Eat Right: 4 summer coolers to beat the summer of 2023

Some parts of the country are already reeling under the intense heat. Thrissur in Kerala recorded 42 degrees C temperature a few days back. Meanwhile, Delhi had also been feeling the heat with the temperatures touching 40 degrees C. However, the India Meteorological Department (IMD) has said that many parts of the country will get relief from the high temperatures for a few days. But, this comes with the recent report by the IMD that the heatwave span will increase in most parts of India by 2060.

Hence, there was a reason why our grandmothers always insisted that we have a glass of water, specifically aam panna and or even bael sherbet before going out of the house during summer months. Some drinks keep the body cool and in turn, prevent heatstroke. This condition can prove to be dangerous for kids, especially school-goers.

What can parents do?

Dr Rakhi Chottrra, a dietician, practicing homeopath, and mother of Nyesha Chottrra (of Class IX) of Apeejay School, Model Town in Jalandhar there are several summer coolers that parents can make for their children. “Coconut water is extremely beneficial. It is an energy booster and it is electrolyte-filled. It has natural sodium which can replenish the salt loss when we sweat. Kids can also be given buttermilk. The probiotics in this drink help in the development of healthy gut bacteria, increase immunity, and keep the body hydrated for a longer time,” Dr Chottrra explained.

While there are other coolers that parents can give, most of these are high in sugar content and this can lead to childhood obesity. “Avoid giving aerated or packaged drinks. Give homemade drinks. Instead of giving children coolers with white sugar, honey can be added. Smoothies can be made from bananas and mangoes. Both fruits have natural sweeteners and therefore there is no need to add more sugar,” Dr Chotrra said.

---

“Avoid giving aerated or packaged drinks. Give homemade drinks. Instead of giving children coolers with white sugar, honey can be added. Smoothies can be made from bananas and mangoes”

Dr Rakhi Chottrra, a dietician and mother of Nyesha Chottrra (of Class IX) of Apeejay School, Model Town in Jalandhar 

---

However, she is quick to point out that smoothies or these drinks should not be given along with the food. “Smoothies can be given to kids who go out and play. They need the energy which will be burnt when they do physical activity. But ensure that it is not given while the child is having a meal. Not only will they not have a proper meal, but it can also increase calorie intake which can be dangerous if the child has co-morbidities,” Dr Chotrra explained.

What about kids with Type I diabetes?

“Summers can be brutal for all kids including those who are diabetic. These children can be given buttermilk, lemonade with salt, and even a sattu drink by adding a bit of salt. All three drinks are excellent in combating heat,” Dr Chotrra said.

Agreed nutritionist Lakshita Jain a clinical dietician and founder of the health clinic Nutr and said that several drinks can keep the body cool. These homemade coolers are the best replacement for market sherbets. “If your child is covered in sweat when he comes back home, these summer coolers can be given daily,” Jain said.

Jain shared the following recipes of drinks that can be easily made at home.

Kokum Drink

Ingredients:

Dried Kokum: 4-5 pieces

Water: 1 glass

Lemon: ½

Black pepper: ¼ spoon

Jeera powder: ¼ spoon

Black Pepper: ¼ spoon

Chia seeds/ Basil seeds: ¼ spoon (Soak it for three hours)

Method:

1. Add 4-5 pieces of dried Kokum in a bowl and soak it in half a cup of hot water or if soaking overnight then in normal-temperature water.

2. Mash it with your fingers after soaking and strain the water. Add back the remaining pulp to the bowl and add hot water. Again strain. Press the soaked pulp with a spoon to extract the maximum pulp.

3. In the kokum water, squeeze ½ spoon lemon, ¼ spoon black salt, ¼ spoon jeera powder, and ¼ spoon black pepper.

4. Mix and pour into a glass.

5. Fill in the rest of the glass with cold water.

6. Add soaked Chia/Basil seeds and serve chilled

 Bael Drink/Wood Apple Drink

Ingredients:

Wood Apple/Bael: 1

Honey: ¼ spoon

Jeera Powder: ¼ spoon

Black Salt: ½ spoon

Method:

1. Break the shell of the wood apple/ bel and remove all its pulp in a bowl.

2.  Add 1-2 glasses of water and mash it properly. Do not mash the seeds

3. Sieve the bael juice. Add back the remaining pulp in the bowl and add water. Again strain. Press the soaked pulp with a spoon to extract the maximum pulp.

4.  Add ¼ spoon of honey, ¼ spoon of jeera powder, and black salt.

5. Mix and pour into a glass. Add water and serve chilled.

 Rice Kanji Drink

Ingredients:

Rice: 10 gm

Water: 1 glass

Homemade curd: 2 spoon

Sendha namak: A pinch

Lemon: ½

Ginger: ½ spoon

Amla: ½ spoon grated

Mint leaves: 2-3

Ghee: 1 small spoon

Cumin seeds: ½ spoon

Mustard seeds: ½ spoon

Urad dal: 1 spoon

Green chilli: 1

Curry leaves: 2-3

Onion: 2 spoons chopped

Method:

1. Soak 10g of rice in 1/2 glass of water for a few hours. Preferably soak in an earthen pot. Strain the rice.

2.  Add 2 spoons of homemade curd, ½ lemon, a pinch of sendha namak, ginger, grated amla, and mint leaves. Grind them together and transfer them to a bowl.

3. Add water according to your consistency.

4. For tadka (optional): In a pan add 1 spoon ghee with ½ spoon cumin seeds, 1/4th spoon mustard seeds, 1 spoon urad dal, 1 spoon green chilli, 2-3 curry leaves, 2 spoon onion. Saute for 2-3 minutes.

5. Stir them with the rice kanji mix and serve.

Buttermilk

Ingredients:

Curd: ¼ glass

Water: ¼ glass

Pudina powder/Mint leaves: ½ spoon/ 2-3 leaves

Black salt: ½ spoon

Jeera Powder: ¼ spoon

Method:

1. In a glass, add ¼ glass of curd and ¼ glass of water. Churn them together with a wooden hand blender until your likable consistency.

2.  Add 2-3 leaves mint or ½ spoon pudina powder, ½ spoon black salt, and  ¼  spoon jeera powder.

3.  Churn again and serve chilled.