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The Healthy Family Meals Newsletter, Issue #73 -- Packing the Perfect Family Picnic
June 29, 2007

Welcome! Learn How to Combine Healthy Recipes with Family Adventure!

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Kindy's Musings....

Now every week, as your family dietitian, I will be scoping out the most relevant research and news that you can use to help your family make healthy nutrition and wellness choices.


...about the food industry we shop in as parents and educators...and family nutrition and health issues today.

Five Easy Ways to Pack a Perfect Outdoor Picnic

Keeping food safe and sanitary is the first step to a perfect picnic.

Keep cold foods cold with an insulated cooler or bag V and plenty of frozen gel packs. Frozen water bottles or juice boxes can also keep foods cold. As they melt, they then become refreshing beverages.

Pack chewy, hearty whole grains.

If you pack sandwiches, getting whole grain goodness is easy with whole wheat rolls or multi-grain bread. Whole grain crackers (for cheese or peanut butter) are another tasty choice. For something different, try a simple cold grain salad made with brown rice, couscous, pasta, or quinoa with chopped veggies and olive oil.

Pack crisp, crunchy vegetables.

Pack a variety of colorful veggies onto a tray with a couple of low-fat dips, like Ranch or bleu cheese. Go raw (grape tomatoes, baby carrots, cucumber slices, peppers pieces, celery sticks, and sugar snap peas) or lightly steamed and quickly cooled (broccoli and cauliflower florets, green beans, and asparagus spears).

Pack sweet, juicy fruit.

The sweet smells and flavors of summer fruits are practically a picnic necessity. Surround a container of vanilla yogurt with fruit slices for dipping (cantaloupe, kiwi, apple, and pears) V or combine their juicy goodness into a fresh fruit salad with strawberries, blueberries, peaches, nectarines, bananas, and pineapple.

Pack creamy, delicious dairy products.

Yogurt and cheese are two easy-to-transport ways to enjoy dairy foods. Yogurt makes a yummy fruit dip (above) or a nutrient-rich, sweet dessert in flavors from key lime to chocolate mousse. An ounce or two of cheese adds layers of flavor to any sandwich. Cheese slices can also be served with crackers and fruit slices.

Pack satisfying, flavorful protein foods.

There are dozens of delicious ways to pump protein into picnics, like slices of lean ham, roast beef, turkey, or pastrami with lettuce and tomato on whole grain breads. Tuna and chicken salad mixtures also make satisfying sandwiches. Nuts and seeds can also add protein when sprinkled onto fruit or leafy green salads.

Source: Eat Right Montana

Read the latest food trends and happenings with the links below:

Cucumber Flavored Soda Sold in Japan

Child Obesity Concerns Prompt Shift in Food Ads (Listen to NPR radio commentary)

Ellen's Favorite Vinaigrette Dressing

The quality of the ingredients will directly affect the outcome of anything you cook, but it is especially important to use top-notch olive oil and vinegar to make the best vinaigrette.

Makes 1/3 cup

1 garlic clove, cut in half lengthwise

1/8 teaspoon fine sea salt

¼ cup extra virgin olive oil

2 tablespoon her infused or sherry vinegar

1 teaspoon Dijon mustard

1 teaspoon pure maple syrup or honey

1 teaspoon finely chopped fresh parsley, chervil, chives or basil

Freshly ground black pepper, to taste

To make the dressing in a wooden salad bowl, rub the inside of a wooden salad bowl with the garlic, then the salt. Mince the garlic and add to the bowl. Add the oil, vinegar, mustard, maple syrup, herbs and pepper. Whisk until the dressing is combined and emulsified.


Check out a new water drink company that was founded by Kara Goldin, a mother of four who cares about providing healthy beverages to families....she talks more below about Hint..

The idea behind Hint is simple: pure water, nature's original refreshment, accented with a hint of natural flavor.

No sugar, no artificial sweeteners: Hint is a refreshing alternative to sodas, juice and other sweetened drinks and it tastes great.

Sound good? It tastes even better.

We thank you for trying Hint, hope that you and your family enjoy it, and wish you excellent health.

Kara Goldin

CEO, Founder.

Hint, Inc

Hint is available in many specialty markets and is also sold in fine spas and hotels. If Hint is not yet available in your favorite store, please ask for it.

Hint is adding new stores, spas and hotels every week and are also interested in school and corporate lunch programs.

Get Hint delivered right to your door, click here.

What will your family do for healthier MEALTIMES?

Celebrating Healthy Families 2007

I want to continue to offer an excellent resource into 2007 that will help you save thousands of dollars on GROCERY SHOPPING!

Meet Lana Dorazio whom I consider an "expert" grocery shopper. She has developed a grocery shopping system that you can learn too.

Save Thousands Grocery Shopping & Cook Great Food.

I encourage you to forward this newsletter to your friends, other parents, and colleagues for their review and enjoyment. However, please do so only by sending it in full, thereby keeping the copyright and subscription information intact.
Also, if you wish to post this newsletter to a newsgroup or electronic discussion group, you may do so if you preserve the copyright and subscription information.

Thanks for reading and have a great week!

Kindy --Your Family Dietitian

Copyright (c) 2006,

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