With the heat rising and beach days ahead, this is the moment to finish strong for a sun-ready look by the water. If the goal is to refresh the usual calorie-light meals, here are three recipes that bring a tasty, new touch to the table without sacrificing on health.
Starter: mushroom and egg muffins
They’re simple, quick, and surprisingly flavorful. Muffins offer a convenient way to enjoy a light, nourishing bite while encouraging kitchen creativity. If needed, adapt the ingredients to use items you have on hand so nothing goes to waste.
- six eggs
- 200 grams cottage cheese
- 200 grams mushrooms
- half a purple onion
- two garlic cloves
- a pinch of salt
- a pinch of red pepper
- a pinch of black pepper
- Chop the onion into very small pieces and crush the garlic cloves.
- Wash and finely chop the mushrooms. If they’re small, slicing works well too.
- Beat the eggs in a bowl.
- Stir in the cottage cheese (drain any liquid), then add onion, garlic, spices and mushrooms.
- Distribute the mixture into muffin molds for about twelve portions.
- Bake at 180 degrees for 25 to 30 minutes.
- When golden, remove from the oven and let cool for around 5 minutes.
- Unmold and serve.
Main course: tomato frittata
This Italian classic is quick to make, versatile, and ideal for breakfast, lunch, or dinner. It’s a comforting, protein-rich option that adapts to different meal plans.
- four eggs
- two tablespoons milk
- two tablespoons tomato puree
- three tablespoons grated Parmesan
- 250 grams cherry tomatoes
- one teaspoon olive oil
- pepper
- salt, sea salt if possible
- Halve the cherry tomatoes and set them aside.
- Whisk eggs, milk, tomato puree, salt, pepper, and a tablespoon of cheese until well combined.
- Warm the olive oil in a tall skillet or wide pan.
- Pour in the mixture, cover, and cook over medium heat until it thickens, about 5 minutes.
- Top with diced cherry tomatoes and the remaining cheese.
- Cover again and cook for another 5 minutes, keeping a close eye to prevent burning.
Dessert: Fruit mousse with yogurt drops
The finale is a dessert clocking in at about 44 calories per serving, fat-free and light. Feel free to customize this recipe to create new flavor combinations for endless variety.
For the mousse
- egg white
- a glass of blackberries, or strawberry, raspberry, or blueberry for a tangier note
- flavored sweetener of choice
For the yogurt drops
- plain yogurt
- cocoa powder
- flavored sweetener of choice
- Start with the yogurt drops the night before, preparing ahead for a smooth finish.
- Mix yogurt, cocoa, and the chosen sweetener; spoon into silicone molds and freeze. If decorations are preferred, spread the mixture onto a plate and freeze as a panel.
- For the mousse, begin by combining egg white, a glass of fruit, and the sweetener to taste in a processor.
- Blend for 4–5 minutes until the mixture triples in volume.
- Once firm, transfer to a plate and garnish with the frozen yogurt drops.
These simple, balanced dishes make it easy to enjoy flavorful meals while keeping calories in check. The trio provides plant-forward options, lean proteins, and a refreshing end to the meal that pairs well with late-summer heat and outdoor dining.