Fresh and nutritious ideas to eat well in summer

• To prepare nutritious dishes we must combine vegetables with protein foods and / or pasta, rice, legumes ...
• Legumes, meats, potatoes should not be relegated to winter ... Prepared with raw vegetables or in suitable mixtures, they can be a great summer option.
• We must take advantage of seasonal fruits and vegetables, as they are at their best and also their price is lower.

FRESH AND NUTRITIVE DISHES

Although the salad is the cold dish par excellence, there are many options that combine elements typical of salads with other types of food, and even fresh and delicious proposals that have nothing to do with the typical green salad.

In summer many fruits such as apricots, cherries, melons, nectarines, medlars ... and also vegetables such as eggplant, zucchini, pepper, tomato, green bean, cucumber, lettuce, ... It is interesting to look for combinations in which we include other foods base such as meat, fish, pasta and rice ... so that the proposals are varied, fresh and nutritious.

FRESH IDEAS WITH RICE OR PASTA

Rice or pasta salads are more or less popular, but why not dare to make cold dishes with pasta and fruit, stuffed vegetables, cakes…?

• Cold cake of rice, tomato and aubergine.
• Reposado sauteed of bows with apricot and chicken.
• Zucchini stuffed with rice with sautéed prawns.

WITH POTATO OR LEGUME

Who said legumes and potatoes are only for pots? Both of them give us a lot of play, they can be mixed with raw vegetables and even made purees and creams to consume them cold.

• Potato, tomato and fresh cheese millefeuille.
• Chilled brown lentils with radishes, cherrys and onion. (For the more daring you can add currants and / or nectarines in small pieces, to taste).
• "" (Chickpea cold cream with lemon, sesame and olive oil).

WITH FISH

The fish, being delicate, it seems that it can only be consumed just after cooking but it is not like that, because we know that there are canned fish with very good results, tuna is the main sample, these will be our allies in the months of heat.

• "Empedrat" (cold preparation of white beans, cod, tomato, onion, red pepper, olive oil, vinegar, salt and pepper).
• Tomatoes stuffed with tuna and rice.
• Roast beef tartlets with anchovy.

WITH MEAT

Finely cut or minced meat can be a fantastic option to give variety to our cold dishes, and even in picnic preparations, such as empanadas, pizzas, etc.

• Veal empanadas with "piperrada".
• Meatloaf with mushrooms.
• Green peppers stuffed with minced meat.

WITH EGG

The versatile food par excellence was not going to be an exception and it also has very varied recipes with which to prepare starters, main dishes and even very funny preparations for the smallest of the family.

• Eggs Stuffed With Tuna.
• Green bean and onion scramble.
• Canapes of boiled egg and smoked salmon.