Malibu Beach Recovery Diet: Three Delicious Summer Recipes
Recipes crafted to help you beat the heat
Here in the midst of summer and higher temperatures, our bodies become a little like southern belles, a tad bit lazy and ready for slow-paced conversation at the turn of a good meal, craving splashes in the water and long naps under the shade of an accommodating tree.
We know not to exert ourselves in senseless activities and overly passionate debates. The whole day seems to be engulfed in a more gentle use of our time and energy.
I will always remember my astonishment as one of my catering clients was asking me for the simplest of fruit pies that she could easily have put together herself. “Oh, my dear,” she explained, “I don’t turn on the stove or the oven from June to September!”.
Well, in our case, we might crank up the barbecue and enjoy grilled vegetables and all other manly versions of caveman cooking, hamburgers and meats sizzling away with pots of ice tea frosting on the table.
Summer is a vibrant season for our bodies, and, while we want to respect some basic rules of good sense, we also want to maintain a steady level of activities to make the most of this beautiful time of the year.
Some good sense:
• Stay hydrated, compensate for the sweat that your body dispenses in its efforts to regulate your inner temperature. Water, tea, coconut water, chilled but not iced (so as not to increase the disparity of temperatures) are essential to maintaining your body hydrated. A great refreshing tea is lemon ginger tea.
• Eat lighter meals, that contain ingredients that carry and contain water (lettuce, cucumbers, fruit) will digest slowly because of their fiber content but will dispense the hydration into your body at a steadier pace.
• Snack on fruits during the day to maintain your hunger in check and your blood sugar at a steady level.
• Add lemon and oranges to your fruit intake to balance the Ph of your digestive system.
I offered you two recipes today that have become favorites of mine during the summer months. Cucumber and strawberries do not seem to mesh together very well but they make an awesome combination for either appetizer or dessert in this recipe. And the refreshing buckwheat couscous with peas and asparagus is a winner at potlucks and family gatherings as well.
The third offering is a list of smoothies in all sorts of combinations that will brighten your day, first thing in the morning, or as a snack mid-afternoon. It is a boost of vitamins, minerals and micro-nutrients in one fantastic drink. Purchase big bags of frozen fruits or make your own and use them instead of adding ice cubes to your blender. This will concentrate the fruit flavors. When you see a promotion on strawberries (or other fruit) in the middle of the summer, purchase them and prepare them to freeze: wash and dry the fruit, cut it in slices if needed or leave whole. For peaches or nectarines, remove the pit and cut in quarters. Lay the fruit on a sheet pan and put in the freezer for 1 hour. They will freeze individually which makes them easier to break apart. Place them in a gallon-size ziplock bag and store in your freezer until needed.
Enjoy your summer and stay cool!
Early Morning Fruit Smoothie
A great way to wake up your system and provide vitamins, minerals and anti-oxidants to your sleepy body…
Morning smoothies should be made of fruit only so as not to upset digestion. Do not add dairy products (such as yogurt, cottage cheese, milk) or nuts (chia seeds, almonds. Please remember than you cannot use bananas while on this diet.
The basic smoothie will include, in this order:
• 1 cup fruit juice or coconut water (juice with no added sugar and no grape juice) – use orange pomegranate, cranberry, apple, pineapple juice, teas or coconut water.
• 1 cup fresh fruit, cut up, with peel whenever possible or fresh vegetables
• 1 thin slice of lime or lemon with peel
• 2 cups frozen fruit
Place the items in the order above in the bowl of the Vitamix or another powerful blender.
Start the blender on low, then gradually bring the speed to high. When all the juices and fresh fruit have been combined, move on to the Super High Speed until the smoothie is completely homogenous.
Top with a sprig of mint and enjoy!
