Summer is in full swing, with its sunny days and hotter temperatures. When the heat is on, it's the perfect time to revisit our diets and focus on fresh, light and nutritious foods. Between steaks and potatoes on the barbecue and trips to the ice cream parlour, it's important to eat healthy foods that give us the energy we need to enjoy all the summer fun!
Here are a few suggestions to whet your appetite!
Berries
Local berries like strawberries, blueberries, raspberries, and blackberries are at their best during summer. Rich in antioxidants, vitamins, and fibre, they help improve digestive health and have anti-inflammatory properties (1). Plus, they’re delicious and can be eaten on their own, in salads, or in smoothies.
Melons
Melons such as watermelon, cantaloupe, and honeydew are extremely hydrating due to their high water content. They are also rich in vitamins A and C, essential for skin health and the immune system (2-3). A slice of chilled melon is the perfect treat to cool down on a hot day.
Peaches and nectarines
These juicy fruits are not only tasty but also rich in vitamin A, potassium, and fibre, contributing to eye health, maintaining blood pressure, and aiding digestion (4). They can be enjoyed fresh, added to salads, incorporated into mocktails, or used in desserts like this peaches and mascarpone recipe..
Tomatoes
Tomatoes are a summer staple. Rich in lycopene, a powerful antioxidant, they may help protect against certain chronic diseases (5). They are delicious in gazpachos, sandwiches, or skewered with bocconcini.
Cucumbers
With their high water content, cucumbers are perfect for hydration. They are also low in calories, making them an excellent choice for those looking to lose weight. Cucumbers can be enjoyed in spring rolls, sliced in salads, or even infused in water for a refreshing drink.
Bell peppers
Bell peppers, whether red, yellow, or green, are rich in vitamins A and C. Their crunch and slightly sweet flavour make them a great addition to crudité platters, stir-fries, or even grilled on the barbecue.
Grilled chicken
Grilled chicken is a lean protein source, perfect for summer meals. Easy to prepare, it can be marinated with herbs and spices for added flavour. Add it to sandwiches, skewers, or serve it with grilled vegetables for a complete and nutritious meal.
Fish
Fish such as salmon, tuna, and trout are rich in omega-3 fatty acids, which may have protective effects against cognitive decline. Grilled, baked, or in poke bowls, fish is light and pairs well with fresh salads or vegetables.
Legumes
Legumes like chickpeas, lentils, and black beans are an excellent source of plant-based protein and fibre. They can be added to salads, turned into hummus, or used as a base for vegetarian burgers.
Infused water
Water infused with fruits, herbs, and vegetables is a delicious way to stay hydrated. Try combinations like lemon-mint, cucumber-melon, or strawberry-basil for a refreshing drink without added sugar.
Smoothies
Smoothies are perfect for a quick breakfast or snack. Blend fresh fruits, Greek yogurt, and a liquid of your choice for a nutritious and revitalizing drink. Consider freezing your surplus seasonal fruits. This way, you’ll have fruits available all year round for your smoothies, reducing food waste.
Enjoy a healthy summer
Summer is synonymous with an abundance of fresh and delicious foods that can enrich your diet while helping you stay hydrated and healthy. Explore seasonal flavours with light and refreshing meals that allow you to fully enjoy sunny days.
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