Best foods to eat In summer!


Summer Superfoods: The Best Foods to Eat in Summer When It’s Hot!

Summer is the perfect time to eat light, refreshing foods that will keep you cool and hydrated. It is the ideal time to buy fruits and vegetables. Look for fresh seasonal ingredients that are low in fat,  light and nutritious. Here are some of our top ingredients and recipes to try out this summer!


watermelon on cut on the table foods to eat In summer

  • is an excellent example as it is 92% water so it will keep you hydrated, as well as make you feel fuller for longer. It’s also a good source of vitamins A and C, which are important for immune function. Isan anti-inflammatory, that promotes healthy skin and hair and can improve your digestive system.


Gazpacho foods to eat In summer

  • is a wonderful summer alternative to a warm winter soup. Gazpacho s a refreshing cold soup made with tomatoes, cucumbers, onions, and peppers. Whatever the ingredients, gazpacho is a healthy soup rich in minerals, antioxidants, fiber and vitamins C, A and E.  Tomatoes are high in lycopene, a powerful antioxidant that offers sun protection, improves heart health and lowers the risk of certain types of cancers. its antioxidants can help protect your cells from damage.


  • is a light and flavorful dish made with raw fish or seafood that’s marinated in citrus juice. It is so quick and simple, yet it’s a bit of show stopper. Pair any raw fish/shellfish with lime, onion and fresh herbs then let it marinate for 10 minutes and you’ll have a zesty bowl of goodness! The omega-3 fatty acids are healthy unsaturated fats that reduce the risk of cardiovascular disease by fighting inflammation and lowering blood pressure. The limes are high in vitamin C, promoting healthy skin.
  • Pair your ceviche or grilled chicken/fish with light and delicious fruit salsa. Salsa doesn’t have to be savoury. Throw in some mango, pineapple and mint to your classic tomato salsa to get you feeling fruity and fresh. Mango in moderation is a great source of fiber, vitamins and iron.

Summer is filled full of superfoods, so there is no excuse to not get your daily dose of vitamins and minerals.

Here are some additional tips for eating healthy in the summer:

  • Drink plenty of fluids to stay hydrated. Water is always a good choice, but you can also enjoy refreshing drinks like iced tea, lemonade, and fruit smoothies.
  • Eat plenty of fruits and vegetables, which are naturally low in calories and fat and high in vitamins, minerals, and antioxidants.
  • Choose grilled or roasted meats and seafood instead of fried foods. Grilling and roasting are healthy cooking methods that help preserve the nutrients in food.
  • Lighten up on your portions. You don’t need to eat as much food in the summer as you do in the winter.
  • Don’t forget to have fun! Summer is a time to relax and enjoy the outdoors. So don’t be afraid to experiment with new recipes and try out different foods.


Keep an eye out on socials for upcoming summer recipes to get stuck into over the next few months! InstagramFacebook,  LinkedIn, and Youtube

Don’t forget to combine happiness and nutrition. Take a look at our Eating for Immunity – Nutritional class

This article is written by Kumud Gandhi – Food Scientist, nutritionist, writer & broadcaster.  Kumud Gandhi is the lead scientist at The Cooking Academy and is a pioneer of science-based nutritional coaching to support people achieve productivity and wellness through nutritional management.  She leads the ‘Wellness in the Workplace’ division at The Cooking Academy



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