Picnic-Friendly Foods with Fresh

Summer Picnic Cookbook: Picnic-Friendly Foods with Fresh Summer Flavors!

Summer Picnic Cookbook

Summer is when we let our hair down (or scoop it up into a messy ponytail), go on adventures, sink our feet into the sand, and let our schedules loosen. It is a time for relaxing, unwinding, and having fun. But we still need to eat! So to help you to fuel your adventures, enjoy your lounging, and soak up those rays of sun, we have pulled together a collection of our favorite picnic- friendly recipes. These recipes are guaranteed to please even the pickiest of palates with their fresh summer flavors. Some notes and tips to help make your summer picnics a success: • All of these recipes can be made ahead of time, so if you know that you are going to want to run to the pool or the park in the evening after work, make a recipe or two on the weekend and then you can just grab-and-go! • Instead of bringing disposable plates and utensils, consider packing individual portions in bento boxes or small containers. Not only will you be doing something nice for the earth by creating less waste, but your kids will also have an easier time eating. • Don’t forget the napkins! If you do, messy hands and faces often get wiped on clothing. • Remember to stay hydrated! The summer heat can quickly dehydrate us, so make sure to bring plenty of water (you can try flavoring it with some cut up fruit or fresh herbs for a fun twist). • Make sure to keep your food cool by using icepacks and an insulated bag if possible. • Stick a checklist on the fridge with necessary items so nothing important is left behind. Happy Summer! ©2019 The Six O’Clock Scramble LLC.

Hummus Deviled Eggs Prep + Cook Time: 25 minutes, Servings: 6

This fun, healthier spin on deviled eggs cuts out the mayonnaise, so you don’t have to worry as much about them going bad in the heat. Plus they make a great finger food for the beach or pool. Directions: Slice the hard-boiled eggs in half, and use a teaspoon to scoop the yolks into a medium mixing bowl (save the spoon!). With a fork, mash the yolks with the rest of the ingredients, except the paprika, until well combined. Then, with a teaspoon (use the same one you just used), a piping bag, or a plastic bag with the corner cut off, mound the filling into the egg whites. Sprinkle the eggs with the paprika, if desired, and serve them immediately or refrigerate them for Ingredients: up to 24 hours. • 6 hard-boiled eggs • 4 Tbsp. hummus, or use 5 Tbsp. Do Ahead or Delegate: Hard-boil the eggs, chop the olives, or fully prepare for an even more intense hummus and refrigerate the dish. flavor Scramble Flavor Booster: Use the extra hummus or add more cumin or • 1/2 tsp. ground cumin paprika. • 7 pitted green olives with pimentos, Tip: If you’re using a plastic bag with the corner cut off to put the filling back finely chopped into the egg whites, be sure not to apply too much pressure–I’ve done that • 2 tsp. yellow or Dijon mustard (use before and the bottom of the bag has broken open! wheat/gluten-free, if needed) • 1/4 tsp. paprika (optional)

Nutritional Information Per Serving (% based upon daily values): Calories 109, Total Fat: 8g, 12%; Saturated Fat: 2g, 11%; Cholesterol: 212mg, 70.5%; Sodium: 178mg, 7.5%; Total Carbohydrate: 3g, 1%; Dietary Fiber: 1g, 1.5%; Sugar: 1g; Protein: 7g ©2019 The Six O’Clock Scramble LLC.

Crunchy Rainbow Wraps Prep Time: 20 minutes, Servings: 6

These wraps are easily portable, endlessly variable depending on what you have in your fridge, and pack an incredibly satisfying crunch with every bite.

Directions: Spread a thin layer of cream cheese (or other spread) on one side of each tortilla, and top it with a lettuce leaf. Distribute the fillings evenly on the tortillas (or customize them to your family members’ tastes), fold in the ends, and roll them up burrito or wrap-style. Cut each wrap in half diagonally to expose the rainbow within.

