HEALTHY Armstrong Picnic Menu 2016

Summer time is here, which means rising temperatures, schools are out of session, and all your kids want to do is sit inside and play. When you are tired of hearing “I’m bored” this summer, try taking your little one out of the house and away from the electronic screens for a healthy picnic at a local Armstrong County park. There are numerous family friendly parks such as the Kittanning Riverfront Park, the Ford City Park located downtown, the Templeton Community Park, and the Crooked Creek Lake recreation area. It’s hard to have a picnic without food. So we made your job a little easier by coming up with some healthy picnic foods to help keep your kids on track for a healthy summer.

The Lineup

Almond Butter and Banana Sandwich (One Serving)

Ingredients per serving:

–          2 slices whole wheat bread

–          1 banana

–          3 tablespoons almond butter


–          Almonds are the most nutritionally dense nut as they are loaded with potassium, calcium, vitamin E, magnesium, phosphorous, and iron

–          Almonds can help lower blood pressure because they are high in potassium

–          Bananas are heart healthy because of vitamin B6 and full of other vitamins and potassium

Visit the webpage to see complete instructions on preparing the sandwich at

Crustless Mini Veggie Quiches (Yields 12)


  • 6 saltine crackers, finely crushed
  • 2 tablespoons grated Parmesan cheese
  • 2 cups frozen broccoli florets
  • 1/2 cup frozen whole kernel corn
  • 3/4 cup shredded reduced fat Cheddar cheese
  • 1 carton (16 oz each) Egg Beaters Original
  • PAM No-Stick Cooking Spray


–          Broccoli is loaded with as much vitamin C as an orange

–          Broccoli is also packed with vitamin K, B vitamins, folate, magnesium, fiber, and potassium

–          Corn also has high concentrations of vitamins A, B, E and many minerals and it is high fiber

Visit the webpage to see complete instructions on preparing the quiche at

Light and Fresh Potato Salad (12 Servings, ¾ cup= 1 serving)

Dressing Ingredients:

–          1/4 cup seasoned rice vinegar

–          2 tablespoons canola oil

–          1/4 teaspoon salt

–          1/8 teaspoon freshly ground black pepper

Salad Ingredients:

–          5 cups cubed red potato (about 2 pounds)

–          1/2 teaspoon salt

–          1 cup chopped peeled cucumber

–          3/4 cup sliced grape or cherry tomatoes

–          3/4 cup chopped green bell pepper

–          1/2 cup chopped orange bell pepper

–          1/4 cup chopped green onions

–          1 (2 1/4-ounce) can sliced ripe olives, drained


–          When properly prepared with skins intact, potatoes are great for consumption as they are a very good source of vitamin B6 and a good source of potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber, and pantothenic acid

–          There are several other beneficial vegetables included in the salad such as cherry tomatoes that are high in lycopene, vitamins, and antioxidants

–          Cucumbers have many phytonutrients such as cucurbitacins, lignans, and flavonoids. These phytonutrients provide us valuable antioxidant, anti-inflammatory, and anti-cancer benefits

Visit the webpage to see complete instructions on preparing the salad at

Healthy Carrot Muffins (Yields 12 Muffins)


  • 1¾ cups white whole whear flour or regular whole wheat flour
  • 1½ teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • ½ teaspoon ground ginger
  • ¼ teaspoon ground nutmeg
  • 2 cups peeled and grated carrots* (that’s potentially a lot of carrots—about 3 large or up to 6 small/medium)
  • ½ cup roughly chopped walnuts
  • ½ cup raisins, tossed in 1 teaspoon flour
  • ⅓ cup melted coconut oil or extra-virgin olive oil
  • ½ cup maple syrup
  • 2 eggs, preferably at room temperature
  • 1 cup plain Greek yogurt
  • 1 teaspoon vanilla extract


–          Walnuts contain the amino acid l-arginine, which offers multiple heart benefits. Walnuts also have rare and powerful antioxidants in them such as quinone juglone, the tannin tellimagrandin, and the flavonol morin

–          Greek yogurt is a great source of protein and probiotics for your digestive system

–          Carrots are a great source of beta carotene which acts as an antioxidant with certain cancers and is high in vitamin A to boost eyesight

Visit the webpage to see complete instructions on preparing the muffins at

Watermelon and Mint Infused Water (Yields 2 Quarts)


–          4 cups of ½ inch cubed watermelon

–          6 sprigs mint (lightly crushed)

–          2 quarts of water


–          Watermelon is considered a nutrient dense food, a food that provides a high amount of vitamins, minerals, and antioxidants for a low amount of calories

–          To go along with consuming water, watermelon is made up of 92% water and is full of important electrolytes

–          Mint promotes digestion and also soothes stomachs in cases of indigestion or inflammation

Visit the webpage to see complete instructions on preparing the water at

Comments are closed.