25 Hydrating Meals for Hot Weather

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When it is hot outside, your body needs more water than you think, and a good chunk of that can come straight from your food.

These 25 meals are made around ingredients with high water content like cucumber, watermelon, tomatoes, zucchini, and leafy greens that cool you down and keep you going without making you feel heavy.

A mix of lunches and dinners for everyone, from kids to adults, covering all budgets.

What You Will Need to Keep on Hand

• Cucumbers
• Watermelon
• Cherry tomatoes
• Zucchini
• Celery
• Bell peppers
• Avocados
• Leafy greens, spinach, romaine, or arugula
• Greek yogurt
• Feta cheese
• Cooked shrimp
• Canned tuna or salmon
• Rotisserie chicken
• Cooked quinoa or rice, chilled
• Lemons and limes
• Olive oil
• Fresh herbs, mint, cilantro, parsley, or dill
• Salt, black pepper, garlic powder, cumin, paprika, and red pepper flakes

 

Watermelon and Feta Salad with Mint

Ingredients

• 5 cups seedless watermelon, cubed
• 1/2 cup crumbled feta cheese
• 1/4 red onion, very thinly sliced
• 2 tbsp fresh mint leaves
• 2 tbsp olive oil
• 1 tbsp lime juice
• 1/4 tsp black pepper
• 4 cups arugula or mixed greens as a base, optional

Instructions

Spread the arugula or greens across a large plate or wide bowl if using them as a base.

Arrange the watermelon cubes over the greens in an even layer.

Scatter the thinly sliced red onion across the watermelon.

Crumble the feta evenly over the top.

Tuck the mint leaves throughout the salad between the watermelon pieces.

Whisk the olive oil and lime juice together with a pinch of black pepper.

Drizzle it over the entire plate.

Do not add extra salt.

The feta is already salty enough and adding more will draw moisture out of the watermelon and make everything watery within a few minutes.

Serve right away.

This one does not hold well once dressed so bring it to the table immediately.

Chilled Cucumber and Avocado Soup

Ingredients

• 2 large cucumbers, peeled and roughly chopped
• 2 ripe avocados
• 1 cup plain Greek yogurt
• 1 cup cold water or vegetable broth
• Juice of 1 lemon
• 1 clove garlic
• 2 tbsp olive oil
• 1 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp cumin
• Fresh dill or mint for topping
  Crusty bread for serving

Instructions

Add the cucumber, avocado flesh, Greek yogurt, cold water or broth, lemon juice, garlic, olive oil, salt, pepper, and cumin to a blender.

Blend on high for about a minute until completely smooth.

If it looks too thick to pour, add a small splash of cold water and blend again.

Taste before serving.

It should feel bright, creamy, and clean.

Adjust the lemon or salt if needed.

Pour into a container and refrigerate for at least 30 minutes.

A warm soup out of the blender misses the whole point of this dish.

Serve cold in wide bowls or cups with fresh dill or mint scattered over the top and crusty bread alongside.

Greek Salad Bowls with Chickpeas

Ingredients

• 1 can chickpeas, 15 oz, drained and rinsed
• 2 large cucumbers, diced
• 2 cups cherry tomatoes, halved
• 1/2 small red onion, thinly sliced
• 1/2 cup crumbled feta
• 1/4 cup kalamata olives, halved
• 3 tbsp olive oil
• 2 tbsp red wine vinegar or lemon juice
• 1/2 tsp dried oregano
• 1/2 tsp garlic powder
• Salt and black pepper
• Warm pita for serving

Instructions

Add the chickpeas, cucumbers, cherry tomatoes, red onion, and olives to a large bowl.

Drizzle olive oil and red wine vinegar or lemon juice over everything.

Add dried oregano, garlic powder, salt, and pepper.

Toss until the whole salad is well combined and evenly dressed.

Scatter feta over the top.

One final gentle toss and it is ready.

Taste and adjust the seasoning.

It should feel bright and clean with a good hit of acidity from the vinegar.

Serve with warm pita on the side for scooping and dipping.

