"Bitter in Dog Days, Better Than Tonics": Embrace the Three Treasures for a Healthy Midsummer

As the ancient wisdom goes, "Heat peaks during Sanfu days; cold peaks during Sanjiu days." With July 20th marking this year’s entry into the 40-day Sanfu period—the hottest stretch of the year—we brace for sweltering "sauna weather." Outside, the sun scorches mercilessly, while indoors, stifling humidity suffocates without air conditioning. Appetites dwindle, and even the most enticing foods lose their appeal. How do we cope? Our ancestors offered a timeless solution: "Consuming bitter foods during Sanfu outshines taking tonics." This isn’t mere folklore. Bitter ingredients possess innate cooling properties that awaken stagnant digestion and expel oppressive dampness and heat. Here, we present three indispensable culinary treasures to grace your table this Sanfu season—each a powerhouse for thriving through summer’s zenith.

Treasure One: Bitter Melon

With its vibrant green hue and textured skin, bitter melon exudes refreshing energy. Its distinctive bitterness acts as nature’s antidote to summer heat and internal fire, delivering exceptional heat-clearing relief.

Recommended Recipe: Chilled Bitter Melon Salad

1. Prep: Halve washed bitter melons lengthwise. Scrape out white pith (the primary source of bitterness) with a spoon. Slice thinly at an angle.

2. Blanch: Bring water to a rolling boil with a drizzle of oil and 1 tsp salt. Add slices, blanching for 30 seconds until vivid green. Drain immediately.

3. Shock & Dry: Submerge melon in ice water to halt cooking. Drain thoroughly and squeeze firmly to remove excess moisture—ensuring perfect crispness.

4. Dressing: Combine minced garlic, sliced chili peppers (adjust to heat preference), ½ tsp salt, 1 tsp sugar (to balance bitterness), 1 tbsp light soy sauce, and a splash of aromatic vinegar.

5. Infuse Aroma: Heat 2 tbsp oil until shimmering. Pour sizzling oil over garlic and chilies to release fragrance.

6. Assemble: Toss dressing with prepared melon. Serve chilled for revitalizing crunch.

Treasure Two: Lotus Seeds

Nurtured in lotus ponds, these jewels of the seedpod offer gentle sweetness with a hint of bitterness. Lotus seeds excel at calming the mind, strengthening digestion, and eliminating dampness—ideal for restless summer nights or fatigue-induced heaviness.

Recommended Recipe: Lotus Seed & Pork Intestine Soup

1. Clean Protein: Scrub fresh pork intestines (or tripe) using flour and vinegar to remove odor. Rinse meticulously and cut into segments.

2. Precook: Submerge intestines in cold water with ginger slices and 1 tbsp cooking wine. Bring to boil; simmer 5 minutes. Drain and rinse (removes gaminess).

3. Prep Ingredients: Peel fresh lotus seeds (if dried, presoak 30 mins). Lightly smash ginger. Rinse 2 tbsp barley (optional, boosts dampness removal).

4. Simmer: Combine intestines, lotus seeds, ginger, barley, and ample water in a pot.

5. Slow-Cook: Bring to boil, then reduce to low heat. Cover and simmer 1.5 hours until intestines turn fork-tender. Season with salt. Garnish with white pepper for depth.

Note: The natural glutinous texture of lotus seeds thickens the broth, while barley adds earthy balance.

Treasure Three: Chicory (Endive)

Chicory’s tender, serrated leaves offer mild bitterness with herbal notes. Its cooling nature clears heat, aids digestion, and stars in summer salads.

Recommended Recipe: Steamed Chicory with Garlic Dip

1. Wash & Dry: Separate leaves; discard damaged ones. Rinse repeatedly to remove grit. Crucially, air-dry completely—residual water causes sogginess.

2. Coat: In a bowl, drizzle leaves with 1 tsp sesame oil (or neutral oil). Toss gently to create a light protective layer.

3. Dust: Sprinkle with all-purpose flour (or cornmeal) incrementally. Toss until leaves are lightly coated—no clumping.

4. Steam: Line a steamer with damp cloth. Spread chicory loosely. Steam over high heat 5–7 minutes.

5. Fluff: Transfer to a clean surface. Immediately fluff with chopsticks to release steam and prevent matting. Cool slightly.

6. Dipper: Whisk minced garlic, ¼ tsp salt, 1 tsp soy sauce, 1 tsp vinegar, and sesame oil. Add chili oil if desired. Drizzle over chicory or serve as dip.

Tip: Steaming preserves nutrients better than stir-frying, maximizing summer wellness benefits.

Nutritional Expansion

To harness these treasures fully, understand their science:

• Bitter Melon: Rich in charantin and polypeptide-P, compounds studied for blood-sugar regulation. Its vitamin C content (84mg/100g) surpasses oranges, boosting immunity amid heat stress.

• Lotus Seeds: Contain L-isoaspartyl methyltransferase—an anti-aging enzyme. Their magnesium (56mg/100g) soothes nervous tension exacerbated by summer sleeplessness.

• Chicory: Inulin fiber (15–20%) feeds beneficial gut bacteria, countering humidity-induced digestive sluggishness. Kaempferol antioxidants combat UV skin damage.

Cultural Wisdom Meets Modern Health

Sanfu’s "bitter therapy" aligns with global traditions—from Italian aperitivi (bitter digestifs) to Ayurveda’s emphasis on bitter tastes (tikta rasa) for Pitta balance. This synergy isn’t accidental: bitterness stimulates bile flow, accelerating fat metabolism when heat saps energy.

Serving Philosophy

Rotate these treasures weekly:

• Mondays: Chilled bitter melon (jumpstarts digestion post-weekend indulgence)

• Wednesdays: Lotus seed congee (midweek nervous system reset)

• Fridays: Steamed chicory (light prep for weekend feasts)

As Sanfu commences July 20th, let these bitter jewels transform summer’s challenge into vitality. Their nuanced bitterness—far from unpleasant—becomes a conditioned craving, like espresso’s acquired allure. Visit markets now; invite these three guardians to your kitchen. Through their cleansing embrace, may your summer unfold in resilient, refreshing harmony.