Ingredients: Do Ahead or Delegate: Shred the carrots and cabbage, if necessary, dice the • 4 oz. light or regular vegetable onion, crumble or shred the cheese, if necessary, and refrigerate. cream cheese, or use Boursin Scramble Flavor Booster: Use the flavored wraps and sprinkle some hot cheese, blue cheese, or ranch sauce on the cream cheese (or use jalapeño cream cheese) before topping it dressing with the lettuce. • 6 large flavored wraps such as Tip: If you want to save some effort, double this recipe and send it in your kids’ spinach or red pepper (use wheat/ lunches the following day (wait to wrap them until the morning so they don’t gluten-free, if needed), or use get soggy overnight). whole wheat or flour tortillas • 6 large iceberg lettuce leaves • 2 - 3 carrots, shredded (about 1 1/2 cups), or use matchstick carrots • 1/8 head red cabbage, shredded (about 1 1/2 cups), or use peeled and diced cucumber • 1/4 red onion, finely diced (about 1/2 cup) • 1 avocado, sliced • 1 cup crumbled blue, shredded Cheddar, Monterey Jack, or feta cheese

Nutritional Information Per Serving for Stew (% based upon daily values): Calories 298, Total Fat: 17g, 27%; Saturated Fat: 8g, 40%; Cholesterol: 30mg, 10%; Sodium: 580mg, 24%; Total Carbohydrate: 26g, 9%; Dietary Fiber: 6g, 24%; Sugar: 3g; Protein: 10g ©2019 The Six O’Clock Scramble LLC.

Veggie Delight Sandwiches Prep + Cook Time: 25 minutes, Servings: 6

For years, my go-to order at my favorite bagel shop has been pretty much this sandwich, except that when I make it at home I can pile on even more of my favorite vegetables to give it a super satisfying crunch.

Directions: Slice the bagels in half and toast them lightly. Spread about 2 Tbsp. cream cheese on half of each bagel, and top it with a layer of cucumbers, sprouts (or avocado), and tomato (optional). Press the bagel halves back together, and gently slice the sandwiches in half. (Wrap the sandwiches tightly in foil if you are taking them on a picnic.) Ingredients: • 6 sesame bagels (or any variety) Do Ahead or Delegate: Slice the bagels, peel and slice the cucumber, slice the (use wheat/gluten-free bagels, if tomato if using, or fully assemble, wrap, and refrigerate the sandwiches. needed) Scramble Flavor Booster: Add a few capers to each sandwich. • 6 oz. vegetable cream cheese, light Tip: Alfalfa sprouts, young seedlings of the alfalfa plant, not only add a bit of or regular crunch to sandwiches and salads, but they are also really good for you! They’re • 1/2 cucumber, peeled and thinly a great source of fiber and vitamins B and K. sliced • 1 pkg. alfalfa sprouts, or use 1 avocado, sliced • 1 tomato, thinly sliced (optional)

Nutritional Information Per Serving (% based upon daily values): Calories 341, Total Fat: 7g, 10%; Saturated Fat: 4g, 17.5%; Cholesterol: 18mg, 6%; Sodium: 713mg, 30%; Total Carbohydrate: 56g, 19%; Dietary Fiber: 3g, 12.5%; Sugar: 7g; Protein: 14g ©2019 The Six O’Clock Scramble LLC.

Fresh Corn, Tomato, and Avocado Salad with Shrimp Prep + Cook Time: 20 minutes, Servings: 8

The perfect summer salad! Sweet, crunchy, creamy, and packed with flavor! You’ll want it for every picnic you go on.

Directions: Pan-fry, steam, or grill the shrimp until they are pink, 3 – 4 minutes total. Combine all the ingredients except the shrimp in a large serving bowl. Serve the shrimp on top of the salad.

Do Ahead or Delegate: Cook and refrigerate the shrimp, halve the tomatoes, Ingredients: steam the corn, if necessary, and remove the kernels, cube the cheese, if • 1 lb. medium or large shrimp, necessary and refrigerate, or fully prepare and refrigerate the salad. peeled and deveined, or use black Scramble Flavor Booster: Add 1/4 tsp. celery seeds or cumin and 1 Tbsp. fresh beans lemon or lime juice to the salad. • 2 cups cherry tomatoes, halved Tip: Corn is like nature’s sunglasses. It contains zeaxanthin and lutein, • 2 avocados, peeled and cubed important antioxidants that help break down the sun’s harmful rays that can • 2 ears fresh corn, kernels sliced damage eyes over time. off (no need to cook if it’s fresh sweet corn. If not, steam it for 3 minutes) • 6 oz. feta or fresh part-skim mozzarella cheese, cubed, or use Mexican queso fresco or Cotija • 1/4 cup fresh basil, slivered • 1 - 2 Tbsp. balsamic vinegar, to taste • 1 Tbsp. extra virgin olive oil • 1/4 tsp. salt • 1/4 tsp. freshly ground black pepper, or to taste

