89. What To Eat When It’s Too Hot To Cook: Kate’s Summer Meal Formula [VIDEO]

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Summer, summer, summertime.

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That's right, pod pal.

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It's actually summer where I am.

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It may or may not be where you are, but we are in our summer season talking about summer foods.

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We're gonna wind up that conversation with today's episode on what to eat when you don't know what to eat, summer edition.

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My lazy day answers for getting those summer foods into the bod.

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We want more bitter, astringent, and sweet tasting foods, and we're gonna talk about actual recipes, actually what I do when I don't know what to eat all summer long.

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So wait for it.

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It's coming right after this Welcome to Everyday Ayurveda with Kate, a podcast that translates ancient wisdom for modern lives.

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I'm your host, Kate O'Donnell.

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I've been living and teaching Ayurveda, India's traditional medicine, for over 25 years, and I've authored four best-selling books on bringing Ayurveda practices into our lives.

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If you're tired of battling digestive issues, hormonal imbalances, menopause symptoms, or are seeking a deeper spiritual connection and purpose, you're in the right place.

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This podcast is for you, offering practical, accessible advice to help you heal through diet, optimize your daily routines, and enhance your overall well-being.

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Follow this space for insights on a diet that heals, strategies for better digestion, sleep, hormone health, and direction for finding a deep sense of meaning and purpose.

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Join me, my pod people, for this empowering journey into self-care and self-discovery.

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Together, we'll explore how to bring balance and vitality into your everyday life.

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Let's do this.

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You're gonna wanna share this episode with your friends because everyone's gonna be, "Yay.

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Wow, that's so easy.

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Why did I never think of that?" so please do share.

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And we're talking about some high-fiber stuff today.

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Summer is the time of year where going higher fiber should work well.

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It's Vata dosha's happy time of year because it's warm out.

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And those of you who have a little humidity in your summer season as well, you get some moisture.

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So it's the time where the, hard, rough, fibrous foods, like lots of vegetables and beans, that kinda thing should actually digest a little bit easier in the heart of the summer than for those of you who have Vata type digestion, you'll notice in the fall that maybe some of that stuff makes you bloated, makes you gassy.

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So I love this time of year because it is just easier.

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Everything digests well.

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What doesn't digest well in the hot, humid weather is really oily, heavy foods.

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So the fried food won't go over well.

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really fatty stuff, especially I would say probably animal fats cheeses.

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You know, you wanna, like, probably go easier on the cheeses when it's really hot out.

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So instead, what are we gonna do? Let's talk about that.

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I do a lot of liquid foods during, really hot days.

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And as I talked about in our last episode, which is a companion to this episode, you should definitely listen to that if you haven't yet you'll find in the midday heat maybe you don't really want to have a big meal.

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And so I find I eat a big breakfast, and then I do a liquid nourishment in the afternoon, until it's time to eat again, which is usually as it starts to cool down a bit, which in my place is, like, 6:00.

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It's not that late.

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And that works better, right? So there are a lot of kind of liquid things that kind of keep you going keep the blood sugar happening, but aren't necessarily going to be, things that make you feel really hot in the midday.

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So I have been juicing grapes.

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I buy the black grapes, and they're actually a little too sour for me to just eat them.

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I feel the same way about plums.

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So with the black grapes, I've been putting them in the blender.

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I just blend them up, and I add a little bit of cardamom powder and some water to make them into, like, a juice consistency, and that's such a fabulous drink.

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I have it maybe in the afternoon as, as mentioned like when I haven't eaten anything for a couple hours and probably am not gonna eat again after for an hour or more, just to allow the fructose or that really fast-digesting sugars from the fruit to move right through.

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And as long as I'm being active, it's not gonna be a problem.

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I should be able to burn up those grapes, right? Grapes, as previously mentioned, are the king of fruits in Ayurvedic texts, and that is because they have this ability to nourish the body while optimizing the quality of the blood.

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So really managing excess heat or excess pitta that might be finding a home in your bloodstream this time of year and really kind of circulating through the body and potentially causing some skin issues, making you feel hot, you know, making it hard to sleep, that sort of thing.

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So I do a grape juice.

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I do a melon cooler, you know, where I'll throw...

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You know what's really good that who, who knew, is cantaloupe, water, and cinnamon.

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And I'll make another kind of fun blender juice out of that.

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I love to eat the fruits.

