3 recipes for healthy and easy summer meals

August 08, 2016

On a sticky and sweltering summer evening, the last thing you want to do is heat up the house by using your stove or oven. However, you have a family to feed and you know that it's important to provide them with wholesome, nutritious meals, regardless of the weather. Check out these healthy and easy meals that hit the spot, fuel little bodies and don't require any actual cooking!

1. Sesame-Lime Chicken Salad
This dish's citrus kick is both refreshing and delightful, while the sesame seeds add a bit of tasty crunch. Romaine lettuce is rich in iron and B-vitamins and may be more palatable for children than a rougher green such as kale. Though this recipe calls for cooked chicken, you can use a store-bought rotisserie bird. Total time: 20 minutes. 

Ingredients:

1/4 cup canola oil
3 tablespoons fresh lime juice
1 teaspoon stevia sweetener
1/2 teaspoon toasted sesame oil
1/2 red chili pepper sliced
Kosher salt and black pepper
1 small head romaine lettuce, torn into bite-size pieces (6 cups)
2 carrots, grated
4 cups shredded chicken 
1 tablespoon toasted sesame seeds
1 cup crispy Chinese noodles (optional)
1/4 cup fresh cilantro leaves

Instructions: 

1. In a large bowl, whisk together the oil, lime juice, sweetener, sesame oil, chili, 3/4 teaspoon salt and 1/4 teaspoon pepper.
2. Add the romaine, carrots and chicken; toss to combine.
3. Top with sesame seeds, noodles and cilantro.

(Recipe from realsimple.com.)

A store-bought rotisserie chicken saves time in the kitchen so you can spend more time enjoying summer outside with your family.A store-bought rotisserie chicken saves time in the kitchen so you can spend more time enjoying summer outside with your family.

2. Chunky Tomato-Fruit Gazpacho
Soup in the middle of summer? Not just any soup but gazpacho, which is meant to be served cold. Simply combine a few fresh ingredients in a bowl and voila! You have dinner ready in less time than it would take to grab takeout from your local health food store. Picky eaters won't be able to refuse this sweet soup, which contains juicy mangoes, melons and nectarines. Total time: 15 minutes.

Ingredients:

2 cups tomatoes, chopped
2 cups honeydew melon, diced
2 cups cantaloupe, diced
1 cup mango, diced
1 cup cucumber, diced
1 cup nectarines, diced
1 cup fresh orange juice
1/2 cup Vidalia onion, chopped
1/4 cup fresh basil, chopped
3 tablespoons fresh mint, chopped
3 tablespoons fresh lemon juice
1 teaspoon sugar or stevia (optional)
1/2 teaspoon salt
1 jalapeno pepper, seeded and finely chopped

Instructions:

1. Combine all ingredients in a large bowl.
2. Chill for at least two hours before serving.

(Recipe from cookinglight.com.)

3. Tapas Plate With Marinated Chickpeas
This Spanish dish is a breeze to throw together and is fun to munch on too - who doesn't love finger foods? Flavorful chickpeas provide protein plus iron, phosphate, magnesium and calcium, all of which help build and maintain bones. As processed meat can contain additives and preservatives, select a brand that's nitrate-free and grass-fed. Total time: 15 minutes.

Chickpeas, while delicious alone, can also be used to make protein-rich hummus.Chickpeas, while delicious alone, can also be used to make protein-rich hummus.

Ingredients:

One 15-ounce can chickpeas, rinsed
1/2 cup raisins
1/4 cup roasted red peppers, chopped
1/4 cup fresh flat leaf parsley, chopped
2 scallions, sliced
3 tablespoons olive oil
Kosher salt and black pepper
1/2 pound Manchego cheese, sliced
1/4 pound thinly sliced Serrano ham
1/2 cup mixed olives
1/2 small loaf country bread

Instructions:

1. In a medium bowl, combine chickpeas, raisins, peppers, parsley, scallions, olive oil, 1/2 teaspoon salt and 1/4 teaspoon pepper.
2. Serve with cheese, ham, olives and bread.

(Recipe from realsimple.com.)

Share this article:

Search our site