On a hot, muggy summer afternoon, I look at my oven and frown. Even though our home is air conditioned, it’s unappealing to make a hot meal. Eating out is expensive, however, and many takeout meals are not blood sugar friendly.
My compromise: Throw together cold, no-cook suppers that are simple and healthy. I’ve listed a few below; feel free to substitute ingredients as needed.
(Note: The following meals weigh in at 50 carbs or less. According to the American Diabetes Association, a low carb diet is 130 carbs a day.)
Make these suppers and keep cool!
Tuna-White Bean Salad Platter
Put drained tuna (4-6 ounces per person) into a large bowl. Add drained, rinsed cannellini or great Northern beans (1/3 cup per person) chopped celery, minced red onion and parsley. Make dressing: In a small bowl whisk two parts olive oil to one part fresh lemon juice; add oregano/rosemary, salt and pepper to taste.
Add dressing to tuna and beans, toss gently. Taste and adjust seasonings. Serve on a bed of lettuce, accompanied by whole grain crackers and fresh summer fruit.
Cold Chicken with Corn-Bean Relish
Remove skin from a purchased rotisserie chicken, then slice and put meat aside. In a large bowl mix equal proportions of thawed frozen corn with canned black beans that have been drained and rinsed. Add chopped red pepper and minced parsley/cilantro. Make dressing: in small bowl whisk fresh lime juice, cumin, salt, pepper and olive oil; taste and adjust. Pour dressing into large bowl, mix gently.
When ready to serve, place chicken slices on plate with 3/4 cup corn-bean relish. Serve with 1 cup of fresh berries.
Hard Cooked Egg – Hummus Platter
Eggs have ditched their bad boy reputation – most health experts say they can be eaten in moderate amounts. Hard cooked eggs are available in many grocery stores these days – splurge and keep the kitchen cool😎. Allow two – three halved eggs per person and serve with sliced raw veggie dippers, 1/4 cup hummus, a few soda crackers and fresh fruit.
This is surprisingly filling! Per serving, use two slices of 100 percent whole wheat bread and two generous tablespoons of natural peanut butter. Instead of jelly, sub thinly sliced fresh strawberry and/or banana for added sweetness and fiber. Serve sandwich with raw veggies and a small glass of low or nonfat milk. (Fairlife milk has more protein and fewer carbs.)
Pizza on a Plate
Put chopped romaine lettuce in large mixing bowl, about 2 cups per person. Add the following: thinly sliced red and green peppers, sliced raw mushrooms, halved cherry tomatoes, chopped low fat cheese sticks (2-3 per person) turkey pepperoni, drained and rinsed canned cannellini or garbanzo beans (1/3 cup person) and sliced black olives. Toss well and add two tablespoons of good quality Italian dressing per person. Plate salad, top with Parmesan and red pepper flakes if desired. Serve with a breadstick and fresh cherries or other fruit.