Healthy Summer Recipes for Dinner can help you make the most of the season without sacrificing your nutrition. You might think that summer is the easiest season to eat healthily: there is a wide variety of fruits and vegetables to choose from, you feel less hungry because of the heat, and you tend to favor simple, easily digestible meals over the heavy comfort foods of winter.
Yes, but it’s also the season for ice cream and vacations, and if there’s ever a time to let loose and enjoy yourself, it’s now! You don’t feel like cooking, so you eat a little more prepared foods, which are automatically higher in sugar and salt, and you give in more often to junk food at fast food restaurants.
So to make your life easier and allow you to enjoy yourself to the fullest, here is a selection of healthy and delicious dishes perfect for summer, which you can prepare in advance, or even batch cook so you only have to cook once or twice a week, allowing you to fully enjoy your summer.
Practical tips for healthy eating in summer
Before we give you some quick, healthy, and delicious recipes, here are a few tips to help you eat better during the summer. But if you want more than just a few tips, if you want to understand and learn everything you need to know about eating better, then read Eating Healthily: Why and How ARTICLE COMING SOON.
Healthy Summer Recipes for Dinner : Stay hydrated to eat less
When you feel hungry, start by… drinking! Let me explain why. When it’s hot, your body needs more hydration. But thirst can often be confused with hunger, and you may be tempted to eat when your body simply needs water. Just knowing this can help you avoid a lot of cravings! And drink a large glass of cool water every time you feel the urge to eat between meals.
But don’t just settle for plain water! Spice up your water with exotic fruit solid drinks, for example, which are small tablets that quickly and easily flavor your water. Or add lemon slices, mint leaves, or red berries. To do this, equip your 260 or 500 ml Qwetch water bottle with an infuser cap.
This gives you a compartment to put pieces of fruit in, or to prepare cold infusions or iced teas that you can sip throughout the day. And don’t forget that summer fruits and vegetables contain a lot of water: watermelon, cucumber, melon… all great ways to enjoy a tasty break and stay hydrated!
Prepare your meals using batch cooking
Batch cooking is THE solution to avoid giving in to ready meals! Take 2-3 hours to cook your meals for the week on Sunday… or whichever day suits you best! For me, it’s Monday. Prepare staples such as quinoa, couscous, rice, various types of pasta… and extras such as grilled chicken or turkey fillets, fish fillets, tofu, and roasted or raw diced vegetables.
That way, you can combine these ingredients in different ways each day. It saves a lot of time and you’ll always have a healthy meal on hand, even when you’re feeling lazy! Plus, heating up the basics for your mixed salads in the evening when it’s a little cooler is much more enjoyable.
Stock up on seasonal fruits and vegetables
Summer is jackpot time for fruits and vegetables! It’s the time of year when you never have time to get enough of a particular fruit or vegetable before its season is over. It’s not like winter, when there are only a few fruits and vegetables available and you have to rack your brains to come up with different dishes on a regular basis!
In summer, all you have to do is change what you eat, there’s so much to choose from! So take the opportunity to stock up on tomatoes, zucchini, eggplant, peaches, apricots… they’re packed with nutrients! Don’t like chunks? Enjoy them in smoothies!
To help you, here is an article with smoothie recipes for every season. And if you garden or want to preserve some of these fruits and vegetables for winter so you can enjoy sunny vitamins when it’s freezing outside, then start making jars of ratatouille, eggplant with tomatoes, and other dishes with sun-ripened vegetables.
Manage summer temptations wisely
Let’s be honest, summer is also the season for ice cream and drinks on the terrace! Rather than depriving yourself completely (which often leads to bingeing), learn to manage these little pleasures. Opt for artisanal ice cream from time to time rather than industrial ice cream every day, and have one or two scoops instead of a three-scoop sundae with extra whipped cream.
You can also prepare your own healthy alternatives, such as homemade sorbets with fresh fruit. For aperitifs, go for lighter alternatives: hummus and vegetables for dipping, homemade tzatziki, cherry tomatoes, diced melon alongside the peanut jar.
If you have any favorite summer dishes that aren’t listed below, feel free to send them to me using the contact form on the website. Thank you very much!
Healthy Summer Recipes for Dinner : Summer mixed salads
I already mentioned this briefly when I talked about batch cooking: mixed salads are such a handy way to save time in the kitchen! And there are so many possible combinations that you can create some truly delicious dishes.
