Do you know what R Madhavan’s favourite breakfast is? No, it’s not idli, sambhar, aloo paratha or bread and omelette. You might be surprised to know that the actor starts his day with a delicious dish of kanji, which is fermented rice eaten with yogurt, chopped chillies and onions. But it is rich in probiotics, which is great for the gut and also has a cooling effect on the body. This is exactly what you need from your first meal of the day as the mercury soars.

Chole bhature and puri sabzi please our taste buds, but they are by no means healthy for a summer snack. India has a wide variety of cuisines, so here are some interesting options that not only take care of nutrition but also keep the body cool.

healthy summer snacks in india

Sweedle Trinidad, chief dietitian, PD Hinduja Hospital and MRC in Mahim, Mumbai, says, “Breakfast is the most important meal of the day as it is eaten after an overnight fast to energise us for the day. Considering the thermic effect of food (the amount of energy your body needs to digest, absorb and metabolise the food you eat), metabolic rate and fluid-electrolyte replacement demands, it is best to choose light meals, including fermented foods and rich in protein.”

With the country reeling under intense heat, it has become all the more important to choose a breakfast option that doesn’t make our day even more difficult.

Each recipe mentioned below has its own unique taste and benefits and is perfect for those scorching summer mornings.

Dahi Churna/Doi Chire (Eastern India): Dahi chura, doi chire or dahi chivda – it’s the same dish. Eaten in the eastern Indian states of Bihar, Odisha, West Bengal and Assam (north-east), this staple summer breakfast consists of flattened rice served with a generous amount of curd, and sugar or jaggery is added to sweeten it. It’s a cooling, probiotic-rich meal that keeps the tummy happy and boosts your energy levels.

Dr Siddhant Bhargav, fitness and nutrition scientist and co-founder of Food Daarzee, says, “This mix is ​​quick to prepare, keeps you full and is easy to digest too. Yogurt keeps you hydrated, helps maintain your digestive health and boosts immunity. It also has cooling properties and is rich in essential nutrients like calcium, vitamin D, vitamin B12, phosphorus and potassium, making this mix ideal for a summer breakfast.”

Rice Kanji: Head south, and you’ll find people relishing rice kanji, a staple in many south Indian households. It’s basically fermented rice water, often spiced up with a little salt, yogurt and maybe some chopped green chilies. This probiotic-rich snack aids digestion and keeps you hydrated (and as we told you, it’s Madhavan’s favourite snack too).

Not just in the South, this dish is also a favourite in West Bengal, where it is called Panta Bhaat.

In Assam it is called Poitabhaat, while Oriyas call it Pakhala Bhaat.

The spices vary from region to region but the base remains the same – fermented rice.

It is also a summer staple in Bangladesh. (You might remember how MasterChef contestant Kishwar Chowdhury prepared panta bhaat for the grand finale of MasterChef Australia.)

Clinical dietitian and diabetes educator Kanika Malhotra explains that having rice kanji for breakfast improves digestion, boosts immunity, enhances nutrient absorption, retains moisture in the body and helps in weight management.

Idli Sambar: A classic from Tamil Nadu, Idli Sambar needs no introduction. It is light, nutritious and rich in proteins and vitamins, making it a balanced breakfast to start your day with.

Chakuli Pitha: From Odisha, we have chakuli pitha, which is similar to dosa but a little thicker and softer. Made from a batter of fermented rice and urad dal, it is usually served with spicy tomato chutney or a simple potato curry. It is light yet filling, perfect to keep you active without adding weight.

Poha: Poha, a popular choice in Maharashtra and Madhya Pradesh, is flattened rice cooked with onions, turmeric, mustard seeds and green chillies. Add some peanuts and lemon juice to it, and you have a delicious, light breakfast that is easy on the stomach and full of flavour.

Sattu Sherbet: Coming from the states of Bihar and Uttar Pradesh, Sattu Sharbat is a powerhouse of nutrition. Made from roasted gram flour, sattu is mixed with water, salt, lemon juice and sometimes jaggery. Some people also like to enhance the taste by adding a mix of chopped onions, chillies and roasted spices. It is a natural coolant, rich in protein and fibre, perfect to hydrate and energise you in the summer.

Mistakes made in breakfast during summer

The saying – “Eat your breakfast like a king…” – is often proven wrong, and people end up eating a lot of breakfast without giving it a second thought.

Whatever the weather, you have to be careful about what you eat. Of course, due to the rising temperatures, special care must be taken during this time.

Avoid oily, spicy, greasy or processed foods as these take longer to digest and have a greater thermic effect, leading to a feeling of relative heat.

So, avoid processed meats like sausages, salami on summer mornings. Stay away from Luchi Torkari and Medu Vada, at least till summer.

Start your summer mornings right (and light)

“A healthy summer breakfast is one that keeps you cool, satiated and prevents lethargy,” says Dr Siddhanth.

If you don’t like traditional summer breakfasts, you don’t have to follow them. You can make your own meals based on your body’s needs.

“It’s also a good idea to incorporate fermented foods into your morning routine to help build up the good bacteria in your gut and keep your energy levels up. For example, try eating some yogurt with fruit or eating sourdough bread instead of regular bread,” he says.

He suggests some breakfast options:

• Amaranth porridge with fruits
• Banana Smoothie with Roasted Chickpea Sattu
• Chila made from chickpeas or moong dal
• Vegetable omelet

“Avoid processed and sugary grains and white bread, and avoid very hot or spicy foods for breakfast, as spicy foods can cause heartburn and indigestion,” he adds.

Beat the heat with your first meal in North India

Dr Siddhant suggests that people in North India should consider giving up their eternal love for parathas, at least until the summer heat is over. “Parathas are a popular Delhi breakfast, but at this time when the temperature is rising, lightly toasted roti stuffed with sattu can be delicious, healthy and cooling for the body.”

“A simple flatbread made with fresh herbs is still the best option,” says Swedle.

Chole bhature should not be eaten at all, but buttermilk and raita with it should be a part of breakfast to cool your body.

Eggs are a good source of protein, so they can definitely be part of your morning meal. Just make sure they are not inside your paratha.