In the swelter of midsummer, there are few things less appealing than standing over a hot stove to prepare dinner. The good news is there are plenty of delicious meals that don’t require cooking. The even better news? Eating raw foods can be a big boost to your health.
Researchers have found that a raw-food diet is associated with lower blood pressure, lower cholesterol, and a reduced risk of type 2 diabetes, heart disease, and certain cancers. And a raw meal that centers on vegetables and fruits is minimally processed and high in fiber — which supports your gut and immune health.
In other words, avoiding the heat isn’t the only upside to a no-cook night.
These recipes focus on fresh summer flavors, come together fairly quickly, and most importantly, don’t require a single pot or pan.
Melon Prosciutto Salad
Makes 2 servings • Prep time 15 minutes
Salad
- ½ cantaloupe, scooped out with a melon baller
- ½ honeydew melon, scooped out with a melon baller
- 8 oz. small fresh-mozzarella balls
- 3 tbs. minced fresh parsley
- 3 tbs. chopped fresh basil
- 3 tbs. chopped fresh mint
- Flaky salt, to taste
- 4 oz. prosciutto, sliced or torn into pieces
Dressing
- ¼ cup extra-virgin olive oil
- 1 tsp. dried oregano
- 2 tbs. white balsamic or apple-cider vinegar
- 1 tbs. lemon juice
- In a large bowl, mix the melon balls, mozzarella, and herbs.
- In a smaller bowl, whisk the dressing ingredients together, then drizzle the dressing over the salad and toss to coat.
- Sprinkle the salt over the fruit, then top with the prosciutto and serve immediately.
Mediterranean Smashed Chickpeas
Makes 2 servings • Prep time 15 minutes
Chickpea Salad
- 1 15-oz. can chickpeas, drained and rinsed
- ½ red onion, diced
- 1 medium cucumber, diced
- 2 tbs. minced fresh dill
- 3 tbs. minced Castelvetrano olives
- ¼ cup canned artichoke hearts, roughly chopped
- 2 tbs. chopped dried cranberries or cherries
- ¼ cup crumbled feta cheese
- ¼ cup loosely packed parsley, minced
Dressing
- ⅓ cup plain, full-fat Greek yogurt
- 1 tsp. dried oregano
- ½ tsp. ground coriander
- 1 clove garlic, finely minced
- 3 tbs. lemon juice
- 1 tbs. extra-virgin olive oil
- Sea salt, to taste
- Freshly ground black pepper, to taste
- In a medium bowl, use a fork or potato masher to roughly mash half the chickpeas. Leave the rest whole. Add the other salad ingredients, except the parsley, and mix thoroughly.
- In a small bowl, whisk the dressing ingredients. If the dressing seems too thick, add a splash of water.
- Dress the salad and top with the minced parsley. Add more salt and pepper to taste, and serve.
Crab-Avocado Wraps
Makes 4 servings • Prep time 20 minutes
- 1 ripe avocado
- ⅓ cup mayonnaise
- 1 tbs. lemon juice, plus more for serving
- 1 tsp. Old Bay seasoning
- 2 tbs. finely diced red bell pepper
- 1 rib celery, finely diced
- ½ cup drained canned sweet corn
- 1 cup lump crabmeat
- 1 head butter lettuce, leaves washed and patted dry
- 3 tbs. minced green onion
- Flaky salt, to taste
- In a food processor, purée half the avocado with the mayonnaise, lemon juice, and Old Bay. Dice the other half of the avocado.
- In a large bowl, mix the avocado mayo with the diced avocado, bell pepper, celery, and sweet corn. Fold in the crabmeat gently, to keep it in large pieces.
- Wrap the crab mixture in the lettuce leaves and top with the green onions, a squeeze of lemon, and a sprinkle of flaky salt, and serve.
Shrimp and Veggie Summer Rolls
Makes 4 servings • Prep time 20 minutes
Summer Rolls
- 1 dozen steamed shrimp, peeled and deveined and tails removed
- 1 oz. glass noodles or thin rice vermicelli
- Vietnamese rice-paper spring roll wrappers
- ½ carrot, sliced into thin matchsticks
- ¼ cup mung-bean sprouts
- ¼ cup fresh cilantro leaves, loosely packed
- 8 fresh basil leaves
- 8 fresh mint leaves
Dipping Sauce
- 2 tbs. peanut butter
- ¼ cup hoisin sauce
- 1 tbs. rice vinegar
- 2 tbs. water
- If you’re using raw shrimp, fill a large pot with several inches of water, then arrange the shrimp in a single layer in a colander or steamer basket. Bring the water to a boil, place the colander in the pot, and cover with a lid. Steam the shrimp for three to six minutes, or until they turn opaque.
- Place the noodles in a bowl and cover with very hot (not boiling) water. Cover the bowl with a tea towel and set aside for five minutes, until the noodles are soft. Drain the noodles and rinse with cold water until cool.
- To assemble the rolls, briefly submerge one wrapper at a time in a shallow pan of cool water, then lay it carefully on a plate. Working quickly, place three shrimp in a line in the center. Top with one quarter each of the noodles, carrots, mung-bean sprouts, and cilantro. Place two basil leaves and two mint leaves on top.
- Fold the left and right sides of the wrapper in and over the filling, then pull the bottom edge over the top and roll tightly, being gentle to avoid tearing the wrapper. Repeat with the remaining rolls.
- Mix together the dipping sauce ingredients and serve.
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