Beat the heat this summer by selecting delectable and nutritious foods, spices, and aromas that cool you down.

In my, Cool Off This Summer, blog series, I'll introduce you to the best aromas and flavors that will help you relax and cool down in the heat.

+Plus 3 of my favorite recipes for chilled summer soups and herbal infused iced teas.

Try a chilled summer soup at lunch or before your main course at dinner to cool you off on a hot summer day. Gazpacho soup is typically made with tomato, cucumber, red bell pepper, onion and garlic, olive oil, red wine vinegar, water, and salt. However, I recommend substituting the vinegar with freshly squeezed lemon.

Here’s why

This is because lemonade and sour foods in general are associated with refreshment because they stimulate salivation. When you become dehydrated on a hot day, your body’s need for liquid manifests as a dry mouth. According to a 1960s research study in Japan. sour flavors stimulate salivation more than any other taste.

A gazpacho chilled summer soup wets your mouth and gives you impression of hydration even after your soup is finished. Research shows we’ve become habituated to associating acidity with refreshment. Cleansers and air fresheners are highly scented with lemon essential oil, so we connect the clean smell of lemon with refreshment when its in our foods. 

Ingredients for gazpacho

In 15 minutes you can prepare a serving for 4 people with these ingredients:

• 2 red peppers, deseeded and chopped
• 1 cucumber, pulled and chopped
• 1 pound fresh ripe cherry tomatoes chopped
• 2 garlic cloves, peeled and crushed
• 2 spring onion, trimmed and finely chopped
• 1 1/2 slices of stale crusty white bread (75 grams)
• 1-2 drops lemon essential oil (or substitute 2 Tbsp fresh squeezed lemon juice, or red wine vinegar, if preferred, or to taste)
• 2 Tbsp olive oil

For crusty toast (optional)

• 8 thin slices baguette sourdough bread
• Olive oil, for brushing

Directions

1. Place the peppers, cucumber, tomatoes, garlic and spring onions in a large bowl.
2. Add the bread and season to taste with salt and pepper.
3. Add the lemon essential oil and olive oil and blend together by hand, being sure to press out all the juices.
4. Chill in the refrigerator and let it soak for at least 30 minutes or overnight.
5. Put the vegetables into a blender and blend until smooth; check it consistently.
6. Add more olive oil for a richer flavor and to thicken slightly. Adjust the seasoning as desired.
7. Cover and chill again.
8. Make toast by brushing bread with olive oil and toasting in a skillet over medium heat until it turns golden brown and crunchy.
9. Drain excess olive oil on a paper towel.
10. Serve the chilled gazpacho soup garnished with fresh chopped basil and a drizzle of olive oil and toast on the side.

You can find more delicious and nutritious recipes like this one in my new book, The Essentials Oils Complete Reference Guide, on Amazon.com.

Read next blog in series, 6 Cooling Herbs & Essential Oil for Herbal Infused Iced Tea +Plus Benefits.