5 EASY No-Cook Meals For Summer | Low Calorie & High Protein
Recipes in this Video
Ingredients
- ●1 block silken tofu
- ●2 tbsp soy sauce
- ●1 tsp sesame oil
- ●1 green onion, chopped
- ●1 tsp sesame seeds
- ●1/2 tsp chili oil (optional)
Instructions
- 1Open the package of silken tofu and drain any excess liquid.
- 2Carefully cut the tofu into cubes and place them in a serving dish.
- 3In a small bowl, mix together the soy sauce and sesame oil.
- 4Drizzle the soy sauce mixture over the tofu cubes.
- 5Sprinkle the chopped green onion and sesame seeds on top of the tofu.
- 6If desired, drizzle with chili oil for added spice.
- 7Serve immediately as a cold dish.
Equipment
The fruit and yogurt parfait is a popular American dish that combines layers of creamy yogurt, fresh fruits, and crunchy granola. It's often enjoyed as a healthy breakfast or a refreshing snack. This dish celebrates the abundance of fresh fruits available in the U.S. and has become a staple in cafes and breakfast menus across the country, with many variations to suit different tastes and dietary preferences.
Ingredients
- ●yogurt
- ●granola
- ●mixed berries
- ●honey
- ●banana
- ●nuts
- ●chia seeds
- ●coconut flakes
Instructions
- 1Layer yogurt in a glass or bowl.
- 2Add a layer of granola on top of the yogurt.
- 3Place a layer of mixed berries over the granola.
- 4Drizzle honey over the berries.
- 5Add sliced bananas on top of the honey.
- 6Sprinkle nuts over the bananas.
- 7Add another layer of yogurt if desired.
- 8Repeat the layering process until ingredients are used up.
- 9Top with chia seeds and coconut flakes for garnish.
- 10Serve immediately or chill for a few minutes before serving.
Ingredient Alternatives
yogurt
Healthier: Greek yogurt
Cheaper: cottage cheese
Greek yogurt adds protein and creaminess.
granola
Healthier: oats
Cheaper: cereal
Oats provide fiber and are often less expensive.
mixed berries
Healthier: sliced apples
Cheaper: frozen berries
Frozen berries are budget-friendly and nutritious.
honey
Healthier: agave syrup
Cheaper: maple syrup
Maple syrup can be a cost-effective sweetener.
Techniques
Equipment
Also Known As
Ingredients
- ●8 rice paper wrappers
- ●1 cup cooked shrimp, peeled and deveined
- ●1 cup vermicelli noodles, cooked
- ●1 cup lettuce leaves, shredded
- ●1/2 cup carrots, julienned
- ●1/2 cup cucumber, julienned
- ●1/4 cup fresh mint leaves
- ●1/4 cup fresh cilantro leaves
- ●1/4 cup peanut sauce (for dipping)
Instructions
- 1Fill a shallow dish with warm water.
- 2Dip one rice paper wrapper into the warm water for about 10-15 seconds until it softens.
- 3Lay the softened wrapper on a clean surface.
- 4In the center of the wrapper, place a small amount of shrimp, vermicelli noodles, lettuce, carrots, cucumber, mint, and cilantro.
- 5Fold the sides of the wrapper over the filling, then roll it tightly from the bottom to the top.
- 6Repeat the process with the remaining wrappers and filling ingredients.
- 7Serve the rolls with peanut sauce for dipping.
Equipment
Ceviche is a traditional Peruvian dish that showcases the country's rich marine resources. It is often served as an appetizer and is popular in coastal regions. The dish is celebrated for its fresh flavors and is a staple in Peruvian cuisine, often enjoyed during festive occasions and gatherings. Ceviche's preparation involves marinating raw fish in citrus juices, which 'cooks' the fish through acidity, making it a refreshing choice in warm climates.
Ingredients
- ●fresh fish
- ●lime juice
- ●onion
- ●cilantro
- ●chili peppers
- ●salt
- ●pepper
Instructions
- 1Cut the fresh fish into small cubes.
- 2Marinate the fish in lime juice for about 15 minutes.
- 3Add thinly sliced onion and chopped cilantro to the fish.
- 4Incorporate diced chili peppers for heat.
- 5Season with salt and pepper to taste.
- 6Serve chilled, garnished with additional cilantro.
Ingredient Alternatives
fresh fish
Healthier: sustainable seafood
Cheaper: canned fish
Canned fish can be more affordable and still nutritious.
lime juice
Cheaper: lemon juice
Lemon juice is a budget-friendly alternative.
