As the winter chill sets in across India, households turn to time-honoured, nourishing beverages that offer more than just warmth. These traditional drinks, deeply rooted in regional culinary wisdom, are powerful allies for health, providing essential nutrients, boosting immunity, and aiding digestion during the colder months.
Nutrient-Packed Warmth: Sheera and Raab
Among the plethora of winter concoctions, Sheera and Raab stand out for their dense nutritional profiles. Sheera, often called Besan Ka Sheera, is a comforting, semi-thick drink crafted from gram flour (besan), ghee, milk, and dry fruits. A 100-gram serving typically contains 150-170 calories, delivering substantial protein from the besan and healthy fats from ghee. This combination is excellent for soothing cold symptoms and strengthening the body's defenses. The addition of spices like black pepper and cardamom not only imparts warmth but also promotes digestive health, while dry fruits contribute valuable antioxidants.
Raab offers a different but equally wholesome profile. This traditional beverage is made using pearl millet flour (bajra), jaggery, ghee, and spices such as ginger and carom seeds. It is a robust source of sustained energy, with roughly 120-140 calories per 100 grams. More importantly, Raab is rich in iron, calcium, and fibre from the bajra, and natural sugars from jaggery. It is renowned for combating winter lethargy, improving digestion, and providing relief from common cold symptoms, making it a staple in many regions.
Ayurvedic Staples: Turmeric Milk and Spiced Infusions
No list of Indian wellness drinks is complete without the golden elixir, Turmeric Milk or Haldi Doodh. An Ayurvedic cornerstone, its primary benefit comes from curcumin, the active compound in turmeric, known for potent anti-inflammatory and immunity-boosting properties. A simple recipe involves warming a cup of milk with half a teaspoon of turmeric powder, a quarter teaspoon of black pepper (to enhance curcumin absorption), and a pinch of cinnamon. After simmering for five minutes, it can be sweetened with honey or ghee. This drink contains approximately 60-70 calories per 100 ml and is particularly beneficial for joint health and fighting infections.
The beloved Masala Chai and Adrak Chai (Ginger Tea) are winter essentials that do more than just please the palate. Masala Chai, infused with spices like cardamom and cinnamon, helps invigorate metabolism and supports digestion, with calorie content varying around 40 calories per cup based on milk and sugar. Adrak Chai, with its fiery ginger kick, is ideal for enhancing thermogenesis—the body's heat production process. A cup made with grated ginger, tea leaves, milk, and jaggery offers about 20-30 calories per 100 ml. The gingerol in ginger provides excellent digestive support and cold relief.
Simple Digestive Tonic: Ajwain-Jeera Water
For a virtually calorie-free option that focuses on digestive wellness, Ajwain-Jeera Water is a perfect choice. This simple drink is made by boiling cumin and carom seeds in water for about ten minutes, then straining and sipping it warm. With a negligible 5 calories per 100 ml, its carminative properties are highly effective in soothing bloating, indigestion, and abdominal discomfort, which can be common during winter when metabolism slows down.
Together, these beverages form a holistic winter wellness toolkit. They are not mere relics of tradition but scientifically sound choices that balance proteins, healthy fats, vitamins, and minerals with the wisdom of digestive spices. Incorporating them into the winter diet is a delicious strategy to maintain high energy levels, fortify the body against seasonal infections, ensure smooth digestion, and generate natural, comforting warmth. These drinks truly represent a timeless cultural practice where flavour meets function, nourishing both the body and the soul through the winter season.
