Summer Is Here! So Is The Heat, And Heat Exhaustion

Sometimes when it is so hot outside it’s hard to work up the energy to prepare food for yourself, let alone something nutritious.

In the summertime salads are a nice alternative for meals as they provide dense nutrition but typically are easy to make, and don’t require being cooked.

Here are some suggestions to help you beat the heat with quick and delicious salads:


Combine this in a small jar or bowl

  • 1-2 TBSP of some kind of oil-grape seed,olive, sunflower, sesame, canola, hazelnut, safflower
  • 1-2 TBSP of some kind of acid- vinegar(white, rice, balsamic, or apple cider) or juice(lemon, lime, orange, pineapple)
  • ½ tsp something salty-reduced sodium soy sauce (if available) or salt.

Add various proportions of the following to a large salad bowl, depending on whatever you have on hand:

  • Something leafy and green-Lettuce, kale, spinach, arugula, cress, mustard greens, watercress, mache, cabbage ( or a mixture of these)
  • Something spicy or strong flavoured- fresh basil, thyme, cress, arugula, kohlrabi, cabbage
  • Something red or purple- cranberries, watermelon, radishes, tomatoes, peppers, strawberries, raw or cooked beets, carrots
  • Something crunchy-toasted nuts(slivered almonds, hazelnuts, toasted peanuts) or seeds(pumpkin, sesame, sunflower, pine nuts) or croutons
  • Something soft- avocado, cheese, olives, hard boiled egg, canned beans, cooked leftover vegetables of any kind, cooked grains.
  • Something sweet- dates, raisins, cranberries, fresh pear, mandarin oranges, grated apple, melon slivers or honey in the dressing

Remember to stay hydrated, stay cool, and reach out to us if you’re really struggling with this.

A weekly feature for Lumby, Cherryville, and area seniors. For more information about any of the following please contact Colleen or Jenny at (250) 547-8866 Whitevalley Community Resource Centre Office (250) 547-8866. Funding support provided by Interior Health, the Province of British Columbia (Community Gaming), United Way Southern Interior and United Way Lower Mainland.