Reimagine the Beloved Pakora
The quintessential monsoon snack, pakoras, are traditionally deep-fried, making them high in calories. But you can give them a healthy makeover without sacrificing the crunch. Instead of deep-frying, consider using an air fryer or baking them in an oven.
A light brush of oil is all you need for that golden finish. To boost the nutritional value, get creative with your batter. Add finely chopped spinach, grated carrots, cabbage, or methi leaves to the besan (chickpea flour). You can also make pakoras from kabuli chana or even dalia for a different texture and added protein. Serve with a fresh mint-coriander chutney instead of store-bought ketchup to keep it wholesome.
Embrace Wholesome, Hearty Soups
A steaming bowl of soup is the perfect antidote to a chilly, damp evening. Traditional Indian soups are packed with nutrients and can be incredibly satisfying. South India's rasam, made with lentils, tamarind, tomatoes, and a potent mix of spices like black pepper and cumin, is excellent for digestion and can help clear congestion. Other fantastic options include moong dal shorba, which is light and high in protein, or a mixed vegetable soup seasoned with Indian spices. These soups not only provide warmth and hydration but also help boost immunity, which is often weaker during the monsoon. For a non-vegetarian option, a hearty mutton paya soup is rich in calcium and great for joint health.
Upgrade Your Masala Chai
What's a rainy day without a cup of masala chai? This beloved beverage is already infused with spices known for their health benefits. Ginger, a key ingredient, is a well-known anti-inflammatory and aids digestion. Spices like cloves, cinnamon, and cardamom are packed with antioxidants and have antibacterial properties that can help bolster your immune system against common monsoon ailments like colds and flu. To make your daily cup even healthier, try reducing the amount of refined sugar. You can use a small amount of jaggery, which provides iron and other minerals, or simply allow the natural sweetness of the spices to shine through.
Discover the Power of Khichdi
Often considered food for when one is unwell, khichdi is actually a nutritional powerhouse and the ultimate comfort food. This one-pot meal of rice and lentils provides a perfect balance of carbohydrates and protein. To elevate its nutritional profile, consider swapping white rice for millets like bajra, jowar, or foxtail millet. Millets are rich in fibre, iron, and magnesium. You can also load your khichdi with seasonal vegetables like carrots, peas, and beans to make it a complete and filling meal. A final tempering (tadka) with ghee, cumin seeds, and a pinch of asafoetida (hing) not only enhances the flavour but also aids digestion.
Snack Smart with Roasted Goodness
The craving for a crunchy snack is undeniable when it's raining. Instead of reaching for a packet of fried chips, try healthier roasted alternatives. Bhutta, or roasted corn on the cob, is a classic monsoon favourite. Season it with lemon juice, salt, and chilli instead of butter for a low-fat treat. Roasted makhana (fox nuts) are another excellent option; they are light, low in calories, and high in protein and calcium. A bowl of roasted chana or a simple sprout chaat (ensure sprouts are cooked or blanched during monsoon) can also provide a satisfying, savoury, and protein-packed snack.
