7 easy, refreshing and healthy recipes for summer


We recommend you seven refreshing and healthy recipes that you can eat both in summer and in winter.

Summer salad (vegetarian)

if you want salad Yes combine new flavors that surprise your palate, This recipe is a good option to innovate.

Ingredients

  • 1 tomato

  • half peach

  • half avocado

  • 1 burrata

  • radish sprouts

  • fresh basilic

  • 1 handful of pistachios

  • Vinaigrette: extra virgin olive oil, balsamic vinegar of Modena, juice of half an orange, a teaspoon of grain mustard and salt and pepper to taste.

preparation

Start by cutting the peach in half, then in quarters. Put a frying pan over medium heat with a drizzle of extra virgin olive oil and brown it for 2 or 3 minutes on each side. Cut the tomato and place it on the plate, then the peach once cooled, the avocado slices, the sprouts, the burrata and the basil leaves.

For the vinaigrette, mix all the ingredients well and pour it over the salad. Serve with chopped pistachios and a little orange zest.

Rolls stuffed with salmon and avocado (gluten free)

On this occasion, the chief Roberto Bosquet offers spinach rolls stuffed with salmon and avocado as a lunch or dinner option full of healthy fats. In addition, it is suitable for celiacs.

Ingredients

For the base

  • 150 grams of spinach

  • 2 eggs

  • 40 grams of almond flour

For the fodder

  • 100 grams of cream cheese

  • 60 grams of smoked salmon

  • Half sliced ​​avocado

  • spices to taste

  • Cilantro or other herbs

preparation

Put the basic ingredients in a bowl to crush them well. Once the mixture is done, prepare a baking sheet with greased parchment paper and pour it over the entire surface. Bake it for 12 minutes at 180°C. When finished, let cool and spread the dough with cream cheese, place the slices of salmon, avocado, a little cilantro and the spices you like the most. Roll it well and cut it into small pieces. You can put toothpicks in them so they don’t come apart and keep their shape.

If you like the recipe, try different toppings and add the ingredients you like the most.

carrot pancakes

Like the previous recipe, it is a healthy choice to which you can add all the ingredients you want. In this case, Marta suggests carrot pancakes stuffed with cheese, chicken and arugula.

Ingredients

Crepes:

  • 2 eggs

  • 80 grams grated raw carrot

  • 90 grams of wholemeal rolled oats

  • spices to taste

  • a little salt

  • 2 tablespoons extra virgin olive oil

  • 80 milliliters of vegetable drink

Filling:

  • three slices of cheese

  • cold cut chicken

  • Rocket

  • Cream cheese

preparation

This recipe is very simple, just Mix well all the crepe ingredients in a container and, when ready, pour it into a previously heated pan with a few drops of oil. On medium-low heat, wait until it browns a little and turn it over. Now, add the cheese so that it melts with the heat of the pan, cold cuts and remove from heat when ready. Spread the cream cheese on the free side and place the arugula or green sprouts you want and to eat!

Like the previous one, we encourage you to innovate and put your favorite filling.

Summer salad with ‘tofunesa’ (vegan)

Marta from ‘midietavegana’ on Instagram makes a salad recipe with tofu mayonnaise to provide a healthy vegan option.

Ingredients

The vegetables:

  • 1 large steamed potato (10 min) with the skin

  • 1 cup frozen edamame without pods (5 – 6 minutes)

  • 1 cup green beans steamed (8-10 minutes) then chopped

  • 2 carrots, chopped then steamed (8-10 minutes)

  • pitted olives to taste

Optional: baked bell pepper

The tofunesa:

  • 200 grams of tofu

  • 2 tablespoons nutritional yeast

  • garlic powder

  • Kala namak salt to taste

  • 100ml extra virgin olive oil

Optional: two tablespoons unsweetened cashew yogurt

preparation

Steam all the vegetables (tip: it’s easier when they’re cut up) separately so they’re crisp and put them in a bowl. For the ‘tofu mayonnaise, you must Place all ingredients in a bowl or food processor to mix well.. Marta recommends adding a plant drink if you don’t have yogurt if it’s too thick.

Once everything is ready, we mix well and we already have the vegan salad ready.

Summer rice rolls (vegan)

Another fresh, striking and very colorful option are these summer rolls with rice cakes offered by Gloria Carrión in ‘lagloriavegana’.

Ingredients

Rollers:

  • rice cakes

  • Mango

  • Red pepper

  • vermicelli noodles

  • Fresh mint

  • Cucumber

  • Red cabbage

Soak:

  • 4 tablespoons peanut butter

  • 2 tablespoons soy sauce or tamari

  • 2 tablespoons rice vinegar

  • 1 tablespoon olive oil

  • 1 tablespoon agave syrup

preparation

Dip the wafers in the water for a few seconds to soften them, remove the excess and place them on a clean surface to fill them. Cut the vegetables into julienne and start filling the rolls: three leaves of fresh mint, the noodles, the mango, the red pepper, the cucumber, the red cabbage… and roll well as shown in the video.

For the sauce, mix all the ingredients and add a little water until it has a consistency that is not too liquid, but that allows them to be immersed.

In this case, you can also try fill it with the ingredients you want the most to create new flavors.

Hummus with pesto (vegetarian)

If you are a hummus and pesto lover, you will love this recipe, it is also an ideal option for eat with raw vegetables And it’s super quick and easy.

Ingredients

  • 200 grams of cooked chickpeas

  • The juice of half a lemon

  • 1 tablespoon of tahini

  • Basil

  • toasted pine nuts

  • Parmesan cheese or nutritional yeast

  • 1 garlic

  • Salt and pepper

  • extra virgin olive oil

  • Water

preparation

It’s as simple as mixing all the ingredients together and grinding well. For presentation, add some toasted pine nuts, a drizzle of oil and a little basil.

Creamy Mango Popsicles

And to finish, a super healthy and homemade dessert made with mango, coconut milk and dark chocolate.

Ingredients

  • 250 grams of ripe mango

  • 100ml coconut milk (canned)

  • Half a teaspoon of lemon juice

  • Half a teaspoon of date paste

preparation

To make these ice creams the ideal is to have molds although in the worst case you can always do it in a small glass. First, we grind all the ingredients well until there is a homogeneous mixture and fill the molds. We put it in the freezer for about 7 or 8 hours until they solidify. We melt the chocolate in a double boiler or in the microwave at 30 second intervals and we bathe each ice cream, it will solidify instantly. To store them, put them in a tightly closed container and put them in the freezer.

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