11 Refreshing Recipes to Help You Beat the Summer Heat

From fruity smoothies and creamy popsicles to frozen bites and no-bake snacks, this collection is all about beating the heat the delicious way. These recipes are perfect for poolside lounging, picnic packing, or simply keeping your cool on a sunny day.

They're light, bright, and full of feel-good ingredients—proof that eating for your health can still taste like a treat.

Recipe courtesy of Tracy Childs from America Goes Vegan by Glen Merzer and Tracy Childs

This smoothie tastes just as delicious and satisfying as the creamsicles you remember, but without all the sugar and dairy products.

Makes 5 servings

Ingredients

1 tablespoon pitted dates
3 to 4 oranges, peeled, seeded, and cut into chunks
2 cups frozen bananas
1/2 tablespoon vanilla extract
2 tablespoons hemp seeds
1 cup water
1 cup ice

Instructions

Combine the ingredients in a high-speed blender and blend until smooth.

Recipe courtesy of Brooke Bussard

Here's one of my favorites in the heat. :-)

I have always loved coffee, but during menopause, something changed, and I can't tolerate caffeine anymore. So, I use dandelion instead—it has a similar flavor with no caffeine.

This is a beverage I created that makes a great afternoon snack but could be breakfast or dessert if you add berries.

Ingredients

8 ounces silken tofu
1 frozen banana
2 tablespoons cacao powder
2 tablespoons Dandy Blend
1/4 cup water

Instructions

Add all ingredients to a blender and make some magic!

Recipe courtesy of Laura Beck

Makes 4 servings

Ingredients

1 cup frozen sweet cherries* (I use Trader Joe’s—check for pits!)
1 or 2 frozen bananas (I cut each banana into 4 or 5 pieces before freezing)
Soy milk (or any plant milk) to thin

Optional Ingredients

1 teaspoon almond extract (you could use vanilla, if you prefer)
Chocolate chips
Walnuts or pistachios
Goji berries

Instructions

Combine cherries, banana, almond extract, if using, and a splash or two of soy milk in food processor or high-speed blender, and pulse to combine.

Add more soy milk a little at a time to achieve desired consistency. (I like mine to be like hummus.)

Spoon into 4 small, freezer-safe containers. Note: It will get a little melty while you are doing this part. That’s OK; it’ll thicken again in the freezer.

Add 1/2 tablespoon of chocolate chips, nuts, and/or goji berries to each container and stir to mix them in (or leave as a topping).

Cover and freeze.

When I am ready to eat one, I like to pull it out of the freezer for several minutes to soften.

Recipe courtesy of Ludmilla Wikkeling-Scott, DrPH, MPH

Bursting with flavor, this is the perfect recipe for all ages to cool down during the hot season.

Ingredients

1/2 medium fresh watermelon (hope you get a sweet one!)
1 cup hibiscus flowers
3 cups filtered water
Maple or pomegranate syrup, to taste
Fresh mint (optional)

Instructions

First, steep hibiscus flowers in water (you can cold-steep overnight or use hot water and make sure the hibiscus brew has cooled down to room temperature or cooler).

Once the hibiscus is ready, chop a medium watermelon into cubes, add to blender, and pulse. You don’t want your watermelon to become liquid as it already contains mostly water.

Add only 1 cup of hibiscus brew (strong and tangy flavors, packed with antioxidants), pulse a couple times, and then add your sweetener of choice.

I always do a taste test before pouring into the popsicle molds, leaving 1/2 inch for expansion at the top. (Optional: Add mint leaves to the mold.)

Freeze overnight and enjoy.

Kids and adults love this tasty, hydrating treat!

Recipe courtesy of Natalie Mitchem, RDN, EdD, MDiv, DipACLM

Makes 1-2 servings

Ingredients

1 hibiscus berry tea bag
1 cup soy milk or other nondairy milk
8 large frozen strawberries
8 large fresh strawberries
1/2 teaspoon maple syrup or 1/2 pitted date (optional; may be needed if fresh fruit is not sweet enough)

Instructions

Heat 1 cup soy milk or other nondairy milk, add 1 hibiscus berry tea bag, and let tea bag steep for 2-3 minutes.

Let the cup of hibiscus berry soy milk cool for 5 minutes.

