Yellow Courgette, Herb & Feta Salad by Amelia Freer

summer dishes

summer dishes

Naturally, Summer is all about hydration and food plays a vital role in that. I love the eloquence of summer dishes – zesty salads, fragrant summer soups, piquantly spiced fish and meat (eaten al fresco if we are lucky). Life seems freer, somehow, and dishes follow suit as we can afford a little more spontaneity.
This Yellow Courgette, Herb & Feta Salad really is a 5 minute meal that bursts with summer flavour. Herbs lend such flavour and depth to dishes and enliven our senses, so take full advantage of summer herbs such as basil, coriander, parsley and mint (grow these in your garden or a window if you have can)  – try my Cucumber Herb Gazpacho.

summertime dishes

Store-cupboard Pasta

This recipe is a really handy one to have up your sleeve for moments when you’re ravenous and need a quick meal on the…

Store-cupboard Salad

A really handy meal idea for moments when it feels like the fridge is almost empty and you’ve not yet had a chance to…

Steamed Greens

This doesn’t quite feel like a recipe, but it’s one of my favourite ways to enjoy greens.

Champagne ‘Pimms’

A light, summery cocktail and a favourite of mine for those long balmy days in the garden with friends.

Heritage Tomato Salad

To make this salad as delicious as it can possibly be, it’s important to use the ripest tomatoes you can find.

One Pot Veggie Pasta by Amelia Freer
One Pot Veggie Pasta

This one pot, lemony spaghetti is a lovely nod to warmer days ahead, while still offering comfort as we wait. It is, of…

Minute Steak with Roasted Fennel and Arugula and Caper Dressing
Minute Steak, Roasted Fennel with Rocket & Caper Dressing

A lot of people assume that being healthy means that red meat is off the menu. But I'm delighted to say that it's very much…

Amelia Freer's Chocolate and Raspberry Pots
Chocolate Raspberry Pots

Usually pudding in my house is a simple portion of fresh, seasonal fruit. However, sometimes the occasion calls for an extra…

soup for the soul
Soup for the Soul

My plant-based version of the classic chicken and lemon soup. Here, chickpeas provide the protein and give a deliciously…

Chicken, Cauliflower & Pistachio Salad by Amelia Freer
Chicken, Cauliflower & Pistachio Salad

I sometimes roast chicken specifically to make this salad. It is that good. Every mouthful is exciting.

Creamy Coconut Strawberry Chia Breakfast Porridge
Creamy Coconut Strawberry Chia Breakfast Porridge

Chia seeds contain omega-3 fatty acids, antioxidants and minerals, a complete source of protein with all the essential amino…

Summer Vegetabel Frittata, Amelia Freer
Summer Vegetable Frittata

I think every fridge should have some frittata slices in it. Possibly the easiest and swiftest meal to make, it stores well…

Amelia Freer's Cucumber and herb chilled gazpacho summer soup
Cucumber & Herb Gazpacho

This is a velvety, iced, super refreshing gazpacho soup containing lots of antioxidants, vitamins and goodness from the…

Amelia Freer's Recipes: Pepper Gazpacho

Peppers, of course, are also a true ‘rainbow’ vegetable coming in the full, dazzling gamut of colours from white through to…

Amelia Freer's Vegan & Dairy Free Kale & Almond Pesto
Kale & Almond Pesto

Pesto is something I always have in the fridge because it’s so simple to make and livens up so many meals, even as a mere…

Avocado Papaya Salsa by Amelia Freer
Avocado Papaya Salsa

This zingy, zesty salsa contains a variety of essential vitamins and antioxidants, as well as fibre to help support our…

Amelia Freer's Chilled Summer Asparagus Gazpacho
Asparagus Gaspacho

Chilled gazpacho of any kind is such a joy on a hot day. The core ingredients change as the season progresses as gazpacho is…

Ribbon Zucchini Salad with Rocket, Feta & Hazelnuts
Ribbon Zucchini Salad with Rocket, Feta & Hazelnuts

Both rocket and zucchini are in season throughout June to October so this exquisite summer salad can really be enjoyed all…

