Beat the Summer Heat with Boosting Dishes

Feeling drained and worn out as the summer heat kicks in? In Korea, there’s a long-standing tradition of eating nourishing dishes during the three hottest periods of summer — called Chobok, Jungbok, and Malbok — to restore energy and keep the body strong. These hearty meals have been passed down for generations, and they’re especially helpful when the heat wears you down. Today, I’m excited to share three classic Korean health-boosting dishes that are perfect for summer — they’re delicious, full of nutrients, and surprisingly easy to make at home. Let’s dive in!

1. Oyster Rice (Gul Mubap) – A Nutritious and Comforting Treat from the Sea

Oyster rice combines fresh oysters, radish, and rice cooked with kelp broth to create a fragrant and flavorful dish. Oysters are packed with nutrients like taurine that help fight fatigue and support liver health, while radish aids digestion and keeps you feeling refreshed.

• Ingredients: 100g oysters, 2 cups rice, 150g radish, 1 piece kelp, soy sauce, sugar, sesame oil, chopped green onions, and more

• How to make: Rinse the rice and soak for about 30 minutes. Thinly slice the radish and drain excess water. Place kelp and radish at the bottom of the rice cooker, add rice and oysters on top, then pour in your seasoning mix and cook as usual.

This dish is perfect for when you want something light but nourishing — the oysters add a subtle briny flavour that’s a wonderful match for the tender rice.

2. Braised Beef Shank (Satay Jangyuk) – Tender Meat in a Savoury Sauce

Satay Jangyuk is all about slow-cooked beef shank braised in a delicious soy-based sauce with a hint of sweetness and spice. The meat becomes so tender it almost melts in your mouth, and the rich sauce makes every bite unforgettable.

• Ingredients: 600g beef shank, chili oil, soy sauce, sugar, vinegar, fermented anchovy sauce, garlic, green onions, and more

• How to make: Boil the beef shank until tender, then simmer it in a sauce made with soy, chili oil, and other seasonings until the flavours soak in. Let it cool and slice thinly before serving.

Enjoy this dish as a main protein alongside rice for a hearty, satisfying meal that’ll keep you fueled during hot summer days.

3. Octopus and Clam Soup (Nakji Yeonpotang) – Light and Refreshing Seafood Broth

Nakji Yeonpotang is a clean, flavourful seafood soup featuring octopus, clams, napa cabbage, and green onions simmered in a delicate broth. It’s nourishing without being heavy, making it a great choice for hot days when you want to feel refreshed.

• Ingredients: 2 octopus, 5 clams, 3 napa cabbage leaves, green onions, garlic, chili peppers, sesame oil, salt, and more

• How to make: Clean the seafood and blanch the clams. Use the clam water as broth, add octopus and vegetables, season lightly, and simmer until everything is tender and flavorful.

This soup offers a perfect balance of protein and lightness — it’s delicious on its own or paired with a bowl of steamed rice.

Final Tips for a Healthy and Happy Summer

Taking care of your body during the hot months means choosing foods that replenish and restore your energy. These three traditional Korean dishes are packed with nutrients, easy to prepare, and full of comforting flavours to help you feel your best.

Don’t worry if you’re new to Korean cooking — the ingredients are easy to find at Asian markets across Canada, and the recipes are straightforward. Make these dishes part of your summer meal rotation and share them with family or friends for a wholesome, tasty experience!