Thandai is a cooling therapeutic and ethnic drink popular in India in the coming of the spring season. This drink makes a special celebration drink for the Holi, the festival of colors. This Thandai recipe is a modern, healthier version of the traditional one.
This is how you make Thandai:
1) Soak almond overnight. 2) Mix all other ingredients (Poppy seeds, fennel seeds, black pepper, melon seeds, and rose petals). Rinse the mixture through water in a fine colander strainer. Transfer the mixture into a small bowl and soak in a cup of water overnight separately from almonds. 3) Blanch the almonds. Skin easily peels off if almonds are soaked well. 4) Add all the ingredients to a blender, add sugar and a cup of milk and blend until it makes a fine paste. 5) Add ice cubes and almond milk and cardamom powder and blend again. 6) Strain the drink in a pitcher through a colander. 7) Pour in the desired glass and garnish with some rose petals. Enjoy and drink with intention, responsibility, and confidence!
*Click at the link below for the full Thandi recipe card along with the nutrition!
NutriPledge Food Rating, Nutrition Profile and Therapeutic Benefits of Thandai:
Healthy qualities of this Thandai recipe:
- Moderate in calories per serving
- A healthy balance of carbohydrates, protein, and dietary fiber
- Excellent source of calcium (47% daily value)
- Great source of iron (17% daily value)
- Great source of Vitamin D
- Low in saturated fat and contains zero trans fats
- Low in sodium
- No food additives, artificial flavor, or color
Unhealthy Qualities of this Thandai Recipe: Our Food Coach provides a Red Dot Rating to this Thandai drink due to the following unhealthy qualities.
- High in fat and contains added sugars
However, this seasonal cooling spring/summer drink is a great balance of carbohydrates, protein, and dietary fiber. This drink will meet about 2 oz equivalent of the protein requirement of MyPlate. It is an excellent source of calcium ( 47% of the daily value (DV), vitamin E (39% DV), and Manganese (43%) and a great source of vitamin D (13% DV), vitamin A (16% DV) Iron (17% DV) and Magnesium (19% DV).
Calcium and vitamin D are critical for bone health. Vitamin A protects your eye and supports the immune system. Vitamin E also is a good antioxidant and keeps the skin, eyes, and immune system healthy. Magnesium and manganese are vital minerals and play many roles in contributing to overall health and wellness. They are critical for healthy glucose and carbohydrate metabolism and may help protect cardiovascular health.
Dietitian Nutritionist Recommendations:
This Thandai drink can be a healthy inclusion to your Holi celebration or can be enjoyed as a cooling therapeutic drink on any hot summer afternoon. Just be mindful about the serving size, fat calories, and added sugars, especially if you are watching your weight and trying to keep your blood sugars in check due to a health condition like diabetes.
Disclaimer: Please note that this page is not medical advice. This can only be used as general guidance to a healthy and balanced diet for your health and wellness. This food does not ensure an adequate or inadequate and safe level of intake for a single person. Please consult your health care provider and check out our Medical Nutrition Therapy services for the diet plan that is right for you!