Summer Special: Must-Have Train Foods to Enjoy This Summer

Summer has arrived at our doors. With the rise in thermometer readings and long train journeys ahead, it is time to revisit our train foods. 

Heavy, oily and spicy train foods during summers can do more harm than good. To beat the heat, we should opt for light, moisture rich organic food items. 

In this blog, we are going to discuss the must have train foods you should try this summer. We are going to discuss why these food items are the best and explain the techniques to keep your food fresh and safe.

Why Light and Healthy Train Foods Are Best for Summer Travel

During peak Summer seasons temperatures cross 40 degrees and travellers are advised to pay great attention to their food delivery in train during these days. Heavy, spicy and oily food items can leave you lethargic, bloated or even dehydrated.

It is thus pertinent to consume light and healthy train foods. Here are some additional reasons that makes light organic food items necessary during summers:

• Easier to digest: Our body’s digestion slows down naturally during summers. Heavy oily foods are difficult to digest and can make us feel nauseating and tired. Light organic train foods are easier on the tummy and hence easily digestible. 

• Keeps you hydrated: If you are travelling in non-AC coaches, dehydration during summers is a frequent phenomenon. Train foods like Curd Rice, Coconut Water and Buttermilk are light as well as hydrating.These food items would significantly compensate for the body water lost in perspiration. 

• Portability: Healthy food items are usually simple and easy to carry. Food items like Poha, Upma and Curd Rice are non-messy and easier to carry on a train journey.

• Mood booster: Fresh. Healthy and Cooling food items like Sprout Salad, Curd Rice and Mishti doi uplift your mood. This makes the journey more exciting and fulfilling. 

• High energy levels: The body doesn’t have to spend a major chunk of energy in digesting the food items. With healthy food options, an overburdened tummy takes a break leading to very high energy levels. 

Top 10 Train Foods to Keep You Cool During Hot Journeys

Now it is time to discuss the top 10 train foods to order during Summer. So, without wasting any minute let’s head on to our carefully curated list:

Curd Rice:

Curd Rice is a beloved South Indian delicacy. This dish consists of cooked rice mixed with yogurt. Cooks often garnish this dish with mustard seeds, curry leaves, grated cucumber, carrots and sometimes even pomegranate seeds. 

This dish doesn’t require complex cooking procedures and is prepared easily. Here are some of the benefits of consuming Curd Rice in summers:

• Curd has high water content and keeps your body hydrated.
• Curd is a natural probiotic and aids in digestion.
• Combination of rice and curd is alkaline in nature and targets acidity problems.
• Curd contains Calcium and Phosphorous which are good for your bone health.

Curd Rice isn’t just another delicious food item, it has deep medicinal benefits. From hydration to tackling acidity problems, from being a natural probiotic to enhancing immunal strength. This dish does it all.

Fruit Salad  

Fruit Salad is a big combo of the most energizing, soothing and fulfilling train foods you could have in summers. Filled with seasonal fruits like watermelons, mangoes, cucumber, oranges,  banana, apple, pineapple or grapes. This energy bonanza will also keep you hydrated and refreshed.

Fruit Salad is an easy to carry light weighted food item and suitable to be carried on trains.

• Fruit salads contain up to 90% high water content and are an unmatched source of hydration.
• This is a nutrition powerhouse consisting of Vitamin A, C, E, Antioxidants, Potassium, natural sugars and fibers. 
• Vitamin C naturally boosts the immune system and helps fight any infectious diseases.
• Potassium rich food items like Banana and Orange regulate blood pressure level and help in easing heart related issues.
• Vitamins and Antioxidants protect our skin from damage against the harsh sunlight.
• Fruits like Bananas are rich in Magnesium and Vitamin B6 which helps reduce travel fatigue and stress.
• Natural sugars from the fruits boosts the mood.

This refreshing energy packed train food should be a part of your travel itinerary in summers. People who are not boarding Air-conditioned coaches should definitely have Fruit Salads on the train.

Sprout Salad

Sprout Salad is a fiber-rich, nutritious and crunchy train food ideally suited for summers. The Salad is composed of Sprouted Chana, Moong, often mixed with other legumes, Cucumber, Onions, Tomatoes, Lemon Juice, Chat Masala, Black Pepper, Black Salt and herbs like mint or dhaniya.

This salad can often be tossed with boiled potatoes, paneer and other fruit items. Here’s why you keep this train food with you when travelling on train in summers:

• Sprout salad is rich in plant based proteins which keeps you energized for a longer duration.
• This salad is rich in fibers which prevents constipation and bloating.
•  This has a low glycemic index which aids in managing cholesterol and blood sugar level
• The enzymes in the salad helps break down food easily thus adding in indigestion and constipation problems.

Sprouts Salad isn’t just another salad it’s a Superbowl of nutrients and fibers. This train food has another benefit of being economical. This can be used as a substitute for Fruit Salad if the latter seems too expensive. People travelling in non air-conditioned coaches should have this without fail. 

