Summer is here! Try these healthy fruit coolers which are appetising, nutritious, and hydrating writes Ramiya Sakthivel

Strawberry Mint Cooler (3 servings)

Ingredients
• 200 gm fresh strawberries
• 2 sprigs mint leaves
• 1 lime
• 6 tsp sugar
• 1 pinch salt

Preparation guide
• Wash strawberries thoroughly and ensure overripe/spoilt areas are cut and disposed.
• Blend strawberries in a mixer. Thoroughly wash 8-9 mint leaves and add to the mix.
• Add lime juice and sugar.
• Add a pinch of salt.
• Blend the mix, but not fully. Strawberry bits give a nice crunch to the cooler.
• Garnish with a slice of lime, and serve cool.

Health benefits
• Strawberries are rich in vitamin C, which protects the skin and fights ageing. They also contain phytochemicals and antioxidants that prevent cancer.

 

Fig and Raisin Cooler (4 servings)

Ingredients
• 14 fresh figs
• 15 gm black raisins
• 15 gm white raisins
• 4 cashew nuts
• 4 almonds (soaked overnight and blanched)
• 3 tbsp sugar
• 2 cups milk
• 1 pinch cardamom powder
• 3 drops rose essence

Preparation guide
• Wash figs, peel and slice each into 2 pieces.
• Set two slices aside.
• Grind blanched almonds and cashews in a mixer. Add raisins and sugar and grind again.
• Now add figs and grind, but not too fine. Add milk and blend together with cardamom powder and rose essence.
• Garnish with fig slices and serve cool.

Health benefits
• Figs and raisins are rich in iron, potassium and calcium. They are also rich in fibre and aid digestion. Raisins lower bad cholesterol.

 

Dragon fruit-mango Cooler (4 servings)

Ingredients
• 1 dragonfruit (large)
• 3 mangoes (medium)
• 1 cup yoghurt
• 3 tsp sugar
• 1 cup milk

Preparation guide
• Peel dragonfruit and cut into pieces. Set aside some pieces for garnishing.
• Cut half a mango into cubes. Set aside for garnishing.
• Wash and peel mangoes and blend well in a mixer. Add dragonfruit together with sugar and blend.
• Add yoghurt and milk and blend the mix.
• Serve in glasses with the reserved pieces of mango and dragonfruit.

Health benefits
• Dragonfruit lowers blood sugar levels. It enables production of prebiotics, which produce probiotics in our gut. It is also rich in vitamin C and iron and prevents premature ageing. Mangoes are fibre-rich and contain vitamins A, B6, C and K, folate and magnesium. They promote good eye health.