Volume I · Jyeshtha – Ashadha
June
Cool, Nourish & Ganga Dussehra
Grishma · summerVolume II plan for June →
The season
Grishma (high summer) → pre-monsoon
| Aspect | In the book |
|---|---|
| Hindu months | Jyeshtha – Ashadha |
| Ritu | Grishma (high summer) → pre-monsoon |
| Weather | ≈ 25 – 38 °C, humid by month-end; monsoon arrives late June |
| Agni | Lowest of the summer |
| Dosha | Vata accumulating, Pitta high; humidity begins Kapha |
| Favour | Sweet and cool; unctuous and liquid; a little sour only with rains |
| Limit | Heavy, spicy, sour food; cold-from-fridge drinks; leftovers (spoil fast in heat) |
In season
Vegetables
Lauki, kaddu, bhindi, kundru, torai, parwal, cucumber, drumstick, early corn
Fruit
Mango (dasheri, langra), jamun, litchi, bael, falsa, plum, muskmelon
Other
Coconut, kokum (stored), sattu
Festivals & observances
| Occasion | In the kitchen |
|---|---|
| Ganga Dussehra (Jyeshtha Shukla Dashami) | Haridwar's great festival — sharbat seva (bael, rose), sattu, kheer; very large crowds. |
| Nirjala Ekadashi | Distribution of sharbat and water; fasting elders need careful hydration afterwards. |
| Rath Yatra (late Jun/Jul) | Sweet pongal, khichdi bhog. |
Kitchen guidance
- Food safety is critical: cook in small batches; nothing cooked sits above 2 hours at room temperature.
- Earthen-pot drinks; offer coconut water and buttermilk generously.
- From the first rains, shift gently to more cooked, warm food and digestive spices.
- Jamun season: small portions with rock salt — helpful for diabetic guests.
Daily rituals
- On waking
- Room-temperature water with soaked fennel (saunf water)
- At bedtime
- Warm milk with cardamom (avoid if humid-night indigestion)
Seven-day menu
The week at the table
Monday
- Breakfast
- Ragi malt porridge · banana
- Lunch thali
- Kaddu–toor dal sambar (mild)
- Bhindi with coconut
- Kundru thoran
- rice & phulka
- Pudina takra
- Evening
- Bael sharbat
- Dinner
- Vegetable stew · idiyappam
- Sweet
- Rice–coconut-milk payasam (80 ml)
Tuesday
- Breakfast
- Idiyappam with coconut milk · papaya
- Lunch thali
- Lauki–moong dal
- Torai–moong
- Kaddu khatta-meetha
- rice & phulka
- Cucumber pachadi (room temp.)
- Evening
- Coconut water
- Dinner
- Moong khichdi
- Sweet
- Aamras (lunch)
Wednesday
- Breakfast
- Moong dal chilla · mint chutney
- Lunch thali
- Lauki kadhi
- Parwal sabzi
- Lauki–peas
- rice & phulka
- Coconut chutney
- Evening
- Rose–fennel cooler
- Dinner
- Lauki soup · phulka
- Sweet
- Rose phirni
Thursday
- Breakfast
- Vegetable poha · jamun (6)
- Lunch thali
- Moong with drumstick
- Ash-gourd olan
- Beans–carrot thoran
- rice & phulka
- Lauki raita
- Evening
- Aam panna
- Sweet
- Coconut ladoo
Friday
- Breakfast
- Rice idli · coconut chutney
- Lunch thali
- Thin moong dal
- Tinda masala
- Raw-banana poriyal
- rice & phulka
- Neer mor
- Evening
- Sattu sharbat
- Dinner
- Namkeen dalia
- Sweet
- Banana sheera (40 g)
Saturday
- Breakfast
- Sweet dalia · mango
- Lunch thali
- Masoor–lauki
- Bhindi with coconut
- Kundru thoran
- rice & phulka
- Pudina takra
- Evening
- Stewed plum
- Dinner
- Moong yusha · rice
- Sweet
- Gulkand (1 tsp)
Sunday
- Breakfast
- Soft upma · muskmelon
- Lunch thali
- Parippu (Kerala moong)
- Torai–moong
- Kaddu khatta-meetha
- rice & phulka
- Cucumber pachadi (room temp.)
- Evening
- Makhana with ghee
- Dinner
- Torai dal · phulka
- Sweet
- Sabudana kheer
Nutrition
Energy in the featured recipes
Energy from protein, fat and carbohydrate
kcal per serving (protein & carbs × 4, fat × 9)
This month's six recipes
Vol I · Jun 1June
Ragi Malt Porridge with Jaggery & Cardamom
BreakfastSpring–summer
- Vata
- Pitta
- Kapha
219 kcal6.3 g proteinSmooth porridge
View recipe →
Vol I · Jun 2June
Kaddu–Toor Dal Sambar (Mild, No Onion)
Lunch · DalSpring–summer
- Vata
- Pitta
- Kapha
167 kcal8 g proteinSoft
View recipe →
Vol I · Jun 3June
Bhindi with Coconut (Kerala-style)
Lunch · SabziSpring–summer
- Vata
- Pitta
- Kapha
94 kcal2.1 g proteinSoft
View recipe →
Vol I · Jun 4June
Bael Sharbat (Ganga Dussehra)
Evening · DrinkSpring–summer
- Vata
- Pitta
- Kapha
116 kcal1 g proteinPulpy liquid
View recipe →
Vol I · Jun 5June
Vegetable Ishtu (Kerala Stew) with Idiyappam
DinnerSpring–summer
- Vata
- Pitta
- Kapha
438 kcal6.7 g proteinSoft
View recipe →
Vol I · Jun 6June
Rice & Coconut-Milk Payasam with Jaggery
SweetSpring–summer
- Vata
- Pitta
- Kapha
208 kcal2 g proteinSoft, creamy
View recipe →Signature dish