Combinations (add to each smoothie a thin slice of lime or lemon with peel. If using oranges, never use the skin which contains essences that disrupt the digestive process):
FRUIT ONLY SMOOTHIES
• Orange juice + raspberries + blueberries + mango
• Coconut water + strawberries + pineapple
• Orange juice + pineapple + mango + kiwi + orange (peeled)
• Orange juice + strawberries + blackberries + blueberries
• Coconut water + peaches + mango
• Orange juice + apricot halves (pit removed) + mango + blueberries
• Orange juice + apple + lemon + ginger + ice
FRUIT AND VEGETABLE SMOOTHIES
• Apple juice + celery + kale + spinach
• Apple juice + cucumbers + 1 apple + kale
• 1/2 cup water + orange (peeled) + apple + strawberries + wheatgrass + 1 cup ice cubes
• Carrot juice + cucumbers + ginger + apple + spinach
• Cucumber + pineapple + pear + spinach + mint leaves + lime juice
• 1 cup water + tomatoes + celery + ginger + celery salt + lime juice
• 1/4 cup water + pineapple + pear + avocado (seed and peel removed) + broccoli + spinach + 1/4 cup ice cubes
• Orange juice + orange + sweet potato (cooked and cooled) + apple + fresh or frozen cranberries + ginger + ice cubes
• Pomegranate juice + avocado (pitted and peeled) + baby spinach + romaine lettuce + blueberries + strawberries
Serve cold and enjoy!
Cucumber and Strawberry Salad
2 English hothouse cucumbers
2 baskets (16-oz each) strawberries
1 bunch mint
1 Tbsp agave
Juice of 1 lemon
1 Tbsp olive oil
Wash the cucumbers and peel on the length by making stripes with the skin, i.e: peeling one stripe and leaving one intact. Cut the cucumber in half in the length and remove the seeds with a small spoon. Cut the cucumber in slices about 1/8-inch thick and place in a bowl in the refrigerator to chill.
Remove the stems of the strawberries and cut them in half or quarters, depending on size. Place them in a bowl with the agave and toss to coat. Place in the refrigerator to chill.
When ready to serve, mix together the strawberries and their juices with the cucumbers, making sure to discard any juices from the cucumbers if they have released any. Chop the mint fine, leaving the smaller leaves intact and add to the salad. Sprinkle with the lemon juice and oil and toss thoroughly.
Spring Tabbouleh Recipe
Serves 4 – 6
1 cup fine bulgur or buckwheat medium granulation
1 bunch of asparagus, cut into 1/2-inch segments
1 cup peas, freshly shelled or frozen
1 garlic clove, crushed to a paste with 2 big pinches of salt
1 lemon, juice only
1/3 cup extra-virgin olive oil
1 bunch chives, finely chopped
1 cup walnuts, toasted and chopped
2 hard-boiled eggs, chopped*
Fill a medium sauce pan with water and bring to a boil. You are going to use some of this water over the bulgur (to cook it), and the rest to blanch (quick-boil) the peas and asparagus.
Put the bulgur in a medium bowl, add boiling water to the surface of the grains and let it stand for about 15 minutes, just until tender. Drain and press out any remaining water and toss with a couple pinches of salt. Set aside.
Return the saucepan to the heat and bring the remainder of the water back up to a boil. Salt the water and cook the asparagus and peas for just about 20 seconds, just long enough for them to brighten up and lose a bit of their bite. Drain, run under colder water to stop the cooking and add to the bulgur.
For the dressing, whisk the garlic, lemon juice, and olive oil together and season with more salt if needed.
To the bulgur, asparagus, and peas add 1/2 the chives and 1/2 the walnuts. Toss with a big splash of the dressing. Taste and add more dressing if needed. Adjust the seasoning as well at this point. Garnish with the remaining chives, walnuts, and chopped egg and serve.
*For great hard-boiled eggs place the eggs in a pot and cover with cold water by a 1/2-inch or so. Bring to a gentle boil over medium heat. Now turn off the heat, cover, and let sit for exactly seven minutes. Have a big bowl of ice water ready. When the eggs are done cooking place them in the ice bath for three minutes or so – long enough to stop the cooking. Crack the shells, peel and enjoy.