Put A Spring In Your Step With Flavour-Packed, Nutritious Dishes For Warmer Weather. This guide shares tips for flavour-packed, dishes.
The seasons are changing, which means that many of us are looking forward to changing our menu for the spring.
When you live in a country that experiences conditions ranging from sleet and snow to sunshine and showers, it’s common to change your menu as temperatures rise and fall.
As the days get longer and the mercury rises, this guide shares some ideas for flavour-packed, nutritious dishes.
Embrace salad season
The arrival of sunny days and warmer days often trips a switch when it comes to our shopping habits and go-to dinner recipes. Spring and summer are synonymous with light, fresh, nutritious meals, including salads.
Salads offer something for everyone and every occasion. They can be dressed up or down, they take minutes to make and they’re laden with nutrients and goodness.
Salads don’t have to be boring. While eating the same ingredients or opting for simple salads can get boring, the world is your oyster if you’re prepared to be a little more creative.
You can add almost any ingredient, from meat and fish to exotic fruit and vegetables, cheese and grains, it’s brilliant to be a bit adventurous.
Test different combinations of ingredients, add dressings and sauces, and bulk up basics with nutrient-rich grains like brown pasta, rice or quinoa to rustle up a heartier offering.
If you’re short on inspiration, you’ll find hundreds of recipes online. You can also get ideas from TV shows, social media feeds and foodie accounts and recipe books.
Eating out can also be a great way to get your creative juices flowing in the kitchen. If you enjoyed an incredible salad at a restaurant or farmer’s market, for example, try and recreate it at home.
Boost your protein intake with lean meats and tasty seafood
When it’s cold, dark and grey outside, it’s natural to gravitate towards unctuous, rich dishes that celebrate bold, meaty flavours. Stews, soups, casseroles and curries are all brilliant examples of winter dishes that deliver a warm hug and a serious flavour hit.
When warmer weather arrives, there’s often a shift away from comfort food to lighter dishes, but that doesn’t mean you should scrimp on protein-rich staples.
If you prefer lighter meals during the spring and summer months, there are some fantastic sources of protein you can add to classic seasonal dishes or make the star of the show at dinner parties or garden gatherings.
Serve delicious snow crab legs with garlic butter or aioli for a zingy appetiser, or chop up the delicate meat and add it to a summery risotto for a mouthwatering main. Swap beef, bacon and lamb for chicken and turkey if you’re making stews and stir fry dishes, or make white fish the base of a spring-themed curry.
Prawns are an ideal option for starters and mains, while legumes like chickpeas, lentils and beans are a great addition to salads and vegetable-based sides.
Taste the rainbow
If ever there’s a time to be creative in the fruit and vegetable aisles, it’s summer. Sometimes, it can feel impossible to hit the 5-a-day target, but when it’s warm outside, that task becomes much easier. The shelves are packed with vibrant ingredients and it’s easy to find dishes that lend themselves to adding more fruit and vegetables.
From natural yoghurt in the morning to a beautiful fillet of fish in the evening, you can boost your intake by adding sides, chopping up whole fruits and vegetables, or creating homemade sauces.
Choosing a wide range of colours is a simple way to increase your nutrient intake. When you plan your menu or select a recipe, try to include a variety of fruit and vegetables. Popular options in the spring and summer include strawberries, raspberries, watermelon, kiwis, peaches, nectarines, cherries, peppers, sweet potato, tomatoes, lettuce, courgettes, new potatoes, aubergine and sweetcorn.
There are several ways to boost your fruit and vegetable consumption. You can eat a piece of whole fruit as a tasty, healthy snack, but it’s also possible to hit your daily target by making smoothies and juices at home, adding a salad or a portion of vegetables to your lunch and dinner, scattering pieces of fruit on your breakfast cereal and opting for a fruit-based dessert. Greek yoghurt with berries and a dash of honey is a quick, easy pudding that delivers on flavour and nutritional value.
Change your cooking methods
The first glimpses of the sun are enough to get many people excited about barbecue season. Changes in the weather prompt us to think about dining outside, enjoying al fresco living and making the most of long, hazy days and warm evenings.
Changing your cooking methods is an excellent way to embrace the summer and create healthier dishes. Grilling adds flavour and texture, but it’s also a great way to cook food if you’re looking to reduce your calorie intake or eat less saturated fat.
We tend to conjure up images of juicy sausages and burgers when we talk about barbecues, but you can cook a huge range of foods on an outdoor grill. Whether you’re a vegetarian, you’re looking for lighter bites, or you’re keen to add more vegetables or different sources of protein to your diet, there are options to suit everyone.
Examples you may want to try this summer include halloumi kebabs with peppers, onions, courgette and mushrooms, chicken, salmon or tofu skewers, grilled aubergine and charred corn on the cob.
Changes in the weather trigger a shift in our diets. While we tend to favour hearty, comforting food in the autumn and winter, spring and summer offer golden opportunities to enjoy fresh, zingy, light meals that celebrate delicious, nutritious ingredients.
If you’re looking to put a spring in your step with healthy dishes this summer, simple steps can have a big impact. As temperatures climb, why not embrace salad season, boost your protein intake with lean meats, seafood and legumes, enjoy a diverse, colourful range of fruit and vegetables and make the most of al fresco dining with some new barbecue recipes?
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