Who doesn’t love the advent of summer? The days get longer, the nights get warmer and summer fruits and veggies are ripe and abundant. As the seasons change, I always adapt my diet accordingly. On the weekends, I head to my local farmers’ market to see which produce is fresh and abundant. Here’s my typical summer’s day on a plate.
7am: Every morning, I wake up and have a glass of warm water with a fresh squeeze of lemon or apple cider vinegar and I pop a probiotic. This stimulates the gastric juices in the stomach, which assists with digestion and the assimilation of nutrients.
8am: After 20 to 30 minutes of exercise (I alternate between yoga, walking and HIIT), I have a nourishing, nutrient-rich breakfast. In summer, I crave cooling foods, so I alternate between chia pudding, overnight oats and smoothies (my favourites are almond dream and my signature power protein). On weekends, I’ll treat myself to my homemade protein pancakes or have cooked eggs with greens, avocado and seeded toast. While I’m eating breakfast, I have my one-a-day coffee (usually an almond piccolo latte).
10.30am: Around this time I’ll have a green juice or some veggie sticks with hummus. I also keep my water bottle with me throughout the day to ensure I’m staying hydrated.
1pm: For lunch, I love to have a fresh summer salad. I follow the build-a-meal guide in the JSHealth App to keep my meals interesting and creative. It’s essentially a seven-step guide to help you build a balanced meal. If I’m out at meetings or events, I’ll stop by a healthy salad bar and use the guide to construct a nutritious dish. I love having some form of protein (tempeh, tuna, salmon or chicken) with good-quality carbohydrates, plenty of greens, avocado and a healthy dressing of olive oil and lemon.
4-5pm: I’m a firm believer in eating a mid-afternoon snack. I’ve found this to be an effective way to prevent overeating and sugar cravings later in the evening. I alternate between two JSHealth protein balls, healthy muesli slice or Greek yoghurt mixed with berries and protein powder.
7pm: I try to eat an early dinner as it helps me to digest my food properly before bed. I love to keep summer dinners easy and fresh. Lately, I’ve been loving my gut-healing salmon and cauliflower rice bowl. It’s loaded with the essential macronutrients that keep us satiated, plus it’s nice and light for those warm summer nights. I always make extra for lunch the next day.
8pm: After dinner, I love to have a cup of chai tea with some almond milk. If I feel like something sweet, I’ll have a JSHealth treat, dates with almond butter or a couple of pieces of dark chocolate. I believe that indulgence plays a key role in living a healthy life, so I never deprive myself. It’s all about balance and mindful eating.
Gut-healing Salmon & Cauliflower Rice Bowl
- 10-12 Brussels sprouts, chopped in half
- 3 tbsp olive
- Himalayan salt
- 2 salmon fillets, sustainably-sourced or organic
- 1 bunch kale, washed and shredded
- ½ head cauliflower, pulsed into a rice-like consistently (you can also use store-bought cauliflower rice)
- 1 tsp curry powder or ground turmeric
For the marinade
- ¼ cup tamari sauce
- 1 tsp Dijon mustard
- 1 tsp sesame oil
- 1 tsp honey or maple syrup (optional)
- 1 tbsp sesame seeds
- Preheat the oven to 180°C. Line a baking tray with baking paper.
- Place the chopped Brussels sprouts on the baking tray. Coat them with 1 tbsp oil and season with salt. Place in the oven to roast for 20 minutes.
- Meanwhile, make the marinade by placing all of ingredients in a bowl. Whisk until they’re combined.
- Remove the Brussels sprouts after 20 minutes and place the salmon fillets on to the baking tray. Spoon the marinade over the salmon fillets and return the tray to oven for 13-15 minutes, or until the salmon is cooked to your liking.
- While the salmon is cooking, heat a pan over medium-high heat and add 1 tbsp oil. Add the kale and sauté for 2-3 minutes, until it’s wilted but still bright green. Remove the kale from the pan and set aside.
- Heat the remaining oil in pan and add the cauliflower rice. Season with 1 tsp curry powder and salt and sauté for 2-3 minutes, or until it’s cooked.
- Remove the tray from the oven. To serve, plate up evenly between bowls. Enjoy!