Summer Loving
The summer solstice in the northern hemisphere unites with Father’s Day this year, June 20th, stretching its rays upon the landscape until the autumn equinox on September 22nd. This period of sunshine, heat, and estivation, bellows for easy living….. layering breezy clothing, eating chilled foods, and plunging into aquatic fitness. What better way to celebrate the summer season and fathers everywhere than to spend time outdoors enjoying the natural world, even staying out past dusk to catch a glimpse of the summer constellations. Make the most of this beloved season by fueling up with cool recipes that require no cooking, hello raw foods! Enjoy my watermelon gazpacho recipe below, which can be made ahead and served in a pinch, and who said popsicles are just for kids??? Adults will love my Smashed Watermelon Ice Pops, as they are sure to go down like the sun. The lazy, hazy, crazy, days of summer are here!
Why Eat Raw Foods?
Eating in the raw does not require cooking and therefore involves whole foods that are unprocessed, plant based, and easy to prepare. Some people consume raw animal products, which can come with risks, but for the purpose of this highlight I will be referring to raw foods of plant origin. This is not a diet, but rather suggestions on how to incorporate raw foods into your favorite summertime meals to ease up your time and spark your taste buds. Adding raw foods and recipes throughout the week is a great way to boost your consumption of fresh fruits, vegetables, vitamins, minerals, phytochemicals, fiber, and water too! Raw foods can be a great addition to cooked meals or foods of animal origin. The goal is to eat a variety of foods, both raw and cooked, diversifying your gut, palate, and plate.
Preparation of raw foods can include blending, drying, soaking, sprouting, freezing, or juicing. The idea is not to heat or process the foods, therefore keeping them in their natural state. This is where mixing textures and flavors comes into play. Blending smooth textures with coarse ones, and sweet flavors with spice, unveils raw foods in a whole new way. Some of my favorite kitchen gadgets for preparing in the raw are: blenders, food processors, spiralizers, graters, silicon molds, and peelers. The key is to think about adding this method of cooking to your weekly lineup, having a raw foods night for dinner, or adding a raw side to your cooked meal, you may have been doing this already with a hearty green salad. Summer is the perfect time to eat raw, keeping the heat out of the kitchen and time off your hands.
Some examples of raw foods are: fruits, vegetables, dried fruits, dried vegetables, fresh fruit or vegetable juices, sprouted beans or grains, raw nuts or seeds, coconut milk, nut milks, cold pressed olive oil, seaweed, and fermented foods.
Check out my free downloadable “Summer Fruits and Vegetables” Hydrating guide:
What are Summer Flavors?
In June we still see asparagus, arugula, spinach, beets, carrots, and peas, with corn, bell peppers, cucumber, radishes, rhubarb, and zucchini taking up more space in the market. Fruits like pineapple, cherries, blueberries, plums, melons, apricots, passion fruit, and strawberries also take center stage. Duck, lamb, and mackerel are available too!
Then in July we add eggplant, garlic, more summer squash, blackberries, lemons, limes, nectarines, peaches, mulberries, and tomatoes, along with duck, lamb, and lobster!
August brings artichokes, cauliflower, sweet potatoes, figs, more stone fruits, and tomatoes, while keeping many of the flavors above.
In September we start to see maincrop potatoes, wild mushrooms, almonds, apples, chestnuts, cranberries, pears, plums, pomegranate, and raspberries.
Summer Kitchen
Summer cooking is just as easy chilled, frozen, or seared to perfection. I love to catch the cooler part of the day outside, starting with a morning iced latte (espresso, milk, and ice), while I water my outdoor plants. Breakfasts include smoothies with frozen fruit, yogurt, juice, and lots of ice which keeps them thick and colder longer. Summer salads, like my tabbouleh recipe, and chilled soups, are the very definition of fridge to plate lunches. Outdoor grilling is a favorite too. You can pretty much grill anything from proteins, veggies, fruits, and yes cheese, to dress a dinner plate.
Watermelon takes center stage in summer, as we see many varieties pop up in the markets from the beginning of June until September. Watermelon is also super hydrating, coming in at 92% water, and full of vitamin C, vitamin A, and Potassium, which is why I choose to highlight this perfect seasonal fruit in my new summer recipes. I created this sweet and spicy watermelon gazpacho recipe, as well as this frozen watermelon treat to keep you cool when things are getting well, you know, summery.
Check out the recipes here:
Summer Plunge
Not only is it smart to keep the heat out of the kitchen in the summer, but it is a good idea to keep the heat off your skin too. Summer temperatures can reach into the triple digits, or “feel like it” with added humidity and lack of breezes. Growing up in Arizona and living in Florida, HOT was HOT, no matter if it was dry or humid. Finding a body of water to jump into, shade cover for me or my car, or an air-conditioned place to chill, are daily tasks this time of year. Added daylight can boost your active time outdoors, but it is important to wear sunscreen, coverup with light colored clothing, wear sunglasses and a hat, and drink plenty of water. Here are some ideas to help you stay active in the summer:
Enjoy an early morning or early evening walk, aim for sunrise or sunset in your area, beating the prime heat from 12-3pm. Even better pick a cool spot to meet up with a friend before you head out, or a cool spot to enjoy a beverage after.
Sign up for a new indoor fitness class.
Wash your car, then hose yourself down afterwards.
Kids or no kids, water balloon fights and sprinklers are still fun!
Take that plunge! Check out your local pool, beach, lake, or river and jump right in!
If the intense heat has you feeling less than motivated, with low energy, than ease into things. Sometimes it is best to slow down, unplug, and listen to your body. A change in environment can be a wonderful experience, so can biting into the most delicious seasonal produce around (Insert chin drip here).
So go ahead and thump that watermelon, make sure it’s a good one, enjoy!
XO,
Colleen
Watch me stay cool this summer on IG @colleencompletehealth