Keep It Cool: Summer Recipes, Tips, & Tricks to Beat the Heat

This summer's heatwave has been quite a challenge. Staying cool is not just a matter of comfort; it's also important for our safety. Here are some fun tips to help beat the heat this summer, including a couple of delicious no-cook recipes featuring fresh, local produce from Ontario grocery stores, farmers' markets, or even the Woolwich Community Health Centre community garden (see our last blog post for what we're currently growing)! Use these recipes when it's hot outside, during a power outage, when trying to conserve energy, or when you're away from home for a quick and easy solution. Let’s stay cool together!

Tips to Beat the Heat

• When at home, keep your blinds/curtains closed to help cool your home. Try placing a bowl of ice water in front of a fan for a refreshing breeze. Enjoying a cool shower or foot baths can keep our bodies from overheating.

  
  

• When outdoors, consider planning activities earlier in the morning or later in the evening to avoid peak sun hours. Wear sunscreen and a hat to protect yourself from the sun, or seek shade or bring a portable umbrella for a little extra comfort from the sun. Wearing light-coloured and loose clothing can keep you cool, along with having a water bottle nearby for staying hydrated.

  
  

• When cooking, try to avoid using the stove, oven, toaster, or microwave and instead use appliances like blenders and mixers because they do not produce heat. Cooking outdoors on a barbecue is an excellent way to prepare food without warming your home. Recipes that don't require cooking include sandwiches, salads, wraps, cold bowls, smoothies, or parfaits. If you need to use the stove or oven, the best times to cook are early in the morning or later in the evening to avoid heating your home.

No-cook required recipes

Mediterranean Chickpea Wraps

o   Start by mashing up some chickpeas with a splash of lemon juice and your favourite spices to pack in some extra flavour.

o   Fill your wrap with fresh produce like lettuce, spinach, cucumber, tomato, and red onion—mix and match to find your perfect combo!

o   Drizzle on some delicious tahini dressing for a tasty and balanced meal!

o    Link for reference: https://heartfeltrecipes.com/mediterranean-chickpea-salad-wraps/ 

Tuna and White bean salad

o   Canned tuna and white beans are perfect for when you want a no-cook meal!

o   How about adding some local vegetables like tomatoes, cucumbers, and red onions? Fresh herbs like parsley and basil can bring it all together too!

o   Feel free to mix things up with different dressings! You can switch it up with Italian, French, Greek, or even a Mexican dressing for a tasty twist.

o   Link for reference: https://thelemonapron.com/mediterranean-white-bean-and-tuna-salad/ 

Fun and Cool Snack Ideas 

o   Get creative with homemade popsicles! Simply add your favourite fresh fruits to a mould and pour in some water, juice, or lemonade before popping it in the freezer.

o   Want a smoothie twist? Try filling your popsicle mold with your favourite smoothie! 

o   How about some frozen berry bites? Just dip your fresh fruits in yogurt, place them on a tray, and freeze.

If you have any questions or need additional support, please reach out to a registered dietitian at WCHC for assistance.

Written by Caprice Henning, nutrition student