In a blender, add the hibiscus berry soy milk, frozen strawberries, fresh strawberries, and optional maple syrup or 1/2 pitted date. Blend until smooth.

Pour in cup and enjoy

Recipe courtesy of Lyn Grady

Makes 1-2 servings

Ingredients

1 frozen banana
2 medjool dates
1 scoop/serving plant-based vanilla protein powder
1 tablespoon unsweetened cacao powder
1 cup no-sugar-added coconut water
1/4 to 1/2 cup unsweetened almond milk
5 ice cubes (optional)
5 frozen dark sweet cherries for topping (optional)
Fresh mint for garnish (optional)

Instructions

Place all ingredients (except the cherries and mint) into a high-powered blender.

Blend until smooth and creamy, adjusting the amount of ice or liquid as needed to reach your desired consistency.

Pour into a glass and top with frozen cherries.

Garnish with mint leaves. Enjoy!

This breakfast smoothie combines antioxidant-rich cacao with banana and dates for natural energy, plus a protein boost to support muscle health.

Enjoy it alone as a nourishing meal replacement or divide it into two servings if paired with another breakfast item.

Recipe courtesy of Linda Kolton

Makes 4 to 6 servings

The perfect antidote to a sultry summer night is a cup of fresh, summer gazpacho! Gazpacho originated in Spain, but this version boasts zesty Thai flavors for a delicious twist.

Gazpacho brings together all the best flavors of summer in one gulp. Juicy tomatoes, sweet red peppers, and cooling cucumbers are the stars of this recipe. Together, they deliver a powerful punch of plant-powered goodness. You'll get lots of vitamin C and important antioxidants, including lycopene, a plant compound linked to improved heart health, cancer prevention, and protection against sunburns.

Thai red curry paste, an ingredient available in the global foods aisle of most grocery stores, lends subtle notes of lemongrass, galangal, and lime.

When it comes to texture, some prefer a chunky mouthful, but blending the gazpacho to a silky-smooth finish creates a creaminess that makes this low-calorie soup rich and filling.

One thing is for certain: The only thing better than the taste of gazpacho is how easy it is to make.

Toss everything into a blender and just like that, you’re ready to cool off and satisfy your appetite with a vibrant plant-based summer delight.

Serve it as an appetizer in wine glasses rimmed with lime juice and margarita salt or alongside bruschetta and a crisp garden salad for a dreamy dinner on a hot night.

Extras taste great the next day, so pack a mason jar for lunch and enjoy a cool slurp under a shady tree.

Ingredients

2 1/2 pounds ripe tomatoes
1 red bell pepper
1 medium cucumber
1/2 cup canned tomato sauce or tomato juice
3 large garlic cloves
4 scallions
1/4 cup fresh basil leaves
3 tablespoons sherry or red wine vinegar
1 tablespoon Thai red curry paste
Juice from 1/2 lime or lemon
1 1/4 teaspoons salt
Pinch of red pepper flakes

Garnishes

Toasted bread cubes or croutons
Diced avocado
Diced cucumber and red pepper
Chopped olives
Lime wedges

Instructions

Prep the vegetables:

Wash the vegetables.

Core the tomatoes and cut into chunks.

Cut the pepper into big pieces, discarding the seeds and stem.

Slice the cucumber lengthwise—if it’s seedy, use a spoon to scoop out the seeds, which can make the soup watery.

Cut the cucumber into large pieces. Peel the garlic.

Trim the scallions and cut them into large pieces.

Blend:

Put the vegetables into the blender.

Add the basil, sherry, Thai red curry paste, lime juice, salt, and red pepper flakes.

Blend on high speed for about 1 minute.

If you prefer a chunkier texture, blend on medium speed until the desired texture is achieved.

Chill for 30 minutes or more.

Serve in bowls, cups, or glasses.

Garnish as desired and enjoy!

Recipe courtesy of Sarah Johnson

Makes 2 servings

Ingredients

1 10-ounce bag frozen mango chunks
1/2 cup unsweetened nondairy milk, such as soy milk
1/2 cup plain nondairy yogurt (see note)
1 tablespoon maple syrup

Instructions

Place all ingredients in a blender and blend until smooth, stirring as necessary.

Pour into two glasses.

Serving suggestion: Dress the top with a sprinkle of your favorite chili powder for a pop of color and a hint of spice!

