3 Easy No-Cook Recipes

Updated OnNovember 29, 2017
Written by
Matthew Kadey, MS, RD

Mediterranean Summertime Menu

Gazpacho with Basil Oil

Serves Four

  • 1 1?2 pounds tomatoes, chopped
  • 1 cucumber, peeled and chopped
  • 1 yellow bell pepper, chopped
  • 1 small red onion, chopped
  • 1?2 cup orange juice
  • 1 Tbsp. red wine vinegar
  • 1 garlic clove, sliced
  • 1 jalape?o pepper, diced
  • 1?4 cup extra virgin olive oil
  • 1 cup fresh basil leaves
  • Salt and pepper, to taste

Set aside 1?2 cup chopped tomatoes, 1?4 cup chopped cucumber and 1?4 cup chopped bell pepper.

Combine remaining tomatoes, cucumber and bell pepper along with onion, orange juice, vinegar, garlic and jalape?o in a blender or food processor. Mix until smooth. Season with salt and pepper. Transfer soup to a large mixing bowl or pitcher and add reserved vegetables. Chill in refrigerator until cold.

Process olive oil and basil in a food processor until well combined. Divide gazpacho among four serving bowls and drizzle with basil oil.

Nutritional info per serving:
192 calories, 3g protein, 14g fat (2g saturated), 16g carbohydrates, 4g fiber, 13mg sodium

Salmon Chickpea Salad

Serves Four

  • 2 cups baby spinach
  • 2 cups arugula
  • 1 can chickpeas, drained
  • 1 cup radishes, sliced
  • 1 large red bell pepper, diced
  • 1/3 cup pecans
  • 1/3 cup dried tart cherries
  • 3 ounces smoked salmon, chopped
  • 1 ounce feta cheese, cubed
  • 2 Tbsp. extra virgin olive oil
  • 2 tsp. balsmic vinegar
  • 2 tsp. honey

In a large bowl, toss together spinach, arugula, chickpeas, radishes, bell pepper, pecans, cherries, salmon and feta. In a small bowl, whisk together oil, vinegar and honey. Divide salad among serving plates and drizzle with dressing.

Nutritional info per serving:
391 calories, 13g protein, 17g fat (3g saturated), 48g carbohydrates, 9g fiber, 668mg sodium

Banana-Chocolate Pudding

  • 10 ounces silken tofu
  • 1/3 cup sugar
  • 2 ounces dark chocolate, finely chopped
  • 1 banana, roughly chopped
  • 1?2 tsp. cinnamon
  • 1/8 tsp. chili powder or cayenne (optional)
  • 1 tsp. vanilla extract
  • Raspberries (optional)
  • Cocoa nibs (optional)

Place all ingredients except for the raspberries and nibs in a blender or food processor and pur?e until completely smooth (about two minutes). Divide among four small bowls and chill for at least one hour or until thickened. If desired, garnish with raspberries and nibs before serving.

Nutritional info per serving:
223 calories, 5g protein, 8g fat, 32g carbohydrates, 3g fiber, 7mg sodium

Active logoSign up for your next race.