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Pack snacks; light refreshments to pull out on the hiking or biking trail.

For a surge of renewed energy, light refreshments give a boost to active outings, whether you choose to nibble without breaking stride or stop occasionally for a short rest and a bite to eat.

Here are snacks that need no refrigeration and can be stuffed into a pocket or day pack, as well as cool foods that travel chilled in a small insulated bag or vacuum bottle to offer relief from heat within 3 hours of your start.

When the snacks are dry, like the peanut and popcorn mixtures, be sure to bring along (or know where you can get) beverages. Aseptic packages of fruit juice are especially light and convenient.

For crisp, juicy, but simple snacks on the trail, choose vegetables with a yogurt dip, celery stalks filled with cheese, or tender berries (packed to protect against bruising) to eat with a delicate cottage cheese dip.

Or bring along a vacuum bottle filled with a milk shake-smooth but calorie-light yogurt-blueberry drink.
 Picante Peanuts
and Sunflower Seeds
 1 tablespoon olive oil or salad oil
 3 to 5 small dried hot red chilies
 3 cloves garlic, quartered lengthwise
 1 jar (12 oz. or 21/2 cups) dry-roasted
 unsalted peanuts
 1/2 cup unsalted shelled sunflower seed
 1/2 teaspoon chili powder

Pour oil into a 10- to 12-inch frying pan over medium heat. When oil is hot, add chilies and garlic. Stir often until garlic is lightly browned, 2 to 3 minutes. Discard garlic. Add peanuts and sunflower seed to pan; stir until nuts are hot, about 3 minutes. Mix in chili powder and add salt to taste, then let mixture stand until cool. Serve, or store airtight up to I week. To transport, put desired amount in a small plastic bag and close tightly. Makes about 3 cups.

Per cup: 217 cal.; 8.5 g protein; 19 g fat, 9.2 g carbo.; 1.5 mg sodium; 0 mg chol.
Posh Popcorn
 2 quarts warm popped corn (1/4 to
 1/3 cup unpopped)
 1/2 cup salted shelled pistachios
 1 cup sugar
 1/2 cup light corn syrup
 1/4 cup (1/8 lb.) butter or margarine
 1/4 cup whipping cream
 1 teaspoon ground cinnamon
 1 teaspoon vanilla

Combine popped corn and pistachios in a buttered 10- by 15-inch baking pan; place in a 250 degrees oven to keep warm.

In a 1 1/2- to 2-quart pan, combine sugar, corn syrup, butter, cream, and cinnamon. Place over medium-high heat; stir often until sugar dissolves. Continue to boil gently, without stirring, until mixture reaches 280 degrees on a thermometer. Remove from heat and, at once, stir in vanilla; immediately pour syrup over popcorn mixture, stirring gently until evenly coated.

Let stand until mixture is cool and syrup no longer sticky. Use your hands to break up mixture slightly. Serve, or keep airtight to prevent the candy coating from absorbing moisture and softening. Store up to 3 days. To transport, put desired portion in a plastic bag and close tightly. Makes about 8 cups.

Per cup: 150 cal.; 7.3 g protein; 6.7 g fat; 24 g carbo.; 38 mg sodium; 72 mg chol
 On-the-Trail Vegetables
 If you leave the tops on the carrots and
radishes, you have handles to hold while
dipping the vegetables in the sauce.
 24 tiny carrots (about 1/2 lb. total),
 with tops
 About 12 red radishes with tops
 1 piece (about 1/2 lb.) jicama
 1/2 cup unflavored low-fat yogurt
 1/4 cup chopped fresh mint leaves
 1/4 teaspoon seasoned pepper
 Liquid hot pepper seasoning

Immerse carrots and radishes, with tops, in cool water to rinse well. Pinch wilted leaves from carrots, then scrub or carefully peel carrots. Pinch off all but a few pretty leaves from each radish; trim root ends. Rinse vegetables again.

Peel jicama, rinse well, and cut 1/2 -inch-thick sticks that are about 3 inches long.

Lay vegetables on paper towels, arranging so stems won't break, then wrap towels around vegetables; slip package into a plastic bag and close. Chill vegetables at least I hour or up until next day.

