No-Cook Meals for Too-Hot Days

Organization: Root Health, Nutrition and Wellness

Author: Veronica Rechten, MS

Publish Date: 7/22/24

It’s hot out. We’re hungry. The last thing we want to do is turn on an oven, stove, or even a grill. So, how do we get the nutrients (and delicious flavors) that our body needs, but still keep from melting? Below is a list of balanced meal ideas (carbohydrates, fats, and protein) that will keep you full and fueled while beating the heat!

Greek Salad Wraps

• Ingredients: Whole-grain or gluten free wraps, pre-grilled chicken, or lunch meat (try Applegate Farms for no added nitrates or preservatives) cucumber, cherry tomatoes, red onion, feta cheese, Kalamata olives, tzatziki sauce.

• Instructions: Fill wraps with sliced cucumber, halved cherry tomatoes, thinly sliced red onion, crumbled feta cheese, Kalamata olives, and a dollop of tzatziki sauce. Roll up and enjoy.
  

Easy Avocado and Chickpea Salad

• Ingredients: Ripe avocados, canned chickpeas, cherry tomatoes, cucumber, red onion, cilantro, lime juice, olive oil, salt, pepper.

• Instructions: Dice avocados and cucumber. Rinse and drain chickpeas. Combine all ingredients in a bowl, toss gently with lime juice, olive oil, salt, and pepper.

Mango and Black Bean Salad

• Ingredients: Ripe mango, black beans (canned, rinsed and drained), red bell pepper, red onion, cilantro, lime juice, olive oil, salt, pepper.

• Instructions: Dice mango, bell pepper, and red onion. Combine with black beans and chopped cilantro in a bowl. Dress with lime juice, olive oil, salt, and pepper. Chill before serving.

Tuna and White Bean Salad

• Ingredients: Canned tuna (packed in water), canned white beans (rinsed and drained), cherry tomatoes, cucumber, red onion, parsley, lemon juice, olive oil, salt, pepper.

• Instructions: Flake tuna into a bowl. Add white beans, halved cherry tomatoes, diced cucumber, thinly sliced red onion, and chopped parsley. Dress with lemon juice, olive oil, salt, and pepper.

Cucumber and Hummus Sandwiches

• Ingredients: English cucumber, hummus (store-bought or homemade), whole-grain or gluten free bread or wraps, lettuce leaves, sliced tomatoes (optional).

• Instructions: Slice cucumber thinly lengthwise (using a mandoline slicer if available). Spread hummus on whole-grain bread or wraps. Layer with cucumber slices, lettuce leaves, and sliced tomatoes if desired. Roll up or sandwich together and enjoy.

These no-cook recipes are not only nutritious but also refreshing and perfect for hot summer days. They are easy to prepare and require minimal time in the kitchen, allowing you to spend more time enjoying the sunshine!

---

If you need more nutritional support, visit us at www.roothealthnj.com for more posts, recipes and webinars, or to contact us for a discovery call to become a patient.