A Dietitian’s Favorite No-Cook Summer Meals & Snacks
Embracing Summer with No-Cook Meals and Snacks: A Dietitian’s Favorites
Hello Flourish Wellness Community,
Summer is here, and with it comes the desire to keep things light, fresh, and easy in the kitchen. Who wants to spend hours cooking in the heat? Today, I’m excited to share some of my favorite no-cook summer meals and snacks that are not only delicious but also packed with nutrients to keep you feeling your best.
1. Refreshing Watermelon and Feta Salad
This salad is a delightful blend of sweet and savory, perfect for a hot summer day. Simply combine cubed watermelon, crumbled feta cheese, fresh mint leaves, and a drizzle of balsamic glaze. It’s a hydrating and satisfying dish that takes minutes to prepare.
Here are two recipes to inspire you:
2. Greek Yogurt Parfait
A quick and nutritious option for breakfast or a mid-day snack. Layer Greek yogurt with fresh berries, a sprinkle of granola, and a drizzle of honey. This parfait is high in protein and antioxidants, keeping you energized and full.
Ellie Krieger’s Mueslie Parfaits are a personal favorite! Subscribe to her Substack
3. Rainbow Veggie Wraps
For a light yet filling meal, try veggie wraps. Spread hummus on a whole wheat tortilla, then add your favorite colorful veggies like bell peppers, cucumbers, carrots, and spinach. Roll it up and enjoy a crunchy, flavorful wrap that’s rich in vitamins and fiber.
Here are a few recipes to inspire you:
4. Caprese Skewers
A fun and easy appetizer or snack. Skewer cherry tomatoes, fresh basil leaves, and mozzarella balls. Drizzle with olive oil and balsamic vinegar, and sprinkle with a pinch of salt and pepper. These skewers are a burst of summer flavors in every bite.
How gorgeous does this simple appetizer or snack look on a basic plate?
5. Avocado Toast with a Twist
Mash a ripe avocado and spread it on whole grain toast. Top with sliced radishes, tomatoes, a sprinkle of hemp seeds, and a dash of lemon juice. This version of avocado toast adds a bit of crunch and a lot of nutrients, making it a perfect no-cook meal.
Fun avocado toast recipe Inspiration
6. Chilled Gazpacho
Blend together tomatoes, cucumbers, bell peppers, garlic, onion, olive oil, and a splash of vinegar. Chill in the refrigerator for a few hours. Serve cold with a garnish of fresh herbs. This Spanish classic is refreshing and packed with nutrients.
I’ve been a long-time fan of the Cookie + Kate blog, try her gazpacho recipe here
7. Berry Spinach Salad
Mix fresh spinach with a variety of berries (strawberries, blueberries, raspberries) and top with goat cheese and walnuts. Drizzle with a light vinaigrette. This salad is a powerhouse of antioxidants, healthy fats, and vitamins.
These no-cook meals and snacks are perfect for keeping your kitchen cool while providing nourishing and delicious options for you and your family. I hope these ideas inspire you to enjoy the bounty of summer’s fresh produce while staying healthy and satisfied.
Here are a few berry and spinach salad recipes to inspire you:
Happy eating!
Warmly,
Alison Massey MS, RD, CDCES
Flourish Wellness
Refreshing!!