Meanwhile, in a bowl, combine yogurt, mint, seasoned pepper, and hot pepper seasoning and salt to taste. If made ahead, cover and chill up until next day.

To transport, put a packet of frozen cooler gel (or 10 to 12 ice cubes sealed in a plastic bag) in an insulated bag; lay vegetables (in plastic bag) and sauce (in a nonbreakable container with secured lid) in insulated bag.

Or put sauce in a chilled wide-mouth 1-cup vacuum bottle and carry separately; serve within 3 hours. To eat, dip vegetables into yogurt sauce. Makes 4 to 6 snack servings.

Per serving: 43 cal.; 1. 9 g protein, 0. 5 g fat; &3 g carbo.; 30 mg sodium; 1. I mg chol
 Celory Cheese Stalks
 1/4 cup slivered almonds
 1/2 cup port-flovor or hickory smoke-flavor
 processed cheddar cheese
 2 tablespoons mayonnaise
 1/8 teaspoon curry powder
 6 celery stalks, each about 8 inches
 long, rinsed and crisped

Stir almonds in a 10- to 12-inch frying pan over medium-high heat until golden, about 3 minutes; let cool.

Beat together to blend well the cheese, mayonnaise, and curry powder; stir in the almonds.

Cut each celery stalk crosswise into 3 equal pieces. With a small spatula, spread equal portions of cheese into curve of each celery piece. Serve or, if made ahead, cover and chill up until next day.

To transport, put celery in a plastic bag (if cheese is soft, first enclose each piece with plastic wrap) and carry in an insulated bag with a packet of frozen cooler gel (or 10 to 12 ice cubes sealed in a plastic bag); serve within 3 hours. Makes 18 pieces, 3 or 4 servings.

Per serving. 199 cal.; 7. 1 g protein; 17 g fat; 7. 1 g carbo.; 353 mg sodium; 24 mg chol
Cherries, Berries, and French Cream
 Cottage cheese and sour cream whirled
smooth have a flavor reminiscent of the
French cheese called coeur a la crime. If
you can, select strawberries and cherries
with stems.
 You can choose either dark cherries
like Bings or Black Tartarians, or golden
cherries like Royal Anns or Rainiers.
 1/2 cup small-curd cottage cheese
 1 to 2 tablespoons sour cream
1 1/2 tablespoons powdered sugar
 1/4 teaspoon vanilla
 1/8 teaspoon ground nutmeg
 2 cups strawberries, rinsed and
 2 cups sweet cherries, rinsed and

In a blender or food processor, whirl until smooth the cottage cheese, sour cream, powdered sugar, vanilla, and nutmeg. If made ahead, cover and chill up until next day.

To transport, use paper towels to line a 5- to 6-cup rigid container that has a tight-fitting lid. Put strawberries and cherries in container, with a layer of paper towels between each layer of fruit; put on lid. Scrape cheese mixture into a chilled wide-mouth 1-cup vacuum bottle and cover tightly. Serve within 3 hours. To eat, dip fruit into cheese mixture. Makes 5 or 6 servings.

Per serving: 81 cal; 3. 7 g protein, 1. 9 g fat; 74 g carbo.; 73 mg sodium, 3.7 mg chol
 Blueberry-Lemon Yogurt Refresher
 1 cup unflavored low-fat yogurt
 1/2 cup each orange juice and crushed
1 1/2 cups blueberries
 1/2 teaspoon grated lemon peel
 1 tablespoon lemon juice
 2 to 3 tablespoons sugar

In a blender or food processor, whirl until smooth the yogurt, orange juice, ice, blueberries, lemon peel, and lemon juice. Season to taste with sugar, then whirl again. To transport, pour into a chilled 3-to 4-cup vacuum bottle. Shake well before drinking; serve within 3 hours. Makes about 3 cups, 3 or 4 servings.

Per serving: 105 cal; 3.6 g protein, 1.1 g fat; 22 g carbo.; 43 mg sodium; 3.4 mg chol
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Title Annotation:The Good Foods of Summer: A Special Section; recipes
Date:Jul 1, 1990
Previous Article:Cut and carve, watermelon fun.
Next Article:Cool company appetizers in waiting.

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