Summer Recipes to Nourish Your Body the Blue Zones Way

We are so fortunate in the summer to have a greater variety of fruits and vegetables available to us. Today I am sharing some of my favorite recipes from my book Internal Cleansing, which is full of natural and effective ways to fight challenging health issues through food.

Why Summer Is the Perfect Time to Nourish Your Body

Summer is a time when we sleep a little less and do a whole lot more. That makes it even more important to fuel your body with foods that give back as much energy as you put out. These delicious antioxidant rich recipes do exactly that.

The Blue Zones Secret to a Long and Healthy Life

You may remember Loma Linda, California, one of the celebrated Blue Zones communities right here in the United States. The people of Loma Linda are among the healthiest and longest lived in the world, and one of their most powerful secrets is simple. They eat 10 servings of fruits and vegetables every single day.

These recipes will help you reach that goal deliciously and easily.

Eat the Rainbow

Each color in your fruits and vegetables represents a different family of phytonutrients, each with its own unique healing properties. By eating all the colors of the rainbow throughout your day you give your body the full spectrum of what it needs to thrive.

A Few Reminders Before You Eat

Remember to chew your food well. Digestion begins in the mouth and taking your time makes a big difference. Think happy thoughts and stay grateful as you eat. The state you are in when you eat matters just as much as what you eat. Enjoy every bite.

Antioxidant Fruit Salad

Yield: 3 to 6 servings

2 oranges or 1 grapefruit, peeled and sliced

2 kiwis, chopped into bite-size pieces

2 bananas, chopped into bite-size pieces

2 crisp apples, cored and sliced (peeled optional)

1 cup blueberries, fresh or frozen

1 fresh pineapple, chopped into bite-size pieces

1 cup halved strawberries, fresh or frozen

1 mango, chopped into bite-size pieces

Place the oranges or grapefruit and the kiwi in a bowl. Then mix in the other ingredients. The ascorbic acid from the citrus and kiwi will coat the rest of the fruit and protect it from oxidizing (turning brown).

This delicious salad is high in vitamin C, vitamin A, beta-carotene, fiber, acanthosides from the blueberries (good for vision), antifungal substances from the banana, and proteolytic enzymes which can kill parasites and decrease pain and inflammation from the pineapple, plus whatever other great nutrients we have yet to discover.

Note: If some of the fruit is frozen, microwave it up to 2 minutes or heat over a double boiler until softened, then mix in with the other fruit.

Antioxidant Vegetable Salad

Yield: 2 to 4 servings

1 to 2 grated or thinly sliced carrots

½ onion, thinly sliced or diced, or 1 to 2 green onions, diced

1 to 2 stalks celery, thinly sliced

1 small cucumber, sliced or cubed

1 red or green pepper, sliced or diced

1 head broccoli, chopped into florets, raw or slightly steamed

Mix all ingredients together. Serve on a bed of raw lettuce or cooked greens.

This salad is high in vitamin A, vitamin C, beta-carotene, flavonoids from the onion, and anticarcinogenic substances from the broccoli, plus whatever else Mother Nature has provided for us that we do not know about yet!

Lemon and Garlic Salad Dressing

Yield: about 1½ cups

½ cup flaxseed oil

½ cup sesame oil or olive oil

1 to 2 cloves garlic, crushed or diced

Juice of 1 lemon or 2 limes

Splash of your favorite vinegar (optional)

Salt, tamari, soy sauce, or Bragg's Liquid Aminos (non-fermented), to taste

Freshly ground pepper, to taste

Get More Recipes and Support for Your Health Journey

If you enjoyed these recipes you will love the full collection in my book Internal Cleansing. It is packed with practical, natural ways to support your body from the inside out.

And if you would like personalized support for your nutrition and overall wellness, I would love to see you in the practice. Book a visit with me in San Rafael here.

Here's to your best summer!

Dr. Linda

Fun Fact

Did you know that blueberries are one of the most antioxidant rich foods on the planet? Just one cup contains more antioxidants than most people get in an entire day. Studies show that eating blueberries regularly can improve memory, reduce blood pressure, protect against heart disease, and even slow the aging of brain cells. The people of Loma Linda have known this for generations. Science is just catching up!

Please note: This information is for educational purposes only and is not intended as a substitute for medical care. Always consult with your healthcare provider for advice before you begin taking new supplements. You are responsible for all of the health choices you make.