When it’s hot out, be cool with your food

Did you ever think, “It’s just too hot to eat?” I remember many such days when all my kids wanted was ice cream or popsicles for dinner. Can I confess that once or twice I gave in? A summer heat wave is the time for cool eating, yet we stand around a hot grill and grill our steaks and burgers, chicken and hot dogs to perfection — even on a 90+ degree day! And we do this all summer long — even during heat waves!

But we can do things differently. We can put cool, light foods into our tummies and keep our bodies cool (sometimes much better than eating steaming hot food). Heavy foods take work to digest, and high temperatures can be a stressor on the body. The last thing we need to do is try to comfortably digest a heavy steak dinner. 

Nothing says cool summer eating like a salad, but, in all honesty, a green salad is not a satisfying dinner for everyone (anyone?). For me, when it is that hot, I am content to eat some cold watermelon and drink gallons of iced tea, but my husband wants a more substantial meal, so I have found some cold dishes to keep everyone happy.

Lots of foods can be prepared the night before on the grill or in the oven and then used through the week. I always grill extra chicken breasts, red onions, portobello mushroom caps and other veggies to eat throughout the week. Grilled peppers are great chilled, as are many other veggies. I love grilled zucchini cold with some light lemon yogurt dip, and mushroom caps make great sandwiches on ciabatta rolls with grilled red onion and a dab of garlic aioli and, for a splurge, some mozzarella melted over all! These can even be made into veggie stacks with fresh mozzarella or hummus and fresh basil leaves.

It is hot outside — so it is time to eat cool, drink cool, and stay cool!

Broccoli Salad with Grapes and Walnuts (Pareve, GF)

I love this salad and can munch on it for a snack or even as a light lunch! Light mayo and less sugar or non-nutritive sweetener help reduce the calories, and the fiber in the veggies cuts the carbs a bit, so enjoy! Make sure all veggies are cold.

4 cups chopped fresh broccoli florets

1 cup chopped celery

1 cup thinly sliced scallions, white and green parts

1/2 to 1 cup thinly sliced red onions, sliced cut into quarters

1 cup halved green seedless grapes

1 cup halved red seedless grapes

1 cup walnut pieces

OPTIONAL: Drained and rinsed chickpeas (adds a bit of protein)

Dressing:

1 cup low-fat or non-fat mayonnaise (scant)

1/3 to 1/2 cup sugar or equivalent amount of sweetener

2 to 5 Tbsp. white vinegar, to taste

OPTIONAL: 1 cup dried cranberries

Mix salad ingredients, except the nuts, and toss well. Mix the dressing ingredients and pour over salad. Toss to coat. Chill before serving. Add the nuts just before serving and toss to mix. Makes a large bowl or about 8 to 12 servings.

Grilled Veggie Stack or Sandwiches with Hummus (Pareve, GF)

Grill the veggies a day or so before and use as needed within a few days. I like to use a simple brush of balsamic vinegar and olive oil and some fresh herbs when I grill the veggies, but season as you like.

2 red, green or yellow peppers, charred, cooled, skin and seeds removed

4 to 6 Portobello mushroom caps, gills and stems removed

2 large red onions or sweet Vidalia onions, sliced and well grilled

2 zucchini, sliced diagonally, grilled until softened, but not mushy

1 eggplant, sliced into rounds

Hummus, plain or any flavor (I love garlic flavored) 

Fresh mozzarella, sliced

Freshly torn basil leaves or snipped chives

Any condiments and seasonings you like

OPTIONAL: Ciabatta rolls or any bread or roll you like

Sliced cheese or feta crumbles

For the pepper, grill until black and blistered. Place in a paper bag, close the bag for 20 minutes and then peel off the blackened skin under cold water. Cut in half, remove the seeds and white membrane and place on a plate. Drizzle with olive oil, cover and refrigerate.

Brush the rest of the veggies with extra virgin olive oil and season as you like. Grill to perfection and place on a flat platter. Cover and refrigerate.

