8 Healthy, Cold Meals To Beat The Summer Heat

Photo: Courtesy of Sakara Life.
Summertime means it's way too hot to comfortably bake, sauté, or simmer. But, just because you're not in the mood to sip a piping-hot, homemade soup doesn't mean you have to spend the rest of the season grabbing takeout. We went in search of delicious, healthy recipes, minus the heat — with a little help from Whitney Tingle and Danielle DuBoise, co-founders of organic meal-delivery program Sakara.
The two women hail from Sedona, AZ, where "fresh, organic, ALIVE foods are a way of life." After moving to New York City and forging careers in entertainment (DuBoise was an actress and model) and finance (Tingle worked on Wall Street), the two friends realized that their hearts were in helping people get healthy. They "believe that complete nutrition comes from eating a wide array of fresh, colorful, organic, hydrating, mostly plant-based whole foods and superfoods." And, Sakara offers just that.
You can (and should) take advantage of Sakara's healthy, delicious meal-delivery options. But, in the meantime, Whitney and Danielle have shared eight recipes to help you beat the summer heat from the comfort of your kitchen. Ahead, everything from vegan sushi to coconut ice cream — get ready to cool down and eat up.
For more delicious, healthy recipes, check out Sakara Life's blog and instagram (@sakaralifenyc)!

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Photo: Courtesy of Sakara Life.
In the mood for a great summer salad? The ladies at Sakara recommend this recipe because it's "loaded with cell-hydrating vegetables, antioxidant-rich superfoods, and cleansing greens." Also, don't forget the healthy fats; it's these guys "that will help your body absorb all of the body-loving nutrients in this meal so that you can stay energized long into those summer nights."

Raw Detox Chopped Salad

For Salad:
2 cups kale, chopped
2 cups spinach, chopped
1/2 cup broccoli, finely chopped
Handful fresh parsley, chopped,
1/2 purple cabbage, finely chopped
1 cucumber, chopped
1 apple, chopped
1 tbsp hemp seeds
1 tbsp sesame seeds
2 tbsp raw pepitas

For Dressing:
1 cup apple cider vinegar
1.5-2 tbsp 100% raw honey, to taste
2 cups olive oil
1/2 cup Dijon mustard
1-2 tsp cinnamon, to taste
1 tsp Himalayan salt, to taste
1 squeeze of lemon

1. Wash and chop vegetables finely and mix into a large salad bowl.

2. Combine dressing ingredients and pour onto salad.

3. Using hands, massage dressing into the vegetables, giving these vibrant veggies some LOVE.

4. Sprinkle hemp seeds, sesame seeds, and pepitas onto salad and enjoy!
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Photo: Courtesy of Sakara Life.
Everyone loves a great smoothie. And, this is one of our favorites. The Sakara ladies explain that "ginger and turmeric fight for the spotlight in this delicious, healing, cooling recipe." What's so great about these ingredients? Their immune-boosting properties will keep you safe from summer sickness. So, you can spend your weekends at the beach (not on the couch).

Peach Ginger Spice Smoothie

1 tbsp ginger, finely minced
4 fresh peaches
1 cup almond milk
1 tsp of turmeric

Peel and halve 4 white peaches. Grate 1 tsp of fresh ginger. Add all ingredients to blender and blend for 60 seconds.
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Photo: Courtesy of Sakara Life.
This delicious recipe subs protein-packed quinoa for rice, resulting in tasty sushi with a twist. And, let's not forget the immune-boosting shiitake and heart-healthy avocado.

Eat-The-Rainbow Quinoa Sushi

For Sushi:
1/2 cup quinoa
1 1/2 cups water
2 tbsp white rice vinegar
1 cup shiitake mushrooms
1 bunch fresh rosemary
1 tablespoon olive oil
1 cup sprouts
1-2 roasted beets
1 avocado
Nori sheets
Toasted sesame seeds, for garnish

For Lemon-Ginger Dipping Sauce:
2 tbsp freshly squeezed lemon juice
1 tbsp coconut sugar

2 tsp soy sauce

1 tsp rice vinegar

½ heaping tsp fresh ginger, peeled and finely minced

1. Place quinoa, water, and rice vinegar in a small pot and bring to a boil. Lower heat and simmer until water has completely evaporated, about 20 minutes. Set aside and let cool.

