Summer, and the last thing you want to do is spend hours over a hot stove. Even so, you can serve delicious and healthy meals with any number of easy to prepare, no-cook recipes. Here's a "cool" summer menu my family loves.
Tzatziki Dip with whole-wheat pita 'chips'
Gazpacho (cold vegetable soup)
Middle Eastern Style Tuna Salad (without mayonnaise)
Tiramisu (low fat)
Tzatziki Dip:
4-6 cucumbers (unpeeled)
1 package (about 250gr) Greek yogurt
1-2 cloves of garlic, crushed (plus another whole one for the pita chips)
Lots of fresh dill, chopped
Salt and pepper to taste
4-6 whole wheat pita, cut into quarters and toasted
Take the tops and ends off the cucumbers and then grate them coarsely. Put into a strainer and let the excess water drain out for about 20 minutes. Then place in a large bowl, and add the yogurt, crushed garlic and chopped dill. Serve with whole-wheat pita cut into quarters, rubbed with more fresh garlic and toasted.
Gazpacho - this is a traditional red gazpacho recipe:
6-8 ripe tomatoes
1 large onion
2-3 cloves of garlic, peeled
1-2 large peppers (any combination of red, yellow and light green), seeds and stem removed
1 large, unpeeled cucumber
2 tablespoons balsamic vinegar (or red wine vinegar)
3 tablespoons olive oil
4 slices of whole wheat bread, moistened in water
1 chili pepper, seeded (optional)
Fresh basil - as garnish
Sour Cream - as garnish
Remove the seeds from the tomatoes and then put everything into a food processor until smooth. Place in soup bowls top with sprigs of the fresh basil. Swirl some of the sour cream on top and serve with fresh, whole-wheat rolls or whole-wheat pita! (Serves 4)
Tuna Salad - not everyone wants a salad with mayonnaise in the summer so why not try this Middle Eastern style tuna salad recipe:
4 cans tuna (in water or olive oil), drained
1 cup crushed tomatoes
1 red bell pepper, seeded and chopped
2 shallots or 1 small Bermuda onion, finely chopped
1 clove garlic, crushed
2 tablespoons soy sauce
1 teaspoon balsamic vinegar or red wine vinegar
2-3 stems of celery, finely chopped
Can of sliced black (or green) olives - optional
Parsley and lettuce - for garnish
Mix all but the parsley and lettuce together in a large bowl, then place the lettuce on the plates and fill with the salad. Top with the parsley, either chopped or full sprigs and serve with whole-wheat rolls or pita. You can also top this with croutons by toasting bread and then seasoning them with garlic salt and paprika and then cutting them into cubes.
Tiramisu - the perfect summer dessert is cool and delicious, and this low fat recipe is far healthier than other versions.
4 eggs, separated
5 tbs. sugar
400 grams low fat cream cheese
Lady fingers - about 1 package
cup very strong coffee
3 tbs. Coffee liqueur
Cocoa powder or very dark chocolate finely grated - garnish
Beat the egg yolks and 4 tablespoons of the sugar until thick and the color of lemons, then beat in the creamed cheese. In a separate bowl, beat the egg whites into soft peaks, and add the other tablespoon of sugar, and then fold into the cheese mixture. Put the coffee and liqueur into a low bowl, large enough for dipping the lady fingers into (don't leave them more than half a second in the mixture, and don't put them in the liquid until you're just about to put them in the pan). In a serving dish, place a layer of the dipped lady fingers around the edges and at the bottom. Then pour one third of the cream, add another layer of the lady fingers on that, and continue until the top is the last third of the cream. Sprinkle the cocoa powder or grated chocolate on top and refrigerate over night.
These are only a small sampling of easy, nutritious and tasty dishes you can for the summer, that won't require you to turn on your stove or oven. Bon Appetite!