Four Healthy and Delicious Lunch Recipes for This Summer

Higher temperatures call for light meals that can provide enough hydration and nurturing nutrients to…

Higher temperatures call for light meals that can provide enough hydration and nurturing nutrients to the body. In order to stay healthy and hydrated under the hot summer sun, healthy meals should be our top priority. When the temperatures are high the diet of our little ones is especially important in maintaining their optimal health and wellbeing. Therefore, discovering new and delicious recipes that will make for enjoyable summer days while delivering all the needed nutrients is of utmost importance.

In this article, we bring you several fresh ideas for delicious meals that the whole family will love. We challenge you to pick a favorite!

Mediterranean Sweet Potato Recipe

There is nothing like Mediterranean food that makes a perfect summer meal for hot and long sunny days. Mediterranean flavors not only remind us of a holiday by the sea but also make for healthy and nutritious recipes that are finger-licking good. If you love Mediterranean food or have never prepared a Mediterranean meal before, we bring you the delicious, healthy and easy-to-prepare Mediterranean sweet potato recipe.


  • 4 sweet potatoes
  • 2 Tbsp tahini
  • Freshly squeezed lemon
  • 1 clove minced garlic
  • Water
  • 4-5 cherry tomatoes
  • Persley
  • Olive oil
  • Sea salt and paper
  • Cumin and coriander
  • 500gr chickpeas


  1. Preheat the oven to 400°F. Peel the sweet potatoes, slice in halves and put them on a baking pan with parchment paper. Drizzle the olive oil and salt over the potatoes and put them in the oven. Bake for about 45 minutes.
  2. On another baking pan add the rinsed and drained chickpeas. Drizzle olive oil and the spices all over. Add in the oven with the potatoes and roast for 20 minutes maximum.
  3. Add the tahini, 4 tablespoons of chickpeas, lemon juice, minced garlic, salt, spices and water in a blender to combine together in a cohesive mixture. Try the sauce and add more salt or seasoning per taste.
  4. Once the potatoes are fork-tender remove them from the oven.
  5. Put tomatoes in a serving plate, top with chickpeas and the garlic sauce. Add diced cherry tomatoes and parsley to garnish.
  6. Serve immediately.
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2. Egg Salad with Potatoes and Peas

Hot summer days call for light meals filled with nutrients. To keep you full while providing all the needed vitamins and minerals here is an easy-to-prepare salad that will be adored by the whole family.

Ingredients for one serving:

  • 200 grams of baby potatoes
  • 150 grams French beans
  • 150grams frozen peas
  • 3 eggs
  • A handful of lettuce leaves

For the dressing

  • 1 tablespoon olive oil
  • 1teaspoon cider vinegar
  • Chopped mint and basil leaves
  • Freshly ground pepper


  • Fill a cooking pan with water and add the potatoes. Leave them to boil until fork-tender.
  • In the same pan add the peas and beans and cook very briefly for the vegetables to get tender (not more than 5 minutes).
  • In another pan, boil the eggs for 8 minutes. Once done, shelve them and cut in halves.
  • In a bowl add all the ingredients for the dressing, add black pepper and steer wheel with a spoon, crushing the herbs to intensify the flavor.
  • Add the beans and peas in the dressing mixture and toss everything together.
  • On a serving plate add the lettuce, pour over the dressing and add the potatoes and eggs on top. Grind over some sea salt and paper.
  • Serve immediately.

3. Cauliflower Steaks with Red Pepper

The nutrition profile of cauliflower is very impressive. It’s high in fiber, full of antioxidants, vitamins and minerals. Apart from that, it is very easy to prepare and can substitute almost any animal-based food. Here is one recipe where cauliflower is your delicious stake combined with red papers.

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  • 1 cauliflower
  • ½ cups smoked paprika
  • 1 roasted red paper
  • Pitted black olives
  • Handful of parsley
  • 1tbsp red wine vinegar
  • ¼ cup toasted almond flakes
  • Olive oil
  • Salt


  1. Preheat the oven to 420°F
  2. Line a baking tray with a parchment paper
  3. Slice the cauliflower in thin pieces in preferred size
  4. Place the cauliflower pieces on the parchment paper and drizzle with olive oil, paprika and salt
  5. Cook in the oven for 20 minutes
  6. While the cauliflower roasts in the oven chop the pepper, olives and parsley.
  7. Put everything in a bowl and mix with the remaining oil and vinegar.
  8. Season to taste.
  9. When the steaks are cooked put them in a serving plate and pour the sauce on top
  10. Sprinkle the toasted almonds on top and serve immediately


No-Cook Salmon Salad

If you enjoy the taste of raw salmon combining it with the right ingredients will make you enjoy it even more. Salmon is one of the foods praised for its deliciousness and nutrients. Rich with omega-3 fatty acids and antioxidants salmon is the perfect healthy bite raw or cooked. The following recipe can be prepared with raw or cooked salmon, pre preference.


  • 2 zucchini
  • 100 grams of peas
  • 8 radishes diced
  • Olive oil
  • Freshly squeezed lemon juice
  • 1.2 cup yogurt
  • Handful of parsley
  • Salmon filets sliced in large chunks
  • Salt and paper


  1. Cut the zucchini into long thin strips, preferably with a peeler
  2. Toss the zucchini slices, peas and radishes together in a bowl
  3. Add the olive oil, lemon juice and yogurt and combine all the ingredients together
  4. On a large platter toss the dressed vegetables and toss over the salmon chunks
  5. Finish with good paper grindings, salt, parsley and additional seasoning per preference
  6. Serve immediately and enjoy!
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