Sunshine on a Plate: Spring to Summer in the Indian Kitchen
As the days grow longer and the sun kisses our skin with more warmth, there’s an undeniable shift in the air. We bid adieu to the crispness of spring and brace ourselves for the heat of the Indian summer. During this transition, not only do our daily essentials change, but our culinary experiences also evolve. Just as we want to feel light and breezy in soft cotton clothes and open our windows to fresh air, our cooking also transitions to lighter, fresher, and more hydrating recipes suitable for hotter climates.
The cultural significance of food in Indian cuisine is evident in the transitional dishes and culinary practices. Food in India is deeply rooted in tradition, rituals, and community gatherings. The transition into the summer season brings in new ingredients, cooking methods, and dietary preferences.
Ingredients
This transition from spring to summer may not always involve massive changes in ingredients, but rather a subtle shift towards incorporating locally available foods and utilizing familiar ingredients in a different way. As we experience hot summers, it is best to avoid lots of hot and spicy foods and instead rely on ingredients and lighter meals to keep our body cool and ease digestion.
Ideal Choices of Vegetables
Some ideal choices of vegetables to include in summer are the gourd varieties like bottle gourd, snake gourd, parval, ridge gourd, ivy gourd, ash gourd, and cucumbers. These vegetables are hydrating and have a natural cooling effect. They are rich in potassium, low in calories, and have moderate fiber content, which may help in regulating blood sugar levels, reducing hypertension, and aiding digestion-related issues. Additionally, being low in FODMAPs, they are suitable for individuals with IBS (Irritable Bowel Syndrome) and SIBO (Small Intestinal Bacterial Overgrowth). Enjoy them in various culinary creations to beat the summer heat.
Refreshing Fruits
Summer also brings a variety of refreshing fruits to enjoy, such as muskmelon, juicy watermelon, tangy mangoes, lychee, and jackfruit.
Herbs
Include refreshing herbs like mint, coriander, cumin, fennel, curry leaves, and Tulsi (holy basil) in your summer dishes for added flavor and cooling effect.
Healthy Shots
Try healthy shots such as amla (Indian gooseberry), wheatgrass, and aloe vera for a nutritious boost and to keep cool during the summer.
Refreshments
Quench your thirst with refreshing drinks like Aam Panna (raw mango drink), homemade lemonade, jaljeera (cumin-spiced water), hibiscus iced teas, sabja (basil seed) infused water, and coconut water.
Sweet Dishes
Indulge in moderation with sweet treats like Aamras (mango pulp), mango kulfi, fruity iced popsicles, jelly custard, shrikhand, falooda, and coconut ladoo which will satisfy your sweet cravings while staying hydrated.
Other Coolants
Include cooling beverages like lassi, yogurt, buttermilk, curd raita with various ingredients, solkadi (kokum and buttermilk), and green chutneys to refresh yourself throughout the summer.
Cooking Techniques
As we dive into the sunny season, changing our cooking techniques becomes essential. Spending hours in a hot kitchen is not appealing to anyone, but it’s also an opportunity for bonding and lending a hand in the kitchen.
Quick stir-frying or sautéing is preferred to minimize cooking time and retain the freshness of ingredients. Techniques such as barbecuing, sautéing, steaming, and stir-frying are much easier than deep-frying or slow-cooking in the summer. Forget about heavy cooking methods!
Why not take the party outdoors? Grilling or barbecuing outdoors not only adds smoky flavors to dishes but also allows us to enjoy the outdoors while cooking, keeping the kitchen cool and comfortable.
Summer Pickling Tradition
Let’s cherish the traditional art of summer pickling, especially the cherished recipes passed down through generations from grandmothers. Pickles made from seasonal delights like mangoes, zesty lemons, fiery chilies, and garlic, infused with a blend of spices such as fennel, cumin, fenugreek seeds, mustard seeds, and chili powder. The food items are preserved using salt, sugar, oil, and vinegar. The sun-drying method not only adds flavor but also increases their shelf life, allowing us to enjoy them year-round as a side dish. Additionally, they provide a natural source of prebiotics, promoting gut health.
Conclusion
The culinary traditions and the diversity of Indian cuisine are truly remarkable, with every dish telling a story of tradition, flavor, and nourishment. Embrace the summer with light, fresh, and hydrating delights that nourish the body and soul. Cheers to a summer filled with flavorful memories and delicious experiences!
For more insights and detailed recipes, visit Nourish Fit.
