Cooling Off this Summer with Good Foods

Welcome Summer! The heat is here.

As we begin to plan outdoor activities, picnics, and summer travel, take some time to consider how you can stay cool by managing your dietary intake. Did you know certain herbs, spices and foods may create a cooling effect in the body. Of course, we usually think of those foods that are more hydrating, to be quenching and cooling. Foods like watermelon, celery, cantaloupe, and cucumber may be foods that may come to mind. 

Of course, maintaining adequate hydration goes a long way during the heat. For most people consuming half your body weight in fluid ounces of water, is recommended. More water if you are in the heat for long periods of time or participate in excessive exercise.

Let’s talk about a few spices and foods you may consider bringing into your menu planning over these upcoming hot months.

Cardamon

This herb is used in both sweet and savory dishes and commonly associated with the spices of garam masala or chai. It is found as white, green, and black varieties. Cooling menthol sensations can be found with the black varieties. The Greeks used it for its aroma in perfumes. It is said to be cooling due to its digestive properties and ability to tone down the heat within the body.

Rooibos Iced tea with Cardamom

Yield 6 cups tea

Ingredients

• 5 Rooibos tea bags

• 4 cardamom pods (or ¼ tsp dried cardamom) 

• 6 cups boiling water

• Milk or milk substitute to taste if you like creamy tea

Instructions

1. Steep the tea bags and spices in boiling water for 5 minutes, then strain. Allow to cool to room temperature.

2. Fill 6 glasses with ice. Pour in tea mixture. If desired, top off with milk.

Mint

This herb that grows as a perennial plant can offer great flavor and be refreshing too. Add to lemonades or fruit salads. If mojitos are your favorite summer cocktail, be sure to drink extra water to stay hydrated. It is the sensory receptors on the tongue that react to the menthol triggering a perception that it is cooling. Mint can be kept in the refrigerator in an unsealed plastic bag, or a jar of water covered with a loose-fitting bag.

Mint and Pea Spread

Yield 6-8 servings

Ingredients

• 2 cups peas, thawed if from frozen

• 1/4 cup mint leaves, cut into ribbons

• 2 cloves garlic, minced

• 1/4 cup walnuts, chopped

• 1/4 cup Parmesan cheese, shredded

• 2 tablespoons lemon juice

• 1/4 teaspoon crushed red pepper flakes

• 1/2 teaspoon sea salt

• 1/3 cup extra-virgin olive oil, plus more to thin if necessary

Instructions

1. Combine the peas, mint leaves, garlic, walnuts, Parmesan, lemon juice, pepper flakes and sea salt in a food processor or blender. 

2. Process mixture until finely chopped. Use a spoon to scrape down the sides of food processor to keep mixture consistently blended. With motor running, slowly drizzle in the olive oil. Process until everything it is well-combined but chunky. Salt and pepper to taste.

Cilantro

This herb is found in many traditional Thai and Mexican dishes. Therefore, it is often paired with the cooling element of cilantro for spicy dishes. It is an ancient herb reported to even have been found in the tomb of King Tut. Leaves and stems are edible so don’t be shy using this versitle herb. All parts of the plan including leaf and seeds have been reported to manage gas and bloating.

Cucumber and Cilantro Summer Salad

Yield 4 side salads

Ingredients

• 3 large cucumbers washed and spiraled (or use a peeler to make ribbons)

• 1 red bell pepper diced

• 1 orange bell pepper diced

• 1 cup fresh finely chopped cilantro

• 1/2 tsp sea salt

• 1/2 tsp black pepper

• 1/2 tsp red pepper flakes

For The Dressing

• 3 tbsp fresh lime juice

• 3 tbsp extra virgin olive oil

• 1 pinch kosher salt

• 1 pinch cracked black pepper

Instructions

1. Place the spiraled (or ribbons) cucumber on some paper towels and let sit for 5 minutes to absorb water from the vegetable.

2. Add the cucumber noodles or spirals to a large mixing bowl along with the diced red and orange bell peppers.

3. Add the chopped cilantro, red pepper flakes, salt, and black pepper.

4. In a separate bowl, whisk together the lime juice, olive oil, salt, and black pepper.

5. Add dressing to the cucumber noodles (ribbons) and toss gently coating cucumber and peppers well.