Summer lunch: the easy and light ideas with raw vegetables

Summer lunch: the easy and light ideas with raw vegetables

How to behave in summer, when the desire to cook is low and we would like to stay light? Here are some alternatives for a light but satisfying summer lunch, also that you can prepare in advance and take with you!
These are my ideas, ideal for those who have digestive problems and do not want to make too many food messes. These are particular recipes because they associate raw vegetables with the balance of macronutrients (carbohydrates, proteins and fats).

BALANCED SUMMER LUNCH (ABOUT 400 CAL PER PLATE)
– 100 gr of smoked tuna in carpaccio with chopped raw carrots, celery, fennel and mint and a tablespoon of oil, + a slice of rye bread and a fruit of your choice. As an alternative to tuna, salmon or bresaola, but also 170 grams of boiled octopus.

– cold potato salad with 200 g of potatoes each, a teaspoon of oil, a pinch of mustard, lemon juice, 200 g of Belgian endive in strips, salt, pepper and parsley. As an alternative to the endive, a good radicchio or two cucumbers. Plus an egg and a fruit of your choice.
– spiced chickpea salad: 180 gr of chickpeas already boiled and under glass (not canned), a pinch of turmeric powder, a pinch of ginger powder, chopped mint or chopped parsley, lemon juice, a tablespoon, a teaspoon of oil of extra virgin olive oil, a teaspoon of pumpkin or sunflower, 150 gr of datterini tomatoes, 2 raw diced carrots, 30 gr. of seitan previously boiled and diced. Plus a cold herbal tea to drink.
– quinoa and vegetable salad:gluten free alternative to pasta salad, it can also be made with buckwheat or corn. Per person it takes 50 grams of quinoa or buckwheat or corn weighed from raw and then boiled and cooled, finally seasoned with a large green or yellow pepper cut into cubes and marinated in the fridge with chopped rocket, lemon juice, 3- 4 black olives and a teaspoon of oil + 100 gr of salad tomatoes. Finish the dish with 30 g of parmesan flakes.
– bruschetta of durum wheat bread:take some durum wheat bread, with a thick crumb, and cut two slices of about 30 g each from the night before. The next day, toast them briefly, and season with 100 g of raw mushrooms, a handful of chopped rocket, 100 g of Pachino tomatoes, 50 g of diced primosale cheese, a teaspoon of oil, half a teaspoon of balsamic vinegar. Accompany them with a cucumber and celery juice to drink. 

 

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