How to Beat the Heat this Summer

By More Food

As the temperatures rise, it’s essential to keep your body hydrated and refreshed. According to Harvard T.H. Chan School of Public Health, drinking water helps to keep you from overheating, lubricates the joints and tissues, maintains healthy skin, and is necessary for proper digestion.

One way to quench your thirst and beat the heat is by ingesting high-water content foods. Adding in water-rich foods like lettuce, watermelon, and cucumbers are great sources of needed vitamins and staying hydrated in the warmer months. The best part is you can buy all these items with your SNAP benefits as fresh, canned, and frozen produce is SNAP eligible.

To get you started, below are partial lists of fruits, vegetables, and beverages that can help to add high-water content foods to your diet. Each category will also include a recipe for you to try at home. All ingredients in these recipes are SNAP eligible.

FRUITS

Star indicates availability in North Carolina during the summer:

  • Watermelon*
  • Strawberries*
  • Oranges
  • Pineapple
  • Cantaloupe*
  • Pears
  • Blueberries*

Recipe: Summer Fruit Salad

Makes 4 servings.

Ingredients:

  • 2 cups pineapple (diced)
  • 1 cup strawberries (diced)
  • ½ cup blueberries
  • 2 kiwis (diced)
  • 1 can mandarin oranges (11 ounces)
  • Dressing/Glaze:
    • 1/3 cup mandarin orange juice
    • ½ a lime juiced
    • 1 tsp honey (optional)

Directions:

  1. Dice all fruit and put in a large bowl.
  2. Mix dressing/glaze ingredients together and whisk.
  3. Just before serving, pour dressing over fruit.
  4. Toss well, serve immediately.
  5. Enjoy!

Nutritional Facts:

  • Calories: 118kcal
  • Carbohydrates: 29g
  • Protein: 1g
  • Iron: 0.6mg
  • Potassium: 379mg
  • Sodium: 3mg
  • Calcium: 40mg
  • Sugar: 21g

Recipe and nutritional facts accessed at: https://www.eazypeazymealz.com/summer-fruit-salad/#recipe

VEGETABLES

Star indicates availability in North Carolina during the summer:

  • Lettuce
  • Cucumbers*
  • Cabbage*
  • Celery*
  • Carrots
  • Tomatoes*
  • Zucchini*
  • Bell Peppers*

Recipe: Cucumber Tomato Salad

Makes 4 servings.

Ingredients:

  • 1 long English cucumber (sliced)
  • 2-3 large tomatoes (diced)
  • ½ red onion (sliced)
  • 1 tablespoon fresh herbs (parsley, basil, and/or dill, optional)
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • Salt and pepper (to taste)

Directions:

  1. Combine all ingredients in a bowl and toss well.
  2. Refrigerate at least 20 minutes before serving.
  3. Enjoy!

Nutritional Facts:

  • Calories: 104kcal
  • Carbohydrates: 7g
  • Protein: 2g
  • Fat: 8mg
  • Potassium: 296mg
  • Sodium: 6mg
  • Calcium: 29mg
  • Sugar: 4g

Recipe and nutritional facts accessed at: https://www.spendwithpennies.com/cucumber-tomato-salad/#wprm-recipe-container-156832

BEVERAGES

If you are looking for ways to stay hydrated this summer and have a fun beverage, aim for fruit infused waters, tea, smoothies, and juices with lite sugar.

  • Fruits smoothies
  • Coconut water
  • Watermelon infused water
  • Cucumber water
  • Homemade iced tea

Recipe: Blueberry and Lemon Iced Tea

Makes 1 pitcher.

Ingredients:

  • 1/3 cup blueberries, or any locally available berries
  • 3 tea bags
  • 2 cups water
  • 1/4 cup sugar, to taste
  • Lemon juice (from 2 lemons)
  • Ice cubes
  • Lemon (sliced and mint to garnish)

Directions:

  1. In a saucepan, add the sugar, lemon juice, and blueberries.
  2. Cook the berries on low heat until the sugar has dissolved, and the blueberries are mushy.
  3. Add the water to the above mixture and bring it to boil.
  4. Once the water comes to a boil, add the tea bags, and allow to steep for 5 minutes. Turn off the heat.
  5. Strain the entire mixture through a fine mesh sieve.
  6. Using the back of a spoon squeeze out the juices from the berries and the tea.
  7. Once all the juices have been extracted, pour the blueberry and lemon iced tea into a pitcher and refrigerate the tea for about an hour or more.
  8. When you are ready to serve, pour the blueberry and lemon iced tea into the serving glasses, add a few ice cubes and garnish with mint leaves and sliced lemon.

Nutritional Facts:

  • Calories: 65kcal
  • Carbohydrates: 17.3g
  • Protein: 0.5g
  • Fat: 0.2g
  • Cholesterol: 0mg
  • Sodium: 1mg
  • Sugar: 14.3g

Recipe and nutritional facts accessed at: https://www.archanaskitchen.com/blueberry-and-lemon-iced-tea-recipe

For questions about the Supplemental Nutrition Assistance Program or to receive SNAP Application Assistance contact the More In My Basket staff:

Visit: morefood.org

English Toll Free: 1-855-240-1451

Spanish Toll Free: 1-888-382-7105

Photo by Ethan Robertson on Unsplash