Recipes

Published on: 24-Apr-2024

10 min read

Updated on : 02-Sep-2024

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Anvesha Chowdhury

10 Nutritious Snacks Recipes For Summer To Keep You Cool And Energised This Season!

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Summer's here, and with it comes the scorching sun and a longing for lighter fare. But staying cool doesn't have to mean sacrificing nutrition or energy levels. According to a recent National Institutes of Health study, unhealthy snacking habits contribute to weight gain and nutrient deficiencies, especially during the warmer months.

So, readers, it's time to embrace the season's flavours with a variety of delightful snacks for the summer that are delicious and refreshing. This blog is your guide to conquering summer snack cravings with 10 delicious and nutritious recipes. Plus, you will learn about some amazing foods and drinks that can help you beat this summer heat!

Whether working, lounging by the pool, having a picnic in the park, or simply enjoying a lazy afternoon at home, these summertime snacks keep you cool and satisfied. Keep reading!

Table Of Contents

1. 10 Healthy Snacks For Summer To Incorporate In Your Diet

2. What Is The Best Summer Snack To Keep You Hydrated This Summer?

3. What Snacks Are Good For Hot Weather?

4. Dietitian’s Recommendation

5. The Final Say

6. FAQs

7. References

10 Healthy Snacks For Summer To Incorporate In Your Diet

Children and teens will love this healthy, delicious and easy summer snack! Try it now:

Ingredients	Preparation Method
¼ cup Boiled Mashed Fresh Peas	Take 1/4th cup of peas, boil, and mash to a paste. Keep aside. In a mixing bowl, combine the prepared rice flour, 2 teaspoons rice flour, 2 teaspoons besan, 1/2 teaspoon minced ginger, 1/2 teaspoon green chilli paste, and 1/4 teaspoon salt with water, mixing well with a spoon. Heat 1/2 tsp oil on a nonstick fry pan at a low flame. To form a pancake, scoop the batter, put it in the pan, and spread it evenly. Cook one side, flip, and ensure the other side is cooked. Both sides should be browned.
2.0 Tsp Rice Flour
2.0 Tsp Besan
1/2 Tsp Green Chilli Paste
1/2 Grated Tsp Ginger
1/4 Tsp Salt
1 Tsp Oil
¼ cup Water

2. Fresh Fruit And Sprouts Chaat

Looking for some refreshing zest? Well, this savoury summer snack will be a late-afternoon delight:

Ingredients	Preparation Method
Mixed sprouts of your choice (chana, moong, and lentils)	Rinse and boil the mixed sprouts until they are tender. Drain and let them cool. Chop the assorted fruits into bite-sized pieces. Combine the chopped fruits, boiled sprouts, onions, cucumber, tomatoes, and green chillies in a large mixing bowl. Cut various fruits into small pieces. Add chaat masala, lemon juice, and salt to the mixture. Then, combine the salad well. Garnish with chopped coriander and serve.
Assorted fruits (such as pear, apple, pomegranate seeds, and grapes)
Chopped onions
Chopped cucumber
Chopped tomatoes
Chopped green chillies (optional)
Chaat masala
Lemon juice
Salt
Chopped cilantro for garnish

3. Pineapple Coconut Popsicles

Next up in our list of healthy summer snacks, these popsicles are an ideal choice for kids after coming from school!

Ingredients	Preparation Method
2 cups chopped pineapple	In a blender, combine chopped pineapple, coconut milk, and sweetener (if using). Blend everything properly. Pour the mixture into popsicle moulds and add the sticks to hold after freezing. Now put the mould into the fridge for 6-7 hours and then remove it from the refrigerator. Run the mould in standard water to let the popsicle come out intact. Serve the pineapple coconut popsicles immediately.
1 cup coconut milk
2-3 tablespoons honey or maple syrup (optional)
Popsicle moulds
Popsicle sticks

4. Hung Curd Sandwich

Healthy, hearty and filling? This quick summer snack sandwich is your answer!

Ingredients	Preparation Method
Hung curd (Greek yoghurt)	Mix hung curd with grated cucumber, carrot, bell peppers, and cilantro. Season with salt and black pepper. Spread the mixture on whole wheat bread slices. Optionally, toast the sandwiches with butter or ghee on a pan until golden brown. Cut into halves or quarters and serve.
Grated cucumber
Grated carrot
Chopped bell peppers
Chopped cilantro
Salt and black pepper
Whole wheat bread slices
Butter or ghee (optional)

5. Sattu Drink

This mouthwatering snack in summer recipe is guaranteed to cool you down on hot afternoons:

Ingredients	Preparation Method
2 tablespoons sattu (roasted gram flour)	Add a glass of lemon juice, sattu, black salt, and roasted cumin powder. Pour water into the glass. You can blend the mixture to make a smooth drink. Garnish with chopped mint leaves. Serve the sattu drink chilled and enjoy its refreshing taste!
1 glass of water
1 tablespoon lemon juice
1/2 teaspoon roasted cumin powder
Black salt to taste
Chopped mint leaves for garnish (optional)

6. Corn Bhel Recipe

Treat yourself to the taste of summer with this sensational snack for summer recipe, a must-have for your sunny-day adventures.

