Hydrating Meals: Yummy Recipes to Keep You Hydrated All Summer
75 percent of American adults are chronically dehydrated. This is alarming because staying hydrated is linked to a better mood, stronger immune system, improved strength and coordination, and so much more. If you’re struggling to get enough fluids every day, try these delicious hydrating meals. Each recipe takes just minutes to prepare, is sure to please the whole family, and sneaks refreshing hydration into your body with every bite or sip.
Not only does this pineapple-infused smoothie taste exactly like how summer feels, but it’s also chock full of antioxidants, immunity-boosting vitamins and minerals, fiber, protein and fats.
Smoothies are your best go-to for starting your day well-hydrated. Not only does this pineapple-infused smoothie taste exactly like how summer feels, but it’s also chock full of antioxidants, immunity-boosting vitamins and minerals, fiber, protein and fats. In other words, it gives you everything you need to launch into your best day ever, no matter if it’s a frazzled Monday morning or a relaxing weekend morning.
2 cups of fresh kale leaves, chopped
3/4 cup of your favorite plant-based milk
1 frozen medium banana
1/4 cup plain Greek yogurt (or your favorite plant-based alternative)
1/4 cup frozen pineapple pieces
2 tablespoons peanut butter (or your favorite nut butter)
1 tsp of local, organic honey
Add all ingredients to a blender and blend until creamy. Enjoy!
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Strawberries are 91% water (and also high in disease-fighting compounds like folate and manganese).
When it comes to hydrating meals, this recipe is a feast for both the eyes and the palate.
A stunning rainbow of berries ensures you’re getting a full day’s worth of immune-boosting vitamin C and other natural antioxidants.
Plus, berries are incredibly hydrating. For example, strawberries are 91% water (and also high in disease-fighting compounds like folate and manganese).
What catches many foodies by surprise is the crunchy texture from the cinnamon-infused nuts, which helps balance this meal with fat and protein so it’s as satisfying as it looks.
If possible, try to source your berries locally. It’s the perfect way to eat seasonal and close to home, which offers better nutrition and immunity support than eating foods shipped from across the country (or the world!).
SALAD
8 cups mixed greens, washed
1 cup each of raspberries, strawberries, blackberries and blueberries
1/8 cup feta cheese (or your favorite vegan alternative)
DRESSING
1/4 cup white wine vinegar or apple cider vinegar
1/2 cup raspberries
1 1/2 tbsp local, organic honey
1 1/2 tbsp olive oil
A pinch of sea salt and black pepper
PECANS
1/2 cup coarsely chopped pecans or almonds
Drizzle of honey
2 tsp cinnamon
First, roast the pecans. Scatter the nuts evenly in a frying pan that’s on medium heat. Drizzle with honey and sprinkle with cinnamon, and toss/stir constantly for a minute or two until the pecans are toasted and fragrant. Remove from heat and set aside to cool immediately.
Then, make the dressing by combining all the dressing ingredients into a sealed jar or container, and shaking vigorously to combine thoroughly.
Finally, assemble the salad by laying the berries atop the bed of greens, topping with cheese, adorning with the toasted cinnamon pecans, and drizzling with the vinaigrette.
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Zucchini is more than 92% water, and also very high in antioxidants like zeaxanthin.
Barbecuing is the quintessential summer ritual, so why not combine this summery pastime with summer squash (a.k.a. zucchini) as one of your hydrating meals?
Zucchini is more than 92% water, and also very high in antioxidants like zeaxanthin, which helps to protect your body from cellular damage caused by the sun’s ultraviolet rays and other free radicals. It’s also a great source of immunity-boosting vitamins like vitamin C and vitamin K.
The zucchini dip takes this dish to a whole other level, elevating the humble kebab to something of an art form. You’ll wonder why you never reinvented the basic grilled kebab before!
KEBABS
Bamboo or metal skewers
2 zucchini, cut into 1/3-inch-thick slices
2 tbsp extra-virgin olive oil (or your favorite plant oil)
2 garlic cloves, minced
1 tbsp chopped parsley
Salt and pepper
DIP
2 tbsp extra-virgin olive oil (or your favorite plant oil)
2 zucchini, diced
2 garlic cloves, minced
1/2 small yellow onion, chopped
Salt and pepper
1/2 cup fresh basil leaves
1 tsp fresh lemon juice
Push the bamboo skewers through the zucchini slices, one at a time, until the skewer is full. Leave an inch or empty space on both ends of the skewer. Repeat with each skewer until all the zucchini has been arranged.
Place the skewers into a big bowl or pan and brush with olive oil, then sprinkle with garlic, parsley and a pinch of salt and pepper. Let it marinate for 45 minutes before placing on a hot grill and barbecuing for 4-5 minutes or until grill marks appear.
Meanwhile, prepare the dip. In a frying pan, heat a dash of oil and add the chopped zucchini, garlic and onion. Saute for 8-10 minutes or until tender. Sprinkle with salt and pepper, then remove from heat and place in your fridge to cool. Cooling it down should take anywhere from 15-30 minutes and cook over moderately low heat, stirring occasionally, until tender, about 8 minutes. Once it’s cooled, place in a blender with more oil and basil, plus the lemon juice and another pinch of salt and pepper. Blend until creamy.
To serve, dip the hot kebabs into the chilled zucchini dip and enjoy!
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1. BREAKFAST: Kale Pineapple Smoothie
Not only does this pineapple-infused smoothie taste exactly like how summer feels, but it’s also chock full of antioxidants, immunity-boosting vitamins and minerals, fiber, protein and fats.
2. LUNCH: Nuts About Berries Summer Salad
Strawberries are 91% water (and also high in disease-fighting compounds like folate and manganese).
3. DINNER: Grilled Kebabs with Zucchini Dip
Zucchini is more than 92% water, and also very high in antioxidants like zeaxanthin.