Good Food, Good Company: Eating Well This Summer

Social meals are one of the best parts of eating well. Sharing food with friends and family, lingering over a delicious food spread, going back for more because it's just that good - that's what the summer months do best. Barbeque season holds the perfect opportunity during the long summer months to enjoy new dishes whilst catching up with loved ones.

TL;DR:

Enjoying social meals and eating well go hand-in-hand. Including some bonus summer salad recipes packed with protein and fibre, that are definitely worth bringing to your next gathering.

Food has always been social

Gathering to eat together is how communities formed, how celebrations occurred, how relationships deepened. This foundation hasn’t changed. Research classifies communal eating as a human universal - a behaviour found in every known culture throughout history. The specific forms vary enormously, but the function is consistent: food has always been the thing that brings people to the same table. That hasn't changed. A summer barbecue is essentially doing the same thing that a feast has always done.

Balance, Not Perfection

What does balance actually mean?

It is important to note that balance looks different for everyone. For some, it means building meals around a wide variety of foods. Research suggests a varied diet may support microbiome diversity. Eating a broad range of vegetables, wholegrains, legumes, and fermented foods is a great way to eat a large variation of foods.

For others, balance means something more immediate. Adapting to what a day actually looks like rather than what was planned. A busy week might call for simple, convenient meals that still do the job. Or perhaps a more social weekend might mean indulging at your friend's birthday buffet. Both are great examples of balance.

Balance also means adjusting to what your body needs at a given time. For example, if you are training for something? Carbohydrates earn more space on the plate. The version of balance that works for you one day, may look completely different on another, and that's great.

Trying to aim for perfection may lead to the all-or-nothing mindset, there is mixed evidence on this but some research shows that it may backfire over time, which is why balance wins in my book.

Benefits of social eating

Gatherings are often where conversations happen that wouldn't otherwise, where you catch up properly rather than over a text, where you sit with people long enough to actually relax. That connection is worth showing up for.

Research shows that when we eat with others, we are more likely to feel connected, and that the act of sharing a meal itself builds closeness. Social eating can help to reinforce the connections that tend to slip when life gets busy. A long lunch or a barbecue that runs into the evening is a perfect opportunity to strengthen those connections and ‘fill your cup’.

Three Summer Salads Worth Bringing to the Table

Great food at social gatherings doesn't have to be over-thought. These salads are a great source of both protein and fibre that hold up on a table for hours, travel well, and in my experience, tend to disappear fast.

Charred corn and black bean salad

A crowd-pleaser that gets better as it sits. Char corn directly on a griddle or barbecue until the edges catch, then toss with drained black beans, diced red pepper, red onion, and plenty of fresh coriander. Add a handful of pumpkin seeds for crunch, and dress with lime juice, olive oil, and a pinch of smoked paprika. The beans bring fibre and protein, the seeds add an extra texture variance

Asian slaw with a peanut butter dressing

Finely shred red and white cabbage, two carrots, and slice spring onions and a red chilli. Toss with edamame beans and a handful of roughly chopped roasted peanuts. For the dressing, whisk together peanut butter, soy sauce, rice vinegar, a little sesame oil, and fresh ginger, add in a bit of water for your desired consistency. Dress just before serving and finish with fresh coriander and a scattering of sesame seeds. The cabbage keeps its crunch, which makes it a reliable staple at any event.

Watermelon, feta and white bean salad

Cut your watermelon into chunks and drain on kitchen paper for a few minutes to stop the dressing going watery. Drain and rinse a tin of white beans (cannellini or butter beans both work) and combine with the watermelon, thinly sliced red onion, and a generous amount of rocket. Crumble over the salad with feta (or a plant-based alternative). For the dressing, whisk together olive oil, red wine vinegar, a little honey, and fresh mint, and pour over just before serving. Finish with toasted pumpkin seeds for an extra crunch.

FAQ: Social Meals

Q: What does balance over perfection actually mean?

A: Eating a variety of foods, being flexible when life looks different, and building habits you can actually sustain is how I like to view balance. When life gets busy, why not try Huel for convenience. Think Huel Hot&Savoury when grabbing a quick lunch with friends, or shake up one of the many Huel Black Edition Powder flavours for convenience on busy mornings.

Q: Do shared meals actually make a difference to how we feel?

A: Yes, research found that people who eat socially more often feel happier and more connected. The meal itself is doing some of that work.

Q: Why are the salad recipes high in protein and fibre?

A: Protein and fibre are among two of the most important components of a balanced meal. They're also easy to overlook at a gathering, which is why these salads are built around them.

Key takeaways

• Eating well and enjoying social food are part of the same thing.
• Flexibility works great when aiming for balance.
• Shared meals build genuine connections.
• Bringing along a high-protein and high-fibre salad is an easy way to contribute without overthinking it.