Heatwave meal ideas: no-cook recipes for summer

A heat wave requires a lot of us — and we don’t just mean extra layers of deodorant. The body uses a lot of energy to stay cool (yes, sweating is actually hard work) and makes movement more difficult.

When our energy requirements increase, eating enough and eating healthy is even more important, especially if you’re still running intense workouts in this heat.

But the idea of ​​melting over the stove or oven means that many of us are guilty of grabbing a fab instead of eating a real meal. We’ve got the solution: These simple recipes don’t involve cooking, so you can chop, peel, and blend just the way you want to eat well in the heat.

Greek yogurt with turmeric honey

A simple breakfast packed with protein and fat (you can replace the yogurt with a dairy-free alternative if needed). We love adding salted nuts to replenish minerals lost from summer sweats and make sure to sprinkle them on granola or banana slices for some carbs to refuel post-workout.

No-cook recipe: turmeric honey and Greek yogurt
No-cook recipe: turmeric honey and Greek yogurt

Serves: 2

Ingredients:

200 gm honey

60g fresh ginger root, peeled and grated

peel 1 lemon

2 teaspoons ground turmeric

1/4 teaspoon ground black pepper

To serve:

500 gm greek yogurt

40g salted walnuts, coarsely chopped

method:

First make ginger and turmeric honey. Pour the honey or put it in a jar (don’t worry if the honey is too hard, the ginger will break it up). Add grated ginger, lemon peel, turmeric and black pepper and stir to combine.

To serve, divide the yogurt between two bowls to form wavy swirls. Top each serving with honey, ginger, turmeric and some roughly chopped salted walnuts and enjoy.

Honey can be stored in a closed jar in the cupboard for at least a month.

Recipe and photos from Green Kitchen: Quick + Slow by David Frenkiel & Luise Vindahl (Hardie Grant, £27).

Tomato, chickpea and feta salad

Perfect for freshly ripened summer tomatoes, this recipe is known by its creators as ‘the slice’. Chopping, drizzling and throwing salads because of the little effort it takes. But it’s also proof that salads aren’t satisfying, as this salad is packed with fiber, fat, and flavor that’ll keep you energized until it’s your Magnum break.

Recipe without cooking: tomato and chickpea salad
Recipe without cooking: tomato and chickpea salad

Serves: 4

Ingredients:

1 large shallot, thinly sliced

2 cloves garlic, grated

1 tablespoon balsamic vinegar

300 gm small mixed tomatoes, halves and large, cut into slices

1/2 coarsely chopped cucumber

1 avocado, cut into 2cm cubes

150g feta cheese, cut into 2cm cubes

Handful of fresh mint, roughly chopped, plus more for serving

400 grams of chickpeas, drained and drained

2 tablespoons olive oil

1 tablespoon thyme

Sea salt and freshly ground pepper

method:

Place the shallots in a salad bowl with the balsamic vinegar and garlic and stir to combine

Add tomatoes, cucumbers, avocado, feta cheese and chickpeas, then pour olive oil over them.

Season with a sprinkle of salt and pepper and stir to combine.

Served with thyme and a little mint.

Recipe and photos from Green Kitchen: Quick + Slow by David Frenkiel & Luise Vindahl (Hardie Grant, £27).

Asian style shredded chicken and kale salad

Grilled chicken goes a long way and is perfect for frozen salads. Either cook on a cold day or buy a ready-made toaster for this cold, protein-rich lunch.

No-cook recipe: shredded chicken salad
No-cook recipe: shredded chicken salad

Quantity is enough 2

Ingredients:

125g cabbage

1 small leek, grated

Zest and juice of 1 lemon

3 tablespoons coconut cream

1 tablespoon mayonnaise

1 teaspoon Thai fish sauce

1 grated carrot

200 gm grilled shredded chicken

method:

Place the cabbage in a pot of boiling water for 2 minutes, then add the shallots for the last 30 seconds. Drain and run under cold water and leave to dry on kitchen paper.

Meanwhile, in a large bowl, combine lemon peel and juice, coconut cream, mayonnaise, and fish sauce.

Combine carrot mixture, chicken, and turnip, and season to taste.

Recipe and photos from Discover Great Veg.

Chocolate bars, peanut butter and hummus

High-fiber dessert bars are not only good for your gut, but they’re also a cool way to eat chocolate in the heat.

No-cook recipe: Chocolate, Peanut, and Chickpea bars in the fridge
No-cook recipe: Chocolate, Peanut, and Chickpea bars in the fridge

Photos: Green Kitchen / Discover great vegan recipes

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