Healthy Ingredients That Will Make You Think Of Summer

Summer can be a very motivating time of year to up your fitness game. However, it can also be a very tempting time. Ice creams, beer gardens and BBQs can all tip your balanced diet into an unhealthy food intake. To help you out, we’ve compiled our favourite summer ingredients that will keep you feeling sunny and healthy, even in the winter.


This tangy, exotic fruit tastes as summery as it looks. Passionfruit is packed with vitamins A and C, making it great for your immune system. It also boasts fibre and protein so it will help you stay fuller for longer.

Serving suggestion: Scoop out the flesh straight from the fruit for a blast of flavour. Alternatively, you can drizzle passionfruit into your smoothies or over Greek yoghurt for a summer kick.

Cucumber sushi


Arguably the most refreshing vegetable, cucumber is great when the weather eventually gets warm. Thanks to its water content, it’s very hydrating. Not only that, but cucumber is a source of vitamin K and silica, which is very good for your hair.

Serving suggestion: Thinly slice lengths of cucumber into your salads, or over curries. You can also place some cucumbers into your water bottle to infuse overnight.


Kiwi has one of the lowest sugar contents of the fruit family, and yet it is still a treat. It provides the body with vitamin E, which is great for your skin. It is also a good source of fibre, which is good for your digestion and blood sugar levels.

Serving suggestion: Make the most of the kiwi’s summery colours and slice over your overnight oats. You can also half your kiwi and scoop out the fruit for a quick snack on the go.


Is there anything more summery than the smell of coconuts? This summer staple is very versatile and provides a whole host of health benefits. Coconut oil promotes fat burning within the body, while other coconut products offer fibre, calcium and potassium.

Serving suggestion: You can use coconut oil as a substitute in nearly all recipes calling for cooking oil. Coconut milk makes an excellent base for a tasty curry, mixing well with chillies and spices. Coconut flesh or desiccated coconut makes an exciting addition to chia pudding and overnight oats.


Venturing to the beach commonly equals walking past a range of seafood restaurants. But you don’t have to be a chef to enjoy the fruits of the sea. Fish are a fantastic source of lean protein. Oily fish like mackerel provide lots of omega 3, which helps brain function.

Serving suggestion: Whitefish and salmon are often very tasty cooked with only lemon and pepper. If you are more of a meat fan, try a thick tuna steak cooked to your usual steak preferences. Prawns make a great substitute for chicken in dishes like fajitas, risotto and curry.

healthy food choices


Melon is the perfect fruit for a sunny day, particularly watermelon. Don’t be fooled by its high water content. Watermelon offers more than just hydration. It is a source of antioxidants, vitamin A, B6 and C.

Serving suggestion: Watermelon adds a lovely sweetness when blended into smoothies. It can also be chopped up and served as a side dish with feta and mint – which goes great with rich food like duck or lamb.

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Faye Reid

Faye Reid

Writer and expert

Faye has a MSc in Sport Physiology and Nutrition, and puts her passion into practice as goal attack for her netball team, and in competitive event riding. She enjoys a pun, and in her spare time loves dog walking and eating out.

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