Recipes: Fitness experts share low-calorie summer drinks to quench your thirst

If you’re bored of the same old nimbu-paani mixes and sachets for summer coolers, we’ve got good news for you as we’ve unearthed some delicious yet low-calorie summer drinks to quench your thirst this season. hot. If you too feel that on a hot summer day there’s something magical about holding a light, refreshing, fizzy drink in your hand, give these low-calorie drink recipes suggested by fitness experts a try. to help you beat the heat this summer.

1. Homemade ginger ale:

In an interview with HT Lifestyle, Registered Dietitian, Nutritionist, Physical Therapist and Certified Diabetes Educator, Dr. Archana Batra suggested, “A refreshing glass of ginger ale is a fantastic drink that is simple to make at home. Ginger ale is amazingly cool and fresh when made with ginger cubes, lemon zest, and club soda. Not only that, ginger is a top restorative ingredient to soothe muscle aches, fight bad breath, help prevent cancer, reduce inflammation, aid weight loss, lower blood sugar and cholesterol level.

She advised, “To make ginger ale at home, you will need 2 inch pieces of fresh ginger juice, sparkling soda water, lemon juice and honey. First you need to grate ginger and lemon and squeeze their juice. Filter the ingredients through a fine mesh strainer. Then mix the honey and the sparkling or carbonated water in your jar. Drink it and enjoy!

Dr. Archana Batra added, “The drink can also be customized with a few add-ons to suit your tastes which will also enhance the taste as well as the nutritional value. Cinnamon being the perfect companion to ginger, can help boost intelligence, fight inflammation and infections and also help you relax. For soothing and refreshing summers, nothing beats the combination of mint and ginger! This combination is also beneficial for muscle pain. You can also add fruits like lemons and limes, cherries, oranges to your ginger ale in addition to herbs and spices to give it a whole new flavor.

2. Aam Panna:

According to nutritionist Dr Rohini Patil, “Aam Panna is one of the most famous and traditional summer drinks to combat hot summers. Aam panna is made from raw mangoes. This tasty and tangy drink contains vitamin A, B1, B2 and C. And it is a good source of carbohydrates and essential minerals. This drink is good for eyesight, improves digestion and boosts immunity. Here is the recipe –


• 1 large raw mango

• ¼ cup jaggery

• ½ teaspoon of cardamom powder

• ¼ teaspoon roasted cumin seeds

• ½ teaspoon ground pepper

• 1 tablespoon rock salt (kala namak)

• 2 cups of water

• 3 tablespoons of fresh mint leaves


Wash the raw mango and under pressure, the pressure cooker takes 1 raw mango and add 2 cups of water. Pressure cookers for 4-5 whistles. Leave to cool and remove the seeds and remove the pulp from the cooked mango. Transfer the pulp to a blender. Add 3 tablespoons fresh mint, ¼ cup jaggery. Mix until you get a smooth paste without adding water.

Add ½ teaspoon of cardamom, the powder, ½ teaspoon of cumin powder, ½ teaspoon of pepper powder and salt according to your taste. Mix well. And the Panna concentrate is ready. Serve in a glass take 1-2 tablespoons of Aam concentrate and pour cold water and mix well. Garnish with mint leaves.

3. Mint Iced Tea Blackberry:

Eshanka Wahi, a Dubai and Delhi-based wellness advocate and nutrition coach, said, “Iced tea is a great choice for your health. Iced tea, whether black, green or oolong, is low in calories, sugar free and high in antioxidants. Unveiling the grains of her secret recipe for delicious and light Blackberry Mint Iced Tea, Eshanka Wahi said, “This Mint Blackberry Iced Tea uses only three ingredients to capture the essence of in a glass. Some of the benefits of drinking blackberry tea include the fact that it is rich in antioxidants, can improve cardiovascular health, aids in detoxification, boosts the immune system, has anti-inflammatory properties, is rich in vitamin C and vitamin K and high in fiber. .”


4-5 cups of water

4-5 tea bags of your choice

A handful of fresh mint leaves

5-6 fresh blackberries

½ tbsp raw honey, to taste


In a blender, add blackberries, mint, raw honey [as per your taste], and water. Blend until completely smooth. Strain the mash mixture into a small bowl using a fine mesh strainer and set aside. Next, bring 4 cups of water to a boil, then pour over the tea bags and steep for 10 minutes.

Once the tea has steeped, remove the tea bags with a slotted spoon and discard them. Pour in the blackberry syrup and stir well. Taste and, if necessary, adjust the sweetness. Refrigerate until completely chilled. Pour into glasses filled with ice and garnish with a few blackberries and mint leaves when serving.

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