Cooling plant-based dishes to make in the heat of summer

There comes a time every summer where a heat wave completely catches me off-guard. Being in New England, so much of the year is spent wearing sweaters, socks, and jackets to keep warm, making soups and warm dishes to feed the soul. The suddenness of sweating and feeling like nothing will cool me down is a jarring contrast. All of a sudden, the idea of a hot meal sounds ludicrous. My appetite, normally so robust and untamable, is barely alive.

This is a normal reaction to heat. Our bodies prioritize cooling and hydration when over-heated, meaning our hunger levels can easily drop on hot summer days. While this might be good news for those of us hoping to shed a pound or two before heading to the beach, eating is no less important in the summer than it is in winter. And thankfully, plants can help us out.

Summer is a wonderful time to take advantage of fresh fruits and vegetables. They’re in season, they’re flavorful, and several are chuck full of water, perfect for staying hydrated. And best yet: there are several cooling meals to make with them that gives us the nutrients we need while also keeping us cool.

Gazpacho

Spaniards know a thing or two about hot weather. Spain, with its arid weather and long summers, offers a number of meals that are perfect for those sunny, scorching summer days. Gazpacho is one such meal: a cold soup, meant to be both a celebration of summer vegetables and a refreshing, nutritional meal to enjoy in the heat. Originally from Andalusia, the southernmost region of Spain, and also the warmest of Spain’s regions, this soup had its origins as a bread and olive oil soup, until later becoming a celebration of vegetables. Bread is still an important feature of it however, with some adding it in the soup for texture and others having it on the side.

Recipes abound for gazpacho, but there are a few things to keep in mind. For one, the Spanish insist on fresh, ripe tomatoes. This is the base of the soup. Replacing fresh, or unripe tomatoes with canned will significantly alter the dish for the worse. Secondly, whatever other vegetables you decide to serve in it should be raw. This will help to maintain their flavor and provide the best nutritional value in the dish as possible.

Vietnamese Spring Rolls

Spring rolls may bring to mind the Chinese fried version. The Vietnamese have a healthier alternative with fresh, colorful vegetables held together in semi-transparent rice paper. Served either at room temperature or cold, these spring rolls are a testament to fresh vegetables and great for a get together.

What you add to these will depend entirely on what you like. Several recipes call for the full rainbow of vegetables, some vermicelli noodles, and maybe a protein (such as crispy tofu or tempeh). With a lovely dip on the side, these rolls are the perfect way to cool down in the summer, while still celebrating all that vegetables have to offer.

Edamame Crunch Salad

Not all beans taste spectacular when cold or without having cooked them somehow. Edamame beans however, have a wonderful flavor just on their own. They’re sometimes even served as a side or appetizer at Asian restaurants.

For the summer months, edamame can be a great bean to feature in a cold salad featuring other crunchy vegetables married with an Asian dressing. The edamame still takes center stage in flavor, providing a protein-rich meal that’s great as a lunch or a light dinner. What’s more, you don’t have to cook any of the ingredients, meaning less work in the kitchen, and a deliciously cooling end product.

Smoothies

Nothing says summer like a delightfully colorful fruit smoothie. When fresh fruit abounds, that’s my cue to get out the blender and start playing around with flavors.

What goes into your smoothie can be whatever your heart desires, though a lot will depend on what you want to get out of your smoothie. If this is a morning protein breakfast, then adding some plant-based protein powder, chia seeds, and perhaps some dairy-free yogurt would be best. For those that just want to enjoy the best of what summer fruits have to offer, I highly suggest berries which are rich in antioxidants, other other tropical fruits like pineapple, mango, and kiwi.

Watermelon Popsicles

Watermelon on its own is a terrific summer treat, and one needn’t do more to make it more magical. But for the popsicle-lover (I live with two popsicle fanatics), adding in watermelon with a little cucumber, lime, or maybe even strawberry, can make for a wonderful, easy-to-prepare, cooling summer dessert.

Simply buy yourself a few popsicle holders, splash whatever you like into them, and freeze them for a few hours to enjoy later. You’ll impress your guests with this simple dessert while also cooling down on a long, hot summer night.