Healthy Indian recipes

Jaljeera is one of the oldest summer drinks in India, built on cumin, mint and a sharp, tangy finish. This tonic retains that flavour and adds fresh pomegranate juice for colour and natural sweetness, so no sugar is needed. It is a refreshing choice to have after lunch. Nutritional Benefits Pomegranate provides vitamin C, potassium and polyphenols such as punicalagins. Cumin and mint have long been used in Indian kitchens to support digestion and lime adds more vitamin C along with a clean, sour finish. Black salt gives the drink its traditional taste but the quantity should be kept small by those who are watching their sodium intake.

Rose sharbat is a summer classic, but the bottled syrup is mostly sugar. This cooler retains the floral character by using rose water and dried petals, and it uses soaked basil seeds, known as sabja, to give the drink body a pleasant texture. Nutritional Benefits Basil seeds are a good source of soluble fibre, which swells in water and helps a person feel full for longer. They have traditionally been taken in summer for their cooling effect. Lime supplies vitamin C and rose water adds fragrance with almost no calories. One teaspoon of honey is enough to balance the tartness.

Chilled milk flavoured with kesar and elaichi is a familiar comfort in many Indian homes. This version is made from freshly blended almonds so it is dairy free and avoids the additives found in many packaged almond milks. It works well as a light evening drink or a snack between meals. Nutritional Benefits Almonds provide vitamin E, magnesium, monounsaturated fats and a modest amount of protein. Jaggery replaces refined sugar and adds a trace of iron, although it should still be used in small amounts. Kesar and cardamom carry a lot of aroma, which means less sweetener is needed to make the drink taste complete.

Fizzy drinks are usually the first thing people cut back on, and the first thing they miss. This spritz retains the sparkle by using kombucha and sparkling water while fresh blood orange and ginger provide the flavour, so no added sugar is required. Nutritional Benefits Kombucha is a fermented tea that contains organic acids and, when unpasteurised, some live cultures. Blood orange supplies vitamin C and anthocyanins, the pigments behind its deep red colour. Ginger has long been used to settle the stomach and adds a warm bite that makes the drink feel complete without extra sweetness.

A cafe style matcha drink is usually made with a generous amount of sugar and syrup. This version manages to retain the soft, layered appearance with matcha, coconut milk and a single teaspoon of honey. It is simple to prepare at home, and would be a nice mid morning break or an afternoon when something sweet is tempting. Nutritional Benefits Matcha is made from whole ground green tea leaves so it provides catechins, a group of antioxidants along with a small amount of L-theanine, an amino acid associated with calm alertness. Coconut milk adds medium chain fats that the body can use quickly for energy. Keeping the honey to one teaspoon helps keep the added sugar low.

A simple, tart-sweet smoothie with antioxidants from grapefruit and flaxseeds, vitamins and minerals from spinach and natural sweetness from apple. NUTRITIONAL BENEFITS: Grapefruit are the richest source of Vitamin C and A. It low in calories and supports various health benefits. Flaxseeds are a rich source of omega-3 essential fatty acids and antioxidants.

Enjoy summers with this delicious basil chia cooler to sooth your mood and soul inside out and get replenished not just with its coolant properties but also with the nutrient nourishment hidden far from your sight aiding in healing you from inside for a better tomorrow. Let’s look upon some of its nutritional values before we jump to the recipe. Nutritional Values This recipe is a magical box loaded with some excellent source of vitamin A, C, K, B6, folate, magnesium, manganese, calcium and iron found in basil. It is useful in healing oral issues, respiratory disorders, fever, stress, asthma, and heart diseases. Chia seeds are the excellent source of fibre and antioxidants. Cumin seeds further help in eliminating toxins from the body.