Reimagining Pakoras and Bhajiyas
Arguably the official snack of the season, pakoras are irresistible. Instead of deep-frying, which adds significant calories and fat, consider modern cooking methods. Using an air fryer can achieve a satisfying crispness with minimal oil. Alternatively,
you can bake them on a greased tray in a hot oven until golden brown. Another healthy method is to use a non-stick appam maker, which requires just a few drops of oil per pakora. To boost their nutritional value, pack the batter with more vegetables like shredded spinach, cabbage, carrots, and onions, and use besan (chickpea flour) which is rich in protein.
The Smarter Samosa
The beloved triangular pastry is another monsoon staple. A single fried samosa can contain 250-300 calories, but a baked version significantly cuts that down to around 150 calories. While deep-frying gives a unique crunch, a baked samosa offers a delightful flaky texture, especially if you brush it with a little oil or ghee before putting it in the oven. You can also make the outer layer healthier by using whole wheat or multigrain flour instead of refined flour (maida). For the filling, move beyond just potatoes and include protein-rich options like spiced lentils (dal) or mixed vegetables.
Embracing Roasted Corn (Bhutta)
Often sold on street corners during the rains, roasted corn on the cob, or bhutta, is a naturally healthy comfort food. It's rich in fibre and essential nutrients. The traditional method of roasting over hot coals imparts a smoky flavour that is hard to beat. To keep it balanced, simply rub it with lemon and a sprinkle of salt and spices, and go easy on the butter. This simple snack is warm, satisfying, and requires no unhealthy modifications to be enjoyed.
Nourishing Soups and Broths
Nothing says comfort on a chilly, rainy day like a warm bowl of soup. Soups are an excellent way to stay hydrated and pack in nutrients. A simple moong dal soup or a mixed vegetable soup is light, easy to digest, and soothing for the gut, which can be sensitive during this season. Using digestive spices like ginger, black pepper, and turmeric can further enhance their benefits, helping to boost immunity and ward off seasonal colds. A spicy tomato rasam is another fantastic choice that can help clear sinuses.
The Ultimate Comfort: Khichdi
Khichdi is widely considered an ideal monsoon meal in both Ayurveda and modern nutrition. This one-pot dish of rice and lentils is the epitome of comfort food that is also incredibly balancing and easy to digest. During the monsoon when digestion can be sluggish, a light khichdi provides a perfect balance of protein and carbohydrates. You can make it more nutritious by adding seasonal vegetables and tempering it with ghee, cumin, and ginger, which aid digestion.
Masala Chai, Mindfully
A cup of hot masala chai is synonymous with rainy days. The spices traditionally used—like ginger, cardamom, and cinnamon—have properties that can help with digestion and provide warmth. To make your daily chai healthier, focus on reducing the amount of sugar. You can try natural sweeteners in moderation or simply allow the flavour of the spices to shine through. Limiting sugar intake is a simple but effective way to keep this comforting ritual on the healthier side.
