As the mercury rises, it’s hard to think about eating…much less preparing meals. Try these sizzling strategies to help you keep your cool—and your good nutrition in the months to come.
Look to Mother Nature for help.
The deluge of seasonal vegetables and fruits can help keep you away from the hot stove or oven. Turn the summer’s bounty into crisp salads, refreshing desserts, and easy sandwiches without turning on the heat.
- Dip raw vegetables—like sugar peas and carrots—into fat-free ranch dressing.
- Enjoy a sliced tomato and mozzarella sandwich with a cool pesto spread.
- Put grapes in the freezer and pop them in your mouth for a cool frozen treat.
Use everything but the oven.
Rely on the microwave, slow cooker, and rice steamer to help keep the heat out of the kitchen, or take to the outdoor grill for easy lowfat cooking. Grilling chicken or vegetables? Add extra pieces to the grill and enjoy for other meals throughout the week.
Keep it simple.
Keep meals quick and easy. If you do prepare meals, make them early in the day while the temperature is still cool. Many foods taste better when made ahead and refrigerated.
Drink, drink, drink!
It’s easy to get dehydrated in the hot weather. Put your water bottle in the freezer the night before—as it thaws during the day you will always have cool refreshment at hand. Pour your favorite fruit juice mixed with club soda or sparkling water over ice for a fresh fruit spritzer. Or make a fun fruit shake with your favorite fruit, a frozen banana, and liquid of choice (fruit juice, milk, soy milk). Be creative!
No-Cook Meals Made Easy
Here are a few ingredients to keep on hand—or pick up at the store—to help you put together meals that don’t require cooking.
- Chicken, rotisserie-style—Store-cooked chickens are available and affordable in many markets. Beyond the basic meal of a leg and thigh, convert them into salads, sandwiches and wraps to be eaten later in the week.
- Canned Beans—Toss them in salads, puree them for dips or use them in no-cook burritos. A great source of protein and fiber! Rinse before using to reduce the sodium.
- Frozen Shrimp—Buy pre-cooked and thaw for 5 minutes in a colander under cold running water. Perfect for quick seafood meals.
- Canned & Bottled Vegetables—Roasted peppers, artichoke hearts, beets—or any other of your favorites. Refrigerate and use to build salads and side dishes.
- Nuts and Seeds—These can add texture, flavor and a great source of fiber to sauces, salads and desserts. Store in an air-tight container to keep fresh.
- Frozen Fruit—Berries, like raspberries and blueberries make great additions to cereals, salads and frozen beverages like smoothies.