2. In a saucepan, cook mushrooms with olive oil and rosemary until mushrooms are tender, about 5 minutes.

3. In a separate bowl, whisk together lemon-ginger dressing and set aside.

4. If you are going to roast beets yourself (which hopefully you will!), preheat oven to 375 degrees and wash beet skin thoroughly, leaving the skins on and removing the greens. Cover and bake for 45 to 60 minutes, or until a knife can slide easily through the beet. Let beets cool, then peel away the skin.

5. Cut beets, avocado, and scallions into matchstick-sized slices. Take 1 nori sheet and arrange it in a horizontal rectangle with the shiny side face-down. Scoop out quinoa and very carefully spread across the nori sheet, using a spatula. Go slowly; working too quickly/aggressively will tear the nori sheets. Place sprouts, beets, avocado, mushrooms, and scallions on left side of the nori sheet. Place enough of each vegetable down so that it lines the sheet, from top to bottom in one single row. The entire stack of vegetables should cover about 1 inch of the nori sheet. Using your hands — or a bamboo roller if you’re feeling fancy — slowly roll the sushi, being careful to keep it tightly packed in. Slice 1-inch pieces, sprinkle with sesame seeds, and enjoy.
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Photo: Courtesy of Sakara Life.
Whitney and Danielle love these cauliflower steaks, which are "loaded with a variety of minerals, anti-inflammatory vitamin K, and brain-boosting hemp seeds." They're a hearty way to stay cool this summer.

Love-Massaged Kale Salad with Roasted Cauliflower Steaks

For Salad:
Small head of kale
1/2 avocado
1 tbsp olive oil
Himalayan sea salt
Ground pepper
1 tbsp lemon juice
Handful walnuts

For Cauliflower Steak:
1 large head of cauliflower
1/2 cup botija olives, pitted (or regular black olives)
4 sun-dried tomatoes, thinly sliced
3 1/2 tbsp olive oil
2 tbsp fresh parsley
1 tsp fresh lemon juice

For Tomato Sauce:
2 plum tomatoes, quartered
3 garlic cloves
1 tbsp hemp seeds
2-3 tsp red-pepper chili flakes (feel free to use more)
1/2 tbsp fresh basil, chopped finely

1. Thoroughly wash, trim, and chop kale. Drizzle tablespoon of olive oil and a tablespoon of lemon juice onto kale. Massage into kale with 1/2 avocado, using your hands. Sprinkle with salt and pepper, set aside.

2. Remove all leaves on the cauliflower and trim stem ends. Slice cauliflower into four 1/2" 'steaks' from center of cauliflower (if some florets break away, reserve them). Finely chop 1/2 cup of loose florets. Place chopped florets in a small bowl and combine with olives, sun-dried tomatoes, 1 tbsp oil, parsley, and lemon juice. Add salt and pepper to relish to taste.

3. Preheat oven to 400° F. On medium-high heat, heat 1 tbsp olive oil in a large, ovenproof skillet. Cook cauliflower steaks until golden-brown, about 2 minutes per side. This should be done in 2 batches, and be sure to add 1 tbsp oil to pan between each batch. Move steaks to a large, rimmed baking sheet. Reserve skillet. Roast cauliflower for about 15 minutes, or until tender.

4. Return skillet to medium-high heat, adding garlic cloves and tomatoes. Cook until tomatoes are brown, then flip tomatoes over and transfer skillet to oven along with the cauliflower. Roast garlic and tomatoes in the oven for about 12 minutes or until tender.

5. Place roasted garlic, roasted tomatoes, hemp seeds, basil, and 1/2 tablespoon oil in a blender and purée until the mixture is smooth, adding salt and pepper to taste. Dish tomato sauce among plates. Place kale blend on each plate, adding 1 cauliflower steak on top; add relish on top for garnish/taste. Add a sprinkling of walnuts on top of each plate, and dig in.
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Photo: Courtesy of Sakara Life.
Interested in a fresh, light snack? Whitney and Danielle recommend this simple smoothie — it features the brightness of honeydew and the creaminess of banana.

