There are foods that can remove excess heat from the body. There is food that is tonic and refreshing, refreshing and invigorating. It is these miraculous dishes that you need to eat when it's hot outside, - advises pastry chef Vera Sokolova... - For example, in the summer it is better to forget about fatty high-calorie foods - rich broths, pork, lush baked goods, as well as dishes that induce thirst - spicy, smoked and salty. On a hot day, focus on water-rich foods. These are juicy fresh vegetables (primarily cucumbers and zucchini), light salads and snacks, cool summer soups, a variety of berry desserts and, of course, invigorating drinks- natural fruit drinks, tea, soft drinks, cocktails.

How to replace okroshka?

Almost all summer soups are made sour - okroshka on kvass or kefir, sorrel or spinach cabbage soup, tomato gazpacho. Proven for centuries culinary recipes were invented for a reason - the fact is that it is the acid that irritates taste buds in the mouth and causes increased salivation, as a result of which the thirst passes and the heat does not seem so debilitating.

For a long time in Russia, okroshka, beetroot soup, chilled beetroot, botvinya, summer cabbage soup and borscht have been cooked in the summer. In Europe, the role of the main summer soup is played by gazpacho, born in Spain and loved in all other countries. At first, the soup resembled an ancient Russian jail - bread was soaked in water, olive oil, garlic, onions and wine vinegar were added there. Incidentally, this classic combination is still the basis of gazpacho. In the 16th century, Europeans brought tomatoes from America and began to add them to varied dishes... So tomatoes were introduced into the gazpacho recipe and, over time, became its main component. In addition to tomatoes, other fresh vegetables began to be used for soup - Bell pepper, celery, cucumbers. Today, they are crushed to a state of puree using a blender, and in ancient times, housewives thoroughly ground them in a mortar for a long time. A lot of work was applied, but the result was amazing - cold gazpacho really perfectly refreshes and invigorates in the heat. By the way, this one light soup is part of the popular "Mediterranean diet", only those who are losing weight should not put bread in it. Just mix any fresh vegetables in a blender, add tomato juice, olive oil and do not be afraid to deviate from a clear recipe. The chefs even call gazpacho " liquid salad”And boldly give its name to all fresh cold mashed soups.

How does kefir tone up?

In the Balkans, the most popular cold soup is tarator - a mixture of kefir, cucumbers and herbs. it perfect option refreshing dish, because it contains protein and the most important summer substance - calcium. The fact is that Ca in our body is absorbed only in the presence of vitamin D, which is perfectly formed by itself after sunburn in the sun. If in hot weather you actively eat milk, cheese, yogurt and kefir, you can noticeably strengthen bones, hair and nails. By the way, okroshka is also better not to fill traditional kvass(especially since you can find natural bread kvass very difficult), but with kefir or others fermented milk products- ayran, tan, etc.

Photo: Shutterstock.com

Ingredients:

• Kefir - 300 ml
• Smoked chicken breast - 90 g
• Carbonated water - 250 ml
• Chicken egg - 2 pcs.
• Cucumbers - 20 g
• Radish - 60 g
• Dill, green onions, parsley, cilantro - 10 g each
• Rice vinegar- 20 ml
• Bay leaf- 1 PC.
• Salt, pepper - to taste

How to cook:

1. Boil hard-boiled eggs, chill and cut into cubes.
2. Smoked chicken breast cut into cubes. Radish and cucumber - also cubed.
3. Chop the onion, cilantro, parsley and dill finely.
4. Mix kefir, soda water, and vinegar.
5. Stir the chopped ingredients, arrange on plates, top with kefir and soda.
6. Salt, pepper, mix. Garnish okroshka with herbs and serve chilled.

What is the best refreshing?

Salads from fresh vegetables- this is what must be on the summer table! Like no other food, they are rich in water, vitamins and minerals - in general, those substances that our body in a large number loses in hot weather. The fiber contained in vegetables stimulates the intestines and actively removes toxins, so after consuming them, you feel light and free. Cucumbers, zucchini, radishes, tomatoes and eggplants, which are almost 90% water, are especially good in this regard. Once in our body, they not only supply it with fluid, but also take away excess heat, working inside cells, like an air conditioner in an office. When stocking up on vegetables on the market, do not forget about carrots, because it is this yellow-orange fruit that promotes the production of melanin and helps to acquire a beautiful, even tan.

