20 Delicious Summer Foods to Keep You Refreshed

When the summer heat cranks up, there’s nothing better than cooling down with some refreshing eats. Whether you’re lounging by the pool, heading to a picnic, or just trying to beat the sweltering sun, the right foods can make all the difference. These are the summer foods that will help you chill out in the most delicious way.

Watermelon

Watermelon is a must-have summer fruit, given its high water content of over 90%, which helps keep you hydrated in the sweltering heat. This juicy fruit is not only refreshing but also rich in vitamins A and C, which are essential for skin health. Watermelon can be enjoyed on its own, cut into slices, or balled into fun shapes for a party platter. For a unique twist, try blending watermelon into a smoothie, mixing it with mint and lime for a refreshing drink, or even making a watermelon salad with feta cheese and balsamic vinegar for a savory treat.

Cucumber

Cucumbers are another hydrating food, containing about 95% water. They are incredibly versatile and can be eaten raw, added to salads, or blended into cold soups like gazpacho. Cucumbers are also great for making cucumber water, a cooling and detoxifying beverage. Additionally, cucumbers are rich in vitamins K and C, as well as antioxidants, which help reduce inflammation and promote skin health.

Coconut Water

Coconut water is nature’s electrolyte drink, packed with potassium, magnesium, and other essential minerals that help replenish lost fluids and maintain proper hydration levels. It’s a fantastic alternative to sugary sports drinks, providing a natural, refreshing taste. Coconut water can be enjoyed on its own, added to smoothies, or used as a base for tropical cocktails. Its cooling properties make it an ideal drink for hot summer days, helping to keep your body temperature down and your energy levels up.

Greek Yogurt

Greek yogurt is a protein-packed, probiotic-rich food that helps keep you full and supports digestive health. It’s a versatile ingredient that can be enjoyed plain, with fresh fruit, honey, or granola for a delicious breakfast or snack. Greek yogurt can also be used as a base for smoothies, making them creamy and nutritious. For a cooling summer treat, try making frozen yogurt popsicles with your favorite fruits mixed in. The probiotics in Greek yogurt also help maintain a healthy gut, which is essential for overall wellness.

Mint

Mint leaves are known for their cooling properties, thanks to their menthol content. They can be added to a variety of dishes and beverages to provide a refreshing burst of flavor. Use fresh mint leaves in salads, dressings, or desserts, or add them to iced teas and lemonades for a revitalizing drink. Mint can also be used to make a simple yet effective mint-infused water. Its cooling effect helps lower your body temperature, making it a perfect addition to your summer diet.

Pineapple

Pineapple is a tropical fruit that is not only sweet and tangy but also hydrating and rich in bromelain, an enzyme that aids digestion. Pineapple can be enjoyed fresh, added to fruit salads, or blended into smoothies for a refreshing drink. It can also be grilled for a delicious addition to summer barbecues. Pineapple’s high vitamin C content helps boost your immune system, while its hydrating properties keep you cool and refreshed.

Iced Herbal Teas

Iced herbal teas, such as chamomile, peppermint, and hibiscus, are caffeine-free and soothing, making them perfect for hot summer days. These teas can be brewed, cooled, and enjoyed over ice, providing a refreshing and hydrating beverage. Herbal teas can also be sweetened with honey or flavored with fresh fruit slices for added taste. They are not only cooling but also packed with antioxidants and other beneficial compounds that promote relaxation and overall health.

Tomatoes

Tomatoes are juicy and full of water, making them great for hydration. They are incredibly versatile and can be used in salads, salsas, or simply eaten raw. Tomatoes are also rich in vitamins A and C, as well as lycopene, an antioxidant that supports heart health. For a cooling summer dish, try making a tomato and cucumber salad with a light vinaigrette. You can also use tomatoes to make gazpacho, a chilled Spanish soup that is perfect for hot days.

Berries

Berries such as strawberries, blueberries, and raspberries are rich in antioxidants, vitamins, and fiber. They can be eaten fresh, added to yogurt or cereal, or blended into smoothies for a refreshing and nutritious snack. Berries are also great for making homemade ice pops or fruit salads. Their high water content helps keep you hydrated, while their natural sweetness satisfies your sweet tooth without the need for added sugars.