Creamy Honeydew Smoothie
2 cups honeydew melon
1 sprig fresh parsley
1/2 frozen banana

1. Peel and freeze a banana.

2. Slice honeydew in half, slice off the rind, and cut into cubes.

3. Wash parsley.

4. Throw melon, parsley, and frozen banana in a Vitamix.
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Photo: Courtesy of Sakara Life.
There's a reason that beets are a summer favorite. They contain nitric oxide, which "helps to relax and dilate the blood vessels, increasing your endurance at the gym and in the bedroom," say the Sakara gals. So, take advantage of the season and bring on the beets!

The Hydration Salad: Blood Orange, Beet, Fennel

1/2 a grapefruit, sliced thinly
1 blood orange, sliced thinly
1 red beet, roasted and sliced
1 yellow beet, roasted and sliced
1/2 fennel bulb, chopped
1 watermelon radish (or regular radish if not in season), sliced thinly
1 large carrot (shaved)
1 tbsp chopped mint
1 tbsp extra-virgin olive oil
Himalayan sea salt and pepper

1. Preheat oven to 375° F.

2. Wash beets thoroughly, leaving the skins on, and removing the greens.

3. Cover and bake for 45 to 60 minutes, or until a knife can slide easily through the beet.

4. Let beets cool, then peel away the skin.

5. Place grapefruit and orange slices on bottom of serving dish.

6. Place beets on top.

7. Garnish with carrot, fennel, radish, and mint.

8. Drizzle olive oil, add salt and pepper.
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Photo: Courtesy of Sakara Life.
This lovely salad will cool you down without filling you up. Plus, the creamy avocado will keep you feeling fuller, longer.

Cooling Carrot, Dill, And Avocado Salad With Lemon Vinaigrette

For Salad:
1 large head romaine or butter lettuce, chopped

 2 heirloom carrots, peeled into strips (we roasted ours, but feel free to use raw)

1 ripe Hass avocado, pitted and diced
1/4 cup baby chives, minced
1/2 cup shaved radish
1 tbsp hemp seeds
Dill, for garnish

For Dressing:
2 tbsp freshly squeezed lemon juice
1/2 tsp Dijon mustard
1/4 tsp Himalayan sea salt
4 tbsp extra-virgin olive oil
1 tsp fresh dill, mashed

If Roasting Carrots:
1. Preheat oven to 350° F.

2. Place whole carrots onto baking sheet, drizzle with olive oil. Mix until lightly covered with oil.

3. Bake until just tender, about 40 minutes-1 hour.


Place chopped lettuce in a large bowl.

2. Whisk together dressing and gently toss with lettuce.

3. Add carrot strips, avocado, and hemp seeds.

4. Toss and serve.
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Photo: Courtesy of Sakara Life.
Summer is no time to deprive yourself. So, the Sakara ladies recommend this delicious, light, summer ice cream. They emphasize that "coconut is great for your hair, skin, metabolism, immune system, and all-around well-being." We don't know about you, but we're heading out to buy coconuts right now.

Raw Orange-Lavender Ice cream

Coconut meat from 1 young coconut
1 cup raw cashews (soaked 4-5 hours)
1/2 cup raw coconut milk
1/2 cup coconut cream
2 tbsp dried lavender
2 tbsp orange zest
1/2 cup raw honey
½ tsp salt
Vanilla bean seeds
1/3 cup coconut oil

1. Soak cashews in a bowl of water for about 5-6 hours and set aside.

2. To open your coconut, begin by placing it on a flat surface. Using a chef’s knife, slice off the pointy top of the husk, and begin shaving off the husk from the top downward, following the natural curve of the hard shell underneath the husk. You only need to cut off the top third of the husk to expose the top of the hard shell. Jab the point of the knife about 1” down from the top point, perpendicular to the center line of the coconut. Once the tip of the knife is 1" inside the coconut, rotate the coconut to slice a round circle off of the top. Once the coconut is open, pour the coconut water into a cup or bowl and scoop out the meat using a spoon.

3. Throw all ingredients into a Vitamix and blend until smooth and creamy.

4. Pour into a bowl or container and place in the freezer, stirring every 30-60 minutes until it has reached a desired consistency.

5. When ready to eat, place in the refrigerator to thaw for about 30 minutes.