With the sun blazing overhead and temperatures soaring, our bodies crave something cool, soothing, and refreshing. But what if your summer drink could do more than just beat the heat? Enter kokum — the tangy, vibrant superfruit from the Western Ghats of India — known for its cooling and anti-inflammatory properties. Nutritionists and wellness experts now recommend kokum not just for its taste but for its powerful health benefits, especially in reducing inflammation, aiding digestion, and promoting heart health.
Why Kokum Deserves a Spot in Your Kitchen
Kokum, also called Malabar tamarind, has long been a staple in Konkani, Goan, Maharashtrian, and Gujarati cuisine. Low in calories and rich in soluble fiber, kokum is packed with essential nutrients like vitamin A, B3 (niacin), B12 (folic acid), iron, potassium, magnesium, and manganese. Its antibacterial, antiviral, and antioxidant properties make it an all-around superfood—helping with weight loss, improving cholesterol levels, controlling blood sugar, and boosting gut health. It’s a natural coolant, an age-old remedy for acidity, and a hunger suppressant that can help control those unwanted cravings.
The Nutritionist’s Favorite: Kokum Cooler Solkadi
Nutritionist Palak Nagpal recently shared a unique recipe on Instagram, which she lovingly calls “not just a pink drink, but your new summer hack.” Her version of the classic solkadi not only cools you down but also works wonders for reducing inflammation and keeping your gut happy.
Ingredients:
• Dried kokum
• Water (as needed)
• Fresh coconut (chopped)
• 1 small piece of ginger
• 2 garlic cloves
• Salt to taste
• Roasted cumin seeds
• Optional: Beetroot for vibrant color
• Fresh coriander (chopped)
• Ice
Method:
1. Soak a few chopped pieces of dried kokum in water for a few hours.
2. Strain the kokum water and discard the solids.
3. Blend the kokum water with coconut, ginger, garlic, cumin, salt, and beetroot (if using) until smooth.
4. Strain the paste over a bed of ice.
5. Garnish with chopped coriander.
6. You can reuse the leftover pulp by blending it again with fresh water.
7. Mix both extracts well and serve chilled.
Palak adds, “I first had solkadi at a beach in Goa, and I’ve been obsessed ever since. You need this on your summer table!”
More Kokum Recipes to Keep You Cool and Healthy
If you’re looking to get creative in the kitchen, Senior Executive Nutritionist Sneha Sanjay from Cloudnine Hospitals shares six more kokum-based recipes that are as delicious as they are nutritious.
1. Kokum Juice
A simple, sweet, and tangy drink perfect for hydration.
Ingredients:
• Kokum pulp
• Sugar or jaggery
• Mint ice cubes (optional)
Method:
• Mix kokum pulp with sugar and a little water.
• Add more water as needed.
• Serve cold with ice cubes for a refreshing drink.
2. Traditional Solkadhi
Another take on the classic coastal drink.
Ingredients:
• Kokum pulp
• Fresh coconut milk
• Jeera
• Curry leaves
• Mustard seeds
• Garlic
• Oil
• Coriander
Method:
• Soak kokum and extract the pulp.
• In a pan, temper mustard seeds, jeera, garlic, and curry leaves in oil.
• Add kokum pulp and water, and boil for 3–5 mins.
• Add coconut milk and boil for another 15 mins.
• Garnish with coriander and serve.
3. Kokum Rasam
A tangy twist to the South Indian staple.
Ingredients:
• Kokum
• Jaggery
• Green and red chilies
• Jeera
• Curry leaves
• Salt
Method:
• Boil kokum in water, strain, and reserve the liquid.
• Add jaggery and slit green chilies to the water and boil.
• Temper jeera, red chili, and curry leaves in oil and add to the rasam.
• Simmer for 5 more minutes and enjoy with rice.
4. Kokum Chutney
A spicy, tangy chutney for your meals.
Ingredients:
• Soaked kokum
• Jaggery
• Green chili
• Ginger
• Salt
• Grated coconut
• Urad dal
• Curry leaves
• Oil
Method:
• Blend kokum, coconut, green chili, ginger, jaggery, and salt into a fine chutney.
• Temper with oil, urad dal, and curry leaves for a punch of flavor.
5. Spicy Kokum Mocktail
For those who love a little spice with their sip.
Ingredients:
• Kokum pulp
• Soaked chia seeds
• Honey
• Finely chopped green chili
Method:
• Mix kokum extract, honey, and green chili. Shake well.
• Strain the chili, add soaked chia seeds, and serve chilled.
6. Kokum Chuski
A healthy desi popsicle to beat the heat.
Ingredients:
• Kokum
• Sugar
• Pepper powder
• Jeera powder
• Black salt
Method:
• Soak and pulp kokum, boil with sugar and water for 15–20 mins.
• Cool and strain the mixture.
• Add spices and freeze in molds for 3 hours to make chuskis.
Final Sip
Whether it’s the nutritionist-approved solkadi, a spicy kokum mocktail, or a frozen chuski treat, kokum offers a refreshing way to stay hydrated and healthy this summer. Its cooling nature, anti-inflammatory power, and gut-friendly benefits make it more than just a flavorful addition to your diet — it’s your new seasonal best friend. So, try these recipes, chill out, and let kokum work its magic on your body and taste buds!
Disclaimer: These recipes offer general wellness support. For personalized advice, always consult a healthcare professional.
