Healthy Monsoon Foods

Healthy Monsoon Foods

Monsoons come with a refreshing change in weather. The heat subsides, the pollution clears up and hot cuppas of coffee and chai replace the cold drinks. However, the refreshing weather comes with its own sets of concerns. For example, the monsoons reduce the immunity of the body and it gets more susceptible to health issues. It is also more prone to infections during this season. Therefore, besides other things, it is also imperative that we take certain precautions with regard to our food habits during this season.

Food Guidelines For The Season

  • Add garlic and turmeric in daily food to enhance immunity.
  • Keep hydration levels high.
  • Add a probiotic like yogurt in the diet.
  • Include warm foods like protein. Lean meats (egg whites and chicken) and fibre like fruits and vegetables to keep the body warm.
  • Indulge in seasonal fruits.
  • Avoid raw foods.
  • Wash vegetables well before cooking.
  • Make sure to have a multivitamin and antioxidant supplements every day.
  • Make sure to have an omega 3 supplement every day.

Monsoon Do’s And Don’ts

With the monsoons comes unwanted cravings and plenty of refined foods, salty and spicy foods are consumed which can lead to water retention and unhealthy body fat percentages. However, it is important to realize that a season cannot put a break on your fitness goals. Therefore, it is imperative to follow an optimal level fitness plan which should comprise of the following:

  • Eating a balanced diet comprising of complex carbohydrates. lean protein and omega 3 fatty acids.
  • Adequate water and sunshine.
  • Regular exercise.
  • Keeping a good state of mind. And this is possible by eating healthy, exercising and spiritual health.
  • Avoid water retention.
  • Hydrate yourself regularly, Thirst is the last indication of the body being dehydrated. If you are well hydrated. you should be urinating about once every one and a halt to two hours.
  • Add green tea and dandelion tea to plain natural diuretics.
  • Add parsley and asparagus in food preparations, these are natural diuretics.
  • Consume calcium rich foods like eggs, low fat milk, milk products, and green leafy vegetables.
  • Most importantly avoid table salt.

Healthy Substitutes For Unhealthy Cravings

  • Steamed vegetable cutlets stuffed with low fat cottage cheese.
  • Steamed mushrooms with low fat cottage cheese.
  • Moong daY besan or oats chulla with veggies.
  • Baked cottage cheese cutlets with whole-wheat bread made as a sandwich.
  • Hot fluids: green tea, tea, and coffee made with low fat milk and stevia or sugar free.
  • Hot clear soups. add oats or barley flour to thicken soup instead of cream or corn starch.
  • Egg white and ragi mix dosas.
  • Hot foods made with quinoa and oats instead of refined flours.

Chicken Soup For The Monsoons

Serves: 2
Preparation Time: 10 minutes
Cooking Time: 30 minutes


  • 200 grams chicken, boneless
  • 4 cups chicken stock
  • 10 chopped mushrooms
  • ½ inch thinly sliced ginger
  • 4 chopped spring onions
  • 2 chopped green chillies
  • 10 crushed peppercorns
  • 4 basil leaves I stalk chopped coriander leaves
  • 1 tablespoon butter
  • Salt, to taste


  1. In a pressure cooker, boil the chicken in live cups of water for two whistles.
  2. Cool the cooked chicken and shred ¡t. Don’t throw away the chicken stock.
  3. In a pan, melt the butter with the pepper.
  4. Add onions to the pan and sauté till they turn brown.
  5. Add mushrooms and stir. Cook on a low flame for a few minutes.
  6. Add ginger, spring onion, green chillies, and the shredded chicken. Stir and cook for two minutes on a low flame.
  7. Add the stock to the pan along with two cups of water. Also add salt, basil and coriander leaves.
  8. Continue stirring the soup as it simmers on a low flame for 10-15 minutes.
  9. Serve hot with bread sticks and salad.

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