Welcome to your indoor picnic book! Snowy sidewalks? No problem! Bring the picnic inside. Five fun indoor picnics for kids and the young at heart — complete with easy activities and Heart & Stroke–approved dishes. From living-room gardens to blanket-fort camping, these ideas serve up joy, connection and healthy bites. Grab a basket and start making memories!
Inside • Creative indoor picnic adventures for every age and space • Easy ways to make lasting memories with family and friends • Heart-healthy bites and playful activities for happy gatherings
Table of contents Botanical garden picnic. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 • Bowtie pasta with chicken, veggie and tomato sauce . . . . . . . . 2 • Carrot cookies. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Movie night picnic. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 • Turkey and apple meatballs. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 • Fudgy soft cookies. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 Teddy bear picnic. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 • Crunchy turkey fingers with oven fries. . . . . . . . . . . . . . . . . . . . . . . . . . 8 • Frozen yogurt fun . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Indoor camping picnic. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 • Easy beef stew. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 • Scary O’s. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 Arts and crafts picnic. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 • Chicken burritos . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 • Fruit and yogurt granola parfaits. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
Botanical garden picnic Bring the outdoors in with a meadow of pillows, leafy décor and a rainbow of fruit. Kids can “plant” paper flowers or draw tiny gardens while you serve up our veggie-bright and heart-healthy bowtie pasta with chicken, veggie and tomato sauce. This dish is packed with fresh flavours and perfect for active little ones. Complete the garden theme with carrot cookies — a lightly sweetened treat that adds a wholesome crunch to your picnic spread.
Theme: Nature-inspired with lots of greenery, floral prints, and soft lighting Decor: Potted plants, faux grass rugs, flower garlands Food: Fresh fruit, herbal teas, bowtie pasta with chicken veggie and tomato sauce, carrot cookies (recipes on next page) Extras: Nature sounds playlist, stickers or pictures to create a pretend garden
1
Bowtie pasta with chicken, veggies and tomato sauce 4 servings
30 min
Ingredients - 4 cups (1 L) whole wheat bowtie pasta - 1 tsp (5 mL) olive oil - 2 raw chicken breasts, diced
- 2 cups (500 mL) frozen mixed vegetables - 2 cups (500 mL) pasta sauce - 1 cup (250 mL) part skim mozzarella cheese, grated
Directions 1. Cook pasta according to the directions on the package. 2. Meanwhile, heat oil over medium heat. Add diced chicken and cook until no longer pink inside. About 5 minutes. 3. Add vegetables and cook 1 minute, until heated. 4. Add sauce and simmer 10 minutes. 5. Toss pasta with sauce and divide into bowls. Top with cheese and serve.
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Nutrition info per serving (2 cups/500ml) Calories 448; Protein 35 g; Sodium 651 mg; Potassium 885 mg; Total fat 11 g; Saturated fat 5 g; Cholesterol 62 mg; Carbohydrates 53 g; Fibre 6 g; Sugars 0 g; Added sugars 0 g
Carrot cookies 36 servings
27 min
Ingredients - 1 1/2 cups (375 mL) all purpose flour with added bran - 1 tsp (5 mL) baking powder - 1/2 tsp (2 mL) ground cinnamon - 1/4 tsp (1 mL) each ground ginger and nutmeg - 1 1/2 cups (375 mL) shredded carrots (2 carrots)
- 1/2 cup (125 mL) 0% plain Greek yogurt - 1/3 cup (75 mL) packed brown sugar - 1/4 cup (50 mL) water - 3 tbsp (45 mL) canola oil - 2 tbsp (25 mL) ground flaxmeal - 1 tsp (5 mL) vanilla - 1/4 cup (50 mL) unsalted and roasted sunflower seeds
Directions 1. In a large bowl, whisk together flour, baking powder, cinnamon, ginger and nutmeg. 2. In another bowl, whisk together yogurt, sugar, water, oil, flax and vanilla. Pour over flour mixture and stir to combine. Stir in carrots and seeds. 3. Scoop dough in tablespoons onto parchment paper lined baking sheet. Bake in 400° F (204° C) oven for about 12 minutes or until bottom is golden and centre is still soft. Repeat with remaining dough.