Celery

Celery has a high water content and provides a nice crunch, making it a refreshing snack for hot days. It can be eaten on its own, paired with dips like hummus or peanut butter, or added to salads for extra texture. Celery is also low in calories and rich in vitamins K and C, as well as fiber. For a cooling summer treat, try making celery sticks filled with cream cheese and topped with raisins, a classic snack known as “ants on a log.”

Melons

Melons such as cantaloupe and honeydew are juicy and hydrating, with a high water content that helps keep you cool. They can be enjoyed on their own, cut into wedges, or mixed with other fruits for a refreshing fruit salad. Melons are also rich in vitamins A and C, which support skin health and boost the immune system. For a unique twist, try making melon balls and freezing them for a cool snack or adding them to sparkling water for a refreshing drink.

Salad Greens

Salad greens like lettuce, spinach, and arugula are light and hydrating, making them perfect for summer meals. They are low in calories but rich in vitamins, minerals, and antioxidants. Salad greens can be used as a base for a variety of salads, topped with fresh vegetables, fruits, nuts, and a light dressing. For added cooling effect, try making a salad with chilled greens and a citrus-based vinaigrette.

Citrus Fruits

Citrus fruits such as oranges, lemons, and grapefruits are full of vitamin C and water, making them refreshing and hydrating. They can be enjoyed on their own, juiced, or added to salads and desserts. Citrus fruits are also great for making homemade lemonade or infused water. Their zesty flavor and cooling properties help refresh your palate and keep you hydrated.

Bell Peppers

Bell peppers are crunchy and hydrating, with a high water content that makes them perfect for summer. They can be eaten raw, added to salads, or grilled for a sweet, smoky flavor. Bell peppers are also rich in vitamins A and C, as well as antioxidants that support immune health. For a cooling snack, try slicing bell peppers and serving them with a yogurt-based dip.

Frozen Grapes

Frozen grapes are a simple yet refreshing snack that is perfect for hot days. Just wash, freeze, and enjoy them as a cool treat. They are naturally sweet and hydrating, with a high water content that helps keep you cool. Frozen grapes are also rich in antioxidants and vitamins, making them a healthy and delicious snack.

Smoothies

Smoothies made with a blend of fruits, vegetables, and ice are an excellent way to stay cool and hydrated. They can be customized to your taste and nutritional needs, and are a great way to incorporate more fruits and vegetables into your diet. For a cooling summer smoothie, try blending watermelon, cucumber, and mint, or pineapple, coconut water, and spinach.

Cold Soups

Cold soups like gazpacho or cucumber soup are light, refreshing, and perfect for hot summer days. They are easy to prepare and packed with hydrating ingredients like tomatoes, cucumbers, and bell peppers. Cold soups can be made ahead of time and chilled in the refrigerator, making them a convenient and cooling meal option.

Avocado

Avocado is creamy and rich in healthy fats, making it a satisfying and cooling addition to summer meals. It can be added to salads, smoothies, or enjoyed on toast. Avocado is also rich in vitamins E and C, as well as potassium, which helps maintain proper hydration levels. For a refreshing summer dish, try making avocado salsa with diced avocado, tomatoes, onions, and lime juice.

Mango

Mangoes are sweet, juicy, and full of vitamins A and C. They can be eaten fresh, added to salads, or blended into smoothies for a refreshing drink. Mangoes are also great for making mango salsa, a sweet and spicy topping for grilled fish or chicken. Their high water content and natural sweetness make them a perfect summer fruit.

Chia Pudding

Chia pudding is made by soaking chia seeds in milk or a milk alternative, creating a creamy and nutritious dessert. It can be flavored with fruits, spices, and sweeteners for added taste. Chia seeds are rich in omega-3 fatty acids, fiber, and protein, making chia pudding a satisfying and cooling snack. For a refreshing summer treat, try making chia pudding with coconut milk and topped with fresh berries.

This article originally appeared on RetailShout.

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