Eat to beat the heat

If summer is spoiling your appetite, SAPNA SARFARE asks three prominent chefs to share recipes which are light, taste great and perfect for the scorching heat.

Even as the summer heat refuses to let down the hot factor, few ways can make sure you remain hot and not the sun. After all, one always feel one does not want to eat during summers. Eating light and delicious should be the best thing possible. Three chefs from prominent hotels give us recipes which let you feel energetic despite the scorching sun.

Chef Giuseppe Lioce, The Westin Pune Koregaon Park in Pune is very thrilled to see his favourite Alfonso mangoes on the streets. “The figs and pears are also really sweet and tasty in summer. As we lose a lot of water due to dehydration, have melons as it is a source of vitamins and contains a lot of water. Avocado is great for salads. I recommend Arugula, cucumbers, tomatoes, broccoli, green beans, and herbs. You can use that for a simple salad, or also cook for healthy pasta.” Sanjay Mitra, Executive Chef, Four Points by Sheraton, Pune too feels fruits & veggies with high water content like gourds & squashes, and pears are great to reload the water lost in summers.

Eat to beat the heat

When it comes to organic food, Chef Mayur Tiwari, Executive Chef, JW Marriott Pune, feels it is the best food to consume during summers. “Food should be fresh to eat and easy on belly. As a chef, I always focus on what is in the season. Farmers put a lot of effort to grow us seasonal fresh fruits & veggies.” The top 5 food products which he would like to use this season are: Watermelon, Arugula, Green Apple, Fresh Tomatoes and Mint.

Chef Lioce recommends seasonal fruits with some yogurt and Italian espresso for breakfast. “I prefer eating pasta salads containing cold Italian pasta mixed with broccoli, baby corn, tomatoes, green beans, and other seasonal vegetables for lunch. For dessert, vanilla ice cream with Alfonso mangoes & strawberry is something delicious and healthy. At teatime, I recommend eating a pie topped with custard and some fresh fruit. For dinner, try a nice vegetable soup like minestrone, and for the main course, I would recommend grilled chicken, followed by steamed broccoli, garlic and chilly. I would suggest 4 meals a day, rich in vegetables, fruits and juices.”

Chef Mitra agrees with Chef Lioce on having bowl of fruits like water melon, musk melon, pineapple, papaya, apple and pears with yoghurt for breakfast. “Lunch should consist of vegetables, dal (thin & soupy) yoghurt and carbohydrates like rice, chapattis, pasta, potatoes and banana. The potassium in banana helps to regulate body fluids lost due to excessive sweating. Eat regular small, starchy carbohydrate snacks during the day to keep your body’s blood-sugar and energy levels even. Veggies should not be overcooked as they will lose major nutrients and depletes them of their water content. Black tea with lemon or green tea with milk and honey is advisable. Avoid heavy snacks during tea. Dinner should be early.”

Continuing on this, Chef Mayur Tiwari feels breakfast must give the body energy for the whole day and cooling from all the sun. “Lunch can be something like salads or sandwiches with a glass of fresh juice. Tea is the time when you should skip the tea and switch on iced black coffee, something lightly baked or a pie. Dinner should be light and early. In between if you feel, have some vegetable crudités or bread sticks with light dressing to kill your hunger.”

Green Apple, Celery & Spinach Juice

l 500 gm Green apple
l 30 gm Mint
l 20 gm Celery stick

Wash apple, mint and celery sticks. Cut the apple into quarters and remove seeds from apple. Extract juice of clean apple, mint and celery sticks. Strain the juice and serve it chilled.

– Recipe by Chef
Mayur Tiwari, Executive Chef, JW Marriott Pune

pasta & fruit salad


l  200 gm Macaroni Pasta

l  200 gm Watermelon

l  200 gm Musk Melon

l  100 gm Green Grapes

l  100 gm Black Grapes

l  100 gm Pomegranate

l  60 gm Eggless


l  30 gm Whipped Cream

l  75 gm Lettuce Lollo Rosso

l  75 gm Lettuce Romaine

l  75 gm Iceberg Lettuce

l  Salt to taste

l  2-3 gm crushed Pepper


Boil the pasta till it is cooked and then drain & cool. Cut all the melons with the melon scooper or baller. Cut the grapes into half. Separate the seeds from pomegranate shells. Wash the leaves of all the lettuce and drain. Then pat dry. Tear the iceberg lettuce with your hand, mix it with cooled pasta and all the prepared fruits. Add mayonnaise and whipped cream. Mix well with salad spoon. Add salt and crushed pepper as per taste. Serve chilled garnished with lollo rosso and romaine lettuce leaves.

– Recipe by Chef
Sanjay Mitra,
Executive Chef,
Four Points by
Sheraton, Pune 

Insalata Del Pastore


l  400 gm Rocket Salad

l  200 gm Pears

l  200 gm Goat Cheese

l  100 gm Walnuts

l  50 gm Sugar

l  200 ml Red Wine

l  30 ml Honey

l  1 Lemon Juice

l  2 tbsp Extra Virgin Olive Oil

l  Salt as per taste


Peel the pears and cut them into thin slices. In a pot, pour the red wine and add the sliced pears to it. Boil it for about 20 minutes. Meanwhile, take the rocket salad, wash it and set it aside. In a hot pan, put sugar and add the walnuts. Cook until you have crunchy caramelized walnuts. Mix the honey, olive oil, lemon juice and salt energetically in a separate bowl, until the dressing result is thick. Now, take the Rucola salad, spread the honey dressing, and add the pears and the caramelized walnuts. Finish with goat cheese on top.

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