Drinking plenty of water is a must on hot summer days. But what should you eat in extreme heat?
During extreme heat waves and on hot summer days, special care must be taken to keep the body hydrated. The best way is of course water, but eating right can also help the body regulate its temperature.
Even if one would intuitively reach for cold foods such as ice cream or sweet cold drinks, they can often have the opposite effect. Because foods that our body cannot digest well or that are too cold mean that the body has to work and heats up even more. Therefore, one should particularly rely on foods that are moisturizing. We can learn a lot from regions that are used to strong heat.
Moisturizing foods
Many of the classic vegetables and fruits that are in season in summer have a high water content and accordingly have a hydrating effect on our body on warm days: These include cucumbers, courgettes, tomatoes, celery, green vegetables such as spinach, cabbage, lettuce or cabbage and summer fruits like watermelon, grapefruit, peaches and various berries. Fresh mint also provides freshness thanks to the compound methanol and can quench thirst.
Vegetable gazpacho
In Andalusia, Spain, people are used to extreme heat. Gazpacho is often slurped there on hot days – a cold tomato soup that can also be mixed with other water-based vegetables, such as peppers or cucumber.
For gazpacho soak some bread in water, scald tomatoes and puree with the soaked bread, garlic, vegetable stock, a little oil and vinegar and put in the fridge overnight.
Persian cucumber soup
"Ab Doogh Khiar", a cold cucumber soup with yogurt, was already eaten in the ancient Persian Empire. And even today, the Iranians still rely on the cold soup on hot days. In addition to the cucumber, yoghurt, mineral water, spring onions, mint leaves, fresh dill, raisins and walnuts are added to the soup.
summer salad
A really refreshing summer salad includes everything that contains a lot of liquid: Classic green leaves – here you should primarily rely on darker leaves, as they are more moisturizing – everything that tastes good can go in: carrots, kohlrabi, radishes, peppers, cucumber and Co. all have space.
And you shouldn't shy away from fruit in salads: berries, melons and other fruits make up a pleasant summer salad. A dressing made from olive oil, mustard, tahini, horseradish, lemon juice and balsamic vinegar goes well with it.
fruit salad
Anything that tastes good can go into a fruity-fresh fruit salad: pineapple, nectarine, kiwi, apple, berries, passion fruit and much more. You can then sprinkle lemon juice and mint or lemon balm on the salad.
tabbouleh
A popular dish on hot days in the Middle East is tabbouleh, a bulgur salad that, with its special ingredients, has a really invigorating effect on the body and is not too heavy. Mix the bulgur with plenty of fresh parsley, tomatoes, spring onions or red onions and mint leaves. Add a dressing made from olive oil and a good portion of lemon juice.
Shakshuka
In North Africa, Israel and Palestine, Shakshuka is often eaten in the mornings, lunches and evenings on hot days: a tomato and pepper pan with egg, feta and lots of parsley and coriander. The slight spiciness from harissa and seasoning from cumin is also good for the body in summer.
For Shakshuka, fry the onions and garlic in a little oil, add tomato paste, harissa, cumin and red bell pepper, pour tomato pulpo over it and simmer until a thick sauce is formed. Then "dig" small hollows in the sauce and beat in the egg. Pour some feta cheese, fresh coriander and parsley over it, then wait until the egg white has set.
Indian lemon rice
In India, rice is part of every meal from getting up to going to bed, at temperatures of up to 50 degrees in summer. Lemon rice, a South Indian recipe, is particularly recommended. Sharpness is also good in heat because it helps with sweating.
Prepare rice as normal according to the instructions, then heat the mustard seeds and red beans in a little sesame oil in a large, deep pan, add the curry leaves, green and red chili peppers and fry briefly. Then stir in some turmeric and asanth spice. Add the rice, wrap the pan lid in a kitchen towel, cover and let stand over low heat for about 30 minutes. Finally, the rice can be refined with peanuts, cashews, raisins, barberries or pistachios.