Ingredients	Preparation Method
Boiled corn kernels	Place cooked corn, chopped onion, tomato, cucumber, and green peppers (if used) in a mixing bowl. Add chaat masala, chopped coriander, salt to taste, and lemon juice. Combine everything well. Serve the cornbread immediately as a refreshing and flavorful snack.
Chopped onions
Chopped tomatoes
Chopped cucumber
Chopped green chillies (optional)
Chopped cilantro
Chopped cilantro
Lemon juice
Salt to taste

7. Mango Salsa with Homemade Tortilla Chips

Experience the taste of summer with this irresistible recipe, bursting with freshness and wholesome goodness.

Ingredients	Preparation Method
For Mango Salsa: Ripe mangoes, diced	Preheat the oven to 175 degrees Celsius. For Mango Salsa: Combine mango, chopped red onion, green chilli, chopped coriander, lime juice, and salt in a bowl. Serve the homemade tortilla chips with the mango salsa as a delicious and refreshing snack.
Chopped green chillies
Onion, finely chopped
Fresh coriander, chopped
Lime juice
Salt to taste

8. Fruit Salad With Mint Sauce

Whip up a batch of this recipe and enjoy a burst of summertime goodness in every mouthful.

Ingredients	Preparation Method
1 tablespoon olive oil, ¼ cup mint leaves	Cut the fruit into pieces, and add organic honey to it. Crush the leaves coarsely in a mixer grinder to create the sauce. In a deep bowl, toss all the ingredients mentioned above well. Toss again after adding the dressing.
1 tablespoon lemon juice
1 tablespoon organic honey
1/2 teaspoon sea salt
1/2 cup unpeeled apple
3/4 cup orange slices,
1 cup torn lettuce
1/2 cup red pepper cubes
1/2 cup yellow pepper cubes

9. Cold Peanut Chaat Recipe

Cool off in style with this refreshing recipe, the perfect way to enjoy the sunny days ahead.

Ingredients	Preparation Method
Roasted peanuts	Combine chopped onions, roasted peanuts, tomatoes, green chillies (if using), cucumber, and coriander in a bowl. Sprinkle salt and chaat masala as per your requirement. Sprinkle salt and chaat masala as per your requirement. Toss well to combine. For at least 30 minutes, refrigerate the peanut chaat to allow the flavours to incorporate well. Serve chilled as a refreshing and nutritious snack.
Chopped onions
Chopped cucumber
Chopped tomatoes
Chopped green chillies (optional)
Chopped cilantro
Chaat masala
Salt
Lemon juice

10. Instant Pav Bhaji Masala Toast

Last but not least, this delightful filling meal is on our snacks for the summer list!

Ingredients	Preparation Method
Whole wheat Bread slices 2	Toast the bread until crisp and brown, and apply oil or butter to the toast. Sprinkle the pav bhaji masala on the bread slices. Top bread slices with chopped onions, tomatoes, bell peppers, and cilantro. Over the vegetable toppings, sprinkle salt and drizzle lemon juice. Toast the ready bread on the tava on mill heat for 5 minutes to let the vegetable cook a little bit. Serve hot as a delicious and flavorful instant pav bhaji masala toast.
Pav bhaji masala 1 tsp
Low fat butter or oil ½ tsp
Chopped onions 1/2
Chopped tomatoes 1/2
Chopped bell peppers 1/2
Handful of chopped cilantro
Lemon juice 1 tsp
Salt

Also Read: 16 Healthy Snacks To Eat At Work

What Is The Best Summer Snack To Keep You Hydrated This Summer?

You can switch up your hydration routine by including these liquids as snacks for the summer:

1. Coconut Water

Natural coconut water is rich in electrolytes such as potassium and magnesium, making it a good choice for staying hydrated. It is refreshing and low in calories, ideal for hot summer days.

2. Iced Herbal Tea

Herbal teas such as peppermint, chamomile, or hibiscus are caffeine-free and hydrating. Brew some herbal tea, chill and pour over ice for a refreshing summer drink.

Also Read Herbal Teas: The Benefits Of Healing Herbs | ToneOp

3. Lemon Water

Adding a slice of lemon to water adds flavour and provides vitamin C and antioxidants. Lemon water is refreshing and hydrating, making it a perfect choice to beat the summer heat.

4. Fruit-infused water

Add fresh fruit like strawberries, oranges, or cucumbers to the water for a natural flavour. Juices are hydrating and delicious, making them a good alternative to soda.

5. Electrolyte Drinks

Commercial electrolyte drinks can help replace electrolytes lost in hot weather, especially if you sweat a lot. Look for options with the least amount of sugar and ingredients.

6. Aloe Vera Juice

Aloe vera is loaded with soothing and moisturizing properties that help beat the heat and reduce the signs of sunburn. Its juice can also help replace lost fluids and support digestion, making it helpful in staying hydrated during the hot summer months.

