Diet tips: 4 light lunch recipes to keep you cool this summer

Chilled Cucumber and Avocado Soup: Chilled soups are a summer staple, offering hydration and a burst of flavour without the heaviness of hot meals (Image: Canva)

Summer heat calls for light, refreshing meals that won't weigh you down. As temperatures rise, it's essential to stay cool and hydrated, and your lunch choices play a crucial role in achieving that.

Here are four light lunch recipes designed to keep you cool and energised throughout the hottest days of the year:

Chilled Cucumber and Avocado Soup

Chilled soups are a summer staple, offering hydration and a burst of flavour without the heaviness of hot meals. This cucumber and avocado soup is not only refreshing but also packed with nutrients.

Ingredients:

• 2 large cucumbers, peeled and chopped
• 1 ripe avocado, pitted and peeled
• 1 clove garlic, minced
• 1 cup Greek yoghurt
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Fresh dill for garnish

• In a blender, combine the cucumbers, avocado, garlic, Greek yoghurt, and lemon juice.
• Blend until smooth. If the mixture is too thick, add a bit of cold water to reach your desired consistency.
• Season with salt and pepper to taste.
• Chill the soup in the refrigerator for at least an hour before serving.
• Garnish with fresh dill and serve cold.

Watermelon is synonymous with summer, and when paired with the tangy flavour of feta cheese, it creates a delightful contrast that's both refreshing and satisfying.

Ingredients:

• 4 cups watermelon, cubed
• 1 cup feta cheese, crumbled
• 1 small red onion, thinly sliced
• 1 handful fresh mint leaves, chopped
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

• In a large bowl, combine the watermelon cubes, feta cheese, red onion, and mint leaves.
• Drizzle with olive oil and balsamic vinegar.
• Toss gently to combine.
• Season with salt and pepper to taste.
• Serve immediately or chill for 30 minutes for an extra refreshing dish.

Quinoa is a versatile grain that provides a light yet filling base for summer salads. This quinoa and chickpea salad is packed with protein, fibre, and fresh vegetables, making it an ideal option for a healthy lunch.

Ingredients:

• 1 cup quinoa, cooked and cooled
• 1 can chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 red bell pepper, diced
• 1 small red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste

• In a large bowl, combine the cooked quinoa, chickpeas, cherry tomatoes, cucumber, red bell pepper, red onion, and parsley.
• In a small bowl, whisk together the olive oil and lemon juice.
• Pour the dressing over the salad and toss to coat.
• Season with salt and pepper to taste.
• Chill for 30 minutes before serving.

Lettuce wraps are an excellent way to enjoy a light, low-carb lunch that's both satisfying and full of flavour. These shrimp and mango lettuce wraps offer a tropical twist that's sure to keep you cool.

Ingredients:

• 1 pound cooked shrimp, peeled and deveined
• 1 ripe mango, diced
• 1 red bell pepper, thinly sliced
• 1 small red onion, thinly sliced
• 1 handful fresh coriander leaves, chopped
• 1 lime, juiced
• 1 tablespoon olive oil
• Salt and pepper to taste
• Butter lettuce leaves for wrapping

• In a large bowl, combine the cooked shrimp, mango, red bell pepper, red onion, and coriander leaves.
• In a small bowl, whisk together the lime juice and olive oil.
• Pour the dressing over the shrimp mixture and toss to coat.
• Season with salt and pepper to taste.
• Serve the shrimp mixture in butter lettuce leaves, wrapping them up like tacos.