Reinvent Your Pakoras
The quintessential monsoon snack, pakoras, are traditionally deep-fried, soaking up a significant amount of oil. For a healthier take, turn to your air fryer or oven. Prepare your standard besan batter with vegetables like spinach, onion, and cabbage,
but instead of dropping them into a kadai of hot oil, place them on parchment paper. A light spray of oil is all you need before baking at 220°C or air frying at 200°C. You'll get the same satisfying crunch with up to 70% less oil, reducing the calorie count from around 350 to just 120 per serving. Another innovative method involves using an appam maker; just a few drops of oil in each mould will yield perfectly cooked, bite-sized pakoras.
Smarter Samosas
Like pakoras, samosas are another deep-fried favourite that can be easily modified. The first step is to ditch the refined flour (maida) for the wrapper. Instead, create a dough using a mix of whole wheat, jowar, or oats flour. For the filling, stick with the classic potato and pea mixture or get creative with more nutritious options like crumbled paneer, sprouts, or minced vegetables. The biggest change comes in the cooking method. Brush the assembled samosas with a thin layer of oil and bake them at 200°C until they are golden brown and crisp. You’ll be surprised at how delicious and light a baked samosa can be, without the greasiness of its fried counterpart.
The Chai Makeover
Masala chai is the perfect companion for a rainy day, but it can often be loaded with sugar. To make your daily cup healthier, start by reducing or eliminating refined sugar. You can use natural sweeteners like a small amount of jaggery (gud) or honey. Traditional chai spices like ginger, cardamom, cloves, and cinnamon not only add flavour but also have immunity-boosting properties that are especially beneficial during the monsoon. Ginger, in particular, aids digestion and can soothe a sore throat. For a dairy-free option, try plant-based milks like almond or oat milk, which create a creamy texture without the heaviness of full-fat dairy.
Embrace Steamed Snacks
Not all traditional Indian snacks are fried. The monsoon is a great time to explore the world of steamed delicacies. Dhokla, made from fermented besan, is a light, protein-rich snack that is perfect for rainy evenings. Similarly, moong dal cheela, a savoury pancake, is another excellent choice that can be made with minimal oil on a non-stick pan and filled with nutritious vegetables. These options are not only easier on the digestive system, which can be sluggish during this season, but also help keep your health goals on track without sacrificing authentic flavour.
Immunity-Boosting Choices
The rainy season often brings a higher risk of infections. Fortifying your diet with immunity-boosting foods is a wise move. Simple additions like roasted makhana (fox nuts) are a fantastic crunchy snack, low in calories and high in protein and calcium. A warm bowl of sprout chaat—making sure to blanch the sprouts to avoid bacteria—provides a powerful dose of nutrients. Including seasonal fruits rich in Vitamin C, like amla and pomegranate, can also help strengthen your body's defences against common monsoon ailments. A handful of nuts and seeds like almonds and walnuts provides healthy fats and zinc, which are crucial for immune function.
Street Food Swaps
The allure of street-side vendors is strong when it rains, but hygiene can be a concern. A safer and healthier choice is roasted bhutta (corn on the cob). It delivers that quintessential smoky, spicy, and tangy street-food flavour without the risks associated with deep-fried items or unhygienic water. At home, you can easily prepare a steamed corn chaat by boiling corn kernels and mixing them with chopped onion, tomato, and a squeeze of lemon. It’s a simple, quick, and satisfying snack that captures the essence of monsoon street food in a much healthier package.
