Almost no one doubts influence of weather on our body and how this, in turn, modifies our habits and dietary requirements. For that reason, during winter, we lean towards more forceful and very hot dishes, which help us to stay warm, while during summer we prefer light and refreshing preparations made to hydrate ourselves.
In RecetaGratis we have compiled for you best cold and healthy summer meals , a very special selection that includes recipes for salads, creams, soups, sandwiches and other types of preparations. In addition, we have taken ingredients into account, leaning towards those that are lighter and more nutritious. What are you waiting to taste them?
You may also be interested in: Summer meals for children
Vichyssoise without cream
This cold cream comes from French gastronomy and stands out for its delicate flavor, its light consistency and sensation of freshness it leaves on palate. Originally it contains cream, but in version that we propose we have replaced it with oat milk, ideal for lactose intolerant people .
If you are looking for cold and healthy summer meals, this will come in handy as a starter or for dinner. Prepare this recipe by following steps we share here: ” Vichyssoise without cream “.
Ceviche is an easy preparation made from marine products. It does not require cooking , as this process is replaced by one called denaturation, where citric acid is used to achieve similar properties.
Result is an exquisite and nutritious dish, which you can accompany with different garnishes: sweet potato (sweet potato), roasted corn, cooked sweet corn (corn), oil-free fried potatoes , sliced or grated raw boiled carrot, boiled or baked cassava, salad of lettuce, avocado and mango, nori seaweed, etc.
Moroccan chickpea salad
Moroccan cuisine stands out for having a wide range of recipes with very common ingredients in healthy summer meals: vegetables, legumes, fruits, foods with healthy fats and spices.
With this criterion, we select this preparation full of soluble and insoluble fiber and a high percentage of potassium. In addition, it contains proteins, zinc and vitamins B1, B2, B9, A, C, E and K. Savor this refreshing culinary proposal following Moroccan chickpea salad step by step .
Melon soup with mint and yogurt
Nothing like a cold soup to keep your body hydrated during summer heat. And even better if it contains fruit! In this preparation, melon is protagonist due to its high moisturizing power , since it is composed of 80% water, and due to high content of vitamin A to keep skin healthy.
In addition, this recipe does not contain cream, but yogurt, which makes it lighter and healthier. Likewise, its seasonings increase sensation of freshness in each sip, something that we appreciate very much when heat is accentuated. Delight in this dish by following step-by-step melon soup with mint and yogurt .
Quinoa salad with avocado and tuna
If you are looking for cold and healthy summer meals, capable of providing you with a high amount of fatty acids , here is ideal recipe. This salad contains quinoa, which provides more omega 3 fatty acids than salmon, tuna, which contains more omega 6 than most fish (except for sardines), and avocado, which provides alpha-linolenic acid (a type of omega 3 also present in olive oil).
If you still don’t know what cold summer food to try, prepare this refreshing and delicious recipe by following step by step that we share in this recipe: ” Quinoa salad with stamina and tuna “.
This light sandwich is not only delicious, but it also gives you all benefits of carpaccio and freshness of vegetables that accompany it. Carpaccio has Italian origin and consists of a raw meat, cut into very thin loaches, used for many types of recipes. Its properties include its low caloric content , ease of digestion, large amount of proteins, absence of chemicals or additives and immediate energy intake.
Delight yourself with this gourmet recipe, preparing it in a two-by-three following step-by-step carpaccio sandwich recipe . And since carpaccios are also part of best healthy, easy and cold summer meals, don’t miss these other versions:
Gazpacho is a traditional Spanish preparation and is part of their cold and healthy summer meals. Original recipe contains tomatoes and peppers, which is why it provides a high dose of vitamin C, vitamin A, lycopene (antioxidant) and potassium.
On this occasion, we suggest you include strawberries, as they provide a sweeter and smoother flavor, reducing relative natural acidity of this recipe. Try this refreshing recipe by following strawberry gazpacho step by step . And if you want to continue investigating, in this video we show you how to make it with beets:
Lima tuna dish
Cause Lima is an iconic dish of Peruvian gastronomy . This meal is very complete, as it brings together proteins, carbohydrates, healthy fats and micronutrients. In addition, it is refreshing, easy to prepare, light and has a sophisticated touch. It is perfect for special celebrations during summer!