7. Sparkling Water

Sparkling water with a bit of juice or a few slices of fresh fruit is a refreshing, hydrating alternative to sugary sodas. Offers the drinks you want without added sugar or sweetener.

8. Cold Pressed Juices

Freshly squeezed juices from fruits and vegetables like watermelon, cucumber, or celery are hydrating and packed with vitamins and minerals. Just be mindful of portion sizes to avoid excessive sugar intake.

Also Read: 12 Hydrating Fruits And Vegetables For Summer To Beat The Heat!

What Snacks Are Good For Hot Weather?

Snacks for the summer should be hydrating, light, and easy to digest. Such snacks are perfect for hot weather. Here are some snacks for the summer that are ideal for staying cool during hot days:

1. Fresh Fruit

Fruits high in water, such as bananas, cucumbers, oranges, grapes, and strawberries, are good choices. They provide moisture and essential vitamins and minerals.

2. Smoothies

Prepare a refreshing smoothie with your favourite fruit, yoghurt, coconut water and ice. This delicious and hydrating snack can be customized to your liking.

3. Yogurt-Based Snacks

Yoghurt is cold and rich in probiotics. Enjoy a bowl of Greek yoghurt topped with fresh fruit, nuts, and honey, or make a yoghurt parfait with yoghurt, granola, and berries.

4. Chilled Soups

Cold soups like gazpacho or cucumber soup are ideal for hot weather. They're refreshing, moisturizing, and full of nutrients from vegetables and herbs.

5. Frozen Treats

Homemade ice cream made with fresh juice or yoghurt, frozen berries, or frozen banana slices dipped in dark chocolate is a delicious and refreshing option for a hot weather snack.

6. Salads

Fresh salads containing leafy greens, tomatoes, cucumbers, and other seasonal vegetables are hydrating and rich in fibre and nutrients. To enhance the flavour, add protein like chicken or tofu.

Also Read: 5 Nutritious And Healthy Indian Raw Salad Recipes For Dinner

7. Cold Sandwiches Or Wraps

Make a sandwich or wrap with lean meat, such as turkey or chicken, plenty of vegetables, and spices. Let them cool until you're ready to snack.

8. Chilled Fruit Salad

Refrigerate a bowl of fresh fruits such as melon, pineapple, kiwi, and strawberries. This is an easy, hydrating snack that's perfect for warm weather.

9. Infused Water

Drink water with fresh fruits, vegetables, or herbs. Try combinations like cucumber and mint, lemon and basil, or watermelon and lemon to add flavour.

These delicious snacks help keep you cool and hydrated during hot weather, ensuring you stay refreshed and energized throughout the day.

Dietitian’s Recommendation

As a dietitian, I recommend choosing nutritious, healthy, and refreshing snacks during summer. Choose fresh fruits such as bananas, grapes, and citrus fruits, which have high water content and are rich in vitamins and antioxidants. Add veggies like cucumbers, bell peppers, and tomatoes for more moisture and fibre. Choose whole foods like nuts, seeds, and yoghurt to enjoy a combination of protein, healthy fats, and probiotics. Avoid soft drinks and snacks and opt for homemade options like smoothies, fruit salads, and yoghurt parfaits. Drink plenty of water daily to stay hydrated, and consider herbal tea or infused water a delicious alternative. Remember to listen to your body's hunger and fullness signals and snack happily to improve your health and overall well-being throughout the summer.

Dt. Akshata Gandevikar

The Final Say

In summary, summer snack foods have many benefits, are ingredient controlled, have good value, improve mood, and provide creative cooking opportunities. Combining healthy and delicious snacks during the summer months can nourish your body, satisfy your appetite, and make the most of the season.

FAQs

1. What is the best summer snack?

The best summer snack is often one that's hydrating, refreshing, and packed with nutrients, like watermelon slices or cucumber sticks with hummus.

2. Name some easy to make vegan summer snack ideas.

Here are some vegan summer snack ideas:

Grilled Vegetable Skewers
Avocado Toast with Cherry Tomatoes
Mango Salsa with Homemade Tortilla Chips

3. Can you suggest some delicious evening snacks for the summer?

Here are some easy summer snacks to munch on in the evening:

Peas Pancakes
Fresh fruits and sprouts chaat
Cold peanut chaat
Fruit salad with mint sauce
Corn bhel
Mango Salsa with Homemade Tortilla Chips

4. What are some healthy summer snacks for pool parties?

You can try these healthy summer snacks for pool party:

Fresh Fruit Platter with Yogurt Dip
Veggie Sticks with Guacamole
Frozen Grapes or Banana Pops

5. What are some summer snacks for kids?

Here are some quick summer snacks for kids that can be healthy as well as tasty:

Fruit Salad

Watermelon Popsicle Sticks
Vegetable Wraps
Peanut Butter Banana Yogurt Popsicles
Hung Curd Sandwich
Pineapple Coconut Popsicles

References

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