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Incredibly Healthy Meals That You Can Prepare During Summer
Posted: June 11, 2022 8:26 am
Summer is a time for outdoor cooking and family picnics in the park. These light recipes will provide you with inspiration for quick and easy, but still delicious and nutritious, dishes to enjoy at lunch or as part of a summer barbecue. All are healthy alternatives to some less-than-healthy options typically served during the summer months — think takeaway burgers, fries, and frozen desserts! With these lighter recipes, you can indulge without feeling guilty about your weight or health.
1. Chicken Salad
This recipe is a refreshing way to cool off on a warm summer day. Berries, cheese, and nuts add flavor and nutrition. It is important to use light versions of mayonnaise, yogurt, and dressing in this recipe, as the calorie savings will come from these ingredients.
The best way to do this is to replace the regular mayonnaise with a light version from the deli – plain and fat free are both fine.
To replace yogurt, mix in some Greek yogurt, or use a light dressing (such as balsamic and olive oil) instead of a regular one.
2. Vegetarian Tomato Basil Soup
This delicious tomato soup is low-calorie but rich in flavor and nutrition. It is also vegan, egg-free, gluten-free, and high in the antioxidants lycopene and beta carotene. The recipe features fresh, seasonal ingredients and is easy to make.
The base for this dish is tomato juice with basil, garlic, and vegetable stock. To add extra flavor and nutrients, you can use a light vegetable stock such as mushroom or chicken bone stock. The only seasoning used in this recipe is salt; paprika can be added to the mixture for color if desired.
3. Hummus
This recipe is a great way of adding protein and fiber to your diet. It is also high in calcium and contains nearly zero calories. It makes a great dip for vegetables, crackers, and pita bread.
To make hummus, heat up 250g/8oz chickpeas for around 15 minutes in lightly salted water until they are tender at the center and have broken down, then drain the chickpeas and blend in the food processor with lemon juice, olive oil, salt, and seasoning to your taste.
4. Falafel Sandwiches
This is another light but filling and healthy dish. Chickpeas are the basis for this tasty falafel recipe. Chickpeas are full of fiber and protein as well as numerous vitamins and minerals. You can use canned chickpeas, but soaking your own overnight or boiling them for a couple of hours until they are soft will give you the best results.
After blending the chickpeas in the food processor, add all of the ingredients to form your falafel. You can then make your falafel balls and deep fry them, or use a sandwich maker to press the mixture into flatbreads.
To cook your falafel, heat some vegetable oil in a pan or grill pan and fry the balls in batches until golden brown. To keep the falafel from sticking to the pan or griller, add a tablespoon of flour to the pan or grill pan as you are cooking each batch.
5. Veggie Burger with Hummus and Avocado
This veggie burger can be served with avocado slices and hummus for a light meal that is high in protein and low in calories. It is also packed with vitamin A and iron as well as folic acid, which are important for cell growth and repair.
To make this burger, blend together chickpeas and onions in a food processor to form a coarse paste. Form into patties, coat in breadcrumbs, and pan fry in a non-stick frying pan or under the grill until they are golden brown on both sides. Serve with slices of avocado and hummus.
6. Sesame Salmon with Veggies
This sesame salmon recipe is a light meal that you can prepare in just 15 minutes. It contains tofu and edamame, which are high in protein and fiber while also being low in fat. The recipe also contains bell peppers, which are rich in vitamin A as well as vitamin C. The dish can be complete with brown rice, which is high in fiber and magnesium – helping to keep you feeling full longer between meals. This meal is also ideal for lunch on a busy day at work or school when you do not have a lot of time to make a meal.
To make this dish, saute the tofu in a hot pan and season well. Add broccoli, bell peppers, and edamame, cook for 5 minutes before adding the rice and seasoning to taste. Put on a lid for 10 minutes before serving.
7. Pasta with Shrimp and Spinach
This pasta is a great summer light meal that features shrimp, spinach, and cherry tomatoes with a light balsamic dressing. Spinach is a vegetable which has been shown to have numerous health benefits. It is high in vitamins A and C as well as iron.
To make this dish, boil some water in a pot. Add salt, pasta and cook until tender (usually 7-10 minutes). Drain the pasta and mix in the rest of the ingredients with half of the dressing. Serve with the rest of the dressing on the side to add as desired.
8. Bean Burgers and Salad
Bean burgers are a good way of getting a complete protein, as they are made from beans and grains, which are both plant-based sources of protein. However, it is important to note that beans contain calories and carbohydrates (in addition to protein), so you need to make sure that you have planned your meal with this in mind.
