Cooling Foods for Summer

Cool summer foods

Summer is a time to simplify eating and lean toward lighter, fresher foods that support balance in the body and mind.

When temperatures rise, the body naturally benefits from meals that are cooling, hydrating, and easy to digest.

This guide offers simple macrobiotic-inspired summer eating principles, originally written for Macrobiotics Today and still just as relevant today.

Summer Pantry Essentials 

Many of the specialty ingredients mentioned in this article—such as umeboshi products, sea vegetables, agar, kuzu, and miso—can be difficult to find locally.

👉 Visit my Pantry Essentials Amazon page for trusted products I personally use and recommend.

Hydration and Summer Balance

Avoid very cold drinks, which can shock digestion and require extra energy to process.

Instead, choose room temperature water or cool herbal teas and sip slowly throughout the day.

Water remains the most balanced and naturally refreshing beverage for summer hydration.

The Bitter Flavor of Summer

Traditional Five Element theory associates summer with bitter flavors. Including moderate amounts of bitter greens can help support balance during hot weather.

Try including:

  • Dandelion greens
  • Arugula
  • Chicory
  • Endive
  • Mustard greens
  • Watercress

These foods bring freshness, variety, and natural support for seasonal balance.

Light Seasonal Eating

Summer meals are best kept simple, light, and easy to digest. Favor grains, vegetables, and plant-based proteins.

Good choices include:

  • Quinoa
  • Millet
  • Amaranth
  • Basmati rice
  • Barley
  • Noodles
  • Tofu and light beans

Seasonal vegetables such as cucumbers, lettuce, celery, radishes, peas, and green beans help create naturally cooling meals.

Sea vegetables like wakame, dulse, and nori can be enjoyed in small amounts for added minerals and support.

Gentle Cooking Approach

Aim for: Fresh • Light • Crisp • Colorful

Preferred methods include steaming, light sautéing, and short simmering.

Eat slowly, chew well, and keep meals slightly smaller and simpler than in cooler seasons.

Summer Recipes

Crunchy Quinoa and Corn

Ingredients

  • 1 cup quinoa
  • 1 tsp umeboshi paste
  • 1¾ cups water
  • Kernels from 1 large ear of corn

Directions
Bring water, quinoa, and umeboshi paste to a boil. Cover and simmer for 15 minutes. Fluff and fold in fresh corn.

Sweet Basil Dressing

Ingredients

  • ½ cup fresh basil, chopped
  • ¼ cup light sesame oil
  • ⅛ cup brown rice vinegar
  • ⅓ cup tofu, crumbled
  • ⅛ cup apple juice
  • 1 tbsp white miso

Directions
Blend all ingredients until smooth. Use over salads, grains, or steamed vegetables.

Red Radish Roses

Ingredients

  • 8 red radishes
  • 1 cup umeboshi vinegar

Directions
Cut radishes in a checkerboard pattern about three-quarters down. Place between chopsticks while cutting to avoid slicing through. Cover with vinegar and marinate for 2 hours.

Lemon Pudding Pie

Crust

  • 1 cup whole wheat pastry flour
  • ¼ cup oil
  • ⅛ cup rice syrup
  • 3 tbsp water or apple juice
  • 2 tbsp carob powder
  • Pinch sea salt

Mix and press into a pie dish. Bake at 350°F for 10 minutes.

Filling

  • ¼ cup + 1 tsp lemon juice
  • 1½ tsp lemon rind
  • 1 quart apple juice
  • 1½ tbsp agar powder
  • Pinch salt
  • 3 tbsp kudzu
  • 3 tbsp soy milk
  • ¼ cup rice syrup
  • 1 tsp vanilla

Bring apple juice, agar, and salt to a boil and simmer 7 minutes. Add kuzu mixed with soy milk, then remaining ingredients. Pour into crust and chill.

Basmati Rice and Quinoa Pistachio Pilaf 

Ingredients

  • 3 cups vegetable broth or water
  • ½ tsp sea salt
  • 1 cup brown basmati rice
  • 1 cup quinoa
  • 1 onion, diced
  • 1 carrot, diced
  • 1 small bell pepper, diced
  • 1 tbsp olive or sesame oil
  • Pinch salt
  • ⅔ cup pistachios, chopped
  • 1 tbsp tamari

Directions
Simmer rice and quinoa in broth for about 30 minutes.

Sauté vegetables in oil until tender.

Combine with grains, pistachios, and tamari.

Garnish with whole pistachios and serve warm or room temperature.

Originally published in the July/August 1991 issue of Macrobiotics Today.

Simple Seasonal Staples for Your Kitchen

If you’d like to explore some of the foods and pantry ingredients mentioned in this article, I’ve put together a simple collection of the items I personally use and recommend for summer cooking and seasonal balance.

These are the staples that support light, cooling meals—everything from grains and sea vegetables to a few traditional macrobiotic ingredients that are easy to keep on hand.

👉 You can view my curated Pantry Essentials on Amazon Here

Wishing you ease, balance, and nourishment throughout the summer season.
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