Cold Eats for Hot Days: Minimal-Cook Recipes for the Summer

by Sarah Muntel, RD

Summer 2024

Here comes summer with sunshine, relaxation and lots of fun! As the seasons shift, our schedules often change, and so do our taste preferences. With less time for cooking, fast food often finds its way back into our meal plans. Don’t let summer affect your healthy eating habits. Take a few minutes to consider food preparation and easy, no-cook or minimal-cook recipes that can keep you fueled and healthy.

Benefits of Summer Produce

• Hydration Boost: Fresh, raw fruits and vegetables contain more water, which helps keep you hydrated during the warm summer months.
• Seasonal Variety: Summer offers an abundance of in-season produce, providing a wide variety of nutrients.
• Increased Fiber: More produce means more fiber, which helps with satiety (fullness), colon health and heart health.
• Lighter Meals: Typically, summer meals are lighter, resulting in lower calorie and fat content due to fewer sauces and toppings.

Trade Your Crockpot for Summer Salads

Cool things down in the kitchen by making salads your go-to meal. There are hundreds of varieties and combinations to choose from, so you can have a new combination every day!

• Choose Your Base: Options include romaine, spinach, arugula, green or red leaf lettuce, kale or red mustard greens. Leafy greens provide B vitamins, iron and fiber. Fill up your plate and mix them up for variety.
• Add Produce: The sky’s the limit here. Add a variety of peppers, onions, tomatoes, mushrooms, broccoli, carrots, apples or berries. Choosing a variety can increase the range of nutrients you get. Eat a rainbow of produce!
• Include Protein: Your body needs protein to maintain muscle mass and help you feel full longer. Lean meats like chicken, steak or fish are easy choices. Other options include beans, cottage cheese, regular cheese and eggs.
• Dress Things Up: Use low-calorie dressing, oil and vinegar, or salsa to add flavor without extra calories.

Enjoy the season by incorporating these fresh, healthy and easy meal ideas into your summer routine!

Chicken and Spinach Salad with Creamy Feta Dressing

Source: www.eatingwell.com

Creamy Feta Dressing

Ingredients:

• • 1 cup crumbled feta cheese
  • ½ cup whole-milk or plain yogurt
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon lemon juice
  • ½ teaspoon grated garlic
  • ½ teaspoon salt
  • ½ teaspoon ground pepper
  • 1 ½ tablespoons chopped fresh dill

Directions:

1. 1. Combine feta, yogurt, oil, lemon juice, garlic, salt and pepper in a mini food processor and process until smooth, about 10 seconds.

1. 2. Stir in the dill.

Chicken and Spinach Salad

Ingredients:

• • 1 (5-ounce) package baby spinach
  • 2 cups shredded cooked chicken breast
  • 1 (15-ounce) can no-salt-added chickpeas, rinsed
  • 2 medium Persian cucumbers, thinly sliced at an angle
  • 1 cup sliced bell pepper
  • ¼ cup sliced almonds, toasted

Directions:

1. 1. Prepare salad: Divide spinach, chicken, chickpeas, cucumbers, peppers and almonds among four plates.
   2. Drizzle each with ¼ cup dressing before serving.

Choose Simple Protein Options with Minimal Cooking

Simplify your meals this summer by starting with lean proteins and adding sides later. Options like steak, chicken, fish and tofu are great bases for any meal, and there are many ways to prepare them.

Easy Preparation Methods:

• Grill: Grilling extra meat on the weekend and saving it for the week can save you a lot of time. These proteins can be added to meals throughout the week and even served cold.
• Bake, Broil or Air Fry: These methods offer quick and healthy ways to cook your proteins.

Quick Protein Options:

• Rotisserie Chicken: Use it as a quick meal or for adding to salads, soups or sandwiches.
• Cold Cuts: Serve them on a sandwich, wrap, or rolled around a pickle for a quick protein fix.

Make-Ahead Options:

• Chicken, Tuna or Egg Salad: These salads are perfect for quick lunches or dinners.
• Bean Salad or Lentil Salad: These are nutritious and can be prepared in advance for easy meals.

Enjoy the simplicity and convenience of these protein options to keep up with your healthy eating habits throughout the summer.

Classic Chicken Salad

Source: www.skinnytaste.com

Ingredients:

• 12 ounces cooked chicken breast, finely chopped (from 2 breasts of rotisserie chicken)
• 1/3 cup light mayonnaise (or Greek yogurt)
• ½ cup celery, chopped
• 1/3 cup red onion, diced (or scallions or chives)
• 2 tablespoons chicken broth, optional
• 1 teaspoon Dijon mustard
• 1/2 teaspoon seasoned salt
• Black pepper to taste

Directions:

1. Combine all ingredients in a medium bowl and mix well. Season with salt and pepper to taste.
2. Serve over salad, in a wrap or in a sandwich.

