‘Feel free to go crazy’: Nine summery foods a dietitian always has on stand-by

With warmer temperatures finally arriving, so too is a desire for light and fresh recipes to enjoy with summer barbecues and festive get-togethers.

At this time of year, the influx of fresh seafood and fruits makes it exceptionally easy to eat well and prepare a range of tasty and healthy meals with a few simple ingredients.

So, in an attempt to maintain your health-related goals while still indulging in delicious food, here are my top go-to staples that combine the tastes of summer with a range of healthy meals

Australian tiger prawns

For seafood lovers, enjoying fresh Australian tiger prawns at this time of year is the ultimate indulgence. Extremely nutrient rich, prawns are one of the highest protein foods you can enjoy for minimal fat and calories. They offer a number of essential nutrients including omega 3s, zinc, selenium and vitamin D, which means you have permission to enjoy as many prawns as you can afford this festive season. Worried about cholesterol? While prawns, like all animal foods, do contain cholesterol, their low saturated fat content means you don’t need to be worried about including prawns in the diet, even if you do have elevated cholesterol levels.

Balsamic vinegar

A salad is nothing without the right dressing, and while any salad can be made to taste good with enough oil or creamy dressing, such additions can pack in the calories. On the other hand, a good quality vinegar not only improves the nutritional profile of any salad but, with a little salt, can transform even the simplest of salads into a taste sensation. The best quality vinegars will be aged and contain no added sugar, and the science shows that adding vinegar to any salad helps to significantly lower blood glucose levels for several hours after eating.

Goat’s cheese

Cheese is a nutrient-rich food and there are many cheeses that work well with summer salads, barbecues and entertaining. But if you like goat’s cheese it can be one of the most versatile cheeses to keep on hand. Not only is goat’s cheese lower in fat than most other cheese, but it adds lots of flavour to salads, seafood, canapes and vegetable dishes for a fraction of the fat and calories of rich dressings and sauces. Use it as spread, sprinkle over salads or vegetables or add to sandwiches and crackers.

Black rice

When looking for a tasty and light addition to summer dishes, forget the heavy pasta and potato and swap to tasty, crunchy and slightly nutty black rice. It’s higher in dietary fibre and key nutrients, including iron and vitamin E, than both regular and brown rice. Take quick-cook varieties out of plastic containers before heating to minimise microplastics leaching into your food.

Stone fruit

Whether you love nothing more than a perfectly ripe mango, treat yourself to a box of cherries each Christmas or indulge in as many nectarines and apricots as you can, it is certainly the time of year to enjoy as much stone fruit as possible. While fruit does contain the naturally occurring sugar fructose, fresh fruit is low in calories overall and nutrient dense, offering soluble fibre, vitamin C and antioxidants. It is also a simple and delicious way to get more fresh food into your day. Enjoy a couple of pieces each day, ideally with a meal or snack to help keep blood glucose levels controlled. When it comes to antioxidant-rich cherries specifically, feel free to go crazy for the few weeks they are available (and affordable) each year.

Avocado oil

At this time of year, the cost of fresh salad ingredients can add up. One way to get all the flavour in your favourite salad is to opt for a smart dressing – for example, by using avocado oil. Extremely rich in antioxidants and a source of heart-healthy monounsaturated fat, avocado oil is a delicious seasoning for any of your favourite summer salads.

Cucumber

Cucumbers are a smart summer staple that are now returning to a more reasonable price point. Exceptionally low in calories, cucumbers are a powerful diuretic, helping to shift unwanted fluid from the body, and they can be added to juices and smoothies to help minimise fluid retention. They also make a low-calorie snack and salad base, and present no negatives to enjoying more cucumbers this festive season.

Pomegranate

There is nothing as visually attractive as fresh, brightly coloured pomegranate seeds to liven up any summer salad, vegetable or seafood dish. Pomegranates may be less affordable when not in season, but if you try freezing your own seeds you will find they retain their colour to a much greater extent than frozen packaged varieties. Pomegranate juice is also extremely high in antioxidants, so if you do get your hands on a bottle it may also help to reduce inflammation and lower blood pressure.

Legumes

Whether you love lentils or kidney beans in Mexican cuisine or old-fashioned four-bean mix in your summer salads, canned legumes are extremely cost-effective and nutrient dense, offering protein, low-GI carbs and a hearty serve of dietary fibre. Plus, they are extremely versatile. Add to salads for extra bulk, mash as an alternative to potato or make into patties for a lighter alternative to meat at any barbecue this summer.