Shrimp and Cucumber Rice Bowls

Ingredients

• 1 lb cooked shrimp, peeled, deveined, and chilled
• 2 cups cooked white rice, chilled
• 2 large cucumbers, thinly sliced
• 1 cup cherry tomatoes, halved
• 1 ripe avocado, sliced
• 3 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp rice vinegar
• 1 tsp honey
• 1/2 tsp garlic powder
• 1/4 tsp red pepper flakes
• Sesame seeds and sliced green onions for topping

Instructions

Whisk soy sauce, sesame oil, rice vinegar, honey, garlic powder, and red pepper flakes together.

Taste and adjust.

More soy for salt, more vinegar for brightness, more honey to balance the sharpness.

Divide chilled rice between bowls.

Arrange the shrimp, cucumber slices, cherry tomatoes, and avocado over the rice in sections.

Drizzle the dressing over everything.

Top with sesame seeds and sliced green onions. Serve cold.

The contrast between the cool rice and the savory dressing is what makes this bowl worth eating on a hot day.

Zucchini Noodles with Pesto and Cherry Tomatoes

Ingredients

• 4 medium zucchini
• 1/2 cup store-bought basil pesto
• 1 1/2 cups cherry tomatoes, halved
• 1/4 cup shaved Parmesan
• 1 tbsp olive oil
• Juice of half a lemon
• Salt and black pepper

Instructions

Use a spiralizer or a vegetable peeler to turn the zucchini into noodles or long ribbons.

Stop when you hit the seedy core in the middle.

Lay the noodles on a paper towel and sprinkle lightly with salt.

Let them sit for 10 minutes.

The salt draws moisture out so the pesto does not turn into a watery puddle later.

Press gently with more paper towel to absorb the released liquid.

Add the zucchini noodles to a large bowl.

Add pesto and the olive oil and toss until every strand is coated.

If the pesto is too thick, add a small squeeze of lemon juice to loosen it.

Fold in the cherry tomatoes.

Season with salt and pepper.

Top with shaved Parmesan and serve immediately.

Zucchini noodles release more water the longer they sit in dressing so this is a dish you want to toss and eat straight away.

Cold Poached Salmon with Dill Yogurt Sauce

Ingredients

• 4 salmon fillets, about 6 oz each
• 1/2 lemon, sliced
• 1/2 tsp salt
• Mixed greens and sliced cucumber for serving

For the dill yogurt sauce:

• 1 cup plain Greek yogurt
• 2 tbsp fresh dill or 1 tsp dried dill
• 1 tbsp lemon juice
• 1 clove garlic, minced
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

Place the salmon in a wide pan and cover completely with cold water.

Add the lemon slices and salt.

Bring to a very gentle simmer over medium heat.

Not a boil, not even close.

Tiny bubbles barely breaking the surface is what you want.

A hard boil turns poached salmon chalky and dry.

Cook for 8 to 10 minutes until the fish flakes easily when pressed at the thickest part.

Remove carefully and refrigerate until fully cold.

Mix Greek yogurt, dill, lemon juice, garlic, salt, and pepper together in a small bowl.

Taste and adjust the lemon or salt.

It should feel bright and creamy with dill coming through clearly.

Refrigerate until ready to serve.

Arrange mixed greens and cucumber on plates.

Set a cold salmon fillet on top.

Spoon the dill yogurt sauce over each one.

The combination of cold fish and cool creamy sauce is genuinely refreshing.

Watermelon Gazpacho

Ingredients

• 3 cups seedless watermelon, roughly chopped
• 2 large ripe tomatoes, roughly chopped
• 1/2 cucumber, peeled and chopped
• 1/4 red bell pepper, chopped
• 1 small clove garlic
• 2 tbsp red wine vinegar
• 2 tbsp olive oil
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp red pepper flakes
• Fresh mint for topping
• Olive oil drizzle for serving

Instructions

Add the watermelon, tomatoes, cucumber, red bell pepper, garlic, red wine vinegar, olive oil, salt, pepper, and red pepper flakes to a blender.

Blend on high until completely smooth. Taste carefully.

It should be bright and slightly sweet from the watermelon with a clean savory edge from the tomatoes and vinegar.

Adjust the salt or vinegar as needed.

Pour into a container and refrigerate for at least an hour.

This soup needs to be served very cold to taste the way it should.

Ladle into bowls and drizzle olive oil over the surface.

Scatter fresh mint leaves over the top.

The mint makes a noticeable difference here so do not leave it out.

