Reimagine the Classic Pakora
Nothing says monsoon quite like a plate of hot, crispy pakoras. Traditionally deep-fried, they can be heavy on oil and calories. The healthy twist? Ditch the deep-fryer for an air fryer or your oven. A light spritz of oil in an air fryer can give you that
satisfying crunch with up to 80% less fat. Alternatively, bake them on a wire rack in the oven until golden brown. You can also boost their nutritional value by adding finely chopped spinach, grated carrots, or beetroot to the besan (gram flour) batter. For an even healthier base, try mixing besan with a bit of oat flour to increase fibre content, which aids digestion and keeps you fuller for longer.
The Smarter Samosa
The beloved triangular pocket of goodness is another monsoon staple that’s often deep-fried. To give it a healthy makeover, start with the pastry. Instead of using refined flour (maida), opt for a dough made from whole wheat flour (atta). For the filling, move beyond the classic potato. Try a mix of spiced lentils, paneer and peas, or even minced soya for a protein-packed alternative. The biggest change, however, is in the cooking. Baked samosas are a game-changer. Simply shape them, brush lightly with oil, and bake in a preheated oven at 180°C until the crust is crisp and golden. You get all the flavour and texture you crave, without the excessive oil.
A Better Bhutta Experience
Roasted corn on the cob, or bhutta, is already one of the healthier monsoon snacks. However, it’s often slathered in butter and salt. To give it a healthy yet flavourful twist, swap out the butter. Instead, rub the hot cob with a slice of lemon and a sprinkle of chaat masala, black salt, and a pinch of red chilli powder. This simple swap cuts down on saturated fat while delivering a zesty, tangy kick that complements the sweetness of the corn perfectly. It’s a simple, delicious way to enjoy this seasonal treat in its most natural and beneficial form.
Upgrade Your Cup of Chai
Monsoon evenings feel incomplete without a cup of masala chai. While tea itself has health benefits, loading it with refined sugar can negate them. To make your daily chai healthier, switch to natural sweeteners like jaggery (gur) or a small amount of honey (added after the tea has cooled slightly to preserve its benefits). Better yet, reduce the overall sweetness and let the spices shine. Boost your brew with immunity-supporting ingredients like grated ginger, crushed cardamom, cloves, and a pinch of black pepper. These spices not only add flavour but also have anti-inflammatory and digestive properties, making your chai a comforting and wellness-boosting ritual.
Embrace Warm and Hearty Soups
When you crave warmth and comfort, a hearty soup can be far more satisfying and nutritious than any fried snack. The monsoon is the perfect time to explore nourishing soups. A simple tomato and basil soup, a mixed vegetable soup, or a lentil-based soup like dal shorba can be incredibly comforting. They hydrate you, provide essential vitamins and minerals, and are low in calories. To make them more filling, add whole grains like barley or quinoa. Soups are a fantastic way to increase your vegetable intake and keep your immunity strong during a season when colds and flu are common.
Rethink Your Dips and Chutneys
The accompaniments matter just as much as the snack itself. Instead of relying on store-bought ketchup (often high in sugar) or rich, creamy dips, opt for homemade, healthier versions. A simple green chutney made from fresh coriander, mint, ginger, green chillies, and lemon juice is packed with flavour and nutrients. For a creamy dip, use hung curd (strained yogurt) as a base instead of mayonnaise or cream. Whisk it with garlic, herbs, and spices for a delicious, protein-rich dip that pairs perfectly with your baked samosas or pakoras.