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You know, it's a short season for me where the fruits are around, and so I will kind of fruit out in the afternoons, when it's hot.

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And it's, again, it's a short, I mean, it's maybe six-week period of time for me that it's actually warm like that.

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cause otherwise I personally will get cold.

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And some of you listening, you're the cold type, and you know if you don't eat warm food that you will get cold, or your belly, your gut will feel cold when you're eating cold things, right? Or things that aren't hot when you eat them.

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So that's a challenge with the summer diet for those of us who don't have kind of that heat in the digestion all the time.

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When you're eating, like, salads and cool foods, you know, like a gazpacho, a cool soup, that kind of...

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These juice- juices and fruits, that you might actually start to feel bloated because you need warmth and density in your belly.

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And so these are not that.

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These are the things that I do, and I can get away with it.

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I can enjoy a cantaloupe cooler because it's hot out, you know, and it actually will cool the body down.

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So I love the cantaloupe and the cinnamon.

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Who knew? But it's, kind of amazing.

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And I also do watermelon with basil.

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I love fresh herbs.

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Love the fresh herbs.

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Those are my primary flavoring agent in the summertime.

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So I'm moving away from a lot of the really sour, spicy condiment stuff that may make a lot more sense in cold weather, and I'm using tons of fresh herbs.

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Growing thyme, parsley, basil, oregano, and I love being able to go outside.

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I keep some of these on my porch.

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Love being able to go outside and just grab that, you know, and throw it into whatever I'm making.

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Hummus, I do an herbed hummus.

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I put them in my soups, in my dahls, even in my rice.

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You know, I've been making kind of a green rice with cilantro and baby spinach where it all kind of gets blended up.

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The, greens get blended up with some salt, and then you add them to the cook water for the rice, and you get this green rice.

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And then, uh, toss in some lime at the end, and that's fabulous.

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I've been doing that with quinoa.

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I've been doing that with rice.

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I will say that I do a lot of taco type stuff in the summertime I gotta be honest here.

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Summertime I am out and about.

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I am not home and I'm not at the hearth nearly as much.

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So I do a lot more of these quick meals, which is great news for you 'cause that's probably what you came here for today.

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So I love tortillas of all sorts.

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I'll do an almond flour tortilla, I'll do a corn tortilla, and I'll also do a wheat tortilla, but it, they, it's harder to find, like, a good wheat, you know? So you, you gotta make sure it's, it's a good variety of wheat.

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Or if you know how to make your own tortilla.

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I will do chana dosa a good bit in the summertime, and that's chickpea flour and water, and you whisk it together with some salt.

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Now, I like the trick of adding a spoonful of yogurt to that.

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And you, whisk it together, the chickpea flour, the water a half a cup or so, let's say, of yogurt.

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Whisk that all together until you get a pancake batter.

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And I'll usually do a cup of flour.

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I'll do a cup of flour to that half cup of water and half cup of yogurt, and then you keep adding water until you get, like, a pancake consistency.

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And then you just kinda fry that on a pan.

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It's gonna come out a little thicker than a tortilla, but it's a super fun little flatbread type of thing, and it's got the legume.

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It's really high in the proteins as well as the fibers, your chickpeas.

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So I do a lot of that I'll make the batter, and it'll stay good in the fridge for, you know, five days or so, and I'll just take it out and make a couple dosa to go along with, like, one of my summer soups.

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And I would say that's probably my most frequent warm meal in the summertime.

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It's one of these summer soups that I'll describe to you, along with the chana dosa.

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Now, legumes, we've had talk on this podcast before about the importance of legumes as a detoxifying food that actually bind to toxins in your digestive tract and pull them out of the body.

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So eating beans daily is, for those who can handle it digestively, a good thing, and this is the time of year where you may find that's easier.

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So that's why I love a, a chickpea dosa.

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It's something that's in the fridge.

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I know I can make it.

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Word to the wise, for those of you who aren't used to making dosas, uh, using a ceramic non-stick pan is gonna make this a lot easier for you getting started.

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So having the dosa batter in the fridge is my friend, and with that I'll do...

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So I'm gonna go through sort of the warm things with you here, because I can't eat salads and food that's served cold, like, m- I can't even do it every day probably.

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I like bask in warm weather when I can enjoy something at room temperature, but I have to be careful or I will start to kind of have a cold-type digestion with bloating and maybe not the best movement of the stools as well.

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And that'll happen even when it's, you know, 80 degrees Fahrenheit outside to me.