Place a mushroom cap on a plate, spread as thinly or thickly as you like with hummus, add a pepper slice, more hummus, a slice of onion and top with more hummus. Drizzle with a bit of balsamic or garlic vinegar and some extra virgin olive oil, season with freshly snipped chives or torn basil leaves and salt and pepper as desired. Makes 4 to 6 stacks.

Chicken or Salmon Salad with Almonds, Lemon and Chives (Meat, Pareve, GF)

This is quick and easy. Use the medium shredding disc of a food processor to shred the veggies.

2 cold, grilled chicken breasts or 6 ounce salmon filets, thinly sliced

2 cups shredded lettuce

1 cup shredded carrots

1 cup shredded purple cabbage

Juice from one lemon

1/2 cup snipped chives

1 to 2 Tbsp. extra virgin olive oil

1 cup slivered almonds, (you can use walnuts, pecans, cashews or pistachios)

Salt and freshly ground black pepper to taste

OPTIONAL: I love to garnish this with freshly shelled sweet peas.

Mix all ingredients in a large bowl. Serve on a bed of lettuce with other veggies like tomato wedges, celery sticks, cucumber slices, avocado slices, etc. Serves 2.

Lemon Garlic Vinaigrette (Pareve)

There is no end to the ease with which you can make your own salad dressings. This is one of my favorites!

1/3 to 1/2 cup freshly squeezed lemon juice

1/2 cup extra virgin or light olive oil

2 tsp. freshly grated lemon zest

1/2 tsp. Grated or minced garlic, about 1 clove

Pinch sugar to taste

Salt and pepper, to taste

OPTIONAL: Up to 2 Tbsp. cold water to cut the strength of the lemon juice.

Mix all ingredients together in a tightly closed jar. Shake well to emulsify. Makes about 1 cup.

Raspberry Vinaigrette Dressing (Pareve)

2 Tbsp. seedless raspberry preserves (more or less, to taste)

1/2 cup good quality raspberry or raspberry balsamic vinegar
1/4 to 1/3 cup sugar (to taste)

2 tsp. Dijon mustard (more or less, to taste)

1 tsp. finely minced red onion or shallots

1 tsp. freshly squeezed lemon juice

1 Tbsp. pomegranate juice, for color and to deepen flavor

Pinch salt 

Pinch white pepper

1/2 cup Canola oil 

1/2 cup fresh raspberries

Place the jam in a small microwave safe container and microwave to melt. Whisk all ingredients together except for the canola oil and fresh raspberries until fully blended and smooth. When blended, add the oil in a slow stream, while continuing to whisk. When emulsified, add the whole raspberries, and gently crush them with a fork while mixing. Makes about 1 cup.

Avocado and Orange Salad with Lime and Cilantro (Pareve)

This is perfect with Any oranges and delicious avocados. Add some fresh strawberries and enjoy.

3 ripe avocados cut into chunks

2 oranges, peeled and separated into segments, membrane and pits removed 

1 small, sweet, red onion, cut in half and into thin slices

OPTIONAL: 1 bunch radishes, thinly sliced

OPTIONAL: Straw berries, cold sliced chicken or turkey breast, cold poached or grilled salmon, sliced roast beef

Other vegetables as desired

Dressing:

1/4 to 1/2 cup fresh cilantro, finely minced

2 to 3 Tbsp. freshly squeezed lime juice

2 to 3 tsp. orange juice from one orange

1 clove garlic grated or pressed through a garlic press

1 tsp. or to taste agave nectar or honey

1 Tbsp. apple cider vinegar

1/3 to 1/2 cup extra virgin olive oil

Salt and pepper to taste

Fresh baby lettuce leaves

Prepare the avocado, by peeling and cutting it into chunks, and place in a large bowl. Add the orange segments and the onion and toss gently. 

Add the first six dressing ingredients to a food processor and pulse until the cilantro is finely minced. Add the oil and pulse several times to emulsify. Taste and adjust ingredients, adding more juice or sweetener as desired. Add salt and pepper to taste and pulse once more. Pour into a bottle and serve.

Plate the salad with the baby lettuce, radishes, avocado, orange segments and red onion. Add the protein, if desired. Serves 4 to 6.