Quick Summer Recipes
Quick Summer Recipes
Our member Susie who runs The Nutrition & Wellness Coach shared some of her favourite quick and easy summer recipes with us.
Breakfast - Coconut & Cinnamon Chia Pudding
Chia seeds are packed full of protein, fibre and healthy fats which make them the perfect breakfast addition! This recipe is super versatile as you can use the milk and fruit of your choice. I’ve used coconut milk and added strawberries, blueberries and pomegranate seeds.
Mix 200-250ml of milk (or replace half the amount with some kefir) with 40g of chia seeds. Stir to combine. Add 1 tsp of cinnamon or cacao powder and mix again.
Transfer into a small bowl or glass and leave in the fridge for 15-30 minutes to thicken. Serve with 1 tsp of desiccated coconut and a handful of berries or any seasonal fruit. Add a tbsp of Greek yoghurt and some fresh mint.
Lunch - Smoked Salmon & Scrambled Eggs on Sourdough or Rye
This lunch is really quick to assemble and full of omega-3 which is essential for brain health, as well as lowering inflammation.
Take 2 slices of fresh sourdough or rye bread and toast if desired. Spread 1 slice with 1 tbsp of hummus and top with a handful of smoked salmon and dill. On the other slice, spread half a mashed avocado and top with a scrambled egg and handful of chopped chives.
Sprinkle on some black sesame seeds and serve with a generous handful of greens and a tbsp of sauerkraut on the side.
Dinner - Chicken Mediterranean Bake
This Mediterranean bake is perfect for warm summer nights. It’s a lovely light evening meal and is easy to throw together in a single dish. This recipe makes 6 servings.
First, mix together a marinade:
6 tbsp extra virgin olive oil
4 garlic cloves, crushed
1 tsp dried oregano
1 tsp dried thyme
1 tsp mustard
The juice of 1 lemon
Salt & pepper
Use the majority of the marinade to coat 6 chicken thighs and set aside for 10 minutes. Meanwhile, chop some Mediterranean vegetables or buy a bag of ready chopped vegetables and coat with the rest of the marinade. I use:
2 courgettes, 2 yellow peppers, 1 aubergine, 1 red onion and a packet of cherry tomatoes. Mix together with the chicken and cook in the oven on a large baking tray for 30 minutes at 200℃. Remove from the oven and add a few handfuls of black olives and 40g of feta cheese. Return to the oven for an extra 10 minutes or until your chicken is cooked through.
Serve topped with some fresh parsley and your choice of pre-cooked quinoa, wholegrain rice, mixed steamed vegetables, wholegrain wrap or pitta, mixed salad.