Nutritional Information Per Serving (% based upon daily values): Calories 193, Total Fat: 12g, 18%; Saturated Fat: 4g, 21.5%; Cholesterol: 130mg, 43.5%; Sodium: 442mg, 18.5%; Total Carbohydrate: 8g, 2.5%; Dietary Fiber: 2g, 8.5%; Sugar: 3g; Protein: 16g ©2019 The Six O’Clock Scramble LLC.

Mediterranean Couscous Toss Prep + Cook Time: 25 minutes, Servings: 6

This salad pulls flavor elements from across the Mediterranean and Middle East, but remains pretty kid-friendly. It’s also good served with grilled shrimp or sardines. Scramble recipe tester Sandra Simmons said, “There will be no leftovers to refrigerate! Guaranteed! This is so good!”

Directions: Cook the couscous in salted water according to the package directions, remove it from the heat, fluff it immediately, and let it cool for a few minutes. Meanwhile, in a large serving bowl, combine the tomatoes, cucumbers, pistachios, onions, cheese, chicken (optional), and mint. In a large measuring cup, whisk Ingredients: together the oil, lemon juice and zest, cumin, coriander, salt, and pepper. Add • 8 oz. Israeli couscous, whole wheat the couscous and the dressing to the serving bowl and toss thoroughly. Serve it if available, or use orzo (1 1/2 cups), immediately or refrigerate it for up to 2 days. barley, or quinoa • 1 1/2 cups cherry tomatoes, Do Ahead or Delegate: Cook the couscous, quarter the tomatoes, quarter quartered and chop the cucumber, dice the onion, crumble the cheese, if necessary, and • 1 English or Persian cucumber, refrigerate, dice the chicken, if necessary, and refrigerate, chop the mint, juice quartered lengthwise and chopped and zest the lemon, combine the dry seasonings, make the salad dressing, or (2 cups) fully prepare and refrigerate the salad. • 1/2 cup shelled, unsalted pistachio Scramble Flavor Booster: Add Greek olives and increase the mint, cumin, and nuts coriander. • 1/2 sweet yellow onion such as Tip: We know that whole grains are good for us, but do you know how to Vidalia or Walla Walla, finely diced (1 select products that truly have enough whole grains to be beneficial? Look for cup) the yellow “Whole Grain” stamp on packages. This indicates that the product • 1 cup crumbled feta cheese contains at least 8 grams of whole grains per serving. • 1 1/2 cups cooked chicken breast, diced (optional) • 1/2 cup fresh mint leaves, chopped • 1/4 cup extra virgin olive oil • 1 lemon, use all the juice and zest • 1/2 tsp. ground cumin • 1/4 tsp. ground coriander • 1/2 tsp. salt • 1/8 tsp. black pepper

Nutritional Information Per Serving for Stew (% based upon daily values): Calories 377, Total Fat: 19g, 29.5%; Saturated Fat: 6g, 28%; Cholesterol: 23mg, 7.5%; Sodium: 479mg, 20%; Total Carbohydrate: 42g, 14%; Dietary Fiber: 3g, 10%; Sugar: 5g; Protein: 12g ©2019 The Six O’Clock Scramble LLC.

Watermelon Caprese Salad with Arugula Prep Time: 20 minutes, Servings: 6

Scramble recipe tester Jen Grosman says, “It tastes like summer.” Add some grilled shrimp or chicken for a heartier meal.

Directions: In a large serving bowl, combine all of the ingredients. Season with freshly ground pepper and a little coarse salt. Toss, and serve immediately or refrigerate for up to 3 hours.