Cucumber and Smoked Salmon Rolls

Ingredients

• 2 large cucumbers
• 4 oz smoked salmon, torn into pieces
• 4 oz cream cheese, softened
• 1 tbsp fresh dill or 1/2 tsp dried dill
• 1 tsp lemon juice
• 1/4 tsp black pepper
• Capers for topping, optional

Instructions

Use a vegetable peeler to peel long thin ribbons from the cucumbers.

You need wide, flat strips that are pliable enough to roll without breaking.

Lay them flat on a paper towel and press gently to remove excess moisture.

Mix cream cheese with dill, lemon juice, and pepper until smooth.

Lay a cucumber ribbon flat.

Spread a thin layer of the cream cheese mixture across the surface.

Place a small piece of smoked salmon at one end and roll the ribbon up firmly.

Secure with a toothpick if needed.

Top each roll with a caper if using.

Arrange on a platter and serve cold.

These are light, refreshing, and take about 10 minutes to put together.

They work as a starter, a light lunch, or a side alongside a bigger summer salad.

Tuna and White Bean Salad with Celery

Ingredients

• 2 cans tuna in olive oil, 5 oz each
• 1 can white beans, 15 oz, drained and rinsed
• 3 stalks celery, thinly sliced
• 1/2 cucumber, diced
• 1/4 red onion, finely diced
• 1/4 cup crumbled feta
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1/2 tsp dried oregano
• 1/2 tsp garlic powder
• Salt and black pepper
• Warm pita or crackers for serving

Instructions

Drain the tuna but leave a little of the olive oil it is packed in.

That oil adds richness to the whole salad without any extra effort.

Break the tuna apart gently with a fork.

You want visible flakes not a paste.

Add the white beans, sliced celery, cucumber, and red onion to the bowl.

Drizzle olive oil and lemon juice over everything.

Add dried oregano, garlic powder, salt, and pepper.

Toss until well combined.

Scatter feta over the top and toss once more gently.

Taste and adjust the lemon or salt.

Serve with pita or crackers.

This keeps well in the fridge for two days, and if anything it tastes better the next day once the beans have absorbed some of the dressing.

Chilled Mango and Shrimp Lettuce Cups

Ingredients

• 1 lb cooked shrimp, chilled and roughly chopped
• 1 ripe mango, peeled and diced small
• 1/2 cucumber, finely diced
• 1/4 red onion, finely diced
• 1 jalapeño, seeded and finely diced
• Juice of 2 limes
• 1 tbsp olive oil
• 1/2 tsp cumin
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 head butter lettuce, leaves separated
• Fresh cilantro for topping, optional

Instructions

Combine the shrimp, mango, cucumber, red onion, and jalapeño in a bowl.

Drizzle the olive oil and lime juice over everything.

Add cumin, garlic powder, salt, and pepper and fold gently until combined.

Taste and adjust the lime or seasoning.

Lay the lettuce leaves out flat on a serving plate.

They act as the cups.

Spoon the shrimp and mango mixture into each one, mounding it generously above the rim.

Add cilantro over the top if using.

Serve cold and right away.

The lettuce softens and the shrimp warms up if it sits too long.

Tomato and Cucumber Panzanella

Ingredients

• 4 cups ripe tomatoes, roughly chopped, a mix of sizes and colors is good
• 1 large cucumber, diced
• 1/4 red onion, thinly sliced
• 3 cups crusty bread, torn into rough cubes and toasted
• 1/4 cup fresh basil leaves, torn
• 3 tbsp olive oil
• 2 tbsp red wine vinegar
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper

 

Instructions

Toss the torn bread cubes with a drizzle of olive oil and spread them on a baking sheet.

Toast under a broiler for 3 to 4 minutes until golden and crispy on the outside.

Keep an eye on them because they go from golden to burnt fast under a broiler.

Add the chopped tomatoes, cucumber, and red onion to a large bowl.

Drizzle 3 tbsp olive oil and the red wine vinegar over the vegetables.

Add garlic powder, salt, and pepper.

Toss well.

Let the tomatoes sit in the dressing for about 5 minutes so they release some of their juice.

Add the toasted bread and torn basil to the bowl.

Toss everything together.

The bread will absorb the tomato juice and olive oil and become slightly chewy and deeply flavorful rather than staying dry and crunchy.

Serve within 15 minutes.

The bread goes soggy if it sits too long.

