Warm weather fare doesn’t require a hot kitchen – unless you prefer it

15 August 2023 – Will the temperatures in the high 70s, 80s, 90s and low 100s be the new normal for summer? How will our meals accommodate the weather?

Ocean Robbins of the Food Revolution Network suggests foods with a high water content like watermelon and pineapple and those with electrolytes like leafy greens. (See www. foodrevolution.org/blog/best-and-worst-summer-foods/?utm_source=sfmc&utm_medium=email&utm_campaign=blo-2023&utm_content=best-worst-summer-foods-article&j=229268&sfmc_sub=23690624&l=137_HTML&u=3302003&mid=514008241&jb=84)

Nick Polizzi of The Sacred Science suggests incorporating the mood-calming foods of berries, plant-based yogurt, dairy-free dark chocolate, oats and Brazil nuts. Their accompanying recipes can be found at www.thesacredscience.com/5-delicious-calming-foods-recipes/ .

Sandwiches, salads, dressings, chips, drinks and desserts include those foods, but how will they stand up to dietary needs?

Sandwiches, wraps and toast – Wheat, sprouted wheat or other gluten-free bread, greens or cabbage leaves, and one-inch sliced tubers can hold the coarsely ground vegetable filling. Salsa, sliced onions and fennel, herbs, mustard, vegenaise or catsup add to the flavor and feed your microbiome. Or replace the vegetable filling with fruit as noted in some plan-based options of www.getpocket.com/collections/fruit-filled-sandwich-recipes?utm_source=pocket-newtab-en-us .

The Spruce Eats offers these recipes: www.thespruceeats.com/vegan-cream-cheese-veggie-wraps-3377179 , www.thespruceeats.com/thai-lettuce-wraps-p2-3217192 , www.thespruceeats.com/baked-chickpea-fritters-pareve-2121549 and www.thespruceeats.com/avocado-toast-4174244 .

Signing up for Soul Vegan’s new mailing list will yield all kinds of delectable recipes, including pancakes(a different kind of wrap) with many of the mood-calming ingredients that Polizzi suggests. Go to www.mail.google.com/mail/u/0/#label/Other+Work%2FWriting%2Fblog+stuff/FMfcgzGtwgdDftrSzJDHWFJwlhCRkbzj .

Pizza and pinsa – Vegan cheeses, plant-based meats, poultry or seafood, cut-up fruits and veggies, mushrooms, salsa or sauce on plain pizza crust or flavorful pinsa dough. According to Belli’s Restaurant, “Pinsa is an ancient Roman Style pizza with a higher protein content and lower glycemic index due to the a variety of flours used.” According to the Italian Cookbook, poor farmers made Pinsa Romana with water and a mix of grounds cereals: millet, oats, barley and later farro (or spelt).

Both pinsa bread for takeout and pinsa for dine in are for sale at Belli’s, 1850 W Blue Island Ave. Here are pinsa dough recipes: www.jvs.org.uk/recipe-view/pinsa-with-roasted-garlic/ and www.italianrecipebook.com/pinsa-romana-roman-style-pizza/ . Use your own toppings and try pesto or sauce recipes in this article.

Here are some pizza recipes: www.thespruceeats.com/vegan-fruit-pizza-recipe-3376765 , www.thespruceeats.com/dairy-free-gluten-free-pizza-1001403 and www.minimalistbaker.com/easy-vegan-gluten-free-pizza-crust/ .

Salads and slaw – Manually break up the different lettuces to bite size; then toss in sliced vegetables like celery, radish, carrot, beet, tomato or tomatillo. Adding beans, herbs, mushrooms, nuts, seeds, ground garlic or cut fruit can’t hurt salads. Many recipes are available at www.minimalistbaker.com .

For salads from tubers and winter squash, cook, cool and cube them; add vegannaise, celery, herbs or seasonings.

To make slaw, slice or grind the cabbage, carrots, beets, onions, fennel and thicker greens. Squeeze fresh lemon juice over or add the dressing of your choice. Other slaw recipes are www.minimalistbaker.com/super-cleansing-slaw-rosemary-dressing/ and www.thespruceeats.com/search?q=vegan slaw&searchType=recipe .

Vegetable chips – Slice with a mandoline, use a very sharp knife or spiralize the vegetables. Place pieces side by side in a dehydrator or bake in an oven below 200 degrees F. for an hour or longer. Recipes are available at www.thespruceeats.com/oven-baked-vegan-zucchini-chips-3377748 and www.thespruceeats.com/air-fryer-kale-chips-4846514 .

Salad dressings, sauces and dips – Buy sugar-free or salt-free and add your own seasonings. Read the ingredients before you choose. Or make your own.

The Spruce Eats offers these recipes: www.thespruceeats.com/vegan-tzatziki-recipe-3377726 , www.thespruceeats.com/vegan-pesto-recipe-3377247 , www.thespruceeats.com/simple-dijon-vinaigrette-recipe-3377593 , www.thespruceeats.com/vegan-miso-salad-dressing-recipe-3377600 and www.thespruceeats.com/easy-vegan-tahini-goddess-dressing-p2-3377694 .

Drinks – The hot weather is perfect for sun tea. Obtain a 2-3 gallon glass jug or jar. (I got mine from the thrift store.) Add 6-8 tea bags, preferably herbal. Add water up to the neck of the jar. Close jar with

the lid. Place jug/jar in the sunlight on a step or porch and let sit until the water turns color, preferably a dark brown. Then refrigerate.

Recipes for more summer drinks are at www.minimalistbaker.com/refreshing-drinks-for-summer/ and www.thesacredscience.com .

Desserts – To make a quick frozen one,grind up a pound of frozen fruit with a little plant-based milk and a little sweetener in a blender or food processor. Serve immediately for a sherbetty taste. To restore the fresh taste later, reblend any leftovers before serving.