Enjoy your next beach trip with this Mediterranean basket inspo

During summertime we tend to consume lighter, cooler meals as well as prefer having frequent grab-and-go healthy eats. The reason behind this common behaviour which sometimes we ignore is that our body tries to control our already high temperature, and digesting heavy foods would slow down the process.

Luckily for all Mediterraneans, we know all about hot summers. However, before getting into which foods are hydrating and enable the body to cope during hot conditions, it’s important to highlight what to avoid; ”

“Foods that require more effort to digest – like those high in protein, sugar and fibre – are thought to generate more body heat. One way of mitigating this is to use citrus-rich marinades on meat to break down the protein structure and soaking grains to help make the fibre more digestible.”

Our list contains snacks packed in the right nutrients for summer conditions, where your body needs a boosting. You can have these quick bites on hand for when your hunger strikes or looking for a healthier choice to cool down rather than – our forever favourite – ice cream.


  • Dried Fruits and Nuts
  • Unsalted Nuts are as natural as they can be and high in a plethora of nutrients, such as fiber, antioxidants protein, magnesium, omega-3 fatty acids and others. For instance, just one Brazil nut provides more than 100% of the Reference Daily Intake (RDI) for selenium. For a sweet twist, you can mix them with cranberries, dates or raisins – a great satisfying snack.

  • Apple with Peanut Butter (or nut/seed butter)
  • Much more than just a tasty snack, the nutrition profile of this combination compiles with the smart formula of healthy fat + fiber + protein. Both individually and combined, they apple and peanut butter offer a great amount of nutrients while balancing calories with taste.

  • Veggies with Hummus
  • Carrots, bell peppers, radishes – it’s up to you what vegetable to choose for this healthy pairing. Hummus is a great source of plant-based protein, which is essential for optimal growth, recovery and immune function.

  • Fruit Pizza
  • Yes, you read correctly. A healthy fruit pizza with granola crust, Greek yogurt filling and fruit toppings like strawberries, berries, bananas, kiwi, drizzled with honey. Find the full recipe here.

  • Baked Zucchini Chips
  • Zucchini is packed in Vitamin A, Vitamin C, potassium and other essential nutrients. Also, it boasts several antioxidants that may provide various health benefits. Place zucchini slices on a sheet pan, add a plate on top, drizzle with extra-virgin olive oil, bake in preheated oven in 245 degrees F for up to 2 hours, add olive oil if needed and spices as desired.

    Final note, drink plenty of water throughout the day!