Here is a seasonal guide to food at the peak of Summer.

In Ayurveda, the Summer Solstice marks the height of the sun’s power. Whilst the long days can bring energy, enthusiasm and vitality, the intensity of the season can also increase heat within the body and mind. We may notice signs of excess Pitta such as irritability, inflammation, overheating, skin flare-ups, digestive sensitivity, restless sleep or a tendency to push ourselves too hard.

At this time of year, Ayurveda encourages us to balance the heat of the season with foods that are cooling, hydrating, nourishing and easy to digest.

1.Favour the Sweet, Bitter and Astringent Tastes

These tastes help cool and balance Pitta, with its predominance of the fire element.

Sweet (naturally sweet foods)

• Melons
• Pears
• Cherries
• Peaches
• Apricots
• Coconut
• Dates
• Soaked raisins
• Basmati rice
• Oats

Bitter

• Rocket
• Watercress
• Kale
• Spinach
• Dandelion greens
• Fresh herbs such as coriander and parsley

Astringent

• Green beans
• Lentils
• Mung beans
• Asparagus
• Pomegranate
• Chickpeas

Seasonal Cooling Foods

Nature provides exactly what we need during summer.

Fill your plate with:

• Cucumber
• Courgette
• Lettuce
• Celery
• Fresh berries
• Mint
• Coriander
• Coconut
• Lime
• Watermelon
• Fennel

These foods help replenish fluids whilst gently cooling the system.

Hydrate Wisely

Sip room temperature, boiled water regularly throughout the day rather than drinking large quantities all at once.

Try:

• Mint tea
• Fennel tea
• Rose tea
• Fresh lime in water
• Coconut water

Avoid iced drinks, which can weaken digestive fire despite feeling cooling initially.

Eat with the Sun

Digestive strength is generally strongest around midday.

Make lunch your main meal of the day and choose lighter evening meals to support digestion and sleep.

Reduce Excess Heat

Consider moderating:

• Very spicy foods
• Excess chilli
• Deep-fried foods
• Heavy red meat
• Excess coffee
• Excess alcohol
• Highly processed foods

These can aggravate Pitta and contribute to inflammation and irritability.

A Summer Solstice Cooling Bowl

Try combining:

• Cooked basmati rice or quinoa
• Steamed asparagus and green beans
• Cucumber
• Fresh herbs
• Avocado
• A squeeze of lime
• Toasted pumpkin seeds

Finish with a few mint leaves and a drizzle of olive oil.