ENJOY THESE SUMMER RECIPES!
Vanilla Overnight Oats with Berries & Kiwi
At this time of year, a bowl of steaming hot porridge can be less appealing, so I switch to overnight oats – a cold version of porridge, perfect for summer. By soaking the oats, it makes them more digestible as well as giving them a delicious creamy texture. Oats are packed with a special type of fibre called beta-glucans, which helps remove cholesterol from the body and keeps the digestive system healthy. They are also a great source of B vitamins and magnesium and slow-releasing energy to keep you feeling full and energised all morning.
Strawberries and kiwis are fantastic fruits in season at this time of year full of antioxidants to protect your health and your skin. Both are top sources of vitamin C as well. The puréed banana, dates and vanilla give a delicious, sweet flavour to the oats without the need for any added sweetener.
100g porridge oats
1 tsp vanilla powder
1 ripe banana, puréed or thoroughly mashed
1 tbsp Chia seeds (optional)
2 dates finely chopped
200ml almond milk
6 Strawberries, sliced
1 kiwi, peeled and sliced
1 tbsp flaked almonds, toasted
- Simply mix the first 6 ingredients in a bowl and leave in the fridge, covered overnight.
- In the morning, stir again and top with the berries, kiwi and almonds
Jersey Royal, Watercress and Salmon Superfood Salad
The following dish makes a great lunch or light summer supper. It keeps for a couple of days, so you can make enough for 2 lunches, or have it for supper and save some for lunch the following day. The salmon can be also be omitted for a tasty potato salad, which works well as a barbeque side dish.
Jersey royal potatoes are a seasonal gem, and are only around for a short period, so enjoy them while you can! The unique growing conditions in Jersey gives them their extra special flavour. It is best to buy unwashed potatoes if you can find them, as they will retain their freshness and nutrient content better. Also, leave the skins on, as this is where a lot of the goodness is. Jersey royals are a good source of fibre and vitamin C.
Watercress is a wonderful homegrown summertime superfood, extremely rich in nutrients – it is high in vitamins C, A and K, plus the minerals calcium, manganese and magnesium. The salmon adds healthy omega-3 fats, essential for so many aspects of health including keeping the skin, brain, heart and joints healthy. Salmon also provides selenium, magnesium, vitamin D, and B vitamins.
750g jersey royal potatoes
100g bunch watercress
1 large salmon fillet
2 tbsp capers
1 tbsp lemon juice
3 tbsp olive oil
Salt and pepper
- Steam the new potatoes for about 15 minutes, until tender but still firm and bake the salmon fillet for around the same time at 180°C. Allow both to cool down completely.
- Flake the salmon with a fork and cut the potatoes into halves or quarters, depending on their size – you want the pieces to be around 2-3cm long.
- Add the potatoes and salmon to a large bowl.
- Remove any large stalks from the watercress and add it to the bowl with the potatoes and salmon.
- Drain, rinse and pat the capers dry and add to the bowl along with the dressing ingredients and very gently mix everything together without breaking up the potatoes – hands are best for this!
- Serve and enjoy.
This is one of the simplest recipes ever, but so versatile – it makes a perfect dip for crudités, a great topping for bread or crackers and my favourite way to eat it is with a baked sweet potato or sweet potato wedges. Avocadoes are a wonderful source of healthy monounsaturated fats, vitamin E, B vitamins, magnesium and folic acid.
2 ripe avocados
Juice of a lime
2-3 tbsp water
Salt and pepper
- Simply put everything in a mini blender and blend until you have a smooth cream.
- Add extra water if necessary to achieve desired consistency.
- Season to taste.
Spelt & Quinoa Scones
Nothing says British summer time like afternoon tea on the lawn, but is it possible to have a healthy cream tea? The answer is yes! This wholegrain, dairy-free, refined sugar-free scone recipe is inspired by the wonderful scones served at Le Pain Quotidien’s chain of healthy cafés. I have tweaked it to make it even healthier, swapping butter for coconut oil and making it 100% wholegrain and sugar-free. The wholegrain spelt flour is an excellent source of fibre, B vitamins and minerals. I serve mine with Coyo coconut yoghurt and strawberry chia jam (recipe below).
210g wholegrain spelt flour
25g quinoa (uncooked)
40g raisins or sultanas
30g flaked almonds
10g baking powder
½ tsp pink salt
80g coconut oil
1 whole egg, whisked (reserve a little for glazing)
100ml almond milk
- Preheat oven to 180°C
- In a bowl, combine the flour, quinoa, baking powder and salt
- Add the coconut oil to the dry mixture. Rub in until the mixture resembles breadcrumbs.
- Add currants and almonds. Mix to incorporate.
- Combine eggs, honey and almond milk.
- Add to the mixture and stir just enough to combine. Do not overwork the dough.
- Divide the dough into 6 portions. Either roll out the dough or roughly form into rounds by hand.
- Put the formed scones onto a lined baking tray
- Glaze with egg
- Bake for 20 minutes at 180C.
Strawberry Chia Jam
1 punnet of strawberries (or other fruit of your choice)
2 tbsp chia seeds
1 tbsp honey, maple syrup or coconut palm sugar
- Stem and roughly chop the strawberries, leaving some big chunky pieces as these will add texture to the jam.
- Place in a saucepan and cook for 5-10 minutes on a gentle heat until they start to break down
- Add the chia seeds and sweetener and cook for a further 5 minutes
- Leave to stand and cool until thickened and transfer to a jam jar
- Keeps in the fridge for a couple of weeks
Blueberry Banana Nice-cream
Another top summer food of course is ice cream, but the usual version is full of cream, fat and sugar. This is a wonderful, healthy, dairy-free alternative to conventional ice cream and is ridiculously easy to make! It is also free from sugar and the bananas are a fantastic source of potassium, vitamin B6, magnesium and vitamin C. The blueberries provide further vitamin C and lots of protective antioxidants. It’s so healthy, you can even have it for breakfast, I love it topped with fruit and nuts!
3 ripe bananas
1-2 tbsp almond milk
2 tsp vanilla powder
- Peel and slice the bananas, place in a Tupperware container and freeze overnight
- The next morning, remove from the freezer, add to a blender with a splash of almond milk, the blueberries and vanilla and blend until smooth.
- Serve with your favourite toppings and enjoy!