We all have flavours that become part of the rainy season—perhaps it's the taste of crispy pakoras with hot chai enjoyed with friends…or maybe it's the aroma of a spicy rasam..!

Infact, India being a fertile country,  there are many rainy season fruits and vegetables that grow during the monsoon season, which led to many regional dishes and eating habits. 

The best food to eat in the rainy season is food made up of  locally sourced ingredients to ensure better digestion and to enhance immunity. The food we eat in rainy season should consist of ingredients that ease  digestion and impart immunity  as the digestive system gets weaker in the rainy season and body is prone to many diseases.

Here are some ingredients to add to your rainy season food list-

1. Jaggery 

Jaggery is known to produce heat and provide energy. Additionally, jaggery is a good source of minerals and vitamins, making it a healthy alternative to refined sugar which contains no nutrients. According to studies (Hirpara et al., 2020), jaggery is a natural sweeteners with lots health benefits. Jaggery improves digestion, helps in cleansing the liver, provides stress relief and possesses anti-toxic properties as well. In fact in Ayurveda, jaggery is called “medicinal sugar”.

2. Honey

Honey has antibacterial,antiviral,antifungal, and antioxidant properties. Consuming Honey may also ease digestion, making it a healthy food to eat in the rainy season. It can be used as a natural sweetener in tea and herbal drinks. 

3.Ginger

Ginger is known as a universal medicine in Ayurveda. Studies show that it  has many compounds which have anti arthritis, anti inflammatory, antidiabetic, antibacterial, antifungal properties etc. Ginger is also known to ease digestion.

Also read-the universal medicine ginger

4. Moong Dal

5. Herbs

Herbs like coriander possess antioxidant and antibacterial properties, thus preventing many diseases. Studies highlight them as functional foods due to their wide range of cardiovascular benefits. Adding them to your diet not only enhances the flavour but also promotes your health during the rainy season.

6. Spices 

Spices are quintessential to Indian cuisine. In fact, many spices like cumin, black pepper, pippali etc are must-haves for monsoon season. Various Studies show that black pepper has  antioxidant, antifungal, antimicrobial properties and promotes digestion. 

7. Soups

Soups are another must-have for your  rainy season food list. In fact, Ayurveda recommends consuming soups in the rainy season. Soups made from lentils are known to ease digestion making it one of the best healthy food in rainy season.

8. Cereals

Rice, old barley, and wheat are easy to digest and they are also part of a wholesome diet recommended during monsoon season according to the seasonal dietary regime or Ritucharya of Ayurveda. 

Additionally, seasonal fruits and veggies, probiotics like buttermilk to ensure better gut health and Nuts are also consumed. Especially walnuts, as it contains omega-3 fatty  acid which is good for the brain. Seasonal fruits and veggies include  jamun, pomegranates, guava and gourds. Jamun or black plum is an excellent source of antioxidants, iron, and vitamins, making a perfect healthy food to eat in rainy season.

The abundance of naturally available ingredients has spurred the development of numerous monsoon-special recipes. Here are some top picks–

1. Karkidaka Laddu and Karkidaka Kanji/uluva Kanji

Karkidaka laddu and Karkidaka kanji are traditional Ayurvedic preparations consumed in Kerala during the monsoon month called Karkidakam. Karkidaka laddu is a nutritious snack made from red rice, spices, jaggery, etc. known for boosting immunity.  Karkidaka kanji is a medicinal rice porridge infused with ingredients like fenugreek. Both are integral to the monsoon wellness practices in Kerala, aimed at rejuvenating the body during the challenging rainy season. The uluva kanji is considered as one of the best food in rainy season.

2.Water Chestnut Curry/Singhare ki sabzi 

Singhare ki sabzi is often made during the monsoon season as water chestnuts are abundant during this time. Water chestnuts are nutritious and rich in fiber hence good for digestion.

3. Allu Wadi/ Patrode

Patrode is a traditional dish from the Indian states - Karnataka and Gujarat, made from colocasia (taro) leaves. The leaves are spread with a spiced gram flour paste, rolled up, steamed, and then typically sliced and sautéed. Patrode is particularly popular during the monsoon season when nutritious colocasia leaves are readily available. 

4. Aamat 

Aamat is a traditional dish from Chhattisgarh. It is made with bamboo shoots and seasonal vegetables and flavoured with indigenous spices and herbs. The dish has a distinct tangy and earthy flavour, highlighting the unique ingredients native to the region.

5. Paniyaram 

The traditional paniyaram, with ripe jackfruit is a South Indian delicacy. The combination of the soft, fluffy paniyaram with the distinct taste of jackfruit makes it a delightful monsoon food item.

6. Karonda Sweet Pickle

Karonda sweet pickle, or "Karonda meetha achar," is a monsoon special food due to the abundance of karonda berries during this season. The tangy and sweet flavours of the pickle complement the rainy weather, adding a burst of taste to meals!

The Rainy Season Food; Beyond the Splashing Raindrops and Misty Skies..

This article discussed many seasonal ingredients and the best food for the rainy season. With so many recipes, from delicious snacks like laddus to comforting dishes like aamat, Indian monsoon cuisine is rich and diverse. 

As the monsoon season is around the corner, how about trying some monsoon-special food items to make this rainy season extra special? 

Note: It's important to consult a healthcare professional before making any specific diet plan, as individual nutritional needs may vary.