When the thermometer exceeds 30°C, are you no longer able to cook? Good news, this season it is possible to make no-cook recipes in just a few minutes. Here are 4, validated by our dietitian.
No-cook recipes have many benefits
First advantage of these no-cook recipes: they save (a lot) of time.
“In fact, it is possible to prepare a complete meal in a few minutes without waiting for a pan to heat up or a dish to cook in the oven.“, confirms Julie Boët.
But that’s not all: no-cook recipes also allow you to be better organized in everyday life. “Many preparations can be made in advance and stored in the refrigerator until meal time. It’s ideal for busy days or impromptu picnics.”
confides the expert.
Finally, they prevent your kitchen from ending up in sweat. Practical during heatwaves!
“On a nutritional level, these no-cook recipes also provide vitamins, minerals, antioxidants and water, while highlighting seasonal products (fruits, vegetables, fresh herbs, etc.)”, specifies the dietitian.
Reasons enough to adopt these 4 recipes now…
Mediterranean Chicken Wrap
Ingredients (1 person):
- 1 whole wheat tortilla (60 g);
- 100 g of chopped cooked chicken breast;
- 30 g of light Philadelphia or St Môret type fresh cheese;
- 1/4 avocado (50 g);
- 1/2 tomato;
- 1/4 cucumber;
- A handful of arugula;
- 1 tbsp. tablespoons of pumpkin seeds;
- Pepper, Provence herbs.
Preparation
Spread the cream cheese on the tortilla. Arrange the chicken, tomato slices, thinly sliced cucumber, avocado and arugula. Sprinkle with pumpkin seeds and season to taste before rolling the wrap tightly.
Why does our dietitian love this recipe? Because it is a complete, satisfying meal and ready in less than 10 minutes. “Fresh cheese provides creaminess while avocado and seeds offer good fats to prolong satiety,” she reveals.
Chickpea, feta and melon salad
Ingredients (1 person):
- 120 g cooked chickpeas (drained weight);
- 60 g of feta;
- 150 g of melon;
- 1 can of sardines or mackerel;
- 100 g of cucumber;
- 100 g of cherry tomatoes;
- A few fresh mint leaves;
- 15 g crushed pistachios;
- 1 tbsp. tablespoon of olive oil;
- Juice of 1/2 lemon.
Preparation
Cut the melon, cucumber and tomatoes. Mix them with the chickpeas, crumbled feta and fish and chopped mint. Add the pistachios, drizzle with olive oil and lemon juice then mix gently.
Why does our dietitian love this recipe? “The sweetness of the melon contrasts perfectly with the salty feta. Small oily fish are rich in omega 3“, she emphasizes.
To remember : raw vegetables are naturally rich in fiber, particularly insoluble fiber, which can sometimes be difficult to digest. In case of irritable bowel syndrome, bloating or difficult transit, consider alternating between raw and cooked recipes.
Nordic toast with smoked salmon
Ingredients (1 person):
- 2 large slices of wholemeal bread (80 g);
- 100 g of smoked salmon;
- 40 g of fresh cheese;
- 1/4 cucumber;
- 3 to 4 radishes;
- A handful of young spinach leaves;
- A few sprigs of dill;
- Pepper ;
- As an accompaniment: 1 bowl of gazpacho or a green salad.
Preparation
Spread the bread with cream cheese. Add the smoked salmon then the cucumber slices, the thinly sliced radishes and the baby spinach. Sprinkle with dill and lightly pepper.
Why does our dietitian love this recipe?
“It is ideal when you want a light but nourishing meal.”
Smoked tofu bowl
Ingredients (1 person)
- 100 g of quinoa already cooked and cooled;
- 100 g of smoked or minced vegetable tofu;
- 70 g cooked edamame;
- 80 g grated carrots;
- 80 g of cucumber;
- 50 g of chopped red cabbage;
- 15 g cashew nuts;
For the sauce:
- 1 tbsp. tablespoon of peanut puree;
- 1 tbsp. teaspoon of soy sauce reduced in salt;
- The juice of 1/2 lemon;
- 1 to 2 tbsp. of water to thin.
Preparation
Place the quinoa in a large bowl then add the diced tofu, edamame, vegetables and cashews. Mix the sauce ingredients until you obtain a creamy texture then pour it over the bowl just before serving.
Why does our dietitian love this recipe?
“It’s a very complete vegetarian meal, rich in vegetable proteins, fiber and good fats, with a delicious sauce that makes all the difference,” confides Julie Boët.
However, for this recipe as for the others,
“do not hesitate to adapt the quantities proposed according to your age, your physical activity, your appetite or your needs”, further advises the expert.
“And if you tend to digest raw vegetables poorly, choose more digestible vegetables (seeded cucumber, peeled tomatoes, etc.) or replace some of the raw vegetables with cooked and cooled vegetables (zucchini, green beans, grilled eggplant, steamed potatoes, etc.),” concludes the nutritionist.
How to create a 100% balanced plate?
On a daily basis, always remember to combine:
- A source of protein: tuna, smoked salmon, smoked trout, ham, already cooked chicken, hard-boiled eggs, skyr, cream cheese, smoked tofu, already cooked chickpeas or lentils.
- A source of starchy foods to provide energy: wholemeal bread, tortillas, pre-cooked semolina or quinoa, legumes, wraps or pancakes.
- Good fats, essential for health: olive oil, avocado, olives, seeds, nuts or almonds.
- Vegetables and/or fruits, rich in fiber, vitamins and minerals, to adapt according to your sensitivity.