Poha 

Poha is a light dish consisting of soaked and cooked flattened rice mixed with spices, vegetables like tomatoes, herbs, curry leaves, coriander, lemon juice, pomegranates and often peanuts. The dish is prepared quickly and is suitable for portability and nutrient value especially in summers.

This dish born in the Central Indian region is apt for tackling the scorching heat of Indian Summers. Here’s why:

• Ease of digestion and lightness on the stomach makes it an ideal summer train food.
• Contains low oil, fats, calories and still leaves you fulfilled
• Remains fresh for a longer duration of time especially during summers.
• Lemon juice and peanuts contain Potassium and Sodium which helps in hydrating the body and maintaining the balance of electrolytes. 
• Great source of natural iron and helpful against anemia.

Whether you want to consume this dish as a breakfast or lunch, Poha doesn’t make you feel lazy or lethargic. It keeps you fresh and active, a crucial advantage in tackling high temperatures on trains. 

Upma  

Upma is a South Indian dish made from salty porridge of Semolina (Rava or Sooji) consisting of vegetables, green beans, spices, mustard seeds, curry leaves and green chillies. The rich texture, tangy taste and nutritious value make it opt for train food delivery in summers.

This dish absorbs a lot of water during preparation and acts as a rich provider of water and hydration. Let’s look at why this dish is a lifesaver during summer on Indian trains:

• The moist preparation and salt content balances electrolytes lost with sweat.
• Rawa or Sooji contains Vitamin-B Complex, Thiamine and Folate which improves focus and nerve function thus preventing dizziness and fatigue. 
• Calcium and Magnesium in Semolina aids in bone strength.
• The salty dish blends well with summer drinks on trains like lassi, lemonade or coconut water. 

The tangy flavour, high water content and easy to carry nature of Upma makes it an essential entrant on the Best Summer food on train list. 

Khichdi  

Khichdi is an age-old and time tested Indian Delicacy ideally suited for harsh Indian summers. This simple yet wholesome dish consists of rice and lentils (moong dal) cooked with spices and vegetables. Curd, Salty Mashed Potatoes and Papads often accompany this dish.

Its easy to digest nature, nutrient content and soothing blend of rice and moong dal makes it one of the must haves for Summer on trains, Here are some other reasons supporting this proposition:

• This dish has a cooling nature and is light on the body
• It is rich in proteins and carbohydrates making it simple yet complete and balanced nutritionally.
• You can add different vegetables in this dish which just adds on to the nutritional benefits.
• It has a detoxifying and cleansing effect on the body.
• Helps in clearing the digestive tract.

If you are not satisfied with these reasons, let me bring some ancient ayurvedic light on this dish. Ayurveda considers this Khichdi as Tridoshic, meaning the one which balances the three doshas of Vata, Pitta and Kapha.

Sabudana Khichdi  

Sabudana Khichdi is an energizing yet lightweight dish that is a great combo of healthy and tasty. This consists of Tapioca Pearls (Sabudana or Sago), cooked with potatoes, peanuts, herbs, coriander and lemon juice.  

This mess-free dish is among the contenders for the best train foods to order in Summer. Here are some reasons for this:

• Rich in Starch and Carbohydrates which acts as a quick provider of energy.
• This Gluten free dish is best for people who have Gluten Sensitivity or Celiac diseases.
• Sabudana is soaked in water and hence in hydration of the body
• Rock Salt (Sendha Namak) and Peanuts helps in replacing the electrolytes due to heat.

Sabudana is a very old recipe. It was brought in the 1860s by the Kingdom of Travancore from a deadly famine. If this dish can prevent famines, I doubt the Summer heat are storing enough to tackle this nutritional beast.

Lemon Rice  

Lemon Rice is yet another entry into the South Indian train foods among our summer special list. Southern part of India falls in the tropical zone. The heat tackling tendencies of their delicacies can be easily understood after addressing this geographical fact.

Lemon Rice is a very simple dish consisting of rice, lemon juice, mustard seeds, curry leaves and green chillies. This humble looking is still a powerhouse against the scorching heat of Indian summers on trains. Some of the reasons for this are:

• Lemon is rich in Citric Acid which helps in stimulating gastric juices.
• Lemons are packed with electrolytes like Potassium and Magnesium necessary to combat dehydration
• Lemon is a natural freshener ensuring alertness during train travel
• Stays good for 4-6 hours

Not only would this brilliant train food help you satisfy your taste buds but would also provide you with nutritional as well as refreshing effects.

Dhokla  

Dhokla is savory fermented delight brought to us from the Western lands of Gujarat. This fluffy dish consists of a batter made up of gram flour (Besan) or Rice and Urad Dal. This batter is fermented and steamed until it acquires a spongy texture. After this it is textured with mustard seeds, curry leaves and green chillies.

Dhokla remains fresh longer than typical curries due to its optimum moisture content, making it an optimum contender among the best train foods. Dhokla has a huge fan following among Jains. It is a popular choice among people looking to order Jain food on train.

