The summer heat is upon us, and there is nothing quite like a no-cook, refreshing salad to help us stay cool 😎 August makes me nostalgic, and I remember growing up with the spicy cold of ceviche on hot days. This recipe offers a fish-free alternative, swapping for the ever versatile hearts of palm! Give this easy salad a try for your meal prep this week (if it lasts that long!). 😉

Ingredients

• 2 14.1 oz cans of hearts of palm, whole or salad cut, drained and rinsed
• 3 medium to large Roma tomatoes, cubed small
• 1 large cucumber, peeled and cubed small
• 1 red bell pepper, seeded and cubed small
• 1 green bell pepper, seeded and cubed small
• 1-2 jalapeño peppers, minced (wear gloves!)
• 3-4 sprigs fresh cilantro, stemmed and minced, to taste
• 1/4 cup lime juice, to taste
• 1 tsp salt, to taste
• Optional garnishes: sliced avocado, jalapeños sliced, cilantro, lime wedges, hot sauce

Method

1. If you have whole hearts of palm, cut each heart in half down the middle (lengthwise) and place the two long halves cut side down on the cutting board. Chop them on the bias (diagonally) or into slices to your preference. If you have salad cut hearts of palm, proceed to step 2.
2. Prepare all ingredients as directed above and place into a large bowl.
3. Gently fold the ingredient mixture with a large wooden spoon until just combined. Taste and adjust seasonings to your preference. You can also add more of the vegetables.
4. Cover and chill the mixed salad in the refrigerator for 30 minutes before serving. Add your desired garnishes and enjoy!
5. Chef’s note: you can use any colored bell pepper you prefer. You can also add some minced red onion if you’d like.

Did you know eating spicy foods can cool you down? 🥵 The cooling effect is a result of your body’s natural response to the sensation of heat. Capsaicin, the chemical compound that gives peppers their “spicy” quality, may seem “hot” but it doesn’t actually produce heat. 🌶 It tricks your body’s heat and pain receptors (nociceptors) into thinking it’s being burned. This causes the feeling of getting hot and ultimately, sweating, which cools you down in dry, hot weather. While capsaicin is the pepper’s defense mechanism, humans adapted to enjoying them and even gaining benefits. From reducing inflammation to improving blood circulation to pain relief, spicy foods can be an exciting addition to your meal rotations. Be careful not to eat too much – it can cause gastrointestinal (stomach) irritation. Too much of a good thing, I suppose! Have a lovely day! 💚