What kind of berry to eat?

Strawberries, raspberries, currants, peaches, apricots, cherries, cherries ... These seasonal berries and fruits will cool, and endow with vitamins, and delight with fiber, and provide antioxidants. Eat them fresh, serve them with pancakes, prepare desserts and do not be afraid of daring culinary experiments. For example, any fresh fruit can be chopped into small cubes, added a little sugar for sweetness and poured ... with pesto sauce. Only not traditional salty, but sweet. For him you need to take green basil, green apple, pine nuts and olive oil and beat in a blender. Combination juicy berries or fruit with basil sauce is something amazing, it's not for nothing that hot Italians love it so much.

And here is the Russian version berry dessert... Take a pancake, grease it with cream (300 g fat sour cream beat with 200 g heavy cream and a glass of sugar), sprinkle with any berries and make several layers. So fast and delicious pancake cake don't be ashamed to serve at any summer party.

What to drink in the heat?

Drinks in the summer are better to choose a little sour. Perfect fit berry juice, tomato or Orange juice... It is advisable to drink plain water or with a slice of lemon - in the second case, the thirst will pass faster. Mineral water should not be abused, but in small quantities it is simply necessary, because it helps to replenish the substances lost along with sweat (by the way, lightly salted ones also "work" - do not confuse with salted and pickled ones! - cucumbers). Lemon tea also works well with thirst and tones up perfectly. In Asian countries, they prefer to drink very hot green tea. It causes profuse sweating, moisture evaporates from the surface of the skin and thus slightly lowers the body temperature. If you do not want to follow the experience of the southerners, arranging your own "shower", drink tea warm or cool. And prepare a variety of refreshing cocktails - from the traditional mint mojito to homemade berry lemonades with ice.

How to eat cocktails?

Bartenders believe that better cocktail drink, not snack on a cocktail. If you drink sweet drink it requires dessert or fruit. But milkshakes are self-sufficient. Alcoholics also do not recommend snacking. You need to drink them in small sips and in good company!
And remember - not all cocktails can be drunk on an empty stomach. The best time for them - between lunch and dinner, and for alcoholics - after dinner.

Photo: Shutterstock.com

Ingredients:

• Fresh tomatoes - 0.5 kg
• Tomato juice- 0.5 ml
• Tomato paste - 35 g
• Fresh cucumbers - 100 g
• Carrots - 100 g
• Bulgarian pepper - 75 g
• Onions - 65 g
• Garlic - 15 g
• Celery - 50 g
• Wine vinegar - 35 ml
• Salt - 15
• Ice - 6-7 cubes

For the "side dish":

• Tomato, cucumber, celery - 50 g each
• Olive oil - 50 g
• Basil - for decoration

How to cook:

1. Wash all vegetables and cut them into random pieces. You do not need to remove the peel from the tomatoes, but it is better to peel the cucumbers.
2. Pour all the vegetables into a blender, put in the same place tomato paste, pour in juice and wine vinegar.
3. Add salt and pepper and beat until smooth. If all the ingredients do not fit into the jug of the technique, it is better to beat in two stages.
4. While whisking vegetables into a blender, it is good to add a few pieces of ice. It is necessary not to cool the dish, but to preserve the bright color of fresh vegetables, because the operating technique heats up and reduces the brightness of the tomatoes.
5. Strain the puree soup through a sieve and, if necessary, pass through a blender again until smooth.
6. Cut celery, cucumber and tomato into small cubes for a "side dish".
7. Pour the finished gazpacho into portioned dish, sprinkle the chopped vegetables on top, garnish the soup with a sprig of basil and pour olive oil.

Photo: Shutterstock.com

Ingredients:

• Eggplant - 5 pcs.
• Cheese - 250 g
• Cottage cheese - 250 g
• Greens - 1 bunch
• Garlic - 1 clove
• Salt, pepper - to taste
• Olive oil to taste

How to cook:

1. Wash the eggplants, cut them lengthwise into plates about 5 mm thick.
2. Put on a baking sheet, greased with olive oil, salt and send to an oven preheated to 200 ° C for 15 minutes.
3. Make the filling for the rolls. To do this, grate the cheese, mix it with cottage cheese and finely chopped herbs, add crushed garlic, salt and pepper to taste.
4. Wrap the filling in eggplant slices.

