Every sunny day in the UK is filled with the smell of barbecues and the bustling sights of parks and commons filled with picnicking parties. This is especially relevant with lockdown easing, but still not being able to see loved ones indoors.

While great for socialising, many find these kinds of activities to hinder their progress, on whatever fitness journey they are on. This could be in the form of undereating and not enjoying oneself, overeating and feeling uncomfortable and out of control, or a mixture of both!

To try to combat this, we’ve created some delicious, healthy recipes to wow your friends and keep you on track this summer.

Slow-cooked aubergines, roasted onion hummus, and tamarind sauce

Ingredients

• 200g aubergine
• 2g vegetable oil
• 100g butter beans beans
• 0.1g bay leaf
• 100g oat milk
• 20g onion
• 1g olive oil

For the sauce

• 2.5g tamarind
• 5g dates
• 2g dried apricots
• 0.5g maple syrup
• 15g water

Method 

1. Slice the aubergine lengthways into 8’s.
2. Rub with oil, season, and place into a preheated oven or onto a barbeque. 
3. Cook in the oven at 180 for 20 minutes or on a bbq for 10-15 minutes, turning occasionally.

For the hummus 

1. Slice the onions and place them in a pan with the olive oil. Cook on a low heat for 30 minutes, stirring occasionally.
2. After 30 minutes, the onions should be opaque and soft, add the butter beans, oat milk, and bay leaf. 
3. Bring to a boil then leave to simmer for 20-30 minutes.
4. Remove the bay leaf and blend into a hummus. 

For the sauce 

1. Soak the dates and apricots in hot water for at least 1 hour. 
2. Drain then blend the apricots and dates with the tamarind, maple syrup and water, and drizzle over the aubergine and hummus as you like.

Hot Sauce Chicken wings!

Ingredients

• 500g chicken wings
• 25g Cajun spice
• 50ml hot sauce
• ¼ red onion
• 1 clove of garlic
• 1 tsp paprika
• 50ml white wine vinegar
• 5ml maple syrup
• 1 tsp cornflour

Method

1. Preheat the oven to 180 c.
2. Meanwhile, mix the chicken wings with the cajun spice.
3. Place onto trays, and roast in the oven at 180 for 45 minutes
4. Add onion, garlic, paprika and white wine vinegar to a pan and bring to the boil.
5. Leave to cook for 2-3 minutes, then place in a blender and blend to a smooth paste. 
6. Place the smooth sauce back into a pan and bring back to the boil
7. Mix the cornflour with the hot sauce to make it nice and thick
8. Add maple syrup to taste.
9. Mix the chicken wings with the hot sauce when they come out of the oven.

Satay Coleslaw

Ingredients

• 100g spring greens
• 50g carrot
• 50g red peppers
• 50g yellow peppers
• 50g peanut butter
• 25g red cabbage
• 10g tamari sauce
• 5g water
• 5g sriracha

Method

1. Thinly slice the red and yellow peppers, spring greens, and carrots into ‘slaw’
2. Mix the peanut butter, tamari sauce, water, and sriracha together in the blender. 
3. Mix the raw veg through the dressing and serve as a delicious side!

Summer Trifle

Ingredients 

• 10 strawberries
• 250ml apple juice
• 100ml rhubarb juice
• 1/2 tsp agar
• 2 egg yolks
• 250ml unsweetened almond milk
• 320g yoghurt (Skyr works well)
• 100g vanilla whey protein
• 1/4 tsp baking powder
• 1/4 vanilla bean (seeds)

Method

1. Mix a third of the whey protein powder in a cup with water and baking powder and mix into a thick sludge, ensuring all the lumps are removed. Place into a microwave for 30 seconds. Remove and stir the protein into the mixture. Place back inside for another 30 seconds. Remove and leave to cool. Once cool, dice into 1cm cubes. 
2. Place the apple and rhubarb juice into a pan and bring to the boil. Add the agar, and reduce to a simmer, for 5 minutes, whisking occasionally. 
3. Meanwhile, slice the strawberries and layer in the bottom of a serving glass. Add the squares of protein sponge and pour the apple and rhubarb jelly layer on top. 
4. Place the almond milk into a pan and bring to the boil. 
5. Whisk the egg yolk until they are pale in colour and slightly thickened. 
6. Whisk a splash of milk into the egg yolk. Add the egg mixture into the pan of almond milk, over a low heat, and stir frequently to thicken the custard. Once thick, leave to cool slightly before whisking in the rest of the vanilla whey. 
7. Whisk the yoghurt with the vanilla until it is smooth and creamy.
8. Once the vanilla jelly layer has set in your glass, add the custard, and top with the yoghurt.
9. Add another layer of strawberries on top to serve!

