Mint Leaves
An obvious ingredient to keep you rejuvenated during sweltering summers – mint leaves. The consumer market has managed to sell this humble herb as refreshing and zesty in the form of toothpastes, shampoos and breath fresheners but the best way to consume mint is to include it in your food, fresh and unsullied. They have the tendency to instantly cool your oral nerves, hence causing your entire body to remain unruffled during heat. Mint can be included in your food in simple ways, by adding a sprig or two in your drinking water or infusing them in your tea.
Recipe
Quick Mint Pesto
1 clove of garlic
Handful of almonds,
1 cup mint leaves
1 tbsp lemon juice
2 tbsp grated parmesan
1/3 cup extra virgin olive oil, salt and pepper
Blend all the ingredients, except the oil, in a food processor until combined. Once blended, pour the oil in a steady stream, while continuing to grind. Stop when you have reached the desired consistency.
Indian Gooseberry (Amla)
You want an instant dose of cooling, look nowhere beyond the Indian Gooseberry otherwise commonly known as Amla. Amla may be called the elixir of fruits considering it has all the vitamins and minerals the human body requires. The Vitamin C present in a single Amla is equal to that of ten oranges. In addition to all the healing properties Amla has, it also happens to be a natural cooling agent. However, be sure not to go overboard with this fruit as excessive consumption might lead to over-cooling of the body, causing cold.
Recipe
Amla Raita
1 cup yogurt (beaten)
5 Amlas
4 tbsp grated coconut,
3 green chillies, salt, oil to temper, pinch of mustard, urad dal and curry leaves
Chop and deseed the Amlas. Grind them with coconut, salt and green chillies adding a little water. Add the Amla paste to the beaten yogurt. Temper mustard, urad dal and curry leaves in oil and add to the Raita.
Seasonal Fruits
There is a reason why nutritionists repeatedly advise you to indulge in seasonal produce and there is nothing that will protect you from heat like nature’s own bounty. Unlike the common myth, mangoes (especially the raw ones) have astringent properties that help cool down your body. Indulge in water-bearing fruits such as melons and watermelons considering the water content in them provides ample fluids to your system. Potassium is a nutrient that is lost in the form of sweat during summer; to compensate, consuming potassium rich fruits like oranges, berries and bananas are highly effective.
Recipe
Summer Fruit Plate
½ cup strawberries (halved)
1 cup diced mangoes
1 cup watermelon and melon cubes
1 banana sliced
Juice of half a lemon
Sugar to sprinkle
Mint leaves to garnish
Combine all the fruits, squeeze lemon juice, sprinkle sugar and mix well to combine. Garnish with mint leaves.
Greens
You have heard it enough, but it still doesn’t lose its importance – greens are good for you all year long, but during summers they are crucial. You don’t have to go as far as following international food trends by looking up kale’s Indian equivalent; step out and buy our good old Indian greens like drumstick leaves or dill. The carotenoids in dark-green, leafy vegetables have the ability to protect your skin from sun damage and help fight against sun’s harmful UV rays.
Recipe
Cucumber and Dill Salad
1 cucumber (peeled and sliced into rounds)
1 tbsp vinegar
2 tbsp fresh dill (finely chopped)
salt and pepper to taste
In a bowl, toss cucumber and dill together. Add vinegar, salt and pepper to taste.
Barley
This grain is perhaps nature’s best coolant with nutrients that are invaluable. Barley has an abundance of magnesium in it which when consumed decreases the heat content in the body. Replace rice with boiled barley once in a while this summer for its heat-diminishing properties. Also, barley water is an excellent detox that thoroughly cleanses your system. The next time you reach out to get cold beer (that comes from barley) to quench your thirst, think of having the real thing, like cold barley water.
Recipe
Barley and Bean Soup
1 cup green beans (chopped)
½ cup barley
2 cloves garlic (chopped)
½ onion (chopped)
1 carrot (chopped)
¼ cup tomato puree
1 tsp Italian herbs seasoning
salt and pepper to taste
Add all the vegetables, barley and tomato puree and salt with 5 cups of water in a pressure cooker. After 10 whistles, put off the heat. Season with Italian herbs and pepper.
Spicy Food
Have you ever wondered why spicy food is prevalent in Andhra Pradesh? It is not a mere coincidence that people in hot regions choose to eat spicy food. A moderate amount of spices in your food may initially increase your body temperature, but it eventually aids in helping your body cool down through sweating. The fact that people increasingly sweat while eating spicy food is pure science; scientists have termed this process gustatory facial sweating because people begin to sweat in the face first.
Recipe
Cut Mango Pickle
I cup raw mango (cubed with skin)
1 tbsp salt
2 tbsp oil
2 tbsp chilli powder
1 tbsp mustard seeds
¼ tsp fenugreek seeds
A few curry leaves
Marinate cut mangoes in salt for half an hour. Pound ½ tsp mustard seeds and fenugreek seeds till they form coarse powder. Heat oil in a pan, add the powder, remaining mustard seeds, curry leaves and chilli powder. Sauté for a few seconds and finally add the marinated mangoes. Allow to cook for 3 minutes and put off the heat.
Tuna
A tuna a day keeps the summer away! Replace the heat-generating fatty red meat with the much cooling tuna fish this summer. Tuna is not only a cooling ingredient but the omega-3 fatty acids present in them are cholesterol burning; there is no better way to burn some fat this summer! While buying tuna, opt for the fresh ones instead of the tinned variety.
Recipe
Tuna Sandwich
50 g tuna
10 cherry tomatoes
2-3 parsley (chopped)
3-4 jalapenos
4 slices brown bread
25 g cheddar (grated)
salt and pepper to taste
Combine tuna, tomatoes, parsley and jalapenos. Sprinkle salt and pepper. Place 2 slices of bread on a pan set over medium heat. Spoon the tuna mixture equally on both the slices. Sprinkle the grated cheddar equally. Cover with the remaining slices of bread. After a minute, turn the toast over to the other side and toast for another minute till the cheese begins to melt.