White Fish, Tomato, Fennel & Herb Bake by Amelia Freer
White Fish, Tomato, Fennel & Herb Bake

This is a very easy and satisfying fish dishes; the freshness of the herbs and juicy tomatoes results in a wonderfully tasty…

Green Breakfast Smoothie by Amelia Freer
Summertime Smoothie

The vegetables in this nutritious smoothie provide so many nutrients and fibre to support so many functions in our body and…

Fish and spinach curry with cauliflower ‘rice’ and pistachios
Fish and spinach curry with cauliflower ‘rice’ and pistachios

I love the vibrant contrasting colours and nutrients this curry provides. The cauliflower provides an excellent base, adding…

Amelia Freer's Green Soup & Cashew Cream
Green Soup & Cashew Cream

This simple soup is a celebration of all things green. Green leafy vegetables contain essential vitamins, minerals and fibre…

Asian Chicken Pot Noodle
Asian Chicken Pot Noodle

This is a fun way to make a healthier version of the pot noodle. It’s a quick, portable lunch - so long as you can get…

This nutrient dense vegetable broth is a beautiful way to start the day,
Green ‘Wake me up’ Broth

This broth can be enjoyed it at any time of day for a natural energy burst. Asparagus contains vitamins, minerals and fibre…

Carrot & Caraway Gluten-Free Bread
Carrot & Caraway Gluten-Free Bread

This is a sumptuous and festive loaf, perfect for Christmas platters and sharing with family and friends. But I love it so…

Amelia Freer's Healing Carrot, Turmeric and Coriander Soup
Carrot & Turmeric Soup

get quite passionate about this soup. I remember when I first made it, I felt excited by just how powerful the ingredients…

Indian Coconut Cabbage by Amelia Freer
Indian Coconut Cabbage

This is the perfect example of how using spices can really bring vegetables alive. It is delicious alongside some lean meat…

Amelia Freeer's Buckwheat Breakfast Pancakes with Stewed Blackberries
Buckwheat Breakfast Pancakes

Buckwheat contains both fibre and protein and is naturally gluten free. I love stewed blackberries in autumn but these…

This Vegan & Dairy Free Banana Nutty Nice Cream is a wonderful healthy alternative to ice-cream but just as satisfying
Nutty Banana Nice Cream

If you are not yet familiar with using bananas to make ‘ice-cream’, you are in for a real treat. Their texture once frozen…

Passion Fruit ‘Crumble’

This is such a sweet little pudding. I’m not one for rich puddings but this is a little pop of yumminess – perfect for…

Avocado, Broad Bean & Radish Seed on Toast
Avocado, Broad Bean & Radish Seed on Toast

This is quick to put together and brilliantly filling and colourful. Broad beans contain plant-based protein, fibre, and…

Amelia Freer's Rhubarb & Orange Fool
Rhubarb & Orange Fool

The trouble with rhubarb is, of course, owing to its tartness, it requires a lot of sweetening and traditional recipes use…

Asian Crayfish Lettuce Cups
Crayfish Lettuce Cups with Asian Dressing

We are very lucky in the UK as an island to have easy access to fresh shell fish which is not only delicious but is also…

Amelia Freer's Gluten Free Carrot Cup Cakes
Mini Carrot Cake

If I were going to eat cake, it would always be carrot cake. This is a slightly healthier twist on an old-fashioned version…

Tuna on Sprialized Courgetti
Tuna on Sprialized Courgetti

This simple salad makes a tasty and nutritious lunch. This recipe works just as well with smoked mackerel, poached salmon or…

Chickpea & Aubergine Salad
Chickpea & Aubergine Salad

Chickpeas are a starchy carbohydrate, but they also contain protein. They are a brilliant substitute for meat, as…

Smokey Devilled Mackerel by Amelia Freer
Smokey Devilled Mackerel

Fresh mackerel is delicious, and as an oily fish, contains a good helping of important Omega-3 fatty acids - which help our…

