Picnic salads, deconstructed

Few traditional picnic salads are healthy.  Most contain fat, sugar or salt, or all of the above!  Add to that sugar and fat-laden desserts, and barbecues can be a dietary disaster! 

Fortunately, most invites to a cook-out ask you to bring a dish to share  Bring the one that meets your dietary needs.   And if you’re hosting the barbecue, you control the menu. Take advantage.  It’s your party!

The classic barbecue menu?   Baked beans, potato or a vegetable salad, and a pasta salad.  Fortunately, all can be adjusted for healthier results.

Jane’s baked beans

12 c. water
2 lbs. pea (navy) beans, soaked overnight

½ c. brown sugar

½ c. dark molasses

4 large onions, chopped

2 TB. salt

4 tsp. dry mustard

4 bacon slices, cut into one inch pieces

Optional: Chopped pork sausage or shredded pork

Rinse the beans.  To a large Dutch oven, add the beans and water.  Bring to a boil.  After two minutes, remove from the heat, cover, and let stand one hour. Bring the contents of the pot back to a boil.  Reduce the heat to medium, and simmer the beans one hour, stirring occasionally.  

Preheat the oven to 350 degrees. Add the remaining ingredients and bake, covered, one hour, stirring often.   Remove the cover, and bake one more hour, or until the beans are just tender.  (Note:  After removing the cover, I sometimes add strips of bacon on top, and let them roast.  It adds great flavor to the final product!)

Jane’s baked beans, deconstructed
2 lbs. pea (navy) beans, soaked overnight

½ c. brown sugar

>Health alert: If sugar is a dietary concern, a sugar substitute, such as Splenda Brown Sugar Blend, may be substituted.   Only ¼ cup is needed in this recipe.  In addition, the sugar may be replaced with a sugar-free low-carb molasses. 

½ c. Blackstrap or dark molasses

>Health alert:  Blackstrap molasses contains a variety of minerals that promote your health. However, it is made by boiling sugar.  If you are watching your sugar intake, try a sugar-free, low-carb molasses. 

4 large onions, chopped

2 TB. salt

4 tsp. dry mustard

4 bacon slices, cut in one inch pieces

>Fat alert :  Bacon is high in fat.  In this recipe, the bacon fat is used to sauté the onions.  The cooked bacon is crumbled and added to the beans.  In the alternative, a light touch of cooking spray can be used to sauté the onions until soft, or the onions may be roasted in the oven.  Turkey bacon or shredded pork may be used in place of the bacon in the beans, or the bacon may be eliminated.

>Ingredient alert:  Bacon adds to the flavor profile of these beans.  If eliminated, consider adding a ham hock to the beans while they are cooking. 

(Follow the instructions above.)

Jane's BLT pasta salad
One box pasta, cooked and drained

12 strips bacon, fried and crumbled

4 Roma tomatoes, cut into chunks

½ c. chopped lettuce or spinach

½ c. cubed  or shredded mozzarella cheese

1/3 c. mayonnaise

1/3 c. sour cream

4 TB. chopped green onions

1 TB. chopped thyme

1 large clove of garlic, minced

Kosher salt and freshly ground pepper to taste

In a large bowl, mix together the mayonnaise and sour cream, and blend well. Add all ingredients but the bacon, and toss.  Taste, and season with salt and pepper as desired.  Crumble the bacon into the mixture.  Toss and serve at room temperature.

Jane's BLT pasta salad, deconstructed

One box pasta, cooked and drained

>Health alert:  Pasta can be very high in carbohydrates, salt, and sugar. Some of the product labeling is extremely deceptive!  Check the ingredients carefully when selecting pasta.  (Just because pasta is labeled “whole wheat “or “vegetable” does not mean it is a healthier alternative!)   Tasty and healthy pasta alternatives include rice, whole wheat, whole grain, and black bean pasta.

