Spice Up Your Summer With These Cooling Spices in Ayurveda

Come summer, you want to take that picnic basket out and plonk yourself on a beach, taking in all the sun. Throw in a book and a glass of cooling mint tea to go with it, perhaps?
As the sun blazes overhead, body heat tends to rise too, and that can be uncomfortable, irritating and what’s with the digestive problems that ensue with the onslaught of summer! But the ancient Ayurvedic science of wellness already has a cure for you in this biting summer. All we need to do is, add cooling spices like coriander, fennel, mint, and turmeric into our diets to balance the body’s internal temperature, reduce inflammation, calm down pitta dosha and soothe the irritated digestive system.

Ayurvedic Take on Summer

As per Ayurveda, summer is a time dominated by the Pitta dosha (fire and water), that represent heat, intensity, and transformation. An excess of Pitta can manifest as inflammation, acidity, and emotional irritability in the mind-body complex. To pacify Pitta, Ayurveda recommends cooling foods and spices that soothe the digestive system and calm the mind. And here’s a bonus tip- when we roast our spices before adding them to the meal, their aroma and taste gets enhanced!

The Cooling Quartet: Coriander, Fennel, Mint, and Turmeric

Coriander

Coriander seeds are popular for their cooling properties, while they also aid digestion, reduce bloating, and have a mild diuretic effect, in other words, help in flushing out toxins. Coriander is particularly beneficial for individuals with Pitta imbalances, and offers immense relief from internal heat and promotes clarity.

Fennel

Fennel seeds are sweet and cooling, making them an ideal choice for calming the digestive fire without extinguishing it. They alleviate gas and freshen the breath. Fennel is tridoshic, meaning it balances all three doshas, and is especially helpful in soothing Pitta-related digestive issues.

Mint

Mint leaves are a classic when it comes to cooling your body and mind. They invigorate the senses, support digestion, and have a calming effect on the nervous system. Mint is excellent for reducing Pitta-induced heat and can be used in various culinary preparations to provide a refreshing flavor. If you have regular acidity or acid reflux challenges, mint can be your great friend.

Turmeric

While turmeric is slightly warming, its anti-inflammatory and detoxifying properties make it beneficial during summer when used in moderation. It keeps your liver healthy; purifies the blood, and as is eternally known, brightens your skin. Turmeric is suitable for all doshas but should be balanced with cooling ingredients during hot seasons.

Recipes to Beat the Heat

Let’s see a few simple Ayurvedic recipes that you can make with these cooling spices, offering both flavor and health!

CCF Tea (Cumin-Coriander-Fennel Tea)

A traditional Ayurvedic beverage, CCF tea aids digestion and balances all three doshas.

Ingredients (Serves 2):

• Cumin seeds- 1 teaspoon
• Coriander seeds- 1 teaspoon
• Fennel seeds- 1 teaspoon
• Water- 2 cups

Preparation:

1. In a saucepan, combine the cumin, coriander, and fennel seeds.
2. Add 2 cups of water and bring to a boil.
3. Reduce heat and let it simmer for 5 minutes.
4. Strain the tea into cups and serve it warm.

This tea can be sipped throughout the day to support digestion and maintain internal temperature.

Mint and Coriander Chutney

A versatile condiment that cools the palate and complements various dishes.
Ingredients:

• Fresh mint leaves- 1 cup fresh mint leaves
• Coriander leaves- 1 cup fresh
• Green chilli (optional)- 1
• Piece of ginger- 1 inch
• Juice of 1 lemon
• Salt to taste
• Water- 2 tablespoons

Preparation:

1. Wash the mint and coriander leaves.
2. Chop them finely.
3. Peel and chop the ginger.
4. In a blender, combine all ingredients and blend until smooth.
5. Adjust salt and lemon juice to taste.

This chutney can be served with meals to enhance flavor and aid digestion.

Fennel and Mint Cooler

A refreshing drink that soothes the digestive system and cools the body.