Three Bean Salad

Source: www.allrecipes.com

Ingredients:

• 1 (15-ounce) can green beans, drained
• 1 (14.5-ounce) can yellow wax beans, drained
• 1 (15-ounce) can kidney beans, drained and rinsed
• 1 onion, sliced into thin rings
• ¾ cup white sugar
• ⅔ cup distilled white vinegar
• ⅓ cup vegetable oil
• ½ teaspoon salt
• ½ teaspoon ground black pepper
• ½ teaspoon celery seed

Directions:

1. Mix green beans, wax beans, kidney beans, onion, sugar, vinegar, vegetable oil, salt, pepper and celery seed together in a large salad bowl.
2. Cover and chill in the refrigerator for at least 12 hours.

Cool Summer Sides to Round Out Any Meal

After you’ve taken care of your easy protein, find simple sides to go with it. The options are limitless, but here are some easy ones if you need help getting started:

• Chopped Fruit: Fresh and hydrating, perfect for hot summer days.
• Side Salad: A simple mix of greens and on-hand veggies.
• Veggies and Hummus: So many flavors of hummus for variety!
• Pasta Salad: Add lots of chopped vegetables.
• Quinoa Salad: Nutritious and filling.
• Deviled Eggs: A classic and easy-to-make side.
• Whole Grain Chips and Salsa: Crunchy and flavorful.
• Corn Salsa: Sweet and savory, a great complement to grilled proteins.
• Air Fried Vegetables: Crisp and delicious without the extra oil.

These cool summer sides will help you round out any meal!

Tomato Salad with Red Onion, Dill and Feta

Source: www.thekitchen.com

Ingredients:

• ½ medium red onion, thinly sliced
• 1 pound tomatoes, preferably with a combination of colors
• 2 tablespoons red wine vinegar
• 1 clove garlic, minced
• Flaky sea salt, such as Maldon
• ¼ cup extra-virgin olive oil
• 1 medium red bell pepper, seeded and cut into 1-inch pieces
• 1/3 medium English cucumber, thinly sliced
• 1 cup kalamata olives, pitted
• ¼ cup coarsely chopped fresh dill fronds and tender stems
• ¼ cup fresh mint leaves, coarsely chopped
• 1 cup crumbled feta cheese
• Freshly ground black pepper

Directions:

1. Place the onion in a bowl of cold water and set aside for 10 to 15 minutes.
2. Meanwhile, cut the tomatoes into bite-sized chunks and place in a medium bowl; set aside.
3. Place the vinegar, garlic and a pinch of salt in a large bowl. While whisking constantly, drizzle in the olive oil and whisk until combined.
4. Drain the onion and pat dry with paper towels. Add the onion, bell pepper, cucumber, olives, dill and mint to the dressing and toss to combine. Set aside to marinate for 10 minutes.
5. Add the tomatoes and feta and toss gently to combine. Taste and season with more salt and pepper as needed.
6. Using a slotted spoon, transfer the salad to a serving platter, leaving the juices behind. Serve immediately.

Easy Quinoa Salad

Source: www.allrecipes.com

Ingredients:

• 2 cups water
• 1 cup quinoa
• ¼ cup extra-virgin olive oil
• 2 limes, juiced
• 2 teaspoons ground cumin
• 1 teaspoon salt
• ½ teaspoon red pepper flakes, or more to taste
• 1 ½ cups halved cherry tomatoes
• 1 (15-ounce) can black beans, drained and rinsed
• 5 green onions, finely chopped
• ¼ cup chopped fresh cilantro
• Salt and ground black pepper to taste

Directions:

1. Bring water and quinoa to a boil in a saucepan. Reduce heat to medium-low, cover and simmer until quinoa is tender and water has been absorbed, 10 to 15 minutes. Set aside to cool.
2. Meanwhile, whisk olive oil, lime juice, cumin, salt and red pepper flakes together in a small bowl.
3. Combine quinoa, tomatoes, black beans and green onions in a large bowl.
4. Pour dressing over quinoa mixture; toss to coat.
5. Stir in cilantro, season with salt and black pepper.
6. Serve immediately or chill salad in the refrigerator.

No matter where this summer takes you, have fun and incorporate some of these cool, healthy options into your days! From vibrant salads and protein-packed dishes to refreshing sides, make the most of your summer with nutritious and tasty meals that support your health and well-being.

About the Author:

Sarah Muntel, RD, is a Registered Dietitian with more than 20 years of experience working with surgical and medical weight-loss patients. She is passionate about helping people reach their health and wellness goals. In her free time, Sarah enjoys spending time with her husband and children, watching her children’s activities, and going on walks with friends.