Spices and aromatic herbs are true allies in the fight against the scorching summer heat. Pepper and cinnamon stimulate thermoregulation. Mint has a refreshing and balsamic effect. Rosemary and sage help reduce salt intake while maintaining an ideal water balance. Saffron and cumin aid digestion when high summer temperatures slow it down.
Europrodotti offers a complete menu designed for the hottest summer days. Fresh, tasty and light recipes featuring nature's signature seasonings will provide a pleasant refreshment when the heat and high temperatures are overwhelming.
Four valuable tips for summer nutrition
Before we share our summer recipes featuring herbs and spices here are some simple dietary rules you can follow to combat the heat.
Drink to hydrate your body: drink regularly throughout the day without waiting until you're thirsty, as this is already a sign of dehydration. Keep in mind that an adult needs 2-3 liters of water on a hot day. If you're not satisfied with water but want a tasty drink choose cold infusions with mint, hibiscus or lemon. Avoid sugary drinks, packaged fruit juices and especially alcohol-based cocktails. Alcohol increases dehydration and makes you feel hot.
Choose light meals that are rich in water: summer meals should always include vegetables (e.g. cucumbers, tomatoes, zucchini, lettuce and radishes) and seasonal fruits (e.g., watermelon, melon, peaches and plums) which provide water, fibre, vitamins and valuable minerals such as magnesium and potassium.
Reduce oven use: both conventional and convection ovens require a long time to preheat, consume a lot of energy and produce a stove-like effect that can raise the room temperature by up to 2-3 degrees Celsius for several hours. Toasters, electric grills, microwaves and air fryers are valid alternative cooking methods, both for energy savings and temperature control.
Limit your salt intake: in summer, especially if you are on holiday, it's easy to increase your salt intake due to barbecues in the mountains or at the seaside, snacks on the beach or sandwiches filled with cured meats and aged cheeses while hiking. Remember that excess salt promotes water retention, increases thirst and, over time, contributes to elevated blood pressure. Avoid salty and high-calorie snacks and flavor your dishes with herbs (basil, mint, oregano), spices (pepper, turmeric, nutmeg), vinegar or lemon juice.
Seven fresh and light courses for your August menu
Appetizer: crostini with cheese, honey, fresh thyme and pink pepper
To whet your appetite start with these crostini which harmoniously blend many flavors: the tartness of cheese, the sweetness of honey, the tart notes of thyme and the spicy ones of pepper.
Ingredients for six people
- 12 thin slices of durum wheat or homemade bread
- 300 grams of fresh goat's cheese or well-drained sheep's milk ricotta
- 2 tablespoons of acacia or wildflower honey
- 1 teaspoon of fresh thyme leaves
- 1 teaspoon of pink peppercorns
- Extra virgin olive oil
- A pinch of salt
Preparation
- Brown the bread on a hot griddle or in a toaster.
- Mix the goat cheese with oil and salt until creamy.
- Spread the cheese cream on the bread.
- Crush the pink peppercorns in a mortar. This process releases their essential oils.
- Drizzle the crostini with honey and garnish with fresh thyme leaves and pink peppercorns.
First course: rice poke with saffron, lemon and rosemary
A fresh Mediterranean first course, perfect for those dining on a terrace overlooking the sea or for those looking for a light but tasty dish for their lunch break at work.
Ingredients for six people
350 grams of Venere or Basmati rice
- A sachet of saffron
- The grated zest of 2 unwaxed lemons and the juice of a lemon
- A sprig of fresh rosemary
- 150 grams of baby zucchini
- Extra virgin olive oil
- Salt and freshly ground black pepper
Preparation
- Boil the rice in plenty of salted water. In the last two minutes of cooking dissolve the saffron in a ladle of the cooking water and add it to the pot.
- Drain the rice and spread it out on a cutting board to cool (don’t cool it under water to avoid washing away the saffron's aroma) and season with a drizzle of oil.
- Finely chop the fresh rosemary needles.
- Cut the zucchini into julienne strips or very small cubes. You can use them raw or blanch them lightly in boiling water.
- Season the cold rice with oil, lemon juice and zest, chopped rosemary and the crunchy zucchini. Let it marinate in the refrigerator for 30 minutes before serving.
