Food
May 2024
FOOD
Summer with setalvad’s ‘soothies’
Naini Setalvad offers an array of traditional solutions to leave you less sweltering and more
As the sun shines on us brighter, it’s a sign to shed the heaviness of winter and embrace the vitality of summer. It’s a time for renewal, rejuvenation, and revitalisation. One powerful way to kick start this process is through a summer detox, utilising cleansing foods to reset your body and elevate your energy levels. In this article, we’ll explore a variety of nutrient-rich foods that can help you cleanse from the inside out, leaving you feeling refreshed, energised, and ready to make the most of the sunny days ahead.
• Cool cucumber: Summer is synonymous with heat, and staying hydrated is essential for over all well-being. Cucumber, a natural diuretic, with its high water content, is perfect for keeping you cool and hydrated during the sweltering months. It also contains antioxidants and anti-inflammatory compounds that support detoxification and promote healthy digestion. Enjoy them sliced in salad s , blended into a cold soup, or infused in water for a spa-like hydra tion experience.
• Good gourd: The entire gourd family is a must on your plate during the summer season. Be it the white gourd, pointed gourd, or bitter gourd, they all are wa- ter-based, cooling, and easy to digest. Let’s not forget the humble pumpkin that is packed with detoxifying Vitamin A and Vitamin C. Incorporate these gourds into your meals and add vitality to your diet.
• Mouthwatering mango: I eagerly wait for the summer to devour the mango, the king of fruits. Often misunderstood, the ripe mango is ex tremely healthy, contains zero fat, is rich in natural sugar, and contains a lot of fibre.
Thus, it keeps you full for a longer timev and prevents constipation. The best part about the mango is that it is full of antioxidants that prevent premature ageing and degenerative diseases, and its high Vitamin A content makes it excellent for the hair, skin, and eyes. I con sume raw mango daily in the summer as it is a one-stop solution to cure sunstroke. It serves as an excellent source of Vitamin C, which helps prevent the common summer cold.,
• Wonderful watermelon: This delectable thirst-quencher is the summer season’s best pick-me-up. It has negligible calorie content a n d is packed with the most important antioxidants in nature such as vitamins A and C, and beta-carotene.
So believe me when I say it’s one of the best hydrating foods that can help you stay cool and detoxify your body dur ing the summer heat. However, remember to eat it in the first half of the day.
• Nourishing nariyal pani: The coconut itself is a superfood, so it’s not surprising that its water (nar- iyal pani) is called the ‘fluid of life.’ Coconut water is rich in electrolytes and hydrating minerals, making it an excellent choice for replenishing fluids lost through sweat.
• Cleansing coriander: Also known as cilant ro, this is one of my favourite herbs, and I need to have it daily. It truly is one of the healthi est herbs and is not just used as a garnish for decoration. Research shows that coriander is a very powerful antioxidant, which boosts immunity and keeps the arteries squeaky clean.
No wonder, ancient Indian culinary wisdom encourages adding it to everything. It is one of the easiest herbs to use. It
pairs well with vegetables,
dals, salads, and chaats. One can make chutneys and refreshing drinks like jaljeera, in which the most impor tant ingredient is coriander.
• Curative cumin: Herbs and spices have long been valued for their medicinal properties, in cluding their ability to support detoxification. A must in the summer season, roasted cum in (jeera) seeds, when had in small amounts, can
be cooling for for he body. This spice also remdies gas and bloating, and aids detoxification. Your buttermilk a n d lemon water should have a dash of roasted cumin seeds powder for that ultimate summer cooling drink. Sauté your vegetables and dals with cumin seeds.
• Magical mint: One of the ultimate summer herbs, mint is more than just a remedy for bad breath as it promotes cooling and gives you an overall cleansing feeling. Including the mint leaf in your diet can be done in many ways as it is a truly versatile leaf. This excellent heat-busting leaf is a great addition to your lemonades, fresh fruit salads, curd, herbal in fusions, tea, rotis, and rice. In summer, I love to have water flavoured with mint leaves as it refreshes me instantly.
• Mindful munching: Incorporating cleans ing foods into your diet is just one aspect of a successful summer detox. Practising mindful eating can further enhance the benefits of your detox journey by promoting awareness, enjoy ment, and gratitude for the nourishing foods you consume. Slow down, savour each bite, and pay attention to how different foods make you feel physically, emotionally, and energeti cally.
By incorporating these foods into your diet, you can support your body’s natural detox pro cesses and boost your energy levels throughout the summer months.
3. Scoop the seeded part.
4. For the dip, hang the curd in a muslin cloth for 15 to 20 minutes to drain out the
water.
5. Add the finely chopped capsicum, peppers, mustard, and salt
6. Fill the scooped part of the cucumber with this dip.
7. Garnish with pomegranate seeds and serve
cold.
Cous Cous Pilaf
Ingredients
• 1 coconut water
• Coconut cream
• 4 tbsp rose water
• Juice of half a lemon
• Mint leaves for garnishing
Method:
1. Blend coconut water, its cream, lemon juice,
and rose water in a blender.
RECIPES 2. Garnish it with mint leaves and serve chilled. Cucumber Boats
Ingredients
• 200 gm cucumber
• 100 gm curd
• 50 gm capsicum, finely chopped
• 50 gm bell peppers, finely chopped
• ¼ tsp mustard seeds, crushed
• Salt to taste
• Pomegranate for garnishing
Method:
1. Peel the cucumbers and cut them into half across the width.
2. Cut each piece vertically into two parts.
Naini Setalvad is a nutritionist, specialising in lifestyle and immunity disorders. Her foundation, Health For You, throws light on healthy food habits. Contact her at healthforyou@nainisetalvad.com