It is peak summer in most parts of India, and the rising temperature increases the risk of dehydration, skin burn, fever and infections if there is a lack of proper food habits. Following a seasonal diet will ensure the right supply of nutritional content to your body. Nature is very powerful and it provides with the right choices of foods which are fresh and have higher nutritional content than fruits and vegetables that are out of season.

Don’t be alarmed by the hearsays about avoiding the seasonal foods such as eating mangoes might cause heat boils. It absolutely does not cause any harm and only creates great memories! We are so lucky to have the best produce in this season which will not only provide your body with all the essential vitamins, minerals, enzymes, antioxidants or phytochemicals but also, helps you be hydrated well and cools down your body. They can help you enjoy a variety of colourful fruits and vegetables like cucumber, mango, melon varieties, jackfruit and berries. Cherish these instead of grabbing an ice cream or a chilled packaged beverage for it not only helps enhance the natural cleansing and healing abilities of our system but cuts down a lot of empty calories too! 

Mindful food choices in Summer:Summer and Nutrition

Coping tips to deal with the stressful heat: 

– Hydrate well. Water is very important for your system especially during summer to combat dehydration issues. You can also enjoy easy summer drinks like aam panna, coriander seeds or rebel seeds water, lemon mint water, tender coconut. Avoid aerated or packaged beverages.

-Control your portions. Most people will have less appetite during summer or will feel like having light foods. So, plan and have frequent small meals to ensure right nutrition to your body. 

-Avoid trendy diets and enjoy seasonal produce that are locally available which will benefit you better. 

-Avoid excessive caffeine, tea, coffee and alcohol as these tend to promote dehydration.

-Avoid deep fried, fast foods and spicy foods. Instead add Ginger, pepper, asafoetida, cumin or fennel seeds to your dishes for the punch and these will also help with digestive issues that are common in summer. 

Also, check out some refreshing dishes from our instagram page or recipes column to Summer and Nutrition and enjoy the season’s relish. 


Baked Spinach Pancakes

Pancakes are always a delight to eat. Especially if they are alsohealthy, easy to make, and have less calories in them. These kinds offood are always a great way to deal with obesity because they’refilling, and the energy from them isn’t a lot and can be easilyexpended. Here’s the recipe for this delicious pancake


  • 100 Cup Spinach
  • 50 Gms Wheat flour
  • 1/2 Tsp Ghee
  • 100 ml Milk

For vegetables

  • 1 Cup Mixed vegetables (carrot, beans, capsicum, cabbage)
  • 1 Onion (chopped)
  • 1 Tsp Chilli powder
  • 1/2 Tsp ghee/ butter

For the tomato gravy

  • 1 Cup Tomatoes
  • 1 Onion (chopped)
  • 2 cloves Garlic
  • 1 Tsp Chilli powder
  • 1/2 Tsp Oil


For the pancakes

  •  Put the spinach to cook with very little water. When cooked, blend ina liquidiser. Mix the flour, ghee, salt and milk.
  • Add half of the spinach puree and mix well. Prepare pancakes on a non-stick frying pan using a little ghee.

For the vegetables

  •  Heat the oil and fry the onion and garlic for 1 minute. Add thetomatoes and chilli powder and cook until soft. Blend in a liquidiser.

How to proceed

  • Spread a little tomato gravy on the bottom of a greased baking dish.Put a pancake in the dish, spread some vegetables and a little gravy ontop. Repeat and build up layers of pancakes, vegetables and gravy inthis manner. Bake in a hot oven at 200 degree C(400 degree F) for 20minutes and serve hot.

Salmon Salad

Lean meat is a great choice when you’re trying to eat healthy. Rich in potassium and low on sodium, Salmon is a really good choice of meat for people diagnosed with hypertension. This salmon salad recipe is simple and does not take a lot of prep time. So, here’s how to make it


  • 100 Gms Salmon
  • 100 Gms cucumber
  • 50 Gms Red, green and yellow bell pepper mixed
  • 50 Gms Onion
  • 75 Gms shredded cabbage
  • 1 Tbsp Fresh parsley

For the dressing

  • 1.2 Gms Pinch of salt and pepper
  • 1.5 Tsp Freshly squeezed lemon juice
  • 2 Tsp Olive oil


  • In a bowl, add the salmon, cucumber, bell peppers, onion, and cabbage.
  • Mix everything together until well combined.
  • In another small bowl, add the freshly squeezed lemon juice and olive oil.
  • Add salt and pepper, and whisk the mix until the ingredients are combined well.
  • Taste the dressing to check the seasoning and pour over the salad. Enjoy!


