Summer-friendly Recipes

"Summer is here, and with it comes the craving for light, refreshing, and hydrating meals! The good news? You don’t have to sacrifice flavor for health. These summer-friendly recipes are not only delicious but also low in calories, packed with nutrients, and perfect for keeping you cool and energized."

1. Cucumber & Mint Chaas (Buttermilk)

Calories: ~40 kcal per glass

Ingredients:

• 1 cup low-fat curd

• 1 cup cold water

• ½ cucumber (grated)

• 4-5 mint leaves

• ¼ tsp roasted cumin powder

• A pinch of black salt

• Ice cubes (optional)

  
  

  Method:

• Blend all the ingredients and serve chilled.

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2. Watermelon & Mint Cooler

Calories: ~50 kcal per glass

Ingredients:

• 1 cup watermelon cubes (seedless)

• 4-5 mint leaves

• ½ tsp lemon juice

• A pinch of black salt

• Ice cubes

  
  

  Method:

  Blend everything together and enjoy a hydrating summer drink.

  
  

3. Moong Dal Sprout Salad

Calories: ~90 kcal per serving

Ingredients:

• ½ cup sprouted moong dal

• 1 small cucumber (chopped)

• 1 small tomato (chopped)

• 1 tbsp coriander leaves

• ½ tsp lemon juice

• A pinch of black salt & pepper

  
  

  Method:

  Mix all ingredients and serve fresh.

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4. Curd Rice with a Twist

Calories: ~120 kcal per bowl

Ingredients:

• ½ cup cooked brown rice

• ½ cup low-fat curd

• ¼ tsp mustard seeds

• 1 tsp grated carrot

• 1 tsp finely chopped green chilies

• ½ tsp curry leaves

• ½ tsp olive oil

  
  

  Method:

  Temper mustard seeds, green chilies, and curry leaves in olive oil, then mix with curd and rice.

  
  

5. Minty Coconut Water Smoothie

Calories: ~70 kcal per glass

Ingredients:

• 1 cup fresh coconut water

• ½ cup cucumber cubes

• 4-5 mint leaves

• A squeeze of lemon juice

• Ice cubes

  
  

  Method:

  Blend all the ingredients and serve chilled.

  
  

6. Lauki (Bottle Gourd) Soup

Calories: ~60 kcal per bowl

Ingredients:

• 1 cup chopped bottle gourd

• ½ small onion (chopped)

• 1 garlic clove (minced)

• ½ tsp cumin powder

• 1 tsp olive oil

• Salt & pepper

  
  

  Method:

  Sauté onion and garlic, add bottle gourd, cook with water, blend, and season.

  
  

7. Chilled Masala Oats

Calories: ~130 kcal per serving

Ingredients:

• ¼ cup rolled oats

• ½ cup low-fat curd

• ¼ cucumber (grated)

• ¼ tsp black salt

• ½ tsp roasted cumin powder

  
  

  Method:

  Mix all ingredients, let it chill for 30 minutes, and enjoy.

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8. Muskmelon & Basil Cooler (Hydrating & Antioxidant-Rich)

Calories: ~60 kcal per serving

Ingredients-

• 1 cup muskmelon, cubed

• 1 cup coconut water (or plain water)

• 5-6 fresh basil leaves

• 1 tsp lemon juice

• ¼ tsp black salt

• Ice cubes (optional)

Procedure-

1. Blend muskmelon, coconut water, basil leaves, lemon juice, and black salt until smooth.

2. Strain if needed and pour into a glass with ice cubes.

3. Garnish with fresh basil and serve chilled.

9. Cauliflower Rice Summer Bowl (Cooling & Detox-Friendly)

Calories: ~90 kcal per serving

Ingredients-

• 1 cup cauliflower rice (grated or pulsed in a blender)

• ½ cup cucumber, finely chopped

• ¼ cup tomato, finely chopped

• 1 tbsp lemon juice

• ½ tsp roasted cumin powder

• ½ tsp black salt

• ¼ tsp black pepper

• 1 tbsp chopped fresh mint or coriander

• 1 tbsp low-fat yogurt (optional for creaminess)

Procedure-

1. Lightly steam the cauliflower rice for 2-3 minutes (or use raw for a crunchier texture).

2. Let it cool completely.

3. Mix in cucumber, tomato, lemon juice, cumin, black salt, and pepper.

4. Stir in chopped mint/coriander.

5. Optional: Add a spoon of yogurt for extra creaminess.

6. Serve chilled for a refreshing summer meal!