Six summer recipes - & why they’re great for the female body

Summer is a fantastic time to embrace fresh, light and new flavours that nourish your body and leave you feeling energised. Here are six summer recipes that are not only delicious but also offer various benefits for a woman's body…

Berry Quinoa Salad

This salad is packed with antioxidants from the berries and spinach, which can help fight inflammation and support hormonal balance. Quinoa provides plant-based protein and fibre, while almonds offer healthy fats, promoting satiety and supporting overall well-being.

Ingredients:

• 1 cup cooked quinoa
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• Handful of spinach leaves
• 2 tablespoons of chopped almonds
• 1 tablespoon extra virgin olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Method:

1. In a large bowl, combine cooked quinoa, mixed berries, spinach leaves, and chopped almonds. 
2. In a separate bowl, whisk together extra virgin olive oil, lemon juice, salt and pepper.
3. Pour the dressing over the quinoa mixture and toss gently to combine. Adjust seasoning if needed.

Grilled Salmon with Mango Salsa

Salmon is an excellent source of omega-3 fatty acids, which can support heart health and reduce inflammation. The mango salsa adds a burst of vitamins, minerals, and antioxidants, including vitamin C, which promotes collagen synthesis and iron absorption.

Ingredients:

• 2 salmon fillets
• 1 ripe mango, diced
• 1 small red onion, finely chopped
• 1 jalapeño, seeds removed and finely chopped
• Handful of fresh coriander, chopped
• Juice of 1 lime
• Salt and pepper to taste

Method:

1. Preheat a grill to medium-high heat. Season the salmon fillets with salt and pepper. 
2. Place the salmon on the grill and cook for about 4-5 minutes per side, or until cooked through.
3. Meanwhile, in a bowl, combine diced mango, red onion, jalapeños, coriander, lime juice, salt, and pepper to make the mango salsa.
4. Once the salmon is cooked, remove it from the grill and top each fillet with salsa.

Greek Chickpea Salad

Chickpeas are an excellent plant-based source of protein and fibre, which can aid in weight management and support digestive health. The vegetables and olives provide an array of vitamins, minerals, and antioxidants, while the feta cheese adds calcium for bone health.

Ingredients:

• 1 can of chickpeas, drained and rinsed
• 1 cucumber, diced
• 1 red bell pepper, diced
• 1/2 red onion, thinly sliced
• 1/4 cup Kalamata olives, pitted and halved
• 1/4 cup crumbled feta cheese
• 2 tablespoons extra virgin olive oil
• Juice of 1 lemon
• 2 teaspoons dried oregano
• Salt and pepper to taste

Method:

1. In a large bowl, combine chickpeas, cucumber, red pepper, red onion, olives and feta.
2. In a small bowl, whisk together olive oil, lemon juice, oregano, salt and pepper.
3. Pour dressing over the salad ingredients and toss to combine. Adjust seasoning if needed.

Watermelon and Feta Salad

Watermelon is hydrating and contains lycopene, a powerful antioxidant that supports cardiovascular health. Arugula offers vitamins A and K, while feta cheese provides calcium and protein. The fresh mint adds a refreshing touch and aids in digestion.

Ingredients:

• 4 cups cubed watermelon
• 1 cup rocket
• 1/2 cup crumbled feta cheese
• 1/4 cup fresh mint leaves, chopped
• 2 tablespoons balsamic vinegar
• 1 tablespoon extra virgin olive oil
• Salt and pepper to taste

Method:

1. In a large bowl, combine watermelon, rocket, feta and chopped mint. 
2. In a small bowl, whisk together balsamic vinegar, olive oil, salt and pepper. 
3. Drizzle the dressing over the salad and toss to combine.

Avocado and Tomato Salsa with Baked Tortilla Chips

Avocados are rich in healthy monounsaturated fats that support hormonal balance and promote satiety. Tomatoes offer lycopene, while onions and coriander contain flavonoids that may have anti-cancer properties. Baked whole-grain tortilla chips provide fibre and are a healthier alternative to fried chips.

Ingredients:

• 2 ripe avocados, diced
• 2 medium tomatoes, diced
• 1/2 red onion, finely chopped
• 1 jalapeño, seeds removed and finely chopped
• Juice of 1 lime
• Handful of fresh coriander, chopped
• Salt and pepper to taste
• Whole grain tortillas

Method:

1. In a medium bowl, combine avocado, tomato, red onion, jalapeno, lime juice, coriander, salt and pepper. Mix to combine.
2. Preheat the oven to 180’C. Cut tortillas into triangles and arrange on a baking tray.
3. Bake tortilla chips for about 10-12 minutes, or until they are crispy and golden brown.
4. Remove from oven and let cool, before serving with avocado and tomato salsa.

Greek Yoghurt Parfait

Greek yoghurt is a fantastic source of protein. It also contains probiotics that support gut health and improve digestion. Mixed berries offer a range of antioxidants and fibre, while honey or maple syrup add natural sweetness. Granola provides whole grains and crunch, and chia seeds offer omega-3 fatty acids and additional fibre.

Ingredients:

• 1 cup Greek yoghurt
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 2 tablespoons honey or maple syrup
• 2 tablespoons granola
• 1 tablespoon chia seeds (optional)

Method:

1. In a serving glass or bowl, layer Greek yoghurt, mixed berries, honey or maple syrup, granola, and chia seeds. Repeat the layers until all ingredients are used, ending with a sprinkle of granola on top. 
2. Serve and enjoy!

These recipes are great for the female body as they are packed with nutrient-dense ingredients that offer essential vitamins, minerals, and antioxidants, supporting overall health and well-being. They incorporate a balance of macronutrients, including protein, healthy fats, and carbohydrates, providing sustained energy and promoting satiety. All are light and refreshing, perfect for hot summer days when heavier meals may not be as appealing and offer variety and versatility, allowing you to customise them based on personal preferences and dietary restrictions.

Remember, it's important to listen to your body and make choices that align with your individual nutritional needs and goals. Enjoy these summer recipes while nourishing and taking care of yourself!

Written by Harriet Lidgard 

Nutritionist (BSc) & Health Coach

@harriet_well