Eat healthy this monsoon season

• Eat warm, cooked foods to aid digestion during the monsoon
• Use spices like turmeric and ginger to boost immunity
• Store food in airtight containers to prevent spoilage from humidity

The smell of wet earth, the craving for chai and pakoras—the monsoon is here. While it brings relief from the heat, it also calls for a change in our kitchens to keep us healthy and energised through the damp and grey days.

Embrace Warming Foods

During the monsoon, our digestive system can become sluggish. Traditional wisdom suggests leaning into warm, cooked, and easily digestible foods. Think nourishing soups like moong dal or tomato, steamed vegetables, and hearty khichdi. These dishes are not only comforting on a rainy day but also gentler on your stomach. Avoid cold, raw foods like salads as much as possible. The damp weather can increase the risk of microbial contamination, and cooking helps eliminate harmful pathogens, making your meals safer to consume.

Boost Immunity with Spices

Your spice box is your best friend during this season. Spices like turmeric (haldi), ginger (adrak), garlic (lehsun), and black pepper (kali mirch) are packed with anti-inflammatory and antibacterial properties. Start your day with a warm ginger-lemon-honey tea, add a pinch of turmeric to your milk, and be generous with ginger and garlic in your curries and dals. These simple additions can help fortify your immune system against common monsoon ailments like colds and flu.

Handle Leafy Greens with Care

While green leafy vegetables are a staple of a healthy diet, they require extra caution during the monsoon. The high humidity and moisture make them prone to dirt, pests, and bacterial growth. It's often advised to limit their intake. If you do choose to eat them, ensure they are washed thoroughly in a solution of salt or vinegar water, and always cook them well. Steaming or blanching spinach, methi, and other greens is a much safer bet than using them raw in salads or juices.

Master Food Storage

Humidity is the enemy of a well-stocked pantry in the monsoon. It can make biscuits soggy, encourage mould in bread, and cause spices to clump. Your secret weapon is the airtight container. Transfer everything—from flours and lentils to spices and snacks—into clean, dry, airtight jars. You can also place a few cloves or a bay leaf in your grain containers to deter pests. Check your stored goods regularly for any signs of spoilage or fungal growth and ensure your kitchen remains well-ventilated.

Be Smart About Street Food

The craving for hot, crispy street-side bhajiyas and samosas is almost universal during a downpour. While indulging once in a while is part of the monsoon experience, it's wise to be cautious. Waterborne diseases are more prevalent during this season, and there's a higher risk of contamination from food prepared in open, unhygienic conditions. If the craving hits, try recreating your favourite street food snacks at home. It’s a fun, safer, and healthier way to enjoy the season's delights.

Hydrate the Right Way

It's easy to forget to drink water when the weather is cool and you're not sweating as much. However, staying hydrated is crucial for maintaining good health and flushing out toxins. Stick to boiled or filtered water to avoid infections. You can also supplement your water intake with warm herbal teas, clear soups, and broths. Avoid overly sugary and carbonated drinks, as they can weaken your digestion and do more harm than good.