IngredientSodium (mg)Potassium (mg)
Salmon (100 g)20.25345
Cucumber (100 g)6.33183
Red bell pepper (50 g)0.85112
Green bell pepper (50 g)0.9277
Yellow bell pepper (50 g)0.78121
Onion (50 g)2.7585.5
Cabbage (75 g)11.2174
Parsley (15g)7.9669.9
Salt (1.2g) - a pinch480-
Pepper (2.5g)0.637
Fresh lemon juice (7ml)0.087.7
Olive oil (5ml)--
Palak Kichadi

Palak Kichadi

Spinach, or Palak is a rich source of magnesium, calcium, and phosphorus, along with the many other nutrients it serves. A great food choice to keep your blood pressure levels in check, this simple, healthy, and tasty Palak Kichadi can be your quick, go-to meal. Here’s the recipe
Course Main Course


  • 1/2 Cup Semolina (Rava)
  • 70 Gms Green gram (washed)
  • 1/2 Tsp Turmeric / Haldi
  • 3 Cup Water

For kichadi

  • 1 Tbsp Ghee / Oil
  • 2 Pods Cardamom
  • 1 Inch cinnamon
  • 1 Bay leaf / Tej patta
  • 1 Dried red chilli
  • 1/2 onion (finely chopped)
  • 1/2 Tbsp Ginger garlic paste
  • 1 Green chilli (slit)
  • 1 Tomato (finely chopped)
  • 1/2 Cup Palak/any spinach leaves
  • 1 Cup Water
  • 1 Tsp Salt


  • In a kadai heat 1 tbsp ghee/oil and saut. Add  2 pods of cardamom, 1 inch cinnamon, 1 bay leaf and 1 dried red chilli. Also saute ½ onion, till they turn slightly golden. Additionally, saute ½ tsp ginger garlic paste and 1 green chilli. Furthermore, add 1 tomato and saute till the tomatoes turn soft and mushy. Add palak puree and cook for 5 minutes or till palak changes colour. Then, add pressure cooked rice and moong dal. Also, add 1 cup water and 1 tsp salt.
  • Simmer and boil for 5 minutes or till kichadi absorbs palak flavour. Finally, serve palak kichadi hot topped with more coriander if required. Enjoy a healthy, tasty meal.


IngredientSodium (mg)Potassium (mg)
Semolina (125g)2.88355
Green gram (70g)8.73823.9
Turmeric (2.5g)0.0959.3
Palak/spinach (1/2cup)4.2562.5
oil/ghee (15g)--
Bay leaf--
Red chilli (5g)0.97112
Green chilli (5g)0.1621
Onion (30g)1.6551
Tomato (30g)2.9161.2
Ginger garlic0.1+0.15+5.3
Salt (1.2g)480 
Keyword Palak Kichadi


ONP Recipe - Vegan Chocolate chip

Vegan Chocolate Chip Cookies

Whether you prefer your cookies plant-based or you’ve just run out of eggs and can’t get to the market — vegan chocolate chip cookies are here to save the day! Check out this simple recipe for an explosion of chocolatey goodness
Course Snack


  • 2 Tbsp Almond Butter
  • 2 Tbsp Chocolate chips
  • 1/2 Scoop Plant protein powder
  • 1 Flax Egg 1 tbsp ground flax seed mixed with 2.5 tbsp water - let stand for 10 min
  • 1/2 Tsp Vanilla essence


  • Preheat oven to 180C and butter a baking sheet
  • Add almond butter and flax egg to a small mixing bowl. Add the protein powder, vanilla essence and chocolate chips to it
  • Scoop into 2 large cookies on a cookie sheet
  • Bake for 8-10 minutes or until golden brown
Keyword Cookies, Vegan


Orange Chia Seed Pudding

Add some zest to your breakfast with this orange chia seed pudding: healthy and innovative! Just five ingredients make up this delicious pudding; rest well while it infuses overnight and awaken to a refreshing meal.
Course Breakfast


