As a main dish for lunch, prepare a cold soup. Recipes such foods: okroshka, beetroot soup, gazpacho, tarator, and many others. The preparation of these soups don't require much time and effort, and their usefulness is indisputable. Cold soups saturate, compensate for a deficiency of body fluids, cool off in the heat. In addition, thanks to the fresh vegetables and herbs, which are part of most of these soups, they are rich in fiber, vitamins and minerals.

Use a variety of available summer vegetables, fruits and herbs. It is best to eat them fresh in salads, because the heat treatment destroys most of the vitamins. However, it is not necessary to fill them with mayonnaise, try in the summer to abandon it altogether. As a dressing you can use more healthy foods: olive oil, lemon juice, sour cream, natural yoghurt, red wine vinegar.

However, the vegetables can be consumed not only in fresh form. The most useful ways of treatment is steaming, stewing and baking. Cooked this way the vegetables are delicious hot or cold, so add in menu a variety of summer vegetable ragout, caviar of eggplant or zucchini, Ratatouille. Another advantage of these dishes is that you can constantly experiment with the ingredients.

Prefer a more hearty meals, but do not want to mess around long at the plate? Bake in the oven meat or fish. To do this, wash and dry the meat, season with salt, pepper and RUB with your favorite seasonings. Wrap in a foil sheet and put in preheated oven. To ready the dish to be milder, you can pre-marinate the product. For meat as a marinade, you can use wine, soy sauce, yogurt, wine vinegar, mineral water, kiwi. For fish, lemon, soy sauce, white wine. Note that fish, unlike meat, you can't marinate long, otherwise it will lose its flavor and will fall apart when baking. To decorate the finished dishes use herbs.

Households enjoy light desserts from fruits and berries, jellies, smoothies, mousses, fruit soups and salads. In the presence of a blender or food processor cooking takes a few minutes. Such a cool dessert in the refrigerator, you will be able to offer your home a healthy alternative to ice cream from the store.

Don't forget that in the summer you need to drink more. If the normal water you are tired, you can compensate for the loss of fluids at home cooked compotes, fruit drinks, soft drinks. However, don't make them too sweet. Also good thirst quencher tea – herbal or green sugar.