Cooling From Within: Ayurvedic Summer Recipes
06/07/2025, Ananda In The HimalayasWhen the summer sun rises high, our bodies respond instinctively: we seek shade, lighter meals, and ways to feel cool and calm from the inside out. Ayurveda calls this the Pitta season, when the fire element dominates, often leading to symptoms like irritability, inflammation, poor digestion, or fatigue if not balanced correctly.
One of the most effective ways to restore that balance? Through what we eat.
At Ananda in the Himalayas, seasonal eating is a vital part of every wellness journey. With input from their Executive Sous Chef Palash Gajbe, they’re sharing a selection of simple, delicious summer recipes rooted in Ayurvedic principles — all designed to support digestion, reduce internal heat, and restore vitality.
1. Takra (Ayurvedic Buttermilk)
Hydrating, gut-soothing, and deeply balancing for Pitta and Kapha doshas.
This spiced buttermilk is a super refreshing drink and is also considered a functional food that aids digestion and maintains electrolyte balance in summer heat.
Ingredients:
- 1 cup fresh curd/yoghurt
- 2 cups water
- ½ tsp cumin powder
- A pinch of black salt
- ¼ tsp grated ginger
- A few curry leaves
- ½ tsp ghee (optional for tempering)
- A pinch of turmeric (optional)
Method:
- Blend the curd and water until smooth and frothy.
- In a small pan, heat ghee (if using) and lightly temper the cumin, ginger, and curry leaves.
- Add to the buttermilk with black salt and turmeric. Mix well and serve chilled.
Why it works: Buttermilk cools the system, supports gut health, and boosts Agni gently.
2. Fennel Khichadi
A tridoshic, one-pot meal to soothe and nourish.
This light khichadi balances hydration, digestion, and satiety, ideal for those recovering from fatigue or feeling overheated.
Ingredients:
- ½ cup yellow moong dal
- ½ cup rice
- 1½ tbsp chopped fennel leaves (or 1 tsp fennel seeds)
- ½ tsp cumin seeds
- A pinch of asafoetida (hing)
- Salt to taste
- 1 tbsp ghee
- 3 cups water
Method:
- Rinse and soak dal and rice for 15–20 minutes.
- In a pan, heat ghee. Add cumin and hing.
- Add fennel leaves or seeds, sauté briefly.
Add dal, rice, salt, and water. Cook until soft and porridge-like.
Why it works: Fennel is a cooling herb that eases bloating, supports hydration, and reduces inflammation.
3. Coconut Milk Oatmeal Porridge with Mango & Mint
A no-fuss breakfast (or snack, if you like) that’s cooling, hydrating, and packed with antioxidants.
Ingredients:
- ½ cup rolled oats
- 1 cup coconut milk
- 1 tbsp chopped mango (ripe)
- ½ tsp cardamom powder
- 1 tsp dry fruits or nuts (optional)
- A few mint leaves, chopped
- Optional: jaggery or honey to taste
Method:
- Cook oats in coconut milk until soft and creamy.
- Stir in cardamom, mango, and mint.
- Top with chopped nuts or dry fruits.
Serve warm or cooled, depending on preference.
Why it works: Coconut milk hydrates and nourishes with healthy fats; mango and mint add cooling and digestive benefits.
4. Fennel Sherbet
A digestive, calming drink for warm evenings.
Ingredients:
- 2 tbsp fennel seeds
- 1½ cups water
- 1 tbsp misri (rock sugar), or honey to taste
- A few drops of rose water (optional)
Method:
- Soak fennel seeds in water overnight.
- In the morning, crush or blend, then strain the liquid.
- Add misri or honey and rose water. Stir and chill.
Serve over ice or plain.
Why it works: Fennel calms the nervous system, supports digestion, and cools the body from within.
Seasonal Eating, the Ayurvedic Way
In Ayurveda, each ingredient is selected not only for taste, but for how it affects the body’s internal climate. That’s why summer meals should be:
- Hydrating rather than drying
- Light, not heavy or oily
- Mildly spiced to support digestion without heating
- Rooted in local, seasonal produce
These recipes naturally pacify Pitta dosha, the dominant energy during the summer months, by supporting liver function, calming the mind, and aiding digestion — all without the need for complicated ingredients or time-consuming preparation.
In conclusion
Cooling down may begin with staying out of the sun, but what is more important is to support your body with the right rhythms, ingredients, and intention. These Ayurvedic recipes are simple, seasonal rituals designed to make you feel clearer, calmer, and better connected to your body.
Try them at home as part of your daily self-care, and let summer be a time of abundant brightness and balance.
If this blog has got you interested in starting your wellness journey call our wellness advisors at 020 7843 3597 or enquire here. |