It’s summer time and that means the weather is heating up and its time for summer recipes! It also means its time to bust out your favorite summer recipes. Cooling foods not only keep us from overheating, they reduce the tendency to get irritable, impatient and angry. Nobody wants to stand over a hot stove when the weather is scorching, so read on to learn some quick, easy and cooling foods & recipes!

Beverages

It’s always important to stay hydrated. Our body is 50-65% water, for instance, the brain and heart are composed of 73% water, and the lungs are about 83% water. So, a dehydrated brain can actually result in forgetfulness, confusion, and headaches.

This summer, try to keep a filled water bottle with you at all times. Also, stay away from sweetened drinks and caffeinated drinks which are dehydrating. Herbal teas, and fresh fruit or vegetable juices are great in summer. However, just remember that fruit juices are high in sugar and calories. Coconut water is both cooling and helps to replenish electrolytes.

There are numerous health benefits in Green Tea, including its cooling effect. This type of tea is one of the most cooling as they are minimally oxidized in contrast to Black teas which are fully oxidized. Green tea contains EGCG (Epigallocatechin gallate), a plant compound, that helps burn calories for healthy weight support. Even if you drink green tea hot, it has a cooling effect. It is chockful of numerous antioxidants that help:

• Cardiovascular health support
• Enhance weight loss
• Support healthy blood sugar levels
• Protect against UV radiation

If you are a tea drinker, green tea is your cup of tea for summer. Drink it hot or make it into iced tea.

Fruit

Enjoy the bounty of summer fruits. For example, peaches, apricots, cherries, watermelon, cantaloupe, and berries are especially good for helping the body reduce the fiery summer heat. So, juice them or make popsicles with watermelon juice or any other combination, including yogurt. Fruits are an excellent source of many essential nutrients including vitamins C, folate (folic acid), and potassium.

So, one to 2 ½ cups of fruit are recommended each day, according to your daily calorie requirement. Watermelon, which is particularly cooling and a summer favorite contains fiber, water, vitamins A, B-6, C, folate, numerous minerals and the most lycopene found in any other fruit or vegetable. (For information about the amazing benefits of lycopene, see EffiHealth’s blog post about lycopene benefits.)


Acai berries, which are a Brazilian super food, are a dark purple fruit with cooling effects. Overall, they are mostly found as a frozen fruit puree, in powders, or pressed juice. Acai contains more powerful antioxidants than blueberries and cranberries, and numerous vitamins, trace minerals, and amino acids. Acai berries help:

• Strengthen the immune system
• Healthy cholesterol level support
• Maintain healthy weight (along with a healthy diet and exercise) by supporting a digestive tract

Finally, sprinkle on the herbs and spices. They’re easy to use and contribute added flavor and antioxidants to your diet. Cooling spices include mint, cardamom, coriander, fennel and turmeric. Cooling herbs include cilantro, mint & dill. In addition, cooling grains include amaranth, barley, quinoa, rice, tapioca and wheat. Use them in salads mixed with veggies.

Summer Recipes to Cool You Off

 

Arugula, Watermelon and Feta salad (serves 4)

watermelon mixed with feta and arugula in bowl summer recipe

Cut 4 cups watermelon into 1-inch chunks 1 cup chopped mint leaves 1/2 cup crumbled feta cheese 6 cups arugula (washed) Dressing: ½ cup olive oil, ¼ cup lemon juice, 1 Tbs honey whisked together. Add salt and pepper to taste. Place arugula, watermelon, feta and mint in a serving bowl. After that, toss gently with dressing. Finally, adjust seasonings and serve immediately.

Quinoa salad (serves 6)

quinoa salad with halved cherry tomatoes and onion and zucchini

1 cup of quinoa ½ medium onion 1 zucchini cut into small cubes 1 cup cherry tomatoes, halved 2/3 cups black beans or garbanzo beans Olive oil and balsamic vinegar dressing Firstly, wash the quinoa. Be sure to rinse it first to remove saponin, a naturally occurring chemical that coats each grain to ward off insects. It has a strong, bitter flavor, however, washing it should help.

Secondly, sauté onion and zucchini, and mix with the quinoa. After that, add fresh tomatoes, beans, and a dressing made with olive oil and balsamic vinegar. Delicious!

Mango lassi (serves 2)



two glasses of mango iassi on table with sliced mango

1 cup plain yogurt ½ cup milk 1 cup chopped ripe mango or frozen chopped mango 4 teaspoons honey or sugar according to taste Dash of cardamom (optional Ice (optional) You will have to experiment with the consistency and sweetness. For example, add water if you want it thinner, less sweetener if the fruit is very ripe. So, you may not have to add any sweetener at all.

At last, blend in blender and enjoy!

EffiHealth offers both AcaiTrim & AcaiTrim Platimum, which contains Green Tea Extract and Acai Fruit Extract in a proprietary blend, supporting healthy weight loss to help you achieve your diet success… all while keeping you cool with these summer recipes!

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