Summer: craving for something fresh and healthy to start the day to feel fit but also lighter. What to bet on? Here are three summer and dietary recipes to start off on the right foot from the morning, improve digestion, fill up on vitamins and minerals by combining dietary and fiber-rich ingredients with the goodness of seasonal fruit.

THREE SUMMER AND DIETARY RECIPES FOR BREAKFAST
1) Cold oat cream with blueberries and lemon: it is a kind of porridge to be made the night before and kept in the fridge all night, and then enjoyed fresh and creamy in the morning. Ideal for those with intestinal regularity problems. For one person: mix thirty grams of oat flakes with 150 grams of skimmed Greek yogurt plus 100 ml of light (or skimmed) almond or coconut milk, the zest of a grated lemon and a generous teaspoon of honey. Put the cream in a glass or bowl, cover it with cling film and keep in the fridge for about 8 hours. In the morning, the cream will have thickened and we can put a handful of blueberries or strawberries or cherries or cantaloupe on it. Calories: 320.

2) Chia seed pudding with red fruits: rich in fiber and omega3 fats as well as probiotics, this dessert is a panacea for our bacterial flora. Mix very well 50 ml (about 3 tablespoons) of plant milk of your choice with a jar of low-fat natural yogurt, 15 grams of chia seeds (two tablespoons) and a level teaspoon of honey or malt and a pinch of ground cinnamon. Work the mixture for five minutes and let it rest for thirty minutes or refrigerate overnight covered with plastic wrap. Serve the pudding with 100 grams of strawberries and raspberries or mulberries. Calories: 200

3) Greedy watermelon smoothie: if you wake up in the morning craving something fresh, like ice cream, but no desire to eat dry foods like rusks or toast, this greedy smoothie will win you over. Blend half a banana with 200 grams of watermelon, a teaspoon of chia seeds and 100 grams of strawberries, blackberries or cherries or peach. If desired, you can add 100 grams of white skimmed Greek yogurt to the smoothie. Calories: 175 without yogurt. 232 with yogurt.