16 easy meals to make during the hot AZ summer

Here are 16 meals to make during the hot Arizona summer that are quick, nutritious, balanced, and easy to make meatless. 

Lets face it: Finding the motivation to cook in the middle of a heatwave is about as challenging as staying off of social media for a week. Sure, you could bbq up a storm—please do and don’t forget to send the invite—order takeout, throw together a stir fry, make a sandwich, fry up frozen potstickers, or microwave some corndogs. Sometimes, though, you want high quality home-cooked meals that are easy yet pleasing with wholesome ingredients. There are so many amazing, easy meals to meet all of your nutritional needs without heating up the house or taking up your time. Here are some to get you started:

Beat the heat with these 16 meals 

1. Rice, sauerkraut, and sausage 

Summon your inner German with this super simple yet nutritious meal. Sour, crunchy, sweet, and meaty, this meal’s simplicity packs a flavorful punch. With a rice cooker, it can be as simple as measuring the 2:1 water-to-rice ratio and touching a button. Otherwise, you may have to stand at the stove for the 15 minutes that it takes to cook rice and heat up a sausage. Andouille sausages come pre-cooked in packs of 4 and are tasty enough to serve as-is over rice with a side of kraut. For kraut, try Phoenix-based company Garden Goddess Ferments, which offers many delicious flavors to keep this dish tasting fresh, or make your own! This meal offers protein, dietary fiber, probiotics, and many vitamins and minerals.

How to: While the rice is cooking, heat up the desired amount of andouille sausage. Slice the sausage for pleasant-sized bites. Put over rice and serve with a generous heap of sauerkraut. Stir together for flavorful bites on repeat.

Online versions: Try your hand at sauerkraut.

Time to make: 15 minutes

2. Zucchini boats

Inspired by Rachel Ray and an over-abundant garden, this meal can be made with quinoa or your choice of ground meat. It is filling, tastes decadent, and is quite impressive despite the fast cook time.

How to: Start by slicing zucchini longways and hallowing-out the center with a spoon. You can use the seeds for your garden or set them aside to use in a stir fry later. Lightly salt and pepper the squash and cook each side on medium-high heat in a pan with a little oil until there are some char marks. Remove squash from the pan, set aside, and lower the heat to low. In the remaining oil (add some oil of your choice if there is none left), add finely diced onions and stir occasionally. After 3-5 minutes, the onions should be caramelized. At this point, add some minced garlic and your filling of choice—either fully cooked quinoa for a vegetarian version or ground meat (I typically choose ground turkey for lower fat). Season with salt, pepper, cumin, and Italian seasoning to taste. Once the meat is mostly browned—or the quinoa has been mixed with the onion and garlic—add in a can of stewed tomatoes. At this point, you can add minced mushrooms or sliced basil if you have it. Once the meat is fully cooked and the flavors have melded together to your liking, put the squash hollow-side up on the plates. Fill each one with the mixture until it lightly heaps over the side of the zucchini boat. To finish, you can add cheese or sliced almonds as a protein-rich garnish. Serve hot.

Online versions: This recipe and this recipe take longer than mine, but look scrumptious.

Time to make: 30 minutes

3. Gazpacho 

A cold, Spanish-style soup, this recipe comes from a friend’s mom who moved to America from Spain. The heartiness, flavor, and heatless cooking make this an absolute must when those temperatures hit hellish. The best part? Despite the lack of protein, this vegan cold soup is loaded with vitamins and minerals that the body needs after sweating in the sun.

How to: Bust out the blender and get ready to improvise. Start by blending several tomatoes as the base, add in ½-1 full cucumber, ½ a white or sweet onion, a few cloves of garlic, a bell pepper—red is sweet, yellow is refreshing, green adds earth, a spicy pepper of choice such as jalapeno or serrano or habanero, 1 tablespoon of red wine or sherry vinegar, and 2 tablespoons of olive oil. Blend it all together. Next, tear up a few pieces of bread—stale is best—and blend it into the mix. Add salt, pepper, and cumin to taste. You can serve this as-is with a slice of bread or refrigerate until it is super cold and then serve.

Online versions: There are traditional recipes, as well as ones with a peachy twist.

Time to make: 10 minutes

4. Pesto pasta 

Gluten free or not, there are some amazing pasta options out there. Pesto pasta is an amazing summer staple because pesto itself is well balanced with nutrients and protein, but chicken, tofu, beans, or shrimp can be added for an extra meaty boost that will impress. You can choose a jarred pesto, or pull out the blender you used to make gazpacho and try your hand at pesto while the pasta is boiling. Pro tip: Salt the water for even boiling temps AND for enhanced pasta flavor.

