by With a exhibited amber heat warning and temperatures that exceeds above 30 ° C in many parts of Great Britain today, it is no wonder that the thought of cooking is sufficient to let most of us sweat.
But although it is tempting to live from Eislollies, the heat does not have to eat well. In fact, the perfect time is now to get involved in fresh ingredients and simple combinations that come together in minutes – no hob, no oven or no air fryer.
From crispy salads to cooling summer rolls, these ideas use the best of the staple foods that you probably already have in your fridge or closet. And with lots of vegetables, protein and fiber, they also help you to put some of your five-day daily day.
Here are nine simple recipes that prove that they do not need warmth to do something delicious.
1. Couscous with tomatoes, feta and basil
Soft, fluffy couscous is the ultimate carbohydrate carbohydrate. Simply pour out of boiling water out of the boiler and let it sit for five minutes. Mix by chopped tomatoes, crumpled feta and basil leaves. Drizzle with olive oil and season well. This combination is full of fiber and slow release carbohydrates to keep your energy stable through the afternoon.
Tip: If you have roasted peppers, healthy tomatoes or olives at hand, they throw part of everyone for additional taste.
2. Rotisserie -chicken with a green salad
Take a ready -made chicken and stack yourself with cut avocado, cucumber and rocket on plates. With a press lemon and a dash of native olive oil end extra virgin. It is a great source of lean protein to keep her full, as well as healthy fats from the avocado.
Tip: Set and give the meat remaining meat or sandwiches for an easy lunch the next day.
3. tuna, tomato and baguette plate
Gunfish made of can (in oil or spring water) is a brilliant supply shortage. Combine it with wine vines that are thrown in a little salt, oil and balsamic vinegar, and eat next to pieces made of crispy baguette. It fills, protein -rich and requires exactly the cooking of zero.
Tip: Add cut red onions or a few capers for an English kick.
4. Melon and Parma ham
The ultimate Italian combination of sweet-salted combination: simply slice ripe melon and drape over stripes of paragraph. Due to a scattering of fresh mint, it feels unusual. Melon is moisturizing and full of vitamin C, while the ham adds a protein dose.
Tip: If you feel like a vegetable version, exchange the ham for Mozzarella or Feta.
5. Summer shrimp rolls
Throw cooked shrimp with lemon juice, a dash of light Mayo and chopped herbs. Put in crispy roles with crispy salad and cut cucumber. Low -low protein and important minerals such as zinc and iodine provide shrimp.
Tip: Exchange shrimp for cooked chicken or tofu when you prefer it.
6. Noodle salads
Soak rice noodles in boiling water until it is soft and then rinse under cold water. Edit with crushed carrots, cut peppers and cooked shrimp or chicken. With a dressing made of lime juice, soy sauce and a pinch of peanuts. This bowl is packed with fresh vegetables for vitamins and antioxidants that help keep your immune system strong.
Tip: Use pre -cut (and washed) lettuce bags to save time.
7. Linsen and tuna Panzanella
Combine the lentils made of can (full of fiber and herbal protein, which helps to support health and energy level) with pieces from day-old bread, chopped tomatoes, cucumbers, tuna and red onions. Dress with olive oil and red wine vinegar for an Italian -inspired salad that fills as fresh.
Tip: Let it sit for 10 minutes so that the bread picks up the juices.
8. Cracker with soft cheese and vegetables
Top -full -grain crackers (we love Ryvita Crackerbread or oat cake) with soft cheese, cucumber belts and radish slices. The combination of whole grain, calcium -rich milk and crispy vegetables make this a balanced, nutrient -rich snack.
Tip: Add smoked salmon or cut cooked eggs if you want additional protein.
9. Greek yogurt, berries and nut butter
Put Greek yogurt in a bowl, surpass nut butter with berries and a splash. Berries add vitamin C and antioxidants, while yogurt gives them protein and encouraging bacteria. Perfect when you have a sweet tooth.
Tip: Sprinkle over a little muesli for additional crunch.
Whatever you do, remember to keep chilled food in the fridge until you are ready to serve you, especially in a heat wave. A jug with ice water with lemon or mint on the side also helps to keep them particularly cool.
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