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Don’t just stick to water-rich fruits and veggies during summer; there are plenty of options that can help you stay hydrated. While peanuts themselves are not high in water content, they are a source of hydration as they can help you feel fuller for longer periods, reducing the need for constant snacking and increasing your overall fluid intake.
Peanuts are rich in healthy fats, protein, and fiber, making them a great energy source. Whether you're engaging in outdoor activities or simply trying to combat summer lethargy, incorporating peanuts into your diet can provide a sustained energy boost. Peanuts are packed with essential nutrients such as vitamin E, niacin, folate, magnesium, and potassium which are nutrients that support overall health and wellbeing, helping you stay active and vibrant during the summer months.
Quick Chaat
Peanut chaat is a flavorful and refreshing snack that's perfect for summer. Simply toss roasted peanuts with chopped onions, tomatoes, cucumbers, and green chilies. Add a squeeze of lemon juice, sprinkle with chaat masala, and garnish with fresh coriander leaves. This tangy and spicy chaat is not only delicious but also rich in protein and fibre, keeping you feeling full and satisfied on hot summer days.
Peanut Salad
Create a nutritious and filling salad by adding peanuts to your favourite greens. Combine fresh spinach, arugula, or mixed salad greens with cherry tomatoes, sliced bell peppers, and avocado. Top with roasted peanuts for added crunch and protein. Drizzle with a light vinaigrette dressing or a tangy yogurt dressing to enhance the flavours. This refreshing salad is a great way to stay cool and energized during the summer months.
Peanut Smoothie
Start your day on a nutritious note with a peanut smoothie packed with protein and flavor. Blend together frozen bananas, peanut butter, Greek yoghurt, spinach, and a splash of almond milk until smooth and creamy. You can also add a scoop of protein powder for an extra boost. This creamy and satisfying smoothie is a delicious way to fuel your body and keep cool during the summer heat.
Peanut Cucumber Sandwiches
Upgrade your summer sandwiches by adding a crunchy peanut spread. Mash roasted peanuts with a fork and mix with Greek yoghurt, lemon juice, salt, and pepper to create a creamy peanut spread. Spread the peanut mixture onto whole-grain bread slices and top with thinly sliced cucumbers and sprouts. Add a drizzle of honey or a sprinkle of red chilli flakes for extra flavour. These light and refreshing sandwiches are perfect for picnics or outdoor gatherings.
Peanut Masala Stir-Fry
Whip up a quick and nutritious peanut stir-fry using your favourite vegetables and protein sources. Heat a wok or skillet over high heat and stir-fry chopped vegetables like bell peppers, broccoli, carrots, and snap peas until crisp-tender. Add cooked chicken, tofu, or shrimp, along with a flavorful sauce made from peanut butter, soy sauce, garlic, and ginger. Toss everything together until well coated and garnish with chopped peanuts and green onions.
Verkadalai Sadam or peanut rice
This South Indian peanut rice is a flavorful dish that's perfect for summer. Cook basmati rice until fluffy and allow it to cool slightly. In a pan, heat some oil and add mustard seeds, dried red chillies, curry leaves, and urad dal. Once the spices are fragrant, add roasted peanuts and sauté until they're warmed through. Mix the peanut mixture with the cooked rice, along with a dash of turmeric powder, salt, and grated coconut.