How to: Pesto is simpler and more versatile than many think. Traditionally speaking, pesto consists of basil, pine nuts, garlic, olive oil, and parmesan cheese blended together into a paste-like sauce. This sauce gets tossed over pasta, spread on bread, or used as a chicken marinade and is delicious. However, variations of this classic sauce are easy and nutritious. Try shelled sunflower seeds instead of pine nuts or arugula instead of basil. Play around with what you have on hand, and you are bound to come up with a variation you can call your own. Personally, I prefer it with sunflower seeds.

Online versions: I cook by taste and feel, but you may prefer this traditional recipe that includes measurements.

Time to make: 5 minutes + pasta cook time

Fennel pasta 

Although there isn’t a lot of water in Arizona where you can go searching for wild fennel, most big-name grocery stores keep this anise-flavored veggie in stock. This is a variation of an old housemate’s recipe for for ricotta fennel quiche, which was on a hand-written notecard from his Sicilian grandmother. While the quiche is divine, the pasta variation is much quicker and less involved while still offering gourmet flavor.

How to: Once you have the pasta set up to cook, thinly slice the hearty root of the fennel. You can chop all the way up the stalk until it gets too stringy. In a heated pan with olive oil, begin sauteeing the sliced fennel. After it cooks for about a minute, sprinkle salt, pepper, and nutmeg until the fennel is nice and dusted in spice. Add in 1-2 cloves of minced garlic and continue to saute until the fennel is translucent. You may, at this point, choose to heat ricotta cheese in the mix, as well as anchovies, adding more pepper for either. However, the ricotta and anchovy addition is optional as the spiced fennel is enough to create a satisfying bite. Once the pasta is cooked al dente, toss the fennel into the pasta and mix well. Use the stringy leaves as garnish.

Online versions: Online versions of this recipe vary as this was adjusted over years

Time to make: 25 minutes

Quesadillas

“Are you kidding me?!” might be what you’re thinking about this suggestion, but wait just a minute. Even without a fancy tortilla press, homemade tortillas are achievable and oh-so-delectable and homemade salsa is also better than anything in store. So really, quesadillas are a traditional vessel to easy and delicious staples that provide nutrients and flavor all without breaking a sweat.

How to: For tortillas, find a good recipe online and then use a rolling pin to thin out the dough and a bowl to cut it round. If you enjoy the flavor enough, it may be worth investing in a press, which are less than $20 online. For the salsa, get 4 ripe roma tomatoes, 6 tomatillos, 2 cloves of garlic, ⅓ cup of cilantro, juice from 1 whole lemon, ⅓ white onion, 1 jalapeno, and 1 serrano pepper. Put the ingredients in a food processor for pico de gallo, or a blender for a smooth salsa. Adjust flavor with salt, cumin, and cinnamon to taste. Once you have your tortillas and salsa, choose your favorite cheese and/or meat/beans, and make a quesadilla to dip into the salsa. Simple, delicious, filling, nutritious.

Online versions: Tortillas are surprisingly simple. So is salsa.

Time to make: 15-50 minutes—tortilla dough requires a 30-minute rest

Salsa and cream cheese brick

What’s that? You just made homemade salsa? Awesome. Pour it over a brick of cream cheese to enjoy with chips or crackers. The cream cheese acts as protein and makes this ridiculously easy snack turn into a meal. If you didn’t make salsa, no worries! Choose your favorite store-bought salsa to put over this creamy delight and dive right in. For extra pizzazz, add sliced green onion and diced peaches or pineapple to the mix.

How to: See the above how-to for salsa. Once you have the salsa, pour over a brick of room-temperature cream cheese and pair with wheat thins, chips, or crackers.

Online versions: Here is a good-looking recipe.

Time to make: 5 minutes

Filipino-style ginger chicken soup 

A soup in summer might sound crazy, but this variation of a Filipino classic is so refreshing. The ginger is a perfect addition to the end of a hot summer day and the lightness of this meal leaves the body feeling good. While online versions call for authentic ingredients that you should try if you have access to, the alternative ingredients are easy to grab and often grow in the garden.

How to: Peel, thinly slice, and dice about 2 inches worth of fresh ginger root. Begin sauteeing this in about 2 tablespoons of oil—I use coconut, vegetable, or butter, whatever is on hand—on a low-medium heat. Use a good size pot as opposed to a fry pan if you only want one dish to clean up. Dice a small yellow onion and saute it in the same oil with the ginger, allowing it to get translucent. Next add 2-3 cloves of finely minced garlic. While the garlic is becoming fragrant, cut chicken tenders/breast/thighs into thick 1-2 inch bite size chunks. Season with salt, pepper, thyme, and paprika. Add this to the sizzling mix and stir occasionally, allowing all sides of the chicken to turn white. Next, dice up your choice of a zucchini, chayote, or potato and add it to the mix. Once at least one side of the veggies gets some color from the heat, add enough chicken stock to cover the ingredients plus 1-2 inches. If you have fish sauce on hand, add 1.5 teaspoons, though it will be tasty without this umami ingredient. Bring the stock to a light boil and add a cup of rice—I love jasmine or wild rice in this dish—and continue to cook until the rice is nearly done. Squeeze the juice of one lemon into the pot. While the soup continues to simmer, cut up the leaves of kale or chard or collards, the amount is to your liking, and put into the soup, cooking for an additional 3-5 minutes until tender. This soup is now ready to serve. It also refrigerates wonderfully and actually develops the flavor even more overnight.

