Summer is here!

The temperatures are hotting up so what we need at this time of year are healthy, nutritious and delicious foods to keep us cool, ban the bloat and stop the cravings.
It’s that time of year when I love to get creative in the kitchen and throw together some easy and quick to prepare salads and dishes that will complement the warm weather. Let’s face it, it’s not often we can eat cooling foods in this country, so let’s make the most of it now!
Here are 6 recipes that are guaranteed to balance your metabolism and stop any sweet or salty cravings you may have plus help to cool you down during the warmer months. They are gluten free and dairy free.

Moroccan Chick Pea and Aubergine Salad – Serves 2

Even though this is called a ‘salad’ the vegetables are cooked to make them more digestible. The foods are primarily cooling in their energetic nature although the spices will provide warmth for circulation.

Ingredients:

• ½ onion – finely chopped
• 1 medium aubergine
• ½ red pepper
• ½ yellow pepper
• 1 courgette
• 2-3 tbsp olive oil
• 1 tsp cumin powder
• ½ tsp ground coriander
• ½ tsp paprika
• Salt and pepper
• 1 tin or equivalent of cooked chick peas
• 1 tbsp fresh lemon juice
• Large handful of chopped coriander
• Black olives
• Pinch of chilli flakes
• Cucumber, tomatoes and rocket leaves to garnish

Method:

• Slice all vegetables into strips and cut the onion finely.  Cook all the vegetables slowly with the oil until they soften (about 15 minutes). Add the coriander, paprika, cumin, salt and pepper. Stir and cook for a further 5 minutes. Leave to cool.
• Meanwhile in a  bowl add chick peas, fresh coriander, lemon juice, olives, chilli flakes and mix together.  Add the vegetable mixture and stir lightly to combine the ingredients.
• Serve on a bed of rocket leaves and garnish with slices of tomato and cucumber.

Avocado and Tomato Gazpacho – Serves 4

This is one of my favourite all time summer recipes. It takes me back to my childhood days in Majorca where I would never tire of the delicious flavours and cooling properties of an iced Gazpacho. However, in order to support liver and keep it’s properties cool and moist, I’ve added avocado.

Ingredients:

• 1 cup of sweetcorn kernels (fresh from the cob is best but tinned and unsweetened will do) lightly cooked
• 6 large tomatoes – skinned
• ½ cucumber
• 2 avocado pears
• 4 tbsp lemon juice
• 2 cloves garlic – crushed
• 2 teaspoons fresh mint leaves – chopped
• 1 tbsp fresh coriander
• 2-3 drops tabasco
• ½ tsp salt

Method:

• Place all the ingredients into a blender and combine together until smooth.  Leave to chill in the refrigerator for at least one hour and serve garnished with coriander leaves.
• To serve this soup goes well with seafood such as prawns, lobster or crayfish.
• For Metabolic Balance programme – make sure that you add in your protein portion alongside the soup and your olive oil to stick to the allowances.

Marinated Chicken with relish – Serves 2

Ingredients:

• 2 x skinless, boneless chicken breasts (protein portion)
• ½ cucumber – peeled, seeded and chopped
• 1 ½ tsp chopped fresh parsley
• 1 small onion – chopped finely
• ½ yellow pepper –  chopped finely
• ⅛ tsp crushed red pepper flakes (or more if you like spicy)
• ½ teaspoon chili powder
• ½ teaspoon cumin
• 1 TBSP olive oil*

Method:

• In a medium bowl, prepare the relish by mixing together the cucumber, parsley, chopped onion, yellow bell pepper, and red pepper flakes. Set aside. In a small bowl, mix the cumin and chilli powder with the olive oil. Rub the mixture onto the chicken, and place in a shallow dish. Marinate in the refrigerator at least 1 hour. Prepare the grill for medium heat. Lightly oil the grill grate. Grill chicken 8 minutes per side, or until juices run clear. Serve with cucumber relish.
• For Metabolic Balance programme – ensure you are past Phase 2 so that you can reintroduce the oils and serve with leafy greens and avocado to equal a total amount for your veggie portion (include the cucumber and pepper)
• The vegetables: cucumber, bell pepper and onions should equal the allotted amount of vegetables in your personalized metabolic balance® plan. If not, add a side salad or some steamed vegetables.
• * Substitute vegetable broth for oil during Phase 2 w/o oil of your personalized metabolic balance® plan, or do not use this recipe.

Jamaican Run Down – Serves 4

Run Down is a traditional Jamaican dish and is usually served with boiled green bananas and dumplings. You can use any oily fish if mackerel is not one of your favourites but the lime and coconut milk add the flavours of the Caribbean.

Ingredients:

• 4 mackerel fillets
• 3 tbsp lime juice
• Pour the lime juice over the mackerel and leave to marnate for about 1 hour or overnight in the fridge.
• 225 mls of coconut milk
• 1 medium onion – finely chopped
• 2 cloves garlic – crushed
• 1 jalapeno pepper
• 450g tomatoes – chopped
• 1 tsp thyme
• 1 tbsp vinegar
• Salt and pepper

Method:

• Simmer the coconut milk until it starts to look oily then add all the chopped ingredients. Simmer these for a minute or two then add the fish to the liquid; put the lid on the pan and cook for about 10 minutes until the fish is ready.
• Serve with steamed vegetables like swiss chard or broccoli.

Strawberry Delight

Ingredients:

• 1 serving unsweetened soy yogurt (protein portion)
• 1 serving strawberries
• fresh ginger
• 1 TBSP balsamic vinegar

Method:

• Wash strawberries, dry, and cut in halves. Peel ginger and cut in tiny dices. Mix both in bowl. Drizzle with vinegar and let sit at least for 30 minutes. Serve marinated strawberries on a plate with soy yogurt.

Tip: Also delicious with raspberries or blueberries. Instead of soy yogurt try whole milk yogurt or goats cheese.

Plum Fool – Serves 4

Plum season is nearly upon us, so get yourself prepared for buying delicious ripe fresh plums.

Ingredients:

• 250g Plums
• 1 tsp fennel seeds
• ½ tsp dried ginger
• 4 tbsp fresh apple juice

Method:

• Stone and halve the plums. Cook them gently in a covered pan with the spices. After about 15-20 minutes remove them from the heat, mash or puree.  Add the apple juice and combine well with all the other ingredients.
• Plum Fool can be served warm or chilled with a swirl of coconut yogurt or soy yogurt if desired.

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