Fall picnics trump outdoor summer feasts, as the ants and extreme heat are all but gone. This means no bug spray, citronella candles or heat-spoiled dishes to disturb the day.
In-season, local foods are at their nutritional and flavor peaks this time of year. Load up on harvest bounty for a delectable, portable feast you can share with those you love.
Kale Salad with Savory Cranberry Dressing
SERVES 6
Kale is the ideal base for a packable salad, as it only benefits from marinating in dressing.
Savory Cranberry Dressing
1 cup (250 mL) fresh or frozen cranberries
1 cup (250 mL) chopped onion
1 garlic clove, minced
2 Tbsp (30 mL) balsamic vinegar
1 Tbsp (15 mL) maple syrup
1/2 tsp (2 mL) ground black pepper
1/4 tsp (1 mL) ground cinnamon
1/4 tsp (1 mL) salt
2 Tbsp (30 mL) extra-virgin olive oil
Salad
6 cups (1.5 L) kale, de-stemmed and torn into bite-sized pieces
1/4 cup (60 mL) roughly chopped pecans
To prepare dressing: In medium saucepan over medium-high heat, combine all dressing ingredients except olive oil. Bring to a boil, reduce to a simmer, cover and cook for 10 minutes. Transfer mixture to food processor or blender and add olive oil. Pulse to combine, leaving dressing slightly chunky for texture. Cool completely.
To prepare salad: In large bowl, tenderize kale by gently squeezing the torn leaves (this breaks down the fibers, making it more palatable). Mix in chopped pecans. Toss with 1/2 cup (125 mL) of dressing (or more to taste).
Transfer salad to large glass container or individual glass jars. Cover and refrigerate for at least 30 minutes. The salad can be eaten at room temperature, making it easy for transporting to the picnic. Be sure to pack forks!
The dressed salad will keep in the refrigerator for up to 3 days, as kale leaves don’t break down the way dressed lettuce leaves do. Leftover dressing will keep in the refrigerator for up to 2 weeks and makes a delectable condiment for other savory foods.
Each serving contains: 139 calories; 3 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 16 g total carbohydrates (5 g sugars, 4 g fiber); 130 mg sodium
Harvest Squash and Black Bean Quesadillas
SERVES 6
Rethink the traditional picnic sandwich with these crowd-pleasing quesadillas.
Filling
4 cups (1 L) peeled butternut squash, cut into small cubes
2 cups (500 mL) finely chopped onion
1 tsp (5 mL) extra-virgin olive oil
1 tsp (5 mL) dried thyme
1/2 tsp (2 mL) salt
1/2 tsp (2 mL) smoked or regular paprika
1/4 tsp (1 mL) ground cinnamon
1/4 tsp (1 mL) ground black pepper or chili flakes for more heat
2 cups (500 mL) cooked black beans (or canned, drained and rinsed)
Sauce
1 Tbsp (15 mL) nutritional yeast
1 Tbsp (15 mL) tahini
1 Tbsp (15 mL) water
1 Tbsp (15 mL) apple cider vinegar
1 garlic clove, minced
2 tsp (10 mL) Dijon mustard
1/4 tsp (1 mL) salt
6 whole wheat or gluten-free tortillas
To prepare filling: Preheat oven to 350 F (180 C). On large-rimmed baking sheet, toss all ingredients for filling except black beans. Roast for 30 minutes, or until squash is tender. Remove from oven. Allow squash mixture to cool to room temperature. Mix in beans and set aside.
To prepare sauce: Whisk all sauce ingredients together. Set aside.
To prepare quesadillas: Place 6 tortillas on clean work surface. Divide sauce among tortillas, spreading evenly all over their upturned surfaces. Scoop heaping 1/2 cup (125 mL) squash and bean mixture on half of each tortilla (there will be leftover filling). Fold tortillas in half, creating half-moons.
Heat large non-stick skillet over medium heat. Working with one quesadilla at a time, cook on first side for 4 minutes, or until crispy. Carefully flip and cook on second side for 3 to 4 minutes, or until crispy. Transfer to cutting board, cool slightly, slice in half and place in reusable container for transport. Repeat with remaining quesadillas.
Store leftover filling in refrigerator for up to 1 week. Use leftover filling as a simple side dish, toss with pasta, serve in a wrap or add to the Kale Salad recipe.
Each serving contains: 272 calories; 11 g protein; 5 g total fat (2 g sat. fat, 0 g trans fat); 49 g total carbohydrates (4 g sugars, 8 g fiber); 477 mg sodium
Miniature Apple Crisps in Mason Jars
SERVES 6
No picnic is complete without dessert. Enjoy cinnamon-spiked apples in this hand-held seasonal favorite.
Crumble Topping
1/2 cup (125 mL) rolled oats
1/2 cup (125 mL) all-purpose flour (gluten free if desired)
3 Tbsp (45 mL) coconut oil, melted
2 Tbsp (30 mL) sugar
1 tsp (5 mL) ground cinnamon
1/2 tsp (2 mL) salt
Apple Filling
4 cups (1 L) diced apples, peel left intact
1 Tbsp (15 mL) lemon juice
1 Tbsp (15 mL) maple syrup
1 tsp (5 mL) chia seeds (optional)
1/2 tsp (2 mL) ground cinnamon
1/2 tsp (2 mL) vanilla extract
Preheat oven to 350 F (180 C).
To prepare crumble topping: In medium bowl, mix together all crumble topping ingredients until fully combined. Set aside.
To prepare filling: In large bowl, toss together all filling ingredients.
Divide filling evenly among 6 ovenproof 1 cup (250 mL) glass Mason jars. Top with crumble, dividing evenly among jars. Place uncovered jars on parchment paper-lined baking sheet and bake for 40 minutes. Cool completely, fasten lids and transfer to picnic basket, along with 6 spoons.
Each serving contains: 199 calories; 3 g protein; 8 g total fat (6 g sat. fat, 0 g trans fat); 32 g total carbohydrates (15 g sugars, 4 g fiber); 199 mg sodium
