Summer is here, and with it comes the sweltering heat that makes us crave something cool and refreshing. But instead of reaching for sugary sodas or processed drinks, why not turn to traditional Indian summer coolers that have been keeping our ancestors hydrated for generations?
At Swadhin, we believe in celebrating India’s rich culinary heritage while embracing a healthier way of living. Our philosophy, “Jagaye Swades Ka Swad”, is all about reviving the authentic flavours of rural India in modern kitchens. So, here are four nutritious, cooling, and refreshing drinks to help you stay hydrated this summer!
1. Sattu Sherbet – The Protein-Packed Summer Cooler
A lifesaver in Bihar and Jharkhand summers, sattu sherbet is a high-protein drink made from roasted gram flour. It keeps your energy levels up while keeping you cool, making it the perfect summer drink.
Why You’ll Love It:
✔️ Packed with protein, fibre, and minerals
✔️ Naturally cooling and aids digestion
✔️ Boosts hydration without feeling heavy
Ingredients:
- 2 tbsp sattu (roasted gram flour)
- 1 glass cold water
- 1 tsp lemon juice
- ½ tsp black salt
- ½ tsp roasted jeera (cumin) powder
- 1 tsp jaggery or honey (optional)
- 1 tsp chia seeds (soaked for 10 minutes)
- Fresh mint leaves for garnish
How to Make It:
1️⃣ Take a glass and add sattu, black salt, roasted jeera powder, chia seeds, and jaggery/honey.
2️⃣ Pour in cold water and stir well to dissolve any lumps.
3️⃣ Add lemon juice and mix again.
4️⃣ Garnish with mint leaves and serve chilled!
💡 Pro Tip: For a savoury twist, skip the jaggery and add chopped onions, green chilies, and coriander for a more filling and tangy version.
2. Kokum Sherbet – The Tangy Summer Soother
A beloved drink from Maharashtra, Goa, and Karnataka, Kokum Sherbet is a natural coolant known for its digestive benefits and hydrating properties. The tangy-sweet kokum fruit is loaded with antioxidants and vitamin C, making this a must-have summer refresher.
Why You’ll Love It:
✔️ Prevents heatstroke and keeps the body cool
✔️ Aids digestion and reduces acidity
✔️ Rich in antioxidants and vitamin C
Ingredients:
- 10-12 dried kokum petals (or 2 tbsp kokum syrup)
- 1 glass cold water
- 1 tbsp jaggery or sugar (adjust to taste)
- ½ tsp black salt
- ½ tsp roasted jeera (cumin) powder
- 1 tsp chia seeds (optional, for added hydration)
- Fresh mint leaves for garnish
How to Make It:
1️⃣ Soak dried kokum petals in ½ cup warm water for 30 minutes, then strain the extract. (Skip this step if using kokum syrup.)
2️⃣ In a glass, mix the kokum extract or syrup with jaggery/sugar, black salt, jeera powder, and chia seeds.
3️⃣ Add cold water and stir well until everything is dissolved.
4️⃣ Garnish with mint leaves and serve chilled!
💡 Pro Tip: Add crushed ice and a pinch of cardamom powder for an extra refreshing flavour.
3. Ragi Ambali – The Traditional Cooling Elixir
A rural Karnataka and Andhra Pradesh staple, Ragi Ambali is a fermented drink that is high in calcium, iron, and fibre. It cools the body, improves digestion, and provides long-lasting energy, making it an excellent summer detox drink.
Why You’ll Love It:
✔️ Packed with calcium, iron, and fibre
✔️ Improves digestion and gut health
✔️ Naturally cooling and energizing
Ingredients:
- 2 tbsp ragi flour
- 2 cups water
- ½ cup buttermilk
- ½ tsp salt
- ½ tsp roasted jeera (cumin) powder
- 1 tbsp chopped coriander leaves
- 1 tsp chia seeds (optional, for added nutrition)
How to Make It:
1️⃣ Bring 1 cup water to a boil. Add ragi flour slowly, stirring continuously to prevent lumps.
2️⃣ Cook for 5 minutes, then turn off the heat and let it cool.
3️⃣ Once cooled, add buttermilk, salt, roasted jeera powder, and chia seeds.
4️⃣ Garnish with fresh coriander and serve chilled!
💡 Pro Tip: Add a dash of lemon juice or finely chopped green chilies for a tangy kick.
4. Aam Panna – The Ultimate Raw Mango Refresher
Aam Panna is a summer favourite in Maharashtra, Gujarat, and Rajasthan. Made with raw mangoes, it is rich in vitamin C and electrolytes, making it a natural remedy for heat exhaustion and dehydration.
Why You’ll Love It:
✔️ Boosts immunity with vitamin C
✔️ Prevents dehydration and heatstroke
✔️ A perfect balance of sweet, tangy, and spicy flavours
Ingredients:
- 2 raw mangoes
- 4 cups water
- ½ cup jaggery or sugar
- ½ tsp black salt
- ½ tsp roasted jeera (cumin) powder
- 1 tsp chia seeds (for hydration boost)
- Mint leaves for garnish
How to Make It:
1️⃣ Boil the raw mangoes until soft. Let them cool, then peel and mash the pulp.
2️⃣ Blend the pulp with jaggery, black salt, jeera powder, and chia seeds.
3️⃣ Add this concentrate to chilled water and mix well.
4️⃣ Garnish with mint leaves and serve cold!
💡 Pro Tip: Add crushed ice and a few basil leaves for extra freshness.
Why Choose Traditional Indian Summer Coolers Over Store-Bought Drinks?
With so many processed juices and sodas available, why should you opt for these traditional recipes? Here’s why:
✅ 100% Natural – No artificial sugars or preservatives.
✅ Better Hydration – Ingredients like ragi, raw mango, and sattu help retain water.
✅ Rich in Nutrients – Packed with antioxidants, vitamins, and minerals.
✅ Supports Local Farmers – Choosing traditional ingredients promotes sustainable farming.
Final Thoughts
Summer doesn’t have to be unbearable! Whether you’re sipping on Sattu or Kokum Sherbet, indulging in Ragi Ambali, or cooling down with Aam Panna, these refreshing drinks will keep you hydrated, energized, and healthy.
At Swadhin, we’re all about embracing traditional wisdom while promoting sustainability and wellness. Our motto, “Jagaye Swades Ka Swad”, reflects our commitment to reviving and celebrating the authentic flavours of rural India.
🌿 Try these recipes, share them with your loved ones, and beat the heat naturally!
🔥 Explore Swadhin’s premium, hand-graded cashews – bringing the best of rural India straight to your home!
Whatsapp us!