Grilled Seabass with Asparagus
Grilled Asparagus with Fish

This is such an elegant way to cook fish: fast and easy which lends a smoky taste of charcoal grills from Greek Islands…

Egg Muffins, Amelia Freer
Egg ‘Muffins’

They are fluffy and light and a lovely way to feed a busy breakfast bunch AND they are great hot, warm or cold.  Play around…

Kale & Mushroom Muffins
Kale & Mushroom Muffins

These are really simple to whizz up and make a great brunch to serve to friends and guests. Mushrooms provide fibre which is…

Homemade Sauerkraut
Homemade Sauerkraut

To make sauerkraut, cabbage is fermented by bacteria to give it a delicious sour taste. Sauerkraut contains fibre, vitamins…

English Summer Garden Salad
Garden Summer Salad

A beautiful salad is the epitome of summer when we are blessed with an abundance of resplendent seasonal produce.

Amelia Freer's Grain Free Crunchy Amaranth Granola
Crunchy Amaranth Granola

Amaranth, used by the ancient Aztecs, is a complete protein source boasting all nine essential amino acids and a variety of…

Gluten Free Herby Green Bread by Amelia Freer
Herby Green Bread

This green bread is more cakey than bready in texture due to the gluten free flour (I haven’t tried it with regular flour…

Turmeric & Pineapple Smoothie, Amelia Freer
Turmeric & Pineapple Smoothie

I like to keep my smoothies simple with a focus on the provision of important nutrients at the core. The key to a great…

Amelia Freer's Beetroot Smoothie
Beetroot & Ginger Smoothie

Beetroot and ginger are a very good combination and blended together in a smoothie provide quite a powerful and beneficial…

Amelia Freer's 12 Favourite Things on Toast
12 Favourite Things on Toast

Here are a few ideas of delicious and nutritious toppings for toast that can be enjoyed for a leisurely breakfast, speedy…

Wild Rice Purple Salad
Wild Rice Purple Salad

This is a stunning winter grain salad with nutty wild rice. If the bitter radicchio or chicory are hard to find, red cabbage…

Amelia Freer's Spicy Green Shakshuka
Green Shakshuka

The ubiquitous brunch staple of red shakshuka gets a sensational spicy green make over here, with some of my favourite…

Salmon Soba Noodle Salad by Amelia Freer
Salmon Soba Noodle Salad

This is a versatile and robust salad that you can make using any protein and vegetables that you have. Soba noodles are…

Broad Bin Dip with crudite
Broad Bean Dip with Crunchy Veg

Broad beans are still one of those wonderful vegetables that are absolutely at their best when in season.

Summary Potato Salad
Summery Potato Salad

Cooking, then cooling potatoes increases the ‘resistant starch’ in them. This is a type of fibre that the beneficial…

Wonderful summery raspberry and lemon muffins, gluten and dairy free
Raspberry & Lemon Muffins

I really love the hint of lemon in these muffins which makes them feel quite refreshing. Raspberries are in season from June…

Summer Salad
Quintessential Summer Salad

As wish all vegetables, this salad delivered a hearty dose of vitamins and minerals including some iron. It is harder for us…

Yellow Courgette, Herb & Feta Salad by Amelia Freer
Yellow Courgette, Herb & Feta Salad

This is a super-quick dish (but no less impressive or tasty), bursting with flavour and goodness. You can, of course,…

Lentil, Beetroot & Hazelnut Salad with Ginger Dressing by Amelia Freer
Lentil, Beetroot & Hazelnut Salad with Ginger Dressing

Nourish your body with this hearty salad complete with a warming ginger dressing. Lentils provide protein, essential…

Beetroot, Rosemary and Walnut Soda Bread
Beetroot, Rosemary and Walnut Soda Bread

This is a different way to use beetroot and I think it’s pretty lovely to see a pink loaf of bread. Beetroots offer vitamins…

Lettuce Boats & Picnic Pots by Amelia Freer
Lettuce Boats & Picnic Pots

These are delightful little pots for picnics and lunch boxes: potted crab, crayfish tails, and light smoked mackerel ‘pâté’…

