Lisha Arvind, a Bengaluru-based food blogger (Nandoo’s Kitchen), shares three healthy and nutritious summer coolers and snacks recipes

Mango Lassi

(2 servings)

Ingredients

• 1 cup ripe mango pulp
• 1 cup plain yogurt (curd)
•  ½ cup cold milk or water (adjust for desired consistency)
• 2-3 tbsp sugar
• ¼ tsp ground cardamom
• Ice cubes (optional)
• Chopped nuts (optional, for garnish)

Preparation guide

• Blend mango pulp, yogurt, milk/water, sugar, and cardamom in a mixer. Blend until smooth and frothy.
• Pour into glasses over ice cubes.
• Garnish with chopped nuts or mint leaves.
• Serve chilled.

Health benefits. Yogurt is rich in probiotics, which balance gut bacteria and alleviate bloating and constipation symptoms. It also contains phosphorus, calcium, protein, zinc, magnesium, vitamin D, and B12. Mangoes are good for the skin and eyes because of their vitamin A and C content. They regulate blood pressure due to their high potassium content. Rich in fibre, they aid good digestion and bowel health.

Badam Milk

(2 servings)

Ingredients

• 15-20 almonds (badam)
• 2 cups milk
• 2-3 tbsp sugar (adjust to taste)
• ¼ tsp cardamom powder (elaichi)
• A few strands of saffron (optional)
• Chopped pistachios (optional)

Preparation guide

• Soak almonds in hot water for 30 minutes or overnight in lukewarm water.
• Peel the skin off almonds.
• Blend peeled almonds with a little milk to make a smooth paste.
• Boil milk in a saucepan.
• Add saffron strands (if using).
• Stir in almond paste, sugar, and cardamom powder.
• Simmer for 4-5 minutes on low heat, stirring continuously so it doesn’t stick.
• Serve hot or chilled.
• Garnish with chopped pistachios or a few almond slivers.

Health benefits. Almonds are rich in vitamin E, magnesium, protein, healthy fats and phosphorus. They boost brain functioning and bone health, and lower cholesterol levels. Milk is a good source of protein and calcium.

Moong dal Halwa

(3 servings)

Ingredients

• 1 cup yellow moong dal (split yellow gram)
• ½ to ¾ cup ghee
• ¾ to 1 cup sugar
• 2 cups milk (or 1 cup milk + 1 cup water for a lighter version)
• ¼ tsp cardamom powder
• A few strands of saffron (optional)
• Chopped almonds & cashews
• 1 tbsp raisins (optional)

Preparation guide

• Rinse and soak moong dal in water for 4-5 hours or overnight.
• Drain and grind to a coarse paste (don’t add water while grinding).
• Heat ghee in a heavy pan or kadai. Add moong dal paste and roast on medium-low flame.
• Stir continuously to avoid sticking. Cook for 30-40 minutes, until the mixture turns golden brown and ghee starts separating.
• While dal is roasting, warm the milk and dissolve sugar and saffron in it.
• Slowly pour milk-sugar mix into the roasted dal.
• Stir continuously and cook until halwa thickens.Add cardamom powder and mix well.
• Garnish with chopped nuts and raisins fried in a bit of ghee
• Serve hot!

Health benefits. Moong dal is rich in iron, calcium, fibre, carbohydrates, protein and vitamin B. It boosts immunity, aids digestion and regulates blood sugar and cholesterol levels. It also promotes good eyesight due to its high zinc and vitamin A content. Milk provides calcium and protein.