Those of you who follow me through my social media sites would know I spent the last few days at the beautiful Gold Coast to spend time by the beach blogging and preparing some new exciting things for you all! My time away was beautiful and you can tell summer is near here in Australia. So I did a little bit of brain storming and decided to give you my Top 10 Healthy Summer Foods. Everyone wants to stay in shape over summer and spend days on end surrounded by family and friends by the beach or having a backyard BBQ so here it is…
Seafood: Seafood is a summer specialty in my family. It is low in kilojoules and with an average of less than 2% fat there is nothing to worry about. No need to trim away fat and it is low in cholesterol. Seafood is a great source of quality protein with an excellent range of vitamin and minerals including iodine, zinc, potassium, phosphorus and B vitamins. Last but not least we are all somewhat aware of omega 3 fatty acids, a type of polyunsaturated fat that play a crucial role in our bodies, well you will find long chain omega-3s in oily fish, non-oily fish and shellfish. I cannot wait for my family’s Christmas Day seafood feast! If you’re from Brisbane check our Fresh’n’Wild Seafood at Portside for your summer seafood, excellent fresh products and great service www.freshnwildfish.com.au
Watermelon: Watermelons are an easy way to stay hydrated during the hot summer days being composed of 90% water. The goodies in watermelon include vitamin A, B6, and C, but maybe the best part of it is that watermelons are rich in antioxidants like lycopene and citrulline. On a totally unrelated topic, but something I just discovered a little while ago watermelon has a “Viagra-like” property…. Helps relax blood vessels and increase libido! Check out my Sneaky Watermelon Lush recipe for a kick during this silly season.
Iced Green Tea: I have mentioned it many times, and you are all probably sick of me talking about green tea, but for summer try my ‘Minty’ Iced Green Tea to beat the heat. Green tea is such a powerful drink because of the antioxidants it contains. The antioxidants that are responsible for most of the health benefits of green tea are called polyphenols and these are believed to be the most effective of all the antioxidants.
Berries: Berries are at their prime being the sweetest and juiciest throughout summer, there are so many to choose from you will never run out of a different taste or type. Strawberries, blueberries, raspberries, blackberries … the list goes on. All berries are low in calories, high in vitamin C (with strawberries being the highest), and a good source of antioxidants and fibre.
Greek Yoghurt: Nonfat Greek yogurt is packed with protein- 170 grams has about 14 grams. The flavoured varieties can pack in a lot of sugar, so try to stick to plain. Mix in your favourite berries or a handful of granola for some crunch and flavour.
Avocado: One avocado contains 329 calories and 29 grams of fat. While avocadoes are high in fat, it’s a heart healthy (unsaturated) fat. To keep calories and fat in check, it’s important to eat avocado in moderation. Keep portions to 1/8 to ¼ of an avocado.
Squash: Summer squash, including zucchini are high in manganese and vitamin C, and a good source of many other nutrients, including vitamin A and B. They’re low in calories and since most squash plants produce more bounty than one person can handle.
Green Beans: Green or string beans are usually found year-round in large supermarkets but the summer is when you’ll find them at their best—crunchy and extra sweet. Rich vitamin K, C, manganese, and a good source of beta-carotene make them an excellent addition to a summer’s meal.
Fresh Figs: Figs are low in calories: 100 g fresh figs are only 74 calories. They contain health benefiting soluble dietary fibre, minerals, vitamins, and pigment anti-oxidants that contribute for optimum health. Figs contain sufficient levels of some of the anti-oxidant vitamins such as vitamin A, E, and K. Altogether these phyto-chemical compounds in figs help harmful free radicals from the body and protect us from cancers, diabetes, degenerative diseases and infections.
Basil: Basil is a delicious herb that adds flavour to dishes while offering vitamins A and K, along with bone-strengthening calcium.
Hope you enjoyed the post
xo j xo