Safe and satisfying summer celebrations: eat healthfully as you enjoy the great outdoors

Ready for summer? If you're like most people, you're eager to do a little traveling, sightseeing, hiking, and maybe even some camping in your favorite wilderness. Add pleasure to your plans by reserving some special mealtimes. Treasured memories come naturally around the barbecue, the picnic fire pit, or the carefully spread blanket complete with candles and crystal.

Remember how black the marshmallows for "S'mores" were at Girl Scout camp? Or who can forget the warm, happy family times whenever Aunt Genevieve served her famous potato salad at the reunion picnic? Summer, adventure, and food. They go together perfectly!

Time and Temperature

Keep the fun in stummer by remembering and implementing some extra precautions whenever you prepare, store, and serve food. Time and temperature rules also apply at the park, the beach, or on that amazing mountain top.

Throughout the hot summer months, keep food at its correct temperature. Cold foods need to stay below 40 degrees Fahrenheit, while hot foods must be above 140 degrees Fahrenheit. Between those two temperature settings bacteria flourish, and any food held there for two hours or more should be unceremoniously tossed out. The risk for foodborne illness becomes too high to serve that dish again later.

According to the Centers for Disease Control and Prevention, an estimated 78 million cases of food poisoning result in 325,000 hospitalizations and 5,000 deaths annually. Keeping hot food hot and cold food cold is a simple key in food safety.

When transporting perishable food items, transfer them directly from the refrigerator or freezer into a portable ice chest. Use a block of ice or frozen packet to keep the food cold. Fill the chest completely and transport or store the container in a shaded area to better maintain low temperatures.

Remember Your Hands

Time and temperature are not the only concerns to monitor in order to keep food safe. Hand-washing is one of the most effective means for preventing the spread of bacteria, viruses, fungi, parasites, etc., which may result in colds, flu, and other infectious diseases. Follow the advice of many professional groups, including the American Medical Association, and wash hands thoroughly prior to participating in food preparation. Soap and water are important even when camping.

When in the great outdoors, choose your water source carefully. You should always wonder what's upstream from that beautiful crystal-clear babbling brook or river. Bottled water, or water purifying tablets purchased from camping supply stores, could be the ticket to ensure that your camping memories won't include a ride in an ambulance. It's crucial to consume plenty of water, so be certain it's free of disease-bearing pathogens. Approxi-mately eight cups will serve to maintain a good level of hydration. Drink more as temperatures and activities increase.

Menu Planning

After making sure your food and water are safe, plan the food list for each day. Create simple, nutritious meals that provide the calories needed for your adventures. Besides present energy needs, keep in mind the long-term value of the foods you select. Include a variety of fruits, vegetables, and whole grains--foods with abundant antioxidants and fiber.

Summer is the time to be out in the fresh air enjoying wonderful meals made from nutritious, health-building foods. Exactly why food is so tasty when you're surrounded by good company, a magnificent beach, a restful park, or inspiring mountains is unknown. But whatever the reason, food can help make memories last a lifetime.

Here are some easy, refreshing, and yummy recipes to add to your summer fun.

SWEET AND SASSY
FRUIT CUPS

1 cup canned peach slices
1 cup non-fat vanilla yogurt
  (peach soy yogurt) **
1 cup raisin-bran-type cereal

Layer 1/2 cup peach slices in a 16-oz.
plastic cup. Top with layers of 1/2 cup each
of yogurt and cereal. Serve immediately.
Serves: 2. Per serving: calories: 236; protein:
8 grams; carbohydrate: 54 grams; fat:
0.4 grams; cholesterol: 0 milligrams; fiber:
4 grams.

