Lighten Up for Summer

As the weather warms and summer creeps closer, most of us naturally crave lighter meals - crisp salads, juicy fruit, and simple dishes that don't weigh us down. It's not just about comfort; our bodies genuinely need less energy in the heat, making it the perfect time to swap heavy winter meals for fresh produce and lean proteins.

Fruits and vegetables are naturally low in kilojoules yet packed with vitamins, minerals, and water - helping to keep you full, hydrated, and energised without the extra energy load. When you fill your plate with colourful seasonal produce, you crowd out the need for refined carbs and rich sauces while still feeling completely satisfied.

As the days grow warmer and the holiday season looms, it's the perfect time to lighten up your meals and make the most of the glorious summer produce arriving at your local greengrocer. Think crisp salads, juicy fruit, and simple dishes that celebrate freshness and colour - foods that make you feel light, energised, and ready for the season ahead.

When it's hot, our bodies naturally need less energy than they do in winter. Heavy, carb-loaded meals can leave you feeling sluggish, while fresh fruit, vegetables and lean protein provide the perfect balance of nutrition, hydration and satisfaction - without the extra kilojoules (kJ). Fresh produce is naturally low in energy yet full of fibre, vitamins and water to keep you full, cool and comfortable.

• Lower energy needs: In warm weather, lighter meals are enough to fuel you - your body doesn't need as much as it does in the cold.
• Hydration and volume: Watery fruits and vegetables like watermelon, cucumber and salad leaves help you stay hydrated while filling you up.
• Better digestion: Lighter meals are easier on your gut and keep you feeling more comfortable through busy summer days.
• Flavour that shines: Seasonal produce is so tasty it barely needs anything added - a drizzle of olive oil and a squeeze of lemon are often enough.

• Go veg-first: Pile your plate with greens, grilled veg or salad, and add a serving of lean protein such as fish, chicken, eggs, tofu or legumes.
• Make fruit your sweet treat: Summer stone fruit, berries and watermelon are full of flavour and much lighter than baked desserts.
• Use herbs and citrus for flavour: Swap heavy sauces for fresh herbs, lemon, lime and the green tops of spring onions (a FODMAP-friendly substitute for onion).

• Serves: 4 • Prep & cook: 20-25 minutes

• 4 chicken tenderloins or 2 chicken breasts, thinly sliced
• 1 ripe mango, peeled and cut into thin slices
• 150g snow peas, trimmed and blanched for 30 seconds
• A handful of rocket or baby leaves
• 2 spring onions (green tops only), thinly sliced
• 1 small red chilli, finely sliced (optional)
• Juice of 1 lime and 1 tbsp olive oil
• Salt and freshly ground pepper

• Season and grill the chicken until cooked through, about 3-4 minutes per side. Rest and slice.
• Combine rocket, mango, snow peas, spring onion tops and chilli in a bowl.
• Whisk lime juice and olive oil, season, and pour over the salad. Top with sliced chicken and serve.

• Serves: 4 • Prep: 10 minutes

• 3-4 ripe stone fruits (peaches, nectarines, apricots), sliced
• 200g strawberries, halved
• 2 tbsp chopped fresh mint
• 200g Greek yoghurt
• 1 tbsp honey (optional)
• Juice of ½ lemon

• Combine fruit in a bowl and sprinkle with mint and lemon juice.
• Mix honey into yoghurt if using, and serve on the side or spooned over fruit.
• Serve chilled for a refreshing, light dessert or breakfast.

• Double your salads for easy, healthy lunches the next day.
• Keep dressings light and citrus-based rather than creamy to save kilojoules.
• For balance, fill half your plate with veg or salad, one-quarter with lean protein, and one-quarter with a smart starch like sweet potato or brown rice - or skip it if you're satisfied.

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