The Traditional Indian Drinks for Summers

Monica Goyal

June 19, 2024

Hydration

Excerpt

Traditional Indian made drinks and beverages are perfect coolers in the scorching heat. They are light on the stomach and tantalise the taste buds. Here are my 5 favourite recipes i prepare through the summer to keep hydrated.

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Summers in most parts of India are scorching hot! In some areas the temperatures can reach 50 degrees, while others suffer from dry heat and winds (loo). Every experienced nutritionist will tell you that staying hydrated in these times is absolutely to avoid dry lips, loose motions, and headaches. While drinking adequate water is recommended, you can substitute plain water with Indian traditional drinks for the summer.

These are the recipes for my five favourite summer drinks to stay hydrated.

AAM PAANA

This is an instant favourite with adults and children as it is tangy and can be spiced to taste.

Ingredients

Raw mango (kachi ambi) – 1 kilogram (3-4 mangoes)
Powdered jaggery -5 4 tablespoons
Mint leaves – 10-12 (Optional)
Crushed roasted cumin (zeera) – 2 teaspoons
Black pepper – to taste
Black Salt – to taste

Serves - 6-8 glasses

Recipe

Thoroughly wash the mangoes.
Pressure cook them with the skin (3-5 whistles should suffice depending on the hardness)
Remove from the cooker and peel.
Take out the pulp.
Puree the pulp with the help of an electric mixer (you can use a hand churner also but it will take a few extra minutes).
Now add the mint leaves, powdered jaggery, pepper and salt and churn the pulp till the ingredients are mixed properly.
Sieve the pulp.
Your aam panna base is ready.

How to store

You can store it in an air-tight container in the fridge for 3-4 days.

How to drink

In the mid-afternoon, instead of reaching for a snack add 4 tablespoons of the aam panna to a glass filled with crushed ice. Top with water and mint leaves.
Office goers can carry the aam panna in an air-tight bottle as part of their weight loss diet. Add water from their office water cooler and drink around 12.00 pm. Buy good quality coffee or sippy cup which you can carry to meetings.

Nutritional benefits of aam panna:

Provides essential Vitamin C – Raw mangoes are considered one of the richest sources of Vitamin C which is good for immunity and promoting healthy skin.
Helps maintain electrolytes balance – Salt, jaggery and other spices make this drink a refreshing drink for the summer as it replenishes sodium loss due to sweating. Maintain the sugar balance.
Aids digestion – Spices like black salt, cumin and mint help with digestion in the long summer months.

Carry Your Traditional Indian Beverage to Office In A Coffee Cup

LASSI

Lassi is a staple of many Indian households and is much loved for its satiety value. It;s one of the few drinks that can be had as salty, sweet or sweet and salty.

Ingredients

Curd – 2 small bowl or 250 grams
Water – 500 ml
Crushed roasted ajwain (caraway) – ½ teaspoon
Rock salt – to taste
Jaggery powder – 2 teaspoons

Serves - 2-3 glasses

Recipe

Take curd in a wide bowl.
Churn with the help of a hand churner (you can also use an electric mixer).
Add water (temperature of water can vary as per requirement) and churn.
Now add salt and ajwain – churn once more.

Variations

If you like sweet lassi, add tea jaggery powder to the mixture and skip the salt.
If you like sweet and salty, add both salt and jaggery powder.
Top with crushed mint leaves for added flavour.
You can add a fruit like pureed mango or banana to make a fruit lassi.
Your lassi is ready

How to store

Never store for more than 3-4 hours. Add salt and jaggery when you are ready to drink.

How to drink

Drink a glass of lassi with lunch or an hour after lunch.
Office goers can carry churned curd to their office in a glass or jar with an air-tight lid. Add water, salt and jaggery to taste to the jar when ready to drink. In a fancy coffee or sippy cup, you can sip on this while attending meetings also.

Nutritional benefits of lassi

It’s rich in probiotics – Lassi supports gut health as the lactobacillus bacteria in curd helps in maintaining a healthy gut flora, aids digestion and bowel movement.
It has cooling properties – It alleviates thirst and prevents dehydration making it a revitalising drink for the summer mid-afternoon and afternoons.
Provides calcium – Curd is a dairy product and hence a good source of calcium which is important for bone, teeth, hair and nail health. Regular consumption helps to meet our daily calcium needs.
Provides proteins – Lassi contains proteins which is important for muscle repair, growth and overall body function.

THANDAI

A drink associated with Holi, you can have it through the year to quench your thirst and satisfy hunger.

Ingredients

Almonds (Badam) – a handful (40-50 grams)
Cashew nuts (Kaju) – a handful (40-50 grams)
Shelled Pistachio (Pista) – a handful (40-50 grams)
Poppy seeds (khaskhas) – 1 teaspoon
Fennel seeds (Saunf) – 1 teaspoon
Cucumber seeds (kheera beej) – 1 teaspoon
Melon seeds (kharbuja beej) – 1 teaspoon
Cardamom (Elaichi) – 5-7
Saffron (Kesar) – 10-12 strands
Peppercorns (Sabut kali mirch) – 10
Edible rose petals – ¼ cup
Jaggery powder or honey – to taste
Milk – 3 glasses
Nutmeg powder (jaiphal) – a pinch for garnish

Serves

Powder will serve you for 10-12 glasses while the instant one will serve 3-4 glasses

