Summer is a season for enjoying the outdoors, soaking up the sun, and making the most of longer days. When it comes to mealtimes, creating dishes that are both quick and healthy can sometimes be a challenge, especially when catering to the preferences of both kids and fussy eaters. As children’s dietitians we have got you covered this summer! Whether you’re planning a picnic, a barbecue in the garden, or a weeknight dinner, here are some tips and recipes to inspire delicious summer meals that everyone in the family will love.Check out our recipes blogs and our Instagram or Facebook pages for more inspiration for family meals!
1. Embrace Seasonal Fruit and Veg
Summer brings lots of fresh fruits and vegetables to our supermarket shelves that are not only delicious but also packed with vitamins and minerals. Take advantage of seasonal fruit and veg such as berries, tomatoes, cucumbers, courgettes, sweetcorn, and peppers. These ingredients can be incorporated into salads, grilled dishes, and smoothies, adding vibrant colours and flavours to your meals! Think rainbow, you can also be creative and make food fun with shapes & smiley faces as well. Try our mango salsa.
2. Keep it Simple with One-Pan or One-Pot Meals
One of the easiest ways to create quick and healthy meals is by preparing dishes that can be cooked in a single pan or pot. This reduces clean-up time and simplifies the cooking process. You can create one-pot orzo or rice meals which you can pack with lots of fresh veggies like our sausage, broccoli and orzo bake. One-tray recipes are also quick and easy to make such as our chicken and roasted vegetables.
3. Get Creative with Salads
Salads are a versatile and refreshing option for summer meals. Mix different types of greens like spinach, lettuce, and kale with colourful vegetables, fruits, nuts, and seeds. Add protein sources such as grilled chicken, fish, tofu, or beans to make the salad more filling and to add different textures. Get creative with dressings using olive oil, lemon juice, balsamic vinegar, or yogurt-based sauces! They can add a zingy taste! Why not try out turkey kisir salad?
4. Make Use of the Barbeque
The hot summer weather allows the barbecue that gets used once a year to have its moment to shine. Grilling creates delicious smoky flavours, and you can grill almost anything. Vegetables such as bell peppers, courgettes, aubergines, and corn on the cob alongside chicken, fish, and tofu, the list is endless! For a sweet twist, try grilling fruits such as pineapple or peaches!
5. Involve Kids in Meal Preparation
Engaging children in meal preparation can make them more excited about trying new foods. Let them wash vegetables, mix ingredients, or assemble their own wraps or tacos. Why not try our fish tacos. They could even use little cutters to create new and fun shapes! Incorporate fun themes like “build-your-own” salad bowls or pizza nights where everyone can choose their own toppings.
6. Offer Variety and Flexibility
When catering to fussy eaters, offering a variety of options allows everyone to find something they enjoy. For example, serve grilled meats or vegetables with a selection of dips and sauces on the side. You can also offer alternatives like wraps or pasta for those who prefer a different textures. Always make sure you have safe foods as part of the meal and offer new foods in small amounts with no pressure to trial!
7. Smoothies & Ice creams!
Homemade smoothies and ice creams are a fantastic way to sneak in fruits and vegetables for kids. Combine fresh or frozen fruits like bananas, berries, and mangoes with leafy greens, yogurt, and a splash of yoghurt, milk or juice. The combinations are endless, it allows everyone to get creative with their concoctions! Check out our delicious barbie themes lollies or watermelon kiwi and yoghurt ice cream.
Creating quick and healthy summer meals that appeal to the whole family doesn’t have to be complicated. By focusing on fresh ingredients, simple cooking methods, and incorporating everyone’s preferences, you can make mealtime enjoyable and nutritious during the summer months. Preparation is key! Get creative, involve your family in the process, and enjoy the sun!
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Written by Abby Stroughair Student Dietitian & Dr Kirsty Porter Children’s Dietitian