Nutrition info per serving (2 cookies) Calories 97; Protein 2 g; Sodium 27 mg; Potassium 92 mg; Total fat 4 g; Saturated fat 0 g; Cholesterol 0 mg; Carbohydrates 14 g; Fibre 2 g; Sugars 5 g; Added sugars 4 g
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Movie night picnic Dim the lights, roll the trailers and cuddle up in a nest of blankets. Tonight’s feature? Turkey and apple meatballs! They’re bite-sized, mildly sweet and easy to skewer or tuck into mini buns, making them the ultimate movie meal for all ages. Add fudgy soft cookies — a chocolatey treat that pairs perfectly with your cozy movie night.
Theme: Cozy cinema under the stars (but indoors) Decor: Blankets, pillows, fairy lights, projector or big screen Food: Popcorn, turkey and apple meatballs, and fudgy soft cookies (recipes on next page) Extras: Movie trivia games, themed dress code (e.g., retro Hollywood)
4
Turkey and apple meatballs 5 servings
30 min
Ingredients - 1 cup (250 mL) grated, peeled apple (about 1 apple) - 1 lb (500 g) extra lean ground turkey - 1 cup (250 mL) panko (Japanese breadcrumbs) or regular dry breadcrumbs
- 2 eggs - 1 tsp (5 mL) onion powder - ½ tsp (2 mL) black pepper
Directions 1. Preheat the oven to 400º F (200º C) cover a cookie sheet with parchment paper. 2. In a large bowl combine all the ingredients and mix very well with a spoon. Using an ice cream scoop, form the mixture into balls, smaller than a golf ball. Make 15 meatballs. 3. Place the meatballs on the cookie sheet and cook for 15 minutes. Use separate equipment and utensils when handling raw food and cooked food. 4. Flip them over and cook for an additional 10 minutes until the meatballs reach an internal temperature of 165°F (74°C) when checked with a digital food thermometer. Serve immediately. 5. Put leftovers away in the fridge within 2 hours, or sooner if they are in a warm location.
Nutrition info per serving (1 of 5) Calories 225; Protein 20 g; Sodium 111 mg; Potassium 235 mg; Total fat 10 g; Saturated fat 3 g; Cholesterol 134 mg; Carbohydrates 13 g; Fibre 1 g; Sugars 0 g; Added sugars 0 g
5
Fudgy soft cookies 24 servings
27 min
Ingredients - 1 cup (250 mL) pitted Medjool dates (about 12) or prunes, chopped - 1/3 cup (75 mL) low fat milk - 1/4 cup (50 mL) soft non-hydrogenated margarine - 3/4 cup (175 mL) whole-wheat flour
- 1/3 cup (75 mL) unsweetened cocoa powder - 1/2 tsp (2 mL) each baking soda and baking powder - 1/4 cup (60 mL) granulated sugar - 1 egg - 1 tsp (5 mL) vanilla extract
Directions 1. In large microwaveable bowl combine dates, milk and margarine. Cover and microwave on High for 1 minute or until steaming. Using a fork or potato masher, mash the date mixture. Let cool slightly. 2. In another bowl, combine flour, cocoa powder and baking soda and powder; set aside. 3. Using an electric mixer, beat sugar into date mixture. Beat in egg and vanilla until combined. Gradually add flour mixture and beat until combined. 4. Using a tablespoon (15 mL) or mini ice cream scoop drop batter on parchment paper lined baking sheet about 5 cm (2 inches) apart. Bake in centre of 190°C (375°F) oven for 10 to 12 minutes or until just firm to the touch. Let cool on pan on cooling rack. Repeat with remaining batter.
