"Eat Melons in Summer, Stay in Great Shape": 3 Essential Melons to Beat the Heat, Hydrate Your Body, Strengthen the Spleen, and Eliminate Dampness

When summer heat strikes, ancestral wisdom comes to the rescue: "Eat melons in summer, and your body thrives!" Brimming with water and naturally cooling, melons are nature’s perfect remedy for relieving heat, dispelling dampness, and quenching internal "fire." Today, we recommend three essential summer melons, paired with simple, home-style recipes that promise comfort and vitality through the sweltering season.

First Melon: Luffa (Silk Gourd)

Recommended Recipe: Luffa and Mushroom Egg Drop Soup

Why it shines: Luffa boasts 94% water content and is rich in vitamins B and C, potassium, and magnesium. Its cooling nature clears heat, soothes irritability, and supports digestion—ideal for humid days.

Ingredients:

• 1 tender luffa (about 400g)

• 4 egg whites

• 100g white beech mushrooms

• 2 thin ginger slices

• Salt to taste

• ½ tsp sesame oil

• 1 tsp cooking oil

• 1L water

Instructions:

1. Prep luffa: Peel away tough ridges (leave tender skin), cut into bite-sized chunks, and soak in lightly salted water to prevent oxidation.

2. Cook egg whites: Heat ½ tsp oil. Pour in whisked egg whites, stir gently until softly set, then set aside.

3. Sauté aromatics: Add remaining oil. Sauté ginger until fragrant, then add mushrooms. Stir-fry for 2 minutes.

4. Simmer: Pour in boiling water. Drain luffa, add to pot, and simmer for 3 minutes until translucent.

5. Finish: Fold in egg whites. Season with salt and sesame oil. Serve immediately.

Tasting Notes: This broth is clarity perfected—silky egg whites, earthy mushrooms, and luffa’s delicate sweetness create a hydrating, light yet satisfying soup. Egg whites lend a cleaner texture than whole eggs, letting luffa’s subtle flavor shine.

Second Melon: Zucchini (Summer Squash)

Recommended Recipe: Zucchini, Egg & Shrimp Skin Steamed Buns

Why it shines: With 95% water and high fiber, zucchini cools the body, aids digestion, and replenishes electrolytes. Shrimp skin adds calcium and umami depth.

Ingredients:

For filling:

• 1 medium zucchini (shredded)

• 2–3 eggs (beaten)

• 30g dried shrimp skin (soaked)

• 1 tsp minced ginger

• Salt, sesame oil, pinch of Chinese thirteen-spice (optional)

For dough:

• 500g all-purpose flour

• 5g active dry yeast

• 260ml lukewarm water

Instructions:

1. Make dough: Dissolve yeast in water. Mix with flour, knead until smooth. Proof for 1 hour until doubled.

2. Prep filling: Salt shredded zucchini; drain after 10 minutes. Squeeze thoroughly. Scramble eggs until fluffy; soak and drain shrimp skin.

3. Combine: Mix zucchini, eggs, shrimp skin, ginger, salt, sesame oil, and spice.

4. Shape buns: Punch down dough. Divide into 20 pieces. Roll into wrappers, fill, and pleat closed.

5. Steam: Rest buns 15 minutes. Steam over high heat for 12 minutes. Rest 3 minutes before opening.

Tasting Notes: Crisp zucchini, fluffy eggs, and briny shrimp skin nestle in pillowy buns—a refreshing, portable summer meal. The filling stays perfectly dry, and each bite bursts with garden-fresh aroma.

Third Melon: Winter Melon

Recommended Recipe: Three-Bean & Winter Melon Dampness-Clearing Soup

Why it shines: Winter melon’s skin contains key diuretic compounds. Combined with protein-rich beans, this soup eliminates excess dampness, reduces swelling, and cools inflammation—crucial for "sauna-like" days.

Ingredients:

• 500g winter melon (skin on, cubed)

• 50g adzuki beans

• 50g mung beans

• 50g black soybeans

• Rock sugar or sea salt (to taste)

• 3L water

Instructions:

1. Soak beans: Rinse beans, soak overnight (minimum 4 hours).

2. Cook beans: Drain, add to pot with water. Boil, then simmer 60–90 minutes until tender.

3. Add melon: Scrub melon skin clean. Add chunks to pot. Simmer 20–30 minutes until translucent.

4. Season: Sweet version: Add rock sugar. Savory version: A pinch of salt. Serve hot, room-temp, or chilled.

Tasting Notes: Earthy beans and ethereal melon create a broth both grounding and light. Drink it all day to combat fatigue, heat rash, or water retention. The melon skin intensifies its detoxifying effect.

The Science Behind Summer Melons

Traditional Chinese Medicine (TCM) links summer heat with "dampness accumulation," causing sluggishness, bloating, and weakened digestion. These three melons counter this uniquely:

• Luffa: Clears "summer heat" pathogens with mucilage that soothes gut lining.

• Zucchini: High potassium regulates fluids; fiber feeds beneficial microbes.

• Winter melon: Trigonelline in its skin boosts kidney filtration.

Maximize Benefits

1. Eat daily: Rotate these melons throughout the week.

2. Pair wisely:

• Luffa soup → serve with brown rice for balanced carbs.

• Zucchini buns → pair with ginger tea to enhance digestion.

• Winter melon soup → add mint leaves when chilled for extra cooling.

3. Contraindications: Those with chronic diarrhea or cold-sensitive stomachs should consume winter melon moderately.

Beyond Hydration: Nutritional Powerhouses

While water content is vital, these melons deliver critical micronutrients:

• Luffa: Vitamin B5 (stress relief) + manganese (bone health).

• Zucchini: Vitamin A (eye health) + antioxidants (lutein, zeaxanthin).

• Winter melon: Vitamin C (immunity) + zinc (skin repair).

A Time-Tested Summer Ritual

For centuries, Asian households have turned to these melons during "ambient cooking" months—minimizing stove time while maximizing nourishment. Their versatility spans broths, stir-fries, and even chilled desserts. As climate change intensifies summers, this wisdom grows ever more relevant: leveraging water-rich, cooling foods is not just tradition, but a sustainable survival strategy.

Embrace these "Summer Trio Melons" to transform heat from adversary to ally. Simple, accessible, and profoundly effective, they offer a delicious prescription for resilience—one hydrating, spleen-nourishing, dampness-dispelling bite at a time.