By: Melissa Bloom, MS, RD, LD, CEDS-C
I was inspired by one of my clients to consider how food palate can change with the seasons. Just like the weather, food palate ebbs and flows through the year. From the vividness of Autumn colors, to the sweaty Summer months (especially in Texas), to the dewy mornings of the Spring, and to the coziness of Winter – there are four shifts (subtle or significant) to spark our food palette to go from steady to seasonal.
We are approaching Summer…in the south. Enough said. It can be a lot, and that is saying something coming from someone who lived in the desert (aka: Phoenix) for six years. But despite the 100+F degree heat, there is something about summertime that invites you to slow down and be mindful. The longer days, the warmth in the air, the way dinner on a summer evening feels unhurried — it’s its own kind of wonder. And the food that flourishes this season tends to follow suit: bold flavors, satisfying combinations, meals that feel bright and cohesive. Before I share a few recipe ideas, I want to say the following:
It is amazing what you notice about your food preferences when you let go (engage in recovery from) of an eating disorder and give less of your life to the dieting culture vultures. There’s a whole world of food out there to explore; curiosity to engage; freedom to be had. My message to you: don’t give up. Stay the course. It’s worth it.
Three summertime meal ideas that I’ve tried…. and liked!
| Salmon Rice Bowl
Sweet-salty salmon air-fried until lightly crisp, piled over fluffy jasmine rice, sliced cucumbers, and topped with creamy avocado. It’s the kind of meal that makes you wonder why you don’t make it more often. |
| Shrimp Salad Rolls
Take me to the East Coast! I love that these shrimp rolls can be super easy. If you don’t love shrimp, you could use lox (salmon) with a cream cheese spread instead of the salad mixture. |
| Tortellini Pasta Salad (Cold)
A blend of so many flavors that just….mesh. You can eat it right after making it, but it’s better if refrigerated for 1-2 hours beforehand. It’s easy to prepare and great for leftovers! |
Each of these recipes provides a cohesion of nutrients that can be enjoyed all year long – especially during Summer. Exploring the seasonal shift in your palette can be fun, and it offers an opportunity to get creative with food.
Summer foods are all about fresh flavors, bright colors, and the joy of eating outdoors. Here are some other quintessential summertime foods:
Fresh, hydrating Fruits: Watermelon is the ultimate summer icon — sweet, hydrating, and perfect for hot days. Stone fruits like peaches, nectarines, cherries, and plums hit their peak in summer, bursting with flavor. Berries (strawberries, blueberries, blackberries) are also at their freshest.
Time for the Grill: The grill is summer’s kitchen. Burgers, hot dogs, corn on the cob, and BBQ ribs are staples of backyard cookouts.
Cool & Frozen Treats: Ice cream, popsicles, and gelato are synonymous with summer. Whether it’s a classic vanilla cone, a fruit bar, or a creamy scoop of something adventurous, frozen treats are a universal summer comfort.
Fresh Dishes: Think pasta salads, caprese with fresh tomatoes and basil, gazpacho, or grain bowls loaded with seasonal veggies. Fresh corn salads and panzanella (Italian bread salad) are summer staples.
Seafood: Lobster rolls, shrimp tacos, clam chowder, and grilled fish are especially popular in summer, evoking beach vacations and coastal living. Ceviche, with its bright citrus flavors, is a perfect hot-weather dish.
Lemonade & Drinks: Fresh-squeezed lemonade, iced tea, agua fresca, and fruity punches keep the summer heat at bay. Homemade slushies and agua de jamaica (hibiscus tea) are refreshing classics.
Garden Vegetables: Summer gardens overflow with tomatoes, cucumbers, zucchini, and fresh herbs. A simple tomato sandwich with mayo on white bread or a cucumber salad with dill feels deeply summery.
EmpowRD Nutrition Co. — Supporting your relationship with food, one season at a time.
