11 cooling foods, 5 easy recipes to beat the heat

We love summer for its long, hassle-free days and plenty of fun in the sun. But when the mercury rises to unthinkable levels, summer can completely drain us all. The long days we craved in the winter seem never-ending.

Let’s change that.

By making some smart food and beverage choices, we can minimize the sun’s toll on our bodies and enjoy every minute of every carefree day.

First and foremost, don't get parched.

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Dehydration is one of the major causes of low energy and increased heat exhaustion in the summer. And you often don’t feel dehydrated. By the time you feel thirst, you’ve been dehydrated for a while. Stay in front of it this summer and hydrate. Also, think beyond water (which is always a great choice). Fresh fruits and vegetables provide loads of water, with vitamins and minerals to boot. When you consume water, fruits and vegetables with a high water content, you hydrate the body’s cells, which translates to a lower body temperature.

And there are powerful nutrients that cool you from within, too. Here are 11 foods that get the job done, with five recipes that incorporate most of them.

Cucumber

Who wants to be “cool as a cucumber” this summer? When the temperature soars into the uncomfortable zone, we all do. So why is the veggie so cool? Cucumbers are profoundly hydrating; and it’s crucial to stay hydrated in the heat. Nibble on cucumber slices, dipped in cool ranch or hummus, for a great snack.

Green “juice” is another excellent option. Combine cucumber, lemon and spinach in a blender (with ice if desired) and puree until smooth and drinkable, adding a little water if necessary. If you want to try cucumbers in ways you’ve never tried before, whip up myIndian Raita with Naan and Watermelon Salsa recipes. You’ll be glad you did.  

Watermelon

With the amount of flavor it packs, it’s amazing to me that watermelon is 95 percent water. Sweet, juicy and crunchy, the fruit reduces body heat immediately — perhaps that’s why watermelon slices are such a welcome addition to every summer soiree. And it makes for a refreshing salsa.

But don’t relegate the melon to hand-held slices and “balls.” The flesh is excellent when pureed into a juice; I like to add a splash of lemon or lime. 

Peaches

Summer or not, you should always reach for seasonal produce first. Why? Seasonal fruits and vegetables dish up what the season craves. In the summer, peaches fit the coolant bill (whereas tubers and winter squashes warm us like space heaters in the winter).

At just 35-50 calories each, fresh peaches are crammed withvitamins A and C,riboflavin and potassium, essential nutrients for maintaining healthy skin and body. And take note: Dried peaches help regulate the body’s production of heat. For a sensational peach dessert, try my Strawberry Peach Sherbet recipe.

Leafy greens

When it comes to healthy food options, leafy green vegetables seem to find a spot on every list. Greens like spinach, kale, collard greens and romaine are all rich in vitamins and minerals, besides having a very high water content.Veggies that are brimming with water not only cool the body, they’re easier to digest. That means your body doesn’t have to work as hard, which saves you energy and keeps you cool.

Opt for large green salads mixed with other water-rich vegetables, such as celery, iceberg lettuce and tomato. Need a recipe to kick-start things? Look out for myWilted Kale Salad with Coconut Water Vinaigrette.

Pineapple

Just like leafy greens and cucumbers, fresh pineapple is crammed with water and nutrients. Consider adding the flavorful, cooling fruit to salads and smoothies. You also can place fresh pineapple slices on burgers and grilled chicken for extra flavor and texture. You’ll get heat from the meat and cool from the fruit.

An added bonus? Pineapple contains bromelain, an enzyme that reduces inflammation in the body. Check out my recipe forHawaiian Chicken with Grilled Pineapple and Zucchini,which incorporates two cooling foods.

Zucchini

The true squash of summer, zucchini ranges in color from yellow to dark green. All varieties are water-packed and high in vitamin C, phytonutrients and manganese, a mineral that helps protect your body from free-radical damage (especially important when we spend long summer days in the blazing sun). Manganese also promotes collagen production and the growth of healthy bone tissue.

Fresh mint

Chock-full of antioxidants, mint has been used as a home remedy for lowering body heat for centuries. There’s no doubt the zesty herb provides a cooling effect, but why?A quick science primer will explain:Our nervous system is built to sense changes in temperature. The receptor protein that senses those temp changes isTRPM8 and it’s found in all cold-sensing nerve cells. Once activated by TRPM8, our nerve cells send a message to the brain that “things are cooling down.” 

Here’s where mint comes in: It contains menthol,a chemical that directly binds to TRPM8 and activates it. In essence, it tricks the brain into sensing a temperature change. Trickery or not, it’s a cool effect. I add fresh mint to myStrawberry Peach Sherbet recipe, and whiz mint leaves into juices and smoothies all summer long.

Radishes

Apart from being water-rich, radishes are packed with vitamin C, a powerful antioxidant that lowers body heat. Radishes also have anti-inflammatory properties, which are effective for fighting heat stress. Add sliced radishes to your salads and sandwiches and let the cooling begin.

Lemons

All citrus fruits have incredible cooling effects on the body, and they promote detoxification (thanks to vitamin C). Add a squeeze of fresh lemon (and lemon wedges) to your water and, as you sip and stay hydrated throughout the day, you’ll be adding immune-boosting compounds that protect your body and skin (the body’s largest organ).

Yogurt

Curd is adairy product obtained by curdling milk with an acidic ingredient like lemon juice or vinegar. In India, curd is hailed for its ability to aid digestion and provide a cooling relief from spicy foods. It’s a well-known body coolant. Yogurt is obtained using a similar process (the milk is fermented with two different strains of live bacteria), and it produces the same cooling result.

