Many of us believe that eating Indian food in the summer can be a bit heavy and uncomfortable, all those spices and the heat from chillies can’t be good on hot sticky days... or can it?

Ingredients and Spices

Fruit, vegetables, and spices have different properties and effects on the body. We are all partial to soups and warming stews in the winter using ingredients such as squashes, chillies, black pepper and ginger. But did you know that some ingredients and spices are suited perfectly for the summer months because they help to induce a cooling effect on the body?

We know that summery ingredients such as watermelon, coconut and lemon can be refreshing and cooling, which makes them ideal for cooking with in the summer sun, but here are my top six cool(ing) herbs and spices perfect to jazz up dishes and to help you keep cool in the sun.

1. Fennel Seeds

The flavour profile can add a wonderful fresh scent to summer drinks and salad dressings and in this recipe, the fragrant seeds are combined with watermelon to give a uniquely flavoured sharbet or summer cooler.

As well as their incredible aniseedy flavour, fennel seeds also have an impressive cooling effect on the body. They can also help improve digestion and reduce acid reflux. In India it’s common practice to chew on a few fennel seeds before or after a meal to aid digestion and to freshen the breath.

Cooling Watermelon and Saunf Sharbet Recipe

Ingredients

1 tsp fennel seeds

2 tbsp sugar

150ml water

1 watermelon, chopped with seeds removed

1 tbsp lemon juice

pinch salt

Method

Toast the fennel seeds over medium heat until they are fragrant (about a minute). Make a sugar syrup by adding the water and sugar to a pan and bringing to a boil until the sugar dissolves. Add the toasted fennel seeds and leave to simmer until the water has reduced by half. Remove the syrup from the heat and set to one side for a few minutes. In a blender puree the watermelon with the fennel syrup, lemon juice, and salt. Transfer to a jug and stir. Leave to chill in the refrigerator for about 20 minutes. Serve the sharbat in a tall glass over ice.

2. Coriander Seeds

Coriander seeds are a little gemstone of the Indian spice tin for both flavour and health promoting properties. They are known to have some of the strongest cooling powers according to Ayurvedic medicine. Coriander seeds impart a citrusy flavour and they are used both in Eastern and Western cooking. The spice can also relieve sinus congestion when boiled in water as well as aiding the reduction of high blood sugar. I love using this spice in dry meat rubs for the BBQ as well as in hot curries to add a real zing.

This coriander fish recipe is fantastic and the combination of coriander and fenugreek seeds (another very cooling spice) is really unique. It’s a wonderful summer dish that can be cooked very simply and is perfect for the BBQ or grill.

Coriander Fish Recipe

Ingredients

Marinade

4-6 pieces of white fish, washed and dried

1 tbsp turmeric powder

1 tsp salt

2 tbsp oil

Masala Paste

Large handful of coriander with stalks, washed

6 garlic cloves

1 or 2 green chillis

1 tbsp fenugreek seeds

1 tbsp coriander seeds

2 tomatoes, finely chopped

Garnish

1 tbsp garam masala

1 lemon

Method

Marinade

Sprinkle the fish with salt and turmeric powder and leave to marinade for 15 minutes.

Masala Paste

In a blender grind the fresh coriander, garlic and green chillies to create a fragrant paste. Heat oil and shallow fry the marinated fish pieces, drain on kitchen paper and set to one side. While heating the oil in a pan, crush the fenugreek and coriander seeds in a pestle and mortar then add the powder to the pan for a few seconds until fragrant. Mix the masala paste into the pan and fry for 2-3 minutes. Add the chopped tomatoes and cook for 5-10 minutes until the tomatoes break down. Stir in a cup of water and bring the sauce to the boil, then reduce the heat and place the fried fish slices into the sauce. Coat the fish and cook for 5 minutes until the fish is cooked through. Sprinkle the fish with salt and turmeric powder and leave to marinade for 15 minutes.

Garnish

Check the seasoning and sprinkle with garam masala and a good squeeze of lemon then serve hot with rice.

3. Saffron

The beautiful vibrant threads of saffron that add such a warm colour to dishes actually have a cooling effect on the body. In Indian cuisine saffron is used in wonderfully elaborate, decadent dishes such as Biryanis and Kormas. But it can also be a great addition to a refreshing cup of summer ice tea. Saffron is also known to have properties that help if you have sore joints.

This beautiful saffron scallop dish is a must-try as it makes a wonderful starter to a summer soiree.

4. Cardamom Pods

I call this the marmite of spices – either you love it or hate it – there is just no middle ground. It’s a wonderful cooling spice and is great simply sprinkled onto your yoghurt or banana lassi, making a super special breakfast.

Banana and Cardamom Lassi Recipe

Ingredients

2 ripe bananas, peeled

4 tbsp Greek yoghurt

Splash of cold milk

1 handful of ice cubes

Sprinkle of cardamom powder

Sugar to taste, if required

Method

Put the yoghurt, milk, bananas and ice into a blender and blitz until smooth. Pour the mixture into a tumbler and sprinkle with some cardamom powder.

5. Fresh Mint

From toothpaste to body wash we all know that mint has super-cooling properties. I always have mint growing in the garden because it’s an easy herb to grow, smells wonderful and is easy to use. It’s just superb in so many things from drinks to chutneys and always adds such an incredible freshness that it’s hard to resist. You can add it to salads and don’t forget, it helps sooth bloated tummies too – there is nothing like a few fresh sprigs in a warm water infusion at the end of a big meal.

This mint chutney takes seconds to make and is great as a dip or as a little side too.

Pudina Chutney Recipe

Ingredients

Large bunch of fresh mint leaves

1 onion cut into chunks

1 tsp salt

1 or 2 green chilli (add more for more heat)

1 large lemon

Method

Cut the lemon in half and remove the rind, remove any pips and chop the flesh into quarters. Wash and remove the leaves from the mint, discarding the stalks. Peel the onion and chop roughly into 8. Remove the chilli stems too and cut in half. Place the mint, lemon, salt, chillies and onion into a blender and blend until it is smooth. You may need to add a little splash of water. Check the seasoning and add salt or more lemon if required.

6. Fresh Coriander / Cilantro

The vibrant green leaf that is coriander (cilantro) is the ultimate herb. Nothing comes close to the amazing freshness of chopped coriander leaves (and stems). It adds such a fresh and cooling vibe to everything from Indian salads (kachumbers) to marinades. The colour makes you feel cool, the fresh aroma is like a refreshing breeze and the flavour is just amazing. This vibrant mango kachumber shows off the cooling nature of coriander perfectly.

Mango Kachumber Recipe