Summer '24
At the time of writing, summer has yet to properly arrive. However, we hope that as you read this, you are basking in the gently warm sunshine, warmed from the top of your head to the tips of your toes, languidly assured that the days are bright and that the raincoat is firmly shoved to the back of the wardrobe. Who are we kidding? This is the UK. The raincoat will never be at the back of the wardrobe.
That said, this summer seems particularly chock-a-block. With a general election, the Euros, and the Paris Olympics there is no shortage of drama on the national and international stages. So rather than get caught up in the frenzied whirlwind (although by all means, enjoy it if you can!), this quarter we’re putting the focus squarely on what we know best: food!
1. What to Do:
Visit a pick your Own Farm
If you’re looking for a day out with a difference, how about a visit to a Pick Your Own (PYO) farm? We’ve recommended PYO strawberries like clockwork every year and the reason is quite simply that PYO is brilliant. Low food miles, a greater understanding of how fruit and veg are grown, a great activity for kids and grown-ups (excellent early date idea, by the way), not to mention you come home with the literal fruits of your labour. Remember to wear sensible footwear, don’t skimp on the sunscreen, and bring a sturdy reusable bag to take your punnets home.
Craigies Farm, Queensferry, Edinburgh, Scotland
Claggan Fruit Farm, Londonderry, Northern Ireland
Trevakis Farm, Connor Down, Hayle, England
Crockford Bridge Farm, Surrey, England
And in case none of those farms are in your neck of the woods, check out this list from BBC Good Food for a more extensive list of PYO farms by region
2. What to Eat:
Gochujang (lets get swicy)
If you’ve been on foodtok lately, chances are you’ve come across the swicy trend - something that is both sweet and spicy. Now, of course sweet and spicy is one of the age-old combinations (chilli-infused honey, anyone?) but there’s some interesting science behind it. Research done by the Scientific American says that eating spicy food causes the body to release endorphins and dopamine (the feel-good hormones). Add to that the familiarity of a little bit of sugar and, let’s face it, you’ve got a match made in heaven. In honour of the swicy trend, this quarter we’re recommending gochujang, the spicy and sweet Korean sauce. Gochujang, once the reserve of foodies in the west, is now available at most supermarkets. Use it to marinade proteins, add a kick to your stir-fry, or even combine with mayo for an elite burger sauce.
3. What to Read:
Tomorrow, and Tomorrow, and Tomorrow
by Gabrielle Zevin
Tomorrow, and Tomorrow, and Tomorrow is the 2023 offering from New York Times bestseller Gabrielle Zevin. It is a deeply moving story of Sam and Sadie, who meet as children in hospital, and escape together into the world of gaming. Meeting again as adults, they combine forces to produce video games - money, fame, and success follow but so do tragedy and betrayal. And if that’s not enough to catch your interest, it is rare that a book will unite Bill Gates (“Terrific”), Geri Halliwell (“Oh my god, I couldn’t put it down”) and John Green (“Utterly brilliant”). Tomorrow, and Tomorrow, and Tomorrow is everything you want from a summer read: engaging characters, a good story, and a touch of 90s nostalgia.
4. What to Listen:
Dish Podcast
Ever wish you could listen in on a celeb dinner party? Well, now you can thanks to Dish, the podcast fronted by broadcaster Nick Grimshaw and Michelin star chef Angela Hartnett and presented by Waitrose. The premise is simple: Angela cooks a delicious dinner for Nick and a celebrity guest or celebrity chef, we listen in and then can access the recipes. Both consummate professionals, Nick and Angela seem to find each other genuinely funny, the anecdotes are on point, and the guests are just what you would want. Recent guests include Glastonbury headliner Shania Twain, British Icon Claudia Winkleman, and singer Dua Lipa. Delve back a series or two for Dame Mary Berry, Stanley Tucci, and Andi & Miquita Oliver.
5. What to Watch:
Hack Your Health: The secrets of your gut
Netflix’s new documentary Hack Your Health: The Secrets of Your Gut explores some of the groundbreaking new research coming out, revealing just how huge of a role the gut plays in overall health. Health concerns as varied as weight gain to Parkinson’s could be linked to the gut, so the documentary’s aim is to expand our understanding of how the digestive system works and, by extension, how what we eat can have an out-sized impact on our health. If you’ve wondered what exactly your gut microbiome is, or how your gut microbiome develops, or even what you can do to improve gut health, this program will answer those questions.
What to Know
6. What's in Season
(fruit, veg, salad ingredients)
One of the best things you can do in your kitchen is to eat seasonally. Why? Eating what is in season locally means that your food carbon footprint is significantly smaller. It means what you eat will be fresher, more flavourful, and you will be supporting farmers here in the UK. So what’s in season?
Fruit: blackberries, blueberries, strawberries, raspberries, redcurrants, cherries, rhubarb
Vegetables: cabbage, carrots, courgettes and summer squash, fennel, French beans, peas
Salad ingredients: lettuce and other salad leaves, spinach, tomatoes, radishes, spring onions
Remember, when you’re shopping at the supermarket, check the origin label to ensure you are choosing the fruit and veg that are in season!
