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Hot weather (SUMMER)
beverages (DRINKS)
Seasons keep changing and nature also changes
accordingly. Consequently, our body constituency
also changes according to these seasons.
For example, we sweat during summers and experience chills during
winters. The sun and the moon influence
all the living beings of the planet. If
we consume suitable food according to the season, we can avoid many seasonal
diseases.
Hot weather dehumidifies the system causing the fluid
change in the body; hence one should take food with a high moisture
content. There are various healthy summer coolers which help us to
stay refreshed and energized as the mercury rises. Here are some summer drinks
that have been part of our Indian cuisine for many generations. These drinks
can help us replenish the essential nutrients you need to beat the heat!
There
are many pleasant tasting beverages which provide both liquid and nutritional
value to protect against the adverse effects of the summer season. Here are a bunch of summer drinks that you must not miss.
AAM PANNA (English:
Mango)
Ingredients:
Raw mango: four Mint: fistfull Black salt: 2 tsp
Cumin powder: 2 tsp Cardamom powder/fennel seed powder: 1 tsp
Black pepper: ½ tsp Jaggery:1 to 1.5 cup (Adjust as per your
requirement)
Serves: 8 to 10 people
Procedure:
●
Rinse the raw mangoes in water a
couple of times. Place the mangoes in a steamer and steam the mangoes for 20
mins.
●
Let the mangoes cool at room temperature.
Place them in a bowl. After cooking the raw mangoes, the peel comes off easily.
●
With a sharp-edged spoon, scrape
and collect the mango pulp directly in the bowl.
●
The ratio is 1:2 for mango pulp
and jaggery respectively, so before adding jaggery measure the amount of mango
pulp in a measuring cup.
●
Add cardamom powder, roasted cumin
powder, black salt, black pepper powder and mix well. The Aam ka panna
concentrate is ready. Pour it in a glass bottle and store it in the fridge.
●
For making Aam panna drink, add 2
tsp of Aam panna concentrate in a glass and dilute it with required water.
●
Serve Aam panna with chopped mint
leaves.
Variations:
● Some mint leaves or coriander leaves can also be ground with the mango
pulp in a grinder.
●
You can add little soaked sabja/ chia seeds
while serving.
Note:
Use
unripe green and sour mangoes. Avoid using mangoes which are fibrous.
Health
benefits:
●
It prevents the body from getting heat stroke and keeps it cool.
●
Raw mangoes are rich in vitamin c and ion, plus the addition of
jaggery gives an iron boost.
●
It Helps in preventing stomach problems in the summers.
SHADANGA PANEYAM
Ingredients:
Ghana/Musta
(Cyperus rotundus) – 1 Part Chandana
(Santalum album) – 1 Part
Shunti
(Zingiber officinale) – 1 Part Ambu/Udeechya
(Coleus vettiveroides) – 1 Part
Parpataka
(Fumaria indica) – 1 Part Usheera
(Vetiveria zizanioides) – 1 Part
Serves: one
Preparation:
● Mix all above
six herbs in equal proportion by weight. They have to be ground coarsely and stored.
● Take two
pinches of this shadanga paniya herbal mixture to two glasses of water and boil
the water in simmer until it remains half.
●
Now, leave it to cool down and then filter the water
and separate it from herbal residues and serve. You can add jaggery if you
want. One can take it 3 to 6 times a day in dosage of 50 ml to 100 ml each time
Note: Shadanga
Paniyam should be consumed within 12 hours after its preparation.
Health
benefits:
●
Pacifies Pitta and gives a
cooling effect
● Removes Ama (toxins) from the body
● Boosts appetite, manages excessive thirst
● Reduces burning sensation in the body
● Effective in the management of fever
● It also has antibacterial and antimicrobial activities,
which helps the body to fight infections too.
● It will be
best if you can replace the water intake with Shadanga Paniya for best results
in heat sensation, excessive thirst, body pains, burning sensation and fever
Neemboo Masala chaas
(majjiga)
Ingredients
Cow Curds -
1 cup Ginger:
Small piece
Mint: 6 -8
leaves Curry
leaves: 3 - 4 leaves
Fresh
Coriander: 3 tsp Black
salt: 3/4 tsp
Salt: as per
required Roasted
jeera powder: 1 tsp
Chat masala;
¼ tsp Pepper
powder: ¼ tsp
Water: 4
cups Lemon juice: 2 tsp
Citron (Neemboo) leaves/Lemon leaves :4 - 5
Serves: 3-4
Procedure:
Add all ingredients to a blender.
Blend till combined.
Pour into serving glasses, garnish with fresh mint and
lemon juice.
