The Humble Gourd Family
Gourds are the superstars of the monsoon kitchen, and for good reason. Vegetables like bottle gourd (lauki), ridge gourd (turai), and pointed gourd (parwal) are incredibly easy to digest, which is a blessing during a season when our digestive systems
can be sluggish. Lauki, in particular, is prized in Sattvic cooking for its cooling properties and high water content, helping you stay hydrated. Turai is packed with dietary fibre, while bitter gourd (karela), despite its taste, is a powerhouse for boosting immunity and cleansing the system, which is crucial when infections are common.
Corn on the Cob (Bhutta)
Is it even monsoon without the sight and smell of roasted bhutta? This iconic street-side snack is more than just a craving; it's a nutritionally sound choice. Corn is a good source of fibre, which aids gut health, along with B vitamins and antioxidants. Opting for a simple roasted bhutta with a squeeze of lime and a pinch of rock salt (sendha namak) makes for a perfect, guilt-free evening snack that aligns well with the light-eating principles of Shravan.
Cooling Cucumber (Kakdi)
Don't let the humid weather fool you; staying hydrated is still vital. Cucumber, with its high water content, is an excellent way to do just that. It’s a refreshing, low-calorie vegetable that's easy to add to any meal, be it in a simple salad or as a cooling side dish. Cucumbers are also a source of essential nutrients like Vitamin K and antioxidants. During Shravan, when meals are simpler, having fresh, crisp cucumber on hand can make your food more satisfying.
Jamun (Indian Blackberry)
Jamun is the quintessential monsoon fruit. Its deep purple hue indicates a high concentration of antioxidants. This tangy and sweet fruit is not only delicious but also celebrated in traditional medicine for its various health benefits. It's available for a very short window during the rainy season, so it’s a perfect example of eating what's truly fresh and local. Enjoy them fresh or as a juice, but be sure to savour them while they last.
Juicy Plums and Peaches
The monsoon brings a delightful variety of stone fruits to the market, including plums (aloo bukhara) and peaches (aadu). These fruits are bursting with flavour and provide a healthy dose of vitamins and antioxidants. Their natural sweetness can satisfy dessert cravings in a healthy way, which is especially useful when many are observing fasts or dietary restrictions. Their juicy nature makes them a refreshing treat during the humid afternoons of Shravan.
Pears and Pomegranates
Pears (nashpati) are another excellent fruit to enjoy this season. They are a good source of fibre and have a satisfying crunch. Pomegranates (anar) are also widely recommended, especially during fasting periods, as they provide a quick burst of energy and are packed with essential nutrients. The bright red seeds are rich in antioxidants and add a splash of colour and texture to fruit salads or fasting-friendly dishes.
Smart Shopping Tips for Monsoon
Grocery shopping during the monsoon requires a little extra care. The high humidity means produce can spoil faster. It's wise to buy vegetables in smaller quantities and more frequently. Be extra diligent about washing everything, as the rain can lead to more dirt and contaminants. While leafy greens are nutritious, many experts advise caution during monsoon as they can easily harbour microbes; if you do buy them, wash them thoroughly and cook them well. When buying root vegetables like potatoes, ensure they are firm and have no sprouts.
