What to Eat When You're Too Hot to Eat

A high-summer guide for staying nourished, hydrated, and just a little bit smug during a heatwave

Ireland in a heatwave is a rare and glorious thing. The air slows down, windows stay open long into the night, and suddenly we’re all eating strawberries like it’s our job. But let’s be honest: when the temperature rises, appetite tends to take a nosedive. Heavy meals sound like too much, turning on the oven feels criminal, and somehow toast and iced coffee become a food group.

When it’s really hot, appetites change. Your body is busy trying to keep cool, so digestion slows down and the usual cravings fall away. Hearty stews, bubbling casseroles, even the idea of boiling pasta feels like too much.

But food can actually help you feel better in the heat. The key is keeping it cool, hydrating, and nutrient-rich without making it feel like a chore. This is your guide to gentle summer nourishment, plus three recipes that require minimal heat and zero fuss.

This is your cheat sheet for those sticky, shimmering days when you want to eat something, but not too much. You’ll find three cooling, colourful, truly satisfying recipes (scroll if you’re hungry now!), plus some gentle ideas for building meals that nourish without overheating you — body or brain.

What your body actually wants in a heatwave

In short: hydration, electrolytes, and enough steady energy to keep your blood sugar stable.

When it's hot, we lose water and minerals through sweat, and our digestive system works more slowly. That means:

• Lighter, water-rich meals are easier to handle.

• Salty foods (yes, really) can help replace lost sodium.

• You still need some protein, fat, and fibre to stay balanced.

The trick is getting enough of what you need without turning on the oven or eating anything remotely stew-adjacent.

Think in textures and temperatures

• Juicy and crisp: cucumber, watermelon, tomatoes, radishes, peaches, rocket, baby spinach

• Cooling herbs: mint, coriander, basil, parsley

• Easy protein: halloumi, chickpeas, lentils, smoked salmon, Greek yogurt, eggs, leftover roast chicken

• Flavour hits: citrus, vinegar, olives, capers, toasted nuts, sharp cheeses

Bonus cooling meal ideas (no actual cooking required):

• The ultimate summer toast: sourdough + ricotta + peaches + basil + honey + sea salt

• Cold noodle bowl: soba + shredded cucumber + sesame dressing + tofu or smoked salmon

• Smoothie that actually fills you: frozen berries + Greek yogurt + chia + almond butter + handful of spinach (you won’t taste it, promise)

The Recipes – these will really elevate your salad game – no lettuce and hard-boiled eggs in sight! BONUS: no weighing anything!

Fattoush Salad

A crunchy, herby, lemon-splashed Lebanese salad that somehow hits every note - salty, sour, crisp, and cool.

Ingredients:

• 2 large tomatoes, chopped

• 1 cucumber, diced

• 4 radishes, thinly sliced

• 1 small red onion, thinly sliced

• A big handful each of flat-leaf parsley and mint, chopped

• 2 toasted flatbreads or pitas, torn into bite-sized pieces

• Juice of 1 lemon

• 3 tbsp olive oil

• 1 tsp sumac

• Salt to taste

To make:
Toss everything together just before serving so the bread stays crunchy. Taste and adjust the salt or lemon as needed - fattoush should be punchy and bright.

Add protein: grilled chicken, chickpeas, or feta work beautifully here.

Mango, Avocado, Lime and Lentil Salad

A sunshine salad that’s creamy, tangy, sweet, and rich in plant-based protein.

Serves 4

Ingredients:

• 1 bag wild rocket

• 2 pouches of ready-to-use black or green lentils (of all the ‘ready-to-use’ pouches – lentils are the best!)

• 1 mango

• 1 avocado

• 2 small handfuls of walnuts

• 16 pitted olives of your choice (I like pimento-stuffed green ones)

• 1 lime, juiced

• 2 tbsp oil of your choice – I use avocado or walnut but EVOO would work, too

• 1 tbsp salted capers, rinsed

To make:
Place the rocket in a large bowl or on a board and spoon over the lentils.
Slice the mangoes and avocado into wedges and place on top. Scatter the walnuts and olives.
Whisk the lime juice, walnut oil, and capers to make a light dressing. Drizzle over the salad and serve.

Grilled Halloumi, Grapes and Red Rice

A warm salad with salty cheese, juicy grapes, and nutty red rice. Surprisingly good warm or room temp.

Serves 4

Ingredients:

• 2 packs of Halloumi, cut into bite-sized pieces

• 1 red onion, very thinly sliced into rings

• Sea salt – good pinch

• 1 tbsp sherry vinegar (or red wine vinegar)

• 4 tbsp extra virgin olive oil, plus extra for drizzling

• 1 pack of cooked wild rice mix

• 2 chargrilled red peppers from a jar (excellent value for money)

• 2 gem lettuces, torn up

• About 6 red or white grapes per person, halved

• Bunch flat-leaf parsley, leaves picked

To make:
Marinate onion slices in vinegar and salt for 10 min, then add olive oil to finish the dressing.
Oven bake the halloumi cubes until golden and crispy – better yet – chuck them in the airfryer
Mix rice with onion dressing, add halved grapes, grilled peppers, and lettuce.
Plate up with grilled halloumi, finish with parsley and extra olive oil.

Final note

When the heat zaps your energy and appetite, food can feel like just another task. But you still deserve meals that feel good. The trick is leaning into simplicity, trusting your body’s cues, and keeping your fridge stocked with ingredients that come together with little effort.

Try one of these recipes this week - and if you’ve got a go-to summer dish for days when it’s too hot to think, let me know. I’m always looking for inspiration (especially the kind that doesn’t require an oven).

Stay cool, eat well, and be kind to yourself,

Kim