When the thermometer rises, the desire to cook often evaporates as quickly as ice cubes in a glass of water. Between days spent at home and going on vacation, mixed salads become valuable allies for lunch or dinner without spending hours in the kitchen. To avoid always eating the same plate, Alexandra Murcier relies on several canned foods that are easy to store and inexpensive. They allow you to compose meals rich in protein, fiber and good lipids in just a few minutes.
Canned sardines
Long overshadowed by tuna, canned sardines nevertheless have their place on summer plates.
“They are excellent sources of protein and omega 3, essential for cardiovascular health“, explains Alexandra Murcier.
These small fish also have the advantage of accumulating less heavy metals than larger species. They go easily with warm potatoes, arugula and a few capers.
Canned mackerel
Like sardines, mackerel provides protein and omega 3. Their pronounced flavor quickly enhances a mixed salad. They can be crumbled with tomatoes, red onions and a squeeze of lemon for a complete meal in minutes.
Lenses
Canned lentils make a nutritious salad without cooking. Their low glycemic index, their richness in iron and their supply of vegetable proteins make them an interesting ingredient when temperatures rise.
Chickpeas
Chickpeas also have a low glycemic index and high nutritional density. Combined with cucumber, fresh herbs and a little lemon, they provide consistency while maintaining a touch of freshness.
Red beans
Red beans are among the legumes richest in fiber.
“They are very rich in fiber, which promotes satiety and good digestive functioning.“
The nutritionist recommends rinsing them after opening to reduce their salt content.
Artichoke hearts
Low in calories, canned artichoke hearts provide fiber as well as vitamin B9. They fit easily into a salad with olive oil, lemon and a few shavings of parmesan.
Crab in crumbs
Often left aside, canned crab is a good source of protein, but also iodine and zinc. It goes well with avocado, citrus fruits and coriander for a summer salad with iodized flavors.
Crushed tomatoes
Even in peak season, canned crushed tomatoes can find their place in cold preparations.
“They are rich in lycopene, a powerful antioxidant, and their format allows them to be enjoyed all year round.“, recalls Alexandra Murcier.
Served in a quick sauce or seasoned with a few spices, they easily accompany quinoa or bulgur.
A few fresh vegetables, aromatic herbs and quality olive oil are then enough to transform these emergency products into complete and delicious summer dishes.