Heatwave foods that are great for your health
Healthy summer food recipes
Need some healthy summer recipes? We’ve got it covered. Check out these heatwave foods and find out what to eat to protect your skin, your hair and help you stay refreshed and hydrated in the sun:
Salmon, walnut and avocado salad
If the words salmon, walnut and avocado don’t make your stomachs grumble we don’t know what will. This easy salad recipe is jam-packed full of flavour and goodness and it is perfect served as a summer lunch.
Begin by grilling the salmon, then once cooked add the fish to a bowl filled with spinach leaves and chopped walnuts. Then add olive oil and balsamic oil. You could also add some cranberries to sweeten. Finish by adding a chopped avocado to the bowl and once tossed together, serve.
Although this nutritious lunch has lots of health benefits, it is particularly good during a heatwave because it contains lots of nutrients that are great for your hair, which can become dry and damaged during hot weather. Nutritionist Lisa Drayer explains that for your hair to grow your body needs fatty acids, such as those found in salmon, walnuts and avocados. Drayer also explains that walnuts help protect your hair from the sun because they contain biotin and vitamin E.
When a heatwave hits one way the NHS suggests that you keep cool is by drinking cold drinks regularly. We recommend this fantastic watermelon smoothie recipe. Add a seedless watermelon, some oranges, some spinach, a little ginger and some water to a blender and whizz up the mixture until it is ready to serve. Once ready pour into a glass and add an icecube or two – perfection.
According to WedMD watermelon is made up of 92 per cent water, so it is great for those summer days when you need to keep well hydrated. As well as it’s water content dietician Janel Funk also explains that ‘Watermelon also contains lycopene, which protects skin cells from sun damage’.
The watermelon isn’t the only healthy element to this summer smoothie. The oranges contain potassium, which is important because during the summer months you sweat more and therefore lose potassium.
Flaxseed and almond granola
Even if you wear suncream your skin will need a little extra TLC during a heatwave. Kick your day off with this skin enriching granola. Begin by mixing together some rolled oats, flax seeds, flaked almonds, cranberries, agave honey and a little vegetable oil. Then bake in the over for around 15 minutes. Once cooked and cooled you can pour your granola into a bowl and serve with almond milk or a dollop of yogurt.
Not only will this breakfast fill you up and prepare you for a busy, hot day, it is packed full of nutrients that will help to protect your skin from the sun. The almonds in the cereal contain vitamin E, which is thought to protect skin. An eight-day clinical trial found that when participants had 14 milligrams of vitamin E they became significantly less sensitive to the sun. Similarly flax seeds can help to keep skin hydrated according to a study published in the British Journal of Nutrition, which is ideal when the sun is shining.
Stawberry frozen yoghurt and dark chocolate shavings
Sitting back and tucking into a creamy tub of icecream can’t be beaten when it’s hot outside – or can it? If you want a healthy summer treat try eating frozen yoghurt. Instead of nipping out and buying a cup of pre-made fro-yo, make your own though. By preparing this treat yourself you’ll be able to ensure it is packed full of nutrients and as low in sugar and fat as possible.
There are lots of healthy recipes out there, but we love making strawberry frozen yoghurt. For this we use frozen strawberries, honey, plain Greek yoghurt and a drop of vanilla. Simply pop all of these ingredients into a blender and whizz it up until the mixture turns creamy and smooth. It should be ready to serve immediately. Add some dark chocolate shavings to the top for an extra little indulgence.
Not only does this fro-yo summer treat taste great, it’s also good for you. According to the University of Illinois Extension strawberries are high in vitamin C. The NHS explains that vitamin C is an important vitamin because it helps to protect our cells.
Also during the summer months yeast infections are more common because yeast thrives in the heat. Yet according to Katherine Zeratsky, the Harvard Medical School and Mayo Clinic nutritionist, the probiotics in Greek yogurt can help treat these vaginal yeast infections.
So, as you can see, this frozen yoghurt delight packs a punch when it comes to keeping you healthy.