Indian summers are officially here and all of us are at the mercy of the sun.It appears as if the sun is on the sole mission of turning the whole planet into a giant oven and humans turn into a slightly more irritable version of themselves.
Fortunately, our mother nature provides us with superfoods that hydrates , nourishes and rescues us from getting roasted and melted.
Let’s explore few of them –
- Sattu
- Gond ka tira
- Sabja seeds
- Coconut water
- Bael phal/ wood apple/pathar phal
- Buttermilk /curd
- Watermelon
- Moringa
- Aam Panna
- Kokum
- Saunf sharbat with mishri
- Mint
- Panakkam/ jaggery water
- Ash gourd juice
- Fermented rice
- Water rich fruits and vegetables
Let us try to understand these ingredients-
- SATTU (ROASTED CHANA POWDER)-DESI PROTEIN DRINK
Why? -When mixed with salt , water and spices ,sattu acts as natural ORS.It is easily digestible , packed with minerals , reduces fatigue and weakness , reduces metabolic heat production and regulates body temperature.
How to use? Mix 2 tbsp sattu in 1 glass of preferably chilled water to form a smooth paste . Add black salt , jeera powder and 1/2 tsp of lemon juice to it. Add chopped mint leaves to finish it .
2. GOND KA TIRA (Tragacanth gum)
Why? Gond acts as hydrocolloid ,thus ,maintaining excellent hydration even at cellular level. It can significantly lower down internal body temperature preventing chances of heatstrokes . Also ,being an excellent prebiotic , gond effectively cools the stomach.
How to use? Soak 1 tsp gond in a bowl overnight. It will expand significantly ( 5X-6X) to form a jelly like stuff which has no flavour in itself .This can be added to milk, sherbats , lassi, yoghurt ,drinks etc.
3. SABJA SEEDS(Hydration King)
Why? When soaked for 15-20 minutes in water , sabja seeds absorbs water and form a transluscent gel like consistency which hydrates the body and gives a cooling effect.Additionally , the seeds are rich in nutrients and alleviates acidity in stomach.
How to use? Soak 1 tsp of sabja seeds in 1/2 cup of water for atleast 15 minutes. Add them to your choice of drink like lemonade ,rose sharbat ,coconut water etc
4. COCONUT WATER
Why ? Coconut water is rich in minerals like potassium , magnesium ,calcium and sodium .Therefore , it acts as a natural electrolyte replenishing our body with electrolytes lost due to sweating , thereby maintaining body temperature.
How to use? Coconut water can be consumed as it is or mixed with smoothies , juices , mocktails , ice creams , popsicle , marinades and dressings.
5. BAEL PHAL / WOOD APPLE- (Gut reset button)
Why? Bael phal provides excellent hydration maintaining body temperature effectively . It balances body electrolytes ,maintains gut health, has anti-inflammatory and detoxifying properties.
How to use ? Bael ka sharbat . Scoop out the pulp , handmash it nicely , strain the pulp , remove the seeds and fibre . Add water and black salt to the strained pulp. Mix nicely and enjoy.
6. BUTTERMIK/CURD
Why? They very well regulate internal body temperature due to rich water and electrolyte content .Being probiotic , they aid in digestion and keeping the stomach cool.
7.WATERMELON
Why? High water content (92%) and rich electrolytes makes watermelon perfect hydrator in summers.
8. MORINGA
Why? Immense capability to lower internal body temperature and combat heat related stress like excess sweating and fatigue.
How to use? Moringa can be used in the form of cold soups , moringa chaas , moringa coolers, iced -tea ,infused water with mint , cucumber lemon and moringa leaves.
9. AAM PANNA
Why? Raw mango is rich in electrolytes and vitamin C which instantly recovers body from dehydration and exhaustion.
How to use? Raw mango is boiled or roasted ,pulp is blended with water and jaggery .add cumin powder , black salt and mint leaves.
10. KOKUM
Why? Kokum is an excellent hydrating agent as it is rich in electrolytes , vitamin C and antioxidants. It contains hydroxycitric acid (HCA) which help reduce internal body temperature and helps in digestion.
How to use ? Kokum can be used in form of sherbat or solkadhi.
11. SAUNF SHERBAT WITH MISHRI
Why ? Fennel seeds contain anethole which is a compound that soothes stomach mucosa , stimulates digestive enzymes, prevents acidity and bloating and has the ability to lower body heat . When paired with mishri ,it can reduce the likelihood of nosebleeds ,rashes and heat induced fatigue and exhaustion. This combination reduces excessive thirst and regulates body temperature.
How to use? Add mishri ,saunf , cardomom , peppercorns , a pinch of black salt in grinder to make a fine powder. Use 2 tbsp of this powder to a glass of chilled water or milk. Stir well and consume.
12. PUDINA/MINT
Why ? Pudina contains high level of menthol which tricks the brain into cold sensation .It is carminative and reduces heat related stress like indigestion and bloating. Rosmarinic acid and flavonoids in mint prevent oxidative stress and inflammation related to heat.
How to use? Infused in water , chaas , lemonade , mocktails, chutneys , raitas etc.
13. PANNAKAM
Pannakam is a traditional south-Indian drink made with jaggery , cardamom, dry ginger ,lemon and tulsi leaves.
Why? Water and lemon helps with immediate hydration . Jaggery helps replace electrolytes lost in sweat . Dry ginger cools the body . Cardamom aids in heat related digestive issues and Tulsi acts as a refreshing agent.
How to Make? Prepare jaggery water and add 1/2 tsp dry ginger pwder ,1/4 tsp of each black pepper powder and green cardamom powder , a pinch of salt and few crushed tulsi leaves.
14. ASHGOURD JUICE
Why ? Ashgourd has high water content (90%) ,high electrolyte content and high nutrient density. This makes it excellent coolant in summer.
15. FERMENTED RICE (Pakhala, Poita bhat , Pazhaya sadam)
Why ? Fermentation of rice creates lactic acid which acts as probiotic and aids in digestion and improve gut biome. Also ,fermentation increases nutritional value . This hydrates the body , repleneshis fluids and reduce internal body heat .
How to make ? Soak cooked and cooled rice in water with one tsp of yoghurt and leave it for fermentation overnight. Next day , add onion ,coriander leaver , chillies and mint leaves.
16.WATER RICH FRUITS AND VEGGIES
Why ? Tomatoes , cucumber , celery , zuchini ,lettuce radishes , oranges , grapes , pineapple etc are some of the water rich items . They provide excellent hydration and electrolyte replenishment.
Thus, eating for summers isn’t just about “cold foods” ,it is all about “cooling foods “.Local and seasonal food are affordable ,sustainable and yes , they carry the wisdom of generations.
