Many people in our community live in or regularly travel to hot climates, where high temperatures and heady humidity can affect the appetite. These simple healthy recipes will help you fill up on nutritious, tasty food while staying cool and refreshed all summer day long.

Tropical Smoothie Bowl

Beat the heat with this refreshing breakfast, packed with vitamins and minerals to set you up for the day ahead.

Ingredients

• 1 banana, frozen
• ½ cup / 120ml coconut milk
• ½ cup (75g) mango chunks, frozen
• ½ cup (75g) pineapple chunks, frozen
• 2 tbsps. Greek yoghurt or non-dairy alternative
• Optional: Fresh mint, chia seeds, shredded coconut or granola

Directions

1. Blend the banana, mango, pineapple, coconut milk and yoghurt (or alternative) until thick and smooth.
2. Pour into a bowl and top with optional garnishes.
3. Top with optional garnishes and serve immediately.

Simple Gazpacho

This hearty chilled soup is cooling, delicious and nutritious too. Whip up a batch to store in your fridge for extra-hot afternoons.

Ingredients

• ½ cup (120ml) cold water
• 6 large, ripe tomatoes, peeled and seeded
• 1 small cucumber, peeled and seeded
• 1 red bell pepper
• 2 cloves garlic
• ½ red onion
• ¼ lemon, juiced
• 3 tbsps extra virgin olive oil
• 2 tbsps red wine vinegar
• 1 tbsp Worcestershire sauce
• Handful of basil and parsley, with extra for garnish
• Salt and freshly ground pepper, to taste
• Optional: Chopped cucumber, bread croutons, Tabasco

Directions

1. Roughly chop all the vegetables and blend until smooth.
2. Add the herbs, water, lemon juice, olive oil, vinegar and a little salt and pepper and blend again.
3. Check the seasoning and texture and add more salt, pepper or a little water if required.
4. Move the mixture to a fridge and chill for at least four hours (ideally overnight).
5. Serve cold (in a bowl or glass) and garnish to taste with chopped cucumber, bread croutons, fresh herbs or a touch of Tabasco.

Vegetarian Rice-Paper Rolls

A great alternative to a heavy sandwich in hot weather, this lunchtime favorite is usually a big hit with everyone in the family, including kids.

Ingredients

• 6 rice-paper wrappers
• ½ cup (50g) vermicelli noodles, cooked and drained
• 1 carrot, julienned
• ½ cucumber, julienned
• 1 avocado, finely sliced
• Handful fresh coriander, finely chopped
• 2 tbsp (30 ml) soy sauce
• 1 tbsp (15 ml) rice vinegar
• 1 tbsp sesame oil
• Optional: Fresh mint or sesame seeds

Directions

1. Submerge the rice papers in cold water for 30 seconds or more, until they become soft and pliable.
2. Gently lay them all out across a damp towel.
3. Fill each paper circle with a small amount of each ingredient — be careful not to overstuff them.
4. Roll the rice paper tightly around the filling, tucking in the edges.
5. Mix the sauce ingredients together and serve alongside the rice-paper rolls for dipping.
6. Sprinkle some sesame seeds or a few sprigs of mint on top for optional flavor and garnish.

Fresh Fish Ceviche

The easiest of easy recipes, this zesty dish doesn’t even require any cooking — which means no extra heat to contend with on a sweltering day.

Ingredients

• 14 oz (400g) firm white fish, diced
• 1 red onion, thinly sliced
• 2 ripe tomatoes, seeded and chopped
• 7 limes, juiced
• 1 lime, quartered
• 1-2 small chilies, finely chopped
• 2 tsp extra virgin olive oil
• Salt and freshly ground pepper, to taste
• Optional: Fresh coriander, diced avocado, tortilla chips

Directions

1. Combine the fish and lime juice in a small deep bowl, making sure all the fish chunks are thoroughly covered.
2. Cover and refrigerate for 45 minutes to an hour, until the fish has turned opaque.
3. Add the onion, tomatoes, chili, olive oil and salt. Mix together gently and season to taste.
4. Serve immediately, with the retained lime quarters on the side.
5. Add some optional avocado, coriander, or tortilla chips for extra crunch.

Light Caesar Salad

There are lots of ways to make this warm-weather classic a little healthier while still maintaining all of its delicious flavor and satisfying bite.

Ingredients

• 2 cooked chicken breasts, skinned and sliced
• 1 large romaine lettuce head, chopped
• 2 anchovy fillets in oil, sliced
• ½ cup (25g) Parmesan cheese, grated
• 1 slice wholegrain bread, cubed
• 2 tbsp low-fat mayonnaise
• 1 tsp Dijonnaise
• 1 tsp Worcestershire sauce
• 1 tbsp lemon juice
• 2 tbsp extra virgin olive oil
• 1 pinch Herbes de Provence, dried
• Salt and freshly ground pepper, to taste

Directions

1. Preheat the oven to 180°C (350°F).
2. Toss the bread cubes in half the olive oil, arrange on a baking tray and season with salt, pepper and dried herbs.
3. Place in the oven and bake for about 6-8 minutes until crisp and golden, tossing halfway through.

1. Meanwhile, make the dressing by whisking all the remaining wet ingredients and anchovies together in a bowl. Season to taste.
2. Toss the lettuce, chicken and Parmesan together and drizzle in the dressing (go light at first; you can always add more later).
3. Serve chilled, sprinkled with a fresh grind of black pepper, a handful of croutons and a little extra Parmesan if you like.

Watermelon Sorbet

Who doesn’t love watermelon in hot weather? Turn this hydrating fruit into a sweet, refreshing treat to enjoy after a long day in the sun.

Ingredients

• 4 cups (600g) watermelon, cubed and deseeded
• 1 lime, juiced
• 2 tbsp (30g) honey or agave syrup
• Optional: Mint leaves, crushed nuts or fresh berries

Directions

1. Freeze the watermelon cubes for at least four hours.
2. When ready, blend the frozen watermelon along with the lime juice and honey until smooth.
3. Serve immediately if you like your sorbet super soft, or freeze for a further hour for a firmer texture. Note: you may wish to use an ice-cream maker to reach the desired consistency.
4. Add extra garnishes like mint leaves, berries, or a little crushed nuts.