This story is authored by nutritionist and registered dietitian, Carrie Gabriel, MS, RDN of The Homecooking Dietitian.
With summer approaching, most of us might find it less desirable to turn on our ovens or stoves to create a home-cooked meal. You’re in luck, because there are plenty of ways to get healthy food on the table without cranking up the heat. Check out some of quick and healthy no-cook meal recipes below.
Chicken, Peach, and Avocado Salad
With stone fruits now in season, I suggest whipping up something with peaches or nectarines. How about a chicken, peach, and avocado salad? This recipe is rich in filling protein, healthy fat and lots of fiber.
- Buy a bag of mixed greens, 2-3 peaches, an avocado, and pre-cooked cubed chicken.
- Slice up the peaches and avocado.
- Toss everything together.
- Dress this with balsamic and olive oil or your favorite store bought dressing. (A Dijon honey mustard or
poppyseed dressing would go great with this salad!)
Turkey, Cucumber, Tomato, and Hummus in a Whole Wheat Pita
This recipe gives you some protein, complex carbohydrates, healthy fats and vitamin filled vegetables.
- Cut a whole wheat pita in half and add a large tablespoon of hummus to each side.
- Slice up some cucumber and tomato and layer inside on top of the hummus.
- Add low sodium and pre sliced turkey.
- Feel free to sprinkle some crumbled feta in there too if desired.
Tuna Salad Wrap
This recipe is protein-rich with a variety of crunchy vegetables.
- Use one can of water packed tuna. Drain it and mix it with low fat mayonnaise or your favorite
dairy free substitute. - Add a teaspoon of Dijon mustard for a kick!
- Chop up some red bell pepper, celery, and green onions and add that to the blend.
- Get out two of your favorite brand of tortillas and spread this mixture over them.
- To make it less mushy, layer the top with a few pieces of lettuce.
- Roll and enjoy!
Italian Inspired Chickpea Wrap
This recipe has some delicious plant based protein and is high in fiber and antioxidants.
- Chop up a small zucchini, a small head of broccoli, about 12 kalamata olives, a medium tomato
and about a cup of provolone cheese. (Be sure to chop everything into tiny pieces.) - Drain and rinse 1 cup of chickpeas.
- Add everything to a bowl with ¼ cup of Italian salad dressing. Stir well.
- Place a romaine leaf on each wrap before adding your filling.
- Fold and enjoy!
