Tuna and White Bean SaladWhere I live, the summers are really hot and humid. The last thing I want to do is stand over a hot stove. That’s when I rely on simple, no-cook options. With a little creativity, a few good recipes and some help from the Prepared Foods department, I’m ready to make a healthy, no-heat meal!
There are plenty of ideas for substitutions in my favorite recipes that require cooking. Gorgeous sandwiches like Tarragon Chicken Salad Sandwiches opens in a new tab can be made with store-bought roast chicken. Or filling, refreshing salads like Tuna and White Bean Salad opens in a new tab, made with canned white beans and tuna are healthy, tasty options. Here’s a list of ingredients to keep on hand or pick up on your way home for no-cook meals and snacks:
An assortment of fresh fruits and vegetables, including salad veggies (carrots, celery, radishes, leafy greens, cucumbers, avocadoes, etc.)
Nitrate-free deli meats like lean ham, turkey, chicken, etc. and vegetarian options such as ready-to-eat baked marinated tofu or tempeh
Whole grains or whole grain salads from the Prepared Foods department (add more veggies or condiments, if desired)
Pre-cooked protein options such as grilled chicken or salmon, sliced roast beef, etc.
Nuts, seeds, olives, and unsweetened coconut flakes
Nut butters and tahini (sesame seed paste)
Your favorite condiments (ketchup, BBQ sauce, mayo, mustard, etc.)
Lemons, limes, favorite fresh and dried herbs
Canned or packaged cooked legumes (white or black beans, lentils, etc.) and hummus or roasted eggplant spread
Frozen unsweetened fruit
Now, you’re ready to create some wonderfully delicious, no-heat no-stress meals. Here are a few ideas:
Canned bean salads with diced veggies, topped with sour cream or Greek yogurt. Serve as is or stuffed into whole grain pita bread.
Store-bought prepared noodles or grains. Add veggies and diced protein of choice. Try Barley with Chicken and Veggie Slaw opens in a new tab.
Chilled fruit soup made from frozen fruit is a good dessert option. Add a splash of coconut milk or some yogurt, if desired.
Purchase grilled chicken and serve with Cabbage and Carrot Slaw opens in a new tab, Refrigerator Pickled Slaw opens in a new tab, or this beautiful Rainbow Kale Slaw opens in a new tab.
Make Grilled Summer Squash and Brie Sandwiches opens in a new tab with purchased grilled summer veggies. No need to grill or heat the bread.
Mediterranean Tuna Salad opens in a new tab is great alongside a leafy green salad with grape tomatoes and crumbled feta cheese. Also, you can skip the tuna altogether and call on your well-stocked pantry to make our Not-Tuna Salad opens in a new tab or Mock Tuna Salad opens in a new tab.
Egg salad sandwiches made from “doctored-up” store-bought egg salad, like Curried Egg Salad Sandwiches with Pistachios and Arugula opens in a new tab, Egg Salad Tea Sandwiches opens in a new tab or try Hummus Tea Sandwiches opens in a new tab. Tea sandwiches are just right for lunch or a light dinner.
Serve sandwiches with chilled Summer Tomato and Cucumber Gazpacho opens in a new tab or Chilled Cucumber and Avocado Soup opens in a new tab.
Raw Vegetable Pasta with Tomatoes and Herbs opens in a new tab is a refreshing no-cook option with noodles made from summer squash and zucchini. Add some cheese, chopped tofu or some cold shrimp, salmon or chicken.
Legume salads like Zesty Aduki Bean Salad opens in a new tab, made easily with canned aduki beans, or Pinto Bean Salad opens in a new tab are great served with corn chips or corn tortillas.
My favorite is Kale Waldorf Salad opens in a new tab with a slice of French baguette. Sometimes I add a bit of salmon or chicken.
What’s your favorite no-cook option for a good summer meal? I’d love to know.
