The best Indian dinners to keep you cool

You must have heard experts say, "Start your day right with the best food and nutrition because morning shows the day." Breakfasts should be hearty, and there is no denying that, but it should not end there. The following meals, lunch and dinner, have to be packed with nutrition too plus they can't be too heavy.

When it's summer, you know that you need not just nutrition, but you have to build a barrier to protect yourself against the heat, dehydration, and indigestion. So, what would be a nice way to end a summer day? Of course, a light, summer-friendly desi dinner.

Kanchan Khurana, chief dietician, Fortis Hospital Greater Noida, says, "Indian cuisine offers numerous options for meals that are specifically prepared with fewer spices and less oil, making them easy on the stomach, easy to assimilate, and cooling for the body. The cooling properties often depend on the preparation methods and the ingredients used."

Traditional Indian food with cooling properties

First things first, you can consume curd at night, contrary to popular belief. People with digestive problems should avoid it because curd is rich in protein and fat, which can cause discomfort to some. So, a typicaldesi dinner at home during summer can include curd due to its cooling and probiotic properties.

"Your typical Indian dinner can include vegetables like lauki (bottle gourd), cucumber, karela (bitter gourd), and ridge gourd, which are effective in beating the heat. Light dals (lentils) like masoor dal (red lentils) are recommended for those with high acidity, difficult digestion, or frequent burps. These vegetables and dals are especially beneficial in summer," says Khurana.

Lau ghonto or bottle gourd curry is cooked in most Bengali households. (Photo: Unsplash)

Another aspect that you will notice in most diets in temperate climates is that the consumption of rice is higher. While the geographical factor is one of the reasons, rice also provides a good source of energy through its carbohydrates, making it a fundamental component of meals.

Cooking methods to retain foods' cooling properties

Dr Shuchi Sharma, chief dietician, Sahyadri Hospital, Pune, says, "Opt for cooking methods that generate less heat, such as steaming (dhokla, idli), boiling or blanching (sweet potatoes, salads) rather than methods like frying or broiling. Fermentation and consumption of fermented food are good options to prevent heat or heat-related problems."

Steaming helps

Dietician Khurana also agrees and says, "Preparing meals on a low-medium flame helps retain nutrients and reduces the need for oil, enhancing the cooling effect."

Common dinner mistakes

Doctors say that nothing beats ghar ka khana. Where most of us falter is when we start consuming too much fried and oily food, and to end a day on that note isn't something experts recommend.

Rati S Tehri, founder of Rati's Yoga, says, "Having heavy, oily, or fried foods which are hard to digest, not staying hydrated enough, and overusing and heating spices without balancing them with cooling ingredients can heat you internally."

"People often make the mistake of eating street food high in flavours and spices during hot days. While they are tempting, these foods are not healthy for the stomach during the summer months. It's important to give your stomach a break and avoid making it work too hard. Reducing caffeine intake is also crucial, as caffeine can lead to dehydration," adds Khurana.

Also, it is advisable to finish dinner at least three hours before your bedtime.

Did you know some spices can increase body heat?

Yes, if you did not, hear it from the experts on how our spices play an important role in maintaining our body temperature.

"Consuming red chillies and chilli powder can raise body temperature, leading to sweating and burning sensations in the stomach and chest. Therefore, you should avoid the spice during summer. Ginger, known for its anti-inflammatory and antimicrobial properties that boost the immune system, should be avoided by people with bleeding disorders as it can also increase body temperature and cause sweating. Similarly, garlic and black pepper are not recommended during summer because they generate heat in the body, potentially causing acid reflux and increasing the risk of bleeding," says Dr Sharma.

Spices play an important role in maintaining our body temperature. (Photo: Unsplash)

But just like you have spices that increase body heat, some spices have a cooling effect on the body. "Spices like coriander, fennel, and mint can help lower body temperature," says nutritionist Tehri.

Traditional Indian summer dinners good for your gut

An ultimate dinner is one that is light on the stomach, less oily, with some protein and veggies. And this, most experts have reiterated, is best when the mercury rises.

We talked to people from different Indian households, and they mentioned that their dinner menus don't change much during the summer. However, some families avoid non-vegetarian food to keep the meal lighter. Curd is a must-have with every meal. Common summer vegetables like bitter gourd, bottle gourd, ridge gourd, snake gourd, pointed gourd, and ivy gourd are usually cooked. These veggies are generally served with rice or roti.

Obviously, seasonal vegetables call for some new dishes, but the basic food remains the same in most households.

"For light and cooling vegetarian dinner options, consider dishes like masoor dal khichdi, daliya with raita, sabudana khichdi, and barnyard millet khichdi. These are easy to digest and ideal for children and the elderly," Kanchan Khurana suggests.

You can also opt for dishes like vegetable pulao, moong dal salad, and steamed idli. If you are a hardcore non-vegetarian who can't do without their daily dose of protein, try making a light chicken stew or grill your meat with tandoori spices (just keep the spice level low).

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