Jackfruit seed milkshake

A refreshing summer shake with the goodness of jackfruit seeds.

Serving size: 2

Place of origin: Goa, India

Season most suited for consumption: Summer

Rich in nutrients: Potassium, vitamin C, iron, carotenoids, magnesium and dietary fibre

**Know your nutrition **

Jackfruit seeds: They are calorie-dense, provide satiety, are a good source of iron and thus help in recovery from anaemia. They also provide carotenoids that are good for eye health. They are also known for being helpful in aiding digestion.

Cow’s milk: It is an ideal source of protein for vegetarians and is easily absorbed in the body. It is rich in calcium and vitamin D, which strengthen bones.

Dates: They contain polyphenols that protect against Alzheimer’s disease and colon cancer. The high content of iron in dates prevents anaemia. Dates have a low glycaemic index, which controls blood sugar levels. The high content of fibre in dates prevents constipation. Calcium and phosphorus in dates promote bone health. It may also promote brain health. Dates contain potassium, which lowers blood pressure.

Ingredients

  • Jackfruit seeds: 15
  • Dates: 2
  • Milk: 1 cup
  • Cardamom powder 1 tsp
  • Pistachios: 3
  • Cinnamon powder: 1 tsp

Method

  • Pressure cook jackfruit seeds and peel off their cover.
  • Check if they are soft enough and add them to a mixer along with dates.
  • Make a thick paste and add 1 cup of milk and cardamom powder, and blend them again.
  • Smoothie is ready to serve.
  • Add pistachios and cinnamon powder as garnishing.

Aloe vera lemonade

A delectable chilled drink with the freshness of lemon and aloe vera to beat the heat.

Serving size: 1

Place of origin: India

Season most suited for consumption: All seasons

Rich in nutrients, Vitamin C, sodium and calcium

Know your nutrition

Aloe vera: Hydrating aloe vera juice can help reduce the frequency and appearance of acne. It may also help tackle skin conditions, like psoriasis and dermatitis. Aloe vera is a rich source of antioxidants and vitamins that may help protect your skin.

Lemon: It has vitamin C. Sprinkling some lemon over iron-rich foods would aid in the better absorption of iron from the source. It has anti-viral and anti-inflammatory properties, and helps in boosting immunity and lowering the risk of atherosclerosis, diabetes, cancers and kidney stones.

Useful for: Helps in weight loss, diabetes, anaemia, poor cardiac and bone health, PCOS, pregnancy-related issues.

Ingredients

  • Fresh aloe vera gel: From a 2-inch leaf
  • Lemon: ½
  • Black Salt: 1/3 tsp
  • Water 1 glass

Method

  • Scrape the aloe vera gel from a 2-inch leaf.
  • In a blender, add aloe vera gel, lemon juice, a pinch of black salt and water.
  • Blend until smooth. Your aloe vera lemonade is ready.

Healthy cooking tips

  • Lemon can be added to detox water. It can be prepared into a thick juice and consumed without straining.
  • It can be added to many green leafy vegetables to increase the absorption of iron in the body.

Aam panna-sattu delight

A traditional Indian “power drink” that serves as a natural protein shake, often referred to as the poor man’s protein.

Serving size: 1

Place of origin: Bihar, Uttar Pradesh

Season most suited for consumption: Summer

Rich in nutrients: Plant-based protein, fibre, iron, vitamin C

**Know your nutrition **

Sattu (roasted gram flour): Created by dry-roasting Bengal gram, this flour is rich in insoluble fibre, which cleanses the colon. It has a low glycaemic index, providing sustained energy without spiking blood sugar.

Raw mango (kairi): Known for its “aam panna” properties, raw mango prevents the loss of essential minerals and iron from the body during excessive sweating.

Roasted cumin and lemon: Cumin contains cuminaldehyde, which activates salivary glands to initiate digestion, while lemon provides the electrolytes needed to prevent dehydration.

Useful for: Heatstroke, diabetics, PCOS, liver detox and helps in weight loss.

**Ingredients **

  • Sattu: 2 tbsp
  • Room-temperature water: 1 cup
  • Lemon juice: 1 tsp
  • Salt: A pinch
  • Roasted cumin powder: A pinch
  • Raw mango: 2–3 small pieces

Method

  • Mix sattu, lemon juice, salt, roasted cumin powder and raw mango (ground) in a glass.
  • Add water and stir well until the sattu dissolves completely, and serve.

Healthy cooking tips

  • Always use room-temperature water, not cold, as it improves the digestion of sattu.
  • Stir continuously while mixing to avoid the formation.
  • Add fresh lemon juice; don’t mix and store, as nutrients degrade.
  • Consume immediately; sattu thickens over time and loses its light texture.

Excerpted with permission from Best of Sattvik Foods: The Art and Science of Complete Well-Being, Hansaji Yogendra, Rupa Publications.

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