Mixed salad leaves with berries, avocado and honey-mustard dressing

Many people do not want to heat up the house cooking on warm summer days. There are some strategies to make cool and quick meals during hot and busy summer days.

Take advantage of days you have more time and where the weather is cooler. On these days, cook extra portions to be used during the week. My go-to summer meal is salad, but make sure to think beyond lettuce and dressing.

Grains are my go-to salad ingredient. Salads can have a base of greens, grains or both. Whole grains can take a while to cook, so make a large batch to use throughout the week. Whole grains such as wild rice, quinoa and barley work very well in salads.

These grains can be made in a rice maker, and the rice maker can be placed outside to help keep cool the indoor space. Once the grains are cooked, spread them out on a baking sheet to cool and refrigerate immediately to avoid any food safety concerns. Grains can be added to salads when they are either cold or warm. Unused cooked grains can also be frozen for use later on. I recommend freeing the grains in freezer bags in 1-2 cup portions. Make sure the filled freezer bags are placed in the freezer flat to ensure the grains get frozen evenly. Frozen grains can be quickly reheated in the microwave by adding just a few drops of water.

Make your salad a complete meal by adding some protein. Just like grains, vegetables and fruit, many protein items can be added to salads warm or cold. Keep premade hard boiled eggs in the refrigerator. Keep low sodium canned beans such as garbanzo beans and black beans in the pantry. Dried beans are also an item which can be cooked in large batches and stored for later use. Another pantry staple that I keep is shelf-stable packed fish. This may come packaged in a can or a pouch.

If you are grilling meat, poultry or shellfish, grill extra portions to use later in the week. Nuts can add an appetizing crunch to salads. A portion of protein is 2-4 ounces, no larger than the palm of your hand in length, width and thickness.

Be mindful of your dressing choices. When making large salads, I often don’t use a salad dressing. If you use an item such as olives or fish that are packaged in oil, you do not need additional oil.

Chop up fresh herbs such as mint, cilantro or basil and sprinkle in with the salad greens to add additional flavor. A sprinkle of flavorful cheese such as blue or Parmesan may also be enough to curb your need for dressing.

Fruit can add moisture and flavor. If you don’t have fruit as a salad ingredient, add a spray of lemon, lime or orange juice. Vegetables can also add some moisture and flavor. Use salsa or pickled vegetables. If you do want to use a dressing, opt for vinaigrette over a cream-based dressing.

Get started with these ingredients

– Lettuce, cilantro, corn, avocado, black beans, brown rice, tomato-based salsa

– Variety of melon (watermelon, cantaloupe), spinach, sliced radish, basil, fresh mozzarella, low-sodium ham

– Lettuce, wild rice, grapes, fish (tuna, salmon, smoked white fish), red onions, capers

– Arugula, green peas, mint, Parmesan, grilled chicken, lemon juice

– Spinach, quinoa, berries, walnuts, pickled red onion

– Lettuce, red pepper, corn, grilled steak, parsley, green salsa

– Quinoa, lettuce, Kalamata olives, cucumbers, tomatoes, feta cheese.