The risk is adding too many high-calorie foods, which can ruin the nutritional balance of the salad. Or adding so many ingredients that none of them really stand out, leaving you with a weird-tasting mishmash. So how do you make a good mixed salad? Abracadabra—here’s the magic formula to ensure your dish is a success every time!
The magic formula for a successful cold salad
No need to learn Latin phrases like “wingardium leviosa” or find a wand and practice your wrist movements. To make a mixed salad, just follow this simple 5-step formula:
- A base of greens or grains: Choose a green salad (arugula, lamb’s lettuce, lettuce, etc.) or whole grains (quinoa, bulgur, brown rice). This base provides essential fiber and complex carbohydrates.
- A source of protein: For protein that will keep you going until your next meal, add grilled chicken, hard-boiled eggs, tuna, legumes, or tofu (there are lots of different flavors! For salads, I prefer basil tofu).
- Crunchy vegetables: Incorporate 2-3 different vegetables to vary the textures and nutrients. For example: cherry tomatoes, cucumber, peppers, grated carrots.
- A small amount of a tasty “extra”: Cheese, avocado, dried fruit, seeds, or nuts. These ingredients provide healthy fats and crunch, but be careful with the quantity! Don’t forget granola, a crunchy and healthy seed mix that adds crunch, flavor, and healthy ingredients to your salad. You can buy it ready-made or make it yourself using simple ingredients… all available in my eco-friendly store!
- A light dressing: Opt for a base of olive oil with balsamic vinegar or lemon juice, fresh herbs, and a little mustard. The dressing should not overwhelm the other ingredients.
Good to know: if you know a few flavor combinations that work well, use them! I have a book at home by chef Julie Andrieu called “Carnet de correspondances, mes accords de goûts” (Notebook of correspondences, my flavor combinations), and it’s my bible! Otherwise, here’s how to get by: Don’t mix more than 3-4 main ingredients so that each flavor can come through.
Pair complementary flavors: sweet/salty, crunchy/soft, mild/tangy. And finally, respect the seasonality of ingredients for more flavor: tomatoes grown in greenhouses in winter have no taste and are disastrous for the climate! Nothing beats a good tomato grown outdoors, bursting with sunshine, picked at peak ripeness in the heart of summer!
To help you, here are some basic recipes that you can adapt to suit your tastes and preferences.
Healthy Summer Recipes for Dinner : 5 quinoa salad recipes
Why am I starting by talking to you about quinoa when the most common cold salads are rice or pasta salads? Because this little protein-rich seed deserves to be better known and used in your meals. Especially since it is grown in Normandy!
Mediterranean quinoa salad
Mix 7 oz (200 g) of cooked quinoa with 5.5 oz (150 g) of cherry tomatoes cut in half, 3.5 oz (100 g) of diced cucumber, 3.5 oz (100 g) black olives, 3.5 oz (100 g) crumbled feta cheese, 1 finely chopped red onion, and season with 3 tablespoons (45 ml) of olive oil, the juice of one lemon, chopped fresh basil, salt, and pepper.
Mexican quinoa salad
Combine 7 oz (200 g) of cooked quinoa with 1 can of drained black beans, 1 diced avocado, 5.5 oz (150 g) of corn, 1 diced red bell pepper, 2 thinly sliced green onions, and a dressing made with 3 tablespoons (45 ml) of olive oil, juice of 2 limes, 1 teaspoon (5 ml) of cumin, and a handful of chopped fresh cilantro.
Quinoa salad with grilled vegetables
Combine 7 oz (200 g) cooked quinoa with 7 oz (200 g) grilled vegetables (zucchini, eggplant, bell peppers) cut into pieces, 2 oz (50 g) roasted pine nuts, 3.5 oz (100 g) arugula, and a dressing made with 3 tablespoons (45 ml) olive oil, 1 tablespoon (15 ml) of balsamic vinegar, and 1 crushed garlic clove.
Okay, so quinoa isn’t an Asian grain—it actually comes from South America. But if, like me, you love fusion cuisine and sweet-and-salty flavors, you’ll love this salad! Mix 7 oz (200 g) of cooked quinoa with 5.5 oz (150 g) of shelled edamame, 1 grated carrot, 3.5 oz (100 g) of shredded red cabbage, 2 oz (50 g) of crushed peanuts, and an Asian dressing (2 tablespoons (30 ml) of sesame oil, 2 tablespoons (30 ml) of soy sauce, 1 teaspoon (5 ml) honey, 1 teaspoon (5 ml) grated ginger).
