When my kids, despite their healthy, adventurous appetites, run away when lunch is served, I know summer has officially arrived. It’s time to retire the ghee-rich parathas, the cream-based curries and buttered recipes. Kids are less tolerant of hot weather, and often sacrifice eating to stay cool. So what’s a mother to do? Seek out light, nutritious meals that are kid friendly and easy on their delicate stomachs. And since it’s a hot, Indian summer we’re all dealing with, it’s best to go with these tried and tested traditional Indian recipes that are designed to beat the heat.

Summer food for kids 

Most kids have appetite drop during the hot Indian summers. Also, they sweat due to the heat. So a summer diet should include foods which are:

  • Good source of hydration
  • Replenish nutrients like sodium, potassium lost through sweat
  • Gut friendly
  • Light on tummy yet energy boosters

Watch this video to know how to modify your child’s diet during summer and how to easily include Indian summer foods for fighting the heat, sweating and appetite loss:

5 traditional Indian summer food recipes for kids

We recommend 5 traditional Indian summer foods (from different regions & cultures) that are easy to digest, provide energy and help combat heat and nutrient loss due to sweating.

1. Sattu Sherbet

This traditional summer drink offers excellent hydration during summer. It also prevents the body from overheating.

Ingredients (serves one):

  • Water – 1 glass
  • Sattu – 2 tablespoons (roasted channa or barley flour or the sattu of your region)
  • Jaggery powder – 2 tablespoons
  • Lemon (optional) – 1-2 squeezes
  • Mint leaves (optional) – as per liking for garnishing & flavour
  • Salt – as per taste

Method:

  • Mix all the ingredients till the powders dissolve
  • Chill in fridge or serve at room temperature
  • Stir before drinking

Cooking time: 5 minutes

Summer benefit:

  • Easy to digest and filling
  • Helps regulate body temperature and prevents overheating

2. Watermelon and cucumber soup

Ingredients (serves one):

  • Cubed watermelon – 150 ml  
  • Grated cucumber – 150 ml
  • Coconut milk or Curd – 250 ml
  • honey – 1 tablespoon
  • Mint – 2-3 leaves
  • Pepper (optional) – 1 pinch
  • Salt – as per taste
  • Subja* – 1/2 teaspoon
  • Water – 1 cup
  • Note: *Can be given to kids older than 1 year; give in soaked form 

Method:

  • Soak subja in water for 10-15 minutes
  • Place all the ingredients, except Subja and water, in the mixer grinder
  • Blend to get a smooth texture
  • Remove soaked subja seeds from water and add it to the blended mix
  • Serve cold in soup bowls with breadsticks or garlic khakra

Cooking time: 10 minutes

Summer Quotient:

  • Provides hydration & cooling effect 
  • Great source of potassium & sodium 
  • Light on the gut

3. Papeta par edu (Eggs on potatoes)

This Parsi dish is light, tasty and perfect for the fussy child who is feeling too hot to eat or doesn’t want anything spicy.

Ingredients (serves two):

  • Eggs – 2
  • Sliced or grated potatoes – 350 gm
  • Water – 1 cup
  • Ginger garlic paste – 1 tablespoon
  • Chopped coriander – 1 teaspoon
  • Vegetable oil or butter – 2 tablespoons
  • Grated cheese (optional) – 100 gm
  • Pepper (optional) – 1 pinch
  • Salt to taste

Method:

  • Pre-soak the potatoes in cold water to remove excess starch
  • Heat the oil in the pan; add the ginger garlic paste & sauté for 2-3 minutes
  • Add the potatoes, salt and pepper in the pan and cook for 5 minutes
  • Add water; let the potatoes fry till the liquid evaporates
  • Spread the potatoes across the pan evenly
  • Either beat the eggs or remove them from the shell with the yolks intact
  • Gently pour the eggs on top of the potatoes
  • Sprinkle coriander, continue cook till the eggs set
  • (Optional) Put some grated cheese on top and cook for another minute
  • Serve hot with toast or roti (optional)

Cooking time: 20 minutes

Summer Quotient: 

  • Light, non-spicy meal packed with energy boosters

4. Dudhi Halwa

A sweet dish that is as nutritious as it is tasty, this halwa is ideal for summer as dudhi or lauki contains high water content.

Ingredients (serves two):

  • Grated dudhi – 2 cups
  • Milk* (full-fat milk preferably) – 2 cups
  • Jaggery powder/sugar – 3 tablespoons
  • Ghee – 2 tablespoons
  • Elaichi (green cardamom) powder – 1/4 teaspoon
  • Chopped almonds or cashew nuts (optional) – 10 pieces each
  • Note: *One can opt for condensed milk if short on time.

Method:

  • Heat ghee in a thick pan (kadai); add the grated dudhi
  • Stir for 3-4 minutes till doodhi starts drying out
  • Add the milk, frequently stir so the milk does not splutter
  • Keep stirring till milk reduces to more than 50-70%
  • Add jaggery/sugar, followed by nuts
  • Cook for 5 minutes till the contents thicken and ghee begins to separate out
  • Add the elaichi powder and stir well
  • Serve hot or cold

Cooking time: 30-45 minutes 

Summer Quotient:

  • Good for hydration and energy
  • Rich in sodium and potassium 

5. Mango curry

Mangoes are the perfect summer treat, and they lend themselves very well to savoury dishes your kids will love.

Ingredients (serves two):

  • Ripe mango pulp – 2 cups
  • Gram flour – 3 tablespoons
  • Whipped curd – 3 tablespoons
  • Ginger paste – 2 teaspoons
  • Jeera seeds – 1 teaspoon
  • Vegetable oil – 1 tablespoon
  • Jaggery powder – 2 teaspoons
  • Green chillies (small) – 1 piece
  • Curry leaves – 10 leaves
  • Water – 1-2 cups
  • Hing – one pinch
  • Salt – as per taste

Method:

  • In a bowl add gram flour and a little water; mix well
  • Heat a pan and add mango pulp, curd and gram flour paste
  • Pour in the remaining water and add hing
  • Blend chillies and ginger paste in a mixer and then add to the pan
  • Separately, heat oil in another pan and make a tadka with jeera seeds and curry leaves
  • Add tadka to the mango paste and cook on low flame for 15 minutes
  • Add jaggery powder and mix well
  • Serve with rice

Cooking time: 30 minutes

Summer quotient:

  • Energy booster
  • Helps prevent heat stroke

Conclusion

Your kids need something light and cool for their summer meals, that are tasty yet nutritious. These recipes will help you achieve just that, and you won’t have to chase your child with a spoonful of food around the house in a bid to get him to eat.