There is something about the hot weather that makes us stay out a little later, drink a little more and, all in all, have fun a little harder than usual. And whilst this is an exciting time, it can lead to an influx of summer colds and illnesses, as our immune system weakens. With this in mind, we have put together three healthy summer recipes ideas that can not only help boost your immune system, but in turn, can brighten your skin, improve energy levels, and fight off any unwanted sickness bugs.
These recipe ideas below are the perfect antidote and can be easily incorporated throughout your day, whether you want a light breakfast, delicious lunch or a refreshing dinner.
Zesty Grapefruit and Salmon Salad with Honey Dressing
The bite and tartness of grapefruit is the perfect compliment to the oily deliciousness of salmon and is balanced by a honey and extra virgin olive oil dressing. Use this as the base of your salad and add whatever leaves, lettuce, grains, and extra veggies that you desire. We recommend quinoa, avocado, feta, cherry tomatoes, spinach and rocket. This recipe is packed with vitamins, healthy fats and natural oils. Grapefruit has a powerful combination of fibre, potassium, vitamin C and choline, salmon has a rich protein content packed with omega 3 fatty acids, and honey has been known for centuries as a medicinal treatment with its antimicrobial properties. Plus, if you want to reduce your chance of hayfever, choose locally produced honey!
Fresh Yoghurt Pasta with Lemon, Pan Fried Asparagus, Tomatoes, Spinach and Peas
This recipe idea can be easily made vegan with a switch to soya or coconut based yoghurts. Many vegan yoghurts have the added live biocultures and vitamins that boost friendly bacteria in your gut, and that naturally occur in dairy yoghurts. If you want to add some extra protein – walnuts, almonds, smoked salmon, chicken, and pistachios are the perfect fit. We also recommend using wholewheat pasta and sprinkling with parsley, parmesan cheese (or nutritional yeast), and chilli flakes. Make sure to stir the yoghurt in with the heat off, as this will prevent the yoghurt from curdling. It is no secret that lemons contain heaps of vitamin C and zinc, as well as, asparagus, tomatoes, spinach and peas are summer seasonal vegetables with heaps of fibre and vitamins too.
Pomegranate, Banana, Raspberry and Mango Chia Seed Yoghurt
Like the recipe above, this easy breakfast or snack recipe can be quickly made vegan with the swap for a soy or coconut based yoghurt. This recipe idea is also perfect to start your day off right, with two of your five a day and packed with fibre, potassium, antioxidants and vitamins. Chia seeds are known for their myriad of health food benefits and add the perfect crunch, but, if stirred into the yoghurt the night before, they can become gloopy in texture and contribute to a more filling breakfast.
Here at Duality Health, we are passionate about keeping your immune system top notch during the summer months. Yet, if you notice that your virus is not going away, or you are having more troubling symptoms, then don’t hesitate to contact us today.