Simple Ratatouille by Amelia Freer
Simple Ratatouille

Ratatouille is a great Sunday (or any other day!) ‘cook-up’ dish to prepare in advance for the week, as it always tastes…

Hangover Sandwich, Amelia Freer
The Hangover Sandwich

It would be unrealistic not to enjoy the odd overindulgence. We’ve all suffered from the morning after effects of too much…

Crunchy Harissa Chickpea by Amelia Freer
Crunchy Harissa Chickpeas

In my pre-nutritionist days I was a crisp addict – they were a hard habit to break.  These baked chickpeas are a perfect…

Vegetable Soufflé with Parsley, Sage & Rosemary by Amelia Freer
Vegetable Soufflé with Parsley, Sage & Rosemary

Don’t be put off by the name ‘soufflé’ as this is just my simplified version and much easier to make. These are great to…

Summery Lemon & Herb Warm Chicken Salad
Summery Lemon & Herb Warm Chicken Salad

This salad is a lovely light lunch or evening meal, but equally tasty, nutritious and filling. Peas and runner beans contain…

Creamy Crab ‘Linguine’ by Amelia Freer
Creamy Crab ‘Linguine’

There should always be a time and a place for enjoying a real creamy crab linguine but this is my cheat's version for those…

Hake in a bag with zucchini ribbons
Simple Hake in a Bag with Zucchini Ribbons

Brilliantly fresh and full of colourful goodness, this is a no-fuss, super easy dish – best of all, there’s barely any…

Chicken Nuggets with Mango & Avocado Salsa by Amelia Freer
Chicken Nuggets with Mango & Avocado Salsa

Here’s a recipe for the whole family – it’s a healthier (and dare I say, tastier!) version of chicken nuggets.

Grilled Sardines & Tomatoes with Crunchy Herb Dressing
Grilled Sardines & Tomatoes with Crunchy Herb Dressing

Sardines are a fantastically cost-effective source of the beneficial Omega-3 fatty acids, EPA & DHA, as well as containing a…

Rhubarb & Custard Tart
Rhubarb & Custard Tart

Rhubarb and custard: it has to be one of the most nostalgic flavours of childhood, it certainly is for me. This tart gives a…

Amelia Freer's Gluten Free Crunchy Granola
Crunchy Nut & Seed Granola

If you like to start your day with a little bit of crunch then this is the breakfast for you. It's not only tasty but there…


Although the weather isn’t always kind to us in Britain, an easy way to evoke the sunnier climes of southern France is…

Asian Salmon Burgers by Amelia Freer
Asian Salmon Burgers

These salmon burgers are zingy and tangy with Omega-3 fatty acids, EPA and DHA, which help to maintain our health and…

Vegetable Pakoras
Vegetable Pakoras

These vegetable pakoras are my lighter take on the Indian favourite. They are delicious and so easy, although I confess a…

Naturally Gluten Free Coconut Pancakes, Amelia Freer
Coconut Pancakes

These are really good pancakes; they crisp nicely on the outside but are very fluffy and soft on the inside. I have used…

Egg on Toast, Broad Beans with Herbs & Feta
Egg on Toast, Broad Beans with Herbs & Feta

Broad beans are from the legume family, so are a great source of vitamins and minerals, plus they pack a good protein punch.…

Amelia Freer's Mackerel & Rhubarb Salad
Mackerel & Rhubarb Salad

Mackerel is one of my favourite fish – rich in healthy fats. This is an excellent fish to introduce into your diet if you…

Veggie balls with ‘courgetti’ and tomato and basil sauce
Veggie balls with ‘courgetti’ and tomato and basil sauce

This is a lighter take on the classic meat balls and pasta and is suitable for vegans and vegetarians. Great for families.

