In summer, our body demands freshness and lightness. But there’s no question of settling for a bowl of green leaves. When we ask Alexandra Murcier, dietitian-nutritionist, what she eats in the evening during the summer, she has a ready answer: a mixed salad… And the secret is to never forget the touch of crunch with a handful of seeds, nor a homemade vinaigrette which enhances the whole thing.
What a nutritionist eats for an ideal summer dinner
It is not a particular dish, but a gourmet structure that Alexandra Murcier offers. His favorite summer salad follows a precise construction:
- A base of complete starchy foods: “I often choose rice, quinoa or wholemeal pasta to avoid cravings.” ;
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Plenty of seasonal raw vegetables: tomatoes, grated zucchini, arugula, peppers, cucumbers… “This is where I put everything I have on hand” ;
- A satiating protein: “Tuna, cold chicken, or tofu, I love it” ;
- A touch of crunch: flax or sunflower seeds, sometimes nuts;
- A light vinaigrette: made with olive oil and lemon, or walnut oil for omega 3.
“This type of plate is super complete, ultra fresh and everyone likes it. And best of all, it requires almost no cooking.“, she insists.
The secret to a healthy summer dessert according to an expert
To end the meal, Alexandra never turns to industrial ice cream: “I usually finish with a piece of fruit or a homemade sorbet.“. Here again, simplicity is the key: just mix fresh frozen fruit with a little water or coconut milk and a squeeze of lemon. No need for an ice cream maker.
On the fruit side, she focuses on the stars of the season: melon, peach, red fruits, fig or nectarine. “With ripe fruit and good texture, it’s as refreshing as a pastry dessert, without the excess sugar“. A tip that she applies at home, but also for her patients, often looking for lighter desserts in summer.
How to adapt this plate according to your desires?
The advantage of this method is that it works regardless of your diet. Vegetarian, flexitarian, gluten-free? Simply adapt:
- Replace the pasta with buckwheat or brown rice;
- Swap the tuna for chickpeas or tempeh;
- Add fresh herbs: basil, mint, coriander, etc.;
- Dare to use sweet and savory toppings: mango, pomegranate, dried apricots.
This summer dinner ticks all the boxes: quick, flexible, colorful and validated by a professional. A combo that is good for the plate… and for the mind.