MC LifestyleWellness

Keeping Monaco healthy with Susan Tomassini: Super recipes for summer entertaining

Whether it’s grilling on the patio or picnicking at the beach, now’s the time when we find ourselves entertaining guests with greater frequency. Here are some of my favorite summer recipes from The Clever Kitchen – all super, simple, smart – so you can spend less time cooking and more time having fun with your friends and family.

Spicy Hemp Hummus

Hummus is a staple item in my fridge. It’s what I grab when I need a mid-afternoon boost of energy and what I give the kids when they need filling up but not weighing down. TCK’s version of chickpea dip is super healthy thanks to the addition of hemp seeds, which are loaded with protein, fiber and fatty acids. Ideal with crackers or raw veggies, you’ll never go back to the store-bought kind again!

Yield: 4 cups


  • 3 cups Chick Peas
  • 1/2 cup Hemp Seeds
  • 1 tbsp. Tahini (sesame seed paste – buy it from the Bio store)
  • 1/4 cup Olive Oil
  • 2 cloves Garlic
  • 1/4 cup Lemon Juice
  • 2 tbsp. Parsley
  • 2 tbsp. Cumin Powder
  • 1 tsp Cayenne Powder
  • 1/2 tbsp. Fresh Cracked Black Pepper


  • Combine all ingredients in a blender or food processor. Blend on low, stopping to turn the mixture until smooth. Can be stored in a sealed container in the refrigerator for 4 days.

Picnic food

Planning a picnic? From a simple blanket on the beach to an elaborate spread at yourlocal park, this refreshing make-ahead salad is the perfect way to take advantage of seasonal produce. It’s also practical and keeps well.

Seasonal Quinoa salad (with peanut free satay sauce)

Tabbouleh salad with quinoa, parsley and vegetables
Tabbouleh salad with quinoa, parsley and vegetables


  • 1 broccoli head (lightly steamed)
  • 1 cup of peas (lightly steamed) – bio frozen is fine
  • 2 carrots, peeled and shredded or chopped
  • 1 cup of cherry tomatoes (halved)
  • 1 bunch spring onions sliced
  • ½ cup unsalted cashews
  • 1-2 tbsp. sesame seeds (lightly toast first)
  • 2 cups cooked quinoa


  • Cook quinoa to packet guidance (about 10 mins). Don’t overcook!
  • Add all the salad ingredients in a bowl and combine well, leaving the sesame seeds to the side for garnish.
  • Add 2 to 3 tbsp. of the satay dressing (recipe below) to your salad and mix well, serve with sprinkled sesame seeds.
  • The wonderful thing about this dish is that you can use almost any vegetable – raw or cooked, and it’s great for using up any steamed veg left over from the night before.
  • Quinoa is great to have in the fridge as it can be added to so many recipes to bulk them out giving them a super hit of protein.  It is filling and keeps you satisfied, so the perfect accompaniment to meals.

Peanut free satay sauce

This also makes a great dip for the Asian Wraps (below)


  • 3 tbsp. light tahini
  • 1 tbsp. coconut milk
  • 25 ml water
  • juice of 1 lime
  • 60 ml Tamari sauce (Bio store) or soy sauce
  • 1 tbsp. sesame oil
  • ¼ tsp. cayenne (optional)


  • Blend all the ingredients in your high-speed blender (or with a hand blender) until you get a smooth consistency.
  • The peanut free satay is a fab dressing with minimal oil.  It can be kept in the fridge in a sealed container for up to a week and can be used as a marinade for chicken or a dipping sauce.  Add to any salad and spice it up with a little more cayenne.

Gluten Free Asian wraps with Peanut Free Satay Sauce

Perfect for picnics, and a great option cut into mini portions and served at aperitif time.

Asian spring roll wraps
Asian spring roll wraps

Ingredients for 6 wraps

  • For Miso Dressing
  • 25ml water
  • 1tbs miso paste
  • juice of half a lime
  • 1tb sesame oil
  • 2 cms grated ginger
  • 1tb tamari soy sauce
  • For Asian Coleslaw
  • ½ shredded red cabbage
  • 1handful chopped coriander
  • 1cup shredded carrot
  • 1cup bean shoots
  • For Wraps
  • 1packet rice paper wraps
  • 1 sliced avocado
  • 3 shredded spring onions
  •  2 handfuls Spinach or Mesclun salad leaves


  • Whizz all the ingredients of the Miso Dressing together. Try adding some fresh chopped chili or chili flakes for a kick! This dressing will last a few days in the fridge so can also be used on salads or steamed veg
  • Mix all ingredients together and coat well with the Miso dressing
  • Soak rice wraps one at a time in warm water until soft (about 30 seconds), transfer to a clean tea towel and dry with a paper towel. Put a few spinach or salad leaves in the middle followed by some avocado and spring onion and topped with the Asian coleslaw. Gently wrap up from the back into a roll, tucking in the sides as you go. The wraps should stick together and hold (you should end up with a neat little wrap – with a bit of luck!) It takes a little bit of practice but once you get the hang of it, it becomes much easier. Happy Wrapping!!

