Fueling your body in the heat can be a real summer feat, so put that Dutch oven away and check out these tips for cool eats.

Calgarians this summer are dealing with exhausting heat waves, leaving little motivation to cook and no desire to add extra oven heat to their homes.  

“I can’t think of anything worse than coming home after working and sweating all day in the 30-degree heat and turning on my oven to cook for an hour,” said 26-year-old Calgarian Tanisha Colleaux. 

Chef Kate Symes, an instructor with the culinary program at SAIT, has shared some ideas to incorporate into summer menus to keep feeling cool and hydrated. 

Symes recommended staying hydrated by eating vegetables and fruits that are naturally high in water content, perfect for salads that she said reign supreme during this time of year. 

“One of the things people forget is when it’s hot out is how dehydrated you are, and that’s what your body really needs. So all that stuff you can put together without cooking at all,” says Symes. 

“It’s a fantastic time to utilize the part of the grocery store that has cooked chicken or smoked fish, lots of beans, chickpeas, all that stuff in your salads. Make those big filling meals without ever having to turn on the oven or the stove.” 

A frequent salad that has been in Syme’s rotation is a cucumber slaw with shredded cabbage, carrots, cucumber, fresh dill, and chickpeas, along with pre-cooked chicken or canned tuna for protein and a lemon yogurt dressing.  

If using heat is unavoidable, batch cooking protein to keep handy in the fridge, whipping up foods with shorter cooking times, and avoiding the oven due to the heat retention is ideal during heat waves says Symes.

Escape the heat, and take cooking outdoors

Another option, said Symes, is to take the cooking outside and utilize the barbecue—but for more than just smokies and burgers.

“One of my favourite things on the barbecue is grilled salmon with grilled peaches and cabbage and lots of fresh tomatoes and cilantro. It makes a really lovely summer dish,” 

Smoothies to keep cool are another option, she said, for keeping hydrated and satisfied during the summer months.

Swapping out a milkshake or slushy for a nutrient-dense smoothie can give the satisfaction of a cold drink without having the sugars that will dehydrate folks in the heat, said Symes. 

“One of my favourite smoothies is banana, mango, almond butter and dates. It kind of resembles more of a milkshake once you do that, and it’s fantastic.”

Making meals that are hydrating, and satisfying she said, topped the list of ways to actually enjoy meals during hot weather.

“The big thing is making stuff taste good is important. Stuff with nice acid, so lemon juice and lime juice and lots of fresh herbs, mint, basil, that sort of thing, they all have cooling properties that make you want to eat, and keep you feeling cool.”