Cooling Foods: Summer Recipes for Staying Hydrated and Nourished

Even though back-to-school preparations are in full swing, the summer isn’t over yet! And neither is the heat. 

Keeping our bodies cool and well-hydrated is essential to staying healthy and happy particularly in these final weeks of summer.

By taking a mindful approach to your diet, you can ensure you stay nourished and refreshed, ready to enjoy all the sunshine and joy of the end of summer.

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The Importance of Cooling Foods

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Cooling foods are those that help lower the body's internal temperature, combat dehydration, and provide essential nutrients. 

Incorporating these foods into your diet can prevent heat-related ailments, improve digestion, and maintain overall well-being. Common cooling foods include:

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• Cucumbers: High in water content and low in calories, cucumbers are perfect for hydration.
• Watermelon: Packed with water and electrolytes, watermelon is a hydrating and sweet summer treat.
• Mint: Known for its cooling properties, mint can be added to beverages and dishes for a refreshing twist.
• Yogurt: Rich in probiotics and cooling by nature, yogurt aids digestion and provides a protein boost.
• Citrus Fruits: Oranges, lemons, and limes are hydrating and packed with vitamin C.
• Berries: Strawberries, blueberries, raspberries, and blackberries are all hydrating and full of antioxidants.

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These cooling foods can also be used and enjoyed in a variety of ways including Salads, smoothies, cold soups, infused in water, or even just as a quick snack. 

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Here are some other cooling foods and delicious recipes to help you beat the heat this summer:

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Watermelon Feta Salad

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Ingredients:

• 4 cups watermelon, cubed
• 1 cup feta cheese, crumbled
• 1/4 cup fresh mint leaves, chopped
• 1/4 cup red onion, thinly sliced
• Juice of 1 lime
• Salt and pepper to taste

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Instructions:

1. In a large bowl, combine watermelon cubes, feta cheese, mint leaves, and red onion.
2. Drizzle with lime juice and gently toss to combine.
3. Season with salt and pepper to taste.
4. Serve chilled.

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Melon and Prosciutto Salad

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Ingredients:

• 1 cantaloupe or honeydew melon, peeled and sliced
• 6 slices prosciutto
• 1/4 cup fresh basil leaves
• 2 tablespoons olive oil
• 1 tablespoon balsamic glaze
• Salt and pepper to taste

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Instructions:

1. Arrange melon slices on a serving platter.
2. Tear prosciutto into bite-sized pieces and scatter over the melon.
3. Add fresh basil leaves.
4. Drizzle with olive oil and balsamic glaze.
5. Season with salt and pepper to taste.
6. Serve immediately.

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Yogurt and Berry Parfait

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Ingredients:

• 2 cups Greek yogurt
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1/4 cup honey
• 1/4 cup granola

Instructions:

1. In a serving glass or bowl, layer Greek yogurt, mixed berries, and a drizzle of honey.
2. Repeat the layers until all ingredients are used.
3. Top with granola just before serving for added crunch.
4. Serve immediately.

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Avocado and Cucumber Soup

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Ingredients:

• 2 large cucumbers, peeled and chopped
• 2 ripe avocados, peeled and pitted
• 1 cup Greek yogurt
• 1/4 cup fresh lime juice
• 1/4 cup fresh cilantro, chopped
• 1 clove garlic, minced
• Salt and pepper to taste
• Cold water as needed

Instructions:

1. In a blender, combine cucumbers, avocados, Greek yogurt, lime juice, cilantro, and garlic. Blend until smooth.
2. Add cold water a little at a time until desired consistency is reached.
3. Season with salt and pepper to taste.
4. Chill in the refrigerator for at least 1 hour before serving.
5. Serve cold, garnished with additional cilantro if desired.

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Tropical Chia Pudding

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Ingredients:

• 1/4 cup chia seeds
• 1 cup coconut milk
• 1 tablespoon honey or maple syrup
• 1/2 cup pineapple, diced
• 1/2 cup mango, diced
• Shredded coconut for topping

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Instructions:

1. In a bowl, combine chia seeds, coconut milk, and honey or maple syrup. Stir well to combine.
2. Cover and refrigerate for at least 4 hours or overnight, until the mixture thickens.
3. Before serving, stir the chia pudding to ensure even consistency.
4. Top with diced pineapple, mango, and a sprinkle of shredded coconut.
5. Serve chilled.

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Chilled Corn and Avocado Salad

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Ingredients:

• 2 cups fresh corn kernels (from about 4 ears)
• 1 avocado, diced
• 1 red bell pepper, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• 2 tablespoons olive oil
• Salt and pepper to taste

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Instructions:

1. In a large bowl, combine corn kernels, avocado, red bell pepper, red onion, and cilantro.
2. Drizzle with lime juice and olive oil.
3. Toss gently to combine.
4. Season with salt and pepper to taste.
5. Serve chilled.

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Mango Avocado Salsa

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Ingredients:

• 2 ripe mangoes, diced
• 1 avocado, diced
• 1/2 red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• Salt and pepper to taste

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Instructions:

1. In a large bowl, combine mangoes, avocado, red onion, and cilantro.
2. Drizzle with lime juice and gently toss to combine.
3. Season with salt and pepper to taste.
4. Serve chilled with tortilla chips or as a topping for grilled fish or chicken.

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These recipes will keep you cool and hydrated, making the most of summer's fresh produce and vibrant flavors. Enjoy!

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Looking for more? Check out Healthy (and Delicious) Snack Recipes to Enjoy this Summer.

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