Sis, we are not overheating in the kitchen this month.
It’s too hot, too humid, and honestly — we’ve got better things to do than stand over a stove for hours. That’s why I’ve been leaning into light, refreshing, and healing meals that taste good and do good for my body.
This summer, I’m focused on foods that support my blood sugar, blood pressure, and hormone balance — without sacrificing flavor or fun. These meals are quick to make, easy on the body, and gentle on the soul.
Let me share my top five.
1. Watermelon, Cucumber & Mint Salad
This is the kind of dish that cools you down and lifts you up. Watermelon hydrates, cucumber soothes inflammation, and mint brings that fresh summer kick. I add a sprinkle of feta and a drizzle of balsamic glaze to balance the sweetness with a little tang.
Wellness Benefits:
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Watermelon is high in lycopene and water content
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Cucumber supports digestion and reduces bloating
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Mint can aid in calming digestion and regulating appetite
Tip: Enjoy it as a side dish or top with grilled chicken or tofu for a full meal.
2. Grilled Veggie Power Bowl
I layer grilled zucchini, bell peppers, red onion, and eggplant over a bed of quinoa or cauliflower rice. Then I add a scoop of hummus or avocado and a splash of lemon vinaigrette. It’s colorful, filling, and packed with fiber and heart-healthy nutrients.
Wellness Benefits:
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High in fiber and antioxidants
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Low glycemic index
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Supports stable energy and digestion
Prep Ahead: Grill your veggies on Sunday and store them in containers for easy bowls all week long.
3. Chickpea Lettuce Wraps with Lemon Tahini Drizzle
No need for bread when you have crisp romaine or butter lettuce. I mash chickpeas with chopped celery, carrots, red onion, a little Dijon, and a spoon of olive oil mayo. Then I spoon it into lettuce cups and top it with a lemon-tahini drizzle.
Wellness Benefits:
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Chickpeas are full of protein and fiber
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Tahini supports hormone health and has anti-inflammatory properties
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Lettuce wraps keep it light and low-carb
Make it Fancy: Add sliced avocado and a few pickled onions on top for an extra layer of flavor.
4. Zucchini Noodles with Garlic, Olive Oil & Cherry Tomatoes
Zoodles are my go-to swap when I want pasta vibes without the carb crash. I sauté spiralized zucchini in olive oil with minced garlic and fresh cherry tomatoes. I finish it with a sprinkle of basil and a few toasted pine nuts.
Wellness Benefits:
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Zucchini is hydrating and low in starch
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Garlic supports immune function and heart health
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Tomatoes are rich in antioxidants and vitamin C
Optional Add-In: Toss in grilled shrimp or baked tofu for extra protein.
5. Hibiscus Iced Tea with Fresh Lime
This isn’t just a drink — it’s a ritual. I brew dried hibiscus flowers, chill the tea, and serve it over ice with a slice of lime and a dash of cinnamon or ginger. It’s tart, refreshing, and a beautiful deep red color that just feels luxurious.
Wellness Benefits:
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Hibiscus can help lower blood pressure
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Naturally caffeine-free
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Rich in antioxidants and supports liver health
Serve It With: A handful of nuts or a low-sugar fruit plate for an easy afternoon refresher.
Final Thoughts
What I love about these meals is how they nourish without draining your energy. They’re gentle on digestion, full of flavor, and designed for our bodies — especially as we navigate menopause, balance hormones, and stay on top of our health goals.
This isn’t about restriction. It’s about choosing ease, choosing nourishment, and choosing joy — even at the table.
Which one are you trying first?
I’ve got the grocery list ready for you — just say the word, and I’ll send it your way. Let’s keep it light, easy, and full of flavor all summer long.
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