India's summer cuisine is undergoing a quiet revolution, with traditional, health-conscious dishes being replaced by modern, often processed alternatives. This shift is not just a cultural change but also a nutritional one, as many of these traditional foods were designed to be hydrating, cooling, and restorative, packed with fibre, minerals, and natural probiotics. Here's a look at eight traditional summer foods that are being abandoned, and why they deserve a place in our diets.
Buttermilk (Chaas)
Buttermilk, or chaas, was once a staple in many Indian households, offering a tangy, light, and easy-to-digest drink that helped with hydration and digestion. Spiced with roasted cumin, ginger, or mint, it was more than just a beverage; it was a ritual and a digestive aid. However, many have swapped it for sodas and bottled beverages, which is a loss, as buttermilk supports digestion and replenishes fluids, especially when energy and appetite are low in the heat. Personally, I think it's fascinating how a simple, traditional drink like chaas could have been so effective in combating the summer heat.
Curd
Curd, a simple bowl of dahi, has long been a reliable summer food, cooling the body and supporting gut health with its natural probiotics. It's a light and satisfying meal, especially when appetite drops in the heat. Yet, plain curd is being edged out by processed yogurts that are often sweetened and flavoured, making it a forgotten old habit. In my opinion, this is a mistake. Curd remains one of the easiest ways to keep summer meals both light and nourishing.
Sattu
Sattu, made from roasted gram flour, is a deeply rooted Indian food that beats the heat. It's cooling, filling, and packed with plant protein and fibre. Traditionally, it was mixed with water, lemon, salt, or spices to make a drink that steadied hunger without weighing the body down. However, many have left it behind for imported protein powders or trendy health drinks. What's interesting is that sattu is affordable, accessible, and powerful, especially in humid or blazing weather when the body needs energy without heaviness.
Raw Mango
Raw mangoes were a staple in Indian households before the rise of 'electrolytes'. They were prized for their tartness, minerals, and cooling effect, helping to revive tired bodies and sharpen appetites. Now, many wait for the ripe mango season or opt for sugary drinks that borrow the fruit's name but not its benefits. This is a missed opportunity, as raw mangoes are a simple, effective way to understand the climate and traditional food better than modern branding.
Watermelon
Watermelon is a practical summer food, high in water content, naturally refreshing, and easy to digest. It gives the body what it needs in hot weather: hydration, sweetness, and lightness. However, it's being nudged aside by prettier fruit bowls, imported berries, and packaged desserts. The irony is that watermelon is ordinary but not unimportant, and it often does exactly what the body needs in summer.
Sabudana
Sabudana, often associated with fasting, was once a regular part of many Indian households, especially in hot weather. Prepared as khichdi, kheer, or vadas, it provided quick energy without straining digestion. Thoughtfully made with peanuts, spices, and minimal oil, it can be a light yet sustaining summer food. However, it's been pushed into a narrow festive box, seen only as a fasting food rather than a seasonal staple, which is a limited view.
Millets
Millets, such as ragi, bajra, and jowar, were once a staple in many Indian regions, providing filling, mineral-rich, and fibre-rich meals that were better suited to steady energy release. They helped families through long, hard seasons without the crash that comes from heavily refined grains. While millets are enjoying a comeback, they remain underused in many homes, seen as 'old-fashioned' or too rustic. This perception has done them a disservice, as they are practical foods built for Indian conditions and deserve a central place on summer plates.
Tender Coconut Water
Tender coconut water is a simple, elegant summer drink, naturally sweet, hydrating, and packed with electrolytes. It's one of the most effective ways to replenish the body in extreme heat and feels indulgent without being excessive. Yet, it often loses ground to bottled juices, energy drinks, and cold coffees. The irony is that people pay more for drinks that do less, and tender coconut water remains one of the clearest examples of traditional food doing exactly what it was meant to do, without the need for marketing.
In conclusion, these traditional summer foods are being abandoned, not just because of a shift in taste but also due to a misunderstanding of their value. They were designed to be practical, nourishing, and effective in combating the Indian summer heat. It's a reminder that sometimes, the simplest, most traditional foods are the best, and we should not let them slip away.