Protein-rich quinoa salad
Combine 7 oz (200 g) cooked quinoa with 7 oz (200 g) sliced grilled chicken, 2 hard-boiled eggs cut into quarters, 3.5 oz (100 g) chickpeas, 3.5 oz (100 g) sun-dried tomatoes, 2 oz (50 g) grated Parmesan cheese, and a dressing made with 3 tablespoons (45 ml) olive oil, 1 tablespoon (15 ml) of whole grain mustard, and the juice of half a lemon.
Perfect if you’re looking to build muscle mass! If you’re vegetarian, replace the grilled chicken with smoked tofu.
Healthy Summer Recipes for Dinner : 5 original rice salad recipes
How about a change from the usual tuna, tomato, and bean rice salad? Here are some original, healthy, and delicious recipes!
Thai salad with mango and shrimp
Cook 7 oz (200 g) of white or brown Thai rice. Leave to cool. Meanwhile, prepare 7 oz (200 g) of cooked peeled shrimp, 1 ripe mango cut into cubes, 1 red pepper finely diced, 2 spring onions finely chopped, and 1 avocado cut into cubes. Mix everything together with a dressing made from 3 tablespoons (45 ml) of sesame oil, the juice of one lime, 1 teaspoon (5 ml) of soy sauce, and a handful of chopped fresh coriander. The contrast of colors is beautiful and the flavors are balanced.
Rice salad with red lentils and roasted vegetables
Cook 7 oz (200 g) of white, semi-whole grain, or whole grain rice and 3.5 oz (100 g) of red lentils. Cook them separately because they have different cooking times. Meanwhile, roast 10.5 oz (300 g) of seasonal vegetables (sweet potatoes, fennel, carrots) in the oven with a drizzle of olive oil and herbes de Provence.
Once the vegetables are golden brown and the rice has cooled, mix everything together with 2 oz (50 g) crumbled feta cheese, 1.5 oz (40 g) pumpkin seeds, and a vinaigrette made with 3 tablespoons (45 ml) olive oil, 1 tablespoon (15 ml) cider vinegar, and 1 teaspoon (5 ml) of whole grain mustard.
Basmati rice salad with citrus fruits and pistachios
Cook 7 oz (200 g) of basmati rice and leave it to cool. Peel 2 oranges and 1 grapefruit, removing the segments. Add 3.5 oz (100 g) pomegranate seeds, 2 oz (50 g) crushed pistachios, 2 finely chopped celery stalks, and a few fresh mint leaves. Season with a vinaigrette made from 3 tablespoons (45 ml) olive oil, the juice of one lemon, 1 teaspoon (5 ml) honey, and a pinch of cinnamon. This salad is particularly refreshing in summer.
Cook 7 oz (200 g) of jasmine rice and season it with 2 tablespoons (30 ml) of rice vinegar and 1 teaspoon (5 ml) of sugar once cooled. Add 5.5 oz (150 g) shelled edamame, 1 cucumber cut into thin sticks, 2 grated carrots, 3.5 oz (100 g) rehydrated and chopped wakame, and 1 sliced avocado. Prepare a sauce with 2 tablespoons (30 ml) of toasted sesame oil, 2 tablespoons (30 ml) of soy sauce, and 1 teaspoon (5 ml) of wasabi paste. Garnish with black sesame seeds and strips of nori.
Cold summer risotto-style short-grain rice salad
Cook 7 oz (200 g) of round rice until creamy, as for a risotto, using vegetable stock. Leave to cool completely. Stir in 5.5 oz (150 g) of blanched fresh peas, 3.5 oz (100 g) of cooked green asparagus cut into pieces, 3 oz (80 g) of grated Parmesan cheese, and 2 oz (50 g) of fresh arugula.
Prepare a vinaigrette with 3 tablespoons (45 ml) of extra virgin olive oil, the juice of one lemon, 1 finely chopped shallot, and a few chopped fresh mint leaves. The creamy texture of the round rice cooked risotto-style gives this summer salad an original twist.
