Beat the Heat with These Cooling Foods
If you’re looking for a way to chill down this summer without cranking the AC down to sub-zero temps or subjecting yourself to ice-cold showers every 15 minutes, I’ve got some tasty solutions. Next time a heat wave hits, cool yourself from the inside out with these frosty eats. Aside from guzzling ice water, munching on the right foods (and seasonings) will give your body a temporary time-out from the stifling temperatures. And while some may seem obvious, I have a few surprises up my sleeve as well.
Watermelon
Watermelon
This hydrating fruit is the ultimate beat-the heat treat. It may be a predictable pick, but a juicy wedge of watermelon never loses its appeal on a sweaty, summer day. The name says it all – this fruit is 92% water, which means it can help fill you up, cool you down, and fight bloat by helping to rid your body of excess sodium. Contrary to popular belief, watermelon is low-cal and low-sugar fruit, clocking in at less than 50 calories per cup or 85 calories per large wedge. This one’s a no-brainer – the only choice you have to make is seeds or no seeds!
More Melon
More Melon
Cantaloupe (95% water) and honeydew (90% water) also boast high H2O contents, making them great hydration helpers. And like watermelon, these sweet-as-candy produce picks help fill you up without filling you out. Cut them up (or get fancy with a melon baller) and toss together a seasonal fruit salad. Or, thread large cubes onto wooden skewers and freeze. These “frozen melon kebobs” make a pretty sweet addition to summer backyard parties.
Frozen Fruit
Frozen Fruit
Keep your freezer stocked with frozen fruit all summer long for those unbearably hot moments that demand an instant cool-down. (You can buy bags of frozen fruit at the store, or stock up on fresh summer produce when it’s on sale and freeze it for later.) My family’s favorites are frozen cherries, berries, and mango chunks, but grapes, banana coins, peaches, and pineapple are terrific, too. Eat them straight out of the bag and they’re like a healthy version of Italian ices, without any added sugar. Or, make a delicious smoothie by blending frozen fruit with lots of ice, milk, and/or low-fat yogurt until smooth and frothy.
Cucumber
Cucumbers
Due to their extremely high 96% water content and tough protective skin, the inside temperature of cucumbers can be up to 20 degrees cooler than the outside air, making them an ultra-refreshing, low-calorie option when the mercury starts to rise. By that same logic, you know cucumbers will keep their cool for beach trips and picnics. Plus, they’re slim-sational: A whole entire cucumber has just 45 calories. BONUS! You can even peel off strips of a chilled cucumber skin and place them across your forehead when you need a little extra relief (heads up, you can capture some hilarious photos of friends and relatives sporting these cucumber “masks”!). Get a double dose of cucumber by dunking thin slices into my Cuke-A-Licious Yogurt Dip!
Ice Pops
Ice Pops
Frozen fruit bars will help your body chill down better than ice cream, which contains a lot of fat and thus requires more effort on the part of your digestive system (the harder your body works, the hotter your insides get). Real fruit pops are naturally high in water and easy to digest, and they deliver a (cooling) blast of nutrition to boot. Your best bet is to make them at home using fruit and 100% fruit juice (try my recipes for Blueberry-Nectarine Freeze Pops and creamy Cherry-Vanilla Yogurt Pops). If you prefer the convenience of store-bought treats, just make sure to watch the added sugar. Look for bars that contain some real fruit (ideally, listed as the first ingredient) and provide less than 20 grams of sugar per bar (sounds like a lot but you’d be surprised how much more sugar is in a lot of the mainstream brands!). Edy’s Outshine, Fruttare, and Whole Foods 365 all offer good options in their frozen treat lines.
Chilled Soups
Chilled Soups
When you hear the word soup, you probably picture warm, hearty comfort food, but there are plenty of delicious chilled versions as well. Think out-of-the-box and order a bowl of gazpacho or cuke-yogurt soup at your next restaurant outing. Or, find a great recipe (like my friend Judy’s amazingly zesty gazpacho) and dish it up at your next barbecue. Try serving soup to party guests in cute shot glasses for a fun, festive twist!
Mint Tea
Mint Tea
While any icy beverage will help you handle the heat, the compounds in mint add an extra layer of chill factor. In fact, a 2010 New Zealand study found that cyclists who sipped mint-flavored water during their workout felt less fatigued and had improved performance over those who hydrated with plain water. It’s likely that the cooling sensation helped boost their energy. Score! To take advantage of this soothing herbal effect, brew up a big pitcher of iced mint or peppermint tea. Or, simply add a few crushed or torn mint leaves to your water bottle and keep it handy for a refreshing break any time of day (the mint will keep releasing flavor every time you refill).
Spicy Foods
Spicy Foods
Wait, what!?! Most people think that because spicy foods, like hot peppers or chiles, make you sweat, they make you feel warmer and even more uncomfortable. This may be true at the beginning of the eating experience, but some researchers postulate that after you’ve eaten (and perspired a bit!), the evaporating sweat allows body heat to escape, giving you an all-over cooling sensation. It’s no wonder, then, that many tropical countries are known for their spicy cuisine (Thailand, India, the Caribbean, and so on). To reap this surprising benefit, marinate chicken, fish, or lean meats in fiery marinades, add chopped peppers or hot sauce to burgers and salads, or nibble on veggies dunked in spicy salsa.
Cooling Foods to Help You Beat the Heat
If you’re looking for a way to chill down this summer without cranking the AC down to sub-zero temps or subjecting yourself to ice-cold showers every 15 minutes, I’ve got some tasty solutions. Next time a heat wave hits, cool yourself from the inside out with these frosty eats. Aside from guzzling ice water, munching on the right foods (and seasonings) will give your body a temporary time-out from the stifling temperatures. And while some may seem obvious, I have a few surprises up my sleeve as well.