Chilled Soba Noodle Salad

Ingredients

• 8 oz soba noodles
• 1 cup shredded carrots
• 1 cup thinly sliced cucumber
• 1 cup shredded purple cabbage
• 1/2 cup edamame, shelled and thawed
• 2 green onions, sliced
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp rice vinegar
• 1 tsp honey
• 1/2 tsp garlic powder
• 1/4 tsp red pepper flakes
• Sesame seeds and crushed peanuts for topping

Instructions

Cook the soba noodles according to the package.

Drain and rinse immediately under cold running water until the noodles feel completely cold.

This step also removes the excess starch that makes soba noodles sticky.

Toss with a small drizzle of sesame oil and refrigerate.

Whisk soy sauce, sesame oil, rice vinegar, honey, garlic powder, and red pepper flakes together.

Taste it.

Adjust until it feels balanced between salty, sweet, and tangy.

Add the cold noodles, carrots, cucumber, cabbage, and edamame to a large bowl.

Pour the dressing over everything and toss until fully coated.

Top with green onions, sesame seeds, and crushed peanuts.

Serve cold.

Avocado and Tomato Salad with Lime Dressing

Ingredients

• 3 ripe avocados, diced
• 2 cups cherry tomatoes, halved
• 1/2 cucumber, diced
• 1/4 red onion, finely diced
• 2 tbsp fresh cilantro or parsley
• Juice of 1 lime
• 2 tbsp olive oil
• 1/2 tsp cumin
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper

 

Instructions

Combine cherry tomatoes, cucumber, and red onion in a bowl first.

Add the lime juice, olive oil, cumin, garlic powder, salt, and pepper.

Toss well and let them sit for a few minutes.

The salt draws a little juice from the tomatoes and cucumber which mixes with the lime and olive oil into a natural dressing.

Add the diced avocado last and fold it in gently with just a few careful strokes.

Too much stirring breaks the avocado down into mush and you lose the texture that makes this salad worthwhile.

Scatter cilantro or parsley over the top.

Taste and adjust the lime or salt. Serve immediately.

Gazpacho with Crusty Bread

Ingredients

• 2 lbs ripe tomatoes, roughly chopped
• 1 large cucumber, peeled and chopped
• 1 red bell pepper, seeded and chopped
• 1/2 small red onion, chopped
• 2 cloves garlic
• 3 tbsp olive oil
• 2 tbsp red wine vinegar
• 1 tsp salt
• 1/2 tsp black pepper
• 1/4 tsp cumin
• 1/2 cup cold water
• Crusty bread for serving

Instructions

Add everything to a blender.

Blend on high for about a minute until completely smooth.

Taste carefully.

Adjust the salt, vinegar, or cumin until it feels clean and well-balanced.

The vinegar is what gives gazpacho its brightness so if it tastes flat that is usually the first thing to add more of.

Pour into a container and refrigerate for at least an hour.

Gazpacho served at room temperature or slightly warm is a completely different and far less enjoyable experience than one that is properly cold.

Ladle into bowls and drizzle a small thread of olive oil over each one.

Serve with crusty bread.

Cold Poached Chicken with Sesame Cucumber Noodles

Ingredients

• 4 boneless chicken breasts
• 2 large cucumbers
• 1 cup shredded carrots
• 2 green onions, thinly sliced
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp rice vinegar
• 1 tsp honey
• 1/2 tsp garlic powder
• 1/2 tsp ginger powder
• 1/4 tsp red pepper flakes
• Sesame seeds for topping

 

Instructions

Place the chicken in a saucepan and cover with cold water.

Add a generous pinch of salt.

Bring to a very gentle simmer over medium heat and cook for 15 to 18 minutes until cooked through.

Remove and let cool completely, then refrigerate until cold.

Shred with two forks or slice thinly.

Use a vegetable peeler to create long cucumber ribbons.

Sprinkle lightly with salt and let sit 10 minutes, then press with paper towels to remove excess moisture.

Whisk soy sauce, sesame oil, rice vinegar, honey, garlic powder, ginger, and red pepper flakes together in a bowl.

Add the cucumber ribbons, shredded carrots, and cold chicken.

Toss until everything is coated in the dressing.

Top with green onions and sesame seeds.

Serve cold.

