What to cook on summer days

On summer days, it is best to cook light, quick-to-prepare and refreshing dishes that do not require long cooking and do not burden the digestion.

Some ideas divided by meal:

🍳 Breakfast:

• Oatmeal with fruit (cold – “overnight oats”)

• Greek yogurt with chia seeds, honey and blueberries

• Smoothie (e.g. banana + spinach + mango + coconut water)

• Avocado toast with tomato and egg

🥗 Lunch:

• Protein salads (chicken, tuna, eggs, tofu):

○ Caprese salad (tomato, mozzarella, basil, olive oil)

○ Chicken salad with avocado and arugula

○ Lentil or chickpea salad

• Cold soups:

○ Gazpacho (tomato soup without cooking)

○ Cold cucumber soup with yogurt

• Summer pasta:

○ Pasta with pesto and cherry tomatoes

○ Whole grain pasta with zucchini, peppers and feta cheese

🍽️ Dinner:

• Baked fish or chicken with vegetable side dish

• Vegetable casserole with zucchini, peppers, onions

• Tortillas with vegetables and hummus

• Rice salad with peas, corn, tuna and lemon dressing

🍉 Snacks and meals:

• Watermelon, cantaloupe, peaches

• Fruit or vegetable smoothie

• Cold yogurt with flax seeds

• Homemade ice cream made from frozen fruit

🔆 Tips:

• Use seasonal vegetables and fruits (tomatoes, peppers, cucumbers, zucchini, berries, peaches).

• Prepare food quickly: steam, grill, pan or oven.

• Avoid fried foods and heavy sauces.