Healthy Summer Recipes for Dinner : 5 delicious and light pasta salad recipes
Penne salad with grilled vegetables and arugula pesto
Cook 7 oz (200 g) of penne al dente and leave to cool. Meanwhile, grill 1 diced zucchini and 1 diced eggplant, and 7 oz (200 g) of cherry tomatoes. For the pesto, blend 3.5 oz (100 g) of arugula with 2 oz (50 g) of toasted pine nuts, 2 oz (50 g) of grated Parmesan cheese, 2 cloves of garlic, and scant 1/2 cup (100 ml) of olive oil. Mix the pasta with the grilled vegetables and pesto, and sprinkle with freshly grated Parmesan cheese.
Tricolor spiral pasta salad with smoked salmon
Cook 7 oz (200 g) of tricolor fusilli pasta. Once cooled, add 5.5 oz (150 g) of smoked salmon cut into strips, 1 diced avocado, 3.5 oz (100 g) of multicolored cherry tomatoes cut in half, 2 oz (50 g) of capers, and 2 thinly sliced spring onions. Season with a vinaigrette made from 3 tablespoons (45 ml) of olive oil, the juice of one lemon, and 1 tablespoon (15 ml) of chopped fresh dill.
Pasta salad with peas and mint
Prepare 7 oz (200 g) of semi-whole wheat pasta and add 7 oz (200 g) of blanched fresh peas, 5.5 oz (150 g) of diced mozzarella, 3.5 oz (100 g) of thinly sliced prosciutto, and 1 bunch of chopped fresh mint. Season with 3 tablespoons (45 ml) of extra virgin olive oil, the zest and juice of one lemon, salt, and freshly ground pepper. A fresh and light mixture perfect for summer.
Garlic and basil ribbon pasta salad with artichokes and sun-dried tomatoes
Cook 7 oz (200 g) of garlic and basil ribbons and leave to cool. Mix with 5.5 oz (150 g) of marinated artichoke hearts cut into quarters, 3.5 oz (100 g) of chopped sun-dried tomatoes, 3 oz (80 g) of pitted black olives, 2 oz (50 g) of rocket, and 3.5 oz (100 g) of mozzarella balls. Prepare a vinaigrette with 3 tablespoons (45 ml) of oil from the sun-dried tomatoes, 1 tablespoon (15 ml) of balsamic vinegar, and 1 crushed garlic clove.
My tip: as with the last recipe, don’t be afraid to use flavored pasta that is usually eaten hot in your cold salads. This will give them an extra flavor that’s out of the ordinary. You’re sure to love it with a salad of tagliatelle with chestnut and porcini mushroom flavor, or with turmeric ribbons. And even more so with blue-green pasta with spirulina!
Healthy Summer Recipes for Dinner : 5 Buddha bowls to make in summer
Mediterranean Buddha bowl with falafels
In a large bowl, place a base of 3.5 oz (100 g) of cooked quinoa, then add 4 chickpea falafels, 3.5 oz (100 g) plain hummus, strips of marinated roasted peppers (3 oz (80 g)), pitted black olives (50g), halved cherry tomatoes (3.5 oz (100 g)), and fresh arugula sprouts. Garnish with roasted sesame seeds and drizzle with a vinaigrette made from organic olive oil and lemon juice.
Protein-packed Buddha bowl with red lentils
Start with a base of 3 oz (80 g) cooked red lentils, topped with 100g roasted sweet potato cubes, 80g spiced roasted chickpeas, 2 oz (50 g) finely chopped red cabbage, 1 sliced avocado, and a generous portion of sprouts. Top with a creamy tahini sauce (2 tablespoons (30 ml) of sesame paste, lemon juice, water).
Asian Buddha bowl with tofu
On a bed of 3.5 oz (100 g) brown rice, arrange 5.5 oz (150 g) smoked tofu cubes, 3.5 oz (100 g) shelled edamame, 3 oz (80 g) grated carrots, 2 oz (60 g) shredded white cabbage, and strips of nori. Drizzle with an Asian sauce made from 2 tablespoons (30 ml) of sesame oil, 2 tablespoons (30 ml) of soy sauce, and 1 teaspoon (5 ml) of grated ginger.
Buddha bowl with black beans and corn
Combine 3 oz (80 g) of cooked black beans, 3.5 oz (100 g) of sweet corn, 3.5 oz (100 g) of basmati rice, 1 sliced avocado, 3 oz (80 g) of diced multicolored peppers, thinly sliced red onions, and a handful of fresh cilantro. Serve with a creamy sauce made from soy yogurt (100g), lime juice, and Mexican spices.
