Salads and smoothies ideal for the lazy days of summer

Summer calls for easy meals, so salads and smoothies will keep you nourished, energised and glowing, writes Deanna Copland.

The summer months offer a more varied fruit and vegetable selection, warmer weather and longer daylight hours.

Foods that naturally grow at this time of the year are high in antioxidants and may help to protect our skin from sun damage, as well as having a higher water content to help with hydration.

Examples of antioxidant-rich foods are cherries and berries, the darker the better, while cucumber, tomatoes, lettuce and stone fruit have a higher water content, so feel lighter to digest.

Asian salmon salad

Serves 2

2 cups baby spinach leaves

2 cups purple cabbage, chopped

1 cup red kale, chopped

1 cup cremini (brown button) mushrooms, diced

¾ cup carrots, sliced

½ cup edamame beans (found in frozen vegetable section)

2 Tbsp black sesame seeds

2 boneless salmon fillets

2 Tbsp Cardini’s roasted Asian sesame dressing (optional)

2 cups shredded iceberg lettuce

1 cucumber, cut into thin slices

1 cup purple cabbage, chopped

10 cherry tomatoes (use yellow and red), halved

2 boneless salmon fillets (sea-run salmon is richer and contains more good fats)

2 Tbsp black sesame seeds

1 Tbsp red wine vinegar

1 Tbsp olive oil

lemon wedges, to serve

Miso marinade

2 tsp miso paste

1 tsp sesame oil

1 tsp honey

1 Tbsp hot water

1 tsp fresh grated ginger

Method

Mix all marinade ingredients together. Brush over the top of the salmon and top with black sesame seeds. Chill for 30 minutes or up to 2 hours.

Remove salmon from the fridge. Preheat the oven to fan bake 180degC for 10 minutes while allowing salmon to come back to room temperature.

Place salmon fillets on to a lined baking tray. Cook for around 15 minutes then allow to cool slightly on the tray while preparing salad.

Mix salad ingredients in a large bowl, drizzle with red wine vinegar and olive oil. Place on to serving bowls and top with cooked salmon. Serve with a wedge of lemon.

Berry cherry smoothie

Makes 1

½ cup ice

¼ cup pitted cherries

½ cup fresh raspberries

1 banana

1 Tbsp chia seeds (soak for 10 minutes

in 2Tbsp water)

1 tsp almond or cashew butter

1 tsp finely grated ginger (optional)

½ cup unsweetened coconut milk

Method

Place all ingredients in a blender and mix until well combined.

Enjoy straight away while kicking back with a good book in the shade.