KEEPING COOL IN THE SUMMER

Ayurveda is the science of life and looks at summer as a time of pitta (digestive fire and bile). People with a Pitta constitution can easily be out of balance in a hot summer. In the winter we naturally accumulate calories that form fat as a protective shield against the cold. In summer the fat is automatically burnt up ~  the process of which creates a lot of heat in the digestive system and this can lead to dehydration. So drinking more liquids is essential, approximately 4 pints of water per day (cool - not iced drinks) to keep the system in balance. If you suffer from cramp in the muscles, a pinch of salt on your food (sea salt or Himalayan salt) can help to relieve it.

Some good summer foods are:-

• Apricots, bananas (in moderation), all berries, bitter melon, cantaloupe, grapefruit, seeded grapes, honeydew melon, lychees, mangoes, peaches, pineapple, plums, water chestnut, water melon, all juicy fruits with seeds or stones.
  
• Squashes of all kinds, salads from celery (good for cleaning out the stomach), kohlrabi, lettuce, radishes (which are good for the skin), spinach, turnips (roots and greens), water cress, buttermilk and yogurt. All green leaves are good for the heart, as the heart chakra is green.

Fasting on lemon juice and water for a day or so is very beneficial during the summer months.

Some useful summer recipes:-

Mediterranean salad (serves 4 as a main course or up to 10 as a side salad)

Feta cheese and olives add piquancy to this attractive salad and celery gives it a crunchy texture

• 1-2 tbsp of lemon juice
• 1-2 tbsp of olive oil
• Half tsp of dried oregano
• Half tsp of fennel seeds (crushed)
• A few sprigs of coriander, finely chopped
• Quarter tsp of salt

• Pepper to taste
• 20 black olives (stoned)
• 100 g or 4 oz of cos lettuce
• And/or spinach torn into small pieces
• 300 g  or 10 oz of green beans, lightly steamed
• 2 tomatoes cut into 8 wedges or 10 cherry tomatoes
• 1 cucumber cut into chunks
• 3 carrots cut into thin sticks about 5 cms or 2 inches long
• 3 sticks of celery coarsely chopped
• 15 g or 5 oz of feta cheese, cubed or crumbled
• 100 g or 4 oz of sunflower seeds
• A few sprigs of fresh parsley to garnish

Method.

Combine the lemon juice, olive oil, oregano, fennel seeds, coriander, salt and pepper in a small bowl. Set aside to allow the flavours to blend while making the rest of the salad.

Mix the olives and vegetables together in a large salad bowl, add the feta cheese and sunflower seeds and the dressing, mix well and serve with sprigs of parsley.                                        

Coleslaw (Serves 6-8)

Ideal for when you are eating al fresco, this salad is best made a few hours in advance and kept in the refrigerator to allow the vegetables to absorb the dressing. The red cabbage is not essential, but it adds a lovely colour.

• 1 White cabbage
• Half a red cabbage [optional]
• 2 carrots
• 1 green or red pepper [or half of each ]
• 250ml [8fl oz ] Eggless Mayonnaise (see below)
• 1tbs lemon juice
• 2tbs caraway seeds , roasted [optional]
• 1tsp sea salt
• Roasted sunflower seeds to garnish.
  

Shred the white and red cabbages, carrots and pepper, using a food processor or hand grater. Add the mayonnaise, lemon juice and caraway seeds, if using. Season to taste with salt. Transfer to salad bowl. When ready to serve, sprinkle the roasted sunflower seeds over the top.

Fennel Coleslaw

Replace half the shredded cabbage with shredded fennel and add 1tsp roasted fennel seeds.  Use 1 tbsp. walnut oil in the dressing; if you have some .

Garnish with fennel fronds and chopped walnuts.

Eggless  Mayonnaise  (makes 250 ml [8 fl oz])

Use as a healthy alternative to commercial salad cream. The lecithin is used as an emulsifier instead of eggs, but you can make it without, if preferred. 

• 150ml[5fl oz ] soya milk
• 75ml [3fl oz] oil
• 2 tbsp lemon juice
• 1/2 tsp salt or tamari
• 1/4 tsp mustard powder
• 1tbsp liquid lecithin or 1tsp lecithin granules [optional]
  

Place all the ingredients in a blender and blend until smooth. Leave the mayonnaise to set for about 1 hour.

(For a thicker mayonnaise, reduce the oil to 2 tbsp and blend in 150ml [5oz] tofu steamed for 2-3 minutes and crumbled.)

Optional variations

• Add half tsp curry powder and quarter tsp  turmeric
• Add half a bunch of parsley chopped
• Blend in 2tbsp tahini
  

For dill mayonnaise mix a small bunch of fresh chopped dill, or a teaspoonful of dried dill weed, and a  tablespoon of tomato puree or 2 chopped tomatoes.

Liz Whitcher is a Yoga teacher (BWY) and Reiki Master working in the Bournemouth and Poole area.  Liz has a special interest in Ayurveda and has recently completed studies on how the ancient philosophy of Ayurveda relates to Yoga. If youwish to contact Liz you can do so via This e-mail address is being protected from spam bots, you need JavaScript enabled to view it