Nutritionist Ankita Vaidya has shared 8 best summer drinks you must know to beat the summer heat. Also read about recipes to make them & stay healthy.
Summer is just around the corner. Human body needs extra care every time the weather changes. Wouldn't it be great if you know or can make some drinks that promise you health & wellness along with freshness? So here’s a list of 8 such summer drinks explained in detail by Nutritionist Ankita Vaidya. She takes you through what this season of sun demands!
Read not only about what these drinks have to offer but an explicit yet an easy recipe to make them right in your kitchen. Add these in your dietary regime that will set your summer health all fit & fine-
1. Sugarcane juice
It is a good source of amino acids such as leucine, lysine, serine, glycine, tyrosine, asparagine, glutamine.
Excellent source of B1,B2,B3,B5, biotin and polyphenols
Balances Vata–Pitta Dosha
Strengthens the bone, boosts the immune system, enhances digestion and relieves stress
Excellent liver detoxifier
Works as diuretic
Improves digestion and reduces bloating
Natural wound healer
Strengthens bones and muscle
2 . Water melon juice
Good source of Vit C, Vit E, polyphenols, carotenoids, lycopene, magnesium, iron, calcium, phosphorus, folate and potassium
Helps in management of testosterone, erectile dysfunction and infertility
Balances Vata-Pitta Dosha
Best food for PCOS and weight loss
Excellent natural diuretic
Reduces bloating and swelling
Natural coolant and works as excellent source of hydration
Contain citrulline which gets converted into L-arginine which works as a potent Vasodilator
Recipe - Slice the watermelon in half. Using a big spoon, scoop chunks of sweet watermelon into the blender. Blend the watermelon until it is totally pulverized. This shouldn't take more than a minute. …
If your watermelon is notably pulpy or seeded, pour the mixture through a fine mesh strainer into a pitcher, serve in a glass and you are good to go!
Shikanji is an excellent coolant and has anti-inflammatory properties.
Lemon is one of the ingredients which is rich in pectin fibre and ascorbic acid, both of which are said to facilitate smooth digestion. The Shikanji spice mix boasts of tummy-friendly ginger, cumin and pepper, and also has properties that can help better digestion.
Gingerol, the bioactive compound in fresh ginger, another ingredient, can help lower the risk of infections. It has analgesic, sedative, antipyretic and antibacterial effects. Ginger extract has abilities to inhibit the growth of different types of bacteria, especially oral bacteria, which is linked to inflammatory diseases in the gums such as gingivitis and periodontitis.
Shikanji is a natural cleanser and a potent detox drink ideal for weight loss.
Jeera is pungent in taste, hot in potency, improves taste perception, stimulates the digestive fire and promotes digestion. It is fragrant, improves intellect, alleviates Kapha Dosha, helps in treating vomiting, diarrhoea, gulma, colicky pain.
1 medium size lemon
2 glass of water
1 teaspoon roasted cumin powder
Rock salt (edible and food grade) or black salt as required
Sugar as required
4 to 5 leaves mint for garnishing, optional
A few ice cubes if your prefer
· Cut the lemon into two.
· Take 2 glasses of a water in a bowl
· With a lemon juice squeezer, squeeze the juice directly into the water.
· Add black salt, sugar, jeera powder.
· Stir till the sugar dissolves.
· Pour the Shikanji in glasses. Add ice cubes. Garnish with mint and serve Shikanji immediately.
· You can also make the Shikanji and chill in the fridge and then serve.
4. Aam panna
Aam Panna is prepared from raw mangoes, fresh mint, sugar, salt and roasted cumin powder, which makes it rich in vitamins A and B, calcium, potassium, magnesium, sodium, and iron.
Both Aam Panna and Panakam bolster the immune system, help prevent diarrhoea and dehydration, protect the health and strength of eyes and improve the tone and texture of skin.
It is believed to balance the 3 Doshas – Vata, Pitta, Kapha
It helps in treating liver disorders because it increases the secretion of bile acids and cleanses the intestines of bacterial infections. They also have more Antioxidants and Vitamin C than ripe mangoes. These antioxidant properties protect the body against cancer and cardiovascular diseases
It is a potent drink for anxiety and stress buster.
Raw mango is a powerful veggie in eliminating bad breath, treating bleeding gums and it lowers the risk of tooth cavities too.
It lowers the risk of prostate cancer.
Recipe- for pressure cooking:
1 raw mango & 2 cup water
3 tbsp mint / pudina
¼ cup sugar
½ tsp cardamom powder
½ tsp cumin powder
½ tsp pepper powder
¾ tsp salt
few ice cubes
Start with taking a pressure cooker with 1 raw mango and pour 2 cup water. Cover and pressure cook for 5 whistles or until mango is cooked well.
Cool completely and peel-off the skin of the mango. Also, scrape the pulp of mango making sure the skin has separated.
Then transfer the mango pulp to a blender & also add 3 tbsp mint, ¼ cup sugar & blend to smooth paste without adding any water.
