With July 4th weekend just around the corner, a picnic in the park is a fun way to spend time with friends and family.  Though there are plenty of spots near Central Park, Bryant Park and Madison Square Park to grab some grub, why not pack your own healthy picnic basket and fill it up with nutritious yet tasty goodies?

CitySaheli asked health expert Anita Mirchandani for the healthy picnic treats she loves.  She provided us with the following traditional South Asian favorites, each with a modern and healthy twist!

Chicken Tikka Wrap
Take 1 medium sized whole-wheat wrap. Top each slice with chicken tikka pieces. To make chicken tikka, cut boneless, skinless chicken breast into cubes, marinate for a minimum of 4 hours in nonfat yogurt, red chili, a pinch of salt, curry powder, 1 teaspoon garlic and 1-2 teaspoons freshly grated ginger and bake for 24-30 minutes (until tender yet cooked). For the best results, marinate overnight.  Add shredded lettuce, chopped red onions, and a teaspoon of spicy brown mustard.

Sweet Potato Chaat
To make this delicious mix, you need to buy a packet of sev (thin, crispy pieces that you put on top of the main ingredients) as well as a sweet chutney also known as bhel chutney. Mix chickpeas, chopped sweet potato (boiled and cooked), chopped red onion, bhel chutney and nonfat yogurt. The yogurt should be mixed with a 1 tablespoon milk, 1 teaspoon sugar, 2 teaspoons chaat masala (you can purchase this as a packet) and a pinch of salt to make it a thinner consistency than yogurt.  Sprinkle the sev on top.

Moong Salad
Boil Moong dal (small, olive green colored). Once cooked, drain and mix with pinch of salt, chopped onion and 2 teaspoons of fresh lime juice.  Add chaat masala to taste.

Spinach Patties
In a saucepan, cook spinach, shredded carrots, grated onions, finely chopped potatoes, 2 tablespoons chaana dal (a type of legume you can find at Indian grocery stores), and chopped tomato in 2 tablespoons water.  Add a pinch of salt, 1 teaspoon each of freshly grated garlic and ginger, 1 teaspoon each of tumeric, curry powder and fresh cumin. Cook until all the ingredients are mushy and until the dal is soft as well. Turn the heat off and use a hand-mixer to combine the ingredients more finely. Add breadcrumbs to the mixture and then combine until the ingredients are dry. Make whatever size patties you desire and grill in a pan with a teaspoon of olive oil. Serve with ketchup or make a sandwich out of the patties!

Chutney Sandwich
Take 2 slices of whole wheat bread, spread 1-2 tablespoons mint chutney on each slice, add a slice of provolone or swiss cheese, sliced cucumber and sliced tomato with a sprinkle of garlic salt and black pepper.

2 Comments For This Post

• Complement any sandwich with a simple fruit salad of apples, grapes, pomegranate, and of course watermelon. Slice up thinly, squeeze half a lemon, and add 1 teaspoon of MDH Garam Masala (found at local Indian Grocery). Shake well. Chill for 2-3 hours so juices mix. Pack in basket and enjoy later. These fruits stay cool even in warm outside weather.

  BY Tarbooj on July 2nd, 2010 at 10:21 am

• Thank you, very useful. I wasnt actually a big fan of Spinach for many years ( lie, I hated the stuff), but after shacking up with a vegan I kind of had to put up with it, and have gradually come to absolutely love the stuff. Spinach curry is undoubtedly my absolute favouritest! I recently found an entire spinach recipes website which is my new favourite site now, you should take a look!

  BY Doug Seifert on December 2nd, 2010 at 6:47 am

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