We find balance in summer weather by eating foods that are bitter (cooling, moist), such as: unsweetened cocoa, olives, Dandelion, kale, celery, amaranth, quinoa, and millet. It is also important to take time to rest, sit in the shade, breathe deeply, and absorb the green color that surrounds us.
These five herbal recipes will help you cool down, nourish yourself, and appreciate summer's vibrant energy. Include these spices in your food and tea to find well-being throughout this season.
Basil - Contains orientin and vicenin, two water-soluble flavonoids, which have been found to be powerful antioxidants and to support healthy immune function. Basil is rich in volatile oils that help protect (the plant and you) against invaders
Cilantro - The leaf of this plant has been cultivated and used as a culinary herb in cultures from India to Europe for centuries. The seed, coriander, has similar effects to cilantro. This phytonutrient-rich herb supports healthy blood sugar and cholesterol levels. Cilantro and coriander are also rich in volatile oils.
Parsley - Rich in Vitamin C, folic acid and beta-carotene, parsley helps to ease inflammation and support a healthy immune and promote cardiovascular health. Parsley's volatile oils have been found to be rich in antioxidants and to ease the burn of insect bites and stings. It's also great at soothing common digestive complaints.
Peppermint - is a traditional cooling digestive. It eases common symptoms of indigestion, dyspepsia, and digestive spasms. Peppermint contains rosmarinic acid.
Rosemary - Contains rosmarinic acid, which supports immune and circulatory health and improves digestion. Rosemary an also help ease inflammatory conditions.
Summer Recipes:
Parsley, Garlic and White Bean Spread
In blender, mix:
- 3 Tablespoons olive oil
- 1/2 teaspoon salt
- 1 teaspoon apple cider vinegar
- 1 packed cup fresh parsley
- 3 cloves garlic
Blend until smooth. Toss with 1 cup cooked white beans (cannellini, soldier, or navy) and serve! Save in fridge for up to 4 days.
Basil and Sunflower Seed Pistou
In blender, mix:
- 3 Tablespoons olive oil
- ½ teaspoon salt
- 1 tablespoon lemon juice
- ¼ cup sunflower seeds Blend until smooth, then add 2 packed cups fresh basil leaves.
Blend until smooth, then add 2 packed cups of fresh basil leaves. Blend at highest speed for 2 minutes. Enjoy mixed into cooked grains, on sourdough rye toast, or as a garnish for a blended carrot soup. Save in fridge for up to 5 days.
Coconut Cilantro Mint Chutney
In blender, mix:
- 2 tablespoons coconut oil
- ½ teaspoon tamari / soy sauce
- 1 tablespoon lime juice
- ¼ cup shredded, unsweetened coconut
- 1 packed cup cilantro leaves
- ¼ packed cup mint leaves
Blend until smooth.
Serve as a chutney with rice and cooked lentils. Keeps in the fridge for up to 5 days.
Oaty Corn Bread
You will need:
- 1 cup cooked oats (any kind)
- 1 ½ cups cornmeal
- 1/2 teaspoon salt
- ½ cup milk (almond, rice or cow)
- 2 tablespoons flaxseed meal
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
Directions
Preheat oven to 350 degrees. Grease a square baking dish with olive oil. Mix all ingredients together until well incorporated. Smooth into baking dish and bake for 30 minutes, or until a knife tests clean. Toppings: eggs poached in spinach; cumin-spiced pinto beans with roasted carrots.
Lambs Quarters Soup
Lamb's Quarters, Chenopodium album, is a wild green that contains more calcium than any other plant studied, according to botanist and author John Kallas. It's also high in protein, vitamin A and vitamin C. The leaves taste excellent raw or cooked. As a member of the Goosefoot family, it is botanically related to spinach, as well as to Swiss chard, quinoa and beets.
You will need:
- 2 teaspoons olive oil
- 2 shallots, peeled and thinly sliced
- 2 large zucchini, sliced
- 2 packed cups Lambs Quarters, rinsed and chopped
- 1 pound fresh or frozen peas
- 3 cups water
- 1 teaspoon each: salt and freshly ground black pepper
Directions:
In a large soup pot, heat the olive oil over low heat. Add the shallots and cook, covered, until they are soft and translucent. Add zucchini and sauté for 5 more minutes. Add the Lambs Quarters and peas. Add the water and stock and bring to a boil. Reduce the heat and simmer, uncovered, for 15 minutes. Add the basil. Remove from heat and puree with an immersion blender. Serve with a spoonful of rice or oaty corn.
Writer Lisa Mase is a culinary medicine coach, food writer, translator, and folk herbalist living in Vermont. For articles and recipes, visit Lisa at harmonizedcookery.com.
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.
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