Now add ½ tsp cardamom powder, ½ tsp cumin powder, ½ tsp pepper powder and ¾ tsp salt. Mix well making sure everything is well combined & your aam panna concentrate is ready.
To serve, take a tall glass, take a tbsp of aam panna concentrate and add a few ice cubes. Pour in ice-cold water and mix well.
With all these easy efforts, you can now enjoy Aam Panna and yes, you may garnish it with fresh mint leaves, too.
5. Rose sherbet
Rose powder or petal jam (Gulkand) is useful in managing digestive problems like hyperacidity and diarrhea due to its anti-inflammatory property.
Rose water, derived from its petals, is good for rejuvenating skin and fighting skin problems like allergies and acne, too.
Rose powder helps to reduce the acid level in the stomach because of its Sita (cold) property. Rose also has Deepan (appetizer) property and removes Ama and controls hyperacidity.
Rose powder may help your body absorb more nutrients and control your diarrhea due to its Grahi (absorbent) property.
Rose helps control heavy menstrual bleeding by balancing aggravated Pitta Dosha. This is due to its Sita (cold) and Kashaya (astringent) properties.
Intake of Rose products helps in proper functioning of male sexual performance. This is due to its Vajikarana (aphrodisiac) property.
It has anti-inflammatory effects and helps reduce acne and pimples.
Reduces stress and helps to overcome insomnia.
1 cup red rose petals, tightly packed.
3 cups of water
4 cups sugar
Here is how to make Rose Syrup-
In a wide and deep pan, put the rose petals and cover with water. Leave this overnight.
Add sugar to the rose petal and water mixture and stir over low heat, till sugar is dissolved.
When dissolved, increase the heat and let it come to a boil and cook till thickened, one thread consistency; which means to take a drop of the mixture and press between your thumb and forefinger, a thread should form when you separate the fingers.
Strain through a muslin cloth and store in a clean, airtight bottle.
Use 2 tablespoon of this syrup to mix in cold water or 200ml of milk and stir to drink whenever you feel like it.
Solkadhi contains fat, sodium, potassium, carbohydrates, sugar, dietary fibres, calcium, iron, magnesium, niacin, zinc, selenium, phosphorus and vitamin A. Solkadhi is a rich source of iron and calcium.
It balances Pitta Dosha.
It acts as a cooling agent.
It aids in improving digestion. It is a potent digestive cleanser. It aids in the absorption of food; prevents acidity, gas, indigestion, diarrhea, constipation and abdominal pain.
Kokum, its main ingredient, is considered to be an amazing cardiac tonic. Polyphenols like hydroxy-citric-acids that are present in kokum aids in decreasing triglyceride levels and in reducing the risk linked to coronary heart disease.
The anti-inflammatory properties of Garcinol, the active ingredient in kokum, is known to protect the heart.
The potassium content of coconut milk is beneficial in high blood pressure.
Lauric acid present in coconut milk produces a beneficial impact on cholesterol levels.
The garcinol content of kokum is an anti-carcinogenic that restricts the growth of cancerous cells hence, prevents cancer
Kokum restricts lipogenesis and acts as a catalyst in burning body fat.
The anti-inflammatory and antioxidative compounds present in solkadhi make the skin soft, supple, and radiant.
Consumption of solkadhi is known to reduce postprandial blood sugars.
Recipe- Ingredients for Solkadhi
12 dried Kokums
1 cup water - for soaking
2 cups water - to be added later
1 to 1.5 cups thick coconut milk or half-half of thick coconut milk and thin coconut milk
1 tablespoon chopped coriander leaves, to garnish
Salt as required
For Tempering Solkadhi-
1 to 1.5 tablespoons oil
1 teaspoon mustard seeds
1 teaspoon cumin seeds
1 sprig curry leaves or 9 to 10 curry leaves
1 generous pinch asafoetida
2 to 3 small to medium garlic cloves, slightly crushed
1 to 2 dry Kashmiri red chilies - halved and seeds removed
Rinse 12 kokums lightly in water. Place them in a bowl and add 1 cup water. Soak them for 30 minutes.
After 30 minutes, crush and squeeze kokum completely with your fingers in the water itself.
Pour the kokum extract in a strainer. Keep a bowl beneath the strainer. The kokum shreds will collect in the strainer.
Press the kokum shreds with a spoon so that the kokum flavors are extracted well.
Then add 2 cups of water to the kokum extract.
Next add 1 cup thick coconut milk – either make the coconut milk or use the ready made one. You can also add 1.5 cups of coconut milk. mix very well.
Add salt as per taste. Mix again well. Keep aside so that we prepare the tempering.
Heat 1.5 tablespoons oil in a tadka pan or a small pan.
Add 1 teaspoon mustard seeds. Let them crackle.
Then add 1 tsp cumin and let them crackle too.
Lastly add 1 sprig curry leaves, 1 to 2 dry red chilies (broken and seeds removed), 2 to 3 lightly crushed small to medium sized garlic cloves (with or without peels) and 1 generous pinch of asafoetida powder. You can crush the garlic cloves in a mortar-pestle.