Photo: Shutterstock.com

Ingredients:

• Celery - 200 g
• Apple - 200 g
• Radish - 150 g
• Cream - 30 ml
• Salt to taste
• Yogurt - 30 g
• Ground white pepper- taste
• Black sesame seeds- taste

How to cook:

1. Chop the celery roots thin straw and blanch for 5 minutes. Cut the celery stalks into thin rings.
2. Peel the apples and cut into thin strips.
3. Cut the radish into strips.
4. Combine all ingredients and season salad creamy sauce... To prepare the sauce, mix the cream and yoghurt in a 1: 1 ratio. Salt and pepper.
5. Ready salad sprinkle with black sesame seeds.

Orange and tomato salad

Photo: Shutterstock.com

Ingredients:

• Cherry tomatoes - 500 g
• Red onion - 1 pc.
• Oranges - 1 pc.
• Lettuce leaves - bunch
• Arugula - bunch
• Olive oil - 3 tbsp l.
• Honey - to taste
• Green apples- 1 PC.

How to cook:

1. Rinse the cherry tomatoes.
2. Grate the apple. Cut the red onion into strips.
3. Peel the orange, divide into slices and peel them.
4. Wash lettuce and arugula and chop coarsely.
5. For dressing, mix olive oil with honey, you can add a little lemon juice.
6. Mix everything, season the salad and salt.

Photo: Shutterstock.com

Ingredients:

• Milk - 160 ml
• Cream 33% - 500 ml
• Sugar - 110 g
• Vanilla - 1 pod
• Sheet gelatin - 15 g
• Raspberries (fresh or frozen) - 300 g
• Powdered sugar - 1-2 tbsp. l.

How to cook:

1. In a small saucepan, combine milk, cream and sugar. From the vanilla pod, use the tip of a knife to extract the seeds and, along with the pod itself, send them to the pan. Instead of a vanilla pod, you can use vanilla extract (1 tsp).
2. Bring over low heat creamy mixture almost boiling (90 ° C). Remove the pan from heat and leave for 20 minutes. When the cream has cooled down a little, remove vanilla pod and strain the mixture.
3. Pour gelatin for 5-10 minutes cold water... When swollen, squeeze it out and add to the vanilla cream.
4. Pour vanilla cream into molds and send them in the refrigerator for about 6 hours.
5. To cook raspberry sauce- rub raspberries through a sieve and mix with powdered sugar. You can also use raspberry jam.
6. Put the panacotta out of the mold and pour over the raspberry sauce.

Photo: Shutterstock.com

Ingredients:

• Pasteurized milk - 100 ml
• Ice cream sundae - 25 g
• Syrup (orange, cranberry, pear or other fruit and berry) - 25 ml

How to cook:

1. Pour very cold milk into a blender glass. Then pour in the syrup and add ice cream last.
2. Beat the drink with a blender for a minute at maximum speed. Drink immediately, until the foam has fallen.

Photo: Shutterstock.com

Ingredients:

• Sugar - 3/4 cup
• Lemon juice - 1 glass
• Water - 4 glasses
• Lemon - 1 pc.
• Ice to taste

How to cook:

1. Mix in a decanter lemon juice and chilled boiled water.
2. Add sugar and stir until it is completely dissolved (can be diluted in boiling water).
3. Add thinly sliced ​​lemon and ice. Stir well and serve.

Cranberry cocktail with rosemary

Photo: Shutterstock.com

Ingredients:

• Gin - 40 ml
• Freshly squeezed orange juice - 1 tbsp l.
• Cranberry juice- 40 ml
• Soda - 1 tbsp. l.
• Rosemary - 1 sprig
• Cranberries - a handful

For syrup:

• Water - 100 ml
• Sugar - 60 g
• Rosemary - 1 sprig

How to cook:

1. In a saucepan, combine water and sugar for syrup, bring to a boil over medium heat, cook until sugar is completely dissolved, add a sprig of rosemary and remove from heat. Let it brew for 2 hours. Strain and cool.
2. Mix all the ingredients for a cocktail, add ice and soda, garnish with rosemary and cranberries.

