Long, sunny days are made for farmers’ markets, picnics, or spending the day outside. Fun as they are, with warmer temps, the thought of turning on the oven may feel well…a little too hot. But, that doesn’t mean you have to forgo homemade meals that support your health this summer. The good news is, summer ingredients do most of the work for you, and with peak-season produce and a little creativity, you can keep things fresh, flavorful, and nourishing (no sweat required). Sure, cool, crisp salads are a go-to this time of year, but if you’re craving something a little different, keep these quick, simple, and satisfying meals in your back pocket for those hot days when you’d rather have your toes in the sand.
- Overnight Oats. A cool twist on your morning oatmeal, overnight oats are best made the night before so the raw oats have time to soften and absorb the liquid. In the morning, breakfast is waiting – cool, satisfying, and customizable. New to overnight oats? Here is a recipe to get you started.
- Chilled Soup. Soup in the summer? Absolutely. Chilled soups like gazpacho are bright, refreshing, and packed with seasonal flavor. They make the perfect summer appetizer, side dish, or light main. As an added bonus, they make great leftovers so you can spend more time outside and less time in the kitchen. Try a classic tomato version or switch things up with a watermelon gazpacho that tastes like summer in a bowl.
- Summer Rolls. Fresh, colorful, and a little bit interactive. These versatile rolls will wow guests (or your family!) but they are also simple and quick to pull together. Fill rice paper wrappers with crisp vegetables, herbs, and a protein of your choice – think pre-cooked shrimp (check the Seafood Watch guide for best choices) or raw tofu to honor the no cooking required rule. Better yet, try setting up a DIY rolling station for everyone to build their own. Don’t be afraid to be creative with your fillings and sauces.
- Nourishing Bowls. Ok you caught us — this one may require a little heat (ahead of time), but if you cook your grains in advance (or make extra from another meal) and use plant-proteins such as beans, nuts, or seeds that don’t need cooking, you’ll have lots of yummy fixings for these cool bowls. Also known as power bowls, it’s essentially just a balanced meal in a bowl that is super flexible and requires no real recipe. And if you have the ingredients prepped ahead of time, they come together in just minutes. Start with your grain and then layer in raw or marinated vegetables, top with your favorite protein and any nuts or seeds to add some crunch. Drizzle on a homemade dressing or sauce such as sesame-tahini dressing for sustained energy and satisfying flavors.
- Go Poke. Pronounced poh-kay, Hawaii’s wildly popular bowl is traditionally made with rice, raw fish, seaweed, and a variety of toppings. But many chefs around the country are now serving up creative takes on the standard with a variety of bases and toppings, and you can too! No sushi-grade tuna? No problem. Try cooked shrimp, tofu, or even watermelon.
The beauty of summer cooking is simplicity, and the ingredients require little prep to make them shine. Keep it easy and keep it fresh so you can spend less time in the kitchen and more of your days enjoying the sunshine while knowing that you can have a wholesome home “cooked” meal as the perfect complement.