Buddha bowl with mixed legumes
Mix 2 oz (50 g) of cooked chickpeas, 2 oz (50 g) of green lentils, and 2 oz (50 g) of red beans with 3 oz (80 g) of bulgur wheat. Add 3.5 oz (100 g) of roasted butternut squash, fresh spinach, 1.5 oz (40 g) of roasted pumpkin seeds, and 2 oz (50 g) of marinated mushrooms. Season with an olive oil and balsamic vinegar vinaigrette.
Healthy Summer Recipes for Dinner : The main summer salads revisited
The modernized Mediterranean Greek salad
Revisit this classic by replacing traditional feta cheese with a mixture of whipped feta cheese and herbs. In a salad bowl, mix 7 oz (200 g) of colorful tomatoes (yellow, red, black) cut into quarters, 1 organic cucumber diced with the skin on, 1 roasted red pepper cut into strips, 3.5 oz (100 g) of Kalamata olives, and 1 finely chopped red onion.
For the whipped feta: blend 5.5 oz (150 g) of feta with 2 tablespoons (30 ml) of olive oil, 1 tablespoon (15 ml) of fresh oregano, and pepper. Place dollops of whipped feta on top of the salad and garnish with fresh basil leaves.
Lebanese tabbouleh with chia seeds
A higher-protein version of traditional tabbouleh. Soak 3 tablespoons (45 ml) of chia seeds in 9 tablespoons (135 ml) of water for 15 minutes. Meanwhile, wash and finely chop 3 large bunches of flat-leaf parsley and 1 bunch of fresh mint.
Add 3.5 oz (100 g) of fine bulgur wheat, previously soaked in hot water and drained, the hydrated chia seeds, 4 ripe tomatoes, finely diced, and 4 spring onions, finely chopped. Season with the juice of 2 lemons, 4 tablespoons (60 ml) of olive oil, salt, pepper, and a pinch of cinnamon.
Vegetable Caesar salad
A modern, meat-free version that’s just as delicious. Cut 2 heads of romaine lettuce into pieces. For the chickpea “croutons”: roast 7 oz (200 g) of drained chickpeas with 2 tablespoons (30 ml) of olive oil, salt, pepper, and smoked paprika until crispy.
For the dressing: blend 5.5 oz (150 g) silken tofu with 2 tablespoons (30 ml) capers, 1 tablespoon (15 ml) whole grain mustard, 2 cloves garlic, the juice of one lemon, 3 tablespoons (45 ml) olive oil, and 2 tablespoons (30 ml) malted yeast. Assemble the salad with shavings of vegan Parmesan cheese and strips of nori for a salty taste.
Deconstructed Niçoise salad
Arrange artistically on a large platter: 7 oz (200 g) green beans, cooked al dente and cooled, 7 oz (200 g) baby potatoes, roasted in the oven with rosemary, 5.5 oz (150 g) multicolored cherry tomatoes, halved, 3.5 oz (100 g) thinly sliced radishes, 2 soft-boiled eggs (cooked for 6 minutes), 5.5 oz (150 g) seared semi-cooked tuna with sesame seeds.
Prepare a vinaigrette with 3 tablespoons (45 ml) of olive oil, 1 tablespoon (15 ml) of sherry vinegar, 1 chopped shallot, and 1 teaspoon (5 ml) of whole grain mustard. Garnish with Nice olives, fresh basil leaves, and edible flowers.
A new take on German potato salad
A lighter and more colorful version of the traditional kartoffelsalat. Cook 17.5 oz (500 g) of fingerling potatoes with their skins on. Meanwhile, prepare a vinaigrette with 3 tablespoons (45 ml) of Greek yogurt, 2 tablespoons (30 ml) of olive oil, 1 tablespoon (15 ml) of whole grain mustard, the juice of one lemon, and 1 finely chopped shallot.
Cut the potatoes into rounds while they are still warm. Add 3.5 oz (100 g) of blanched fresh peas, 2 Granny Smith apples cut into julienne strips, 3.5 oz (100 g) of thinly sliced radishes, and 1 bunch of chopped fresh dill. Mix gently and serve warm or cold.
Healthy Summer Recipes for Dinner : Savory cakes and a variety of quiches
What dish can you prepare in advance, bake in the oven, and enjoy cold the next day at a picnic or as an appetizer? Savory cake! I’ve grouped it with quiche because there are so many ways to vary the contents of a savory tart, and they’re so similar that it seemed sensible to group them together.