TRAILHEAD
BURGERS

  1 cup Vibrant Life Vegeburger
  2 eggs
  2 T. soy sauce
1/2. t. onion powder
  4 whole-wheat burger buns
  4 T. fat-free mayonnaise
  4 slices low-fat mozzarella cheese
  4 lettuce leaves
  1 avocado, peeled and sliced
  1 tomato, sliced

In a medium bowl, combine vegeburger,
eggs, soy sauce, and seasoning.
Form mixture into 4 patties.
Grill patties in oiled frying pan for 3-5
minutes, until golden brown.
Prepare burger buns with mayonnaise,
cheese, lettuce, avocado, and
tomato slices. Place patty on top;
close bun. Serve while patty is hot.
Yield: 4 burgers. Per serving: calories:
392; protein: 30 grams; carbohydrate:
26 grams; fat: 19 grams; cholesterol:
121 milligrams; fiber: 10 grams.

COUNTRY-STYLE
ROASTED CORN

1 cob of corn per person
1 t. margarine per person
  (soy spread) **
  salt to taste

Wrap corn (while still in husk) in
aluminum foil. Roast 15-20 minutes
or until tender on the coals of a
campfire. Carefully remove husk.
Add margarine and salt to flavor.
Serves 1. Per serving: calories: 187;
protein: 4 grams; carbohydrate: 22
grams; fat: 10 grams; cholesterol: 0
milligrams; fiber: 3 grams.

SWITCHBACK
SKEWERS

  1 package tofu, extra firm
  3 T. soy sauce
  1 T. sesame oil
  1 garlic clove, minced
  1 small onion, minced
  1 T. cornstarch
1/2 cup water
1/4 cup pineapple chunks
  8 cherry tomatoes
  1 onion
  4 mushrooms
  1 green bell pepper
  1 red bell pepper

Combine Sandwich tofu between
two frying pans and weigh down. Let
stand 15 minutes to press out excess
moisture. In a medium pot, combine
soy sauce, sesame oil, garlic, onion,
cornstarch, and water for marinade;
boil 1 minute or until clear. Cut vegetables
and tofu into one-inch chunks.
Soak bell pepper, mushrooms, onions,
and tofu in marinade for 30 minutes.
On a skewer, thread pineapple chunks,
tomatoes, onion, mushrooms, bell
peppers, and tofu. Grill on an open
campfire for 5-10 minutes; rotate
often. Serves: 4. Per serving: calories:
169; protein: 5 grams; carbohydrate:
30 grams; fat: 4 grams; cholesterol: 0
milligrams; fiber: 3 grams.

TREELINE
TRAIL MIX **

1/4 cup peanuts
1/4 cup cashews
1/4 cup almonds
1/4 cup golden raisins

In a small bowl, put peanuts,
cashews, almonds, and raisins; mix.
Place in small plastic bags, ready to
take on your next hike. Yield: 1 cup.
Per 1/4-cup serving: calories: 183;
protein: 6 grams; carbohydrate: 15
grams; fat: 13 grams; cholesterol: 0
milligrams; fiber: 2 grams.

SUNRISE
BURRITO

  2 eggs or egg
    beaters
  1 T. oil
  2 flour tortillas
  1 boiled potato,
    peeled and diced
1/2 avocado, sliced
    and peeled
1/2 cup diced tomato

Scramble eggs in
a lightly oiled pan.
Warm the tortillas in a
skillet. Add half the
amount of egg, potato,
avocado, and tomato
to the center of each
tortilla. Fold sides and
roll. Serves: 2. Per
serving: calories: 370;
protein: 12 grams; carbohydrate:
40 grams;
fat: 19 grams; cholesterol:
211 milligrams;
fiber: 5 grams.

SPUD'ELICIOUS

  2 potatoes
  4 t. margarine
1/2 cup canned vegetarian chili
1/2 cup low-fat cottage cheese

Poke a few holes in scrubbed
potatoes. Rub with margarine, and
wrap in aluminum foil. Place in coals
of campfire; bake approximately one
hour. When done, fork will be easily
inserted into potato. Mix chili and
cottage cheese. Slit potato; add chili
mixture. Serves 2. Per serving: calories:
402; protein: 16 grams; carbohydrate:
58 grams; fat: 12 grams;
cholesterol: 2.5 milligrams; fiber: 7
grams.

