Summer brings a natural appetite for fruit and vegetables in season, light snacks and cooling foods. We crave anything that keeps us feeling light, hydrated and in tip-top shape.

Stay cool, hydrated and healthy with these refreshing summer treats!

Green monster lollies (3 lollies)

Ingredients:

2 handfuls of spinach

100ml coconut milk (full or low fat)

1 tbsp lime or lemon juice

300g pineapple, chopped

Method:

Blend together and pour into lolly moulds. Add stick and freeze

Making time:

10 minutes

Nourishing Information:

Pineapple especially the core is rich in bromelain – a natural digestive enzyme known for its anti-inflammatory properties. it is gut calming and excellent for injury recovery. Blend the core in smoothies and ice creams to optimise your intake of bromelain. Never throw out the core!
You can use other soft fruit like mango-bursting with antioxidants, or berries. You can also sneak in powders and superfoods to boost the nutrients further.

Dairy free Cherry Berry Ice-cream (1 litre)

Ingredients:

200g cashews, soaked

100g coconut flesh, optional

100ml coconut milk or coconut water

200g mixed berries and/or pitted cherries–frozen

2tbsp lemon juice and zest of 1 lemon

½ -1 banana frozen

60g dried cherries soaked in warm water for 15 minutes then drained–optional

Method:

Place the nuts and coconut milk in a high-speed blender and process to combine them

Add the remaining ingredients and process until thick and smooth. In a vitamix this will produce a semi-freddo, ready to serve.

Pour into an ice cream maker and process. As it begins to thicken add the dried cherries and churn until frozen.

Alternatively, you can pour into a freezer-proof container and freeze for 2 to 3 hours until firm. Halfway through freezing, stir in the dried berries.

Remove the ice cream from the freezer 15 minutes before serving to allow it to soften slightly.

Any selection of fresh or frozen berries work well with this recipe.

Making time:

Varies – according to machine used. Vitamix-10 minutes, however, preparation time minimum 4 hours soaking and freezing time

Nourishing Information:

Cherries are in season now. You can find beautiful, dark juicy cherries in all of the markets in Mallorca.
Cherries are an excellent source of antioxidants, anthocyanins, cyanidin and Vitamin C-making them ideal for supporting the immune system. Cherries are also known for their ability to reduce the risk of Gout. Tart cherries are also a good source of melatonin so may also improve sleep.

Watermelon Juice (1 large juice)

Ingredients:

1 cup of watermelon

1 cup of coconut water

Fresh mint–to taste

Method:

Just blend with ice

Making time:

5 minutes

Nourishing Information:

When that enormous watermelon needs to be used up try this refreshing drink!

This summer fruit is in fact a vegetable and extremely alkalizing. After your workout it relieves muscle soreness by an abundant amino acid called L-citrulline that is thought to improve athletic performance. Studies have shown that drinking it “may help your muscles get more oxygen”.  With 92 percent water, lycopene, beta carotene, vitamins A and C this refreshing juice is hugely hydrating and nutrient dense.

 

Written by Suzanne Garaty

About the author Suzanne is a Nutritional Therapist trained in London at College of Naturopathic medicine. She has 25 years experience as a chef and recently trained in raw foods, at a gourmet level with Matthew Kenney. Suzanne’s business is Vital Nutrition which she founded in 2008. She offers private consultancies focusing on diet and lifestyle improvements supporting patients on their journey to optimum health. Her regular cookery workshops are delicious, fun and educational and her cooking skills are available to private clients, on retreats and for chef training.