Photo: Shutterstock.com

Ingredients:

• Lemon - 1/2 pc.
• Lime - 1/2 pc.
• Orange - 1/2 pc.
• Cherries - a handful
• Soda water- 500 ml
• Cherry syrup - 100 ml
• Fresh mint - 1 pc.

How to cook:

1. Cut the lemon, lime and orange into slices, put in a jug, after squeezing their juice there.
2. Pour in cherry syrup and soda. Mix well and add ice cubes. Garnish the lemonade by placing fresh cherries on ice.

Photo: Shutterstock.com

Ingredients:

• Fresh mint - 10 g
• Lime - 0.5 pcs.
• Sprite - 150g
• Ice to taste
• Cane sugar- 1 tsp

How to cook:

1. Chop the lime and place in a glass.
2. Add mint, sugar and mash with a pestle or spoon.
3. Add crushed ice, transfer to a shaker and beat.
4. Pour the cocktail into a glass and pour over the sprite. Garnish with mint and lime.

Photo: Shutterstock.com

Ingredients:

• Water - 1.2 l
• Fresh strawberries - 300 g
• Lemon - 1 pc.
• Fresh mint - 50 g
• Sugar - 80 g

How to cook:

1. Wash and peel the strawberries. Place half in a food processor and chop.
2. Put chopped and whole strawberries in a saucepan. Add half a thinly sliced ​​lemon and mint, tied in a bunch.
3. Pour 200 ml of boiling water. Cover and leave for 20 minutes. Pull out the mint.
4. Add sugar, juice of half a lemon. Stir until sugar dissolves.
5. Add the rest cold water... Put lemonade in the refrigerator for 1-2 hours. Serve over ice.

No matter how much we value traditional okroshka in Russia and other cold summer dishes, sooner or later they get bored. Well, you can't even eat your favorite every day! I propose to find an alternative to the usual food, and take on board interesting new recipes.

1. Refreshing cucumber water

What do you need?

2 liters of water, 2 fresh cucumbers, 2 lemons, a bunch of fresh mint.

How to cook?

Wash and, if desired, peel the cucumbers and cut into thin slices. Do the same with the lemons, free them from the seeds. Chop the mint. Pour the fruit and vegetable mixture with water, mix well and place in the refrigerator to infuse - for several hours or overnight. Serve over ice. An amazing drink - invigorates, refreshes and perfectly quenches thirst, since it does not contain sugar.

2. Colorful summer salad

What do you need?

1 large yellow pepper, 1 large red pepper, 1 large orange pepper, 10 radishes, 10 cherry tomatoes, 5 young carrots, 1 orange juice, ½ lemon juice, 2 tbsp. spoons wine vinegar, 1/4 cup olive oil, salt, freshly ground black pepper.

How to cook?

The main secret is to cut all vegetables (except cherry) into the thinnest translucent slices so that they give juice. Cut the cherry into quarters. Make a sauce with orange and lemon juice, vinegar, and oil. Season the salad, mix everything, salt and pepper. But if you want, you can lay out the layers of lettuce sequentially - you get a multi-colored "traffic light".

3. Spicy berry salad

What do you need?

200 g fresh raspberries, 200 g fresh strawberries, 4 celery cuttings, a bunch lettuce, a handful of nuts (walnuts or pecans), 200 g of Adyghe cheese, balsamic vinegar, olive oil, salt, pepper.

How to cook?

Cut celery cuttings into cubes and strawberries into halves or quarters. Tear the lettuce leaves Adyghe cheese grind into crumbs. Stir all the ingredients, add the butter and balsamic sauce, season with salt and pepper. At the end, carefully add delicate raspberries - so as not to damage.

4. Cold cream soup avocado

What do you need?

1 avocado, ½ bell pepper(green or yellow), 3 small cucumbers, 1/4 onion, 1 garlic clove, dill, salt, 3/4 cup water, a few cherry tomatoes for decoration.

How to cook?

Grind all ingredients in a blender, salt, stir and chill in the refrigerator for several hours before serving. Serve this soup effectively in large glasses, decorate with leaves of greenery and cherry plates.

5. Spanish soup gazpacho

What do you need?