Do Ahead or Delegate: Chop the watermelon, cucumber, and tomato, halve the mozzarella balls and refrigerate, or fully prepare and refrigerate the salad. Ingredients: Scramble Flavor Booster: Add 1/2 – 1 chopped jalapeño or 1 – 2 Tbsp. • 4 cups chopped watermelon marinated hot peppers such as giardiniera, or 1/2 cup diced sweet onion. • 1 English cucumber, chopped (2 Tip: When you purchase marinated mozzarella, the marinade usually consists cups) of olive oil combined with salt, pepper, and other seasonings like garlic, basil, • 1 large tomato, chopped (2 cups) and oregano. Don’t waste the marinade! It’s delicious on cheese, drizzled on • 2 oz. arugula, (4 cups) roasted vegetables, or as a dip for bread. • 1/2 cup fresh mint and/or basil, chopped • 8 oz. marinated mozzarella balls, halved • 2 Tbsp. extra virgin olive oil, (you can use the oil from the marinated mozzarella) • 2 Tbsp. balsamic vinegar

Nutritional Information Per Serving (% based upon daily values): Calories 251, Total Fat: 24g, 36%; Saturated Fat: 6g, 30%; Cholesterol: 20mg, 6.5%; Sodium: 95mg, 4%; Total Carbohydrate: 12g, 4%; Dietary Fiber: 2g, 5.5%; Sugar: 9g; Protein: 7g ©2019 The Six O’Clock Scramble LLC.

Cuban-Spiced Chicken Prep Time: 5 minutes, Cook Time: 40 minutes, Servings: 6

You can vary the spices in this quickie chicken to make it more or less pungent. The lime and oil help bring out the flavor of the spice-mix in addition to helping the spices adhere to the chicken. The chicken would also be excellent shredded and served over a salad or in a sandwich.

Directions: Preheat the oven to 400 degrees. Line a baking sheet with a silicone mat, parchment paper, or spray it with nonstick cooking spray. In a small bowl, combine all the dry spices (the paprika through salt). In a medium bowl, toss the chicken with the lime juice and oil, then add the spice mixture and coat the chicken thoroughly. (At this point you can proceed Ingredients: with the recipe or refrigerate the chicken for up to 24 hours.) Transfer the • 2 tsp. paprika chicken to the baking sheet and bake it, uncovered, for 30 - 40 minutes until • 1 tsp. ground cumin it is cooked through in the center of the largest piece. Serve it immediately or • 1/2 tsp. garlic powder refrigerate it for up to 3 days. • 1/2 tsp. black pepper Slow Cooker Directions: Prepare and coat the chicken with the spice mixture as • 1/2 tsp. dried thyme directed. Place the chicken in the slow cooker and cook on low for 6 - 8 hours or on high for 3 - 4 hours. • 1/2 tsp. dried oregano • 1/2 tsp. salt (Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) • 2 lbs. boneless, skinless chicken thighs or breasts, (reduce the cooking time by about 10 minutes if Do Ahead or Delegate: Combine the spices, juice the lime, spice up the chicken using breasts) and marinate it in the refrigerator, or fully prepare and refrigerate the dish. • 1/2 lime, juice only, 1 - 2 Tbsp. Scramble Flavor Booster: Replace 1/4 tsp. of the paprika with cayenne pepper. • 1 Tbsp. extra virgin olive oil Tip: Because chicken is a staple for so many families, we may take its nutritional benefits for granted. Half of a chicken breast has more than three quarters of your daily vitamin B3 needs, which helps to boost good cholesterol. It also contains other B vitamins that help your body convert food into energy.

Nutritional Information Per Serving for Stew (% based upon daily values): Calories 204, Total Fat: 9g, 12.5%; Saturated Fat: 2g, 9%; Cholesterol: 126mg, 42%; Sodium: 324mg, 13.5%; Total Carbohydrate: 1g, 0%; Dietary Fiber: 1g, 1.5%; Sugar: 0g; Protein: 30g ©2019 The Six O’Clock Scramble LLC.

