Summer Daily Menu

Many people asked me about a menu for a day.

I put together a sample menu for summer. I selected cooking styles as well as grains, beans and vegetables that mostly suited to nourish your organs during hot summer days. The menu consists of lightly cooked, easily digested foods which will help your body to balance normal temperature, not get overheated while providing plenty of nutrients.

BREAKFAST

quinoa sauteed veggies

strawberries

pumpkin seeds

LUNCH – EASY to take to work

Tabouleh saladhummusPeach

SNACK 

In case you feel hungry and want to eat something small between lunch and dinner – 1/2 cup of almonds or walnuts is a healthy option

DINNER

beet soup

Tofu barley green beanswatermelon

Enjoy!


Health Tip** For some people summer is associated with barbecue in the middle of a hot day. Eating grilled meat is very stringent for the heart and other organs. Liver gets overheated. People might experience excessive sweating and have hard time being outside to enjoy the sunny day. Refrain from barbecued meat could make a surprising pleasant shift to being able withstand 85+F much more comfortable and easy.

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Summer Fruit and Vegetables

cherriesSummer is a wonderful season with long days and lots of sunshine. We like to spend more time outside – walking along the beach or park, playing summer sports or watching our kids play, swimming or watching others swim, and eating outdoors either at our backyards, balconies or forest preserves picnic areas.
Our body needs food to cool off when it is hot outside. No wonder we like to have fresh salads, cold summer soups. Out of sudden long cooked dishes lose their attraction. We enjoy raw fruit and berries. They are delicious and ripe with the abundance of sun.
The color of vegetables also shifted to more bright warm colors like yellow, red and all in between.
It is time for fresh berries – strawberries, blueberries, cherries, sour cherries.
It is time for summer fruits – watermelon, peaches, apricots, and plums.

We enjoy newly harvested vegetables – radishes, carrots, daikon, and beets.
Red color is dominant 🙂 though green vegetables are always good for you. Green vegetables help keep our diet balanced and not to overload on glucose which could be tough on our liver.

Because we naturally get more sugar from summer vegetables, berries and fruits, our body is craving pungent even bitter taste to balance it out.
Radish, daikon, arugula, dandelion, and ginger are great veggies to keep us healthy while we indulge ourselves with sugary freshly grown summer produce.

Summer food is sweet. Most of the recipes are raw or quickly cooked.

Corn on the cob takes 5-7 minutes to cook. Corn
Cucumber zucchini Polenta soup takes 10 minute to cook. cucumber soup
Red Cabbage, Daikon pressed salad takes 10 minutes to prepare (plus 1 hour under press) pressed salad

Health Tip** The higher the temperature that food is cooked, the longer it stays in your gut and the more difficult it becomes for your digestive mechanisms to digest it.

Love Your Liver

Why should I love my liver?

Liver is the most important organ after the heart.  It performs hundreds of essential functions :Cranberry Apple Dessert

  • Liver stores and regulates blood. It is responsible for circulation and nourishing every cell in our body.  Every part of the body depends on blood from the liver for nourishment and sustenance.
  • Liver helps the body to digest food, absorb nutrients, and eliminate toxic substances.
  • The amount of sugar in our blood is carefully controlled by the liver.
  • Liver is connected to proper eye function. Diseases involving the eye are closely related to a liver imbalance.
  • Liver also regulates emotional and mental state. A healthy liver ensures patience, endurance and the ability to maintain a strong spiritual center.

How does my liver communicate to me that it is not nourished? 

When the liver is overworked or under pressure, it generates too much heat within itself. One might feel hot and sweat excessively. When there is heat in the liver, the eyes are likely to be bloodshot, or feel a painful or burning sensation. When the liver blood is deficient, you might experience blurry vision, color blindness or dry eyes.

If liver is stagnant, we feel down or even depressed; it is hard to get started in the morning. Liver is responsible for anger. People with tired liver are quick to anger and have so called “short fuse”.

A weak liver expresses itself in deep insecurity, irritability, frustration, anger, excitability, and stubbornness.
Sometimes we can read right on our face if our liver is too tight – it manifests by deep vertical lines from nose going up between the brows.

How can you love your liver?

Get good night sleep

Liver likes to have a good night sleep on empty stomach. Liver rests and rejuvenate between 1:00 am and 3:00 am. In order to nourish your liver, it is best to go to bed no later than 11:00 pm. It gives you 2 hours to get to the stage of deep sleeping.

Do not eat late at night

Eat your last meat by 7:00 pm. Late night dinners, especially with hard to digest foods like meat and chicken, will send our liver to work most of the night. You might find yourself tired when you wake up in the morning and not willing to get out of the bed. Your mood in the morning also could be not the brightest.
Torah tells us that it has to pass 6 hour after eating meat before one can eat dairy. 6 hours is time it takes to digest meat.

Eat healthy and do not overeat

Eat plenty of organic vegetables and beans. Add complex carbs to your daily menu ( whole grains ).  Minimize consumption of processed food, fruits, honey and sugar which contain 50% of fructose. Just like alcohol, fructose is metabolized directly into fat. So eating fructose is really like eating fat—it just gets stored in your fat cells. Healthy liver can process no more than 25 grams of sugar a day.

Liver likes sour taste – lemons, Granny Smith apples, cranberry, sour cherries. If you crave sour taste, that might be your liver is talking to you.

GrannySmithcranberries lemons

In return, your nourished liver gives you bright happy energized mornings; handles your stressful situations; maintains fit body, radiant young-looking skin, healthy eyes, nails, and well-circulated, oxygen-rich blood.

Your liver would be happy if you chose this dessert to complete your early dinner 🙂

Cranberry Apple Dessert