Parul Kharod
By Parul Kharod
As I write this, it is 104 degrees here in North Carolina this afternoon. Summer has its advantages, but it also comes with days of scorching heat. Global warming and climate change has brought uncertain weather conditions, and we are seeing more hot days worldwide than ever before. Of course, we want to enjoy the summer, whether it is picnics or a beach trip!
Here are some ideas for meals that will keep you nourished and hydrated. First, let’s talk about some tips for staying cool during hot weather.
Drink adequate amount of water
It has been surprising to see how many people just don’t drink enough water every day! Each person’s goals can vary, but on average adults should be drinking about 2 liters (half a gallon) of water on a daily basis. Drink small sips throughout the day, preferably between meals. Drink room temperature or slightly cooler water, but avoid drinking ice cold beverages as that can disturb normal digestion.
Eat a variety of fruits & vegetables
Fresh fruits and vegetables are a great way to stay hydrated. Vegetables such as cucumber and celery, plus fruits such as watermelon, berries, and pomegranate are all great foods for the summer.
Avoid high sodium/salty foods
Excess salt can make you dehydrated. Be mindful about salty snacks, frozen ready-to-eat foods, and any high sodium sauces and ingredients used in cooking.
Summer picnic meals
Bhel/Chaat: Bhel or chaat is a great picnic treat that is easy to prep ahead of time and provides good nutrients. Make sure to add boiled mung or sprouted mung/moth and boiled kaala chana, raw cut mango, and pomegranate seeds. These foods will provide protein, complex carbohydrates, and good hydration. Avoid adding excess salty mixtures.
Dahi Vada/Dahi Bhalla: Instead of deep fried traditional vada, make a healthier version using mung daal, and make the vada in a paniyaram/appe pan. The cold yogurt flavored with roasted cumin is very cooling. You can use dairy or non-dairy plain yogurt per your preference.
Cucumber Sandwiches: Sandwiches made with cucumbers and green chutney are great as cucumbers have more water content. Use sprouted grain bread and avoid white bread made with maida.
Rice Paper Wraps: Also known as Vietnamese Spring Rolls, these are a great make ahead food for a picnic. The thin translucent rice paper is folded and filled with a variety of fresh vegetables such as grated green/red cabbage, thinly sliced bell peppers, carrots, cucumbers, baby spinach, sprouts, and finely diced tofu. They are usually served with a peanut sauce. These rolls are normally served cold and are a great way to eat more veggies and get your protein.
Nachos: Make a cold platter of nachos by layering baked tortilla chips, black beans and pinto beans, pico de gallo, bell peppers, olives, lettuce, and small amount of cheese if desired. This is another great way to add vegetables and protein to your picnic meal.
Traditional recipes that are okay to pack for a picnic include curd rice, sabudana khichdi, poha, and thepla.
Tips for safety & foods to avoid:
Keep your hands clean: Make sure to wash hands before touching any food. Keep a hand sanitizer if needed.
Ice: Ice can become contaminated when people handle it with unwashed hands, use an ice scoop or tongs, or else food leaks into it from any bags stored on top. Ice for cooling and ice for consumption should remain separate.
Cut up fruit such as cantaloupe and watermelon can also spoil if kept out on a very hot day. Make sure to store cut fruit properly in a cooler.
Potatoes: Potatoes can spoil very quickly in hot weather. Avoid packing anything made with potatoes, especially foods like samosa, aloo paratha, batata vada, etc.
Fried foods: Deep fried foods require excess energy to digest and can worsen dehydration. Avoid foods like samosas, pakoras and other heavy greasy foods.
As I have written before, we need to eat according to what is right for the season. Ayurveda defines it as “Ritucharya”, which is a guide for creating a balanced routine according to the seasons. Just as each person has their own nature or dosha, similarly, each season is also associated with its own energy or dosha. During the summer months, the Pitta dosha is prominent. Pitta is hot and sharp, so we need to balance those qualities with foods that are cool and light.
So, if you want to enjoy those lazy-hazy-crazy days of summer, be sure to follow the above guidelines.
Parul Kharod is a registered dietitian and licensed nutritionist and works as a Clinical Dietitian. She can be reached at parulkharod@gmail.com.