12 strips bacon, fried and crumbled

>Fat alert:  Bacon is high in fat.  In the alternative, a turkey or vegetarian bacon may be used.  A low-fat ham, finely diced, may also be substituted.

4 Roma tomatoes, cut into chunks

½ c. chopped lettuce or spinach

1/2 c. cubed or shredded fresh mozzarella cheese

>Fat alert:  Cheese is high in fat.  However, reduced fat and no-fat versions are available.  For example, fresh whole milk mozzarella cheese is higher in fat than a low-moisture skim milk version.  However, it is important to check labels carefully.

>Health alert:  While many versions of mozzarella cheese are low in salt and sugar, it is important to check the labels carefully.  Some food processors believe adding more salt or sugar boosts the flavor of the cheese.  

1/3 c. mayonnaise

>Fat alert:  Mayonnaise is high in fat.  A wide variety of low and reduced-fat varieties are available, and may be used as a substitute.  In addition, consider substituting Greek yogurt for the mayonnaise and sour cream. 

>Ingredient alert:  A reduction in the fat in mayonnaise often translates into an increase in sugar or salt. Check the labels carefully.

1/3 c. sour cream 

>Fat alert:  Sour cream is high in fat.  A wide variety of low and no-fat varieties are available, and may be used as a substitute.  In addition, consider substituting Greek yogurt for the mayonnaise and sour cream. 

4 TB. chopped green onions

1 TB. chopped thyme

1 large clove of garlic, minced

Kosher salt and freshly ground pepper

(Follow the instruction above.)

Jane's quick and easy potato salad

4 large red potatoes, peeled (optional),

   diced and boiled until just tender

½ c. chopped celery

½ c. chopped red onion

¼ c. chopped radishes

2-4 sliced boiled eggs, diced

1 c. Ken's light Vidalia onion dressing 

½ c. mayonnaise

2 TB. chive flowers, chopped

1 TB. chives, chopped

Optional:  Bacon (crumbled)

Salt, pepper, and sugar

water

Blend the Vidalia onion dressing and mayonnaise. Add the chives. (Note: Chive flowers can have a strong onion/garlic flavor.  Taste before adding to the salad dressing.  You may want to limit the amount used.)  Taste the dressing, and add salt, pepper, and sugar as needed. 

To a saucepan, add the potatoes, salt and enough water to cover the potatoes.  Boil until just tender.  Drain and while still warm, pour into a large mixing bowl.  Add enough dressing to lightly coat the potatoes, and stir.  Add the vegetables and eggs.  Taste and adjust for seasonings.  Refrigerate, covered, until serving. 

Jane's quick and easy potato salad, deconstructed

4 large red potatoes, peeled (optional), diced and boiled until just tender

>Health alert:  If potatoes are prohibited on your diet, substitute cauliflower, parsnips, broccoli, or any other root vegetable.  For a crunchier salad, leave the replacement vegetables raw, or slightly blanched. 

½ c. chopped celery

½ c. chopped red onion

¼ c. chopped radishes

2-4 sliced boiled eggs, diced

>Health alert:  If eggs are a dietary concern, the amount used in the salad can be reduced, or the eggs may be eliminated. 

1 c. Ken's light Vidalia onion dressing

>Health alert:  Although this dressing is labeled "light," check the label carefully.  If it raises dietary concerns, make your own using the recipe below.

½ c. mayonnaise

>Fat alert:  Mayonnaise is high in fat.  A wide variety of low and reduced-fat varieties are available, and may be used as a substitute. 

2 TB. chive flowers, chopped

1 TB. chives, chopped

Salt, pepper, and sugar/sweetener

(Follow the instructions above.)

Jane's roasted Vidalia onion dressing

2 thickly sliced Vidalia onions, roasted, juice preserved

Up to 1 ½ c. vegetable or canola oil

1 clove garlic, roasted

1/3 c. sugar

1 tsp. Dijon mustard

1 tsp. salt

Add all ingredients to a blender and liquefy.  Pour into a storage container and refrigerate.  (Note:  depending on the amount of oil used, the oil may solidify.  It may be necessary to remove the dressing from the refrigerator and bring it to room temperature before using.) 

