Beat the Heat with No-Cook Delights: Effortless and Delicious Recipes for Summer

Welcome back to our culinary journey through the joys of summer! In our previous blog, we shared a 15-day meal plan filled with mouthwatering recipes, simplifying your meal routine and allowing you to savor the best seasonal produce. Today, we’re diving into the world of no-cook meals, where the oven and stove take a backseat, and the focus shifts to effortless, yet delicious, creations that require minimal time and effort. These recipes showcase the vibrant flavors of your homegrown tomatoes, cucumbers, zucchini, and more. Say goodbye to sweating over a hot stove and hello to meals that are bursting with freshness and require no cooking at all.

Rainbow Veggie Wraps (391 cal.)

These kid-friendly wraps exude a sushi-inspired flair, featuring a medley of vegetables, cheese, and hummus, all beautifully rolled and sliced. To elevate the experience effortlessly, pair them with a store-bought green goddess dressing, a luscious blend of creamy goodness and herbaceous flavors. These wraps may look impressive, but they are a breeze for kids to assemble, making them the perfect choice for a hassle-free lunch or dinner.


  • 4 (8 inch) multigrain tortillas or wraps
  • 1 cup prepared olive hummus
  • 2 ounces thinly sliced Cheddar cheese
  • 1 ⅓ cups baby spinach
  • 1 cup sliced red bell pepper
  • 1 cup broccoli sprouts
  • 1 cup thinly shredded red cabbage
  • 1 cup julienned carrots
  • Green goddess dressing for serving


  • Take a tortilla and generously spread ¼ cup of hummus across it. Then, later one-fourth of the cheddar cheese, spinach, bell pepper, sprouts, cabbage and carrots on top.
  • Carefully roll up the tortilla, ensuring that all the delicious ingredients are snugly tucked inside.
  • Once rolled, slice the wraps into 1-inch rounds, creating perfectly portioned bites.
  • If desired, serve with a side of dressing for dipping.

Tofu Poke (262 cal.)

Indulge in a quick and vegan rendition of poke, the beloved Hawaiian dish featuring diced raw fish tossed in a delectable soy-sesame sauce. In this version, we substitute extra-firm tofu for fish, creating a protein-packed base. To elevate the dish, we load the bowl with an array of colorful vegetables and add a delightful crunch with pea shoots and peanuts. For those seeking a heartier option, serve this delightful creation over brown rice, which adds a satisfying boost of fiber to the meal.


  • ¾ cup thinly sliced scallion greens
  • ¼ cup reduced-sodium tamari
  • 1 ½ tablespoons mirin
  • 1 ½ tablespoons toasted (dark) sesame oil
  • 1 tablespoon toasted sesame seeds
  • 2 teaspoons grated fresh ginger
  • ½ teaspoon crushed red pepper (Optional)
  • 1 (12 ounce) package extra-firm tofu, drained and cut into 1/2-inch pieces
  • 4 cups zucchini noodles
  • 2 tablespoons rice vinegar
  • 2 cups shredded carrots
  • 2 cups pea shoots
  • ¼ cup toasted chopped peanuts
  • ¼ cup chopped fresh basil


  • In a medium bowl, whisk together the scallion greens, tamari, mirin, oil, sesame seeds, ginger and crushed red pepper (if desired).
  • Set aside 2 tablespoons of the sauce in a small bowl.
  • Add tofu to the sauce in the medium bowl and gently toss to ensure it is evenly coated.
  • In a large bowl, combine the zucchini noodles and vinegar.
  • Divide the mixture among 4 bowls.
  • Top each bowl with ¾ cup of tofu, ½ cup of carrots and pea shoots, and 1 tablespoon each peanuts and basil.
  • Finally drizzle with the reserved sauce over the bowls and serve.

Spinach-Feta Dip with Dill (75 cal.)

Give this delightful spinach dip a try, infused with the vibrant flavors of fresh dill and tangy feta cheese. It works wonders as a delectable sandwich spread, adding a burst of savory goodness. Alternatively, serve it alongside crackers or a colorful assortment of fresh crudité, providing a perfect accompaniment for dipping and snacking. 


  • 2 cups chopped fresh spinach
  • ¾ cup crumbled feta
  • ½ cup reduced-fat sour cream
  • ½ cup fresh dill sprigs
  • 2 ounces reduced-fat cream cheese
  • 1 clove garlic, grated
  • ½ teaspoon ground pepper


  • In a food processor; combine spinach, feta, sour cream, dill, cream cheese, garlic and pepper.
  • Process the ingredients they form a until smooth and creamy mixture.

Snap Pea & Radish Slaw (69 cal.)

Get ready to celebrate the vibrant flavors of spring with this delightful slaw recipe. Drawing inspiration from the traditional Texas-style coleslaw, we’ve added a touch of celery seeds for an extra burst of flavors. Instead of the usual cabbage, we’re embracing the freshness of snap peas and radishes, creating a unique twist on the classic. This healthy and refreshing side dish pairs perfectly with grilled or roasted chicken, along with a side of new potato salad, for a wholesome and invigorating dinner that captures the essence of the season.