Online versions: This one is dreamy, and so is this one.

Time to make: 40 minutes

Hummus and veggies 

Hummus is so simple to make and packs a punch of flavor, is full of protein, and is oh-so refreshing. You can serve it with crackers, baby carrots, celery, or falafel, or spread it on bread, pita, and rice cakes. It is also delicious when tossed with pasta and sliced olives. Kids tend to enjoy this, too, so my family tries to always have some fresh hummus on hand for those hard-to-decide meal days.

How to: In a blender, pour in a can of drained chickpeas. Add 1-2 peeled cloves of garlic to taste. Add at least 1 tablespoon of tahini, fresh sesame seeds, or whatever nut butter you have on hand—sunflower butter is a decent substitution. Add in good olive oil to help with blending, and keep it out as hummus requires olive oil to reach a smooth consistency. Sprinkle in some paprika and salt and squeeze the juice of one lemon. Blend together. If the consistency is grainy or too thick, add some more olive oil. Repeat the process until the hummus is to your desired consistency.

Online versions: This recipe has pictures and this one is very informative.

Time to make: 5 minutes

Orzo with summer squash, green beans, and beans 

Orzo is so versatile, serves up a gourmet plate, and tastes amazing. It can be served with nearly any vegetable, and is even amazing mixed with jalapenos, diced peaches, and sweet corn. While this variation focuses on getting plant protein and minerals, orzo is a fun one to play around with.

How to: Heat up some oil in a large pan that has a lid. Dice up your zucchini or summer squash and lightly saute. Next, add 1 cup of orzo and lightly brown to help it keep its shape. While browning, roughly mince some garlic and add it to the orzo mix. Once you begin to drool at the aroma of the garlic, add 2.5 cups of broth or water with bouillon. If you have a tube of tomato paste on hand, add in 1 tablespoon of tomato paste as this enhances the flavor. Bring the water to a simmer and lower heat to medium. Now is the time to add in any finely cut fresh herbs, such as rosemary, parsley, thyme, or oregano, as well as some salt and pepper. Put the lid on the pan. While that continues to simmer, cut the green beans into bite-sized morsels and drain a can of your favorite beans and add to the mix. Stir and continue to cook with the lid on until the orzo absorbs the liquid. The cook is similar to rice where the liquid is absorbed completely into the finished product.

Online versions: This version has arugula, and this one has feta.

Time to make: 35 minutes

Taco salad 

The taco salad is not to be overlooked. This family favorite can cater to different tastes, the ingredients can be prepared ahead of time and stored in the fridge for several days, and it can be made with or without meat.

How to: In a pot, heat up your favorite can of beans after draining them well. 1 can is usually enough for 3 people. Season with salt, pepper, garlic powder, oregano, and paprika. In a skillet, if you choose to add meat, brown ground beef or diced chicken with onion, lime juice, and diced bell peppers. While that is cooking, shred lettuce and cheese, cut up green onions, dice tomatoes, slice radishes, and break up some tortilla chips. Once the meat is cooked, layer individual plates with lettuce, tomatoes, meat, and beans. If you like sauce, add some thousand island dressing or mild salsa and mix. Continue layering with cheese, radishes, green onions and if you like, guacamole and sour cream. Finish off with a layer of tortilla chips for texture.

Online versions: There are many recipes to choose between.

Time to make: 20 minutes

Stuffed avocado 

Stuffed avocados are so decadent yet are so healthy. They can be stuffed with a shrimp salad, crab salad, or chicken salad. For the vegetarians, quinoa salad or the orzo recipe from earlier is a wonderful alternative. This is so simple that it can be made on the go. In fact, we would make this for lunch when my friends and I used to work long hours at the farmers markets together.

How to: Cut avocado(s) in half and remove the pit. Cover the avocado meat with lemon juice and salt. In the meantime, choose your stuffing. Chicken, crab, and shrimp salads are made similarly with some mayonnaise, relish, finely minced celery, pepper, and if available, a little grated horseradish. Once the salad is made, add it to the dip in the avocado from where the pit was, creating a generous heap. Bonus is topping it with fried onions.