Main course: turkey topside carpaccio with sage, paprika and black pepper
If you are craving a roast but, as we suggested earlier, want to avoid using the oven here is an easy-to-prepare meat main course that requires little cooking time and makes an excellent alternative to the more elaborate roast beef.
Ingredients for six people
- 800 grams of turkey breast in a whole piece
- 2 teaspoons of sweet paprika
- 1 teaspoon of smoked paprika
- 10 fresh sage leaves
- A clove of garlic
- Half a glass of dry white wine
- Extra virgin olive oil
- Salt and black peppercorns
Preparation
- Rub the meat with the sweet and smoked paprika, salt, ground black pepper and a drizzle of oil.
- In a frying pan or in a saucepan heat a little oil with the garlic and sage. Brown the meat on all sides over high heat for about 15–20 minutes to seal it.
- Deglaze the pan with the white wine, cover and finish cooking over low heat for another 10–15 minutes.
- Turn off the heat and let the meat cool completely. Then place it in the refrigerator for a couple of hours.
- Slice it very thinly and serve cold, drizzled with the strained cooking juices and fresh lemon juice.
Side dish: crisp salad of carrots, fennel and toasted cumin seeds
Raw carrots and fennel retain all their vitamins and form the base of a crisp, light and hydrating salad, enhanced by the earthy notes of cumin. It is an easily digestible side dish that leaves you feeling satisfied.
Ingredients for six people
- 500 grams of carrots
- 2 large fennel bulbs
- A teaspoon of cumin seeds
- Extra virgin olive oil
- Lemon juice
- Salt and pepper
Preparation
- Toast the cumin seeds in a small non-stick pan for a minute to release their aroma, then crush them lightly.
- Thinly slice the carrots and fennel. Using a mandoline will make this easier.
- Dress the raw vegetables with an emulsion of extra virgin olive oil, lemon juice, salt and the toasted cumin seeds. Serve the side dish well-chilled.
Fruit: peach and melon fruit salad with mint, cinnamon and star anise
Peaches and melons are the kings of summer and on the hottest days a spiced marinade enhances their freshness even more.
Ingredients for six people
- 3 ripe but firm nectarines or yellow peaches
- Half a melon
- A whole star anise
- Half a teaspoon of ground cinnamon
- A small bunch of fresh mint
- The juice of a lime or lemon
- A tablespoon of honey
Preparation
- Slice the peaches and cut the melon into cubes.
- In a small bowl prepare the marinade syrup by whisking together the lime or lemon juice, honey, cinnamon and the star anise.
- Pour the marinade over the fruit and refrigerate for at least one hour.
- Before serving remove the star anise and garnish generously with fresh mint leaves torn by hand.
Dessert: light yogurt and chocolate semifreddo with cinnamon and chili pepper
In summer let’s avoid rich and heavy cream-based sweets and replace them with desserts made from fresh Greek yogurt. The contrast between the sweetness of honey, the pungent aroma of cinnamon and the spicy kick of chili pepper will be a pleasant surprise.
Ingredients for six people
- 400 grams of Greek yogurt
- 150 grams of dark chocolate
- 2 tablespoons of honey
- Half a teaspoon of cinnamon
- A generous pinch of chili powder
- Chocolate shavings and mint leaves for garnish
Preparation
- Melt the chocolate in a double boiler and let it cool to room temperature.
- Mix the Greek yogurt with the honey, cinnamon and chili pepper.
- Fold the melted chocolate into the yogurt, stirring gently to create a creamy, marbled effect.
- Pour into serving cups and place in the freezer for one hour or in the refrigerator for three hours. Serve the dessert well-chilled and garnished with chocolate shavings and mint.
To finish: cardamom-infused shaken coffee
Here is a coffee that is as original as it is easy to prepare, where the balsamic aroma of cardamom truly bursts forth when served iced.
Preparation
- Brew the coffee using a Moka pot placing two crushed cardamom pods directly into the filter along with the ground coffee.
- Once brewed, sweeten the coffee to taste and let it cool until lukewarm.
- Place the coffee in a cocktail shaker with plenty of ice, shake vigorously for 10–15 seconds and serve in well-chilled cocktail glasses.
Enjoy your meal and don't forget to follow healthy eating habits even while on holiday. Europrodotti recommends staying constantly hydrated, eating seasonal fruit and vegetables every day, opting for quick cooking methods and salads and above all replacing salt with healthier herbs and spices.