Natural rhythms inform us on how to eat seasonally, and it is no surprise that during the hot days of summer, Nature provides ultra hydrating fruits and vegetables in great abundance! We tend to crave light, cooling fruits and vegetables on hot days, intuitively balancing the yang (hot) environment with yin (cooling) foods.

Summer: Fire Element

The Heart and Small Intestine are ruled by the Fire element and responsible for circulation and heating the body. During the summer, it is especially beneficial to cut back on animal fats (especially red meat), dairy, and other fatty foods in order to cleanse the small intestine and lessen burden to the Heart. Light and fresh foods are the theme of this FIRE season! 

Beneficial Summer Foods 

Fruits: ALL berries, papaya, peach, apricot, cherries, melons, peaches, lemon, kiwi, orange, pineapple, tangerine, tomatoes

Vegetables: cucumbers, lettuce, peppers, celery, radish, carrots, cauliflower plus strong greens like arugula, mizuna, dandelion leaves + mild greens such as chard, cabbage, spinach, frisée

Herbs and Seeds: basil, cilantro, parsley, mint, cayenne, paprika, ginger, nettle, flax, chia

Grains: oats, corn, quinoa, brown rice

Meat: fish, light on meats

Dairy: goat milk/cheese 

Foods to Avoid

Alcohol, sugar, chocolate, coffee, ice cream, overeating animal products such as meat/cheese/eggs.

These foods tend to put more stress on the Heart and Small Intestine in the Summer. Don’t fret if you consume these, simply have them with a few foods that offset some of the effect by using the list of beneficial summer foods above!

Ina Garten’s Watermelon Salad is a Perfect Example of Beneficial Summer Fare!

1/4 cup freshly squeezed orange juice

1/4 cup freshly squeezed lemon juice (2 lemons)

1/4 cup minced shallots (1 large)

1 tablespoon honey

1/2 cup good olive oil

1 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

6 cups baby arugula, washed and spun dry

1/8th seedless watermelon, rind removed, and cut in 1-inch cubes

12 ounces good feta cheese, 1/2-inch diced

1 cup (4 ounces) whole fresh mint leaves, julienned

  1. Whisk together the orange juice, lemon juice, shallots, honey, salt, and pepper. Slowly pour in the olive oil, whisking constantly, to form an emulsion. If not using within an hour, store the vinaigrette covered in the refrigerator.
  2. Place the arugula, watermelon, feta, and mint in a large bowl. Drizzle with enough vinaigrette to coat the greens lightly and toss well. Taste for seasonings and serve immediately.
Aubrey Lewis, L.Ac., Mend Acupuncturist
Aubrey is devoted to helping others feel empowered through their own healing process. She is drawn to treating pain, migraines, digestive issues, women’s health, and insomnia, with a particular passion for leveraging the benefits of nutrition, herbal medicine, biohacking.
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