Summer is all about spotting wildflowers in the woods, jumping in the lake, singing around a campfire, watching hummingbirds at the feeder, and of course, having picnics. Whether you are in a park or in your own backyard, there is nothing quite like finding a picnic table or spreading out a blanket, laying out an assortment of colorful summer foods, and sharing them with people you love. With all the delicious picnic ideas from “So Many Cooks in the Kitchen”, you will be well prepared to create the perfect picnic.

A nutritious picnic includes foods from all the basic food groups – vegetables, fruits, grains, and beans. Finger foods are especially popular choices, as they are easy to eat outside. Here are some ideas to get your started.

Vegetables – A container of colorful veggies is a picnic staple – cucumbers, pea pods, broccoli, cauliflower, cherry tomatoes and carrots. Pack along a tasty dip such as the Dilly Dip below.

Fruit – Watermelon is a favorite picnic treat. It oozes of summer. Other great picnic fruits are strawberries, peaches, apricots, apple slices and grapes.

Grains – Sandwiches are always a hit. Use pita bread, bagels, or buns for a twist on the traditional sandwich. Of course, sandwich fillings also work well on crackers, as do nut and seed butters. Desserts like muffins and cookies are also great grain-based additions.

Legumes – Lentils and beans make a great base for dips and sandwich fillings, so try some yummy recipes, like the chickpea salad below. Marinated bean or legume pasta salads are always a hit (see Peanut Edamame Noodle Salad below). Tofu fingers, veggie burgers and veggie dogs can also add fun to the feast. Of course, you can also throw in some nuts and seeds or nut and seed butters to spread on bread or crackers.

Make sure that your picnic food is packed carefully so it stays fresh! A cooler bag and a couple of ice packs can keep cold foods safe for hours. Remember to bring your water bottles!

Dilly Dip
This dip is reminiscent of traditional dairy-based dips, but it is completely dairy-free. The secret ingredient is cashews! Fresh dill adds amazing flavor.
  • 1 cup cashews, soaked for 2-4 hours, rinsed and drained
  • 1/3 cup unsweetened nondairy milk (e.g., cashew milk) or water
  • 2 tablespoons lemon juice
  • ¼ cup fresh dill, roughly chopped
  • ¼ teaspoon salt
Instructions
  1. Place the soaked cashews, non-dairy milk, lemon juice and salt in a blender and process until very smooth.
  2.  Add the dill and pulse just until distributed through the dip. Do not overblend.
  3.  Store in an airtight container in the refrigerator for 3-4 days.

Chickpea Salad Makes 3-4 servings. This chickpea salad is reminiscent of tuna salad. Stuff into pita bread or use in sandwiches or on crackers.

  • 1½ cups chickpeas, rinsed and drained (1 can)
  • 2 stalks celery, minced
  • 1 large dill pickle, diced
  • ¼ cup minced red onion or green onion
  • 2 tablespoons chopped parsley or fresh dill
  • 2 tablespoons unsalted sunflower seeds
Dressing
  • 3 tablespoons tahini
  • 1 teaspoon Dijon mustard
  • 1 teaspoon tamari
  • 2 tablespoons apple cider vinegar or lemon juice
  • 1/4-1/2 teaspoon (1-2 ml) kelp powder (optional)
  • 1 tablespoon nutritional yeast
  • Black pepper
  1.  Put the chickpeas in a medium sized bowl and mash.
  2. Stir in the celery, pickle, onion, parsley, and sunflower seeds. In a small bowl, combine tahini, Dijon mustard, vinegar, kelp powder, (if using) nutritional yeast, and black pepper.
  3.  Mix the dressing and the chickpea filling until thoroughly combined.
  4.  Refrigerate in a covered container until serving.
Peanut Edamame Noodle Salad

Makes 8 cups (2 L)
Pasta salads are perfect for picnics and potlucks as they stand up well. The Napa cabbage can be replaced with Asian greens, thinly sliced kale, or spinach, and the green onions with sweet or red onions. Vary the colors of peppers, and add in other veggies such as grated daikon, shredded red cabbage, or cucumber strips. Replace edamame with baked or smoked tofu. If you like spicy foods, increase the hot sauce.

Peanut Dressing
  •  Makes 1-1/3 cups (335 ml)
  • 1/3 cup (85 ml) water
  • ½ cup (125 ml) peanut butter
  • ¼ cup (60 ml) lime juice
  • 2 tablespoons (30 ml) rice vinegar
  • 1½ tablespoons (22 ml) tamari or Bragg Liquid Aminos
  • 1 tablespoon (15 ml) ginger, grated
  • 2 cloves garlic, minced
  • 1 teaspoon (5 ml) toasted sesame oil
  • 1 teaspoon (5 ml) chili sauce, hot sauce, or sriracha, or 1/16 tsp (½ ml) cayenne
Salad
  • 5-ounce (180 g) dry edamame noodles, soba (buckwheat) noodles, or other noodles
  • 1½ cups (375 ml) frozen, shelled edamame, peas, or green chickpeas
  • 2 cups (500) finely sliced Napa cabbage (or other greens), packed
  • 2 carrots, shredded or grated
  • 1 red pepper, thinly sliced
  • ½ cup (125 ml) chopped cilantro, parsley, or basil (or a combination of herbs)
  • 2 green onions, thinly sliced
  • 1/4 cup (60 ml) roasted peanuts (coarsely chopped, if desired)
  1.  Place the water, then peanut butter lime juice, vinegar, tamari, ginger, garlic, sesame oil, and chili sauce in a bowl or jar and whisk until smooth.
  2. Prepare the noodles and edamame according to package directions. Strain the noodles and rinse with cold water. Drain the edamame and rinse with cold water.
  3. Place the noodles and edamame in a large bowl. Add the Napa cabbage, carrots, red pepper, cilantro, and green onions. Pour the dressing on top and gently toss to combine the ingredients. Sprinkle peanuts on top just before serving.

This article was written for a PCRM Food for Life Instructors group called So Many Cooks in the Kitchen. This group meets online to provide amazing cooking and nutrition demonstrations that are free to share globally. For wonderful whole food, plant-based cooking shows, tune in to their monthly broadcasts. https://somanycooks.com/about/

Brenda Davis, RD is a plant-based pioneer and author/co-author of 13 books on plant-based diets. She is co-Author of Nourish: the definitive plant-based nutrition guide for families, Becoming Vegan: Comprehensive and Express Editions and Kick Diabetes Essentials.