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During the summer season, people want to eat something refreshing and stay hydrated. Commonly,

appetite decreases but food cannot be neglected, it is necessary to take foods that supply all the

essential nutrients and energy. Nutritionists with a Professional Master’s Degree in Flavor Design

recommend three fresh recipes that do not require cooking a lot and are healthy, low in calories, and

delicious.

1. Pita bread with fresh tuna and cucumber

A delicious summer snack that nourishes and helps lower body temperature a little. To cook this recipe,

it is not necessary to turn on the stove.

Ingredients for 2 sandwiches: 1 cucumber (if it is large, a little more than half will be enough), 1 small

piece of chopped red onion, 1 small can of sweet corn, 2 small cans of canned tuna, 2 pita breads, 1

unsweetened Greek yogurt, the juice of half a lime, a pinch of salt and black pepper.

Preparation: Wash the cucumber, place it on a cutting board and cut it into small pieces. Pour them into

a bowl and add a piece of chopped onion, drained corn and tuna, yogurt, lime juice, a pinch of salt and

black pepper, and mix everything. Then, open the pita bread in half and fill it with the salad that was just

prepared.

2. Watermelon salad

For the fans of fruit salads, this one will blow their mind. This pasta salad with watermelon as the star

ingredient is the best among the thousands of watermelon salad recipes on the internet.

Ingredients for 2 servings: 400 grams of diced watermelon, ½ cucumber washed and diced, 120 grams

of roasted chicken, 40 grams of feta cheese, 2 handfuls of washed arugulas and 150 grams of whole

meal pasta.

Preparation: Cook the pasta in a pot of boiling water for the time shown on the package, once it is

ready, drain it and let it cool down. Then, on a cutting board, cut the watermelon, the cucumber, the

shredded chicken, and the feta cheese into cubes and mix them with the cold pasta. Afterward, place it

in the fridge for a few minutes before serving.

In a glass mix a tablespoon of mustard, 4 tablespoons of olive oil, and a pinch of salt and pepper, and

spread the dressing on top of the salad.

3. Rigatoni with pesto

Rigatoni is a long tube-shaped pasta with grooves on the outside and a hole inside, it is an Italian recipe

easy to cook.

Ingredients for 4 servings: 300 grams of rigatoni, salt, 1 bay leaf, olive oil, 100 gr of fresh basil, 1 handful

of pine nuts, 1 clove of garlic, and 50 gr of grated parmesan cheese.

Preparation of pesto: In a frying pan, brown the pine nuts for a few minutes. Then, in a mixing glass, put

the pine nuts with the fresh basil, 200 ml of olive oil, 1 pinch of salt, parmesan cheese, and a clove of

garlic. Once everything is well crushed, put it in a sauce boat and reserve.

Pasta preparation: In a pot, bring water to a boil with a handful of salt and a bay leaf over low heat,

cook it for 12 or 15 minutes, stirring so that the pasta does not stick. Finally, remove them from the

heat, drain them well in a colander, drizzle them with a little olive oil and serve it with the pesto sauce

on top.

The accessibility of the ingredients for the recipes and the high nutritional value and hydration they have

make them ideal dishes to enjoy in the summer in a healthy way, ideal for eating with family and friends,

and to take anywhere outside the home.