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So some of you are probably that way too, and the older we get, the more we're gonna tend in that direction, where warm food is just gonna feel better in the gut and be healthier for the body in general.

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and I'll link it in the show notes.

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New customers get 15% off their purchase So I've got sort of this litany of summer soups things that I do really regularly.

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I do a corn chowder.

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So one of the things that's happening in Kate's lazy world in the, summertime is that when the grill is out, I am grilling up like a half a dozen ears of corn.

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If you're not a griller, you can totally steam them and do this that way.

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But I will grill up a bunch of corn and stick it in the fridge.

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And then on, that, moment when I'm home, when I'm like passing through on the way to the next beach I will, kind of slice the corn off the cob.

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And I'll usually, if I can, I'll take it out of the refrigerator earlier in the day, leave it out for like an hour.

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A- and then I will slice down with a sharp knife, um, and you get these little like candy bars of corn kernel that come off, and I use those for things.

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I use that in recipes.

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So when corn is in season, I'm eating it often, and this is how I do it.

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I'll just grill it all up and then have it and just be adding it to things.

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So one of the things I do is a corn chowder where I might use a chipotle, like a little chipotle powder, and the corn, and usually I use coconut milk.

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Almond milk works.

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Other kinds of plant milks are, fair game.

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I don't think oat tastes very good in this particular application, but almond definitely works.

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So it's like a chowder, and then I'll put some other vegetables in it.

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I kind of dice them up small, whatever I have, honestly, and just kind of warm it all up together with a little chipotle, some salt, and have that with a chana dosa.

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And that is on the menu often.

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I will also do what I joke about as called the only zucchini soup, and this is when the zucchinis are going crazy.

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This is what I do with them, is I cut 'em up, right? I cut 'em up and I fry 'em in ghee, and then I put 'em in the blender with just enough water to get it to the soup consistency that I'm looking for, and, and salt and pepper, and that's it.

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I find it's better if you don't add anything else to it.

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It's just the ghee and the zucchini, salt and pepper.

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That goes great with a chana dosa as well.

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And the other soups I do, the summer soups, I do a lot of sort of green things.

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I grow chard, kale, just a little bit of it, but how much can a person eat really? I will parboil vegetables in water or veggie broth, and I'll, just be parboiling these until they're soft.

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So greens of any kind, zucchinis might go in there.

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Uh, green beans are really good here.

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And I parboil those vegetables with some water, some spices, or veggie broth, and then I add coconut milk and blend it all together with an immersion blender.

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And there's your soup.

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This is where I'll start putting thyme, sometimes oregano, playing around with some of those fresh herbs that I might have on hand as well.

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Also, a big handful of fresh parsley.

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Put it in at the end and blend it in.

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It's delicious and gives you a really deep green color.

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So I do these kind of creamy green soups a lot with coconut milk.

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So canned coconut milk is in my kitchen a lot.

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When I'm getting around to it, which is probably once a week or so, I'll actually make the coconut milk out of desiccated coconut and just push it through a, nut milk bag which having one of those is actually awesome.

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It's so much quicker to make plant milks, which I do almond and I do coconut.

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And I'll go back and forth between the two in the summertime.

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So I'll make a batch of coconut, and then I'll make a batch of almond, and that's just going into these summer soups, these vegetable soups.

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Now, if you're feeling like you wanna add some beans to that, that works great.

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So there's all sorts of different themes.

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You know, I like zucchini and chickpea.

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I like the corn and the black bean And you can also a- really easily add, dal to anything.

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So red lentils cook super fast, you know, less than half an hour.

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So sometimes what I do in the summertime, or often what I do in the summertime to keep myself from getting in trouble and not having anything to eat, is when I'm up in the morning, sort of before I'm, doing all the things, I will put red lentil or split yellow mung bean, about a cup into two cups of water and bring it to a boil and just let that simmer while I'm doing whatever I'm doing.

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If I can let it simmer for a good 20 minutes, great, and then I'll just cover it, I'll turn off the heat, and I'll just leave it there until I come back around for, the warm food part of the day.

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And then those beans are cooked, and they can get added into these summer soups really easy.

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So they can go into a corn chowder.

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They can go into a, green bean parsley and coconut milk.

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And that way you're, you're gonna be getting kind of more sustenance, so it's not just vegetable and coconut milk happening.

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So that's easy and great.