After all, a savory cake and a crustless quiche are very similar! You probably already have a few favorite recipes that you use to make these summer favorites. Here are a few more!
Healthy savory cake recipes
There are many recipes for savory terrines, but they are not all equal in terms of nutritional quality. Some are so high in fat that they would make any self-respecting cardiologist shudder! So here is a selection of lighter but equally tasty recipes, with healthy alternatives to traditional ingredients.
Savory cake with legumes
Blend 9 oz (250 g) of cooked chickpeas with 3 eggs and 5cl of olive oil until you obtain a smooth paste. Add 3.5 oz (100 g) of chickpea flour, 1 packet of baking powder, 3.5 oz (100 g) of grated carrots, 3 oz (80 g) of spring onions, and pumpkin seeds. Season with cumin and sweet paprika. Bake for 40 minutes at 350°F (175°C).
Grilled vegetable and low-fat feta cake
A Mediterranean cake rich in fiber and protein. Preheat the oven to 350°F (180°C). Grill 1 red pepper and 1 zucchini, diced. In a bowl, mix 5.5 oz (150 g) whole wheat flour, 3.5 oz (100 g) chickpea flour, 1 packet yeast, 3 eggs, 10cl plant-based milk, and 5cl olive oil. Add the roasted vegetables, 3.5 oz (100 g) of crumbled low-fat feta cheese, and herbes de Provence. Pour into a cake tin and bake for 45 minutes.
Protein-rich tuna and quinoa cake
A protein-rich, gluten-free version of tuna cake. Cook 3.5 oz (100 g) of quinoa. Mix 7 oz (200 g) buckwheat flour, 1 packet baking powder, 3 eggs, 10cl Greek yogurt, 2 cans drained tuna in water, cooked quinoa, 1 minced red onion, 1 bunch chopped parsley. Add 2 tablespoons (30 ml) of olive oil and sesame seeds. Bake for 40 minutes at 350°F (175°C).
Red lentil and carrot cake
Rich in vegetable protein and fiber. Cook 5.5 oz (150 g) of red lentils. In a food processor, blend the lentils with 3 eggs and 5cl of canola oil. In a bowl, mix this mixture with 3.5 oz (100 g) chickpea flour, 2 oz (50 g) rice flour, 1 packet baking powder, 2 grated carrots, 1 chopped onion, and cumin. Add 2 oz (50 g) pumpkin seeds. Bake for 40 minutes at 350°F (180°C).
Healthy Summer Recipes for Dinner : Recipes for crustless quiches
What is a crustless quiche? Quite simply, it is a quiche where the butter-rich puff pastry has been removed and replaced with… nothing! This makes it easier to achieve a slice of quiche with better nutritional quality. Clever, isn’t it?
Crustless quiche with summer vegetables
Beat 4 eggs with 20cl of vegetable cream, salt, and pepper. Add 7 oz (200 g) of thinly sliced zucchini, 5.5 oz (150 g) of cherry tomatoes cut in half, 1 minced bell pepper (previously grilled), and 2 oz (50 g) of grated Parmesan cheese. Pour into an oiled pie dish and bake for 35 minutes at 350°F (175°C).
Ratatouille-style crustless quiche
A gluten-free Provençal version rich in vegetables. Finely chop 1 eggplant, 2 zucchini, 2 tomatoes, and 1 bell pepper. Sauté them separately in olive oil with 2 cloves of garlic and herbes de Provence. In a bowl, beat 5 eggs with 15cl of almond milk and 2 tablespoons (30 ml) of chickpea flour. Add the cooled vegetables and 2 oz (50 g) of crushed black olives. Pour into an oiled pie dish and bake for 30 minutes at 350°F (175°C).
Crustless quiche with leeks and smoked salmon
A classic combination revisited in a lighter version. Slice and sauté 3 leeks in 1 tablespoon (15 ml) of olive oil. Beat 4 eggs with 7 ounces of soy cream, salt, pepper, and nutmeg. Stir in the cooled leeks, 5.5 oz (150 g) of smoked salmon cut into strips, and 2 tablespoons (30 ml) of chopped dill. Pour into an oiled pie dish and bake for 35 minutes at 350°F (180°C) until the quiche is golden brown.