Few reasons why Dhokla founds its mention among the best train foods to try this summer are:

• Improves metabolism as fermentation improves the absorption of nutrients.
• Dhokla is made of pulses’ flour making it rich in protein.
• The fermentation process also improves digestion and gut health.
• It is low on fat content and is easily digestible
• Helps in weight loss

The culinary ambassador of Gujarat, Dhokla isn’t just tasty, it has several health benefits as well. Why ignore this healthy food item that tastes just awesome?

Mishti Doi

Mishti Doi or Sweetened Curd is among the top options for train foods during this summer. This sweet bengali dish is made by fermenting sweetened milk overnight.

As already highlighted in the Curd Rice section, Curd has several benefits during hot summers. When added with sugar, this dish becomes a good provider of instant energy. Fermented milk contains Amino Acids which elevates the mood by improving serotonin level.

Bonus: Best Summer Drinks to Pair with Train Foods

Do you know, your PNR Number’s use case isn’t just limited to checking the booking status? You can also use it to order delicious food on the train delivered right at your seat.

After discussing the best train foods that can beat this scorching heat, it would be unfair to exclude the beverages that help us ease this harsh summer. Here are our favorite pick of  summer drinks to definitely try;

Coconut Water:

Coconut is an energy drink prepared by nature itself. It is rich in Magnesium and Potassium which compensate for the nutrient loss during sweating. Which is often the case during summers.

This drink can be easily paired with Sprouted Salad or a hearty bowl of Dhokla. This nutritious drink is low in calories and yet has a naturally sweet flavor. 

Buttermilk (Chaas)  

Buttermilk is a savory probiotic delicacy consisting of yogurt and spices like cumin and black pepper. This drink is light and refreshing for the body.

This can easily be paired with Lemon Rice or Poha balancing each other’s flavours. Chaas acts against acidity and bloating.

Lassi  

Lassi is another yogurt based drink brought to us from the land of Punjab. The drink comes in two variants: Sweet and Salty.

Sweet Lassi can be seamlessly paired with Sabudana Khichdi or Upma. While Khichdi would be matched well with a glass of salty lassi.

Lassi relaxes the stomach and decreases the chances of a heatstroke. The rich Calcium content also strengthens the bone.

Cold Coffee  

Cold Coffee is a suitable drink for people looking for hydration and refreshments. It provides instant energy boost, improves electrolyte balance and enhances focus due to its caffeine content.

Cold Coffee is paired well with light train foods such as Dhokla or Mishti Doi. Pairing it with Upma could be an interesting combo especially as a Breakfast alternative.

Lemonade (Nimbu Pani)  

Nimbu Pani is a burst of flavours, electrolytes and energy during summers. The ingredients of the drink are evident from its name which literally translates to Lemon Water. This includes Lemon juice, water, salt and sugar.

Pairing it with Fruit Salad or Lemon Rice could be a good choice thus complementing each other’s citrus background. Lemonade is an excellent source of Vitamin C and gives a boost to the immune system.

Iced Tea

Iced Tea prepared with either Green Tea or Black tea contains ample amounts of antioxidants. The mild sweetness of the tea adds a tasty twist and an energy boost.

This cool beverage can be paired with summer train foods such as Upma and Poha. Thus comprising a wholesome delightful food on train experience.

How to Keep Your Train Foods Fresh and Safe in Summer Heat

Here are some of the tips and tricks that can help keep your food items fresh for a longer period of time. Especially when travelling on train during peak summers:

• Choose low perishable train foods such as Dhokla, Poha, Upma, Lemon Rice and Sabudana Khichdi.
• Use airtight and leak proof containers.
• Instead of carrying food, opt for food delivery on the train.
• Instead of one big bag choose many small bags. Continuously opening a bag exposes it to the atmosphere and moisture multiple times thus ruining the food item.
• Minimise use of Oil and Dairy products in your train foods.
• Order food at the right time. You can check train’s updated Arrival timings using the Live Train Running Status feature.

Conclusion

Train journeys in India can be difficult during the summers with the heat button switched On. If we choose our train foods with smartness we can prevent situations like bloating, acidity, fatigue and skin problems.

RailMitra provides refreshing and hydrating food delivery services on trains. Whether you are boarding an Air-conditioned coach or non-AC coach, RailMitra is ready to be at your service. With our fulfilling summer range of train foods, you can beat the heat with just a touch.

FAQs on Train Foods to Enjoy in Summer

Q. Can I carry homemade Summer food items like Curd Rice and Upma on the train?

A. Yes, you carry the food of your choice including food items like Curd Rice and Upma on the train. However, we suggest ordering food on train instead of carrying food from home to ensure maximum freshness.

Q. How can I keep my train foods fresh and healthy during summer?

A. Use properly insulated lunch boxes to store food items. Avoid dairy and meat based dishes. Do not open the box unnecessarily as this exposes the food items to air and moisture and can thus spoil it.

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