3 Easy, Healthy No-Cook Meals for Hot Summer Days
No one wants to hover over a sizzling stovetop or a hot oven during the dog days of summer. These healthy, immune system-boosting meals are fast, fresh and delicious. Best of all, they require no cooking — perfect for a hot summer afternoon or when you’re enjoying a day off of work to enjoy the warm weather. As a bonus, each of these recipes are also super convenient for packing on a hike or a summer picnic!
BREAKFAST: Creamy Kefir Superbowls
Kefir is a fermented, creamy yogurt-like beverage originally made from goat’s milk or cow’s milk (although you can find many plant-based options today, too!). It’s very high in protein, calcium and essential vitamins and minerals like vitamin B12 and vitamin D — all of which are potent immune boosters.
An average serving of kefir also provides more than 60 different strains of beneficial yeasts and bacteria, making this food even better as a probiotic than traditional yogurt! The link between your gut health and probiotic intake, and your general wellness and immune system, is well documented. Each bite of this cool, delicious and healthy breakfast will do wonders for your gut health, immunity, and overall health.
1 cup unsweetened kefir (ideally organic)
1/2 cup of frozen blueberries
1 frozen banana
5 tbsp granola
1 tbsp chia seeds
1 tsp bee pollen
1/3 cup sliced strawberries (ideally local and organic)
In a blender, blend the banana and blueberries until creamy.
Pour the kefir into a bowl, then slowly swirl in the blended fruit (it will create a beautiful blue-and-white pattern as you swirl it in).
Top with the granola, chia seeds and bee pollen (a great immune booster), then garnish with the strawberries. Enjoy cold!
LUNCH: Mint-Coriander Chutney Tea Sandwiches
The Queen of England loves her high tea sandwiches each day, and these delightfully flavorful sandwiches will treat your immune system and general health like royalty. The chutney adds layers of complex and interesting flavors, and the hint of mint gives it an unexpected twist (and makes it perfectly cooling for a hot summer day). Make the chutney ahead of time and store it in your fridge so it’s ready to go whenever you want a healthy lunch on the go.
CHUTNEY
½ cup yogurt, (see notes for vegan version)
3 tablespoons fresh lemon juice
1 bunch cilantro, tender stems ok
1 cup mint leaves, packed ( 2 x .75 ounce packages)
1 medium jalapeno, sliced
2 teaspoons sliced ginger
1 garlic clove
¼–1/2 teaspoon kosher salt,
½ teaspoon sugar (or an alternative like honey, palm sugar, etc)
optional: 1 tablespoon water, or just enough to get blender going – you may not need this
SANDWICH
1/4 cup chutney
2 slices of whole-grain bread (this goes great with a hearty loaf, like rye or pumpernickel)
1 tbsp butter
1 cucumber, sliced
1 tomato, sliced
1 beet, sliced
1 sweet onion, sliced
To make the chutney, blend all the ingredients in a blender until creamy. You can store it in your fridge for up to a week.
Lay the slices of bread on a plate or cutting board, then spread with butter and a generous amount of the chutney. Layer in slices of cucumber, tomato, beets and sweet onions. Place the other slice of bread on top and enjoy! Other options include adding deli meat, alfalfa sprouts, cold slices of chicken, or even avocado for an extra dose of healthy fats.
DINNER: California Roll-Style Wraps
Think sushi, but in a hearty dinner wrap. If you love the flavors of California rolls, you’ll love this healthy and refreshing dinner dish. Creamy avocados (a great source of antioxidants and healthy monounsaturated fat) and sweet imitation crab (just be sure to check the label for unwanted sugar, sodium and artificial ingredients) pair perfectly with the crisp crunch of fresh veggies. It’s filling, full of protein and fiber, and a breeze to assemble. Once you’re done making the wraps, you can toss them into a container or wrap them in food wrap — they’re easy to take on a walk, a picnic, or even a hike.
1/2 cup wasabi mayonnaise (or regular mayo if you don’t like spicy wasabi)
6 whole grain tortillas
2 8-oz. packs of imitation crab meat (found in the seafood section of most grocery stores)
1 ripe avocado, peeled, pit removed, and thinly sliced
1 cup thinly sliced jicama (a crisp, slightly sweet root veggie)
1 sweet red pepper, thinly sliced lengthwise
1 small cucumber, thinly sliced lengthwise
3/4 cup alfalfa sprouts or bean sprouts
Spread a generous amount of mayo on the tortilla. Layer in equal amounts of crab and veggies. Roll up tightly and repeat for each wrap. Enjoy cold or at room temperature!