Healthy Summer Recipes for Dinner : Healthy savory tart recipes
Mushroom and spinach quiche
On a whole wheat shortcrust pastry base, arrange 7 oz (200 g) of sautéed mushrooms, 5.5 oz (150 g) of blanched and drained fresh spinach, and 1 caramelized onion. Pour over a mixture of 3 eggs, 20cl of blended silken tofu, 2 oz (50 g) of grated vegan cheese, and a little ground nutmeg. Bake for 35 minutes at 350°F (175°C).
Light asparagus and ricotta tart
For a light springtime version, roll out a whole wheat pie crust (200g whole wheat flour, scant 1/2 cup (100 ml) olive oil, 1/3 cup (80 ml) water). Mix 9 oz (250 g) of low-fat ricotta with 2 eggs, 2 tablespoons (30 ml) of chopped basil, salt, and pepper. Spread over the pastry and arrange 14 oz (400 g) of pre-cooked green asparagus on top. Sprinkle with 1 oz (30 g) of grated Parmesan cheese and bake for 30 minutes at 350°F (180°C).
Zucchini and mint tart
On a butter-free shortcrust pastry (200g wheat flour, 1/4 cup (60 ml) olive oil, 1/3 cup (80 ml) water), arrange 3 zucchini, thinly sliced and lightly grilled. Pour over a mixture of 3 eggs, 5.5 oz (150 g) Greek yogurt, 2 tablespoons (30 ml) chopped fresh mint, and 2 oz (50 g) crumbled feta cheese. Add 1 oz (30 g) pine nuts and bake for 35 minutes at 350°F (180°C).
Provençal tart with grilled vegetables
Prepare a dough with 6.5 oz (180 g) of chickpea flour and heaping 1/3 cup (90 ml) of water. Arrange 2 tomatoes, 1 eggplant, and 2 zucchini, thinly sliced and previously grilled, in a rosette pattern. Mix 3 eggs with 7 oz (200 g) silken tofu, 2 crushed garlic cloves, and 2 tablespoons (30 ml) herbes de Provence. Pour over the vegetables and bake for 40 minutes at 350°F (180°C).
Leek and red lentil tart
On a buckwheat pastry base (180g buckwheat flour, 1/3 cup (80 ml) rapeseed oil, heaping 1/3 cup (90 ml) water), arrange 3 thinly sliced and pre-steamed leeks. Add 5.5 oz (150 g) of cooked red lentils mixed with 2 eggs, scant 1/2 cup (100 ml) of soy cream, and 1 teaspoon (5 ml) of curry powder. Sprinkle with 1.5 oz (40 g) of pumpkin seeds and bake for 35 minutes at 350°F (180°C).
Healthy Summer Recipes for Dinner : Light grilling
Summer is THE season for grilling and barbecuing. You love to grill meat, fish, vegetables… and pair it all with green salad and potatoes, whether fried, chips, steamed, sautéed… And you’re right! Barbecuing is a healthy way to cook, as long as you cook over embers and not flames.
To learn more about the best way to barbecue, I found this guide to healthy and safe cooking to be quite well written. But just because the cooking is healthy doesn’t mean everything else is! Be careful not to fall into the trap of overly fatty marinades or high-calorie side dishes.
Here are the main tips for balancing a meal cooked on the grill:
-Choose lean meats such as chicken or turkey, or fish. You know the saying: “The fattest fish is still less fatty than the leanest meat.”
-Use marinades made with herbs and lemon rather than oil. Or spices. Or no marinades at all, if you prefer.
-Serve your grilled meats with grilled vegetables rather than starchy foods. Here are a few ideas below…
-Use recycled aluminum foil for cooking without added fat…but don’t add lemon, add it later on the plate.
Enough chatter about cooking tips, let’s move on to the recipes!
Healthy Summer Recipes for Dinner : Grilled meat
Chicken fillets marinated in lemon and herbs
Marinate chicken fillets in lemon juice, chopped garlic, fresh thyme, and rosemary for 2 hours. Grill for 6-7 minutes on each side. A protein-rich, low-fat option.
Lamb chops with herbes de Provence
Lightly brush the chops with olive oil, sprinkle with herbes de Provence, chopped garlic, and fresh rosemary. Grill for 3-4 minutes on each side for medium rare. A reasonable 3.5 oz (100 g) serving is enough for a balanced meal.
Beef steak with mild spices
Choose a lean beef steak (rump or fillet). Prepare a spice mixture with mild paprika, ground cumin, and black pepper. Rub the meat with the spices and grill for 3-4 minutes on each side for a rare finish.
