This week we have all been baking in record breaking hot temperatures and have needed to drink plenty of water to stay hydrated. But as well as drinking your water, why not try to eat it too? Salad, veggies and fruit all contain high levels of water, as well as important electrolytes that can be lost through sweating.
Using the salad basics from last week's blog as a guide (leaves, colourful veg, protein, healthy fats, crunch and a dressing) here are some recipes for a bit of inspiration. It also helps to minimise the time spent cooking in a hot kitchen - the last thing wanted in the heat!
A mason-jar salad
You might have seen mason jar salads on social media. They’re great – and not just because they look cool in a photo. It’s easy to make a couple of day’s-worth in one go, saving you time in the kitchen. They are also economical with storage space in the fridge.
It is a kind of upside-down way to make your salad but ensures the whole lot doesn’t go soggy by lunchtime. Simply empty it out onto a plate when you’re ready for it and the ingredients you put in first (the wetter ingredients) end up on the top, while the more delicate ingredients like the salad leaves end up on the bottom without being squashed.
Here’s how you make your own in 5 simple steps:
Greek style quinoa bowl
2 cups rocket
100g cooked quinoa
80g artichoke hearts, quartered
1/2 cup diced cherry tomatoes
1/2 cup diced cucumber
1/3 cup crumbled feta
1/2 cup assorted Greek olives
3 tbsp tzatziki
1 tsp extra virgin olive oil
sea salt and pepper
Assemble the bowls, starting with the rocket, then add the quinoa, followed by all the other ingredients. Drizzle the tzatziki and olive oil as a dressing when ready to eat.
Oriental chicken salad
2 cooked, skinless chicken breasts, shredded
1 medium carrot, grated
1/4 cucumber, grated
1/2 small red onion, grated
2 handfuls of bean sprouts
Small handful of fresh mint leaves
1 red pepper, sliced
25g unsalted cashew nuts, roughly chopped
2 tsp extra virgin olive oil
1/2 tsp tamari soy sauce
1/2 tsp sesame oil
1/2 tsp grated ginger
1 small garlic clove, peeled and crushed
Juice of half a lime
Mix all the vegetables, mint, nuts and chicken in a bowl. Stir the dressing ingredients together in a bowl, pour over the salad, mix well and serve.