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So the food prep that's going on in the summer is often has to do with, roasting or grilling vegetables so that they're cooked and ready to be used, or parboiling them, and making a, a nut milk, whether it's coconut or almond probably.

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Sometimes I do hemp as well, but keep in mind when you're working with hemp milk, which is delicious in soups, you just don't wanna boil it 'cause it does kill some of those omega fats that are so plentiful in the hemp seed.

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So I'll, do hemp a lot, and I just sort of add it at the end at the hand blending stage, when the pot is off the heat, and that's really delicious as well.

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And I'm making the plant milks and I'm cooking the beans.

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You know, and that's kind of a lot of the prep that goes on to make sure that I've got my soups, and then it takes, like, literally 10 minutes to whisk together that chana dosa batter and have that ready to go whenever you need it.

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So there's my warm stuff, my soups, right? And I will do the tortillas on the side sometimes with the soup, and I might put goat cheese on them and put them in the toaster oven.

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I eat a lot of goat cheese in the summertime.

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It feels lighter to me.

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Ayurveda does teach that goats are, you know, they're a smaller and more active animal than a cow, and they also eat bitter and astringent food, where the cows eat primarily the sweet grass.

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So you get a lighter digestive effect with goat cheese.

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So I do tend to eat chèvre as well as harder goat cheeses in, the summertime, and I'll put them on salads.

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I'll sprinkle them on things.

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But I also put them on a tortilla and slide that in the toaster oven, fold that in half, and have that as a side along with one of these soups.

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So that sort of thing is happening all the time.

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Of course, there's tofu.

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There's tempeh.

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Both of those work great in a taco.

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You know, I'll make like a tofu scramble and put taco seasoning mix in it, that kind of thing.

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I'll also chop up tempeh and do the same and use it, you know, in a taco kind of, environment And that works, that works great for me.

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You know, it's, it's quick, it's easy, I'm having a good meal, and these are, my main meals here, the soups with these sides for sure in the, summer season.

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And then all afternoon I might be enjoying, as you know, some of those fruit drinks, right? And the other f- dish that I eat a lot, and this is one that is great for picnics, this goes in my beach bag very consistently 'cause it doesn't have to be hot, is the quinoa salad.

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And so I have sort of two themes that I do with that.

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One is tabbouleh, so tons of fresh parsley, and the other one is just fresh vegetables.

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So the way that this works is you're gonna cook your quinoa as you normally would, but you're gonna steam some vegetables on top of the quinoa while it's cooking.

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So I might chop up some carrots, some summer squashes.

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I tend to avoid the nightshades in the hot weather, so I don't really eat a lot of bell peppers.

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They just make me burp anyway.

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So there's not a lot of onion, garlic, or bell pepper in, in my life in the summer at all.

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They're just, they're heating, and they make you smell funny.

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So Not using those vegetables, but greens of all sorts.

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There's tons of greens going on, like the cookable kind, you know, the spinach and the, arugula, which you can wilt.

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Swiss chard, kale, baby kale, baby spinach, all that kinda stuff is on rotation all the time.

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And so I'll just throw a handful of each on top of the quinoa.

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I'll be- usually be looking for a nice color with that, and I'll add some, one of my spice mixes, any one of my spice mixes.

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You know, cumin, coriander, fennel, turmeric, that kinda thing.

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That's going on top, some salt, and you steam those vegetables with the quinoa for that 20 minutes or so that it takes to cook.

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And then I just toss that together with, like, a vinaigrette dressing i, do not buy salad dressings unless they are made with, like, a top-quality olive oil.

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Those you can find.

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They're harder to find, a lot more expensive than kinda conventional dressings.

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But all the dressings have canola oil as, like, the first or second ingredient, and I just don't wanna eat bad oils.

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So I do make the dressing.

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It's just a California small batch olive oil and lemon, and that's it, right? 'Cause the spice mix already went in there, so it'll have some flavor from that.

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Sometimes I'll do a little tamari, but that makes it brown.

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I don't really want it, the dish to be brown.

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I want it to see all the colors.

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So that's where I'll just do the lemon and a really good olive oil.

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And so that gets all tossed together.

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Fresh herbs, absolutely, right? So chop up a little basil, parsley, cilantro.

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Any herb you've got going is a great addition.

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So at this end stage when I'm gonna toss the dressing in with the quinoa, uh, that's when I'll add the fresh herbs.

