What to Eat in Summer? These Indian Ingredients Have the Answer
Farzana Mir -
In summer, our body starts asking for one thing—relief. But what you eat can make all the difference! Some ingredients cool you down from the inside, help digestion, and give you the strength to get through those days without feeling sluggish.
So if you're wondering what to keep in your summer kitchen, we’ve got you. Here’s a list of cooling, regional Indian ingredients that are not just traditional—they’re totally worth rediscovering.
1. Gond Katira/Badam Pisin (Tragacanth Gum)
Soaked overnight, this jelly-like gum is a hidden gem for summer. Add it to sharbats, rose milk, or falooda. It keeps your body cool, prevents heatstroke, and feels like a mini AC for your tummy.
Nature’s electrolyte. Refreshing, hydrating, and easy on the stomach. You can drink it straight or blend coconut milk into smoothies, curries, or summer desserts.
A staple in Goan and Maharashtrian kitchens. Kokum sherbet or solkadhi is tangy, refreshing, and helps with acidity—perfect for when the heat messes with your gut.
Bihar and UP swear by sattu drinks in the summer. It’s packed with protein, keeps you full, and cools you down. Mix with water, lemon, salt or jaggery—and you’ve got a desi protein shake that actually helps.
You’ve probably seen them in falooda. But you can soak them and add them to lemonade, coconut water, or chilled milk. They reduce body heat and keep your digestion smooth.
Neem is bitter but beneficial. A few leaves crushed and taken with honey can help fight summer skin issues and purify the blood. Works best in tiny doses.
Popular on Indian streets for a reason. It hydrates, energizes, and is rich in minerals. Just make sure it’s hygienically prepared if you're buying it outside.
Q: What kind of food should I avoid during summer?
Try to go easy on fried, oily, and heavy masala dishes. They heat up your body and make you feel more tired. Stick to light, seasonal meals with hydrating ingredients.
Q: How can I use sattu in everyday meals?
The easiest way? Mix it into a drink with cold water, lemon, and a pinch of salt or jaggery. You can also use it in parathas, laddoos, or energy balls.
Q: Are sabja seeds and chia seeds the same?
Not quite. They look similar, but sabja (basil seeds) swell faster and are more cooling. They're best for summer drinks like falooda or nimbu pani.
Q: What are some kid-friendly summer foods?
Watermelon, aam panna, mint chutney sandwiches, rose milk with gond katira, and ice apple are all kid-approved and hydrating.
Q: Can I drink aloe vera juice every day?
It’s best in moderation. A small amount (1–2 tablespoons) mixed with coconut water or lemon juice is enough. Too much can upset your stomach.
🌞 Let Summer Work For You Summer doesn’t have to be all sweat and exhaustion. With the right ingredients, you can turn your meals into your body’s best defense against the heat.
Stock up smart, eat light, and remember—you don’t need fancy stuff. Just age-old Indian wisdom (and maybe a tall glass of sattu).