With the Indian Meteorological Department (IMD) forecasting soaring temperatures in the coming weeks in Goa, and the State government issuing a summer advisory to deal with the rising heat, keeping oneself cool in the days to come is imperative.
In order to prevent heat-related illnesses, experts recommend that one should incorporate hydrating and cooling foods and beverages into one’s diet.
Fortunately, there are several local ingredients, which are easily available, that can aid in this endeavour and can be added to create summer-friendly dishes and beverages.
“It is of paramount importance that one should regulate their body temperature through dietary alterations during the summer months in Goa,” states consultant nutritionist and dietician from Healthway Hospitals, Old Goa, Varsha Bhide.
“Recommended coolers to keep oneself hydrated are coconut water, fresh fruits like watermelon and pineapple, kokum juice and sol kadi to improve gut health,” Bhide suggests.
"These replenish electrolytes, antioxidants, minerals and vitamins lost to sweat and temperature regulation,” she adds.
“Kokum is a readily available, beloved ingredient in Goa. Syrup extracted from the fruit of the kokum tree, renowned for its cooling properties, makes for the perfect summer drink,” says faculty chef at the Verna-based Kamaxi College of Culinary Arts (KCCA), Chef Alison Melroy Fernandes.
"I also enjoy experimenting with kokum, incorporating it into various recipes,” adds Chef Alison, who also lists cashew neero, the sweet, unfermented juice of the cashew apple, as a preferred summer beverage, and Ambade Sasav or Goan hog plum curry as a dish that is compatible with the summer heat.
According to Pranav Dhuri, co-owner of Petisco Goa, the summer-favourite fruit, mango, which can be ‘heaty’ if eaten in large quantities, has been adapted into a cooling avatar in Petisco Goa’s summer menu.
“The Coco Ambo gin-based cocktail utilises Mankurad mangoes and coconut milk for a refreshing drink. Our cocktails, made with urrak, the traditional Goan spirit from the juice of fermented cashew apples, are also effective coolers,” says Dhuri, who is also secretary of the National Restaurant Association of India - Goa Chapter.
People should also consume more raw onion in salad form – its benefits were first reported during the construction of the pyramids of Giza in Egypt, when raw onion was given to the workers to prevent sunstrokeMiguel Braganza, Former Goa Agricultural Officer, and executive committee member of the Botanical Society of Goa
"We also utilise cooling ingredients like cashew apple, tender coconut flesh, jackfruit, breadfruit, raw mangoes, bilimbi (bimbli) and kokum in our menu offerings,” adds Dhuri.
Former Goa Agricultural Officer and executive committee member of the Botanical Society of Goa, Miguel Braganza, fondly known as the ‘Plant Man’ of Goa, highlights the importance of wood apple or bel fruit, known as belfoll in Konkani, in overcoming heat exhaustion.
“Syrups made from belfoll are available in stores in Margao and efficiently combat the heat," states Braganza.
"People should also consume more raw onion in salad form – its benefits were first reported during the construction of the pyramids of Giza in Egypt, when raw onion was given to the workers to prevent sunstroke,” he explains.
Maria Flavia Costa, a homemaker from Mapusa, prepares Mango Sasav, a sweet mango curry and Samarachi Kodi, a tangy dried prawn and dried mango preparation, every summer, as cooling meals for the family.
“Made with ripe mango, mustard seeds, salt, jaggery, coconut, ginger, garlic and chilli powder, Mango Sasav is a cooling dish that anyone can prepare during the summer,” says Costa.
Adding these ingredients to one’s daily summer diet in Goa will help the people beat the heat and stay hydrated and nourished.