Summer Wellness

By Kathryn Yingst – QFH Front Desk Staff

Summer 2024 has brought the heat! The solstice’s arrival came with a heat index of 105 degrees here in New Hampshire, and we’ve had quite a few HHH (hot/hazy/humid) days since. But we can still beat the heat while we enjoy staying active.

To help with staying cool, planning modified outdoor adventures either in the early morning or towards evening is helpful. Scaling back intense workouts is recommended, such as decreasing our running or cycling mileage. Another thought is to opt for less intensive exercises such as yoga/stretching or doing water activities. A morning walk on a shaded trail can be very restorative!

Along with moderating our activities, staying fully hydrated in warmer weather is key. While this is generally fairly simple for us to manage ourselves, ensuring our little people get enough to drink can sometimes be a challenge. “But I’m not thirsty!” is a response I hear often in our household. A little creativity and the deliciousness of summer fruits can help. Ripe watermelon in particular offers a refreshing juiciness that’s hard to pass up. Whether it’s served sliced for on-the-go outdoor play, made into fruit kabobs alongside fresh berries, or blended with ice to make a tasty frozen beverage, watermelon is a hydrating fruit that appeals to kids and grown ups alike.

Icy, fruity beverages in general are a lovely way to keep our fluids up during the warmer weather. Blending ice with blueberries, blackberries, or cherries offers the benefits of added antioxidants. Garden goodies like mint, cucumber, or ginger add depth and nutrients.The flavor combinations are nearly endless, depending upon personal taste.

Homemade popsicles are also great for hydration. Popsicle molds can be filled with our favorite flavors, and even blended with yogurt for added protein and probiotics.

Being mindful to keep our electrolytes up–especially during intense summer temperatures–is also important. Electrolytes regulate nerve and muscle function and hydrate us, among their other roles. When we keep our electrolytes up, we simply feel better! There are many options to choose from. A few brands that Dr. Quinn recommends are: Nuun tablets, LMNT, and Ultima.

These warmer months are the perfect time to nourish ourselves with light meals featuring garden goodies like squashes, beans and peas, carrots, and baby lettuce. Whether it’s cold, crisp salads with a splash of balsamic vinegar, or simmered zucchini with tomatoes and a sprinkle of parmesan cheese, there are so many delicious options. For those who have a home garden, it is also a lovely way for kids to learn about growing and eating healthy foods while creating memories.

My summer memories include playing in my grandparents’ pool. It was situated beneath a group of crabapple trees, which would periodically splash heavy fruit into the shaded pool corners. This would make my cousin and I laugh, and the resident Yorkshire Terrier furious! That little dog would hitch a ride on a float over to the offending apple and remove the apple STAT!

After swimming, we enjoyed colorful salads and tasty meats with our family. There was always fresh tomato salad from the tomatoes and herbs that my grandpa had grown, grandma’s potato salad, and cool melon. Being Italian, we didn’t skimp on dessert, but grandma would often try sneaking pureed zucchini into everything, including the chocolate cake. This made grandpa’s eyebrows furrow and us kids say “ewwww!” (We ate it anyway!)

What are your favorite summer memories? What traditions do you enjoy now? Do you have a few tried and true summer salads or pot luck dishes that you like to share?

Here are some of our top picks for summer refreshers…

RACHEL’S WATERMELON FETA SALAD WITH BLUEBERRIES

Salad:

7 to 8 cups seedless watermelon – cut into ¾ inch cubes
1 ½ cups fresh blueberries – or more to taste
1 cup crumbled feta cheese – or more to taste
Fresh mint and basil leaves, thinly sliced – plus more for garnish

Honey lime dressing:

Juice of 1 ½ limes
1 tablespoon extra virgin olive oil
1 to 2 tablespoons honey – or to taste
A pinch of salt

Make the honey lime dressing: In a mason jar, combine all the honey lime dressing ingredients and shake vigorously until well combined. Adjust to taste, as needed.

In a large serving bowl, combine the cubed watermelon, blueberries, mint, basil, and ¾ cup of the crumbled feta. Toss with the honey lime dressing evenly.

Top with the remaining ¼ cup feta and garnish with more mint and basil leaves, if desired. Serve immediately. Enjoy!

NANCY’S THREE BEAN SALAD

½ cup natural sugar
½ cup oil
½ cup vinegar
1 pound green beans
1 pound yellow beans
1 can kidney beans
½ cup chopped onion

Mix together cooked (cooled) cut green and yellow beans, one 16 oz. can kidney beans, and ½ cup chopped onion with sugar, oil, and vinegar. Chill and enjoy!

NANCY’S BROCCOLI SALAD

1 cup mayo (egg free/soy free Follow Your Heart, or other preferred)
½ cup natural sugar
2 tsp apple cider vinegar
2 bunches chopped broccoli
1 medium red onion, chopped or sliced
Dried cranberries or chopped nuts

Mix ingredients together, chill, and enjoy!

NANCY’S THREE POTATO SALAD

1 ½ pounds small red potatoes
1 ½ pounds small Peruvian purple potatoes
2 pounds yams
4 Tbsp chopped scallions
2 Tbsp dijon mustard
2 Tbsp mayo
2 tsp celery seed
2 Tbsp lemon juice
Salt and pepper, to taste

Scrub all potatoes and yams, and cut yams into quarters. Wrap all in foil and place in a single layer on the grill. Roast for 30 minutes. Remove from the grill and allow to cool.

Cut the red, peruvian purple, and half of the yams into ½ inch pieces.

Take the remaining pound of yams and remove the skin.

Blend the skinless yams, mustard, mayo, lemon juice, and celery seed until smooth. Fold in the scallions and the cut potatoes and add salt/pepper.

Refrigerate 2 hours before serving.

MORE GLUTEN FREE SALAD IDEAS

https://www.seriouseats.com/gluten-free-salad-recipes-5117767