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Nutrition info per serving (1 cookie) Calories 74; Protein 1 g; Sodium 45 mg; Potassium 123 mg; Total fat 2 g; Saturated fat 0 g; Cholesterol 8 mg; Carbohydrates 14 g; Fibre 2 g; Sugars 2 g; Added sugars 2 g
Teddy bear picnic Invite your cuddly crew for games, stories and giggles. Crunchy turkey fingers with oven fries are fun finger foods for little paws — a lighter baked twist on a kids’ classic that’s sure to delight your youngest guests. End on a sweet note with frozen yogurt fun — a cool and creamy dessert that’s as simple as it is delicious.
Theme: Whimsical and playful Decor: Plush toys, gingham tablecloths, picnic baskets Food: Crunchy turkey fingers with oven fries, frozen yogurt fun (recipes on next page) Extras: Storytime corner, teddy bear dress-up station
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Crunchy turkey fingers with oven fries 4 servings
45 min
Ingredients - 1 sweet potato, peeled and cut into strips - 2 parsnips, peeled and cut into strips - 1 boneless skinless turkey breast, about 600 g/ 1 ¼ lb - 15 mL (1 tbsp) Dijon or yellow mustard
- 500 mL (2 cups) bran flakes - 30 mL (2 tbsp) grated Parmesan cheese - 5 mL (1 tsp) Italian herb seasoning or dried oregano leaves - 10 mL (2 tsp) canola oil - 2 mL (½ tsp) chili powder
Directions 1. Cut raw turkey breast into finger size strips and place in a bowl. Add mustard and oil. Using clean hands, coat turkey fingers evenly. 2. Wash your hands with soap and warm water for at least 20 seconds before proceeding with the recipe. Place bran flakes into a large resealable bag and crush to look like breadcrumbs. Add cheese and seasoning. Using serving utensils, add turkey fingers to a bag, one at a time, and shake to coat. Place coated turkey onto a parchment paper lined baking sheet. Repeat with all the turkey fingers; set aside. 3. Oven fries: In a large bowl, combine sweet potato and parsnip strips. Add oil and chili powder and toss to coat evenly. On a second parchment paper lined baking sheet, spread fries in a single layer onto the sheet. 4. Place fries in the bottom third of a preheated 425°F (220°C) oven for 15 minutes. Move the fries to the top third of the oven and place turkey fingers on the bottom third of the oven for 15 minutes until the turkey reaches an internal temperature of 165°F (74°C) when checked with a digital food thermometer. 5. Serve turkey fingers alongside oven fries. Put away any leftovers into the fridge within 2 hours or sooner if they are in a warm location.
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Nutrition info per serving (1 of 6) Calories 227; Protein 25 g; Sodium 196 mg; Potassium 556 mg; Total fat 5 g; Saturated fat 1 g; Cholesterol 53 mg; Carbohydrates 22 g; Fibre 4 g; Sugars 5 g; Added sugars 0 g
Frozen yogurt fun 8 servings
18 min
Ingredients - 500 g (1 tub) 0% plain Greek yogurt - 1 ripe banana, cut in chunks - 1/2 cup (125 mL) frozen blueberries or strawberries - 2 tbsp (25 mL) ground flax seed
- 3/4 cup (175 mL) orange juice - 1 tbsp (15 mL) maple syrup or liquid honey (optional) - 1 tsp (5 mL) vanilla
Directions 1. In blender, combine yogurt, banana, blueberries and flax seed. Pulse to mix together. Add orange juice, maple syrup, if using and vanilla; puree until smooth. 2. Pour mixture among eight small (5 oz) disposable cups and cover with plastic wrap. Push craft stick in centre and place in freezer for at least overnight or up to 3 weeks. 3. Tropical variation: Substitute frozen mango and pineapple chunks for the banana and blueberries. You will need about 375 mL (1 1/2 cups) fruit in total.