Watermelon and Shrimp Summer Salad

Ingredients

• 1 lb cooked shrimp, chilled
• 4 cups seedless watermelon, cubed
• 4 cups arugula
• 1/2 cup crumbled feta
• 1/4 red onion, very thinly sliced
• 3 tbsp olive oil
• 2 tbsp lime juice
• 1 tsp honey
• 1/4 tsp salt
• 1/4 tsp black pepper
• Fresh mint leaves

 

Instructions

Whisk olive oil, lime juice, honey, salt, and pepper together.

Taste and adjust.

It should feel light and slightly sweet.

Spread arugula across a large plate or shallow bowl.

Arrange the watermelon cubes over the greens.

Scatter the chilled shrimp over the watermelon.

Add feta and thinly sliced red onion.

Tuck fresh mint leaves throughout the salad.

Drizzle the dressing over everything right before serving.

Do not toss.

This salad looks better and eats better when the components stay in their sections and you get a bit of everything in each forkful.

Serve immediately.

Cucumber Yogurt Dip Plates

Ingredients

• 2 large cucumbers, one for the dip and one for dipping
• 2 cups plain Greek yogurt
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 2 tbsp fresh dill or 1 tsp dried dill
• 1/2 tsp salt
• 1/4 tsp black pepper
• Warm pita, raw vegetables, and crackers for serving

Instructions

Grate one cucumber using the large holes of a box grater.

Place the grated cucumber in a clean kitchen towel and squeeze out as much liquid as you can.

A lot comes out.

If you skip this the tzatziki will be thin and watery rather than thick and creamy.

Add the squeezed cucumber to a bowl with the Greek yogurt, garlic, olive oil, lemon juice, dill, salt, and pepper.

Stir well until fully combined.

Taste and adjust the salt or lemon.

It should taste cool, garlicky, and clean.

Slice the second cucumber into rounds or sticks for dipping.

Arrange on a plate alongside warm pita, raw vegetables, and crackers.

Spoon the tzatziki into a bowl in the center, drizzle a little olive oil over the top, and let everyone dig in.

Chilled Melon and Prosciutto Plates

Ingredients

• 4 cups cantaloupe or honeydew melon, sliced
• 6 slices prosciutto, torn into pieces
• 1/2 cup crumbled feta or fresh mozzarella, torn
• 2 tbsp fresh mint leaves
• 2 tbsp olive oil
• 1 tbsp balsamic glaze
• 1/4 tsp black pepper
• 4 cups arugula as a base, optional

Instructions

Spread arugula across a serving plate if using.

Arrange the melon slices over the greens in a single layer.

Drape the torn prosciutto pieces loosely over and around the melon.

Scatter feta or torn mozzarella evenly across the plate.

Tuck fresh mint leaves throughout.

Drizzle olive oil and balsamic glaze over everything.

Finish with a crack of black pepper. Do not add salt.

The prosciutto and feta bring more than enough saltiness and adding more will make the melon weep and turn the whole plate watery.

Serve immediately and cold.

Cold Rice Noodle Bowls with Peanut Sauce

Ingredients

• 8 oz rice noodles
• 1 cup shredded purple cabbage
• 1 cup shredded carrots
• 1 cup thinly sliced cucumber
• 1/2 cup edamame, thawed
• 2 green onions, sliced
• 3 tbsp peanut butter
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp lime juice
• 1 tsp honey
• 1/2 tsp garlic powder
• 2 to 3 tbsp warm water
• Crushed peanuts and red pepper flakes for topping

Instructions

Cook the rice noodles according to the package.

Drain and rinse immediately under cold running water until fully cold.

Toss with a drizzle of sesame oil and refrigerate.

Whisk peanut butter, soy sauce, sesame oil, lime juice, honey, and garlic powder in a bowl.

Add warm water one tablespoon at a time until the sauce pours easily.

It will look like it is seizing up at first but keep whisking and it will come together smooth.

Taste and adjust the balance.

Add the cold noodles, cabbage, carrots, cucumber, and edamame to a large bowl.

Pour the sauce over and toss until every noodle is coated.

Top with green onions, crushed peanuts, and red pepper flakes.

Serve cold.