Spiced Prawns with Spinach & Coconut by Amelia Freer
Spiced Prawns with Spinach & Coconut

This is a really simple meal that you can rustle up in minutes – the perfect option for a busy weeknight. But despite its…

Chicken & Tarragon Casserole
Chicken & Tarragon Casserole

This makes me think of my Mum – she really rocks a casserole. It’s something I used to be afraid to make, but thank goodness…

Simple Prawn, Coconut & Aubergine Curry
Simple Prawn, Coconut & Aubergine Curry

Many of us love a good curry and this is a winner - I think it may possibly be the most popular recipe I have created.…

Crispy Chicken Drumsticks with Fragrant Coleslaw
Crispy Chicken Drumsticks with Fragrant Coleslaw

I created this recipe for anyone with a penchant for fried chicken. It’s wonderfully crunchy on the outside, juicy on the…

Turmeric Socca with Cucumber, Pepper & Tahini Salad
Turmeric Socca with Cucumber, Pepper & Tahini Salad

Turmeric is a powerful herb considered to have antiviral, antibacterial, antioxidant as well as anti-inflammatory…

Gluten-Free Pizza
Gluten-Free Pizza Topped with Veg

Pizza is so often seen as unhealthy, which is usually down to the toppings of shop bought and fast food varieties, but you…

Simple Chicken & Sweet Potato Chips
Simple Chicken & Sweet Potato Chips

This is quick, easy, adaptable and, to me, the epitome of comfort food – it’s great for adults and kids alike, so makes a…

Turkey Meatball Tacos, by Amelia Freer (gluten Free)
Turkey Meatball Tacos

Turkey works wonderfully well in these meatballs, which lend themselves perfectly to sharing: lay all the parts out and…

Poached Fish with Spinach in a Chilli-Tomato Sauce
Poached Fish with Spinach in a Chilli-Tomato Sauce

I like this recipe because it’s an easy one-pan dish. Plus, you don’t need to be precise with the quantities– a handful of…

Poached Chicken, Crunchy Vegetables & Herb Dressing by Amelia Freer
Poached Chicken, Crunchy Vegetables & Herb Dressing

This dish celebrates delicious summer vegetables, all of which are in season together during July and August so this is an…

Poached Thai Salmon & Pak Choi
Poached Thai Salmon & Pak Choi

This is a failsafe, light (but satisfying) meal. Poached salmon is not only tender and delicious, but also contains the…

Sharing Steak with Chimichurri & Smoky Slaw
Sharing Steak with Chimichurri & Smoky Slaw

Surely no summer is complete without a BBQ to celebrate a barmy summer’s day or evening? This sharing steak, with…

Fish Fingers with Broad Beans
Fish Fingers with Broad Beans

Here’s my take on a British classic. Use any variety of fish that takes your fancy. The red lentil-based coating gives such…

Baked Salmon with Broad Bean Salsa
Baked Salmon with Broad Bean Salsa

A zesty salsa with fish will win me over time and time again. Here, broad beans work beautifully with the simple flavours of…

Wild Salmon Parcels with Asian-Style Salad
Wild Salmon Parcels with Asian-Style Salad

Making fish parcels is such a lovely, easy way to cook fish without the risk of it becoming dry. I aim to buy sustainably…

Gluten-Free Asparagus & Crab Cakes by Amelia Freer
Asparagus & Crab Tarts

A gluten-free diet doesn’t have to mean no pastry, although if you are not gluten free this can be made using normal…

Prawn, Sesame & Ginger ‘Gyoza’ in Cabbage Wrapper
Prawn, Sesame & Ginger ‘Gyoza’ in Cabbage Wrapper

I love Japanese steamed gyoza, and discovered that cabbage leaves make the perfect easy wrappers.

Crab Cakes with homemade mayo (gluten-free) by Amelia Freer
Crab Cakes

Crab, like most shellfish, contains protein and is also an important source of zinc. These crab cakes are my light,…

Pickled Red Onion

This recipe for tangy red onions adds colourful pep to simple salads, sandwiches, wraps and more.

Golden Tahini Dressing

This is a beautifully creamy, quick and versatile sauce that I drizzle over simple salads, fish, chicken, roasted vegetables…

Fruity breakfast crumble bars

These are great for grab-and-go breakfasts. They’re also a winner with kids and make a good after-school snack.