Ingredients:

• Fennel seeds- 1 tablespoon
• Fresh mint leaves- 10
• Water- 2 cups
• Honey (optional)- 1 teaspoon
• Juice of 1/2 lemon

Preparation:

1. Take a saucepan, add the water and boil the fennel seeds for 5 minutes.
2. Switch off the burner and add mint leaves.
3. Let it steep for 10 minutes.
4. Strain the mixture and let it cool down.
5. Add lemon juice and honey.
6. Stir it well.
7. Serve chilled.

This cooler is perfect for hot afternoons, providing hydration and digestive support.

Turmeric-Spiced Quinoa Salad

A light and nourishing salad that combines the benefits of turmeric with fresh vegetables.

Ingredients (Serves 2):

• Boiled quinoa- 1 cup
• Turmeric powder- 1/2 teaspoon
• Diced cucumber- ½ cup
• Diced tomatoes- 1/2 cup
• Chopped fresh coriander- 1/4 cup
• Juice of 1 lemon
• Salt and pepper to taste
• Olive oil- 1 tablespoon

Preparation:

1. Bring together the cooked quinoa, turmeric powder, and olive oil in a pan and mix it well.
2. Add the diced cucumber, tomatoes, and chopped coriander.
3. Drizzle the lemon juice
4. Season with salt and pepper.
5. Toss everything together and make sure it is all mixed properly..

This salad is a wholesome meal that supports digestion and is anti-inflammatory.

Bonus tips on managing summer for each dosha

While summer is hot, it impacts people with different dosha types differently. While we know hydration is key in dealing with the excessive heat, the hydration needs of every dosha are different. Here’s a dosha-specific guide and tips on managing the summer heat, as per Ayurveda.

For Pitta Dosha (Fire & Water Elements)

Pitta individuals are prone to overheating, leading to irritability, inflammation, and digestive issues.

Hydration: They must begin their day with lukewarm water infused with lemon and mint to stimulate digestion and cool the system. Throughout the day, they can sip on water infused with cucumber slices, rose petals, or melons to maintain hydration and pacify excess Pitta.

Diet: Can have more of sweet, bitter, and astringent tastes. Add foods like cucumbers, watermelon, coconut water, and mint into your meals. Avoid spicy, oily, and fried foods, as they can aggravate Pitta.

Herbal Teas: Consume herbal teas made from coriander, fennel, and rose petals. These herbs possess natural cooling properties that help reduce inflammation and support digestive health.

Exercise: For pitta people, it is a good idea to engage in calming activities like swimming or gentle yoga. Practices like forward bends and gentle twists can help release tension and promote circulation. Pranayama techniques like Sheetali and Sheetkari breathing can be very cooling on the body.

For Vata Dosha (Air & Ether Elements)

Vata types may experience dryness and restlessness during summer.

Hydration: Sip on warm herbal teas throughout the day to stay hydrated without cooling your body. Avoid caffeinated and diuretic drinks like coffee, which can further dehydrate you and increase your anxiety levels.

Diet: Go for warm, moist, and grounding foods like cooked grains, root vegetables, and soups. You can have healthy fats such as ghee and olive oil to combat dryness.

Establish a consistent daily routine, including regular meal times and sleep schedules, for stability and reduced restlessness.

Self-Care: Practice Abhyanga (self-massage) with warm sesame or almond oil to nourish the skin and calm the nervous system.

For Kapha Dosha (Earth & Water Elements)

Kapha individuals may feel lethargic and heavy during summer.

Hydration: Opt for warm or water (at room temperature) infused with lemon or ginger to stimulate digestion. Limit intake of cold and sugary drinks that can increase Kapha’s heaviness.

Diet: Choose light, spicy, and astringent foods to rev up the digestive fire. You can go for bitter greens, legumes, and spices like turmeric and black pepper.

Exercise: Engage in vigorous physical activity during the cooler parts of the day to counteract sluggishness. Activities like brisk walking or dynamic yoga can be good for you.

Lifestyle: Avoid daytime naps, as they can increase Kapha’s heaviness. Instead, stay active and maintain a stimulating daily routine.