After the first night of tossing and turning and waking up feeling anything but well-rested, I had an inkling. Then opening our front door the next morning and being hit by a wall of dense air, I was pretty sure. But it was when we finished our usual walk and I felt like I just ran a 10K, and my tee shirt stuck to my skin, and oh my gosh, my hair, my hair had tripled in volume, I was positive it was here. I remember it well from growing up on the east coast, that muggy, clammy, sweaty stuff we all know as humidity.
From my journal: July 14, 2026, Newbury Park, California
“…more heat and humidity in the forecast…feel so tired, like wading through water…ugh!”
Although it is summer here in Southern California, our weather has been exceptionally hot and humid. We’ve had two weeks of Heat Advisory alerts, and our power has gone out once, so far. We still have another week of this balminess to go. Whew! If you’re reading this from anywhere but here you may be thinking, “Oh boo hoo!” I know, I get it. It’s just that high temperatures with humidity are not the norm, so when they make a guest appearance together, they’re not met with open arms. This weather has zapped my energy, my pep, and my motivation for doing most things I love, like cooking.
Each week I look forward to opening my cookbooks to see what creations sound good. I might land on an old favorite and add a new twist, or I may find something I have all the ingredients for, or maybe an entirely new recipe comes to light. But lately, all I have been making are…salads! No cooking required. I’ve been eating them not only for lunch and dinner, but breakfast, too.
In our fridge right now are three that are nearly gone. Homemade cabbage, carrot, and almond coleslaw, a spinach dish with cukes, sliced apples, and blueberries, and the third one is chopped romaine lettuce tossed with green peas, red peppers, and red onions.
It’s all been well and good, but now I feel tapped out. I need some new ideas. So, what are the best foods to eat on hot days? A little research revealed just as I expected, fruits and veggies. Many are great sources of water and electrolytes that can help prevent heat-related illnesses and provide a boost of energy. And they are perfect for creating salads.
Several fruits were recommended but the number one spot goes to watermelon. Over 92% water, it is the hydration hero! Juicy and sweet, it contains potassium, cooling you from the inside out. You also can’t go wrong opting for oranges as their juice aids in circulation, as well as offering a good dose of Vitamin C and flavonoids. And if you are a berry lover, rejoice! Strawberries are chockful of nutrients and fiber. Other crisp fruit choices include grapefruit, cantaloupe, peaches, pineapple, cranberries, apples, and apricots.
In the vegetable category, the hydration winner is the cucumber! Boasting a 97% water content, it contains antioxidants that support skin health. Not surprising, celery is the runner up. It’s low in calories, and helps maintain electrolyte balance, surely needed on hot humid days. Tomatoes rank up there too, although they are technically a fruit. I wrote about them in my recent ‘Tis the Season post. Still, I’ll include them here. They are great for bone health, offering both calcium and Vitamin K. Rounding out the chill veggie options are radishes, zucchini, mushrooms, leafy greens, bell peppers, carrots, and okra.
With these lists in mind, I’ve been thinking of doing a little mixing and matching. Here are some combinations I want to try.
*Strawberries, radishes, parsley
*Watermelon, cucumbers, leafy greens
*Pineapple, bell peppers, watercress
*Oranges, carrots, baby greens
*Peaches, zucchini, cilantro
*Cantaloupe, heirloom tomatoes, arugula
While these will serve as the main ingredients, I’ll also toss in nuts and seeds, and dress them with a drizzle of olive oil, vinegar, and perhaps a squeeze of lemon or lime. Now, if you’re a fruit and veg fan and have any fresh ideas for cool salads to eat on hot summer days, please send them along. I’d love to try them! ‘Til next time, be chill, keep hydrated, and stay cool out there!
A Journal Journey 