GOLDEN VALLEY, Minn. — With the heat “on” it’s critical to intake enough fluids over the course of the day. 

Symptoms for dehydration can sneak up on you.  Kowalski’s Markets nutritionist, Sue Moores, shares what those symptoms are, which beverages replenish lost fluids fast and which foods can also help keep you stay hydrated. 

She offers two delicious salad recipes worth putting on your summer menu.

PEACH CUCUMBER SUMMER SALAD INGREDIENTS:

  • ¼ cup Kowalski's Freshly Squeezed Lime (or Lemon) Juice
  • 3 tbsp. Kowalski's Extra Virgin Olive Oil
  • 1 tbsp. Kowalski's Pure Honey
  • ¼ tsp. freshly ground Kowalski's Sea Salt
  • 2 cups diced fresh peaches
  • 1 ½ cups chopped cucumber
  • ½ cup chopped celery
  • ¼ cup torn basil leaves
  • 1 tbsp. chopped chives
  • ½ cup crumbled goat cheese or feta cheese (optional)

PEACH CUCUMBER SUMMER SALAD PROCESS:

  1. In a small mixing bowl, whisk together juice, oil and honey. 
  2. Season dressing with salt; set aside. 
  3. Toss peaches, cucumber and celery in a large mixing bowl; move to a rimmed serving platter. 
  4. Sprinkle salad evenly with basil, chives and cheese, if using. 
  5. Whisk dressing again to combine; drizzle over salad. 
  6. Serve immediately.

WATERMELON FETA SALAD INGREDIENTS:

  • ¼ cup fresh squeezed lime juice (from about 1 lime)
  • 3 tbsp. Kowalski's Extra Virgin Olive Oil
  • 1 tbsp. Kowalski's Pure Honey
  • ¼ tsp. freshly ground Kowalski's Sea Salt
  • ¼ tsp. (approx.) Kowalski's Black Peppercorns, to taste
  • 3 containers (16 oz. each) Kowalski's Watermelon Spears
  • ¾ small red onion, sliced in half crosswise and thinly into crescent-shaped pieces
  • ¾ oz. very thinly sliced fresh basil leaves
  • ¾ oz. very thinly sliced fresh mint leaves
  • 6 oz. crumbled Bulgarian feta cheese

WATERMELON FETA SALAD PROCESS:

  1. In a small mixing bowl, whisk together juice, oil and honey. 
  2. Season dressing with salt and pepper; set aside. 
  3. Cut each watermelon spear into 4 cubes; arrange on an extra-large rimmed serving platter. 
  4. Sprinkle evenly with onion, herbs and cheese. 
  5. Whisk dressing again to combine; drizzle over salad. 
  6. Serve immediately.

Tasty Tip:

  • To thinly slice herbs, stack them flat on top of each other in piles. Roll tightly and slice through to create long, thin ribbons. Reserve very small leaves for garnish.