Welcome to the second collaboration between Annada Rathi of ChutneyLovers and me. When we decided to make this a seasonal thing, she described it better than I could have:
“In these joint posts, Geetika will expound on the season-appropriate vegetables and fruits and why it is important to change your eating as the weather changes. And I will present two seasonal recipes that will make you run to the farmer’s market or grocery store.”
That is exactly what this is. She develops the recipes, I bring the Ayurvedic lens. Four times a year, one season at a time. We are calling it Eat the Season.
Our first post together was about warm salads — why warm food in cold weather is not just delicious but intelligent. If you missed it, it is worth a read.
Today is the summer edition. Annada chose zucchini, yellow squash, and arugula — from a list I sent her that was, I will admit, quite long.
Summer is generous that way.
Before we get to the recipes …
I don’t love the heat. I never have. But Ayurveda has given me a framework for navigating it that has changed how I eat in the summer months — and made me significantly less miserable in the process.
Summer is a Pitta season. Pitta is the dosha composed of fire and water — it governs metabolism, body temperature, and transformation. In summer, Pitta is already elevated in everyone. The season itself sees to that. Which means the last thing most of us need is to add more heat, more intensity, more fire to what we’re eating. What we need is the opposite.
The vegetables at your farmer’s market right now — zucchini, yellow squash, arugula, (corn, vine-ripened tomatoes coming in August) — are not just abundant. They are, in Ayurvedic terms, cooling. And cooling does not mean cold. This is a distinction worth making — because it goes against what most of us assume is logical.
Cold food and drinks feel good in the moment. But in Ayurveda, the effect of a food on the body has nothing to do with its temperature. Ice water, a cold smoothie, a bowl of refrigerator-cold leftovers — these can work against digestion rather than supporting it. Cooling foods are different. They bring the body’s internal heat down gently, from within, without getting in the way of digestion.
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In India, where Ayurveda was born, the summer vegetable of choice for exactly this reason is lauki — ghia, bottle gourd — mild, easy to digest, cooling in its effect on the body. Zucchini and yellow squash are the Western kitchen equivalent. I think of them as cousins. Same idea, different continent, no specialty store required.
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Ayurveda also has something useful to say about taste in summer. The three tastes to lean into are sweet, bitter, and astringent. Look at what July is already offering. Sweet juicy fruits — watermelon, peaches, mangoes, berries — are not just delicious, they actively bring Pitta down and hydrate from within. Bitter greens like arugula and spinach support the body’s natural detox process. Astringent foods like zucchini and squash help maintain balance without heaviness. The season is handing you exactly what you need, if you pay attention.
A quick clarification because this comes up: sweet in Ayurveda does not mean sugar, cake, and ice cream. It refers to a naturally occurring taste found in grains like rice and wheat, in dairy, in root vegetables, and in ripe fruit. Whole, nourishing foods. Not dessert.
Your digestion needs warmth year-round. Cooked food belongs on your summer table. I am the last person who wants to spend July standing over a hot stove, and I still cook. If cooking is not your thing and you order out — think roast chicken, grilled fish, sautéed vegetables, a warm grain bowl. As opposed to a cold deli sandwich eaten straight from the refrigerator or an iced drink with every meal.
Annada’s full recipes are over on ChutneyLovers. Go there for everything you need. But let me tell you why I am excited about each one before you do.
The first is a Cheesy Baked Zucchini with an Indian Zing. Zucchini replaces pasta, layered with marinara, grated cheese, red onion, Thai chiles, and cilantro. Cut into squares that you can eat warm or at room temperature. I am picturing a platter I could set out for unexpected company, or a few pieces I would eat myself while watching something on Netflix. Better than anything that comes out of a bag.
The second is a Summery Pita Sandwich built around a zucchini chutney that Annada’s husband Dinesh invented — and which I would never have thought of in a hundred years. Zucchini blended coarse with garlic, turmeric, Thai chiles, peanut powder, and lime. Think of it as a pesto with an Indian soul. It goes into a warm charred pita with tomatoes and feta-dressed arugula. This is lunch. This is also dinner if you don’t feel like cooking.
A note on the chutney: if the chile quantity feels like too much, just reduce it. The recipe will still work beautifully. I am personally planning to try it with blistered shishito peppers since my heat tolerance has decreased over the years and I am making peace with that.
For the full recipes, head to Annada’s post. While you are there, consider subscribing. She publishes the kind of food writing that makes you want to cook immediately.
Summer eating does not have to be complicated. Buy what is at the market. Eat the fruits. Cook the vegetables, simply. Keep some warmth in your meals. That is most of the Ayurvedic advice for the season right there.
If you find yourself curious about how these principles apply specifically to you — your constitution, your summer patterns, the things that flare up every summer without fail — that’s what 1:1 consultations are for.
In the meantime, go make Annada’s recipes. Make them your own. I will be doing the same.
Until next time,
P.S. Curious about the six tastes in Ayurveda and how they shape what we eat each season?
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