When our AC overtime is working (this is currently 98 degrees in Denver), the last thing I want to do is standing on our stove. This is the time of the year when I crave the most food that requires minimal effort. Enter: 10 minutes of food. These have become my seasonal savings grace. As a mother navigating hormone balance, nourishing herself is a non-perfect. But – the most important thing is that it Is To be realistic. Below, I’m properly sharing what I eat on hot summer days: No oven is required, everything is ready in a short time, and each option is designed to support energy. Let’s dig.
Image above by Michelle Nash
Why am I relying on quick food in this summer
Here is irony: summer Needed Feel slow Long days, lighter schedule, more time out. But really? It can be completely chaotic. Especially with small people at home. Amidst the juggling nap, snack request, tasks and attempts to stay hydrated, I have a complex food for the last thing (or patience). So I am working hard on 10 minutes of food. My current favorite? A cool grain bowl with smoked salmon, a protein smoothie on my desk, or a super satisfactory pasteo and tuna toast. Simple, no-fas, and easy on the stomach.
How do I build a hormone-friendly plate
No matter the weather, I always aim to cook food that keeps digestion happy and supports hormonal routes. When the time is short and the weather is hot, I keep it simple with the 4-part formula:
Protein + fiber-rich carb + healthy fats + color
Protein
Helps stabilizing blood sugar, supports lean muscles, and provides amino acids for hormone production. Think about tin fish, rotisary chicken, hard-up eggs, Greek yogurt, protein powder, cottage cheese, or leftover steak.
Fiber
Help digestion, improve intestine health, and help remove additional estrogen through the bowel. Think about sprouted grain toast (EJICL bread), chickpeas, dal pasta, quinoa and brown rice.
Healthy fats
Help your body to make sex hormones and support brain health. Think about avocado, tahini, extra virgin olive oil, nuts, seeds, walnut butter.
Colored plant
To balance blood sugar and increase antioxidants. Think about cherry tomatoes, arguula, berries, cucumbers, bell chili, herbs.
Together, these components help reduce inflammation, balance mood, and support energy and satisfaction – whether the day is too busy (or how hot the weather is).
Pantry and fridge staple for 10 minutes of food
Another favorite “lazy girl” lunch idea? Some scoops of cottage cheese, chopped avocado, chopped cucumber, a fork, soccer, and pepper. I like to scoop it with seed crackers or cilate tortilla chips. The key to cooking in this way? A stocked kitchen. These are my necessary for summer meals on the fly:
fridge:
- hard boiled eggs
- Non-flesh Greek yogurt or low-fat cheese
- Pre-cake
- Cucumber, carrots, bell chili
- avocados
- Lemon
- Fresh herbs
- Humus
- Roticary chicken
- Fermented Foods: Social Crut, Kimchi, Spicy Onion
- Jamun, apple, nectar
Pantry:
- Tin fish (wild salmon, tuna, sardine)
- Nut butter and mixed seeds (pumpkin, ganja, chia, sun)
- Seed crackers (Marriage Gon, Ella Flats)
- Shelf-stable protein powder
- Dry lentils or chickpeas
- Olive oil, balsmic vinegar, coconut aminos, hot honey
- Shelph-based milk
My 10 minute meal for hot days
With these materials on the hand, a quick (but completely satisfactory) minute meal is pulled together and becomes another nature. It is like food without pressure – simply toss, layer, or mix and you are.
1. Vanilla protein smoothie
My hyperfixing combo: a scoop of vanilla protein powder, frozen gori, frozen wild blueberry, almond butter, chia seeds, a handful of spinach and sun milk. Mix and top with bee pollen and grain free granola.
2. Mexican chopped salad
It is one of the food that tastes like a taste – but not really. I present premature components for this Mexican sliced salad, so when I need something fast, it is just a matter of throwing all this in a bowl. The combination combo of crunchy vegies, creamy avocado, zippy lime dressing, and cheese is so satisfactory and fresh. It is fiber-pack, blood sugar-friendly, and endless adaptable.
3. Cottage Paneer Bowl (Sudden or Sweet)
It is a long way to fuel your day with a cup of breakfast or lunch, a cup cottage cheese protein and intestinal benefits.
- Charming: Cottage cheese, cherry tomatoes, avocado, dill, sea salt, and additional-oriented olive oil.
- Sweet: Cottage cheese, berries, cinnamon, basil seeds, raw honey and almond butter.
Paneer Bowl
A major morning boost.
4. Raps or summer rolls
Fill the collard greens, nori sheet, or rice paper with chopped veggies, leftover chicken or tofu, and dip in peanuts or tahini sauce. I will also batch Tempeh and make these Tempeh Spring Rolls!
Tempeh spring roll
Rice has never been too fun.
5. Double-Protein Dahi Bowl
If I do not have a smoothie for breakfast, I like this: Greek yogurt mixed with chocolate collagen peptides, flaxseeds, ganja seeds, raspberries and walnuts. Rich in high-protein, high-fiber, and omega-3 fatty acids.
6. Open sandwich
Breakfast, lunch, or dinner, you cannot do wrong with toast. Recently, I am breaking the avocado on the chopped turkey and everything but on the toasted sour with bagel seasoning. For tang and probiotics, I will add spicy onions or solarcuts. I finish it with a handful of arguula and extra-vein olive oil. this is perfection! And when I put them on the hand, a side of cherry above the ice.
7. Cold pasta bowl
Toss cooked lentils or chickpeas with pasteo, arguula and cherry tomoto. Add tuna, chicken, or white beans. Endless pasta-biiles here.
8. Snack plate lunch
Do not consider a charcuterie-style plate as low! Think about chopped apples, chopped cucumber, carrot rods, some veg of manchego, flax crackers, and Hammus. Balanced and satisfactory.
Let the summer be simple
If there is one thing that I have learned this season, it is that nutritious food should not be complicated. When you focus on some real, seasonal components and allow yourself to keep things simple, your body will thank you. Ten minutes of food is not just about saving time-they are about respecting your energy, your hormones and summer rhythms. So whether you are chasing children, working, or are very hot for cooking, believe that these quick food can be very heavy to lift.
Eddy horstman
Eddie Nutrition is the founder of the coaching business, wellness with Eddie. With his background and expertise, she specializes in women’s health, including fertility, hormone balance and postpartum welfare.