July is often the hottest month of the year in much of the country, and turning on the stove or oven can add unwanted heat to the kitchen. On these days, no-cook meals can be a practical option. They require minimal time, less cleanup and can still include a source of protein, vegetables and whole grains.
Recipes Worth Trying
Rotisserie Chicken Lettuce Wraps
- 2 cups shredded rotisserie chicken
- ⅓ cup plain Greek yogurt (or sour cream)
- 1 tbsp Dijon mustard
- ½ cup shredded carrots
- 2 tbsp sliced almonds (optional)
- 8 large lettuce leaves (butter lettuce or romaine)
In a bowl, combine the chicken, yogurt, mustard and carrots. Spoon the mixture into the lettuce leaves, top with almonds and roll or fold to eat.
Mediterranean Snack Plate
- ½ cup hummus
- 1 cucumber, sliced
- 1 cup cherry tomatoes
- ¼ cup olives
- ¼ cup crumbled feta cheese
- 2 hard-boiled eggs, halved
- Whole grain pita or crackers
Arrange all ingredients on a plate or board. This can be assembled ahead and kept covered in the refrigerator until serving.
Cottage Cheese and Tomato Bowl
- 1 cup cottage cheese
- 1 cup chopped tomatoes
- 1 tbsp olive oil
- 1 tbsp chopped fresh basil
- Black pepper, to taste
Combine the cottage cheese and tomatoes in a bowl. Drizzle with olive oil, top with basil and season with pepper. A slice of whole grain toast on the side can add additional texture.
Tuna White Bean Salad
- 1 can (5 oz) tuna, drained
- 1 can (15 oz) cannellini beans, rinsed and drained
- ¼ cup diced red onion
- 2 tbsp chopped fresh parsley
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper, to taste
Combine all ingredients in a bowl and toss gently. Serve over leafy greens, in a wrap or with whole grain crackers.
Greek Yogurt Parfait Board
- 2 cups plain Greek yogurt
- 1 cup granola
- 1 cup mixed berries
- ½ banana, sliced
- 2 tbsp honey
- 2 tbsp chopped almonds or walnuts
Spread the yogurt across a board or large plate. Arrange the berries, banana, granola and nuts in sections over the top, and drizzle with honey. Serve with spoons for sharing, or portion into individual bowls.
Keeping the Kitchen Cool
A few habits can help reduce heat in the kitchen during the hottest months.
- Rely on the refrigerator, microwave or toaster oven instead of the stove or oven when possible.
- Prepare meals earlier in the day, when indoor temperatures tend to be lower.
- Keep pre-washed produce, canned beans and cooked proteins (such as rotisserie chicken or hard-boiled eggs) on hand for faster assembly.
- Use a fan near the cooking area to help with air circulation while prepping.
Putting It Together
No-cook meals can fit into a balanced eating pattern on hot days without requiring extra time at the stove. Most of the recipes above can be prepared in 10 minutes or less, and several can be made ahead and stored in the refrigerator for a day or two. Keeping a few staple ingredients on hand — canned beans, hard-boiled eggs, yogurt and pre-cooked chicken — can make it easier to put together a meal with minimal effort, even on the warmest days.
By Cassie Story, RD, Nutrition Subject Matter Expert