Potato Salad

Ingredients 

• 250g new potatoes
• ¼ tbsp fresh dill, chopped
• 25g green beans
• ½ tbsp chives
• ¼ tbsp parsley
• ½ tsp Dijon mustard
• 1tsp olive oil
• Salt and pepper to taste

Method

1. Bring a pot of water to the boil. Add the new potatoes to the pan and cook for approximately 20 minutes, or until soft 
2. Cool the potatoes down in cold water then drain and cut in half
3. Slice the green beans into small 0.5cm chunks
4. Add these to the boiling water and cook for two minutes, until soft but still crunchy
5. Refresh the beans in cold water and then drain and mix with the potatoes
6. Meanwhile, slice all of the herbs
7. Mix the mustard, olive oil and herbs through the potatoes and green beans

Summer Herb Frittata

Ingredients

• 8 eggs
• 50g leeks
• 50g cherry tomatoes
• 50g red peppers
• 25g asparagus spears
• ½ tsp fresh dill, chopped
• ½ tsp fresh basil, chopped
• Salt and pepper to taste
• Olive oil

Method

1. Heat a little oil in a pan over medium heat and add the leeks red peppers, asparagus spears, and cherry tomatoes, cooking for about 5 minutes
2. Preheat the grill to medium
3. Meanwhile, whisk up the eggs
4. Tip the egg mixture into the pan
5. Add the herbs and season with salt and pepper 
6. Cover over a low-medium heat for 10-12 minutes until the eggs are almost set
7. Remove the pan from the heat and place the mixture under the grill for 2-5 minutes until golden brown on top and cooked through.

Thai inspired salad

Ingredients

• 100g bean sprouts
• 50g green mango
• 100g cucumber
• 25g edamame
• 50g red peppers
• 50g yellow peppers
• 100g carrot

For the dressing 

• 2g garlic
• 5g tamari
• 5g water
• 2g rice wine vinegar
• 1g maple syrup
• 1g sesame oil
• 5g ginger
• 1g lime juice

Method

1. Bring a pan of water to the boil.
2. Add the edamame and cook for approximately 3-4 minutes. Drain and leave to cool.
3. Finely slice the carrot, cucumber, red peppers, and yellow peppers.
4. Cut the mango into 2cm chunks.
5. Add the chopped veggies, mango, edamame and bean sprouts to a bowl.
6. Separately, mix together the ingredients for the dressing. Stir through the salad. 
7. Season with salt and pepper. 

Aubergine and Chickpea falafel

Ingredients

• 2 tbsp olive oil
• 1 medium-sized aubergine (sliced in half)
• 1/2 tbsp ground cumin
• 1/2 Tbsp ground coriander
• 600g drained tinned chickpeas 
• 3 cloves of garlic, chopped
• 2 tbsp fresh parsley, chopped
• 2 tbsp fresh mint, chopped
• 50g chickpea flour 

Method

1. Preheat the oven to 200°C, rub the aubergine with olive oil and season with salt.
2. Place aubergine onto a baking tray and place into the oven for 20-25 minutes, then remove from the oven and leave to cool slightly.
3. Once aubergine can be handled, scoop out the centre and place into a food processor. 
4. Add the rest of the ingredients to the food processor and process until combined and smooth.
5. Place mix into a bowl, cover with cling film, and place the bowl in the fridge for 30 minutes.
6. Form mix into 16 small 1-1 ½ inch falafels. 
7. Place a pan onto the heat and add a splash of oil. 
8. Add the falafels to the pan 4-6 at a time (do not add too many otherwise the pan will become crowded and the falafels will not crisp up)
9. Once coloured (2-3 mins) on one side flip over and colour on the other side.

Fresh Fitness Food provides personalised meals plans delivered straight to your door, ensuring not only that you have the nutrients you need to manage your stress levels, but also that you have the time usually spent shopping, cooking and washing up, to engage in your favourite stress reducing activity. To discuss which nutrition plan is right for you, book a call with our in-house nutrition team here.

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