Note:
Put crushed citron leaves/lemon leaves in
water and keep it aside for 4 hours before preparation. While preparing, strain
the leaves and use this water only for blending.
Variations:
● You can skip
the black salt, if you don’t have it.
● You can
replace pepper powder with green chili.
● If you like
fennel you can add roasted fennel seeds while blending.
Health benefits:
●
Reduces Acidity
●
Fights Constipation
●
Natural body coolant.
●
Helps in detoxification
●
High in Vitamins and Nutrients
●
Prevents Dehydration
●
Reduces blood pressure
ICE APPLE (NUNGU)
SHARBAT
Ingredients
Ice
apple- 5 Coconut
milk-2cups
Coconut
water-2 cups Palm
jaggery - ½ cup
Sabja
seeds-1 tsp Gulkand-2
tsp
Serves: 3 to 4
Preparation:
●
Soak sabja seeds in a cup of water for half an hour.
●
In a bowl mix coconut milk, coconut water and palm jaggery,
gulkand and soaked sabja seeds.
●
Add crushed nungu pieces
●
Chill and serve
Variations:
●
you can add little water for your required thin
consistency.
●
You can add little nannari syrup to enhance taste.
Health
benefits
● Nungu has
minerals, sodium and potassium that help regulate fluids in the body and quench
thirst. It also helps prevent dehydration which can be a prominent health issue
during summer.
● Cures
stomach ailments and digestive problems.
● Cures rashes
● Healthy for
pregnant women
● Promotes
liver health
● Provides relaxation from menstrual problems
● Treats acidity and heartburn
How
to Make Gulkand
●
Take 35-40
fresh roses with tight-packed petals.
●
Pluck the
petals, wash them, and pat them dry over a muslin cloth.
●
In a
wide-mouthed jar, arrange the rose petals and pour one tablespoon of sugar over
them. Repeat the layers until you use all the petals.
●
You can
sprinkle crushed cardamom to enhance the taste.
●
One can even
use honey or Jaggery instead of sugar to make a healthy version of Gulkand.
●
Tightly pack
it with the lid and place it in direct sunlight for 7-10 days.
●
Once
prepared, use and store it in the refrigerator.
RAGI AMBALI
Ragi or
Finger millet flour- 5 tbs Water-3
cups
Buttermilk-4 cups Salt
as per your taste
Asafoetida- 3
pinches Roasted
cumin powder- 1 tsp
finely chopped
onion- ¼ cup Chopped
curry leaves 3
Coriander leaves
finely chopped (optional)
Serves- 3- 4
Preparation:
● Take ragi
(finger millet) flour in a bowl. Add in 1/2 cup of water and mix it well. Make
sure there are no lumps left out.
●
Next keep remaining 2.5 cups of water for boiling
●
When the water starts boiling add in ragi batter
from step1
●
Bring it to boil and continue boiling under low
flame for 5 minutes by stirring continuously.
●
Switch off the stove and wait until completely cool
and leave it overnight.
●
Add 4 cups of buttermilk, salt, roasted jeera
(cumin)powder and asafoetida and mix well.
●
Garnish with chopped onions, curry leaves and
chopped coriander leaves before serving.
Variations:
●
Asafoetida is optional.
●
We can prepare ambali with all millets.
●
Butter milk is also optional.you can add coconut
milk instead of buttermilk.
Health benefits:
●
It aids in weight loss.
●
It is rich in good bacteria
hence helps gut bacteria.
●
It is rich in protein.
●
It is rich in fiber which is
very good for healthy digestion.
●
Improves the
availability of nutrients
● Natural body coolant.
NANNARI SHARBAT
FOR THE NANNARI SYRUP
Nannari root -50
grams Salt- 1 tsp Water- 1 lit
Jaggery-2 cups (you
can adjunct as per your requirement)
FOR MAKING NANNARI SARBATH
Juice from half a
lime / lemon Nannari Syrup- 1
tsp chilled
water- 3 tsp
FOR THE NANNARI SARBATH CONCENTRATE
●
Hammer the nannari root to remove the white inner
stalk. Discard the white part.
●
Wash the dark bark of the root in running water to
remove dirt and sand.
●
Grind to a coarse powder.
●
Pressure cooks the root with water jaggery and salt
for 5 minutes on medium flame.
●
Wait for the pressure to release naturally. Strain
the mixture.
●
Boil the strained mixture until syrupy.
●
Cool and store in the refrigerator and use it within
a month.
FOR MAKING NANNARI SARBATH
●
Mix in the lime/ lemon juice, require Concentrated
Nannari syrup, Chilled water and enjoy!
