Hi friends! We are starting to dip our toes into summer. With the heat and abundance of produce, there is so much food inspiration, so it’s an exciting time to play around in the kitchen, cook your summer go-tos, and/or try new-to-you produce! Alongside this new season, there’s lots of newness to the monthly newsletter. I hope you chew thoroughly and soak up what this season brings.
Sun-kissed Summer
Ways to use herbs + spices this summer:
— firstly, it’s not too late to plant herbs into pots or planter boxes! You can find little organic herb bushes at TJ’s at a very affordable price
— loaded turkey burgers - mix ground turkey with herbs before making burger patties (protein can be exchanged for beef, lamb, lentil, black bean burgers, etc.)
— herby labneh w/ blistered snap peas
— adding herbs to your flower vases around the house for maximal olfactory stimulation
— ginger in muffins, curry, or stir fry bowls
— I have loved sprinkling mustard seeds on chicken/fish or straight into salads
EAT
July mood board
— say it with me - marionberries. only month they’re in season. get after it.
— grilling season
— coffee ice cream
— big salad bowls
— fresh bread with balsamic + olive oil
— espresso/matcha powder in smoothies for packing the most punch
— potential July intentions: Grilling for dinner. Outdoor concert with friends/family. Spending time in the water (pool, river, ocean, lake, whatever floats your boat…literally). Get outside at least 1x/day. Having slow moments in the midst of the summer frenzy.
What I’m cooking
Breakfast:
Muesli - similar to overnight oats but add greek yogurt and chia, flax, and/or hemp seeds to increase protein and satiety
Smoothies!
— protein + fat + fruit + veg (optional) + liquid. that easy. granola if you want to be fancy (you do)
Dinner:
Kebabs - meat of choice, veggie skewers; serve with potatoes, a grain, or bread with balsamic + olive oil
Coleslaw (v) - a great one for the fourth later this week!
Roasted Red Pepper Pasta - new to the For Each Season IG! go giver her some love
Beet + Stone Fruit Salad; used nectarines and apricots because summer and added couscous for more texture
Drinks:
Betty Buzz Sparkling Water
Dessert:
Coffee ice cream
Marionberry Pie
PB Cookie Dough Blondies (v) - guys a friend made these for me…trust
Additional ideas:
For Each Season’s ‘Summer Recipes’ Pinterest Board
LISTEN
Summer Playlist:
— I’ve actually had this playlist for years, so it’s fun that I get to share it with you guys! Continually forming the vibe with songs that remind me of days filled with sunshine, lighter loads, and lots of adventure!
READ
Hydration Strategy for Exercise
— with the hotter months coming our way, an easy way to feel better amidst these warmer temps is making sure the water we’re chugging/sipping is being pulled out of our gut and into our bloodstream so we can actually be hydrated. While I am planning on releasing a hydration guide soon on Seasonal Staples [for paid subscribers], a great goal to start with is making sure we’re getting at least half of our body weight in ounces (ex: if you weight 200 lbs, 100 oz is the goal). This is not x amount of oz in water, but any + all liquids.
— at-home hydration drink - because the answer is not gatorade. This is the ideal mix of carbs, sodium, and potassium!
20oz water + 1 tsp maple syrup (glucose + sucrose, ideal sugar ratio) + 1/16th tsp table salt (iodized table salt), and a squeeze of lemon (K+ & citric acid)
— more to come on this!
SLEEP
— with all the sunlight we’re getting in our summer months, your sleep may be affected. here’s some simple ways to improve sleep during the warmer nights ahead.
How Summer Affects Your Sleep And What You Can Do About It
— use the daylight to your advantage! let’s dial in that circadian rhythm. when sunset occurs, try to go outside for a couple minutes to let your brain know it’s time to wind down. for those very north when sunset may be after your bedtime, try to avoid outdoors a couple hours before bed so your eyes aren’t being exposed to such high lumen, thus signaling your brain to stay awake as it gets later into the evening.
— moving your exercise time to during the morning or day vs in the evenings
— using fans to stay cool[er]
— cold shower before bed to help decrease your core body temperature
— see last month’s post for sleepy time drinks + snacks to help lull you to sleep
REFLECT
“We are as solar powered as the foods we eat” - Brianna Wiest
— Sunshine is not only good for the soul, but good for your physiology! We’re recharging our vitamin D levels after a darker winter/spring, we’re assisting in the regulation of our hormones, we’re syncing our circadian rhythm. Especially for those of us that don’t get sunshine year round, [quite literally,] SOAK IT UP.
“Frustration is an indication that you’re living your life with expectation.” — Chad Veach
— Going to leave this here for everyone to mull over. Sometimes we really must embrace the suck.
“Worrying is like worshipping the problem”
— This quote has been so challenging to change my perspective on how I view worrying and the ways in which worrying robs attention and focus from other aspects of my life.
COMING SOON
— hydration guide coming soon to Substack [for paid subscribers]
— new recipes coming this month as we revel in all the juicy + bright flavors of summer
— London city guide coming soon to Substack [for paid subscribers]
Enough from me!
Looking forward to summer together. Until next month!
Making the most of each season,
Mads