Greek Summer Meals: Ideas for light and balanced meals

We are in the heart of summer, which for most people is one of their favourite seasons of the year! We look forward to it during the whole year, where during the beginning of August, physical and mental fatigue have reached the highest levels... This is one of the main reasons why, along with the high temperatures, it doesn't let us spend much time in the kitchen and cook our meals. Moreover, due to the heat, our appetite decreases significantly, while there is a tendency to consume one too many drinks and ice creams...and this is perfectly normal.

For these reasons, nutrition and balance are key parameters in maintaining our physical and mental well-being. Therefore, this article is going to give you valuable nutritional tips, on what meals you can eat which are simple, quick to make and balanced, without spending more that twenty minutes in the kitchen, as well as healthy options, when you order in a Greek restaurant.

Before we move on to the summer breakfast, lunch and dinner suggestions, it is important to recall the basic summer dietary rules that will help us to maintain balance and provide our bodies with the nutrients it needs to cope with the high temperatures.

Hydration, the most important summer need, as fluid loss due to increased temperatures is much more pronounced. Don't wait until you're thirsty to drink water, as the body dehydrates much faster than you thought and needs water and electrolytes before you get thirsty. In addition to water and sugar-free beverages, fruits, seasonal vegetables as well as dairy are your allies, as the majority of their composition (>85%) is water! Also, if the day before, you had an extra glass of wine or an extra cocktail, the next day make a priority to drink an extra glass of water, as drinking alcohol can exacerbate dehydration symptoms.
Seasonal fruits and vegetables. Take a cooler with you at the beach and take advantage of seasonal fruits and vegetables. The body is stressed during the heatwave and needs valuable nutrients such as vitamins, minerals and antioxidants. A cooler is an investment for your holiday.
Go for light and balanced meals that will keep you hydrated and nourished without weighing you down. Below, you'll find suggestions for all times of the day.

Breakfast suggestions

Yogurt with whole grain cereals, fresh fruit and honey.
Whole-meal bread or whole-meal tortilla with low-fat cheese, cherry tomatoes and mustard
Whole-meal bread or whole-meal tortilla with tuna, vegetables (carrot, cucumber, lettuce), corn and yogurt-mustard sauce.
Whole-meal bread or whole-meal tortilla with chicken, vegetables (lettuce, tomato) and yoghurt-mustard sauce.
Whole-meal bread or whole-meal tortilla with smoked salmon, cucumber and cottage cheese.
Whole-meal bread or whole-meal tortilla with avocado and boiled egg.

For those with a sweet tooth

Bread/ Tortilla/ Wholemeal Arabic with 100% peanut butter, sliced banana and cinnamon.
Bread/ Tortilla/ Wholemeal Arabic with cottage cheese and your choice of local jam.

Snacks for the beach (and after that)

Fresh seasonal fruit such as peaches, apricots, vanillas, banana. For the more prepared ones, melon and watermelon are also great hydrating options.
Whole wheat breadsticks with low-fat cheese.
Whole grain crackers with olive paste and cherry tomatoes.
Cucumber or Carrot sticks with cottage cheese or low-fat yogurt.
Low-fat yogurt with honey.
Salted nuts.
Kefir (plain or flavoured) with fruit and/or salted nuts.

Disclaimer: For cheese lovers, try low-fat Feta with watermelon or Graviera cheese with melon for a light meal.

Lunch & Dinner

Fresh fish (preferably grilled or baked) with toasted bread and seasonal greens (or any other salad you wish).
In addition to fish, which is important to prioritize because of the season, don't forget other lean protein sources, such as chicken breast, turkey (the meat, not the cold cut), pork tenderloin and lean beef tenderloin steak. Serve with roasted vegetables (and any salad you like) and a source of starch, such as whole-wheat bread, potato salad or wild rice.
Chicken skewers with your choice of salad and whole wheat pitta bread.
Stuffed peppers with rice and herbs (“gemista”) or Greek vegetable stew with low-fat yogurt and a seasonal salad.
Dolma with low-fat yogurt.
Salad with green vegetables, chicken, avocado, corn and croutons.
Salad with green vegetables, sliced peach, halloumi, cracked nuts such as walnuts and Aegina peanut and balsamic dressing.

Extra tip: Instead of peach, apricot is a great addition too!

Our favorite Greek salad. It can stand alone as a meal along with croutons, crackers or toasted whole wheat bread.
In addition to the Greek salad, Cretan salad (“dakos”) also makes a cool, light and nutritious meal. You can try carob rusk instead of the classic one, as well as Xynomyzithra or Katiki Domokou instead of feta cheese and you will not regret it.
Pasta salad with whole wheat pasta, low-fat basil pesto, fresh mozzarella and cherry tomatoes.
Legumes are an ideal main ingredient in summer salads. In a small amount of food, they hide a high amount of nutritional value (vitamins, minerals, fibre, antioxidants). Try a salad with lentils, bulgur, anthotyro (like feta cheese, but with much less salt), Florina pepper, diced cucumber and balsamic dressing (mix balsamic cream, extra virgin olive oil, mustard and a little bit of honey).

Extra tip: In case of low ferritin levels, remove anthotyro and add colored bell peppers (vitamin C) and grated carrot (vitamin A). Vitamins A & C enhance iron absorption!

In addition to nutrition, don't forget food plesause, which is also an essential piece of your health puzzle. Enjoy traditional products and delicacies that are hard to find in your local area. Don't be deprived of flavours and traditions, every place hides food treasures. Getting in touch with the local food products of each region helps us even more in the improvement of our relationship with food.

Light and balanced meals are ideal for the hot days, when we find It difficult to eat adequately and the heat provokes a weird feeling of fullness. It is therefore vital to take care of our hydration and nutrition, guided by our needs, adjusting the quantities to where we can eat, without leaving our body without "fuel" for a long time.

We hope that this summer you continue to take care of yourself nutritionally, but at the same time, enjoy your favorite ice cream, food and cocktails without guilt, as these feelings have no right to "bother" us in our moments of relaxation and de-stressing. So have a good rest, with nutritional care, but also nutritional pleasure!