GOND KA TEERA SHARBATH
Fluffy gond katira
(soak 1 tsp of gond katira in a bowl of water for 5-6 hours)-4 tbsp
powdered jaggery- 5
tsp (adjust as per your requirement)
chilled water- 3
glasses roasted
jeera powder- ½ tsp
kala namak/black
salt- ¼ tsp lemon 1 big
for juicing
Soaked chia seed- 2
tsp Nannari
syrup - 2 tsp
Serves: 3
Preparation
- add powdered jaggery, roasted jeera powder, black salt, lemon juice,
nannari syrup & fluffy gond katira to 3 glasses of chilled water
- stir
till jaggery dissolves
- Add soaked chia seeds stir well & serve
Health benefits
●
Cools the
Body
●
Maintaining
a good digestive system.
●
Curing
dehydration/treating heat-strokes.
●
Boosting
immunity and recovery.
●
Beneficial
for skin health.
●
Regain
strength post pregnancy.
TAMARIND SHARBAT
Tamarind- 50 grams Roasted
cumin powder-1 tsp
Cardamom powder- 1/4 tsp Salt-
½ tsp
Palm jaggery powder- 50 grams Mint-
few leaves
Serves- 5 - 6
Preparation:
l Soak the tamarind in water for 5 hours. When tamarind
becomes soft grind it into a paste with water, then filtered through a
cheesecloth.
l Take the filtered juice and add chilled water to make the
consistency of apple juice.
l Now add salt, cumin powder, cardamom powder, jaggery
powder and mint leaves.
l This drink is of great benefit on especially on hot day.
Variations: you could add some soaked raisins if you desired.
Health benefits
● A rich source of antioxidants.
● May improve heart health and cholesterol.
● Offers liver protective benefits.
● Provides natural antimicrobial benefits.
● Cools the body.
●
Could Improve Brain Function.
RAGI CHOCOLATE MILK
SHAKE FOR KIDS
Ingredients
Ragi flour -5 tsp Cocoa powder- 2 tsp
Chilled Coconut milk- 4 cups Soaked kharbuja seeds
-4 tsp
Palm jaggery- 6 tsp Water - 2 cups
Serves
3 -4
Preparation:
● Take ragi
(finger millet) flour and cocoa powder in a bowl. Add in 1/2 cup of water and
mix it well. Make sure there are no lumps left out.
●
Next keep remaining 1.5 cups of water for boiling
●
When the water starts boiling add in ragi cocoa
batter from step1
●
Bring it to boil and continue boiling under low
flame for 5 minutes by stirring continuously.
●
Switch off the stove and wait until completely cool.
●
Add coconut milk, salt, palm jaggery powder, soaked
seeds to above cooled ragi cocoa cooked mixture and blend them till they become
smooth and fine consistency and serve.
Variations: you can
garnish with roasted nuts if you like
Health Benefits:
●
Ragi for bone health
●
Ragi for lowering blood
cholesterol
●
Ragi for anemia
●
Helps in bone growth development
and repair
●
Rich in amino acid
●
Aids healthy skin
●
Polyphenols
in cocoa powder Improve blood flow to Your Brain and Brain Function
●
Strengthens
respiratory processes.
Indian
and scientific names of different important and main names of different
ingredients which are used in the above beverages.