KAREN'S
GRANOLA

  3 cups oats
1/4 cup white flour (whole-spelt flour)
1/4 cup whole-wheat flour
1/2 cup brown sugar
  1 cup coconut
1/4 cup walnuts
1/4 cup pecans
1/4 cup almonds
1/4 t. salt
1/4 cup vegetable oil
1/4 cup water
  1 t. vanilla

In a large bowl, combine oats,
flours, sugar, coconut, nuts, and salt.
In a separate bowl, whip oil, water,
and vanilla. Add mixture to dry
ingredients. Place in a shallow baking
pan. Bake at 250[degrees] F. for 1 to 3
hours (until desired crunchiness).
Stir granola every 30 minutes. Cool;
place in sealed plastic bags. Prepare
prior to camping trip; transport
amount needed for menu. Serves 8.
Per serving: calories: 387; protein: 8
grams; carbohydrate: 47 grams; fat:
20 grams; cholesterol: 0 milligrams;
fiber: 5 grams.

LENTIL STEW **

1/2 cup dry lentils
  1 diced carrot
  1 diced potato
  1 small onion, minced
  1 stalk celery, finely sliced
  1 garlic clove, minced
    salt, to taste

Rinse lentils. Combine all ingredients
in a large pot; cover with water.
Bring to a boil; cover and reduce
heat. Simmer for 45 minutes or until
tender. Season to taste. Serves 4. Per
serving: calories: 214; protein: 15
grams; carbohydrate: 39 grams; fat:
0.6 grams; cholesterol: 0 milligrams;
fiber: 16 grams.

CREAMY OATS **

2 1/2 cups water
  1/2 t. salt
    2 cups quick oats
    4 dates, chopped
  1/2 cup walnuts

In a medium pan, bring water and
salt to a boil. Stir in oats; reduce
heat and boil 2 minutes. Add dates
and nuts. Cover; remove from heat
and let steam for 2-3 minutes. Serve
hot. Serves 4. Per serving: calories:
274; protein: 10 grams; carbohydrate:
35 grams; fat: 11 grams; cholesterol:
0 milligrams; fiber: 6 grams.

FRUIT SALAD **

1 cup kiwi, sliced
1 cup blueberries
1 cup mandarin oranges
1 cup strawberries, sliced

Wash uncut fruit in warm water.
Peel and slice kiwi. Combine kiwi,
blueberries, oranges, and strawberries.
Serve with pita pockets or tasty
burgers for a picnic lunch. Serves 4.
Per serving: calories: 81; protein: 1
gram; carbohydrate: 18 grams; fat:
0.3 grams; cholesterol: 0 milligrams;
fiber: 3 grams.

PITA POCKETS **

2 whole-wheat 6" pita bread
8 T. hummus
1 cup tomato, diced
1 cup cucumber, diced
1 cup alfalfa sprouts

Cut pita bread in half to form two
pockets. Spread each pocket with
hummus. Stuff each pocket with
tomato, cucumber, and sprouts.
Serves 4. Per serving: calories: 153;
protein: 6 grams; carbohydrate: 27
grams; fat: 4 grams; cholesterol: 0
milligrams; fiber: 5 grams.

** This handy little icon indicates recipes that are TOTALLY VEGETARIAN (no eggs/dairy products). It also points out simple substitutions you can make to transform other recipes into TOTALLY VEGETARIAN dishes. Enjoy!

Georgia E. Hodgkin, Ed.D., R.D., F.A.D.A., serves on the faculty of the Department of Nutrition and Dietetics, School of Allied Health Professions, Loma Linda University, Loma Linda, California. Melinda Liou, one of Georgia's students, completed the Coordinated Program in Dietetics to become a Registered Dietitian.

COPYRIGHT 2005 Review and Herald Publishing Association
COPYRIGHT 2005 Gale Group