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And I usually You wanna let that quinoa cool down for fluff it up and cool it for 10 minutes, um, w- together with the vegetables before you add your oil and your herbs so it doesn't wilt, them too much.

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I eat it just like that.

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Sometimes I add chickpeas to it.

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They work really well in there.

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And the tabbouleh version, I just add, like, two cups of parsley to one cup of, cooked quinoa.

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And when the cherry tomatoes are in season I will, chop those, like, in half and steam them on top just for the last five minutes, because tomatoes are They, You know, the tomatoes' skins, they are a little hard to digest.

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I tend to go for the Sun Gold tomatoes, which tomatoes that are orange and yellow, they're a little less acidic, a little less heating than the red tomato.

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So I do usually get the Sun Gold, which is the orange-colored cherry tomato.

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And I will just kinda steam those, just take the edge off them a little bit for five minutes at the end with the quinoa, and then I'll have a tabbouleh going.

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So that's in the beach bag this quinoa salad regularly.

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I'll make it and eat it.

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You know, I'll make enough for two days and then just, like, eat that more than once a day, honestly.

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That's What I'm doing, and that keeps me going for sure.

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I'll have sometimes hummus on the side or even a tahini sauce.

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So tahini sauce is always happening.

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This is, like, a heavier, richer food that I need, because as you've seen, many of these things are fairly light.

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So I'll do lemon, olive oil, tahini, little bit of water, salt and pepper Just shake it up or stir it together, sometimes blend it, and then I keep that in a jar in the fridge.

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It doesn't keep very long, but I'll be pouring that on top of the quinoa salad.

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I'll be pouring that on top of vegetables, using that on a- any savory dish, basically.

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So there's always tahini in, my world at that time, in the summer So the other beach snacks, you know, right? 'Cause there are a lot of days where I'm on the move and I'm not gonna be able to eat warm food.

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I mean, I do have a soup thermos, but if it is really hot out, it's the last thing I want is, to, sit in the sun and, like, eat this kind of putrid, hot thing, you know that's been sitting in a thermos sitting in the sun.

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So I will do the quinoa salad.

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Other beach snacks I do is tzatziki.

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So I'll do, like a fresh whole milk yogurt, grate some cucumber in there and some fresh herbs, salt and pepper.

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I'll do cucumbers.

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So I always slice my cucumbers the, lengthwise and scoop the seeds out, and then just cut them into spears.

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The seeds are the part that make you burp, FYI, so I'm much happier with my cucumbers when the seeds have been removed.

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So I'll make those spears, and I actually sprinkle them with my seaweed gomasio, which is...

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It's dulse and nori and pink salt and sesame seed.

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And you can find that recipe in Everyday Ayurveda for Women's Health.

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That is always in my shaker all year round, but I put it on those cucumbers, and then just put those in a glass Tupperware and stick those in the beach bag.

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And finally, pumpkin seeds are always in my beach bag, just for a little something heavier, a little more protein.

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So I'll do, a half cup or so of pumpkin seed.

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I dry roast them.

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I don't buy them already roasted.

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I buy them fresh, and then I roast them, and I might roast them every couple days.

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And I will let them cool down after the roast, which really only takes a few minutes, and then I'll toss them with tamari or some sort of soy sauce and let them dry completely before you put them in the Tupperware, and then you're good to go.

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So if I have tzatziki, cucumber spears, and pumpkin seed, like, that's gonna buy me a few hours at the beach for sure, and that's pretty religiously in the bag.

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When it's gonna be a longer day, I'll have also the quinoa salad, and I also have this, like, really cute glass bento.

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So it's got little compartments for all the things.

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That goes to the beach with me.

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It's a little heavy 'cause it's glass, but, you know, it's got the fork that fits inside the lid and, all that sort of thing.

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So I'm pretty happy with my beach snacks on the regular.

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And any of these juices as well I might pour into, a travel mug thermos type of insulated thing and bring one of those coolers or a grape juice or something.

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And those are happening just like sitting on the porch.

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I kind of think I'm gonna go make one right after this show 'cause it sounds so good.

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And the final thing I wanna share with you, there's two creamy drinks that I do, right? Because sometimes when you're really hungry but it's too hot to eat, what do you do, right? Like a fruit thing isn't really gonna get you very far.

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So this is where I have these two creamy drinks.

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One of them is an almond milk with cardamom and a little bit of maple syrup or s- whatever sweetener is available to you.

