“It’s so hot I can’t cook”  “It’s just salad for dinner”

What’s for dinner?

1. A pile of lettuce with a sliced hardboiled egg on top

2. Take-away

3. A “salad” that really could be anything – and there is ALOT of mayonnaise involved.

What are some healthy options in the heat for Drinks, Snacks, and Meals?

Drinks

I’m starting with this one because while lots of people have reduced appetite but we STILL need to drink.  Tips to keep up your #hydration when you are bored of water.

1. Infuse that water:  Fill a jug (glass if you have it) with water.  Add slice fruit:  lemon, orange or strawberry work best, but get creative!  You can also add sprigs of mint if you have some in your garden like me with slices of cucumber.  Place in fridge for at least one hour.

2. Sun tea – Fill a glass jug or jar with water.  Add 4 tea bags/litre. Cover and leave in sun for 3 hours.  Move to fridge after that.  Serve over ice. Add lemon and sweeten to taste.

3. Try to limit sugar and alcohol. Still want a “drink”?  Try a mocktail, such as non-alcoholic gin alternative with tonic water over ice. My Monday Night Mocktail:  1 measure of Cedar’s Crisp over ice.  Add elderflower tonic water. Add spring of mint and slice of cucumber if feeling fancy.

Snacks

Popsicles –  You honestly CANNOT go wrong making your own.   Simply pour 100% fruit juice or low/no-sugar fromage frais into a popsicle mold and freeze. Get creative?  Make a “smoothie” by blending fresh or frozen berries, banana, or mango and add a splash of juice.  You really can’t mess this up. Promise.  When you get your confidence, start adding in the veggies (like combining kiwi and a little spinach). Option?  Use frozen smoothie mixes (choose one with veggies for the win):  blend, pour into molds, and freeze.

My alternative for ice cream for toddlers or young children:  KiwiPearCado.   In a blender, put 1 kiwi, 1 pear and ½ avocado.  Blend until smooth. I add squeeze of lime juice.  Portion and place in freezer.  Note: you will need to let this thaw/soften a little before serving.  I say toddlers but seriously, my older children still love this.

Meals:

Keep it light. If you love salad, just eat salad.

What on my menu this week?

1. Chickpea tacos**.  I made several cans worth of chickpea taco filling and put in in the fridge in a large container.  Reheat portions of the filling (or eat cold).  Serve over salad or wrap up with veggies in a tortilla.  I put out a selection of tomatoes, lettuce, avocado, cucumber, and red onion for everyone to make their own wrap (yes, even the 4 y.o. has strong opinions on veggie combos in the taco). Other toppings such as cheese, sour cream, or salsa are tasty (limit if you need to watch cholesterol or fat)

2. Falafel wraps. Yes, cheating, wraps again.  I’m really cheating. I’m using prepared falafels I just need to heat for 5 minutes.  Wrapped in whole meal wraps.  I serve again with selection of veggies.  You can top with tzatziki (you can make your own with  a plant-based yogurt or buy pre-made).  My boys love a side of extra cucumbers and carrots with hummus.

3. A quick one-pot pasta that cooks in less than 10 minutes with a side of wholegrain bread.

**Chickpea taco filling: (warning – I’m not Jamie Oliver, so my recipes are only a “how I do it”.  I’m a doc who does love cooking but definitely not a chef!):

1 red onion (chopped)

2 400g cans of chickpeas, drained

2 Tbl Cooking oil (rapesee, olive, your choice)

garlic (2 cloves finely chopped – note:  I usually cheat and use frozen or paste)

1/2 chili (finely chopped or can use chili paste or powder – note: adjust amount to taste)

1 lime (can substitute 1 Tbl vinegar)

2 tsp cumin

1 tsp smoked paprika

2 tsp oregano

1/2 tsp salt (adjust to taste or eliminate of on low-salt diet)

Optional:  dash of chipotle sauce/paste

Optional: 1 Tbl (approx) coriander (fresh or frozen)

1. Combine dried spices in a bowl.
2. Add oil to skillet and cook the onions until translucent.  If you like them crispy, cook them more. Add garlic.  If you are using fresh chili or chili paste, at that at this point.
3. Cook 1 minute
4. Add combined spice.  Cook 30 seconds.
5. Add chickpeas.   Mix well to coat in spices and cook 5 minutes.
6. Add the juice of one lime or the vinegar.   Sprinkle over coriander.
7. Cook 2 minutes.  If possible, taste and adjust as needed.
8. Serve in tortilla wraps with veggies or use in salads/lunch boxes/buddha bowls.
9. This recipe can easily be doubled or tripled.  Store in covered container in fridge for a few days.

Nutrition note:  I make up the spice combo instead of pre-packaged spice mixes/sauces to reduce salt/sugar.  Also, I like a bit of fire in my food! You can pre-mix spice combinations yourself to keep in your cupboard. Try to buy in buik if you can (Ethnic or Asian food stores are great for this!) and make them up in jam jars, ready to go. This is great for Mexican or Indian dishes that you make regularly.

I’ve talked about food before.  I do love food.  Links to previous recipe and meal suggestions:  https://emdoc.ie/2022/07/27/lets-eat-hungry-isnt-healthy/