Summer brings with it an abundance of colourful and flavoursome seasonal fruits and veggies. Take this opportunity to revitalise your diet with fresh and wholesome meals. In this article, we give you five recipe ideas using seasonal summer ingredients.
1. Greek salad
Enjoy a refreshing and colourful Greek salad as a side dish at a summer BBQ or as a vegetarian main. This iconic Mediterranean dish perfectly captures Greek cuisine, combining crisp and vibrant vegetables, tangy feta cheese and a burst of zesty flavours.
With veggies like cucumbers, tomatoes, and bell peppers all in season, you can enjoy enhanced flavours and optimal nutrients.
Ingredients for Greek salad
To prepare this delicious Greek salad, you need:
- Tomatoes
- Cucumbers
- Bell pepper
- Red onion
- Feta cheese
- Olives
- Lemon
- Black pepper
- Red wine vinegar
For the full Greek salad recipe, visit the BBC website.
2. Avocado toast
Avocado has become a trendy and satisfying dish consisting of crispy toasted bread topped with mashed avocado. Simple yet versatile, it can be customised with additional toppings such as ginger for a subtle spicy kick, tomatoes for a burst of freshness, feta cheese for a creamy element or eggs for added protein and richness.
Beyond its creamy taste, avocados offer numerous health benefits. They are rich in monounsaturated fat, which research has shown can help protect against heart disease and lower blood pressure. Additionally, avocados are an excellent source of potassium, folate, and fibre, all of which contribute to the well-being of the cardiovascular and digestive system.
Ingredients for avocado toast
This is a customisable dish so you can add whatever toppings you prefer. We added fresh ginger for a subtle, spicy kick and feta cheese for a tangy and creamy element.
What you need:
- Avocado
- Salt and pepper
- Tomatoes
- Red onion
- Ginger
- Feta cheese
- Sourdough bread
For a detailed recipe with step-by-step instructions, refer to this method here.
3. Tomato Bruschetta
Indulge in a classic Italian appetiser featuring fresh tomatoes, fragrant basil and crusty whole-grain bread.
Tomatoes provide more than just a delicious taste, they are a rich source of important nutrients including vitamin C and potassium. They also contain powerful antioxidants such as lycopene, responsible for their vibrant red colour and providing several enhanced benefits, such as reducing the risk of heart disease and certain cancers.
Including basil in your diet may help to boost overall mood by helping to fight against oxidative stress and depression, and against some diseases such as cancer, diabetes and heart conditions. It also contains a wide variety of vitamins such as vitamins A, K, magnesium, and calcium.
Ingredients for fresh tomato bruschetta
To prepare this classic Italian appetiser, you will need:
- Fresh, ripe tomatoes
- Crusty bread
- Fresh basil
- Garlic
- Extra virgin olive oil
- Red onion
- Balsamic vinegar for dressing
For the instructions, refer to the recipe provided here.
4. Grilled veggie skewers
Grilled veggie skewers can be a colourful addition to your BBQ spread and a nutrient-packed side to accompany any main dish during the summer season. The grilling process preserves the essential nutrients, ensuring you enjoy all the health benefits these veggies provide.
Ingredients for grilled vegetable skewers
Unleash your creativity by selecting your favourite vegetables for these grilled skewers.
Here’s a basic list of ingredients to get you started:
- Courgette
- Mushroom
- Tomatoes
- Red onion
- Green, red, or yellow bell pepper
- Pineapple
For the method, check out this recipe.
5. Grilled salmon, mango salsa and coconut rice
This mouthwatering and vibrant dish brings together the flavours of succulent fish and refreshing tropical fruit. The salsa’s sweet and tangy flavours perfectly complement the richness of the salmon, creating a delightful balance of tastes.
Salmon contains heart-healthy omega-3 whilst the mangos are rich in protective antioxidants that help support your immune system and support healthy skin, eyes, and heart health.
Ingredients for salmon with tropical fruit salsa and rice
To prepare this mouthwatering dish, you need the following ingredients:
- Salmon fillets
- Olive oil
- Lime
- Garlic
- Mango
- Red bell pepper
- Red onion
- Cilantro
- Olive oil and coconut water
For the full ingredients list and method, try out this recipe.
Why you should choose seasonal fruits and vegetables
By choosing seasonal fruits and vegetables, you can savour the flavours of the season whilst benefiting from the nutritional value. Prioritising good nutrition is crucial for overall health and you can use these five recipe ideas for inspiration.
For more healthy eating ideas, read our article on healthier snacking.