Sometimes it's just too hot to cook, or you're too busy. You may be following a raw diet, or trying to get the maximum nutrients from your food. For instance, beta carotene, an antioxidant found in carrots, among other things, is better absorbed by your body when you eat raw vegetables, notes University of Michigan Integrative Health. Adding entrees that aren't cooked to your repertoire can help, whatever your goal. Most no-cook dishes don't take a lot of time to prepare, but even more complex dishes are no more time consuming than cooking a meal.
Protein
Incorporating adequate amounts of protein in a main dish is a little more challenging when you don't cook. One option is to make use of pre-cooked rotisserie chicken, available in many grocery stores. Purchase bags of fully-cooked, frozen shrimp and thaw in the refrigerator before using. Keep a supply of hard boiled eggs on hand and use well-rinsed canned beans in your dishes. If you're a fan of Asian cuisine, ask your fishmonger for sashimi grade raw tuna, but don't assume you can eat any fish raw unless it's sold for that purpose. Use cheese and nuts sparingly because of the high fat content.
Casseroles
A traditional casserole uses a creamy binder for the ingredients, but think in terms of lighter fare for no-cook casseroles. Panzanella is an Italian salad traditionally made with chunks of bread and tomatoes. Add olives, peppers, white beans and cubed cheese, and drizzle with olive oil and red wine vinegar for a unique take on the dish. For a creamier casserole, toss sliced vegetables with a dressing made of plain yogurt and chopped, fresh herbs. Try zucchini, yellow squash, peas, tomatoes and pre-cooked shrimp, and top with grated cheese.
Salad
A main dish salad is as simple as tossing a variety of lettuces with raw vegetables and a protein source. Top with grated or crumbled cheese, use a light dressing and serve with whole grain bread for a light, refreshing meal. Add a bowl of gazpacho soup, an uncooked tomato soup, for a more substantial meal. A classic Nicoise salad incorporates tuna and vegetables. A tropical inspired salad of black beans, red onions, mango, cilantro and lime juice is substantial enough for a main dish.
Vegetable Noodles
Adherents of a raw diet often create noodles from raw vegetables using a special spiral slicer, or just a vegetable peeler. Peeled zucchini and yellow squash are particularly good for raw noodles. Top with a fresh tomato sauce made from pureed tomatoes, onions, peppers, garlic and herbs. Try cucumber for Asian inspired raw noodle dishes tossed with tofu, carrots and a sesame dressing. Top jicama noodles with a fresh, chunky salsa.
Member Comments