FIKA Nutrition’s Top 5 Summer Recipes to Keep You Cool and Energised
As the temperatures rise and the days get longer, summer is the perfect time to enjoy light, refreshing meals that are not only delicious but also packed with nutrients. At FIKA Nutrition, we believe in nourishing the body with wholesome ingredients that taste great and support your active lifestyle. Whether you're relaxing by the beach or fuelling up post-workout, these five summer recipes will keep you cool, energised, and satisfied all season long.
1. Acai Bowl
Nothing says summer quite like a vibrant acai bowl. This bowl is packed with antioxidants, healthy fats, and protein to give you an energy boost while keeping things light and refreshing.
Ingredients:
2x 100g Amazonia (or similar) Acai sachets (pure/unsweetened)
80mL unsweetened almond milk
1x frozen banana (chopped)
20g protein powder
1 tbsp sugar-free maple syrup
Toppings:
40g blueberries
40g strawberries/raspberries
5g goji berries
10g desiccated coconut
5g chia seeds
Instructions:
Combine all base ingredients in a blender and blend until smooth.
Pour the mixture into a bowl and top with your favourite summer fruits and seeds.
Enjoy as a breakfast or post-workout treat!
With its blend of nutrient-rich acai and hydrating fruits, this bowl is a summer staple that will keep you feeling full and fuelled for hours.
2. Nectarine Salad with Orange Dressing
Fresh, fruity, and full of flavour, this nectarine salad is perfect for warm summer days. The juicy nectarines paired with tangy feta and a citrusy dressing make it a light yet satisfying meal.
Ingredients:
3 small nectarines (or peaches), quartered
1 small red onion, julienned
1 punnet cherry tomatoes, halved
4 zucchini, peeled (use a potato peeler for ribbons)
25g feta cheese, crumbled
Salad leaves (spinach, lettuce, rocket, etc.)
Dressing:
1 tbsp olive oil
Juice of 1 orange
Juice of 1 lemon
Lightly roasted sesame seeds
Instructions:
Combine salad ingredients in a large bowl.
Mix the dressing ingredients and drizzle over the salad just before serving.
Top with feta and sesame seeds for extra crunch and creaminess.
This refreshing salad is not only hydrating but also a great source of vitamins and antioxidants, making it a must-have for summer picnics or a quick lunch.
3. Classic Chicken Sambo
Perfect for a picnic or a light summer lunch, the Classic Chicken Sambo is both filling and flavourful. With lean chicken breast, fresh herbs, and a tangy sesame sauce, this sandwich is a protein-packed option for your summer meals.
Ingredients:
250g chicken breast
Olive oil, garlic, lemon, and fresh herbs for seasoning
Greek yoghurt for the sauce
Instructions:
Pound the chicken to flatten, season with salt, pepper, and herbs, then grill.
Toast your bread and layer the chicken with a fresh sesame-yoghurt sauce.
Serve with fresh greens and enjoy a high-protein, low-carb summer treat.
This sandwich offers a balance of protein, healthy fats, and carbs, perfect for an energising meal during your busy summer days.
4. Easy Tuna Poke Bowl
When you want something light yet filling, a tuna poke bowl hits all the right notes. Packed with omega-3 fatty acids, fibre, and greens, this dish is great for lunch or dinner on a hot day.
Ingredients:
100g raw tuna steak, cubed
25g avocado, cubed
100g cooked basmati rice
25g baby spinach
Cherry tomatoes, sesame seeds, kale
Instructions:
Cook your rice and let it cool.
Combine the tuna, rice, avocado, and vegetables in a bowl.
Drizzle with your favourite dressing (soy sauce, teriyaki, or chilli oil).
This balanced bowl is high in protein and healthy fats, making it a great post-workout option or a quick dinner on a busy summer evening.
5. Choc Espresso Smoothie
For those hot summer mornings when you need a boost, this choc espresso smoothie is the perfect blend of protein and caffeine. It’s both a quick breakfast and a post-workout recovery drink.
Ingredients:
2 serves (70g) chocolate protein powder
1 frozen banana
6 florets frozen cauliflower (or substitute zucchini)
2 shots of espresso
200mL almond milk
Instructions:
Freeze the banana and cauliflower overnight.
Blend all ingredients until smooth and creamy.
Pour into a glass and enjoy as a cool, energising smoothie.
This smoothie offers a caffeine kick, combined with the protein to keep you energised and full throughout the morning.
Conclusion
These five summer recipes from FIKA Nutrition are not only refreshing and delicious but also packed with nutrients to fuel your active lifestyle. Whether you’re enjoying an acai bowl for breakfast, a poke bowl for lunch, or a choc espresso smoothie for a post-workout boost, these meals are perfect for summer. For more personalised nutrition advice or meal plans, check out FIKA Nutrition’s services and start your summer right with balanced, wholesome meals!