Turkey skewers with lemon and rosemary
Cut turkey breasts into cubes, marinate them in lemon juice, chopped fresh rosemary, and a teaspoon of mild olive oil. Thread onto skewers, alternating with lemon wedges and red onion pieces. Grill for 5-6 minutes, turning regularly.
Veal medallions with fresh herbs
Lightly brush the veal medallions with olive oil and sprinkle generously with chopped fresh thyme and sage. Grill for 2-3 minutes on each side to keep the meat tender and juicy. A lean and tasty option.
Healthy Summer Recipes for Dinner : Grilled fish and seafood
Shrimp and pineapple skewers
Alternate peeled shrimp with pieces of fresh pineapple and bell peppers. Brush with a mixture of lime juice, grated ginger, and a dash of honey. Grill for 2-3 minutes on each side.
Grilled swordfish with Mediterranean herbs
Brush swordfish slices with olive oil, sprinkle with oregano, fresh basil, and lemon zest. Grill for 4-5 minutes on each side. A lean fish rich in protein and omega-3.
Salmon steak with herbs and lemon
Brush a salmon steak with olive oil, sprinkle with fresh dill, parsley, and lemon zest. Grill for 4-5 minutes on the skin side, then 2-3 minutes on the other side. A fatty fish excellent for its omega-3s.
Shrimp a la plancha
Marinate peeled shrimp in a mixture of garlic, parsley, Espelette pepper, and olive oil. Grill for 2 minutes on each side until pink. A light and tasty option.
Grilled sea bream Provençal style
Garnish a sea bream with lemon slices, fennel, and herbes de Provence. Wrap in aluminum foil and grill for 15-20 minutes, turning halfway through cooking. Gentle cooking preserves all the flavors.
Mediterranean-style grilled sardines
Brush fresh sardines with olive oil, sprinkle with fresh thyme and chopped garlic. Grill for 3-4 minutes on each side. A nutrient-rich and economical blue fish.
Fish skewers with citrus fruits
Alternate cubes of white fish (cod, pollock) with lemon wedges, cherry tomatoes, and pieces of bell pepper. Brush with olive oil and sprinkle with fresh dill.
Healthy Summer Recipes for Dinner : Grilled vegetables
Greek vegetable skewers
Alternate pieces of zucchini, mushrooms, red onions, and cherry tomatoes. Drizzle with olive oil and sprinkle with dried oregano. Serve with a light Greek yogurt and cucumber sauce.
Mediterranean grilled vegetables
Thinly slice eggplant, zucchini, and bell peppers. Brush lightly with olive oil and sprinkle with herbes de Provence. Grill until the vegetables are tender and lightly browned.
Grilled eggplant with garlic and basil
Cut the eggplant into 1 cm slices. Brush lightly with olive oil, sprinkle with minced garlic and fresh basil. Grill for 4-5 minutes on each side until tender and golden brown.
Grilled asparagus with Parmesan
Marinate the asparagus in a mixture of olive oil, lemon juice, and garlic. Grill for 3-4 minutes, turning them over. Sprinkle with grated Parmesan cheese just before serving.
Stuffed mushrooms
Fill large mushrooms with a mixture of cooked quinoa, sun-dried tomatoes, garlic, and fresh herbs. Grill for 8-10 minutes until the mushrooms are tender.
Grilled sweet potatoes with rosemary
Cut sweet potatoes into thick slices, brush with olive oil, and sprinkle with chopped fresh rosemary. Grill for 5-6 minutes on each side until tender.
Good to know: once you’ve lit the barbecue, cook more than you need for the meal and use the extra grilled meat as a topping for mixed salads over the following days. As I mentioned at the beginning of this article, this is the principle of batch cooking applied to summer.
Now you have plenty of healthy and delicious recipes to enjoy summer to the fullest without feeling guilty. These light, tasty, and balanced dishes will help you stay in shape while treating yourself. Whether it’s barbecue grilling or fresh salads, the important thing is to focus on seasonal products and light cooking methods. But eating healthily is only one aspect of summer well-being.
To really enjoy the benefits of this beautiful season, take the time to rest, disconnect, and recharge your batteries. In fact, if you’re looking to recharge your batteries as much as possible during your summer vacation, I recommend taking a look at this article on tips for maximizing the benefits of vacation. You’ll find plenty of advice on how to make that feeling of well-being and relaxation last well beyond the summer season.