Nutrition info per serving (1 of 8) Calories 72; Protein 6 g; Sodium 24 mg; Potassium 117 mg; Total fat 1 g; Saturated fat 0 g; Cholesterol 0 mg; Carbohydrates 13 g; Fibre 1 g; Sugars 1 g; Added sugars 0 g
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Indoor camping picnic Build a blanket fort, tell flashlight tales and gather around your “campfire” with bowls of easy beef stew. This hearty, veggie-packed one-pot meal brings the taste of adventure indoors, perfect for sharing after campfire songs. Finish with Scary O's, our spooky twist on a healthy apple dessert as a tasty treat.
Theme: Campfire vibes without the bugs Decor: Tents, lanterns, faux campfire Food: Easy beef stew and Scary O’s (recipes on next page) Extras: Campfire songs, flashlight storytelling
10
Easy beef stew 5 servings
1 hr 50 min
Ingredients - 1 tsp (5 mL) olive oil - 1 lb (500 g) diced beef (inside or outside round) - 2 cups (500 mL) sliced onion - 1 clove garlic - ½ tsp (2 mL) dried thyme - ½ tsp (2 mL) black pepper - 1 cup (250 mL) whole button mushrooms - 1 cup (250 mL) 25% sodium-reduced broth (beef, chicken or vegetable)
- 2 cups (500 mL) turnip, peeled and diced - 1 cup (250 mL) carrot, peeled and diced - 1 cup (250 mL) sweet potato, peeled and diced - 2 cups (500 mL Yukon gold potatoes, peeled and diced - 1 cup (250 mL) cold water - 1 ½ tbsp (22 mL) cornstarch
Directions 1. Preheat oven to 350º F (180º C). In a large oven proof pot, heat oil over medium heat. 2. Add meat and brown for about 10 minutes. Add onion, garlic, thyme, black pepper and mushrooms and cook until the onions are soft, about 10 minutes. 3. Add soup stock, turnip and carrots and bring to a boil. Cover and place in the oven for 30 minutes. 4. In a small bowl mix cold water and cornstarch. Remove stew from the oven and stir in cornstarch mixture, sweet potatoes and potatoes. Cover and return to the oven for 30 minutes. 5. Remove the lid and cook for an additional 15 minutes. Serve.
Nutrition info per serving (1 cup / 250 ml) Calories 245; Protein 22 g; Sodium 182 mg; Potassium 833 mg; Total fat 4 g; Saturated fat 1 g; Cholesterol 39 mg; Carbohydrates 31 g; Fibre 4 g; Sugars 0 g; Added sugars 0 g
11
Scary O's 4 servings
5 min
Ingredients - 2 large apples (Granny Smiths work best) - 8 tbsp (100 mL) peach flavoured light cream cheese (or your favourite flavour)
Directions 1. Cut each apple into 4 slices horizontally. Discard the top and bottom pieces. Use a paring knife or melon baller to remove the core in each piece. 2. Spread each apple slice with 1 tbsp (15 mL) of cream cheese. 3. Let your kids decorate each slice with the toppings. Suggested toppings; dried cranberries, diced dried apricot, dried blueberries or currants, sunflower seeds, rainbow coconut
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Nutrition info per serving (2 apple rings) Calories 115; Protein 3 g; Sodium 203 mg; Potassium 139 mg; Total fat 6 g; Saturated fat 3 g; Cholesterol 18 mg; Carbohydrates 14 g; Fibre 2 g; Sugars 0 g; Added sugars 0 g
Arts and crafts picnic Turn the table into a mini studio and let the creativity fly! Chicken burritos are hands-on, colourful and protein-rich — kids can fill, roll and decorate their own burritos. For a sweet and refreshing finale, serve fruit and yogurt granola parfaits — layered goodness that looks as artistic as it tastes.
