We’re heading into those long, hot dog days of summer. Turning on the oven to prep dinner makes you cringe at the thought of any added warmth filling the spaces in your kitchen. Standing over a grill is an option – but a hot one. You don’t want to order out, and frankly, that’s not always an easy option when you’re juggling food allergies. So, what do you do? Try these low-fuss, no-cook (or low cook) meals like the recipes below!
Quinoa Salad
Whether you cook up a batch of quinoa for this meal or you have some prepared and waiting to go on demand, you’ve got a lot of options with this protein-rich and fiber-packed ingredient.
Quinoa is a great wheat-free grain to use as a base for a quick summer dish. You can go a bit sweet by adding fruits like pears or apples, or toss in some dried cranberries for a bit of bright tartness, or try a bit of bell pepper or roasted tomato. Mix and match your add-ins to find the combo that excites your tastebuds best.
A simple dressing can finish off the dish with a hit of lemon, olive oil, garlic, and other seasonings. A recipe like this one from Cookie & Kate’s is a great starting place if you’re looking for specific ideas on this dish.
Blended Bowls
Blending frozen fruit and an allergy-friendly yogurt or other similar components can create a cool, lush dish that will fill you up with yummy goodness on a hot day. There are plenty of combinations to pick from which can help you navigate your family’s specific allergy needs.
Whether you go with a traditional acai bowl like this recipe from The Forked Spoon or a bright and fun twist like this Beet and Berry dish from Food Allergy Canada, top your bowl with fruit and bits that work for your families dietary needs.
Gazpacho
Whether you have your own backyard vegetable garden or you swing by a community farmers market, grabbing fresh vegetables for this classic Spanish dish is a summer rite of passage. It’s loaded with fresh summer vegetables (which means it's bursting with fresh flavors) and all you need to prep it is a cutting board, knife, and blender.
A traditional Gazpacho like this recipe from Gimme Some Oven uses bread to thicken and enhance flavors. If you’re avoiding wheat, you could try the standard recipe and experiment with wheat-free breads, or you could try this bread-free recipe from Cooked and Loved.
Crunch Your Salad
Salads are always a great no-cook summer dish. If you’re looking for something other than greens and veggies, however, a recipe like this crunchy avocado salad from Food Network may be a good option. Chickpeas bring a bit of protein to the dish without needing to turn on the stove to prep meat or other add-ins. The avocado lends some richness and a bit of bulk. Look for tortilla chips that are free from your allergens. They are traditional corn-based chips, but some may contain wheat or include cross-contamination warnings for other allergens.
Summer Sunset Salad
Peaches and watermelon are a delicious combo that add a unique depth of flavor and a bright burst of color to a dish. You can create a salad using these two fruits as a base or you can layer them with some light greens. Either way, combine 1 small seedless watermelon (cubed), 1 finely chopped shallot, torn mint, 2 sliced peaches, sliced cucumbers, and a bit of olive oil, salt, and black pepper. You can add a bit of feta cheese or a dairy-free alternative, too. Top with a simple red wine vinaigrette.
Bread-Free Sandwiches
Who says a sandwich needs bread? From lettuce wraps to this tomato club from Taste From Home, you’ve got options. Sure, a recipe like the one from Taste From Home may need to be adapted to nix or replace the cheese if you’re avoiding dairy. It can, however, serve as inspiration to mix and match no-cook, allergy-friendly ingredients to make a dish your family will crave on a hot summer day!
Sip Coolness
It’s not a whole meal, but a good agua fresca is a nice compliment to a summer dish. The combination of cool, bright flavors can refresh you from the inside out. This recipe from Simply Recipes uses cucumbers, limes, and mint to create a bright sunny green glass perfect for sipping on a summer evening.
Of course, that’s just one option. You can use nearly any fruit combo with water and sugar to make your own unique twist on this classic sip. Downshiftology can walk you through the basics.
