Stay healthy and hydrated

The summer season is marked by a period of hot, dry and at times humid climatic conditions; often symbolised by the rising levels of mercury, the scorching sun above the head, dehydration and lethargic. So, in such conditions what is best food for summer season is an essential factor. We are in need of foods that will lower the temperature of the body and make us feel energetic.

Being outdoors more often — and sweating — ups the risk of health problems such as dehydration, skin sensitivities, and vitamin and mineral deficiencies. Here are a few simple and delicious solution!

Almond-Citrus Salad
Ingredients
1/3 cup orange juice 
2 tbsp white wine vinegar
2 tbsp almond or vegetable oil
1 tbsp honey 
2 tsp grated fresh ginger
¼ tsp salt 
1/3 tsp red pepper flakes
2 navel oranges, peeled and sliced
½ red bell pepper, sliced 
¼ cup finely chopped red onion
6 cups torn spinach leaves
2/3 cup slivered almonds, sliced

Method
Mix juice, vinegar, oil, honey, ginger, salt and pepper flakes in blender and keep aside. In a bowl, combine orange slices, bell pepper, onion and dressing. Marinate for at least 10 minutes. Toss spinach with the mixture and garnish with almonds.

Almond-Citrus Salad

Healthy Detox Salad
Ingredients
3 cup of butternut squash, peeled and cubed
1 tbsp olive oil
¼ heaping tsp turmeric
¼ tsp cumin
Salt and pepper to taste
¼ cup grapeseed
¼ cup apple cider vinegar
1 cup yogurt
2-3 shallots
1 tbsp maple syrup

Method
Preheat the oven to 2200C, with a rack in the middle position. Put the squash on an 18-by-13-inch (46-by-33-cm) sheet pan and sprinkle with the olive oil, turmeric, cumin, and season with salt and pepper. Combine well, then spread the squash out across the pan.

Roast until lightly browned on the bottom, about 15 minutes, then scrape under the pieces using a metal spatula and toss them around spreading them out again. If the pieces stick to the pan, don’t force them up — you’ll likely end up with a pan full of mangled squash; instead, simply cook them for another five minutes or so, then try again. After tossing the squash, cook until just tender with slightly caramelised edges, about 10 minutes more. Let cool for a few minutes.
Meanwhile, in a small bowl, whisk together the grapeseed oil, vinegar, yogurt, maple syrup and shallots, then season with salt and pepper. (Or, in a jar with a lid, combine the ingredients, cover, then shake vigorously.) Check the seasonings. Quickly dip a piece of kale in the dressing, shake off any excess, and check the seasonings again.

In a large bowl, combine the kale, brussels sprouts, roasted squash and pumpkin seeds. Drizzle the salad with enough dressing to lightly coat, then toss to combine. Save any extra dressing for another use. Check the seasonings and serve.

Detox Salad

Spinach-Avocado Smoothie
Ingredients
1 cup non fat plain yogurt
1 cup fresh spinach
1 frozen banana
¼ avocado
2 tbsp water
1 tsp honey

Method
Combine yogurt, spinach, banana, avocad

Spinach-Avocado Smoothie

Quick 5 Protein refresher:
Ingredients 
150 ml coconut water 
5 gm dates 
2-3 gm cinnamon powder 
120 gm banana 
5 gm soaked chia seeds 

Method
Take the ingredients, wash them properly and cut into dices. Put in a blender. Blend properly until smooth in consistency. Put ice and cinnamon powder and blend again. Pour into the glass jar and serve.

Quick 5 Protein refresher

As told to Swati Sharma