Farmer’s Market Pasta with Sweet Corn and Tomatoes Prep + Cook Time: 25 minutes, Servings: 8

Fresh and just-picked-flavor are the best words to describe this pasta dish. It’s so sweet that our kids gobbled it up. Scramble recipe tester Maxine Silverman said this is “one of my all-time favorite Scramble recipes.”

Directions: Cook the pasta according to the package directions and drain it. Meanwhile, boil the ears of corn for 2 minutes (or steam them in the microwave for about 4 minutes). Run the corn under cold water to cool it and cut the kernels off the cob, using a sharp knife and holding the cob upright on the Ingredients: base of a large serving bowl. Add the tomatoes, oil, pesto, salt, basil, prosciutto • 16 oz. conchiglie (medium pasta or sausage (optional), and pasta to the bowl. Toss it thoroughly and serve it shells) (use wheat/gluten-free, if immediately, topped with the cheese, or refrigerate it for up to 2 days. It’s also needed) good chilled! • 4 ears fresh corn, or use 2 cups frozen or canned corn kernels, Do Ahead or Delegate: Cook the pasta and store it tossed with a little oil to thawed if frozen prevent sticking, cook the corn and remove the kernels, cut the tomatoes, • 1 lb. cherry tomatoes, halved or dice the prosciutto or sausage, if using, and refrigerate, grate the cheese, if quartered necessary, and refrigerate. Or fully prepare and refrigerate the dish. • 1/4 cup extra virgin olive oil Scramble Flavor Booster: Add the juice of ½ fresh lime or lemon, 1 Tbsp. • 2 Tbsp. basil pesto balsamic vinegar, or ½ tsp. salt-free lemon pepper seasoning to the pasta • 1/2 tsp. salt before serving it. • 10 fresh basil leaves, slivered Tip: You can freeze your remaining pesto sauce for use in future recipes. This • 4 oz. prosciutto or pre-cooked can be done in one container or you can divide the pesto into smaller portions sausage, diced (optional) by using an ice cube tray. Once the small portions are frozen, you can store them in a freezer-safe resealable bag and pull them out when you choose to • 1/4 cup grated Parmesan cheese, add a boost of flavor to pasta, chicken, or sandwiches. for serving

Nutritional Information Per Serving (% based upon daily values): Calories 377, Total Fat: 14g, 21%; Saturated Fat: 3g, 14.5%; Cholesterol: 18mg, 6%; Sodium: 475mg, 20%; Total Carbohydrate: 54g, 18%; Dietary Fiber: 4g, 16%; Sugar: 4g; Protein: 15g ©2019 The Six O’Clock Scramble LLC.

Classic Gazpacho with Diced Avocado (Cold Vegetable Soup) Prep Time: 20 minutes, Marinate Time: 60 minutes, Servings: 6

This classic gazpacho recipe takes advantage of all of the best that summer produce has to offer. Flavorful, fresh, and refreshing, this recipe will cool everyone off, leading to even more summer fun. Directions: Put the garlic, half of the tomatoes, half of the cucumber, half of the bell pepper, the onion, and the jalapeño into a food processor or powerful blender and puree. Transfer it to a large bowl. Add all the remaining ingredients, except the avocado, into the food processor or blender and pulse to desired consistency, either chunky or more finely chopped. Transfer it to the serving bowl. Ingredients: Chill for at least 1 hour and up to 5 days. Serve with the diced avocado sprinkled • 1 clove garlic, peeled and halved on top of each bowl. (For picky eaters, let them dip a corner of the bread into the • 2 1/2 lbs. tomatoes (5 – 6 tomatoes), soup and grow accustomed to its taste that way.) quartered • 1 cucumber, peeled, if desired, and Do Ahead or Delegate: Peel the garlic, quarter the tomatoes, peel (if desired) halved and halve the cucumber, quarter the bell pepper, chop the parsley, or fully • 1 green bell pepper, quartered prepare and refrigerate the gazpacho. • 1/4 red or yellow onion Scramble Flavor Booster: Add some fresh mint along with the parsley, • 1/2 - 1 jalapeño pepper, with or squeeze in some fresh lime, stir in goat cheese, and/or serve it with hot pepper without seeds (with seeds makes it sauce, such as Tabasco. spicier), to taste Tip: You can get the most nutritional benefit from tomatoes when they are • 1/4 - 1/2 cup fresh flat-leaf parsley, combined with a little fat (like the olive oil in this recipe). The body better to taste, chopped absorbs lycopene, an antioxidant found in tomatoes, when there is some • 1 1/2 tsp. salt healthy fat present. This is a great excuse to drizzle tomatoes with heart- healthy olive oil or to toss them with chunks of avocado. • 1/4 cup extra virgin olive oil • 2 Tbsp. cider or sherry vinegar • 1 avocado, peeled and diced