AAM: (English: Mango, Hindi: Aam, Marathi: Amba, Telugu: Mamidikaya, Tamil: Mambazham, Malayalam: Mampazham, Kannada: Mavinkayi)
Ghana/Musta
:(Scientific name:
Cyperus rotundus, English: Common nut Sedge, Nut grass, Hindi: Bara-nagar-motha, Marathi: Barika motha, Telugu: Tunga
musta, Tamil: korai, Malayalam: Karimuttan,
Kora-Kizanna, Kannada: Abdahullu)
Chandana
:(Scientific name:
Santalum album, English: Sandalwood, Hindi: Chandan, Marathi: Gandhachakoda, Telugu: Chandanam, Tamil: Chandanam, Malayalam: Chandanam:
Kannada: Bavanna)
Shunti
:(Scientific name: Zingiber officinale,
English: Dried Ginger, Hindi: Sonth, Marathi: Aale Telugu: Shonti, Tamil: Sonti, Sukku, Malayalam:
Chukku:
Kannada: Shunti)
Ambu/Udeechya:
(Scientific name: Coleus vettiveroides,
English: Fragrant Swamp Mallow, Hindi: Sugandabala, Netrabala, Marathi: Kaalaa vaalaa Telugu: Kuru veru, Tamil: Peraamutiver, peamutti, Malayalam:
Iruveli,
Kannada: Bala rakkasi)
Parpataka: (Scientific name: Fumaria indica,
English: Indian Fumitory, Hindi: Pitapapra, Marathi: Pittapapra Telugu: Parpatakamu, Tamil: Thara, Tura, Thusha, Malayalam:
Parpataka
Pullu,
Kannada: Parpataka/Kullu Sabbasige)
USHEERA: (Scientific name: Vetiveria zizanioides,
English: Khas khas grass,
Hindi: Khas-khas,
Marathi: Vala Telugu: Vattivellu, Tamil: Vettiver, Vetivera, Malayalam:
Ramacham,
Kannada: Lavancha)
RAGI:(Scientific
name: Eleusine coracana, English: Finger Millet,
Hindi: Raagee,
Marathi Nachani, Telugu: Ragi, Tamil: Kezhvaragu, Malayalam: Moothari,
Kannada: Ragi)
ICE APPLE :(Scientific
name: Borassus flabellifer, English: Ice Apple, Hindi: Tar Fruit, Marathi: Thada fruit Telugu: Thati munjulu, Tamil: Nungu, Malayalam: Panam Nungu, Kannada:
Thati Mangu)
GOND KA TEERA (English: Indian
Tragacanth gum, Hindi: Gond katira, Telugu: Badam Banka,)
NANNARI (Scientific name:
Hemidesmus indicus,
English: Indian Sarsaparilla,
Hindi: Ananthamul, Marathi: Anant vel, Telugu: Sugandhapala, Tamil: Nannaari, Malayalam: Nrunenti Kannada:
Sugandha Haalina gida)
COCOA POWDER (Scientific name:
Theobroma cacao,
English: cocoa
powder, Hindi: koko paudar, Marathi: Koko pavadara, Telugu: koko podi, Tamil: Kokko tul, Malayalam: Keakkea Peati,
Kannada: Koko puḍi)
Tamarind: (Scientific name:
Tamarindus indica,
English: Tamarind, Hindi: Imli, Marathi: Chincha, Telugu: Chintha pandu, Tamil: puli, Malayalam: Vaalan puli, Kannada: Huṇasehaṇṇu)
Some summer tips:
●
Mint is an excellent herb to cool the system
and may be used as a garnish, made into tea.
●
Cumin is the spice for summer use and should
be used as frequently whenever possible.
●
Reduce consumption of coriander seeds, cloves, cinnamon and turmeric in summer.
●
Watermelon, muskmelon, berries of all types, pineapple, plumps,
apricots and other easily available and digestible
fruits are excellent items of diet during summer.
●
All leafy green vegetables are excellent and provide the body with
natural salts lost in perspiration.
●
Take equal quantities of ash gourd juice and bottle gourd juice. Add
rock salt, jeera powder and lime. This
provides the required energy during summer days and also replaces the lost
vitamins
●
Your healthy
and flawless skin is the result of what you eat. If you want healthy and
glowing skin in summers, eat food that
nourishes your skin. Avoid food that is heavy and rich in
carbohydrates, which can make your skin oily. Eat vegetables and fruits
that are abundant in proteins, antioxidants and Vitamin C.
●
Vetiver should be soaked in a pot of drinking
water for a day and should be consumed the next day. It not only provides
relief from heat but also lends fragrance to the body.
● Lycopene
in tomatoes prevents skin from discoloration, fine lines and
wrinkles. Grind tomato and make juice without adding water and freeze this
juice in ice trays. Scrub your face with these cubes.
● Aloe
Vera is the best remedy for
skin, acts as a moisturizer and hydrates skin. It helps to treat pimples, acne
and scars. Honey and aloe Vera paste is best for oily skin.
● Tulsi is best for acne. Make a paste of curd and tulsi
powder and apply this face pack for 15 minutes.
●
Tender Neem leaves should be crushed and
soaked in the bath water for approximately 8-12 hours to avoid skin infections
and heat rash during summers
●
Avoid Hot Drinks or Hot Water: Drinking hot
beverages will invite an upset pitta
dosha. This is why you must always choose to drink beverages at room temperature in order to
balance it.
●
Light and comfortable attires: In the summer, it is best to dress in breathable
and lightweight clothing to keep your body temperature regulated in the hot
sun. Instead of heavy clothing, choose natural fabrics such as cotton and
linen.
●
Move Your Body: It can be very tempting to just sit around all day but
making simple movements can go a long way towards helping your cardiovascular
wellness over the summer. Whether it is sports, dancing, yoga or something else
– pick an activity you enjoy and ensure you move your body often.
Enjoy your happy summers with the above beverages and above tips.
-Millet Rambau
