Food & Fitness

• Manage diabetes when attending a picnic
• Learn what to do if hosting a picnic
• Recipe: Chilled Orecchiette Pasta with Spinach and Feta Cheese

Picnics are a quintessential summer event. But they can also put you in a quandary—pasta and potato salads to the left, piles of hotdogs and hamburgers to the right, plenty of alcoholic beverages and sugary drinks behind you, and an entire table dedicated to ooey-gooey desserts straight ahead. What do you do? You could hide under a lawn chair—or—you could learn how to take some short cuts to enjoy your summer feast without having to loosen your belt at the end of the meal!

If it is your picnic:

• Parsley, Sage, Rosemary, and—If a recipe calls for 1 teaspoon of salt, only use half a teaspoon and substitute fresh herbs for more flavorful dishes.
• Hide and Seek—Sneak in some ground turkey or ground chicken to your hamburger mix. Or get creative and sneak in some whole grains or vegetables.
• Say Cheese—Use a stronger-flavored cheese, such as feta, blue cheese or sharp cheddar, on your burgers instead of the usual suspects (American, Swiss, or provolone). The bigger flavors allow you to use far less and spare some calories and fat.
• Smoking hot—Kick up the flavor of your grilled favorites by using aromatic woods, such as mesquite.
• They're grrreat!—Bread your chicken with cornflake crumbs and bake it instead of frying it.
• Step away from the mayo—Use a vinaigrette-based recipe for your salads—pasta, potato, or slaw—instead of mayonnaise. Not only can you save calories, you can keep it outside longer.

If you are going to a picnic:

• Scout it out—Survey the territory before scooping out any one dish. Check to see if there is a healthier alternative or smaller portion size farther down the table.
• Just a dab will do ya—With so many picnic temptations to chose from, take a small taste of some of your favorites. That should satisfy your craving and keep your meal plan on track.
• BYOB—Bring your own bottle—of water that is—and drink before, during and after the picnic. Drinking water will keep you hydrated and make you feel fuller throughout the day.
• Play Ball—Take a break from the picnic table with the other guests. Challenge others to a friendly game of Wiffle® ball, Frisbee, horseshoes, or other outdoor games. If you are at a park, lace up your sneakers and go for a walk.
• What can I bring?—When in doubt, offer to bring a side dish or dessert. That way, you can control the ingredients and know exactly what you are eating.

Chilled Orecchiette Pasta with Spinach and Feta Cheese

Taken from The Diabetic Chef®'s Year-Round Cookbook—A Fresh Approach to Using Seasonal Ingredients, by Chris Smith.

Serves: 4; Serving size: 1/2 cup pasta

Ingredients
1 Tbsp minced garlic
2 Tbsp balsamic vinegar 
1/4 cup extra-virgin olive oil
2 cups cooked orecchiette pasta (or other bite-size pasta) 
1/2 cup red onions, small dice 
1/2 cup red pepper, small dice 
1/4 cup chopped olives
6 oz fat-free feta, crumbled
1 cup fresh spinach, chiffonade
dash of salt and pepper

Preparation

1. In a medium bowl, combine garlic, balsamic vinegar, and olive oil, whisking until blended. 
2. In a separate large bowl, combine all ingredients until evenly coated. Refrigerate for 2 hours and serve chilled.

Nutrition Information
Exchanges/Choices

2 Starch
1 Lean Meat
2 Fat

Calories: 305
   Calories from Fat: 135
Total Fat: 15 g
   Saturated Fat: 2.1 g
   Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 740 mg
Total Carbohydrate: 30 g
   Dietary Fiber: 2 g
   Sugars: 5 g
Protein: 13 g