5 large tomatoes, 2 sweet peppers (red and yellow), 1 small cucumber, 2 cloves of garlic, salt, 1 teaspoon of sweet paprika, 1 tbsp. spoon balsamic vinegar, 2 tbsp. tablespoons of olive oil.

How to cook?

Preheat oven to 180 degrees. Place tomatoes and peeled peppers, cut into halves, on a baking sheet. Drizzle them with olive oil, lightly salt and place in the oven for 40 minutes. At this time, grind into food processor or in a blender garlic along with spices, balsamic and oil. When the vegetables are ready, add them to garlic sauce, chop and mix. You can add a little water - about 100 ml and send it to cool in the refrigerator. Garnish with chopped cucumbers, celery cuttings and green leaves before serving.

6. Bulgarian soup tarator

What do you need?

½ liter of kefir, 2 cucumbers, 3-4 cloves of garlic, 10 chopped walnuts, 1 tbsp. a spoonful of vegetable oil, 1 bunch of dill, 1 teaspoon of vinegar, pepper, salt.

How to cook?

Chop the garlic and put it in kefir, add oil and vinegar there, mix. Add finely chopped cucumbers and refrigerate. Garnish with dill and nuts before serving.

7. Cucumber-mint sorbet

What do you need?

150 sugar, ¾ glass of water, a handful of fresh mint, 300 g of chopped cucumbers.

How to cook?

Prepare mint syrup: Put water, sugar and mint in a saucepan and heat over a fire until sugar dissolves. Do not bring it to a boil! Cool it down.

Peel the cucumbers and puree with a blender. Add chilled mint syrup there and knead until smooth, silky consistency.

When the mixture is ready, it can be poured into popsicle molds - then you will get a homogeneous fruit ice... If you want to achieve a soft sorbet consistency, the mixture will need to be cooled in a capacious mold and stirred every hour to break the ice crystals. Before serving (at least 5-7 hours later) put in the form with balls and let stand for five minutes in the heat to soften the sorbet. Decorate with mint leaves.

P.S. Other original recipes ice cream and sorbet can be found.

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In order not to make a mistake and not end up in the hospital with food poisoning, it is worth knowing the rules of safe food.

Our expert is nutritionist Natalya Eliseeva.

From breakfast to dinner

In the summer, it is worth changing the usual diet: it is better to have breakfast an hour or two earlier, lunch - three, and dinner, on the contrary, an hour later, and in hot midday and afternoon hours to do light fruity snacks, tea with dry cookies.

In the morning, you can afford a denser and high-calorie breakfast than usual, even a two course meal. Replace the second breakfast (no later than noon) with lunch. Healthy to eat cold soup(okroshka, gazpacho, beetroot) - it will replenish the body's fluid reserves, plus a piece of boiled meat, rice or buckwheat with vegetables - cereal dishes will add energy for several hours. Before dinner - one or two snack (fruit or fruit salads, juice or tea).

For dinner you can cook meat or a fish dish but they shouldn't be greasy. And as a side dish, salad from raw vegetables - extra calories in the evening to nothing.

And finally, in more detail about what the correct summer "assortment" of products should be.

No trick

Salads are very popular on the summer menu. When using greens when preparing them, be sure to keep them in a bowl of water for half an hour, and then rinse them under a running stream - only this will guarantee the reliable purity of the product. Cut vegetables larger: firstly, this way more vitamins are stored, and secondly: the finer the ingredients are cut, the faster salad spoils. This also applies to such a favorite dish by many as okroshka. By the way, it can be stored in the refrigerator for no more than six hours. On especially hot days, it is better to cook it with boiled meat, not sausage or ham. Sour cream for filling it, if you opened the jar, can only be used for two days - even in the refrigerator, listeria and salmonella, causative agents of intestinal disorders, can multiply in it.

If mayonnaise or yogurt is used for salads, the seasoned dish should be eaten immediately. But it is better to prepare salads with olive oil, adding a little balsamic vinegar. It's just as tasty, and dangerous bacteria don't like acidic environments.

Insidious dairy

Cottage cheese, sour cream, milk are products of increased danger in the heat: pathogens rapidly multiply in them. It is very risky to buy such products in the market in the summer, and even more so from cars in summer cottages, where small farmers often bring their products. Bulk milk from cisterns is especially dangerous.

