During this unusual spell of very warm UK weather, it's smart to switch to light, easy-to-prepare meals that are hydrating, cooling, and gentle on the digestive system.
Here are some fuss-free ideas for meals that will keep you cool and nourished during the heatwave.
Chilled Salads with a Twist
Salads don’t have to be boring. And they don’t have to mean just lettuce and tomato.
Mediterranean Chickpea Salad: Toss together tinned chickpeas, cherry tomatoes, cucumber, red onion, feta, and olives with a drizzle of olive oil and lemon juice.
Cold Noodle Salad: Use cooked and cooled noodles with shredded carrot, red pepper, spring onions, and a dressing made from soy sauce, lime juice and a little sesame oil.
Watermelon and Feta Salad: Refreshing and hydrating. Add mint for an extra cooling touch.
Top tip: Batch-prep salad bases in the morning when it’s cooler, and store in the fridge for a quick lunch or dinner.
No-Cook Sandwiches and Wraps
Chicken Caesar Wraps: Use shop-bought cooked chicken, crisp lettuce, and Caesar dressing.
Hummus and Grated Carrot Sandwiches: High in fibre and very satisfying without being heavy.
Tuna and Cucumber Pitta Pockets: Quick, cool and filling.
Top tip: Try wholegrain wraps or pittas for added fibre without the heaviness of thick bread slices.
Cold Plates and Tapas-Style Suppers
Put together a selection of cold items for a picnic-style plate:
Slices of cooked ham, roast chicken, or falafel
Cherry tomatoes, sliced cucumber, pickled beetroot
A few olives or gherkins
Crusty bread or oatcakes
A hard-boiled egg or two
Cheese cubes or hummus for dipping
Chilled Soups and Smooth Bowls
Gazpacho : A cold Spanish soup made with blended tomatoes, red pepper, cucumber, garlic, olive oil, and vinegar. Totally refreshing!
Cold Pea and Mint Soup: Blend cooked peas, fresh mint and a little yoghurt. Serve chilled with crusty bread.
Smoothie Bowls: Blend frozen banana with yoghurt and your choice of fruit, then top with seeds, granola or coconut shavings, or raw oats.
Top tip: Keep smoothie packs (ready-chopped fruit) in the freezer for fast, no-prep breakfasts or snacks.
Snacks and Desserts That Cool You Down
Frozen grapes or frozen banana slices
Yoghurt with honey and berries
Jelly pots or fruit cups
Rice cakes with cream cheese and cucumber
Iced herbal teas or sparkling water with a squeeze of citrus
Tips for Eating in the Heat
Eat smaller portions more often. Big meals can feel heavy and increase body temperature.
Avoid using the oven where possible. Use the hob, microwave, or cold prep.
Try to cook early in the day and store meals in the fridge.
Focus on hydrating foods like cucumber, lettuce, melon, tomatoes and celery as these are especially good.