Rachel Page

Staying hydrated

July 21, 2022

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

Serves 1

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:

  • The dressing goes in first. This is really important as it guarantees the leaves don’t get soggy. Add enough so it can (eventually) coat all your ingredients.
  • Next pop in your robust veg like beetroot or fennel.
  • You can then add any softer veg like cucumber or green beans.
  • Don’t forget your healthy fats – put in some olives or avocado.
  • Add a layer of protein – tuna, chicken, egg, tofu – as well as any other things you’re using like cheese, nuts or seeds – those ingredients that you want to stay dry until just before you eat it.
  • The leafy greens go in last. That way they’re kept nice and dry and, when you turn the jar over and empty onto your plate, the leaves make the salad bed.

 Greek style quinoa bowl

Serves 1

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

Serves 2

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.

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