Stay healthy and fit this monsoon

 Stay healthy and fit this monsoon

Wow…Monsoons are finally here…we all eagerly look forward to the monsoon season to get relief from the scorching heat of the summers. It’s time to indulge in some nice hot pakoras, chai and butta on the streets while soaking up in the rain.

As much as we enjoy the monsoons, it is at this time when the humidity levels in the atmosphere are the highest resulting in poor digestion and reduced immunity which makes us susceptible to diseases associated with this season. It is important to eat foods which help boost our immunity and prevent us from contracting monsoon related ailments such as malaria, jaundice, indigestion, diarrhoea and other water borne diseases.

Here are some precautions and diet modifications which you and your family members must follow during the monsoons:

  • Wash all fruits and vegetables thoroughly, particularly leafy vegetables & cauliflower .It is better to opt for non-leafy vegetables such as  gourd vegetables  like snake gourd(pawal), bottle gourd(dudhi),apple gourd( tinda), bitter gourd(karela) ,cluster beans, french beans ,yam etc.

  • It is best to avoid uncooked food, raw salads and sprouts .It is advisable to steam the veggies and sprouts well before consuming them.

  • Opt for seasonal fruits like mangoes, bananas, apples, litchees, cherries and pomeogranates as the non seasonal ones may be infested with worms.

  • Do not eat when not hungry .Eat in moderation as the body finds it harder to digest food during the monsoon.

  • Consuming a bowl of hot soup is healthy, especially during the monsoon months. For people soaked in rain water, soup provides instant relief since its warm base clears up phlegm in the nasal cavities and general throat area. It also cleanses your body as it carries away bacteria and waste products to the body’s excretory system.

  • Sip on herbal teas; add mint , basil or ginger to tea to get relief from cold and phlegm. They are also antibacterial in nature

  • Choose food items like corn, chickpeas, oats and gram flour which are drying in nature. Moong dal is easy to digest and should be the dal of choice for the season.

  • Garlic, pepper, ginger, asafoetida (hing), jeera powder, turmeric, basil and coriander should be used in cooking as they help enhance digestion and improve immunity.

  • Non-vegetarians should opt for lighter preparations like soups, stews, tandoori and grilled rather than heavy curries

  • Avoid excess salt in the diet to prevent water retention and bloating. Go slow on pickles, papads, chutneys and packaged and canned foods.

  • Stick to freshly cooked food, but if you prefer to store cooked food in the fridge, heat it well before eating.

  • Drink only boiled and filtered water, and make sure that it is consumed within 24 hours of boiling. Drink adequate water as it helps to maintain hydration and flushes all the toxins including germs and bacteria away.

  • Avoid eating chaats, fried items such as pakoras, pre-cut fruits and juices from roadside vendors. When eating out, choose restaurants that conform to basic standards of quality and hygiene, in order to avoid contracting serious infections such as viral fever, diarrhoea and other water borne diseases.

  • Use mosquito repellants, creams and nets if you live in mosquito-prone areas or places with stagnant water.

  • Do not allow your children to play in puddles as leptospirosis in the monsoons is a major threat. Wash feet and dry feet well with a soft, dry cloth after coming home from out

            Wish you a healthy and safe Monsoon

The Monsoon is heartily welcomed by everyone and with the cool weather come cravings for some hot beverages and snacks.

Let’s get healthy this monsoon and choose wisely while enjoying the rains!

Celebrate this Monsoon with these home-made healthy recipes. Now enjoy the monsoons without any guilt

Healthy Vada

Makes - 6



Potato, medium sized

1 ½ no.

Bottle gourd (lauki/dudhi)

100 gms

Cumin seeds

¼  tsp

Turmeric Powder

A pinch

Green chilli, finely chopped


Ginger-Garlic paste

¼  tsp

Garam masala

1  tsp

Lime Juice

2 tsp


To taste


2 tsp

For Batter

Besan/gram flour

2 tbsp


To taste


A pinch

*1 tsp= 5 gms


  • Heat the oil in a broad pan, add the ginger-garlic paste, green chillies, turmeric powder, garam masala, coriander, lemon juice, pressure cooked potatoes & bottele gourd and salt, mix well and sauté on a medium flame for 3 to 4 minutes.

  • Remove from the flame, cool and divide the mixture into 6-7 equal portions.

  • Roll out each portion into a round and keep aside.

  • Take appam maker and grease it with oil, and heat it on a low flame.

  • Dip the potato rounds in the prepared batter and place them in the appam maker.

  • Cook till they turn golden brown in colour on all the sides.


Serves: 2 (2 bowls)




Sprouted moong/Green gram

1 Cup

Boiled Corn

1 Cup

Tomato, finely chopped

¼  cup

Cucumber, finely chopped

¼ cup

Onion, finely chopped

¼ cup

Carrot, grated

¼ cup

Green chutney

1 tbsp

Coriander leaves, finely chopped



To taste

Lemon juice

Few drops

*1 cup = 30 gms *1 tsp = 5 gms *1 t bsp = 15 gms

Method of preparation:

  1. Make sure sprouts or moong/green gram is boiled till soft, but not at all mushy.

  2. Mix all ingredients.

  3. Stir to mix well, and check for taste.

Serves: 4


Household Measurements

Sweet Corn (Boiled )

1 cup

Besan flour /Gram Flour

1 cup

Ginger paste

2 tsp

Garlic paste

1 tsp

Green chilli, chopped

1 no

Asafoetida (Hing)

A pinch

Turmeric powder

A pinch

Grated cabbage

½ cup

Grated capsicum

½ cup

Grated Onion

½ cup

Coriander leaves



To taste

Cooking Spray (Oil)

2 tsp

*1 cup = 30 gms

*1 tsp= 5 gms



  • Take Besan flour (gram flour) in a bowl.

  • Add the boiled corn kernels, grated vegetables, ginger paste, garlic paste, green chillies, asafoetida, turmeric and salt. Mix well. Add little water to make a batter of pouring consistency.

  • Pour batter in non-stick Appe tawa, spray oil and cook for few minutes till it becomes golden brown in colour. Turn and cook on the other side.

  • Serve hot with coriander and mint chutney.