The temperature is soaring, and the thought of a hot kitchen is making you think take-out is your best bet – but think again! Keep your cool with a no-cook menu that includes easy to use ingredients and minimal preparation.
Try these simple solutions to make your no-cook menu a healthy success!
Avocado veggie wrap: Top one (six-inch) whole wheat flour wrap with one ounce muenster cheese, two lettuce leaves, ½ sliced avocado, and 1 small carrot cut into matchsticks. Roll up and secure with a toothpick.
Black bean salad: Toss together three cups romaine lettuce, ¼ cup shredded reduced fat cheese, ½ cup canned black beans, one large chopped tomato, and one thinly sliced cucumber. Top with balsamic vinaigrette and serve with whole grain bread.
Cottage cheese and fruit: Combine eight ounces low fat cottage cheese with ½ cup canned pineapple chunks and ½ cup sliced strawberries. Top with one ounce crushed walnuts for some healthy monounsaturated fats.
Fruit smoothie to-go: In a blender, combine ¾ cups fresh blueberries, four ounces 100% orange juice and your favorite eight ounce low fat yogurt.
Turkey & veggie pasta salad – a solution for leftovers!: Combine one cup left over cooked whole grain pasta (any shape) with four ounces deli turkey (rolled up into small cylinders), five cut up asparagus spears, ½ cup thawed frozen corn, and ½ cup cherry tomatoes. Top with one teaspoon parmesan cheese, one tablespoon olive oil and two teaspoons red wine vinegar.
Jacqueline Gomes, RD, MBA