The Search for a Healthier Summer Cooler
Indian summers are synonymous with a quest for refreshment. From roadside stalls selling vibrant sherbets to refrigerators stocked with bottled juices and sodas, the options are endless. However, many of these popular choices come with a significant downside:
a high sugar content. While providing a momentary cooling sensation, these drinks can contribute to sugar crashes and aren't ideal for daily consumption, especially for those managing their health. The search for a beverage that is both cooling and nourishing has led many to revisit traditional ingredients, but with a new, health-conscious approach that minimizes the need for added sweeteners.
The Gentle Art of Cold Steeping
Unlike traditional methods that often involve boiling fruits and adding sugar to create a syrup, cold steeping is a much gentler process. It involves infusing fruits in cold water over several hours in the refrigerator. This slow extraction method pulls flavour, colour, and nutrients from the fruit without drawing out the bitter or astringent compounds that heat often releases. The result is a smoother, naturally sweeter drink that captures the pure essence of the fruit. This technique not only reduces the need for sugar but can also better preserve heat-sensitive antioxidants and vitamins found in the ingredients.
Kokum: The Tangy and Cooling Wonder
A jewel of the Western Ghats, kokum (Garcinia indica) has been a staple in coastal Indian cuisine for centuries. Traditionally used as a souring agent and to make cooling sherbet, this deep purple fruit is a nutritional powerhouse. It is renowned for its cooling properties, making it an excellent choice for preventing dehydration and heat-related discomfort. Kokum is also celebrated for its digestive benefits, acting as a natural antacid that can help with acidity and bloating. It's rich in antioxidants, particularly garcinol, which has anti-inflammatory properties. Steeping dried kokum peels in cold water yields a beautiful pink-hued drink that is tangy, refreshing, and needs very little, if any, sugar to be enjoyable.
Jamun: The Purple Powerhouse
Jamun, or the Indian blackberry, is another summer fruit celebrated for its unique flavour and extensive health benefits. With its distinctive sweet, sour, and slightly astringent taste, jamun is a seasonal delight. What makes it particularly special is its low glycemic index, which means it releases sugar into the bloodstream slowly. This property has made it a traditional favourite for those managing blood sugar levels. Jamun is packed with antioxidants like anthocyanins, which give it its deep purple colour, and is a good source of Vitamin C and iron. Cold steeping fresh or frozen deseeded jamun creates a vibrant, flavourful drink that harnesses its natural sweetness and health-boosting properties without the need for processed sugar.
How to Make Your Own Cold-Steeped Coolers
Creating these healthy summer drinks at home is incredibly simple. For a kokum cooler, take 5-6 dried kokum peels and add them to a one-litre jar of cold water. Let it steep in the refrigerator for at least 4-6 hours, or overnight for a stronger flavour. You can add a pinch of black salt or a sprig of mint before serving. For a jamun drink, take a cup of fresh, deseeded jamun (or frozen jamun) and lightly muddle them at the bottom of a large jar. Fill with one litre of cold water and let it steep in the fridge for 3-4 hours. The water will turn a stunning purple. You can strain the fruit out or leave it in for extra flavour and texture. Both drinks are delicious as is, but a squeeze of lime can add an extra layer of freshness.