Tomato Basil Soup Served Cold

Ingredients

• 2 lbs ripe tomatoes, roughly chopped
• 1 cup cherry tomatoes
• 1 small yellow onion, roughly chopped
• 3 cloves garlic
• 2 tbsp olive oil
• 1 cup vegetable broth or chicken broth, cold
• 1/2 cup fresh basil leaves, plus more for topping
• 1 tbsp red wine vinegar
• 1 tsp salt
• 1/2 tsp black pepper
• 1/4 tsp sugar
• Plain Greek yogurt or cream for swirling on top

Instructions

Add the tomatoes, cherry tomatoes, onion, garlic, olive oil, cold broth, basil, red wine vinegar, salt, pepper, and sugar to a blender.

Blend on high until completely smooth.

Taste. Adjust salt, vinegar, or sugar until it feels balanced.

The sugar softens the acidity of the tomatoes without making the soup taste sweet.

Refrigerate for at least an hour.

Serve cold in bowls with a swirl of Greek yogurt or cream on top and fresh basil leaves scattered over.

This tastes completely different from hot tomato soup and in the best possible way.

Cool, bright, and genuinely refreshing.

Smashed Cucumber Salad with Sesame Dressing

Ingredients

• 4 large cucumbers
• 2 cloves garlic, minced
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tbsp sesame oil
• 1 tsp honey
• 1/4 tsp red pepper flakes
• 1 tsp sesame seeds
• 2 green onions, sliced

Instructions

Cut the cucumbers into 2-inch pieces.

Smash each piece firmly with the flat side of a large knife or the bottom of a glass.

The cucumber will split and crack into rough irregular shapes.

That is exactly what you want.

The broken surfaces absorb the dressing far better than smooth cut edges do.

Toss the smashed cucumbers in a colander with a generous pinch of salt.

Let them sit for 10 minutes to draw out excess water.

Shake and press gently to drain.

Transfer to a bowl.

Whisk garlic, soy sauce, rice vinegar, sesame oil, honey, and red pepper flakes together.

Pour over the cucumbers and toss well.

Top with sesame seeds and green onions.

Serve immediately or refrigerate for up to an hour.

The flavor deepens as it sits.

Avocado and Poached Egg Toast Plates

Ingredients

• 4 thick slices sourdough bread, toasted
• 2 ripe avocados
• 4 eggs
• Juice of half a lemon
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp red pepper flakes
• Olive oil for finishing
• Cherry tomatoes, halved, for serving

Instructions

Scoop the avocado flesh into a bowl.

Add lemon juice, garlic powder, salt, and pepper.

Mash with a fork to your preferred texture.

Taste it before it goes anywhere near the bread.

Avocado that is properly seasoned tastes completely different from avocado that is not.

Fill a medium saucepan with about 3 inches of water.

Bring to a gentle simmer over medium heat.

Small bubbles rising softly, not a rolling boil.

Add a splash of white vinegar if you have it.

It helps the egg white stay together around the yolk.

Crack each egg into a small cup first.

Stir the water gently to create a slow swirl, then lower one egg at a time into the center.

Cook for 3 to 4 minutes until the white is fully set but the yolk still moves slightly.

Lift out with a slotted spoon.

Spread mashed avocado over each slice of toast.

Set a poached egg on top.

Add halved cherry tomatoes alongside.

Drizzle olive oil over each plate and finish with red pepper flakes and a crack of black pepper.

Chilled Beet and Orange Salad

Ingredients

• 3 medium beets, cooked and sliced, or 1 package pre-cooked beets
• 2 large oranges, peeled and sliced into rounds
• 4 cups mixed greens or arugula
• 1/4 cup crumbled goat cheese or feta
• 1/4 cup walnuts, roughly chopped
• 3 tbsp olive oil
• 1 tbsp orange juice
• 1 tbsp red wine vinegar
• 1 tsp honey
• 1/4 tsp salt
• 1/4 tsp black pepper

 

Instructions

Whisk olive oil, orange juice, red wine vinegar, honey, salt, and pepper together until combined.

Spread the greens or arugula on a large plate.

Arrange the beet slices and orange rounds alternately over the greens, overlapping slightly.

Scatter crumbled goat cheese and walnuts over the top.

Drizzle the dressing evenly over everything right before serving.

The sweetness of the orange and the earthiness of the beet work well together and the peppery bite of arugula ties it all together.

Serve cold.