Techniques
Equipment
Also Known As
Ceviche is a traditional dish from Peru, celebrated for its vibrant flavors and fresh ingredients. It often features seafood marinated in citrus juices, which 'cook' the fish. Shrimp and crab ceviche is a popular variation, showcasing the abundance of the ocean. This dish is a staple at summer gatherings and is enjoyed worldwide, with many regional adaptations.
Ingredients
- ●shrimp
- ●crab meat
- ●lime juice
- ●red onion
- ●cilantro
- ●jalapeño
- ●tomato
- ●avocado
- ●salt
- ●black pepper
- ●olive oil
Instructions
- 1Prepare shrimp by cleaning and deveining them.
- 2Cut shrimp into small pieces and place in a bowl.
- 3Add lime juice to the bowl with shrimp, ensuring they are fully submerged.
- 4Let shrimp marinate in lime juice for 15-20 minutes until they turn opaque.
- 5Finely chop red onion and jalapeño, then add to the shrimp mixture.
- 6Dice tomato and avocado, and gently fold into the mixture.
- 7Chop cilantro and add it to the bowl, mixing well.
- 8Season with salt and black pepper to taste.
- 9Drizzle with olive oil and mix gently.
- 10Serve chilled in small bowls or on tostadas.
Ingredient Alternatives
crab meat
Healthier: imitation crab
Cheaper: canned tuna
Imitation crab is lower in calories, while canned tuna is more affordable.
Techniques
Equipment
Also Known As
Ingredients
- ●1 cup cherry tomatoes
- ●1 cup fresh mozzarella balls
- ●1/2 cup fresh basil leaves
- ●2 tbsp balsamic glaze
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●12 wooden skewers
Instructions
- 1Wash the cherry tomatoes and basil leaves under cold water.
- 2On each skewer, thread one cherry tomato, followed by a basil leaf, and then a mozzarella ball.
- 3Repeat the process until the skewer is filled, leaving some space at the ends for handling.
- 4Once all skewers are assembled, arrange them on a serving platter.
- 5Drizzle the balsamic glaze over the skewers.
- 6Sprinkle salt and black pepper evenly over the skewers.
- 7Serve immediately as an appetizer or snack.
Equipment
Ingredients
- ●1 cup cooked quinoa
- ●1 block (14 oz) firm tofu, drained and pressed
- ●2 tbsp soy sauce
- ●1 tbsp olive oil
- ●1 cup broccoli florets
- ●1 cup bell peppers, sliced
- ●1/2 cup carrots, julienned
- ●1 avocado, sliced
- ●2 tbsp sesame seeds
- ●1 tbsp fresh ginger, grated
- ●2 cloves garlic, minced
- ●1/4 tsp black pepper
- ●1/4 tsp red pepper flakes (optional)
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2Cut the pressed tofu into cubes and marinate in soy sauce for 15 minutes.
- 3In a large bowl, toss the broccoli, bell peppers, and carrots with olive oil, ginger, garlic, black pepper, and red pepper flakes.
- 4Spread the vegetables on a baking sheet and add the marinated tofu cubes.
- 5Roast in the oven for 25-30 minutes, stirring halfway through, until the vegetables are tender and the tofu is golden.
- 6While the tofu and vegetables are roasting, prepare the quinoa according to package instructions.
- 7Once cooked, fluff the quinoa with a fork and divide it into serving bowls.
- 8Top each bowl with the roasted tofu and vegetables, and add sliced avocado.
- 9Sprinkle sesame seeds on top for garnish.
- 10Serve warm and enjoy your Tofu Protein Bowl.
Equipment
Ingredients
- ●8 oz soba noodles
- ●1 cup cucumber, julienned
- ●1 cup carrots, julienned
- ●1/2 cup red bell pepper, thinly sliced
- ●1/4 cup green onions, chopped
- ●1/4 cup sesame seeds, toasted
- ●1/4 cup soy sauce
- ●2 tbsp rice vinegar
- ●1 tbsp sesame oil
- ●1 tbsp honey
- ●1 tsp grated ginger
- ●1 clove garlic, minced
Instructions
- 1Cook the soba noodles according to package instructions. Drain and rinse under cold water to cool.
- 2In a large bowl, combine the cooled soba noodles, cucumber, carrots, red bell pepper, and green onions.
- 3In a separate small bowl, whisk together the soy sauce, rice vinegar, sesame oil, honey, grated ginger, and minced garlic to make the dressing.
- 4Pour the dressing over the noodle and vegetable mixture and toss to combine thoroughly.
- 5Sprinkle the toasted sesame seeds over the salad and toss gently again.
- 6Taste and adjust seasoning if necessary, adding more soy sauce or honey as desired.
- 7Chill the salad in the refrigerator for at least 30 minutes before serving.
- 8Serve cold as a refreshing dish.
Equipment