17 Healthy summer meals - no cooking required

No-cook meals and snacks are becoming increasingly popular - they're super-healthy and convenient too. No need to slave over a hot stove when the sun is shining outside (that time could be much better spent going for a run!) - all it takes is some inspiration and a few ingredients to whip up some no-cook delights. If you want to keep meal times simple or are following a raw food diet, these 17 recipes will help inspire you.

#1. Raw Pancakes

These 100% raw pancakes can be made in minutes and they taste delicious served with blueberries or bananas. Careful - they're quite rich, so one may be enough! Made with flaxseed meal and coconut oil, they're packed with protein, fibre and good fats, helping to keep you full until lunchtime.

Image credit: The Rawtarian

#2. Buckwheat, Apple and Walnut Porridge

This creamy raw take on porridge is super-good-for-you, with buckwheat groats and walnuts soaked in water then blended with fruit juice and spices. The best part is you can mix and match the toppings - we love some bananas, berries and cacao nibs. Make this before bed and wake up to a healthy brekkie!

#3. Veggie Sushi Rolls

Skip the carb-heavy rice and make these vegetable sushi rolls, packed with carrots, cucumber, avocado, red pepper and courgettes. You could use any veggies you like really - the avocados are a source of good fats, whilst nori (seaweed) sheets are packed with iodine to support thyroid function, and are also up to 50% protein!

Image credit: Nutrition Stripped

#4. Raw Cauliflower Mash

We're massive fans of cauliflower pizza bases and cauliflower rice, so why not try this healthy mashed potato alternative? All you need is a cauliflower, some cashews, olive oil and herbs and you have a side dish that's every bit as moreish as mash. Delicious served with chicken, fish - even sausages!

#5. Raw Sweet Potato Mash

The Expertrain team love sweet potatoes, so how better to prepare them than to make raw mash? Roasting them in the oven is great, but as they take around an hour, it can make you feel pretty hot and bothered during the summer months. This no-cook mash uses dates, sweet potatoes, almonds, raisins and vanilla. It's a pretty sweet end result that almost tastes like dessert!

#6. Raw Veggie Chilli

Making chilli without meat means it's much quicker to prepare, and this no-cook version is the quickest of all, great for those lazy nights when you can barely be bothered to make dinner. Make a big batch and you can be enjoying chilli for days! With carrots, celery, red peppers and mushrooms, this has just 73 calories per serving.

#7. Veggie Noodles with Ginger and Lime Peanut Sauce

Vegetable noodles are all the rage, whether you have a spiraliser or make yours with a mandolin or sharp knife. We love this Asian-inspired recipe with its spicy ginger, lime, peanut butter and coconut milk sauce. The carrot noodles are packed with beta-carotene, which the body converts into vitamin A, vital for healthy skin and vision!

Image credit: The Roasted Root

#8. Vegan Coconut Curry Soup

A vegan, no-cook soup with the flavours of Thailand? Yes please! Loaded with vegetables, this is a great way to get your five a day, and there's no food waste if you make a large batch, as you can take some to work for a healthy lunch!

#9. Raw Chocolate Cupcakes

Raw baking is the best type of baking - minimal work involved for delicious treats! This raw chocolate cupcake recipe uses a base of walnuts, cinnamon, dates and cocoa powder for the 'cake' and creamy avocados to make the icing - you won't believe how good these taste!

#10. Raw Brownies

Yum - brownies! This no-bake version makes the most of healthy ingredients such as Medjool dates, almonds and walnuts - all loaded with protein and fibre - and creates delicious brownies that are free of refined sugar and additives!

#11. Raw Chocolate Mousse

Making creamy chocolate mousse with avocados only sounds odd until you try it the first time. Then, you'll be hooked! With dates and cacao powder, this super-healthy, silky mousse is loaded with good fats and fibre, and it's a delicious way to end your meal.

#12. Raw Vegan Lime Cheesecake

New York baked cheesecake can be time consuming to make, not to mention it's packed with fat and sugar and totally unsuitable for vegans! This raw cheesecake recipe is made with cashews and coconut milk - it's so creamy that your friends probably won't even guess it's vegan!

Image credit: Casey Jade

#13. No-Bake Muffins

Recently we made some delicious lemon and chia seed muffins that went down a treat, but how about these easy no-bake muffins, for those days you want to bake but can't be bothered using the oven? With porridge oats (use instant), shredded coconut, banana, strawberries, walnuts and almond butter, this is a great way to introduce your kids to healthy eating!

#14. Raw Energy Bars

Forget shop-bought bars with their added sugar and preservatives and make your own - it couldn't be simpler. These are great to take to the gym, to work or just for a quick snack at home. With oats, pistachios, almonds, cashews, sunflower seed, flax seeds, cinnamon and dried blueberries bound together with almond butter and raw honey, we suggest making a big batch of these as once your friends try them, they won't last for long!

#15. Macro Bowl

If you ever feel like you're too busy to eat healthily - we've all been there after a long day at work - then macro bowls are for you! Chucking a whole load of healthy, fresh ingredients at a bowl and calling it dinner is sooo fashionable - in fact, you'll find macro bowls available in all the coolest health food bars and cafes. Here's how to make your own:

30-60% whole grains

20-30% seasonal veggies

10% beans, tofu or tempeh

Sea vegetables and something fermented - kimchi or sauerkraut are ideal

Check out the amazing recipe from Wholehearted Eats which includes delicious cauliflower 'rice'!

Image credit: Wholehearted Eats

#16. Raw Vegetable Stir Fry

Even faster than a regular stir fry, this raw version uses a spicy marinade which the vegetables soak up. We recommend marinating overnight or for at least a few hours before you tuck in. Carrots, red peppers and broccoli are the suggested vegetables in this recipe, but you really could use whichever veggies you love to eat raw - they'll retain all their nutrients!

#17. Vegan Raw Stuffed Peppers

Unlike traditional stuffed peppers which take a while to roast in the oven, this recipe is 100% raw and suitable for vegans. The stuffing? A mix of mushrooms, sunflower seeds, carrots and tomatoes (loaded with antioxidants) that's given a quick whizz in the food processor before being stuffed into vitamin-C rich red pepper halves.


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Author By Paula Beaton
Date On 3rd Jun 2015 at 15:08
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