In general, in the summer, it is better to use dairy products after heat treatment: prepare syrniki from cottage cheese and serve them not with sour cream, but, for example, with jam or syrup. Be sure to boil the milk. When buying dairy products in stores, check the expiration date and note: opened packaging in the summer can be stored in the refrigerator for no more than a day.

Attention, desserts!

Cakes and pastries with cream from the summer menu should definitely be excluded - this is perishable food, so it's easy to get poisoned with them. More accurate with pies - meat filling not the best way in summer, as well as cheesecakes, juices and croissants with cream. When buying ice cream, pay attention to whether the packaging is damaged, and if you take the balls in bulk, the delicacy should not look melted.

In the heat, try to eat less sweet - it exacerbates the already strong feeling of thirst.

Something about meat and fish

Since most of us (except for lovers of sushi and steaks with blood) use these products after heat treatment, they are the least dangerous. But nevertheless, there are nuances worth knowing about. In the summer, it is better to buy a sea, and not river fish: salty water kills pathogenic microorganisms. Refuse from smoked fish - sometimes the manufacturer's attempt to hide a stale product is hidden behind such processing. When buying freshly caught fish, carefully examine its "appearance": the eyes and scales should not be dull, and the gills should not be dark.

In hot weather, it is best to cook boiled or stewed meat. Only fresh can be used for cutlets. homemade minced meat, but do not turn it in reserve: microorganisms on chopped meat multiply quickly even in the refrigerator.

Summer is not the time of the year when you want to stand for a long time and tediously by the hot stove and fry greasy pork cutlets and cook rich thick borscht... Summer is not at all the time of the year when you want to eat greasy, crunching heavy pork cutlets and gobble up even the most delicious, but impossible high-calorie and hot borscht by both cheeks. Summer is the time for quick preparation of light meals, preferably not requiring heat treatment or reducing the cooking time to a minimum.

Cold soups without boiling

Kefir soup

To prepare delicious yogurt, we need:

0.5 l of kefir;
- 2 fresh cucumbers;
- a bunch of dill;
- 1-2 cloves of garlic;
- salt to taste.

Cooking method:

Wash cucumbers thoroughly, peel, grate on coarse grater... Finely chop the dill, rub it with salt, add to the cucumber and mix thoroughly. Then pour two glasses of kefir, add chopped garlic and let it brew for ten minutes. Delicious summer soup ready! Best served with gray or black bread, croutons are perfect too!

Light okroshka

Easy is different from classic version minimal set ingredients and quick preparation.

We need:

1 liter of kvass, whey or kefir;
- 3 fresh medium-sized cucumbers;
- 100 g of radish;
- green onions and dill to taste;
- 100 g boiled beef or boiled sausage.

Cooking method:

Cut all the ingredients, except the greens into neat cubes, finely chop the greens, add kvass or whey, let it brew.

Thin lavash dishes

In the summer, where you can take a walk is in cooking with the use of! What kind of fillings real housewives do not come up with! I have selected several simple recipes, for the preparation of which you do not need to spend a lot of time, you do not need to buy expensive products and besides, the resulting dishes have excellent taste.

Roll of processed cheese, greens and lightly salted cucumber

Excellent rolls are made from processed cheese when the filling is prepared correctly.

We need:

3 processed cheese(you can even take a banal cheese "Druzhba");
- 1 lightly salted cucumber;
- 1 fresh cucumber;
- a bunch of dill.

Cooking method:

Grate the processed cheese, add finely chopped fresh cucumber without peel. Lightly salted cucumber grate together with the peel, drain the juice, add finely chopped dill. Then mix, add the resulting gruel to the cheese and fresh cucumber, spread on pita bread, roll up the rolls.

Roll of cottage cheese and garlic

Honestly, this is so delicious that there is a real chance to eat everything that you have prepared for the family "in one person." Therefore, it is better to cook more of these rolls.

250 g of any cottage cheese (you can either fatty or fat-free);
- 1 clove of garlic;
- 2 pickled or lightly salted cucumbers;
- 100 g of hard cheese;
- greens to taste;
- cream or sour cream for dressing.

