Summer is here! It's time for BBQ, gardening and fun. No matter how hot it gets this year, you can keep your cool with food. Today we'll look at foods that regulate body temperature. Did you know that eating local, seasonal food naturally helps you navigate seasonal change? We'll look at the fresh foods that will comfort you this summer.
Fresh carrots from the garden are the best. Carrots contain water which will you cool you. Add a little carrot tops to this salad for the freshest taste.
1 pound carrots, peeled
2 tablespoons finely snipped chives or chopped green onion
2 tablespoons finely chopped fresh parsley
Optional: 1 can (15 ounces) chickpeas, rinsed and drained, or 1 ½ cups cooked chickpeas
2 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
2 teaspoons honey
1 teaspoon Dijon mustard
½ teaspoon ground cumin
¼ teaspoon fine sea salt
To prepare the carrots: You can grate them on the large holes of a box grater, or use short strokes with a julienne peeler, or process them in a food processor fitted with a grating attachment. You’ll end up with about 3 cups grated carrots.
Place the carrots in a medium serving bowl. Add the chives, parsley and optional chickpeas to the bowl.
To make the dressing, whisk all of the ingredients together in a small bowl until completely blended.
Pour the dressing over the carrot mixture and stir until the mixture is evenly coated in dressing. For best flavor, allow the salad to marinate for 20 minutes before serving. Toss again before serving. This salad keeps well in the refrigerator, covered, for about 4 days.
A little heat causes you to sweat which cools off the body. Try this zingy salad today.
6 cups kohlrabi -cut into matchsticks or grated in a food processor -about three x 4 inch bulbs (or you could substitute sliced fennel, apple, jicama, cucumber, or cabbage for part of the kohlrabi for more diversity)
½ cup chopped cilantro ( one small bunch)
half of a jalapeno -minced
1/4 cup chopped scallion
orange zest from one orange, and juice
lime zest from one lime, and juice
Citrus Dressing :
1/4 Cup olive oil
¼ Cup fresh orange juice ( juice form one orange)
1/8 Cup lime juice plus 1 T ( juice from one large lime), more to taste
1/4 Cup honey ( or agave syrup)
1/2 tsp kosher salt
1 Tablespoon rice wine vinegar
Trim and peel kohlrabi. ( I normally have to peel twice to get thru the thick skin). Cut off two ends. Cut in half from top to bottom. Thinly slice, rotate and slice again, making 1/4 inch matchsticks.
Place in large bowl with chopped cilantro, scallions, finely chopped jalapeño ( 1/2), lime zest and orange zest.
Whisk dressing together in a small bowl. Toss with salad. Refrigerate until serving. Garnish with zest and cilantro. This tastes good the next day too.
COBB EGG SALAD
Avocados have high monounsaturated fat which removes heat and toxins from the blood. Avocados are easy to digest so your body won't generate as much heat as you eat them.
3 tbsp. mayonnaise
3 tbsp. Greek yogurt
2 tbsp. red wine vinegar
Freshly ground black pepper
8 hard-boiled eggs, cut into eight pieces, plus more for garnish
8 strips bacon, cooked and crumbled, plus more for garnish
1 avocado, thinly sliced
1/2 c. crumbled blue cheese, plus more for garnish
1/2 c. cherry tomatoes, halved, plus more for garnish
2 tbsp. freshly chopped chives
In a small bowl, stir together mayonnaise, yogurt, and red wine vinegar. Season with salt and pepper.
In a large serving bowl, gently mix together eggs, bacon, avocado, blue cheese, and cherry tomatoes. Gradually fold in mayonnaise dressing, using only enough until ingredients are lightly coated, then season with salt and pepper. Garnish with chives and additional toppings.
LEEK AND POTATO SOUP
This is generally a winter soup, but when cooled it's perfect for summer too.
2 ounces butter
8 fresh leeks (trimmed, washed, and finely chopped; this can be done in a food processor)
2 sticks of celery (roughly chopped)
1 carrot (roughly chopped)
1 tablespoon light and mild olive oil
2 large baking potatoes (peeled and diced)
3 pints vegetable or chicken stock
1/4 pint single cream
Sea salt (to taste)
Ground black pepper (to taste)
Gather the ingredients.
In a large soup pot, or saucepan, melt the butter and then add the shredded leeks, chopped celery and carrots. Gently sweat in the butter and olive oil for 5 minutes, until softened.
Add the diced baking potato and the stock. Bring to a gentle simmer. Cover and cook for 30 minutes.
Test to make sure all the vegetables are cooked by prodding with a sharp knife, they should all be tender. Remove the pan from the heat.
Whiz the soup in batches in a food processor and place back into the pan do not over blend.
Once all the soup has been blended to a coarse consistency, add the single cream and seasonings to taste. If the soup is a little thin, boil to reduce down a little.
Cool and serve.
COOKIE DOUGH ICE CREAM SANDWICH
This non-dairy treat will fill that need for something cool. Bananas allow for more water absorption which cools you down. Frozen bananas are very creamy which makes them perfect for "ice cream."
1 cup date paste
2/3 cup coconut flour
1 tsp vanilla extract
Pinch of salt
1/4 cup chocolate chips
3-4 frozen bananas
1 can full-fat coconut milk
Optional: more chocolate chips
Combine all the cookie dough ingredients. Mix. It should just barely hold together, if it’s too dry add more date paste.
Divide into 2 equal parts.
Press half of the dough into the bottom of an 8×5″ pan (or a loaf pan or even a tupperware container) lined with parchment paper.
Blend the frozen bananas and coconut milk until smooth. Add the chocolate chips (if using) and blend briefly to combine.
Pour on top of the cookie dough.
Freeze for 2 hours, stirring every 30 minutes to prevent ice crystals.
Press the other half of the cookie dough into a rectangle.
Once the ice cream is firm enough, add the top layer of cookie dough and gently press.
Freeze overnight (or at least 8 hours).
Once frozen, slice into bars and enjoy! Keep in the freezer.
Turn your next watermelon into a refreshing drink.
1 cup watermelon balls
lemon-lime sparkling water, cold
Use a fruit scooper and scoop out watermelon balls. Place them in a tall glass and pour cold soda water to top. Enjoy immediately.
Other ways to stay cool this summer:
grow a garden even a patio garden
Join a CSA
Visit your local farmers markets, produce stands
Share garden fair with your neighbors
Stay home & cook your own food - control your ingredients
Don't use your oven every day- have a couple of meatless days
Staying hydrated keeps you cool.
Eat light - don't overeat
Freeze fruits, berries, melons - enjoy your favorites frozen
Eat your water (lettuce, cucumbers, celery, watermelon, berries, broccoli, cabbage, etc.)
Here's to your health! Stay cool this summer!