Beat the heat with 5 replenishing summer drinks which are easy to make and full of nutrients!
Summers are here and it’s time to put on your guards, sunglasses, sunscreens, coolers, ACs and drink gallons of fluids to remain hydrated.
Make these cool, refreshing, healthy and replenishing juices/smoothies which will instantly restore your ph balances, energise you and put you on the move. These are not only easy to make but also easily available, and are loaded with essential nutrients, anti oxidants, anti inflammatory properties. So head straight to your kitchen and fix a healthy summer drink for the most important person on this planet – YOU.
5 healthy summer drinks
1. Watermelon Juice
Nutritional contents –
Watermelon is low in calories and high in nutrients with about 92% water content.
A good source of vitamins A and C, it also contains potassium, which helps regulate blood pressure, and magnesium, which is important for bone health.
It is also a rich source of anti-oxidants and amino acids.
How to make
- Buy a medium sized watermelon from the market.
- Wash it properly in running water.
- Cut it into half from its length.
- Then cut vertical slices, make cuts in the slices and then pass the knife just above the thick peel – so you get cubical pieces.
- Collect the pieces in a vessel – put them in the juice/smoothie jar of the mixer and grind.
- You can remove the seeds or let them remain and grind the pieces in pulse mode.
- Next, strain the mixture in a strainer and press the pulp to let the juice come through.
- Keep it in deep freezer for some time and enjoy your summer drink cool.
- You don’t need to add anything to this extremely nutritious, tasty, refreshing and healthy summer drink.
2. Musk Melon Smoothie
Nutritional Contents
Musk melon is another seasonal fruit which you get in abundance in summers. A good source of vitamin A, C, K and potassium, it is rich in beta carotene, fiber and water content and low in calories.
How to make
- Cut the melon into cubical pieces and remove the peel.
- Take cream of tender coconut – after drinking the water – scrape the inside of the coconut before throwing it and store the cream in refrigerator.
- Grind together musk melon pieces and coconut cream in a smoothie jar.
- You can add palm sugar if needed.
- Keep it to cool in the refrigerator for some time.
- Have this healthy summer drink chilled.
3. Keri ka pana
An age-old traditional drink of western and coastal India, keri ka pana is something which you get treated to during summers, if you happen to visit your friend in Maharashtra. This tangy and sweet, healthy summer drink, instantly tingles your palates and soothes your grisly nerves as it travels down to your stomach.
Nutritional Content
Raw mango is a good source of vitamin C, A and E, as well as minerals like potassium and copper. Full of antioxidants, fiber and enzymes, it aids in digestion – it is low in calories.
Mint leaves – a flavourful herb – it has been used through ages in India for its digestive benefits, anti inflammatory and anti microbial properties.
Palm jaggery/palm sugar – is a natural sweetener that is made from the sap of various species of palm trees. A good source of vitamins, minerals and anti oxidants, it has a low glycemic index, making it a good sweetener option for people with diabetes or those who are trying to manage their blood sugar levels.
How to make
- Take 2-3 raw mangoes – wash them properly and boil them with peel in a pressure cooker or steamer.
- After it cools, squeeze out the pulp, throw away the skin.
- Add mint leaves, palm jaggery or palm sugar, Himalayan pink salt, roasted cumin seeds powder, salt and water and grind it in a smoothie jar.
- You can add water to make it more liquid. Refrigerate it and have it chilled.
4. Amla – Aloe Vera – Honey Juice
Nutritional Contents
Amla – the Indian gooseberry is a rich source of vitamin A,C and E. Besides having anti-inflammatory properties and anti-oxidants, it is known to relieve digestive problems. It is also a great immunity booster and good for skin and hair health. Same goes for aloe vera and honey. While honey has also been used since ancient times for wound healing and to relieve cough.
How to make
- Buy a good aloe vera juice and amla juice from your local ayurvedic shop and natural honey from a local bee harvest farm.
- Now take 10 ml of amla juice, 10 ml of aloevera juice in a glass of water and add 10 ml of honey.
- Mix very nicely and enjoy this immunity booster healthy summer drink.
You may also like to read on Millets as a healthy food and find a secret millet recipe inside – https://healthybytes.in/7-reasons-why-you-should-say-yes-to-millets/
5. Ambadi sorbet
Nutritional Contents
Ambadi or roselle plant – a variety of hibiscus family, also known as Indian Sorrelis is a store house of vitamins, minerals, anti-oxidant and anti-inflammatory properties. It is great for heart and skin health besides having digestive benefits.
How to make
- Buy a locally available natural rosella powder.
- Take 100 gms of rosella powder, mix it in 4.5 litres of hot water with 400 gms of palm sugar.
- When the sugar gets completely dissolved, strain it in another vessel.
- Now fill the ready to serve sorbet in glass or stainless steel bottles and refrigerate it.
- You can have it daily or offer it to your guests as a completely natural and healthy summer drink.