Create cool summer treats by using yogurt (regular or Greek) as the base for smoothies, milkshakes, dips and “ice cream bars.” For a refreshing dessert, add diced fruit and mixed berries to yogurt and top with a sprinkling of granola or nuts. For a great side dish, try myIndian Raita with Naan.

Coconut water

Coconut water is loaded with electrolytes and essential minerals that help keep the body well hydrated. Drink a glass ofcoconut water to naturally balance the electrolyte levels in your body and to regulate your body temperature. Also, try myCoconut Water Vinaigrette.

THE RECIPES

Watermelon Salsa

Servings:8-10.

From Robin Miller

• 3 cups diced watermelon
• 1 cup diced cucumber,preferably seedless/English cucumber (also called hothouse)
• ½ cup diced mango (also water-rich!)
• ¼ cup minced white onion
• 1 tablespoon fresh lime juice
• 1 jalapeño pepper, seeded and minced
• 2-3 tablespoons chopped fresh basil
• Salt and freshly ground black pepper to taste

Preparation:

Combine all the ingredients in a large bowl and toss to combine. Serve immediately or chill until ready to serve.

Wilted Kale Salad with Coconut Water Vinaigrette

Servings: 4.

From Robin Miller

• 1 tablespoon olive oil
• ¼ cup minced red onion
• 1 bell pepper, seeded and thinly sliced
• 8-9 cups sliced kale, about 2 bunches (it shrinks when it cooks)
• Salt and freshly ground black pepper

For the Coconut Water Vinaigrette:

• ½ cup coconut water
• 1 tablespoon olive oil
• 1 lemon, juice and zest (1 tablespoon lemon juice,½ teaspoon lemon zest)
• 1 teaspoon Dijon mustard
• ½ teaspoon oregano
• Salt and freshly ground black pepper
• Coconut chips for garnish

Preparation:

Heat 1 tablespoon of the oil in a large skillet or wok over medium-high. Add the onion and bell pepper and cook for 2 minutes, until soft. Add the kale and cook for 3-5 minutes, until wilted, tossing frequently (you may need to work in batches until all the kale fits in one pan). Season to taste with salt and pepper

Meanwhile, to make the vinaigrette, in a small bowl, whisk together the coconut water, 1 tablespoon of the oil, lemon juice, lemon zest, Dijon mustard and oregano. Season to taste with salt and pepper.

Drizzle the vinaigrette over the kale mixture and garnish with the coconut chips.

Hawaiian Chicken with Grilled Pineapple and Zucchini

Servings:4.

From Robin Miller

• ½ cup unsweetened pineapple juice
• ¼ cup ketchup
• 2 tablespoons soy sauce
• 2 tablespoons brown sugar
• 1 teaspoon Worcestershire sauce
• 1 teaspoon finely grated fresh ginger
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• Cooking spray
• 1 pineapple, cored and sliced into rings
• 1 zucchini, sliced crosswise into¼-inch thick rounds
• Salt and freshly ground black pepper
• 4 boneless skinless chicken breast halves, about 5 ounces each

Preparation:

In a small saucepan, whisk together the pineapple juice, ketchup, soy sauce, brown sugar, Worcestershire sauce, ginger, garlic powder and onion powder. Set the pan over medium heat and bring to a simmer. Simmer for 10 minutes, until thickened.

Coat a stovetop grill pan with cooking spray and preheat to medium-high. 

Season the pineapple and zucchini with salt and pepper and add to the hot pan. Grill for 2-3 minutes per side, until you have grill arks and the pineapple and zucchini are crisp-tender. Remove from the pan and cover with foil to keep warm. 

Season the chicken with the salt and pepper and add to the hot pan over medium-high heat. Grill the chicken for 2-3 minutes per side. Brush with the pineapple sauce and grill for 2-3 more minutes per side, until cooked through.

Serve the chicken with the grilled pineapple and zucchini, and extra sauce on the side.

Indian Raita with Naan

Note: This creamy dip also makes a great topping for chicken, steak, fish, and vegetables.

Servings: 4.

From Robin Miller

• 1 cup plain yogurt, preferably Greek
• 1 cup chopped cucumber, preferably seedless/English cucumber (also called hothouse)
• ¼ cup chopped fresh cilantro
• ¼ cup chopped green onions
• 1 teaspoon ground coriander
• ½ teaspoon ground cumin
• Salt and freshly ground black pepper
• Indian naan bread for serving

Preparation:

In a medium bowl, combine the yogurt, cucumber, cilantro, green onions, coriander and cumin. Mix well. Season to taste with salt and pepper. Serve with naan bread.

Strawberry Peach Sherbet

Servings: 4.

From Robin Miller

• 5-6 ripe peaches
• 4-5 large strawberries, hulled and sliced
• 14-ounce can sweetened condensed milk
• ½ teaspoon vanilla extract
• Fresh mint for garnish (optional)

Preparation:

Peel pit and slice the peaches. Spread the peach and strawberry slices out on a wax paper- or parchment paper-lined baking sheet and freeze until frozen, about 4 hours.

Transfer the peaches and strawberries to a blender and add the sweetened condensed milk and vanilla. Puree until smooth and the mixture has the consistency of soft serve ice cream.

Serve immediately or, for a firmer, ice cream-like consistency, freeze in an airtight container until firm. Garnish with fresh mint if desired.

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