7. What to eat When... it's hot
Certain meals are synonymous with certain times of year: Spring lamb, winter squash, even Christmas pudding. You might have the odd go to summer dish, but allow us to recommend a couple to add to your rotation…
ZENB California Penne Pasta Salad
A colourful and zesty pasta salad with roasted summer veg, perfect warm or chilled! Not a fan of the veg suggested in this recipe? No problem! Swap them out for others in season.
Who doesn’t love a cup of cool, garlicky gazpacho on a hot summer day? This recipe combines ZENB basil and tomato sauce with fresh ingredients for an easy and delicious side.
8. Tips for exercising when…it’s the height of summer
Find the right activity
When the sun comes out, it seems like everyone gets tired of the gym and wants to take advantage of the longer summer days. So why not change up your exercise routine? Instead of a gym class, why not try a parkrun? Or even better, support your local lido! Swimming is one of the most efficient forms of exercise yet swimming pools up and down the country are closing in record numbers, so this summer support your local and go for a few laps!
Adjust your wardrobe
If summer outdoor exercise is your jam, you might want to reevaluate your exercise gear. Whether that is investing in a great pair of shorts or a sleeveless top, keep an eye out for sustainable and moisture-wicking fabrics. And don’t forget the sunscreen!
Don’t forget to hydrate
We’ve said it before and no doubt we’ll say it again, good hydration is absolutely vital to a healthy body. In hot weather and when doing strenuous exercise, you will sweat more than usual. And this means, you need to be mindful about how much water you drink. So don’t forget your water bottle, use those re-fill stations, and crush those summer PBs!
Do eat whole foods
We recently published a couple of blogs on how what we eat affects physical performance, (check them out here!) so after all that research, we can confidently say that one of the best things your can do for your physical fitness is to continue eating whole foods: lots of vegetables, lots of legumes (including ZENB pasta!), and grains.
9. How to host... a gluten free dinner party
Whether you want to honour a friend who needs to eat gluten free or are starting out on a gluten free journey yourself, a gluten free dinner party is great thing to do in the summer. A few simple steps to keep in mind:
Plan your guest list
Whether your list is made up of old friends, new, or (gasp) combined friend groups, the vibe is key.
Plan your menu
If your vibe is more casual, you might want to do a buffet style dinner. If more formal, plan your courses! Consider a make-ahead starter like this roasted corn pasta salad, which allows you to get on with the main or simply enjoy your guests! Remember when you are planning your gluten free menu, you must check all your ingredients as gluten has a tendency to hide in plain sight. Wondering where to start? Check out our blog on what you can and can’t eat on a gluten-free diet.
Plan your drinks
Of course, you’ll want to plan fun drinks as well as delicious food! While it is best to avoid beer, unless you are buying a specifically gluten free brand, wine is a safe bet or even a bespoke cocktail always goes down well. Don’t forget a soft option for drivers and non-drinkers (can we suggest a gluten free kombucha?)!
Prep your cooking space
If you don’t normally keep a gluten free kitchen, make sure you give your kitchen surfaces a really good clean before you start cooking. You should also make sure that any utensils are clean (preferably run through a dishwasher). If your coeliac pal is on the guest list, remember that a less-than-a-crumb amount of gluten could cause adverse reaction, so better to be safe than sorry.
And finally, once your guests have arrive, enjoy the fruits of your labour!
10. How to hack your kitchen…summer meal prep edition
Plan your meals
Meal prep is your greatest ally in the fight against food waste, in your quest for better nutrition, and getting the most bang for your buck in terms of time management. Whether you are planning every meal, just dinners, or want to get a headstart on breakfast, spend a little time planning your meals and then let the prep begin!
Prep your fruit and veg
When you come home from the shops, make sure you have an extra half an hour set aside to do a little prep (future you will thank you): wash and dry all your fruit an veg, then make sure you are storing it correctly. Potatoes, onions, and garlic do not belong in the fridge. Fresh herbs should be treated like flowers and then kept in the fridge. Wash and dry your salad leaves (moisture, even a little, is their enemy). To go the extra mile, you can cut up any fruit or veg you like to cut down on prep time later in the week.
Batch cook for the week
The next step is to decide what you are going to batch cook. For the beginner meal prepper, this might be breakfast. Individual chia seed pudding with berries and yogurt or overnight oats are great options. For the more advanced, you might try layered salads in mason jars or going all out, cooking your protein and veg all in one go, so all you need to do is warm things up at the end of the day. The possibilities are endless!
Store and label
Make sure your hard work doesn’t go to waste! Before you put cooked food in the fridge, it needs to come to room temperature. If you have a tendency to forget what you’ve cooked, label your containers. Do your research! There are loads of meal-prepping guides out there with enough tips and hacks to last a lifetime. Lastly, don’t overcomplicate things! Sometimes meal prepping can be as simple as making a double batch of sauce and freezing the extra for next time.