Seasonal Flavors Offers Recipes for Healthy Picnics
What is one way to beat the summer heat? Move your cooking outside to the grill! And, if you are worried about staying healthy in the process, consider some slight modifications to the menu with the help of our friends at MVP Health Care. With a full crowd in the audience and St. John’s Chef Mike Schnupp commanding the “barbecue,” four healthy picnic recipes were shared at the July 20 Seasonal Flavors program.
Sponsored by St. John’s in partnership with MVP Health Care, this program was the third in a series of cooking demonstration programming that is being brought to guests in 2022. Cheryl Minchella, MVP Health Care Community Health Educator, partners with the team at St. John’s Meadows to provide education regarding health food choices for seniors.
Watch St. John’s events listing for future programming where you can get recipes like Healthy Lemonade and Barbecue Chicken Drumsticks so you too can cook healthy at home.
July Seasonal Flavors Recipes
Healthy Lemonade
Yields: 5 cups (1 cup/serving)
Ingredients:
5 lemons
⅓ cup honey
4 cups cold water
2 cups ice
Directions:
Squeeze lemon in juicer discard any seeds. Whisk honey into lemon juice and then whisk in water.
Serve over ice.
Nutrition Information per serving: Calories 88, Total Fat 0.0 g (Saturated 0.0 g), Cholesterol 0.0 mg, Sodium 9.9 mg, Total Carbohydrate 25 g (Dietary Fiber 1.9 g, Sugar 20 g) Protein 0.8 g
Recipe compliments of Chef Mike Schnupp, St. John’s Dining Services
Coleslaw
Yields: 18 servings (1/2 cup size serving)
Ingredients:
6 cups shredded green cabbage
2 cups shredded red cabbage
1 cup shredded carrot
Dressing:
½ cup plain nonfat Greek yogurt
¼ cup olive oil
2 Tablespoons cider vinegar
1 Tablespoon maple syrup
1 teaspoon garlic powder
¼ teaspoon black pepper
Directions:
Whisk dressing ingredients together, adding olive oil last. Add dressing to shredded cabbage and carrot.
Nutrition Information per serving: Calories 96, Total Fat 6.4 g (Saturated 1.0 g), Cholesterol 0.6 mg, Sodium 30 mg, Total Carbohydrate 8.4 g (Dietary Fiber 2.4 g, Sugar 5 g) Protein 2.6 g
Recipe compliments of Chef Mike Schnupp, St. John’s Dining Services
BBQ Sauce
Yields: 4 cups (2 Tablespoons/serving)
Ingredients:
1 Tablespoon olive oil
1 onion, diced
2 cups sugar-free ketchup
2 ounces whiskey
1 orange, cut in half
¼ cup cider vinegar
2 Tablespoons minced ginger juice
½ cup agave
1 Tablespoon molasses
1 teaspoon onion powder
1 teaspoon garlic powder
2 Tablespoons Worcestershire sauce
1 Tablespoon light soy sauce
1 teaspoon dry ginger
1 teaspoon cinnamon
1 teaspoon liquid smoke
1 teaspoon black pepper
½ cup water
Directions:
Heat olive oil pan. Add diced onion in pan and sauté for 4 minutes until onions are cooked and turning brown. Add whiskey and stir for 2 minutes.
Add remaining ingredients and simmer for 15 minutes, stirring often.
Nutrition Information per serving: Calories 32, Total Fat 0.5 g (Saturated 0.1 g), Sodium 209 mg, Total Carbohydrate 5.6 g (Dietary Fiber 0.3 g, Sugar 3.6 g) Protein 0.2 g
Recipe compliments of Chef Mike Schnupp, St. John’s Dining Services
BBQ Grilled Drumsticks
Yields: 5 drumsticks (1 drumstick/serving)
Ingredients:
1 Tablespoon olive oil
1 Tablespoon cider vinegar
1 teaspoon garlic powder
1 teaspoon onion powder
½ teaspoon paprika
½ teaspoon black pepper
5 chicken drumsticks
1 gallon boiling water
Directions:
Whisk together olive oil, cider vinegar, garlic powder, onion powder, paprika and black pepper.
Cook chicken in boiling water for 10 minutes. Drain and add chicken in olive oil mixture making sure it is evenly coated.
Grill chicken for 10 minutes until skin starts to become crispy.
Baste chicken with BBQ sauce and cook an additional 5 minutes until internal temperature reaches 165 degrees F.
Nutrition Information per serving: Calories 214, Total Fat 12 g (Saturated 2.8 g), Cholesterol 127 mg, Sodium 99 mg, Total Carbohydrate 1.1 g (Dietary Fiber 0.3 g, Sugar 0.1 g) Protein 24 g
Recipe compliments of Chef Mike Schnupp, St. John’s Dining Services