Five No-Cook Meal Ideas for This Hot, Hot Summer

In most of the country, it is HOT! The last thing you want to do on a scorching day is turn on the stove or oven. Sometimes, it can even feel too hot to light up the barbecue. Rather than resorting to take-out food, why not try one of these five healthy no-cook meals you can create without needing to turn on the heat?

1. Greek salad: Any big salad can be a meal in itself if you add some protein – but that often means adding chicken breast or boiled egg, both of which, of course, require cooking. Why not try adding lentils to a traditional greek salad instead? If you already have a favourite greek salad recipe, just add one can of lentils, rinsed and dried. If you’re not a greek salad expert, try this Greek Lentil Salad recipe.
2. Hummus sandwiches or wraps: Hummus sandwiches or wraps can be a refreshingly cool alternative when it’s too hot for burgers. Start with great whole grain bread or a whole wheat tortilla, then add some cool veggies like cucumbers and tomatoes, or even bean sprouts. Next, spread on some protein-packed hummus, like this 5 Minute Lentil Hummus to create a balanced meal.
3. Chilled soup: There’s nothing as refreshing as a chilled soup on a hot day. To make the most popular chilled soup, Gazpatcho, puree tomatoes, onion, cucumber, peppers, olive oil, vinegar, and some cubes of day-old bread in a blender until combined. Or, you can try any combination of fruits or vegetables that will blend easily, such as avocado and citrus or pea and mint.
4. Pesto with “pasta”: Pesto is a traditional Italian pasta sauce that requires no cooking – just mix basil, garlic, pine nuts, and olive oil in a food processor. If you don’t want to boil pasta to put it on, try it on rice noodles, cous cous, or sprouted grains. Rice noodles (the thin, angel-hair style) or cous cous can be “cooked” by soaking in hot water for about 20 minutes. The water doesn’t need to be boiling – hot water you can get from your tap will do. For a healthier version, try sprouting grains like quinoa, brown rice, or lentils and using them as the base for your pesto topping. Sprouting softens the grains, giving them a texture similar to cooked (if a bit chewier) without the heat. Sprouting instructions can be found here.
5. Appetizers as a meal: An easy way to create a meal with no cooking is not to serve a traditional main dish. Instead, get some good, crusty whole grain bread and lots of vegetable sticks and serve them with a variety of dips and spreads. The lentil-hummus recipe above is a great place to start. Add to this an olive tapenade, fresh guacamole, and salsa. Round things out with some hors d'oeuvres-style items like cherry tomato and bocconcini skewers or some crumbled feta cheese on endive, then finish with fresh no-prep fruits like grapes and berries.

There you have it – five easy ways to serve a healthy meal this summer without turning on your oven or stove!