion, sliced 1/4" thick
- 2 bell peppers, sliced 1/4" thick
- 1/4 teaspoon salt
- 1/2 teaspoon sugar
5. Grilled Buffalo Wings with Seasoned Buffalo Sauce
Classic Buffalo wings are fried but the flavor and ease of cooking them on the grill is preferred. They are truly no fuss, no muss and finger lickin' good! The key is to cook them over a moderate flame so that the fat renders out and the skin gets nice and crispy.
For the Wings
- 3 pounds chicken wings (if whole, cut into sections; discard the wing tips or save for stock)
- 1-1/2 teaspoons kosher salt
- 1/2 teaspoon black pepper
- Vegetable oil, for grill
For the Seasoned Buffalo Sauce
- 6 tablespoons unsalted butter
- 1 clove garlic, minced
- 1/4 cup plus 2 tablespoons Frank's Red Hot Original Cayenne Pepper Sauce (or similar brand)
- 1/4 teaspoon kosher salt
- 1/2 teaspoon onion powder
- 1/2 teaspoon chili powder
- 3/4 teaspoon sugar
6. Grilled Pesto Shrimp
Whether you serve this dish for dinner with pasta and a vegetable or as an appetizer all alone, the shrimp will disappear in a flash. Trust me, no matter how much you think you'll need, make extra.
Ingredients
- 2 pounds extra large or jumbo shrimp, peeled (tails left on) and deveined
- 6 tablespoons extra virgin olive oil
- 1 cup basil leaves
- 3 large garlic cloves, roughly chopped
- 1/4 teaspoon red pepper flakes
- 1/2 teaspoon salt
- 1/4 cup grated Parmigiano-Reggiano
- 1/4 cup walnuts
- 1 lemon, cut into wedges, for serving (optional)
7. Peaches, Burrata & Prosciutto with White Balsamic Vinaigrette
In this fun play on Caprese salad, sweet peaches make a luscious stand-in for tomatoes and creamy burrata replaces fresh mozzarella. It's the perfect "company dish" for a summer BBQ.
Ingredients
- 2 tablespoons pine nuts
- 3 yellow peaches, pitted and sliced into wedges
- 8 ounces burrata cheese, torn into chunks
- 2 ounces prosciutto, torn into long strips
- 3/4 cup loosely packed fresh basil leaves
- 1/2 teaspoon salt
- Freshly ground black pepper, to taste
- 2 tablespoons extra virgin olive oil
- 2 tablespoons white balsamic vinegar
8. Warm Couscous Salad with Apricot Vinaigrette
Made with couscous, scallions, crunchy almonds, and a tangy-sweet vinaigrette, this is the perfect side dish for summer. By that I mean it's wonderfully light, takes mere minutes to make, travels well to a picnic or BBQ, and can be served warm or room temperature.
Ingredients
- 1-1/2 cups low sodium chicken or vegetable broth (best quality such as Swanson)
- 1 tablespoon unsalted butter
- Salt
- 1 10-ounce box couscous (1-1/2 cups)
- 6 tablespoons apricot preserves (best quality such as Bonne Maman)
- 4-1/2 tablespoons extra virgin olive oil
- 3 tablespoons white wine vinegar
- Freshly ground black pepper
- 2 scallions, white and green parts, finely chopped
- 2 tablespoons fresh chopped parsley or mint (optional)
- 1/3 cup sliced almonds