Summer is here! Try these healthy fruit coolers which are appetising, nutritious, and hydrating writes Ramiya Sakthivel Strawberry Mint Cooler (3 servings) Ingredients • 200 gm fresh strawberries • 2 sprigs mint leaves • 1 lime • 6 tsp sugar • 1 pinch salt Preparation guide • Wash strawberries thoroughly and ensure overripe/spoilt areas are cut and disposed. • Blend strawberries in a mixer. Thoroughly wash 8-9 mint leaves and add to the mix. • Add lime juice and sugar. • Add a pinch of salt. • Blend the mix, but not fully. Strawberry bits give a nice crunch to the cooler. • Garnish with a slice of lime, and serve cool. Health benefits • Strawberries are rich in vitamin C, which protects the skin and fights ageing. They also contain phytochemicals and antioxidants that prevent cancer. Fig and Raisin Cooler (4 servings) Ingredients • 14 fresh figs • 15 gm black raisins • 15 gm white raisins • 4 cashew nuts • 4 almonds (soaked overnight and blanched) • 3 tbsp sugar • 2 cups milk • 1 pinch cardamom powder • 3 drops rose essence Preparation guide • Wash figs, peel and slice each into 2 pieces. • Set two slices aside. • Grind blanched almonds and cashews in a mixer. Add raisins and sugar and grind again. • Now add figs and grind, but not too fine. Add milk and blend together with cardamom powder and rose essence. • Garnish with fig slices and serve cool. Health benefits • Figs and raisins are rich in iron, potassium and calcium. They are also rich in fibre and aid digestion. Raisins lower bad cholesterol. Dragon fruit-mango Cooler (4 servings) Ingredients • 1 dragonfruit (large) • 3 mangoes (medium) • 1 cup yoghurt • 3 tsp sugar • 1 cup milk Preparation guide • Peel dragonfruit and cut into pieces. Set aside some pieces for garnishing. • Cut half a mango into cubes. Set aside for garnishing. • Wash and peel mangoes and blend well in a mixer. Add dragonfruit together with sugar and blend. • Add yoghurt and milk and blend the mix. • Serve in glasses with the reserved pieces of mango and dragonfruit. Health benefits • Dragonfruit lowers blood sugar levels. It enables production of prebiotics, which produce probiotics in our gut. It is also rich in vitamin C and iron and prevents premature ageing. Mangoes are fibre-rich and contain vitamins A, B6, C and K, folate and magnesium. They promote good eye health.