Theme: Creative and hands-on Decor: Craft tables, colorful art supplies, art-themed decor Food: Chicken burritos, fruit and yogurt granola parfaits (recipes on next page) Extras: DIY stations (painting, jewelry-making), gallery wall
13
Chicken burritos 4 servings
45 min
Ingredients - 1 tsp (5 mL) olive oil - ½ lb (250 g) boneless, skinless chicken breast, diced small - ½ tsp (2 mL) chili powder - ½ tsp (2 mL) garlic powder - ½ tsp (2 mL) onion powder - ½ tsp (2 mL) cumin - ¼ tsp (1 mL) paprika - ½ tsp (2 mL) pepper
- 1 cup (250 mL) tomatoes, diced - ½ cup (125 mL) frozen corn niblets - 2 tbsp (25 mL) water - 1 cup (250 mL) cooked brown rice - 6 tbsp (90 mL) low-fat sour cream - 1 cup (250 mL) shredded low-fat cheddar cheese - 6 small (6 inch/15 cm) whole grain tortillas
Directions 1. In a large pot, heat oil over medium heat. Add chicken and cook until no longer pink. About 10 minutes. 2. Add spices, tomatoes, corn and water and cook for 5 minutes. 3. Add rice and cook for 5 minutes, stirring frequently. 4. Add ½ cup (125 mL) of mixture to the middle of a tortilla. Top with 1 tbsp (15 mL) of sour cream and about 2 tbsp (25 mL) of cheese. Roll up and serve.
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Nutrition info per serving (1 of 4) Calories 281; Protein 18 g; Sodium 326 mg; Potassium 340 mg; Total fat 9 g; Saturated fat 4 g; Cholesterol 39 mg; Carbohydrates 30 g; Fibre 3 g; Sugars 0 g; Added sugars 0 g
Fruit and yogurt granola parfaits 10 servings
35 min
Ingredients - 1 cup (250 mL) steel cut oats - 1 cup (250 mL) large flake oats - 2/3 cup (150 mL) slivered almonds - 1/3 cup (75 mL) wheat germ - 1/4 cup (50 mL) flaxseed meal - 3 tbsp (45 mL) pure maple syrup
- 1 tbsp (15 mL) vanilla - 2 tbsp (25 mL) canola oil - 4 cups (1L) 0% fat plain or Greek yogurt - 3 cups (750 mL) fresh berries, such as raspberries, blueberries or blackberries
Directions 1. On a large baking sheet, spread steel cut, large flake oats, almonds, wheat germ and flaxseed meal in single layer. Bake in preheated 350°F (180°C) oven, stirring a couple of times, for about 15 minutes or until light golden. Scrape into a bowl. 2. In a small bowl, whisk together maple syrup, vanilla and oil. Pour over oat mixture and stir to coat evenly. Spread mixture onto baking sheet and return to oven for about 15 minutes or until golden brown, stirring at least twice. Let cool completely. 3. When ready to serve, divide half of the granola among 10 small glasses or parfait dishes. Divide yogurt among glasses and sprinkle with some of the fruit. Top with remaining granola and fruit and enjoy. Alternatively, cover and refrigerate for up to a day.
Nutrition info per serving (1 of 10) Calories 300; Protein 17 g; Sodium 45 mg; Potassium 646 mg; Total fat 10 g; Saturated fat 1 g; Cholesterol 0 mg; Carbohydrates 36 g; Fibre 7 g; Sugars 12 g; Added sugars 4 g
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Heart-health starts in the kitchen Heart & Stroke dietitians approve all our heart-healthy recipes, which are higher in fibre and lower in saturated fat, added sugars, cholesterol and salt. Did you know that up to 80% of premature heart disease and stroke cases can be prevented through healthy lifestyle behaviours, such as eating a healthy diet and being physically active? Improve your heart and brain health by eating a healthy balanced diet. All recipes are approved by Heart & Stroke dietitians. To find these recipes and more, visit heartandstroke.ca/recipes or scan the QR Code.
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Learn the signs of heart attack
Chest discomfort
Sweating
Upper body discomfort
W Nausea
Shortness of breath
Light-headedness
If you experience or notice any of these signs, call 9-1-1 or your local emergency number immediately. Women’s signs of heart attack The most common heart attack sign is chest pain or discomfort. However, women can experience a heart attack without chest pressure. They may experience shortness of breath, pressure or pain in the lower chest or upper abdomen, dizziness, lightheadedness or fainting, pressure in the upper back or extreme fatigue.
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