This recipe takes the form of a salad and is great to serve at lunchtime. To make these bean burgers, you will need to blend a can of beans with onions in a food processor (or just mince finely by hand). You then need to add the other ingredients – such as a handful of spinach, peppers, and grated cheese.
9. Mini Quiche
This recipe is remarkably light, and it features no saturated fat or cholesterol. This quiche can easily be made a couple of days in advance, and it is excellent for lunchbox treats. It features spinach, which is packed with vitamins A and C, as well as folate, potassium, and fiber. It also contains no saturated fat or cholesterol; it is easy to prepare, so you can keep your diet light throughout the week.
To make quiche, mix together some shredded cheese and spinach in a food processor with some eggs to form the base of the quiche. You then need to add some chopped onion and mix well. Finally, spread the quiche into a pie dish and top with the remaining ingredients. Bake in the oven until golden brown. Enjoy!
10. Fish Stew
Fish stew is an easy light stew that features numerous vegetables as well as fish for added protein. The recipe features an aromatic broth, which is made from leek and garlic. The stew contains potatoes, tomatoes, and mixed vegetables, and it can be served with some rice or couscous. This meal is ideal for lunch on a busy day at work or school when you do not have a lot of time to make a meal.
To make this dish, boil some water in a pan and add salt (1 tablespoon). Cut off a few pieces of leek and cook down until soft. Blend with potatoes and some chopped tomatoes. Season to taste with salt and pepper, then cook for 15 minutes. Add the fish and vegetables, cook for another 5 minutes before serving.
11. Salmon and Chickpea Curry
This salmon is a perfect light meal for a hot summer’s day. It features chickpeas, which are packed with fiber, protein, and iron. The recipe calls for tomatoes, which are rich in vitamins A and C as well as lycopene. You can buy canned chickpeas, but it is also easy to make your own. Add some salt and vinegar to the chickpeas after cooking them and leave overnight in the fridge to absorb all of the juices.
To make this dish, cut the salmon into bite sized pieces and fry in a non-stick pan. Cook down the onion until soft, then add the garlic and sauté until aromatic. Add some chickpeas, some cooked rice, and tomatoes, plus season to taste with salt, pepper, and lemon juice. Bring to the boil and simmer for 10 minutes before serving.
12. Chicken Stir Fry
This stir fry is a good example of a light and healthy meal that you can cook in less than 15 minutes. It contains rice, which is high in fiber as well as vitamin B, magnesium, and selenium. The dish also features chicken, which is a good source of protein and contains vitamin B and selenium. The recipe also includes garlic, ginger, and carrots. Garlic has numerous health benefits due to its anti-inflammatory properties.
To prepare this dish, cut the chicken into small bite sized pieces. You then need to chop up some garlic and ginger as well as carrots. Saute the vegetables first, then add the chicken and cook for 5 minutes before adding rice and seasoning to taste. Put on a lid for 10 minutes before serving.
13. Salmon, Tuna, and Vegetable Salad
Salmon is high in protein, vitamin D, and omega-three fatty acids, while tuna contains omega-3s as well as protein. The recipe features a mountain of lettuce, which is rich in vitamin C as well as fiber. It also features tomatoes and cucumber with a light dressing of olive oil, lemon juice, and seasoning.
To make this dish, cut the vegetables into cubes and mix with a vinaigrette made from oil, fresh lemon juice, and some pepper flakes. Add the fish to the salad and toss gently before serving.
14. Honey Mustard Salmon
Salmon is a rich source of omega-3 fatty acids as well as B vitamins. This recipe uses honey mustard as a dressing, which brings out the natural sweet flavor of the salmon. It is also high in fiber – making it a good choice for an easy lunch option. The recipe features broccoli, which is rich in fiber and vitamin C. Broccoli is also packed with iron, so this meal helps you to get all of your daily requirements.
To make this dish, you will need to butterfly the salmon in order to allow it to cook on both sides evenly. Heat some oil in a pan and fry the salmon for 5-6 minutes on each side. Add some salt and pepper along with the honey mustard and serve with the vegetables.
In conclusion, these summer light recipes are all healthy and easy to prepare. You can make most of these recipes within 15 minutes, so they are the perfect option for a busy lifestyle – whether you are at home or at work. These recipes also help you to avoid using heavy cream and butter in your cooking. These recipes feature fresh ingredients, making them an excellent choice if you are looking for a light summer meal this year.
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