Vegan Potato Salad

Summer wouldn’t be complete without potato salad. Try this super healthy, lighter version!

Potato salad
Potato salad

Ingredients for 6 servings

  • 500g potatoes
  • ½ cup chopped parsley
  • 6 spring onions, finely sliced
  • 2 tsp Himalayan salt
  • ½ tsp pepper
  • ¼ cup Dijon mustard
  • ½ cup olive oil
  • ½ cider vinegar
  • 6 basil leaves
  • salt and pepper to taste


  • Quarter potatoes and steam for 20-30 minutes or until tender
  • Toss vegetables in a large bowl with salt and pepper and set aside.
  • While potatoes steam, make salad dressing: in a food processor, add mustard and oil and blend well.
  • Add vinegar, basil, and spices, processing until smooth.
  • Once potatoes cool, add them to the bowl of seasoned veggies.
  • Mix well.
  • Drizzle in dressing and toss to coat.


Simple Gazpacho

A simple gazpacho soup that can be whizzed up in a flash. This chilled soup is best made now that tomatoes are in season and bursting with flavours. Be adventurous and use a few varieties.


  • 1 large tomato
  • 1 handful cherry tomatoes
  • 2 medium vine tomatoes
  • 1 yellow pepper
  • 1 red pepper
  • ½ chilli optional-depending how hot you like it
  • 2 cloves garlic
  • 7 to 8 basil leaves
  • Juice of half a lemon
  • ½ cup water
  • 1tbsp. red wine vinegar or use apple cider vinegar
  • 3tbsp. olive oil
  • salt and pepper for seasoning
  • 2 tbsp. milled flaxseed optional- for a super boost and to thicken the soup


  • Whiz all the ingredients in a high-speed blender until smooth
  • Add more salt and pepper for seasoning
  • Add more water for a more liquid consistency


Falafel Sliders

Here’s our recipe for vegan sliders – a popular dish on TCK’s Stars’n’Bars vegan menu. Perfect hot or cold!

Falafel sliders
Falafel sliders


  • 1 cup chick peas (cooked)
  • ¼ cup red onion
  • ¼ cup garbanzo flour (or quinoa flour)
  • 2 cloves garlic
  • ¼ cup sun dried tomatoes
  • 1 tsp salt
  • 1 tsp cumin
  • 1 tsp coriander
  • Touch of olive oil
  • ¼ cup parsley


  • Combine all ingredients in a food processor and mix well, but leave some texture.
  • Shape into patties and fry lightly in coconut oil.
  • Serve with any of the above dressings

Sweet Potato and Chickpea Curry

When you’re in the mood for something a little heartier in the evenings. This is a great way to feed many hungry mouths!

Pumpkin curry
Pumpkin curry

Serves 4


  • 2 large sweet potatoes
  • 1 400 g jar of chickpeas (or two cups dry chick peas)
  • 1 bunch baby Spinach leaves
  • 1 400g tin of coconut milk
  • 1 red onion thinly sliced
  • 1 crushed clove of garlic
  • 1 zest of lime and its juice
  • 1 chilli pepper (I use Thai chilli)
  • 1 teaspoon of cumin seeds
  • 1 teaspoon of coriander seeds
  • 1 teaspoon of coconut oil
  • 1 pinch of cinnamon
  • 1 bunch of fresh coriander
  • Salt and pepper to taste


  • If cooking dry chick peas. Soak overnight in a large bowl of water. In the morning discard the water and wash the chickpeas thoroughly. Bring a large pan of water to the boil, add the chickpeas and simmer for 1 hour or until softened.
  • Peel sweet potatoes and cut up into large chunks.
  • Put all your spices in a medium size casserole dish on a medium heat. Pay attention -do not burn them- as soon as you smell the spices remove off the heat, place spices on a plate and leave to cool.
  • Add the coconut oil to the casserole dish and heat, then add the onion, garlic and chilli and cook gently till softened- about 5 minutes.
  • Place the spices in a grinder and grind until you have a fine powder to add to your casserole. Give everything in the pan a good stir.
  • Add salt and pepper to taste.Then add your sweet potatoes and chickpeas. Stir it up again.
  • Zest the lime and add to the casserole dish.
  • Add the coconut milk and cook on a gentle heat until the potatoes are cooked – about 20 minutes- treat them gently as they can break down very easily
  • Add the freshly squeezed lime juice and coriander. Stir through and your delicious sweet potato and chickpea curry is done.
  • Serve with quinoa, basmati rice or your favourite grain for a fully balanced meal.

So, there you have it. A few delicious (and easy) recipes to help you and your guests survive the sticky season and take full advantage all the wonderful foods summer has to offer. Have a healthy, happy summer!

Show More
Back to top button