  • ¼ cup cider vinegar
  • 2 tablespoons mayonnaise
  • 1 tablespoon sugar
  • 1 teaspoon yellow mustard
  • ¾ teaspoon celery seed
  • ¾ teaspoon salt
  • ½ teaspoon ground pepper
  • 4 cups sugar snap peas (about 12 ounces), trimmed and julienned
  • 1 cup radishes (about 4 ounces), trimmed and julienned


  • In a large bowl, combine vinegar, mayonnaise, sugar, mustard, celery seed, salt and pepper.
  • Whisk the ingredients until well blended.
  • Add in snap peas and radishes, mixing them into the dressing.
  • Allow the slaw to chill in the refrigerator for 30 minutes before serving, allowing the flavors to meld together beautifully.

Raw Vegan Zoodles with Romesco (155 cal.)

Whether you’re venturing into a raw vegan diet or simply seeking a hassle-free, no-cook recipe, this zucchini noodle dinner with red pepper sauce is a must-try. Not only is it refreshing and satisfying, but it also boasts incredible flavors that will leave your taste buds delighted. The best part? It’s incredibly easy to prepare. Just blend up the 5-ingredient sauce in your food processor or blender, toss it with spiralized zucchini noodles, and you’re ready to indulge in a delicious and wholesome meal! 


  • 8 cups zucchini noodles (from 3 medium)
  • ½ teaspoon salt, divided
  • ¼ teaspoon ground pepper
  • ¼ cup raw almonds
  • 1 medium red bell pepper, cut into chunks
  • 2 tablespoons cold-pressed extra-virgin olive oil
  • 1 small clove garlic, crushed
  • 1 teaspoon paprika
  • ½ teaspoon ground cumin
  • ¼ teaspoon crushed red pepper (Optional)


  • In a large bowl, combine zucchini noodles, ¼ teaspoon salt and pepper. Toss the noodles gently until they are coated evenly.
  • Place almonds in a mini food processor and pulse until coarsely chopped. Add red pepper, oil, garlic, paprika, cumin, crushed red pepper (if desired), along with the remaining ¼ teaspoon salt.
  • Process the ingredients until the mixture becomes fairly smooth.
  • Add ¾ of the red pepper sauce to the zucchini and toss well to ensure the noodles are coated with the flavorful sauce.
  • Serve the dish, optionally topped with a bit more sauce for extra flavour.

Mediterranean Veggie Wrap with Cilantro Hummus (269 cal.)

Indulge in these nutritious multi-grain wraps packed with a medley of flavors. They feature a delightful combination of mixed greens, chopped cucumber, tomato and red onion, as well as feta cheese and a delectable homemade cilantro hummus. To save time, you can prepare the hummus up to 3 days in advance and keep it chilled until you’re ready to assemble the wraps. This convenient option allows you to enjoy a fresh and satisfying meal without compromising on taste.


Cilantro Hummus

  • 1 clove garlic, peeled
  • 1 (15 ounce) can no-salt-added garbanzo beans (chickpeas)
  • 3 tablespoons lemon juice
  • 2 tablespoons olive oil
  • 1 tablespoon tahini (sesame seed paste)
  • ¼ teaspoon salt
  • ¼ teaspoon white pepper
  • ¼ cup fresh cilantro leaves

Mediterranean Wraps

  • 4 cups mixed baby greens
  • ½ large cucumber, halved lengthwise and sliced (1 cup)
  • 1 cup chopped tomato
  • ½ cup thinly sliced red onion
  • ¼ cup crumbled reduced-fat feta cheese
  • 2 tablespoons bottled sliced mild banana peppers
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • ¼ teaspoon black pepper
  • 4 (8 inch) light tomato-flavored oval multi-grain wraps


  • For the cilantro hummus:
  • Start by turning on your food processor fitted with a steel blade attachment.
  • With the motor running, drop 1 clove peeled garlic through the feed tube.
  • Let it process until finely minced.
  • Take a moment to scrape down the sides of the bowl, ensuring all the garlic is incorporated.
  • Rinse and drain a 15-ounce can of no-salt-added garbanzo beans (chickpeas).
  • Add the garbanzo beans to the food processor, along with 3 tablespoons of lemon juice, 2 tablespoons of olive oil, 1 tablespoon of tahini (sesame seed paste), ¼ teaspoon of salt and ¼ teaspoon white pepper.
  • Process the mixture until it becomes completely smooth, pausing occasionally to scrape down the sides as needed.
  • Finally, add ¼ cup of fresh cilantro leaves.
  • Give it a few pulses until the cilantro is evenly distributed and chopped.
  • Chill the hummus until you’re ready to use it.
  • For the mediterranean wraps:
  • In a large bowl, combine the mixed greens, chopped cucumber, tomato, red onion, feta cheese and banana peppers.
  • In a small bowl, whisk together vinegar, olive oil, garlic and black pepper to create a flavorful dressing.
  • Pour the dressing over the greens mixture.
  • Toss everything to ensure it’s well coated.
  • To assemble the wraps:
  • Take each wrap and spread approximately 2 ½ tablespoons of the prepared hummus evenly on it.
  • Top the hummus with dressed greens mixture.
  • Roll up the wrap.
  • Serve immediately.

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