Summer is the perfect season to adopt a healthy and balanced diet. Discover our ideas for light and delicious dishes that are easy to make. From a mixed salad made with fresh vegetables to more elaborate recipes such as grilled fish or Lebanese tabbouleh, there is something for everyone. So, are you ready to enjoy a healthy and quick meal tonight?
How to eat healthy and fast in summer?
To adopt a healthy and quick diet in summer, choose fresh, seasonal and easy-to-prepare foods .
- Opt for mixed salads that combine vegetables, proteins and starches. For example, a salad with quinoa, cherry tomatoes, chickpeas and shaved parmesan.
- Opt for one-dish recipes like a seasonal vegetable omelette or a zucchini and parmesan galette.
- Don’t forget about grilling . Grilled fresh salmon, accompanied by grilled vegetables, is a tasty and healthy option.
- Finally, fresh toast is also a quick alternative. Wholemeal bread topped with vegetables and a protein source like cheese or ham.
In summer, olive oil , rich in fatty acids, is ideal for seasoning your salads and cooking your dishes. Also vary the flavors by playing with herbs and spices to add taste without adding fat.
Light meal idea for summer evenings
For summer evenings, think about recipes based on summer vegetables . Eggplants, zucchini, peppers or even tomatoes lend themselves to many light and tasty preparations.
- A vegetable tian flavored with basil, garnished with a few drops of olive oil, is an excellent choice.
- Fish papillotes with summer vegetables are another interesting option, they combine protein and vegetables in one dish.
- You can also opt for mixed salads . The mixture of rocket, cherry tomatoes, mozzarella and thin slices of Parma ham is a classic that always works.
- Fruit carpaccios are perfect for ending the meal on a light and refreshing note.
- Another light meal idea is the Buddha bowl , a complete meal made up of vegetables, grains and protein. It can contain, for example, quinoa, black beans, beets, kale and sesame seeds.
Remember that the key is to vary the flavors and textures so as not to get bored.
Gourmet salads: what to put in them?
For a delicious and healthy salad , the trick is to find the right balance between freshness , flavors and nutrients .
- Start by choosing a base of greens like arugula, mesclun, fresh spinach or lettuce.
- Then add seasonal vegetables for freshness and vitamins. Tomatoes, cucumbers, radishes, grated carrots or even peppers are perfect in summer.
- Protein is essential to keep you full. Opt for grilled chicken, tuna, eggs, shrimp or tofu for a vegetarian version.
- Don't forget starchy foods for energy: quinoa, lentils, chickpeas or even new potatoes.
- Enhance your salad with aromatic herbs such as coriander, mint or basil.
- Finally, season with a homemade vinaigrette made with lemon juice and olive oil .
For a gourmet touch, add crunchy toppings like sunflower seeds, walnuts or almonds.
Quick and easy slimming dishes to prepare
Preparing slimming dishes does not necessarily involve complex cooking and a long preparation time. Some dishes, simple and quick, can be part of a weight loss approach.
For starters, a pasta salad with salmon , cucumber and apple is a great option. It is both refreshing and filling.
If you prefer a hot dish, opt for fish papillotes with summer vegetables . Quick to prepare, they require few ingredients and are very healthy.
Finally, for meat lovers, beef and pepper skewers in white wine are a tasty and light alternative.
- Pasta salad with salmon, cucumber and apple
- Fish papillotes with summer vegetables
- Beef and pepper skewers with white wine
These options are easy to make, require few ingredients, and are perfect for a light and tasty meal.
Healthy menus for a dinner full of pleasure
A summer evening shouldn't stop you from enjoying a delicious meal while sticking to your healthy diet. For a healthy dinner full of pleasure, make the most of fresh seasonal produce.
To start , a cold soup like tomato gazpacho is an excellent starter, light and refreshing.
For a main course , opt for the simplicity of grilled vegetables. Zucchini, peppers, eggplants, all can be grilled and seasoned with olive oil and fresh herbs for a healthy and tasty main course.
For a vegetarian dinner , a zucchini-goat cheese-oregano quiche is an exquisite choice.
For meat lovers , a grilled chicken marinated in herbs is a healthy and delicious option.
For dessert , opt for fresh fruit. A seasonal fruit salad or pineapple carpaccio sprinkled with fresh mint will end your meal on a sweet and light note.
For a touch of indulgence, why not add a scoop of homemade red fruit sorbet?
Simple and light cooking: our recipe ideas
Opting for a simple and light cuisine does not mean giving up flavors. Here are some recipe ideas for a healthy and tasty meal:
- Asian Tuna Tartare : A quick and delicious recipe that combines the strong taste of tuna with the freshness of cucumber and aromatic herbs. Add a little soy, fresh ginger and lime for an Asian touch.
- Summer Vegetable Stir Fry with Tofu : Choose seasonal vegetables like bell pepper, zucchini, and eggplant. Add tofu for protein and season with sesame oil and soy sauce.
- Homemade Tabbouleh : a simple but always appreciated recipe. Use bulgur or quinoa for a more complete version and don't hesitate to add raw vegetables of your choice.
- Lentil salad with feta : a recipe that combines plant-based protein and calcium thanks to lentils and feta. Add tomatoes, cucumbers and fresh herbs for a complete and refreshing salad.
These recipes, all simple to make, are ideal for a light and tasty dinner. They allow you to vary the pleasures while taking care of your health.
Eating healthy without sacrificing taste
For a healthy dinner without sacrificing taste, consider foods that are rich in flavor and nutrients. Summer vegetables, such as peppers, zucchini, and tomatoes, can be the basis of many delicious recipes. For example, tabbouleh-stuffed peppers or a slimming zucchini, tomato, and goat cheese tart are tasty and light dishes.
If you prefer meat dishes, opt for recipes with lean cuts like beef, chicken or fish. A beef and pepper skewer or a Provençal lamb tian can be a great option.
For dessert, fruits are your best friends. They bring a natural sweet touch while being low in calories. Tomato verrines, a fruit salad or even a homemade sorbet with seasonal fruits can end your meal on a sweet and refreshing note.
Don't forget that spices and aromatic herbs are your allies to add flavor to your dishes without adding calories. Basil, parsley, coriander or oregano can enhance your recipes. So, eating healthy at dinner doesn't mean giving up on indulgence .