Online versions: Here is a chicken and shrimp salad recipe.

Time to make: 15 minutes

Shrimp fettuccine

Quick, delicious, yet somehow fancy, shrimp fettuccine was the first meal I ever made for my husband, and to him it was a promise of delicious meals to come—after helping him pack on 45 healthy pounds, we can agree that it absolutely was. This meal can be made real easy with pre-cooked frozen shrimp and jarred alfredo sauce, or can be made completely from scratch. This how-to will tell you how to spruce up the real easy way. If you want extra nutrition, add diced red bell peppers and/or arugula to the sauce.

How to: While the noodles are boiling, heat up some butter in the bottom of a sauce pan. Mince up 2 cloves of garlic and add to the butter. Quickly add thawed, pre-cooked shrimp. Season with some paprika and Italian seasoning. Once the shrimp are warmed and seasoned, remove and sit them aside. In the pot that has all of the good juices, add your jar of alfredo. Make sure the heat is medium and stir the sauce every couple of minutes. Add fresh cracked pepper, a handful of your favorite cheese, and some Italian seasoning. Once the noodles are al dente, drain them and return to the pot. Now pour over the warm alfredo sauce and mix well. Add the pasta to a plate and place several shrimp to the top of the heap of deliciousness. Garnish with fresh parsley if available.

Online versions: Homemade alfredo sauce is surprisingly simple, so are garlic butter shrimp recipes.

Time to make: 30 minutes

Slow cooker pork 

This slow cooker pork is one of those meals that cooks all day while you’re at work and hits you with mouth watering aroma as you walk through the door. It pairs wonderfully on a tortilla, as part of a taco salad, over rice, mixed with noodles, and so much more. We usually eat the pork on an open-faced tortilla with diced tomatoes and cheese.

How to: Using pork butt or pork loin, brown each side in a pan then put into a slow cooker. Add 3 minced cloves of garlic, a jar of salsa verde, a seeded and minced jalapeno, ½ of a diced white onion, ½ bunch of cilantro roughly cut, 1 tablespoon cumin, and a can of chicken broth if the salsa isn’t mostly covering the pork. Cook on low for 6-8 hours.

Online versions: Some recipes require tomatillos and others are made from cans and jars.

Time to make: 20 minutes of prep

Spanish-style rice with chicken

Spanish-style rice is hearty, comforting, and so easy it has become my grandma’s go-to for a simple meal. This basic recipe comes from an old housemate who exclusively cooked Mexican food and always shared it with the house. Those were the days. Thankfully, he shared the rice recipe and it’s so simple that it’s like someone else made it.

How to: In a large pan, heat up vegetable oil. Brown 1 cup of white rice. Once it is brown, add 2 cups of broth, or 2 cups of water with bouillon. Next, pour in a can of diced tomatoes, as well as a small can of green chilis—El Pato works in place of both of these. Grate at least ½ of a yellow onion into the rice to add vibrant flavor. Take a spoon and make sure there is a slight salty bite, as the salt flavor does dissipate as the rice absorbs the liquid. Add in a can of chicken and stir into the rice. Bring to a boil and then lower the heat so it simmers lightly with the lid mostly on. Once the liquid is absorbed, this dish of about 8 servings is ready to enjoy.

Online versions: Many recipes are even simpler than this one, and some have more spice.

Time to make: 35 minutes

Pizza rolls, stovetop style

Have you ever made pizza rolls in the oven with Hawaiian rolls? We are absolutely obsessed with those but dread turning on the oven when the swamp box is running; it just seems counterintuitive. This variation is similar to grilled cheese and can be made via a panini press or in a pan with a lid.

How to: Using large rolls, such as kaiser or even hamburger buns, spread a thin layer of butter on the outside of the rolls. On the inside, spread pizza sauce, add pepperoni, sliced olives, lots of cheese, garlic salt, Italian seasoning, and whatever other pizza toppings you desire. Close the roll and sprinkle Italian seasoning on the top of the bun, making sure there is a nice layer of butter. Either place the pizza roll in the panini press, or heat up a pan and cook both sides until the bread has a nice crunch and the cheese is melted. Enjoy!

Online versions: Try croissant dough or traditional pizza rolls.

Time to make: 30 minutes

While all of these recipes are delicious and adjustable to your taste, you can go even simpler with a classic beans and rice combo or even a tried-and-true BLT. For a snack, a slice of watermelon with some balsamic is quite divine. Whatever you choose to cook, may it be quick and delicious so you can stay cool and have more time to play on the water. Happy cooking!

This article first appeared on Good Info News Wire and is republished here under a Creative Commons license.

RELATED: Feeling the summer heat? Head to northern Arizona to cool off with these 7 activities