Yogurt Note

Making yogurt at home is easy and economical and allows you to control the ingredients. Add one 32-ounce carton of room-temperature, shelf-stable soy milk to a sterile vessel and whisk in 1/4 cup of store-bought yogurt. Cover and place in a room-temperature oven, next to the lit oven light. The heat from the light is all that's needed to facilitate growing the active cultures! Leave for about 12 hours, or until the yogurt has set in a custard-like consistency. At this point the yogurt is done and can be stored in the refrigerator. Optionally, you can make the yogurt thicker by letting it stand in a strainer lined with cheesecloth or a coffee filter for 30 minutes to an hour. I also like to blend the yogurt in a food processor for a silky-smooth texture. Make sure to reserve 1/4 cup of yogurt to start your next batch!

Recipe courtesy of Mary Montequin, MS (MFT)

*This dessert requires an overnight step—but it's totally worth it.

Ingredients for the Chia Component

3 tablespoons chia seeds
2 tablespoons agave
1 cup plant milk of choice (I prefer soy or oat for a better consistency)

Instructions

Combine all 3 ingredients into a bowl that can be refrigerated overnight. Stir until all is combined and no lumps remain.

Place the bowl into the refrigerator covered. Stir again after 1 hour, and after the mixture has set. Place it in the refrigerator overnight. 

Ingredients for the Date (Fudge) Layer

1 cup dates soaked overnight in water
1/4 cup cocoa powder
Splash of almond extract

Instructions

Put all ingredients, including soaking water from dates, into a high-powered blender.

Blend until the mixture is smooth.

Refrigerate this mixture overnight as it will thicken and be easily spreadable. 

Putting It All Together, the Layering

Use as many fruits as you’d like. (I typically use sliced strawberries and bananas as well as whole fresh blueberries.)

Start with a clear bowl so that you can see your layers.

Add a layer of chia pudding, then date fudge followed by a fruit layer, and continue to repeat until you have the desired result.

I like to end with a design. Be artistic and make it fun. It's also a great project for the kids.

Keep this dessert cold until serving it. 

Recipe courtesy of Denise Bradford from Essential Wellness Centre

Traditional dish in Zhejiang and Jiangsu provinces in China

Ingredients

1 Lebanese cucumber
6 cloves (20 g) garlic
2 teaspoons low-salt soy sauce
2 teaspoons white rice vinegar
2 teaspoons date paste
1/2 teaspoon vegan ch’kn stock
1 teaspoon roasted sesame paste
1 teaspoon roasted sesame seeds

Instructions

Wash the cucumber carefully but do not remove the skin.

Place the cucumber on a flat wooden chopping board and use a rolling pin to smash it into teaspoon-size pieces.

Place smashed cucumber in a glass bowl.

Sauce

Chop the garlic very finely. Place in smaller glass bowl.

Add amino acids/soy sauce. Add white rice vinegar, date paste, vegan ch’kn stock, and roasted sesame paste.

Mix thoroughly and pour over smashed cucumber. Sprinkle with roasted sesame seeds.

Serve cold.

Recipe courtesy of Sharon McRae (adapted from Chef AJ's Overnight Muesli)

This is an alternative way to eat oatmeal without waiting for it to cook in the morning. You can eat it chilled or warmed, and you can even bake it for cookies or bars. It makes a great dessert too! Feel free to substitute in the fruits and spices of your choice.

Ingredients

1 cup rolled oats
2 tablespoons chia seeds
1 teaspoon cinnamon
1 teaspoon vanilla extract or 1/2 teaspoon vanilla powder
1 ripe banana, mashed (fork works well)
1/2 cup frozen wild blueberries (or other berries of choice; frozen or fresh)
2 tablespoon raisins, currants, or goji berries
1 cup plant milk

Instructions

Stir together oats, chia seeds, vanilla powder (if using), and cinnamon in a small bowl or jar.

Add vanilla extract, berries, and dried fruit; stir again. Place banana into a food processor and process thoroughly using the S blade.

Pour banana mixture and plant milk over all ingredients and stir well.

Refrigerate overnight; the chia seeds absorb the liquid and thicken, giving a pudding-like consistency to the mixture.

Eat as is or warm if desired with additional plant milk. We love this straight out of the fridge with fresh fruit for a healthy and satisfying dessert!