  • 1/2 Cup Orange juice freshly squeezed
  • 1 Tsp Orange, zest
  • 1 Tbsp Honey
  • 1 Scoop Whey
  • 3 Tbsp Chia seeds


  • Mix together orange juice, orange zest, whey and honey
  • Add chia seeds and mix well
  • Pour into bowls or glasses and let sit 5-8 minutes
  • Stir again and refrigerate for 2 hours or overnight
  • Top with chopped oranges and serve chilled
Keyword Chia Seeds, Orange

Crispy Baked Garlic Tofu

A heartwarming snack for the monsoon season, these bite-sized pieces of tofu are sure to treat you right. Enhanced with garlic, baked to crispy perfection and topped with chilli sauce: what more do you need on a chilly evening!
Course Snack


  • 100 Grams Tofu cut into bite-sized cubes
  • 2 No Garlic cloves Minced
  • 1/4 Tbsp Soy sauce
  • 1/4 Tbsp Onion powder
  • 1/8 Tbsp Cornstarch
  • 1 Tbsp Water
  • 1/2 Tbsp Sugar
  • 1/4 Tsp Chilli sauce


  • Preheat oven to 400°F. Place tofu pieces on a silicon baking mat or a baking sheet lined with parchment paper. Bake the tofu for 35-40 minutes until golden and crisp around the edges, flipping the pieces halfway through.
  • When the tofu is almost done, make the sauce. In a small saucepan over medium heat, add garlic, soy sauce, onion powder, brown sugar and sriracha. Add cornstarch and water to a small bowl and mix until cornstarch is fully dissolved. Add this mix to the saucepan. Bring to a gentle boil and stir until everything is completely mixed and the sauce has thickened. If your sauce is too thick, you can add another 1 tbsp of water.
  • Add the baked tofu to saucepan and coat with sauce. Serve warm.


Chocolate Banana Nice Cream

Course Dessert


  • Food Processor


  • 1 No Banana Ripe
  • 2 Tbsp Dark cocoa powder unsweetened
  • 1 Scoop Whey protein


  • Slice bananas and freeze it overnight.
  • In a food processor, blend all ingredients until smooth.
  • Serve immediately or freeze for another 30 minutes to help firm ice cream up


Three Beans chat recipe

Three Beans Chaat

Course Snack
Cuisine Indian


For the chaat

  • 1/2 Cup rajma cooked
  • 1/2 Cup chana cooked
  • 1/2 Cup chowli (blacked eye) beans cooked
  • 1/4 Cup green beans cooked
  • 1/4 Cup onions chopped
  • 1/4 Cup tomatoes chopped
  • 1/4 Cup cucumber chopped
  • 1/4 Cup pomegranate

For the dressing

  • 1 Tbsp olive oil
  • 1 Tbsp lemon juice
  • 1 Tbsp chaat masala
  • salt and pepper(To Taste)
  • 1 Tsp coriander chopped


  • Whisk the olive oil, lemon juice, chaat masala, salt, pepper, chopped coriander to make a wonderful dressing.
  • Mix all the rajma, channa, chowli beans and green beans into the dressing.
  • Then add chopped onion, tomatoes and cucumber.
  • Mix it well and let it soak the dressing in the fridge for approximately an hour.
  • Serve chilled.


Asian Salad

Asian Salad

I've got a nice crunchy Asian salad for you guys with quintessential Asian flavours and loads of colourful veggires.


  • 1 Cup white cabbage chopped
  • 1 Cup red cabbage chopped
  • 1 Cup carrots grated or shredded
  • 1 Cup shelled edamame cooked
  • 3 green onions chopped
  • 1/2 Cup roasted cashews finely chopped
  • Handful fresh cilantro, chopped
  • Crispy wonton strips optional

For Dressing

  • 1 tbsp sesame oil
  • 1 tbsp rice vinegar
  • 1 tbsp honey
  • 1 tbsp fresh lime juice
  • 1 1/2 tsp freshly grated ginger
  • kosher salt and fresh black pepper


  • In a large salad bowl, toss together all of the salad ingredients. If using wonton strips, hold off on adding those until after the dressing.
  • In a small bowl, whisk together the dressing ingredients. Then pour over the salad and throughly toss to combine. Season with salt and pepper to taste. Serve immediately.