Published Aug 13, 2015
By
Ryan Warren, RD, Further Food
When the dog days of summer are in full swing, it’s often too hot to
turn on the stove or fire up the oven. Instead of slaving away in the
kitchen, most of us would rather spend time outdoors enjoying the
sunshine. But the next time you’re looking to create the perfect picnic
lunch, a crowd-pleasing side dish to bring to a barbecue, or a
refreshing afternoon treat, look no further than these nine delicious
no-cook, low-carb summertime recipes. This nutrient-rich, easy-to-make
variety that we’ve selected will not only minimize kitchen time, but
will also help you beat the heat. An added bonus? They’re all
diabetes-friendly! So use your favorite seasonal produce to whip up
these warm-weather delights, and you’ll be out of the kitchen and on the
beach in no time!
5 Minute Spicy Tangy Kale Salad
This refreshing summer salad turns up the heat with spicy flavor but
won’t have you sweating over a hot stove. Its fiery jalapeño peppers,
though small in size, are packed with the powerful antioxidant vitamin C
as well as vitamin A, which promotes eye and skin health. And
capsaicin, the compound that produces the jalapeño’s characteristic
spicy heat, is touted for its potent anti-inflammatory effects in the
body. In order to reap the full benefits of this fat-soluble compound,
look no further than an avocado; the healthy fats in avocados help
deliver the fat-soluble nutrients, like capsaicin and vitamin A, and
also lend this crisp, refreshing salad a complementary creamy richness.
Protein-Packed Breakfast Smoothie
At once cool, green, and packed with fruity flavor and healthful
nutrients, this smoothie is a complete breakfast of champions. High in
both protein and fiber (and extremely low in sugar), this thick and
creamy all-in-one breakfast will keep you satisfied and energized during
a hot summer morning. To top it off, thanks to the antioxidants in the
berries and the greens, you’ll be glowing from the inside out — and not
from the heat! If you want an added omega-3 boost, throw some chia seeds
into the blender, too. This recipe tends to make a very thick smoothie,
so if you prefer a thinner smoothie, you can substitute fresh spinach
or kale in place of the frozen spinach, and/or increase the amount of
almond milk.
Whole Fruit Coconut Milk Popsicles
What better way to cool off on a hot summer day than with an ice-cold
popsicle? You’ll find there’s no reason to feed your children, friends,
and family the overly sweetened store-bought variety ever again once you
make these all-natural, whole-fruit pops. This diabetes-friendly,
low-calorie recipe gets its natural sweetness from the fresh fruit, and
contains versatile ingredients you can customize yourself based on what
you like, and what’s in season. So go ahead — all you need is your
favorite fruit, coconut milk, a little bit of yogurt, and an ice-cold
freezer, and you’ll have a deliciously refreshing, healthy dessert in
practically no time at all!
Avocado Sushi Rolls
Going for simple summertime recipes that don’t require cooking does not
mean you have to give up sushi. Although homemade sushi may seem
daunting to some, this recipe highlights just how quick-and-easy this
meal can be to make in your very own kitchen. Low in sugar, vegan, and
packed with nutrient-rich vegetables, this may be your new seasonal
go-to. You can also adjust the recipe to your own taste by adding other
fruits and veggies, like cucumbers, carrots, or even mangos. For an
in-season twist, try bell peppers or heirloom tomatoes. Have fun, and
get rolling!
Lemon Coconut Power Bites
These
little bites are a concentrated source of raw energy that provide a
perfect balance of protein, fiber, healthy fats, iron, B vitamins, and
electrolytes, keeping you feeling energized and satisfied. Aside from
the role it plays in the immune system and eye health, vitamin C in
lemon improves absorption of iron, enhances alertness, and increases
levels of feel-good serotonin. There’s no added sugar in these bites,
thanks to the sweetness of dates and coconut, so you can enjoy them as a
nourishing on-the-go snack, as a pre-workout boost, or for dessert. And
to top it off? Zero cook time!
Yogurt and Tahini Beanless Hummus
This recipe is great for so many allergy sufferers: Gluten-, egg-,
peanut-, and soy-free folks can all enjoy this creamy, delicious dip.
Additionally, the “allergen-free” snack is low-carb and requires no
cooking. If you aren’t yet sold on this hummus, tahini adds a healthful
dose of heart-healthy omega-3s and is high in calcium and protein —
perfect for vegetarians. Serve with cool and crisp carrot sticks,
cucumber, or sliced bell peppers for a refreshing snack on a balmy
afternoon.
Easy Dill and Garlic Pickles
Pickles are cool, crisp, and completely craveable on a hot summer day.
And now you can make them yourself — without an oven or a stove. This
classic homemade pickle recipe is super-simple to make and requires NO
cooking time. Take the crunchy snacks to picnics, summertime cookouts,
or just munch on them with lunch on a hot day. This traditional pickling
recipe only calls for water, salt, and a few flavorful spices. Pickling
with water and salt allows for good bacteria, or probiotics, to
proliferate and ultimately creates a healthy, tasty snack that has
practically no carbs whatsoever. In addition, pickling is a great way to
preserve any vegetables on the verge of going bad if you’re looking to
clean out your fridge!
Nightshade-Free Guacamole
Guacamole is the ultimate warm-weather food. At once cool and creamy, it
begs to be eaten outside on a summer night. This version eliminates the
immune-triggering nightshade foods (e.g., tomatoes) while maintaining
its signature flavor with garlic and scallions. And the star of the
guac? Avocados, of course. Although technically fruit, avocados have
very little carbohydrates, making this recipe both low-carb and
diabetes-friendly. Packed with healthy monounsaturated fats, such as
oleic acid, avocados are anti-inflammatory and aid in the absorption of
fat-soluble nutrients like vitamin A.
Easy Low-Sugar Cucumber Apple Sorbet
Low-sugar desserts don’t mean you have to skimp on flavor! This sorbet
is the ultimate in satisfying-yet-light-summer refreshments that you can
whip up in the comfort of your own kitchen. Homemade desserts are
simple, delicious, and — best of all — you control what goes into them.
The fresh zestiness from the lime, and cool blast from the mint,
provide anti-inflammatory benefits, and the apple is loaded with soluble
fiber, vitamin C, and a variety of antioxidants to give it even more of
a nutritious boost. So go ahead and give this chilled summer treat a
try!
Ryan Warren is the nutrition editor at
Further Food,
a free service dedicated to helping you discover healthy,
nutritionist-reviewed recipes, inspiring stories, and empowering health
tips to further your health journey.
Lauri Patterson/Getty Images