Our version has very accessible ingredients and you may already have them at home: canned tuna, avocado, onion and potatoes (preferably yellow). If you are looking for easy, cold and healthy summer meals, try this recipe by following instructions we share here: ” Causa limeña de tuna “. If you want to discover other versions, do not miss Lima chicken cause , it is also delicious!
Couscous and avocado salad
Salads always predominate in any list of easy and healthy summer meals, as they help to fill you up, hydrate you, feed you and prepare them will not give you much work. How about including one with couscous and avocado in your recipe book?
Couscous are semolina grains with a wide nutritional value , ideal for preparing garnishes or as a base for salads, since they can be served hot or cold. For its part, avocado contains 74% water, abundant potassium, folic acid, vitamins B5, B6, C, E and K and healthy fats.
In addition, this fresh and light dish contains: tomato, white onion, lemon, olive oil, salt and pepper. Prepare it as a side dish or starter by following our step-by-step couscous and avocado salad .
Cold Beet Apple Soup
Not in mood for a cold soup? Not only does this beetroot soup look very appetizing, it also tastes delicious and delicate, so it’s perfect to complement your summer meals.
Its nutritional contribution includes antioxidants, iron, abundant fiber (pectin and others), proteins, vitamin C and potassium, mainly. As if that were not enough, it does not contain cream, but Greek yogurt although you could also use natural unsweetened yogurt to further reduce calories in recipe, making it lighter and more nutritious. Do not miss our recipe for beetroot soup and give it a try.
If you want to try other cold soups, don’t miss these ideas:
Cold melon soup with ham
Cold tomato soup
Salmon tartare with avocado
Original tartar starts with raw meat, minced and mixed with egg yolk. Later, that base is mixed with various seasonings: onion, capers, chopped parsley, mustard, Worcestershire sauce, Tabasco sauce and olive oil. However, today there are many recipes that exist, such as salmon tartare with avocado that we propose for your summer meal menu.
Doesn’t that look good? It is also a light and refreshing dish ! Learn how to prepare it by following our recipe for salmon tartare with avocado and mango .
Mexican salad with beans
This salad is characterized by its high content of fiber, vegetable proteins, and slow-absorbing carbohydrates . In addition, it is interesting to highlight presence of tomato, since this fruit provides 94% water and a lot of vitamin A and C.
Be sure that, after first bite, this recipe will become one of your favorites to combat high temperatures. of summer. Follow next step by step and prepare this Mexican salad with beans .
Cold carrot and orange soup
Carrot provides approximately 350 mg of potassium per 100 g, a proportion very similar to banana, while orange provides approximately 200 mg. Potassium helps fight dehydration , providing a part of mineral salts or electrolytes lost by body during this process (other part is provided by sodium).
In addition, both ingredients contain vitamin A and C, micronutrients full of antioxidants that help you fight free radicals, thus preventing sun damage to skin. In this recipe, we also include chicken broth, which provides protein and vitamin B, 93% of required daily intake. Try this light and nutritious soup by following easy steps we share here: ” Cold Carrot Orange Soup .”
Tip: potassium also helps reduce fluid accumulation and control blood pressure.
Cod and Orange Salad
Although this very popular dish in Spain can well be classified as gourmet , its preparation is very simple and provides multiple nutrients, making it ideal to include in your menu of cold and healthy summer meals.
A description of its flavor? Each bite is an effective contrast between intensity of cod and citrus freshness of oranges. Don’t think twice and prepare this Cordovan culinary wonder, using just four ingredients and following step by step that we share in recipe for cod and orange salad .
Salmorejo with and without bread
Salmorejo, along with gazpacho, is one of great protagonists of summer in Spain, and they are easy, refreshing and nutritious recipes, what more could you ask for?
Now, if you cannot consume salmorejo because it contains gluten, we suggest this recipe that replaces bread with cooked potato, so there is no problem! Prepare this easy and tasty dish by following steps we provide in recipe for salmorejo without bread .
Other salmorejo options are apple salmorejo and traditional recipe that we share in this video:
Tip: accompany this recipe with chopped Serrano ham and egg.
Other easy, cold and healthy summer meals
If you have been wanting more cold, easy and healthy summer meals, here are some extra proposals:
- Tabboule with prawns
- Spinach and pear salad
- Salmon and avocado sushi
- Avocado and quinoa sushi
- Sushi california roll
- Turkey apple wrap
- Smoked salmon wrap
- Hummus and avocado wrap