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So it's my homemade almond milk, and I will either blend that together with a date or just whisk in, one or two pinches of cardamom powder and a sweetener and drink the almond milk cool, right? Like maybe I'll put one or two ice cubes in it and drink it cool when it's really hot out.

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It's the most amazing drink, and your whole body is like singing because almonds are revered in Ayurveda.

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They are easy to digest.

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They're cool.

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They're soft, and they're very nourishing, especially for our deep tissues.

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So your body loves almonds, and especially when they're in a milk, not like we're snacking on roasted almonds all day 'cause that can be really hard on your gut actually.

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I like to make the almond milk out of them, and I add a little bit of sweet and the cardamom.

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That's a favorite.

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The other one is a cardamom lassi.

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And so If you do half yogurt, half water to make a drink, and I'll just do all of the above in a blender.

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You could use an immersion blender as well.

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Half whole milk yogurt, half water, pinch of cardamom, tiny bit of the sweetener, whether it's a sugar cane derivative or maple syrup, something like that.

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And that cardamom lassi is so good.

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Yogurt is, especially when it's fresh, it is a little sour, but it's also sweet.

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And When you dilute it, it makes it much easier to digest.

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So you're getting some good fats, you're getting some protein, but it's in this really easy to digest form.

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And you're gonna find it very refreshing, and cool, and soft, right? 'Cause the other thing is that heat can be drying and can kinda cause a feeling of friction.

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So sometimes we also really do need those good fats.

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So that's why I have this choice personally for these creamy drinks, 'cause sometimes when I really feel like I need to ground and soften, that's when I'll go for a cardamom lassi or a cardamom almond milk.

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Saffron works really good in both of those, recipes as well.

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Just like two, three threads of saffron in, in with the cup or so of your drink.

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saffron lassi is just an amazing, fabulous thing I want to leave you with my mocktail.

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This is one that I teach it a lot, I make it a lot, and this is for when the cucumbers are busting out, right? And there's tons of cucumbers around.

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So let me leave you with the cucumint mocktail.

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A great way to use up cucumbers and mint, 'cause mint is another one that is, I use it in my savories for sure, but it's hard to keep up with the amount of mint often that is growing, right? So if you were to take two cucumbers and you wanna take the peel off, 'cause in a juice like this, a little bit of peel is okay, but if you put all the peel in, it's just gonna be a little bit bitter and kinda change the color and texture of your drink.

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So you wanna peel off at least half of the skin, slice it lengthwise, deseed, chop it up, put it in the blender with a few sprigs of mint and two cups of coconut water.

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So we got two cucumbers, two cups of coconut water, the juice of one lime.

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J- I just juice it right into the blender and blend that up, and you don't have to strain it.

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You just drink it, and it's delicious.

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You're gonna find it's just the most amazing thing.

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And when that, kind of happy hour or cocktail thing is happening, it's nice to have a fun drink that's not alcoholic, right? If, you're not in a place where you wanna be having an alcoholic drink.

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So the mint and the cucumber are very cooling.

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So is the coconut water, right? So these are all things that cool your body down and really provide relief from hot weather.

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And this is something that will it mix It doesn't have any fruit in it, so it mixes fine with other foods, and you can have it kind of at any time.

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I like to serve it with a lime wedge, kind of like you would with a margarita.

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You could salt the rim if you wanna get fancy, could do a tajín rim here if we're really going down the mocktail road.

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And you're gonna love that.

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And you're also, don't forget just to put a little, a couple slices of cucumber in your water.

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That itself is an amazing beverage.

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Just putting a little bit of fennel seed in your water, putting a couple cucumber slices in your water.

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There's so many ways to add qualities to your water.

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Adding mint to it, making like a sun tea, you know, where you put mint in the water, sit it out in the sun for half a day, and then take that mint out, drink the water at any temperature that you want, right? So amazing.

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I feel like there's a lot of weird hydration drinks going around right now, where really if we just do some cucumber, some coconut water, some lime, some pink salt, we're doing great, right? We actually don't really need anything crazy and beyond that to have delicious hydrating beverages happening on the regular in the summertime.

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I hope you got some take home recipes and fun things to remember to eat in the summertime.

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Please share this episode with a friend who isn't sure how to keep the nourishment happening while the summer season might be moving really fast around you.

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Thanks so much for being here and having a listen today.

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I hope you are enjoying your current season wherever you are.

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Have a great one