20 Summer Foods To Stay Cool and Refreshed

summer food

Keeping your diet right in summer is essential to stay healthy and hydrated. Summer foods make you feel comfortable and refreshed as the mercury keeps soaring and heat rises.

Frozen desserts, cold drinks, processed food, and chaats could be tempting and satisfying in summer. But they cause sluggishness and dehydration.

Healthy summer foods to enjoy

Make your summer fun and joyful with these healthy and nourishing foods, that give you energy and nutrients, without causing dehydration.

These refreshing summer foods won’t weigh you down in the warm weather. Try them to stay healthy and hydrated.

Summer Salads

Indulge in a light, fresh, and cooling summer salad to beat the heat. Here are a few ideas for refreshing salads for a summertime meal.

healthy eating
  • Crunchy Greek salad with feta cheese, ripe and juicy tomatoes, crisp cucumbers, and bell peppers, dressed in extra-virgin olive oil, garnished with dried oregano.
  • Mango and avocado salad in lemon-ginger dressing, garnished with mint and cilantro.
  • Blackberry-peach salad with toasted walnuts, crisp cucumber, and fresh herbs.
  • Grilled corn salad with herbs, nuts, sliced jalapenos, and olive oil dressing.
  • Sprouts and apple salad with sprouted mung beans, chopped apple, and cucumber, dressed with a drizzle of lemon juice, salt, and herbs.

Spinach/Palak Based Dishes

Spinach-based healthy and light meals are comforting on warm sunny days. Here are some nutritious palak/spinach dishes that are gentle on your digestive system and perfectly complement your summer diet.

palak paneer
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  • Spinach and yogurt soup with walnuts.
  • Sauteed spinach with mushrooms.
  • Dal palak is an Indian dish made by cooking lentils with spinach, combined with spices, and garnished with herbs.
  • Palak paneer is paneer (Indian cottage cheese) cooked in pureed spinach gravy flavored with aromatic spices.
  • Sauteed spinach flavored with garlic, parmesan, lemon, and red pepper flakes.

Yogurt dishes

Incorporating these delightful yogurt dishes into your summer diet unfolds delicious and healthy meals to enjoy in the hot season.

yogurt
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  • Cucumber raita is an Indian yogurt dip made by combining yogurt with chopped cucumber, herbs, and spices, that is creamy, cooling, and flavorful.
  • Beet and yogurt soup is refreshing and the perfect summer food to beat the heat.
  • Homemade yogurt parfait with fruit and yogurt makes for a quick and soothing food.
  • Rich and creamy yogurt smoothies are a blend of delicious fruits and fresh yogurt, that make a healthy drink or snack any time of the day.
  • Chaats (Indian snack) made with yogurt sauce.

Summer thirst quenchers

Fresh and healthy summer coolers that quench your thirst and refresh your mind and body help you enjoy summer without feeling dehydrated or tired.

healthy smoothie

Avoid sugar-loaded and fizzy soft drinks that are tempting but dehydrating. Make the best of homemade healthy cooling summer drinks that energize, cool, and nourish you.

  • Mint-infused tea with a generous squeeze of lime aids in digestion and is refreshing.
  • Coconut water is the most hydrating and refreshing summer drink.
  • Lassi is an Indian yogurt-based beverage that is great for summer. It can made sweet and flavored with saffron/cardamom or salty and blended with spices.
  • Homemade lemonade with a dash of mint or blended with strawberries is delightful and soothing on a hot summer day.
  • Indian Kokum sharbat which comes from the lush Konkan coast of India is great for a summer thirst quencher.

Do share your ideas for refreshing and healthy summer foods in the comments.

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This Post Has 2 Comments

  1. Andrea Hunt

    oh those summer salads look amazing!! great post with good ideas for what to eat in this hot weather! Thanks for sharing!

    1. Rancy D'Souza

      Thank you!
      I’m glad you liked the ideas for summer food.

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