Eat well in the heat with these healthy summer recipes

20 June 2017

It’s been a scorching start to the great British summer. And while many of us love nothing more than soaking up the sunshine, some people may find that their diet suffers. Rich meals prepared in a sweaty kitchen no longer seem quite so appealing, and you may be tempted by chilled fizzy drinks and ice cream.

A woman chopping up a salad

To help you eat well in the heat, our expert dietitians have created a summer diet plan.

You can read the full summer diet plan here. But in the meantime, here are just a couple of the great ideas they’ve come up with ...

Recipe: Beetroot and bean burger


  • 2 tsp of olive oil
  • 1 small onion, finely chopped
  • 1 carrot, peeled and coarsely grated
  • 1 small beetroot, peeled and coarsely grated
  • 2 tsp of korma curry paste
  • 750g of four bean mix, rinsed and drained
  • 1/2 cup of loosely packed, fresh coriander leaves
  • 2 wholegrain rolls, split down the middle and toasted
  • 1 handful of baby spinach leaves
  • 1 cucumber, sliced into ribbons
  • 20g (1/4 cup) of quinoa flakes, plus 2 extra tbsp for the coating


  1. Add 1 tsp of olive oil to a non-stick frying pan and warm to a medium heat. Add the onions and cook, while stirring, for 5 minutes or until softened. Add the carrot and beetroot and cook for another 2 minutes.
  2. Add the curry paste and cook, while stirring, for 1 minute. Then set the mix aside to cool.
  3. Mix the beans and coriander in a food processor until they’re coarsely chopped. Place the onion mixture and beans into a bowl. Use your hands to mix the two together until they’ve combined.
  4. Shape the mix into four flat patties. Place the remaining quinoa on a plate. Gently press your patties into the quinoa until they’re lightly coated.
  5. Heat your remaining oil in a large frying pan over a medium to high heat. Add your patties and cook for 3-4 minutes on each side until they’re golden. Then take them out of the pan and place them on a paper towel to drain.
  6. Open your roll and add some spinach, the patties, and cucumber. Finally, add the roll tops to make a sandwich.

Discover more great recipes in the summer diet plan.

Idea: Summer food swaps

A graphic showing seasonal food swaps

Find more great ideas and advice in the summer diet plan.

Do you know how healthy you truly are? Bupa health assessments give you a clear overview of your health. You’ll receive a personalised lifestyle action plan with health goals to reach for a healthier, happier you. 

Bupa UK Dietitians

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