Cooking method:

Grate garlic on fine grater, add to cottage cheese, mix. Grate cheese on a coarse grater, add finely chopped pickle(very finely chopped), finely chopped greens (dill, parsley or cilantro). Stir everything together with the cottage cheese, season with cream or sour cream to form a homogeneous, not liquid consistency... Wrap in pita bread and refrigerate for half an hour.

Tomato and feta cheese roll

For cooking we need:

2 fresh large tomatoes;
- 250 g feta cheese;
- 100 g of cottage cheese;
- 100 g of dill and green onions;
- olive oil.

Cooking method:

Mash cheese with a fork, add grated on a coarse grater to it hard cheese, mix in. Cut the tomatoes into cubes, add finely chopped greens and onions. Combine all ingredients, mix, season with olive oil. Pepper to taste.

Sweet roll

And in the heat, you still want something sweet! Therefore, a simple cooking recipe comes to our aid. delicious lavash from apples and raisins.

For cooking we need:

2 sweet apples;
- 100 g seedless raisins;
- 30 g of icing sugar;
- a pack of cottage cheese.

Cooking method:

Peel the apples, grate on a coarse grater. At this time, pour boiling water over the raisins and let it brew for about fifteen minutes. Mix cottage cheese with apples, add icing sugar and softened raisins. Wrap in pita bread and enjoy.

Unusual salads

We all know very well the most popular ones - from cucumbers and tomatoes, from cucumbers and radishes, but few people know that they can be used to prepare an awesomely tasty and satisfying dish.

Vegetable salad with pasta

For cooking we need:

2 tomatoes;
- 2 fresh cucumbers;
- 100 g of radish;
- a bunch of dill;
- salt, pepper to taste;
- 250 g of pasta ("shells" or "horns");
- vegetable oil.

Cooking method:

Boil the pasta al dente, drain the water, let the pasta cool. At this time, prepare an ordinary vegetable salad. Then stir the pasta and salad, season vegetable oil, salt, pepper and tuck into both cheeks!

As you can see, mayonnaise is completely absent in all dishes, firstly, because in the summer it is dangerous to eat it, it quickly sours and spoils everything around, and secondly, it is terribly high in calories, and why do we need extra pounds during the swimming season?

When the asphalt melts from the heat, commercials are involuntarily remembered, where cold drink froths sweetly in a misted glass filled with ice. However, it is precisely soda with ice that you should not drink in the heat. And not only because you can catch a sore throat. Sugary drinks are not good for quenching thirst and also cause blood sugar levels to rise and fall. So before you have time to drink a glass or two, the body will again require soda. And also - add buns, kebabs and popcorn to the summer menu.

Therefore, it is better to drink clean water, better - mineral, because together with sweat we lose not only moisture, but also sodium, potassium, chlorine and other minerals. V plain water you can throw in a pinch of salt: it helps to retain fluid in the body. And it is no coincidence that workers in hot steel workshops quench their thirst with just such a "solution".

In addition to mineral water, it is good to drink in the heat green tea sugarless. It is good to enter into the summer menu and.

Summer menu: what to eat in the heat?

“In the heat, many lose weight as from the loss of water, and that also because of a lack of appetite, - says Ekaterina Belova, nutritionist, chief physician of the Center for Personal Dietetics "Nutrition Palette". - But this is by no means The best way lose extra pounds. The body needs to eat regularly so that the stomach produces juice systematically, so that the intestines function without interruption, and the blood sugar level remains stable. So you need to eat even in extreme heat. Just make your summer menu so that you eat a little every 3-5 hours. "

Don't force food into yourself. Don't feel like eating heavy and fatty foods? And it is not necessary! Let it be in your diet for now less meat and more seasonal fruits and vegetables. They will add vitamins to us (when should we get them, if not in the summer?), And again liquids. Thinking over the summer menu, keep in mind that the body will draw water from cucumbers, stalked celery, lettuce, tomatoes ... Eat them just like that, just a little salt, or chop them into salads.

"Juicy fruits and greens are a kind of" reservoir ", - says Marina Studenikina, dietitian, deputy chief physician of the Weight Factor clinic. "The moisture in them is surrounded by fiber, so it nourishes the body for a long time, being released as the food is digested."

For the same reason (an additional source of liquid), it would be nice to leave soups on the summer menu. Of course, not fatty, rich, but