Mango and Black Bean Salad Bowls

Ingredients

• 1 can black beans, 15 oz, drained and rinsed
• 1 ripe mango, peeled and diced
• 1 cup cherry tomatoes, halved
• 1 cup corn kernels, fresh or canned and drained
• 1/2 cucumber, diced
• 1/4 red onion, finely diced
• Juice of 2 limes
• 2 tbsp olive oil
• 1/2 tsp cumin
• 1/2 tsp chili powder1/2 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 cups cooked rice or quinoa, chilled
• Sour cream and shredded cheddar for topping

 

Instructions

Add black beans, mango, cherry tomatoes, corn, cucumber, and red onion to a large bowl.

Drizzle lime juice and olive oil over everything.

Add cumin, chili powder, garlic powder, salt, and pepper.

Toss well until every ingredient is coated in the dressing.

Taste and adjust the lime or seasoning.

Divide chilled rice or quinoa between serving bowls.

Spoon the mango and black bean mixture generously over the top.

Add a spoonful of sour cream and a pinch of shredded cheddar to each bowl.

This works warm or cold and is genuinely satisfying either way.

Salmon and Cucumber Hand Rolls

Ingredients

• 4 oz smoked salmon or sushi-grade salmon, thinly sliced
• 1 large cucumber, cut into thin matchsticks
• 1 ripe avocado, thinly sliced
• 1 cup cooked sushi rice or short-grain rice, cooled
• 4 sheets nori, halved
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• Wasabi and pickled ginger for serving, optional

 

Instructions

Season the cooled rice with rice vinegar and a small pinch of salt.

Stir gently and let it sit for 5 minutes.

Lay a half sheet of nori flat on a clean surface, shiny side down.

Spoon a small amount of rice onto the left side of the sheet, spreading it in a thin layer over about a third of the surface.

Lay a slice of salmon, a few cucumber matchsticks, and a slice of avocado diagonally across the rice.

Roll the nori into a cone shape by lifting the bottom-left corner and rolling it up and over the filling toward the top-right corner.

The nori will stick to itself slightly.

Dab a small grain of rice on the edge to seal it if needed.

Mix soy sauce and sesame oil together for dipping.

Serve the hand rolls immediately with the dipping sauce, wasabi, and pickled ginger on the side.

Nori softens quickly once it is in contact with moisture so these are best eaten right after rolling.

A Few Smart Ingredient Swaps

Pre-cooked beets from the grocery store refrigerated section save significant time in recipe 23 and taste just as good as roasting your own.

Canned salmon replaces smoked salmon in the hand rolls and cucumber rolls if smoked salmon is outside your budget.

Greek yogurt replaces sour cream as a topping across every bowl recipe here.

Almond butter is a direct swap for peanut butter in the rice noodle bowls.

Any firm white fish works in place of salmon in the poached salmon recipe with the same method and a slightly shorter cook time.

Store-bought rotisserie chicken shredded and tossed in the sesame dressing works as a protein addition to any of the noodle or bowl recipes.

Storage Tips

The tuna and white bean salad, Greek chickpea salad, soba noodle bowls, and rice noodle bowls all keep well in sealed containers in the fridge for two to three days.

Store dressings separately whenever possible.

Avocado-based dishes including the chilled soup, the avocado tomato salad, and the hand rolls are best made fresh the day you plan to eat them.

The watermelon-based salads and the gazpacho both keep for a day but the watermelon releases a lot of liquid overnight so expect a poolier plate the next day.

The cold soups keep well for two days.

Stir before serving as they may separate slightly.

Tips for Eating Hydrating in Hot Weather

Cucumbers are about 95 percent water.

Watermelon sits around 92 percent.

Tomatoes, celery, zucchini, and leafy greens are all well above 90 percent.

Eating them raw or barely cooked preserves that water content in a way that roasting and high heat cooking does not.

Cold and room-temperature meals feel easier on the body in hot weather than heavy cooked food does.

Acid, specifically lemon and lime juice, makes every cold dish taste noticeably brighter and more refreshing.

Use it generously.

Salt is a balancing act in hydrating meals.

Too much pulls water out of fresh vegetables and makes everything soggy and flat.

Season carefully and taste often.

Fresh herbs like mint, dill, and cilantro add a layer of freshness to cold dishes that dried herbs simply cannot replicate so reach for fresh whenever you can in summer.

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