These quick superfood recipes will keep you hydrated even on the hottest days
As the weather gets warmer, it can become increasingly difficult to stay hydrated. Most of us need at least 64 ounces of pure, clean water each day to keep our bodies running smoothly. But it can be hard to remember to drink that much, especially if you’re running from meeting to meeting (or beach to beach!).
Want an easy hydration hack? Eat your water. Did you know that:
- Approximately 20 percent of our water intake comes from food.
- Some fruits and vegetables consist of as much as 96 percent water.
- By eating foods that have a high water content, we can speed up weight loss and feel fuller quicker.
These hydrating spring superfood recipes will help you keep your cool as the weather turns warmer. Most don’t require a stove or oven, and can easily be packaged up in a Healthy Human Cruiser Tumbler if you need to take them on the go!
21 Hydrating Spring Superfood Recipes
Mix 3 cups unsweetened almond milk with ½ cup chia seeds and 1-3 T of maple syrup or agave nectar. Cover and chill for 3 hours. Top with fruit.
Fruit salad with yogurt dressing
Whisk together 1 cup greek yogurt, 1 T honey and 1 T orange juice in a bowl. Put on top of your favorite fruit. Top with coconut for a tropical twist.
In a blender, combine 1 cup coconut milk, ½ cup frozen pineapple, 1 frozen banana, 1 T coconut oil, ½ t turmeric, ½ t cinnamon, ½ t ginger, and 1 t chia seeds. Blend and enjoy!
In a blender, combine 4 cups of frozen mango, 6 cups of spinach, 4 medium pears, 4 t chopped fresh ginger, 4 limes and a splash of coconut water. Blend and enjoy!
Combine 1.5 cups oats, 1.5 cups unsweetened almond milk, 2 T chia seeds, 1 T maple syrup, 1 t cinnamon, ¼ t nutmeg, ½ t vanilla extract, and ½ cup water in a large glass container. Mix, cover and refrigerate overnight. Remove from the refrigerator and top with diced apples, walnuts and peanut butter.
Greek yogurt with granola and honey
Spoon plain greek yogurt into a bowl. Top with ¼ cup of granola and 1 T honey.
Spinach salad with citrus vinaigrette
In a small jar, combine 1 small, finely chopped shallot, ¾ cup olive oil, ¼ cup champagne (or white) vinegar, 3 T fresh lemon juice, 2 T orange juice, ¼ t lemon zest and some kosher salt and black pepper. Shake. Toss baby spinach with 1 protein, such as grilled chicken or tofu, and 1-3 fruits and vegetables, such as pomegranate seeds, berries or tomatoes. Top with dressing. (Recipe courtesy of Bon Appetite)
Avocado, mango and black bean salad
Toss 2 chopped avocados with 1 T lime juice. Add 2 cubed mangoes and 1 finely chopped jalapeno. In a separate large bowl, whisk together 2 T lime juice, 1 t lime zest, 2 T chopped cilantro, ¼ t sugar and a dash of salt and pepper. Add the avocado mixture and black beans and toss gently. (Recipe courtesy of Whole Foods)
Carrot ginger soup
Heat ½ cup of vegetable broth to a simmer. Add 1 chopped yellow onion and 3 cloves chopped garlic. Cook for 6 minutes. Stir in 2 t grated ginger, 1 pound coarsely chopped carrots, 1 medium peeled and diced potato, and 3 ½ cups broth. Cover and cook for 25 minutes and puree. Serve hot or cold. (Recipe courtesy of Whole Foods)
Chilled cantaloupe soup
In a food processor, combine 1 cantaloupe (peeled, seeded and cubed) with ½ cup orange juice. Transfer to a large bowl and whisk in 1 T lime juice, ¼ t cinnamon, 1.5 cups orange juice and ½ cup plain greek yogurt. Cover and refrigerate for at least 1 hour.
Zucchini noodles with avocado pesto
Spiralize three zucchinis, or peel them into ribbons. Toss with either homemade or store-bought pesto.
Eggplant, zucchini and tomato casserole
Preheat oven to 425 degrees. Toss 3 medium ¼ inch sliced zucchini and 2 long, narrow ¼ inch sliced eggplants with olive oil and roast for 15 minutes. Meanwhile, cook 1 minced shallot in olive oil in a skillet over medium heat. Add 1 can diced, roasted tomatoes and cook over high heat until bubbling. In a large, shallow baking dish, layer the roasted vegetables with crumbled feta, sliced basil and the tomato mixture. Top with ⅓ c breadcrumbs and bake for 20 minutes. (Recipe courtesy of Food & Wine).
Israeli salad with farro
Combine 2 cups of water with 1 cup of farro in a saucepan. Bring to a boil and simmer until farro is cooked, about 20 minutes. In a bowl, combine farro with 2 small diced cucumbers, 1 pint quartered cherry tomatoes, juice of 1 lemon, ¼ cup extra virgin olive oil, 4 ounces feta cheese and a dash of either cumin or zaatar.
Using romaine, bibb or another large, leafy lettuce, combine 1 protein (such as grilled shrimp, grilled chicken or baked tofu), 1-3 vegetables (such as jicama, cucumber ribbons or shredded carrots) and 1-2 toppings (such as cilantro, a peanut dressing or chopped nuts) into the lettuce leaves.
Who said superfood recipes need to be complicated? Frozen grapes make a great, hydrating mid-afternoon snack! Remove grapes from their stems and place in a gallon-sized bag. Store in the freezer, and enjoy as a naturally sweet snack on an especially hot day!
Place 2 cups blueberries in a food processor and blend on high speed until they are nearly liquified. Pour the thick blueberry liquid into a large bowl. Add 2 cups vanilla Greek yogurt and 2 T honey. Swirl together gently. Pour mixture into popsicle molds and freeze overnight. Run under hot water to release them from the molds easily.
Cucumbers with tzatziki
In a medium bowl, whisk together 1 cup Greek yogurt, 1 cucumber that is seeded, finely grated and drained, 1 T lemon juice, 1 t lemon zest 2 T fresh dill and a dash of salt and pepper. Chill for a few hours. When ready, serve with sliced cucumbers.
Give these recipes a try to stay hydrated all spring!
Water bottles are for more than just water!
Need to #takeitwithu? At Healthy Human, we are all about making hydrating nourishment on the go easy. Try some of these cruiser meal recipes and swap your stained, icky plastic containers for these bottles that will keep your food cool and fresh.
What are your favorite hydrating superfood recipes?
We would love to hear! Let us know what your favorite warm weather superfood recipes are in the comments below.