Recipe

Recipe - Powder

Roast the dry fruits – almonds, cashew nuts and shelled pistachio. You can roast in an oven for 3-4 minutes at 180 degree centigrade. Another option is to blanch them in hot water for 10-15 minutes, and use peeled almonds.
Make sure to cool the nuts.
Now grind them to a paste in a spice grinder jar. Do not over grind as it can release the nuts oil which will make the mixture wet.
Add all the other ingredients to the mixer grinder and pulse.
Store the powder in an air-tight container in the fridge

Recipe - instant drink

Blanch the nuts in hot water for 10-15 minutes, and use peeled almonds.
Soak saffron for 10-15 minutes in 5 tablespoons of warm milk for 15-20 minutes
Cool the nuts
Grind the almonds, cashews, pistachio and melon seeds in a mixer grinder
Separately grind poppy seeds, fennel seeds, cucumber seeds, cardamom seeds, and peppercorns
Mix the two mixtures thoroughly
Take ¼ cup of warm milk and add the mixture.
Bring to a boil, and saffron mixture and jaggery (if you want it to be sweet)
Let it cool and then keep in fridge

How to store

Never store for more than 24 hours.

Variations

What I love about this recipe – no need to worry if you don’t have all the ingredients, just use what you have to create this powder.

How to drink

Add a tablespoon of the thandai powder to a glass of cold water. Churn with ice and top with nuts and nutmeg powder and then serve. Use this powder instead of coffee or malt beverages in your daily glass of morning milk. Add jaggery or honey to taste.
For the milk thandai – take a glass, add a bottom layer of crushed rose petals, top with crushed ice and then milk thandai. Garnish with nuts and nutmeg powder and drink with breakfast.

Nutritional benefits of thandai

It’s a nutritious drink – The many nuts and seeds used to make thandai makes this a drink rich in essential vitamins and minerals.
Anti-oxidant properties – Almonds and saffron are known sources of antioxidants which help with oxidative stress (characterised by high cortisol levels) and inflammation.
Mood enhancement properties – Saffron is renowned for its mood elevation properties and can help combat depression,
Cooling properties – Thandai is derived from the word thanda – which means cold or cool in Hindi. As the name suggests, this drink contains fennel seeds, cardamom and rose petals which are known to cool down the body temperature and prevent dehydration.
Rich in healthy fats – Poppy seeds are recommended for their unsaturated fats, Omega 3 which supports heart health. This drink can help to lower cholesterol and support brain function.

LEMONADE (Traditional Shikanji with a Twist)

Ingredients

Lemons – 5
Honey – 3 tablespoons
Ginger juice (adrak ka ras) – 2 tablespoons
Mint leaves – 5-7
Rock salt – 2 tea spoons

Serves - 4-5 glasses

Recipe

Squeeze all the lemons till all the juice comes out
Add salt and honey to taste
Add crushed ice and water
Serve in tall glasses topped with crushed mint leaves

Variations -

If you want it sweet, add the honey
If you want it salty, add the rock salt
If you want salty and sweet, add both honey and salt
If you want traditional shikanji, do not add ginger juice

How to store

Do not store

How to drink

Ideally, should be had on an empty stomach in the morning – but make sure it suits you before regular consumption
Drink in the late afternoon or evening.
If you are particular, carry the ginger juice and honey mixture to the office in the coffee or sippy cup. Squeeze the lemon and top with cold water & salt to drink.

Nutritional benefits of lemonade

Provides essential Vitamin C – Lemons are a rich source of Vitamin C which is good for immunity and has antioxidant properties.
Helps maintain electrolytes balance – Salt and jaggery help maintain the sodium and salt balance in the body providing the right hydration
Aids digestion -The use of black salt, cumin and mint helps with keep the digestive tract healthy
Low in calories – This refreshing drink is low in calories and hence a better option than sodas and aerated drinks.

JALJEERA

It’s a mouth watering drink that is spicy and tangy. A favourite of people of all ages, it helps to lower the body’s temperature.

Ingredients

Cumin (zeera) – 5 tea spoons tsps
Peppercorn (sabut kali mirch) – 2 tea spoons (increase the amount if you want it spicier)
Rock salt – 2 tea spoons
Ginger powder (Saunth) – 1 teaspoon
Dry mango powder (amchoor) – 1 teaspoon
Mint leaves – 7-10
Coriander leaves – 5-7
Chaat masala – 1 teaspoon
Tamarind paste (Imli ka guda) – to taste (Substitute tamarind paste with lemon)
Jaggery powder – 5 tablespoons
Water – 3-4 glasses

Serves - 4-5 glasses

Recipe

Roast cumin seeds and peppercorn separately till golden brown
Grind to a mixture in an electric mixer – you have hand grind will mortar and pestle
Add all the other ingredients except lemon juice, mint leaves and coriander leaves
A powdered version of the jal jeera powder is ready,
Now, take mint leaves and coriander leaves in an electric mixer and grind to a coarse powder
Fill a large jar with water, and add the dry powder and the leaves powder
In a glass, take crushed ice and add the drink
Squeeze lemon if required and garnish with mint leaves

How to store

You can store the powder in an air-tight jar in the fridge for 5-7 days
The mixture with water can be stored in an air-tight jar for 3-4 days in the fridge

How to drink

It is a good option to drink ½ hour or one hour before meals.

Nutritional benefits of Jaljeera

Acts as appetite stimulant – It’s traditional wisdom that the cumin seeds used in making jaljeera can help aid hunger in children and adults suffering from poor appetite in summer months.
Rich in antioxidants – The antioxidant properties help in removing free radicals from the body

Electrolyte balance – The salt and sweet in the drink helps to maintain sodium and potassium balance in the body. It will help to maintain fluid balance , nerve function and muscle contraction.
Hydrates the body – It has cooling effect and keeps the body hydrated.

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