Shake vigorously before using.

Jane's roasted Vidalia onion dressing, deconstructed

2 thickly sliced Vidalia onions, roasted, juice preserved

Up to 1 ½ c. vegetable or canola oil 

>Fat alert:  Oil is fat.  In this recipe, it may be reduced, or eliminated. The oil may also be replaced with water or white wine. 

>Ingredient alert:  The oil in this recipe thins the dressing for easier application to the vegetables.  Elimination of a thinning ingredient will result in a chunkier, more sauce-like consistency.  In addition, the elimination of oil, and the addition of the water or white wine will change the flavor of the dressing.  Begin by adding a small amount at a time. 

1 clove garlic, roasted

1/3 c. sugar

>Health alert:  If sugar is a concern, the amount may be reduced or replaced with a sugar substitute. 

1 tsp. Dijon mustard

1 tsp. salt

(Follow the instructions above.)

Jane's oriental cabbage salad

½  head cabbage, finely chopped

1 medium red onion, thinly sliced

½  can water chestnuts, drained and sliced

¼ c. julienned red pepper

¼ c. julienned carrots

½ cup dry-roasted peanuts or thinly sliced almonds

1-2 TB. rice wine vinegar (to taste)

2-4 TB. canola or vegetable oil

1 TB. minced garlic

1-2 tsp. sesame oil (to taste)

Seasoning packet from Ramen noodles (chicken or beef)

1 tsp. sugar

In a bowl, whisk together the vinegar, oil, garlic, Ramen seasoning packet, and sugar.  Taste and adjust seasonings if needed.  Add the cabbage, onion, water chestnuts, carrots, and red pepper, and mix well.  Let sit at room temperature for one hour, tossing occasionally.  Just before serving, drain off any excess dressing and toss with the nuts.

  

Jane's oriental cabbage salad, deconstructed

½  head cabbage, finely chopped

1 medium red onion, thinly sliced

½  can water chestnuts, drained and finely chopped 

>Health alert:  Water chestnuts can be canned with a solution high in salt or sugar.  Check the label carefully.  If necessary, the chestnuts may be rinsed before using.

½  can water chestnuts, drained and finely chopped

¼ c. julienned red pepper

¼ c. julienned carrots

>Fat alert:  Nuts are high in fat.  They may be substituted with sesame seeds, or crushed Ramen or chow mien noodles. >Ingredient alert:  Dry roasted peanuts are also high in sugar and salt.  Plain peanuts may be used. 

>Ingredient alert:  If a peanut allergy is a concern, substitute crushed Ramen or chow mien noodles. 

1-2 TB. rice wine vinegar (to taste)

2-4 TB. canola or vegetable oil (to taste)

>Fat alert:  Oil is fat.  Although only a small amount is required in this recipe, it may be substituted with water, or eliminated. 

1 TB.  finely minced garlic

1-2 tsp. sesame oil (to taste)

>Fat alert:  Sesame oil is high in fat.  If necessary, it can be eliminated or replaced with a healthier oil, such as sunflower or pumpkin seed oil.  It may also be eliminated. >Health alert:  If you are allergic to nuts, chances are you will also have a reaction to sesame oil.  It may be replaced with another type of oil.  Check the labels carefully for nut additives.

Seasoning packet from Ramen noodles (chicken or beef) 

>Health alert:  Unfortunately, the key ingredient in a Ramen noodle seasoning packet is MSG.  If this is a concern, it may be replaced with a pinch of onion powder, ground ginger, garlic powder, black pepper, and salt.

1 tsp. sugar

>Health alert:  If sugar is a dietary concern, it may be replaced with a sugar substitute, or eliminated. 

(Follow the instructions above.)