At the height of summer, it can be a challenge to keep our hydration levels topped up throughout the day, even with our trusty water bottles constantly on hand. Staying adequately hydrated is vital for overall wellbeing, but it’s not just drinks that keep your fluid levels up. 

According to Bupa, around a fifth of our daily fluid requirements comes from the food that we eat, so it’s wise to choose plenty of delicious and cooling juicy fruits and vegetables at this time of year.

And when balmy summer evenings call for drinks with friends in the garden rather than preparing an elaborate and fancy meal, these simple and quick bowl recipes are your go-to for delicious, nutritious and hydrating meal ideas. 

While we’re not insisting you eat them from a bowl, there’s something so relaxing and chilled about bowl food that just suits a sultry summer night. 

The best bit? You can enjoy these recipes for breakfast, lunch and dinner, if you fancy. Go ahead and reap the hydrating benefits.

Acai and berry granola smoothie bowl 

“This is absolute perfection in a bowl!” says health coach Emma Hollingsworth. “Açai berries are rich in electrolytes which can help you rehydrate quicker and for longer than just drinking plain water. Also, as with other berries, they have a high water content, making this smoothie bowl super hydrating.”

Ingredients

For the granola

3 tbsp coconut oil

60ml pure maple syrup

125ml peanut butter 

150g mixed nuts

180g jumbo oats

For the smoothie bowl

 1 banana

60ml oat milk 

200g frozen berries or açai 

1 scoop vanilla protein powder 

Method 

1. To make the granola, preheat your oven to 170ºC and in a saucepan, melt the coconut oil on a low heat before stirring in the maple syrup and peanut butter. 
2. Add the nuts and oats, stir well and spoon onto a lined baking sheet. 
3. Bake for 15 minutes, then stir the granola around the tray a little and bake for another 10 minutes. 
4. Leave to cool while you make the smoothie bowl.
5. To do this, simply pop the ingredients in a blender and blend until smooth. 
6. Pour into a bowl and top with the granola, and any fruit, cacao nibs, nut butter and yogurt. 

Watermelon, feta and black olive salad bowl

“This is a simple but super refreshing salad that really hits the spot on a hot day,” says registered nutritional therapist Alex Allan. “The watermelon and cucumber provide great hydration and are nicely offset by the salty feta and olives. This goes really well with a barbecue”

Ingredients 

½ watermelon, cut into cubes

1 cucumber, peeled and deseeded, cut into cubes

100g feta, crumbled

50g pitted Kalamata olives, sliced

Handful mint leaves, chopped

Handful basil leaves, chopped

For the dressing

2 tbsp good quality olive oil

1 tbsp lemon juice

Seasoning to taste

Method

1. Prepare the melon, cucumber, feta and olives, and mix gently in a bowl.
2. Scatter over the chopped herbs.
3. Whisk together the dressing ingredients and drizzle over the salad. Toss gently to combine.
4. Enjoy!

Refreshing summer veggie bowl

“This enhanced veggie bowl not only provides hydration but also offers a filling combination of ingredients,” explains nutritional therapist Aneequa Godart.  “It’s packed full of great ingredients: both cucumber and tomatoes have high water content, keeping you hydrated. They add a refreshing element to the bowl and provide essential vitamins and minerals, plus it has tofu for satiety and the rice will provide you with energy.”

Ingredients

190g cooked rice (white or brown)

190g diced tofu

1 large cucumber, diced

200g cherry tomatoes, halved

50g diced bell peppers (any colour)

20g diced red onion

2 tablespoons chopped fresh herbs (such as mint or parsley)

Juice of 1 lemon

Salt and pepper to taste 

Method

1. In a bowl, combine the cooked rice, diced tofu, cucumber, cherry tomatoes, bell peppers, red onion, and fresh herbs.
2. Squeeze the lemon juice over the ingredients and season with salt and pepper.
3. Toss gently to combine all the components, ensuring the flavours are well distributed.
4. Allow the flavours to meld for a few minutes before serving.
5. Enjoy the filling veggie bowl as a complete and satisfying meal.

Images: Emma Hollingsworth/Getty