Fry for some seconds till the garlic turns light golden. Quickly pour this tempering on the kokum + coconut milk mixture. Mix well.
Then add 1 tablespoon finely chopped coriander leaves to Solkadhi and mix again.
Serve the delicious Solkadhi straight way or refrigerate and then serve cold. You can garnish Solkadhi with coriander leaves before serving.
Chaas is categorized as a sattvic food in Ayurveda
Fights acidity and aids digestion
Boosts your calcium intake.
Chaas is a good source of proteins, potassium and B vitamins. Each of the ingredients in Chaas is extremely healthy, with plenty of vitamins, minerals and antioxidants. These nutrients boost immunity, improve sleep, enable hormone synthesis
Excellent drink for lactose intolerant people.
Helps to treat Oedema
It's an excellent appetite enhancer; helps in treating hemorrhoids.
10 mint leaves / pudina
1 green chilli
few coriander leaves
1 inch ginger / adrak
1 cup yogurt / curd (thick)
generous pinch asafoetida / hing
salt to taste
¼ tsp cumin powder / jeera powder (roasted)
1 tbsp lemon juice
1 cup water
10 ice cubes
Begin with a blender. Take Mint leaves, Coriander leaves, Green Chilli and Ginger; also add 1 cup thick Curd.
Additionally, add a generous pinch of Hing, Cumin powder and salt.
Also add lemon juice.
Furthermore, add 1 cup of water & blend frothy.
Transfer the buttermilk to the large jug & add in ice cubes
Further add jeera powder, allow it to splutter and pour over chaas.
Mix well & pour your delicious looking masala chaas or spiced buttermilk into glass or matka and serve to drink.
5 amazing benefits of drinking Thandai in summers-
Cures Constipation. There's a small amount of poppy seeds in Thandai, which help relieve gastrointestinal irritation and also prevent constipation. Cures Flatulence and bloating
The ingredients present in Thandai have several health benefits-
Fennel seeds possess volatile oils which are known for their antioxidants, anti-flatulence, and cooling properties.
Peppercorn is considered as the king of spices, it has medicinal properties as it has piperine in it. It is also loaded with many minerals like Manganese, Zinc, Calcium, Iron and Vitamin A.
Watermelon seeds are one of the best sources of energy, Protein and Iron.
Rose petals are very good for digestion problems and menstrual irregularities.
Almonds are loaded with healthy fats. It is also a rich source of vitamin E and is known for their antioxidant effects.
Poppy seeds contain iron, phosphorus and fiber. They also contain thiamine and riboflavin as well as B vitamins. The presence of linoleic acid in poppy seeds protects the body from heart attacks and other heart disorders.
Pumpkin seeds are high in Omega 3 fatty acid and the heart-healing mineral-magnesium, which is also Nature’s natural relaxant.
Saffron - the active components in saffron have many therapeutic applications in many traditional medicines as antiseptic, antidepressant, anti-oxidant, digestive, anti-convulsant.
Milk is a complete food (expect for iron and vitamin C). It is a good source of calcium and protein for vegetarians. It is also a rich source of micronutrients like zinc, phosphorus and iron. Cold milk is known to be an antacid and have cooling effects on the body.
Two (2) liter pure and fat milk.
One (1) tea cup powdered sugar or you can add as needed.
Fifteen (15) numbers of black peppercorns (Kalimirch).
A few amounts of saffron (Kesar).
Key Ingredients for Paste (Thandai Paste):
These ingredients are used to make a paste. First you should collect these ingredients and soak them in water for at least 2 hour. After 2 hour, take them out of the water and make a paste by grinding with a grinder or by any way.
The key ingredients:
Half (1/2) cup of Almonds (Badam).
Four (4) teaspoons of Poppy or Vetiver Seeds (Khus-Khus). If it isn't available then add 30 to 35 Rose Petals.
Four (4) teaspoons of Fennel Seeds (Saunf).
One (1) teaspoon Cardamom (Elaichi) powder.
One (1) teaspoon of Watermelon Seeds.
Twenty (20) numbers of White Peppercorns.
Take this paste and follow the method to prepare it-
Boil the milk and keep aside until it becomes cool.
Thereafter add this Thandai Paste into the milk; also add sugar and peppercorns into it and mix properly.
Filter this mixture by sieve and keep this mixture to cool in the Refrigerator for half an hour Or insert some ice pieces into glass.
Serve this chilled, cool & healthy recipe.
You can now literally mark one day of week for any of the 8 drinks, create a time-table for all the days with other drinks & repeat the cycle.
Beat the summer heat before it hits you! Go ahead, enjoy these cooling beverages with its magical properties in abundance & take care of your health. Also, if you need any further assistance on understanding the effects of any of the drinks on your body this summer, feel free to make an appointment with our star nutritionist, Ankita Vaidya
Stay tuned to Nth Sense for more such health tips.
Nutritionist, Post-Graduation in FOOD SCIENCE and DIETETICS