Foodie Tuesday! Picnic Fair

Yesterday, we wrote about how to keep your picnic safe. Today, we’re sharing three recipes from our “Easy Snacks” brochure for dishes that make great picnic fair. They’re not only full of folate. Since they contain no meat or mayonnaise, they’ll last longer in the hot sun. Pack them along with some green ice tea or some red wine and a container of pre-washed strawberries for desert and you’re good to go!

Whole Wheat Tortilla Veggie Wrap

Veggie Tortilla Wraps
Makes 8 servings
120 mcg Folate (30% RDA) per serving
Prep time: 30 minutes


  • 8 (7-inch) whole wheat tortillas
  • 16 tablespoons (1 cup) low-fat cream cheese
  • 2 cups chopped tomato
  • 1 cup chopped bell pepper (red, green, orange, yellow, or a mixture)
  • 1 cup chopped cucumber
  • 1/2 cup diced canned green chilies
  • 1/2 cup sliced ripe olives
  • 4 cups fresh chopped spinach


  1. Spread each tortilla with 2 tablespoons of cream cheese.
  2. Combine chopped tomatoes, bell pepper, cucumber, green chiles, olives and spinach in a bowl.
  3. Top each tortilla with equal amounts of this mix.
  4. Roll up each tortilla tightly to enclose filling and serve.

Whole Wheat Pita Pockets with Black Beans and Corn

Black Bean and Corn Pitas
Makes 8 servings
157 mcg Folate (39% RDA) per serving
Prep time: 15 minutes


  • 2 (15-ounce) cans low-sodium black beans
  • 2 cups frozen corn, thawed
  • 2 cups fresh or no salt added canned tomatoes
  • 2 avocados, chopped
  • 2 cloves garlic, finely chopped
  • 2 teaspoons chopped fresh parsley
  • 1⁄4 Tsp. Cayenne Pepper or more to taste
  • 4 teaspoons lemon juice
  • 1 teaspoon chili powder
  • 4 medium whole wheat pita pockets
  • 2 cups shredded part-skim mozzarella cheese (optional)


  1. Drain and rinse beans.
  2. In a medium bowl combine beans, corn, tomatoes, avocado, and garlic.
  3. Add parsley, cayenne pepper, lemon juice, and chili powder.
  4. Cut pita bread in half to form 8 pockets, and spoon equal amounts of filling into each half.
  5. Top with cheese and serve.

tropical fruit nut and oat snack mix

Tropical Fruit and Nut Snack Mix
10 servings (3/8 cup per serving)
24 mcg Folate (6% RDA)
Prep time: 5 minutes Cook time: 20 minutes


  • 1 tablespoon butter
  • ¼ cup honey
  • 1 teaspoon almond or coconut extract
  • 1 teaspoon ground cinnamon
  • 2 cups old fashioned oats
  • Nonstick cooking spray
  • ½ cup sliced almonds
  • ¾ cup dried tropical fruit bits
  • ½ cup banana chips
  • ¼ cup raisins


  1. Preheat oven to 350°F.
  2. Melt butter in a medium saucepan. Add honey, almond or coconut extract, and cinnamon; mix well.
  3. Stir in oats and transfer to a baking sheet coated with nonstick cooking spray. Spread into a 1-inch thick layer.
  4. Bake for 10 minutes, stirring once. Stir in almonds and bake for 5 to 10 minutes more.
  5. Remove from oven and toss with dried fruit.
  6. Let cool completely and serve.


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