The summer season is here, and staying hydrated should be one of our top priorities. According to the CDC, some seniors may have a difficult time regulating their body temperature due to medications or chronic illnesses. While water is the go-to option for many people, fruits and vegetables also provide a fun and delicious boost of hydration. Below are some refreshing and easy summer recipes that should become a part of your daily diet if you want to beat the heat:
Cucumber Watermelon Summer Salad
Ingredients:
- 3 cups seedless watermelon cubed
- 2 cups cucumber I used long English, cubed
- 1 cup yellow bell pepper diced
- ½ cup purple onion diced
- 1 avocado cubed
- ¼ cup cilantro finely chopped
- Dressing
- ¼ cup avocado oil
- 2 tbsp freshly squeezed orange juice
- 2 tbsp freshly squeezed lime juice
- 2 tbsp tequila
- ⅛ tsp kosher salt
- ⅛ tsp fresh ground pepper
Directions:
- Combine watermelon, cucumber, bell pepper and onion in a large bowl.
- In a jar with a lid, combine the avocado oil, orange juice, lime juice, tequila, salt and pepper Shake dressing ingredients to combine.
- Adjust salt and pepper to taste.
- Toss together with watermelon mix.
- Add cilantro and diced avocado and gently mix.
- Cover and refrigerate for 15 minutes before serving.
Tomato –Cucumber Gazpacho
Ingredients:
- 2 cups (500 mL) vegetable cocktail or tomato juice*
- 1 1/2 pounds (0.6 kg) tomatoes, cored and roughly chopped
- 1 medium/large (425 g) red pepper, seeded and roughly chopped
- 1 medium/large English cucumber, peeled and roughly chopped
- 1/4 cup (30 g) chopped sweet onion
- 1 medium/large garlic clove
- 1 tablespoon (15 mL) fresh lime juice, or to taste
- 2 tablespoons chopped fresh parsley (optional)
- Fine sea salt, to taste
- 1/2 teaspoon red pepper flakes, or to taste
- 1/2 teaspoon freshly ground black pepper, or to taste
- 1 1/2–3 tablespoons (22.5 to 45 mL) red wine vinegar, to taste
- Chopped bell peppers, avocado, green onion, olive oil, croutons, etc., for serving
Directions:
- Combine the vegetable cocktail or tomato juice, tomatoes, red pepper, cucumber, onion, garlic, lime juice, and parsley (if using) in a blender and blend until smooth.
- Add in the rest of the seasonings (salt, red pepper flakes, pepper, and vinegar) to taste, and blend again.
- Pour into a 2-litre/8 cup glass jar and secure lid. Chill for 3 to 4 hours, or overnight.
- Before serving, shake the jar to combine. Pour into bowls, and garnish with your desired toppings (such as chopped peppers, avocado, green onion, croutons, olive oil, etc.). Leftovers will keep in the fridge for up to 3 days.
Fish Tacos with Watermelon Salsa
Ingredients:
- 4 cups of diced seedless Watermelon
- 1/2 small Red Onion
- 1/2 cup roughly chopped Cilantro
- Juice of 2 Limes, plus Lime wedges for serving
- 1 Jalapeno Pepper, seeded and finely diced
- 2 tablespoons of avocado oil, plus more for brushing.
- Kosher salt
- 1 pound of skinless of your favorite White Flesh Fish Fillets
- 1 teaspoon Chipotle Chile Powder
- 1 Romaine Lettuce, thinly sliced
- 8 Corn Tortillas
- 1 Avocado, sliced
Directions:
- Make the watermelon salsa: combine the watermelon, red onion, cilantro, lime juice and jalapeno in a bowl. Toss with 1 tablespoon of Avocado Oil and 1/2 teaspoon salt and set aside.
- Preheat the grill to high. Brush Avocado Oil on the fish fillets and sprinkle both sides with Chile powder and 1/2 teaspoon of salt. Brush the grill with Avocado Oil.
- Place fish on the grill and cook each side to get grill marks on the fish. Cook until the fish becomes flaky, which will depend on the thickness of the fillets.
- While the fish is cooking, toss the lettuce with 2 tablespoons of the juices of the watermelon salsa and a pinch of salt. Warm the tortillas on the grill.
- Fill the tortillas with fish, watermelon salsa, avocado and lettuce. Serve with lime wedges. Makes 4 servings.
Desserts
Roasted Berry and Honey Pops
Ingredients:
- 12 ounces (two small containers) of small berries, like blueberries and raspberries
- 2 teaspoons sugar
- Dash of sea salt
- 2 tablespoons + ¼ cup honey (to taste)
- 2 cups whole Greek yogurt
- ½ small lemon, juiced
Directions:
- Preheat the oven to 350 degrees Fahrenheit. Line a rimmed baking sheet with parchment paper. In a medium bowl, gently toss berries with the sugar, a dash of sea salt and 2 tablespoons honey. Pour the berries onto the prepared baking sheet and arrange the berries in a single layer. Roast for 30 minutes, stirring halfway, or long enough for the berry juices to thicken but not burn (watch the edges in particular).
- While the fruit is roasting, blend together the Greek yogurt and lemon juice in a medium bowl. Mix in honey to taste, until it is barely sweet enough for your liking (keep in mind that the berries will be very sweet). Add more lemon juice if you want tart popsicles.
- Let the berries cool for at least ten minutes, then scrape the berries and all of their juices into the bowl of yogurt. Use a big spoon to gently fold the mixture together (for a marbled effect, do not mix thoroughly).
- Use the spoon to transfer the yogurt blend into the Popsicle mold and insert Popsicle sticks. Freeze for at least four hours. When you’re ready to pop out the popsicles, run warm water around the outsides of the molds for about ten seconds and gently remove the popsicles. Enjoy immediately.
Coconut Kiwi Pops
Ingredients:
- 16.9 oz container of coconut water
- 4 tbs cream of coconut
- 8 slices of kiwi
- 1/2 cup chopped kiwi
Directions:
- Whisk coconut water and cream of coconut together.
- Separate the mixture between the Popsicle molds but don't fill all the way up.
- Split the chopped kiwi between the molds
- Slide the kiwi slices along a side of the popsicle mold that way it will stay to the side
- Cover the mold with saran wrap, tightly. Carefully stick the popsicle sticks in the center of each pop.
- Freeze for at least two hours.