What to cook in the heat in summer for breakfast, lunch, and dinner.

Summer becomes a real challenge for everyone. Especially now, when the temperature level on the thermometer is off the charts. That's why the question of what to cook in the heat in summer becomes relevant. This concerns breakfast, lunch, and dinner. After all, at this Time you want to eat something light (for the first and the second). It is especially important to know what to cook for dinner in the heat, besides okroshka, as there is practically no other idea of such dishes.

It is also important to figure out what to cook for lunch in the heat, especially if you have children. It's hard for them to endure the summer period too. It is important what to cook for lunch in the summer heat for the whole family. After all, you want variety, not just eat one color and drink water.

What to cook for dinner in the heat, as well as for breakfast and lunch?

Knowing what to cook for dinner in the summer heat, it is worth understanding that heavy food is physically difficult to digest. Therefore, in the summer heat you want more water and fluids.

Summer is a wonderful time to enjoy fresh, light, and tasty dishes. You can eat more fruits, vegetables, and greens. This is an ideal time for berries, which are also very beneficial for the body.

As for the food you can eat in the summer, it is better to pay attention to salads. For example, Greek salad. Its ingredients:

• 4 ripe tomatoes, diced;

• 1 cucumber, sliced;

• 1 red onion, sliced;

• 1 green pepper, sliced into rings;

• 100 g olives;

• 200 g feta cheese, diced;

• 1 tsp. oregano;

• 2 tbsp. olive oil;

• salt and pepper to taste.

Preparing the salad is also easy. In a large bowl, mix tomatoes, cucumbers, onions, peppers, and olives. Then add feta, sprinkle with oregano, drizzle with olive oil, season with salt and pepper to taste. The salad is ready.

Strawberry smoothie will save you from the heat in summer. What you need for its preparation: 200 g fresh strawberries, 1 banana, 200 ml yogurt, 1 tbsp. honey (if desired) and ice. Then mix strawberries, banana, yogurt, and honey in a blender, then add ice cubes and blend again until smooth. The smoothie is ready and can be consumed.

As a tasty option that you can cook in the summer, there is summer pasta with basil and tomatoes.

Ingredients for pasta:

• 200 g pasta (spaghetti, pene or farfalle);

• 2 tbsp. olive oil;

• 3-4 cloves of garlic, chopped;

• 300 g cherry tomatoes, halved;

• fresh basil;

• 50 g grated parmesan cheese;

• salt and pepper to taste.

How to cook pasta:

1. Cook the pasta according to the instructions on the package.

2. Heat the olive oil in a large skillet and sauté the garlic until golden brown.

3. Add cherry tomatoes, cook for 5-7 minutes until soft.

4. Add fresh basil, salt, and pepper.

Mix with the cooked pasta and sprinkle with grated parmesan cheese before serving.

Each of these dishes is prepared quite quickly and does not require any special skills.

Tomato gazpacho

To prepare gazpacho, you need to prepare 1 kg ripe tomatoes, 1 cucumber, bell pepper, 1 small red onion, 2 cloves of garlic, 3 tbsp. olive oil, 2 tbsp. wine vinegar, and salt to taste.

Cooking:

1. Peel and chop all the vegetables.

2. In a blender, mix tomatoes, cucumber, bell pepper, onion, and garlic until smooth.

3. Add olive oil, vinegar, salt, and pepper.

4. Chill in the refrigerator for a few hours.

5. Serve gazpacho cold, garnished with herbs.

This dish is ideal for lunch or dinner in the summer.

Summer menu

In summer, it is better to make a simple and affordable menu. In this case, less meat and more fish, seafood are needed. For breakfast, you can make a smoothie with berries and oats. This dish is tasty, nutritious, and provides satiety for several hours. Ingredients: 1 cup of yogurt, 1 banana, 1/2 cup of fresh or frozen berries (strawberries, raspberries, blueberries), 1/4 cup of oat flakes, and 1 tablespoon of honey.

All the ingredients are beaten in a blender until smooth. Pour into glasses and serve immediately. Another option for a summer breakfast is avocado toast with poached egg. To prepare it, you need 1 avocado, 2 slices of whole grain bread, 2 eggs, salt, lemon juice. Cooking:

1. Toast the bread.

2. Mash the avocado with a fork, add salt, pepper, and lemon juice.

3. Prepare poached eggs in the traditional way.

4. Spread avocado on toast, top with poached egg.

For lunch, you can take a "heavier" food and add more protein.

Examples of lunch:

1. Summer salad with chicken and vegetables. Ingredients: 200 g chicken fillet, 1 cucumber, 1 tomato, 1/2 red onion, 1 red pepper, lettuce leaves (arugula, spinach), 2 tbsp. olive oil, 1 tbsp. balsamic vinegar, salt, and pepper. Boil or fry the chicken fillet, cut into cubes, and cut the vegetables. Then mix all the ingredients, season with olive oil and vinegar.

2. Vegetable gazpacho. To prepare it, you will need tomatoes, cucumber, bell pepper, red onion, garlic, olive oil, wine vinegar, and salt. Preparation: peel and chop all the vegetables, then blend the tomatoes, cucumber, pepper, onion, and garlic until smooth and add olive oil, vinegar, salt, and pepper. After that, refrigerate the gazpacho for a few hours. It is served chilled.

For dinner, you can allow yourself more variety of food. For example, grilled fish with vegetables. Ingredients: 2 fish fillets (salmon, tuna, cod), 1 zucchini, 1 eggplant, 1 red pepper, olive oil, salt, tarragon to taste.

Cooking:

1. Cut the vegetables into large pieces, drizzle with olive oil, salt, and pepper.

2. Cook the fish and vegetables on the grill until cooked (3-5 minutes on each side).

3. Serve with lemon slices and fresh tarragon.

Another option that will definitely be liked in summer is quinoa with vegetables and greens. For this, you will need 1 cup of quinoa, 2 cups of water, 1 cucumber, 1 tomato, 1 avocado, a bunch of greens, olive oil, lemon juice, salt, and pepper to taste. This dinner is prepared quite quickly. Cook the quinoa in water until done, cut the vegetables and greens. Then mix the quinoa with the vegetables, dress with olive oil, lemon juice, salt, and pepper.

In summer, you can have snacks and drink a lot. Fresh fruits, nuts, yogurt, vegetable sticks with hummus can be chosen as snacks. As for drinks, lemon and mint water, green tea, fresh juices, smoothies are suitable. For desserts, it is better to choose fruit salads, sorbets, berry desserts with minimal added sugar.