PRACTICAL TIPS FOR HEALTHY SUMMER COOKING

Cooking in the summer can turn into a chore - especially in a heatwave - but planning and cunning gives more time and energy to enjoy the weather...

Some of this information appeared in How too...cook during a heatwave  7/18

Sunshine Salad: gorgeous low-fat blend of juicy fruit & succulent meats
First made at a pretty hotel near a Scottish ferry; guests loved it!

The key to stress-free healthy summer cooking is planning, judicious use of supermarket/deli products and lots and lots of raw vegetables.  

There's no need to spend a lot of money; have look at what's in your fridge and proceed accordingly.  

Recipes II (Salads & Warm Weather Foods) on the NavBar have loads of great dishes and 67goingon50 will continue to post delicious spectacular dishes over the summer months.

The following practical tips are a great start:

Make lots of stuff in advance in the evening when it's cooler

• freshly prepared food will last 3 days in the fridge
• don't roast one chicken; roast two. (Or three, freezing one.) 
• bake a couple of big panfuls of 4-ingredient easy-peasy glazed wings/drums - one for eating now; the other to be reheated within 3 days, or frozen
• don't forget your slow cooker for overnight cooking: a shoulder of lamb can be cooked Mongolian style, cooled, fat removed, shredded and crisped up in the oven or on the barbie
• and the freezer is perfect for Make Ahead Fancy Sandwiches

Make big batches of pasta and rice for the fridge; it'll last 3 days 

• use as a base for different Dressings, Sauces/Dips with additions of meat, fish or plant protein and plenty of colourful raw veg
• have on hand any or all of 0-fat thick plain yoghurt, olive oil, lemons, limes, white/red/balsamic vinegars, parsley/mint/dill, soy sauce, toasted sesame oil, pickles, water chestnuts, bamboo shoots
• lightly sprinkle drained cooked Italian pasta with olive oil to prevent sticking; it can be refrigerated 3 days
• rice, once cooked, should be spread on a large platter to cool one hour, left in the fridge overnight then bagged up for the freezer
• Chinese dried noodles: soak in boiling water 5 mins; drain and sprinkle with sesame oil; see How to use your noodle/s for a guide to varieties
• potatoes cut into small pieces and cooked 5-10 mins make super-frugal salads with or without boiled eggs, cubes of bell pepper, celery and spring onions; yoghurt based mayonnaises cut calories and fat

Frugal Sesame Noodle Salad, Vegan

Take advantage of supermarkets, delis and restaurant takeaway

• smoked mackerel, tinned and frozen fish, bbq chicken, ribs, and Chinatown roast duck all provide protein focus
• deli or jarred additions like artichoke hearts, bell peppers & sun-blush tomatoes add wonderful flavour (the frugal can make their own easy  marinated bell peppers & sun-blush tomato bombs) 
• add lots of raw vegetables for colour, texture and a good dose of vitamins and minerals; no need to go mad - a trio of single vegetable salads are quick & easy.  Also try Simple Pretty Salads made with standard salad ingredients

Exotic Duck & Pineapple Salad 

Ready-made carbs save time and energy

• try tinned rinsed and drained pulses, lightly dressed in vinaigrette or left plain with herbs

• bags of well-priced supermarket rolls are perfect for picnics or buffet tables 

• or make your own easy-peasy no-knead rolls (bagels, buns) and bread (focaccia)

• Make cold soups from raw veg (Tomato Gazpacho or Spiced Avocado with vegan option.) 

Salads:

• Add chunks of fruit to conventional salad ingredients for a twist.  

• Invest in small portions of flavourful proteins from supermarket delis (M&S  has superb pre-packed salads at 3/£7 and more expensive but worth-it fresh salads); bulk them out with lettuce, tomato & cucumber and/or lightly cooked green beans, cauliflower, broccoli spears; adding yoghurt-mayo if needed.

• Avoid heavy fat-laden dressings 

 M&S Deli Prawns (3 for £8.00 on offer 6/23):
add salad bits at home for a tasty protein packed meal

• PROTEINS:  Stock up on frugal protein bombs, eggs.  They're great for 67 budget-friendly devilled eggs with tuna, ham or avocado OR hard-boiled and bathed in a mayo & yoghurt sauce OR Spanish type tortillas served at room temperature.

• Chicken thighs steeped overnight in lemon or lime marinade then baked and cooled, are a delicious more-ish time-saver.  Almost instant frugal chicken wings brushed with hoisin sauce, orange juice and sesame seeds are a real crowd-pleaser for kids.  See Nav Bar: RecipesI/Chicken

• Don't forget Healthy Sandwiches for an easy picnic

• Desserts: focus on fresh fruit, fruit salads and no-bake desserts

• Healthy Drinks.  Offer fruit-flavoured waters instead of fizzy sugar-laden drinks.  For adults: summer concoctions which do double duty as proper cocktails and alcohol-free fizzes are on the NavBar:RecipesI/Drinks.

Also: 

Warm Weather Food: NavBar RecipesII

Salads: NavBar RecipesII

Dressings

Sauces/Dips

Pinterest: Bmleegros/Board: warm weather food

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This information and these recipes have been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced without the author's written permission.