Nutritional Information Per Serving for Stew (% based upon daily values): Calories 147, Total Fat: 13g, 20%; Saturated Fat: 2g, 9%; Cholesterol: 0mg, 0%; Sodium: 591mg, 24.5%; Total Carbohydrate: 9g, 3%; Dietary Fiber: 3g, 13%; Sugar: 4g; Protein: 2g ©2019 The Six O’Clock Scramble LLC.

Fruit Kabobs Prep Time: 20 minutes, Servings: 8

A great way to serve summer fruit without hands getting too sticky! These kabobs are a fun and colorful addition to any picnic.

Directions: Thread the fruit onto toothpicks or small skewers (kids can have fun doing this, however children under age 3 should not eat with toothpicks or skewers of any size). Serve with small bowls of yogurt for dipping (optional).

Do Ahead or Delegate: Cut up the fruit into bite-sized pieces or completely assemble and refrigerate the kabobs. Ingredients: Scramble Flavor Booster: Sprinkle the kabobs with chopped fresh mint. • 6 - 8 cups seasonal mixed fruit Tip: It’s fun to eat food off of sticks! If your kids are a bit picky and hesitant to such as strawberries, blueberries, eat fruits and veggies, try arranging them on skewers (better yet, recruit your bananas, mango, grapes, and/or little one(s) and do it together). Because kabobs are fun and pleasing to the eye, melon the kids may be more willing to partake! • 15 - 20 colorful toothpicks or wooden skewers • 1 cup low fat vanilla yogurt (or use any variety) (optional)

Nutritional Information Per Serving (% based upon daily values): Calories 77, Total Fat: 1g, 0%; Saturated Fat: 0g, 0%; Cholesterol: 0mg, 0%; Sodium: 8mg, 0%; Total Carbohydrate: 19g, 6%; Dietary Fiber: 3g, 11%; Sugar: 13g; Protein: 1g ©2019 The Six O’Clock Scramble LLC.

Chocolate Marshmallow Clusters Prep + Cook: 10 minutes, Servings: 15

Want to cook more with your kids? This recipe is a great place to start! These clusters are a wonderful sweet treat that everyone will love.

Directions: In a plastic bag, smash the pretzels until they are broken but not pulverized. Line a baking sheet with a silicone nonstick mat or spray it with nonstick cooking spray. In a medium to large microwave-safe bowl, melt the chocolate in the microwave, stirring in 30 second increments until it is smooth. Stir in the marshmallows and pretzels, then, using two teaspoons, scoop spoonfuls of the mixture onto the baking sheet (makes about 12 cookies). Ingredients: Refrigerate for 10 – 15 minutes until they are solid and serve or put them in an • 1 cup mini pretzels (use wheat/ airtight container. gluten-free, if needed) • 1 cup semi-sweet chocolate chips Do Ahead or Delegate: Smash the pretzels or fully prepare and refrigerate the clusters. • 1 cup mini marshmallows Scramble Flavor Booster: Add ¼ tsp. cinnamon or chili powder. Tip: Get creative with these. Chocolate is a good base for adding any number of ingredients – try swapping out the marshmallows and pretzels with the same amount of nuts and fruit for a different take.

Nutritional Information Per Serving for Stew (% based upon daily values): Calories 99, Total Fat: 15g, 6.5%; Saturated Fat: 3g, 13.5%; Cholesterol: 0mg, 0%; Sodium: 33mg, 1.5%; Total Carbohydrate: 16g, 5%; Dietary Fiber: 0g, 0%; Sugar: 11g; Protein: 1g