07/28/2025
This is a freshed version of an article I originally wrote for Macrobiotics Today back in 1991. A version of it was just republished in their Summer 2025 issue — and I’ve added a few new thoughts and tips here for you!
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Macrobiotics Today Magazine
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In the warm summer months, we naturally crave foods that generate as little internal heat as possible.
I’ve lived for decades in Northern California, where the summers can be very hot.
Through education, trial, and error, I’ve learned which whole foods — within macrobiotic dietary guidelines — have the most cooling or heating effects.
Staying cool can be an exciting challenge, especially for those of us who prefer not to rely on air-conditioning.
Here are some gentle ways to harmonize with the heat of summer rather than trying to overpower it.
Skip Ice-Cold Drinks
When very cold beverages enter your body, your metabolism speeds up in an attempt to bring the liquid to body temperature — ironically, this creates internal heat.
Instead, let cold drinks sit at room temperature for 5–10 minutes before sipping. Then drink slowly, allowing your saliva to mix with each sip before swallowing.
When choosing a beverage, remember the clean, refreshing taste of good old-fashioned water! Water is neither too acidic nor too alkaline — it’s just right.
The Five Tastes and Seasonal Balance
According to the ancient Five Element Theory, each season corresponds to a taste:
Early summer relates to the bitter taste
Late summer to sweet
Autumn to pungent/hot
Winter to salty
Spring to sour
In summer, it’s wise to evaluate how much bitter flavor you’re consuming — either too much or too little may create imbalance.
Greens like mustard, chicory, endive, and dandelion offer bitter notes. Watercress and arugula are both bitter and spicy in flavor and deeply satisfying.
Cooling Grains, Beans & Protein
Pressure-cooked rice and heavy grains can feel overly warming in 80–90°F weather.
Try boiling rice with another grain like millet, barley, quinoa or wheat.
Quick-cooking grains such as quinoa, amaranth, bulgur, couscous, polenta, and noodles are wonderful summer choices.
White-colored beans and lentils that cook quickly are ideal. Tofu has a lovely natural cooling effect.
Summer Vegetables = Energy & Joy
Summer vegetables bring color, freshness, and vitality to every meal or snack. In California, we’re blessed with many local, organic varieties.
I enjoy the energy of peas and beans that hang loosely on their vines.
Cucumbers, lettuce, celery, red and daikon radishes all have cooling properties — perfect for summer salads.
Sea vegetables like dulse, wakame, sea palm, and nori are nutrient-packed and require little or no cooking, making them perfect for hot weather. Dulse and sea palm can be eaten straight from the bag. Others can be soaked, sliced, and added to salads or stir-fries.
Be curious and creative!
Keep It Light
Think: fresh, light, crispy, and colorful when planning your meals. The more your meals fit this theme, the better your body will adapt to the summer season.
Go light on salty condiments. Salt has a contracting energy and can lead to sweet cravings if overused.
For dessert, try puddings, pies, and kantens (sea vegetable gelatins) instead of baked cookies or granola bars.
Cooling Cooking Methods
Ideal summer cooking methods include:
Steaming
Blanching
Quick stir-frying
Use lightweight cookware — save the cast iron and earthenware for colder months.
In the summer, I find it’s especially good to eat a little less and chew a little more.
🥕 Here are some of my Favorite Summer Recipes
Crunchy Quinoa and Corn
Ingredients:
1 cup quinoa
1¾ cups water
1 tsp umeboshi paste (or sea salt)
Kernels from 1 large ear of corn
Directions:
Bring water, quinoa, and umeboshi paste to a boil. Cover and simmer for 15 minutes. Slice corn off the cob and stir into hot quinoa.
Green Beans Almondine
Ingredients:
4 handfuls green beans, sliced diagonally
1 handful almonds, thinly sliced
1 Tbsp olive oil
2 tsp tamari or umeboshi vinegar
Directions:
Lightly oil a skillet and sauté the green beans. Add almonds and a splash of water. Cover and simmer until tender but still crisp. Season to taste.
Gem Lettuce & Sprout Salad with Basil Dressing
Salad Ingredients:
2 heads gem lettuce, torn
1 carrot, grated
¼ cup parsley, chopped
1 cup lentil sprouts
Dressing Ingredients:
½ cup fresh basil, chopped
¼ cup olive or flaxseed oil
⅛ cup brown rice vinegar
⅓ cup tofu, crumbled
⅛ cup apple juice
1 Tbsp white miso
Directions:
Blend all dressing ingredients for 30 seconds. Toss with salad ingredients and serve.
Red Radish Roses
Ingredients:
8 red radishes
1 cup umeboshi vinegar
Directions:
Place each radish between two chopsticks and slice in a checkerboard pattern ¾ of the way down. Soak in vinegar for 2 hours. Serve as garnish or side.
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