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Blogs by Nutritionists

Hot Cereals for Monsoon

by True Elements 10 Jul 2024
Top 7 foods to eat this summer that will cool your body

The monsoon season brings with it a desire for warm, comforting foods that not only satiate hunger but also provide nourishment. Hot cereals are an excellent choice for monsoon mornings. They are not only easy to prepare but also packed with nutrients that help keep you energized and healthy during the rainy season. This blog will explore various hot cereals perfect for monsoon, their health benefits, and some delicious Indian-inspired ways to enjoy them.

With the constant rain and cooler temperatures during monsoon, a steaming bowl of hot cereal can be the perfect way to start your day. Whether you're looking for a quick breakfast before heading out into the rain or a leisurely brunch while enjoying the monsoon from your window, hot cereals offer versatility and comfort during monsoon. From traditional options like oatmeal to innovative takes on millets and quinoa, there's something for everyone during monsoon. Dive into this guide to discover how you can make your monsoon mornings even more delightful with these nutritious and satisfying hot cereal recipes.

Different types of Hot Cereals for Monsoon

Oatmeal (Oats)


  • Rich in Fiber: Oatmeal is a fantastic source of dietary fiber, which aids in digestion and helps keep you full for longer. Fiber is essential for maintaining healthy bowel movements and preventing constipation, which can be a common issue during the monsoon due to reduced physical activity.

  • Heart Health: The beta-glucan in oats helps lower bad cholesterol levels, promoting heart health. Regular consumption of oats can help in reducing the risk of cardiovascular diseases, which is especially important during the monsoon when people tend to be less active.

  • Energy Boost: Oats provide a steady release of energy, making them a great choice for breakfast. This slow release helps maintain blood sugar levels, preventing the energy crashes that can occur with high-sugar breakfasts.

How to Enjoy Oats in Monsoon:

  • Masala Oats: Cook oats with water or milk, and add a tempering of cumin seeds, mustard seeds, curry leaves, chopped onions, tomatoes, and green chilies. Garnish with fresh coriander leaves. This savory version of oatmeal is not only delicious but also provides a good mix of vitamins and minerals from the vegetables and spices.

  • Sweet Oatmeal: Cook oats with milk, and add jaggery, cardamom, and a mix of chopped nuts and raisins. This sweet version is comforting and can be a great way to start the day on a nutritious note.

Quinoa Porridge


  • High Protein: Quinoa is a complete protein, containing all nine essential amino acids. This makes it an excellent choice for vegetarians and vegans looking to meet their protein needs.

  • Gluten-Free: It’s an excellent choice for those with gluten intolerance. Quinoa is naturally gluten-free, making it a safe and nutritious option for people with celiac disease or gluten sensitivity.

  • Rich in Minerals: Quinoa is high in magnesium, iron, and zinc, which are essential for overall health. Magnesium helps in muscle relaxation and nerve function, iron is crucial for oxygen transport in the blood, and zinc supports the immune system.

How to Enjoy Quinoa in Monsoon:

  • Quinoa Kheer: Cook quinoa with milk, add cardamom, saffron, and sweeten with jaggery or honey. Garnish with almonds and pistachios. This Indian-inspired dish is a delightful blend of flavors and textures, providing a nutritious alternative to traditional kheer.

  • Spiced Quinoa Porridge: Prepare quinoa with water or milk, add spices like cinnamon and nutmeg, and mix in some chopped fruits like apples or bananas. This porridge is warming and perfect for a cozy monsoon breakfast.

Millet Porridge (Bajra or Jowar)


  • Nutrient-Rich: Millets are packed with vitamins and minerals, including magnesium, phosphorus, and iron. These nutrients play vital roles in bone health, energy production, and immune function.

  • Digestive Health: Millets are easy to digest and help in maintaining a healthy gut. They are high in fiber, which promotes regular bowel movements and prevents digestive issues.

  • Low Glycemic Index: They have a low glycemic index, making them suitable for diabetics. Consuming low GI foods helps in maintaining stable blood sugar levels.

How to Enjoy Millets in Monsoon:

  • Sweet Millet Porridge: Cook millets with milk and a pinch of cardamom. Sweeten with jaggery and add a mix of dried fruits. This porridge is not only delicious but also packed with nutrients.

  • Savory Millet Upma: Cook millets with water, add a tempering of mustard seeds, urad dal, curry leaves, and green chilies. Mix in some chopped vegetables like carrots and peas. This savory dish is filling and nutritious, making it an excellent option for breakfast or lunch.

Benefits of  Chia seeds

Ragi (Finger Millet) Porridge


  • High in Calcium: Ragi is one of the best non-dairy sources of calcium, essential for bone health. This is particularly important for children, the elderly, and those who are lactose intolerant.

  • Rich in Antioxidants: It helps in combating oxidative stress and improving overall health. Antioxidants play a crucial role in protecting the body from damage caused by free radicals.

  • Weight Management: Ragi is known for its ability to keep you full and satisfied, aiding in weight management. Its high fiber content slows down digestion, preventing overeating and snacking between meals.

How to Enjoy Ragi in Monsoon:

  • Traditional Ragi Porridge: Cook ragi flour with water or milk, and sweeten with jaggery or palm sugar. Add a dash of cardamom for flavor. This simple yet nutritious dish is perfect for a quick breakfast.

  • Ragi Banana Porridge: Mix cooked ragi with mashed banana and a touch of honey for a nutritious breakfast. Bananas add natural sweetness and creaminess to the porridge, making it even more enjoyable.

Barley Porridge (Jau)


  • High in Fiber: Barley is excellent for digestion and helps in maintaining a healthy digestive system. Its high fiber content promotes regular bowel movements and prevents constipation.

  • Heart Health: Barley contains beta-glucan, which helps lower cholesterol levels. Regular consumption of barley can help in reducing the risk of heart diseases.

  • Rich in Vitamins and Minerals: Barley is a good source of vitamins B and E, and minerals like selenium and magnesium. These nutrients are essential for energy production, immune function, and overall health.

How to Enjoy Barley in Monsoon:

  • Sweet Barley Porridge: Cook barley with milk, and sweeten with honey or jaggery. Add fruits like apples and pears for extra flavor. This porridge is not only delicious but also packed with nutrients.

  • Barley Khichdi: Cook barley with lentils and a variety of vegetables. Add spices like cumin, turmeric, and coriander for a hearty meal. This savory dish is filling and nutritious, making it an excellent option for lunch or dinner.

Top 7 foods to eat this summer that will cool your body

Cornmeal Porridge (Makka)


  • Gluten-Free: Cornmeal is a great option for those with gluten sensitivity. It is naturally gluten-free, making it safe for people with celiac disease or gluten intolerance.

  • Rich in Antioxidants: It contains antioxidants like lutein and zeaxanthin, which are beneficial for eye health. These antioxidants help in protecting the eyes from age-related diseases.

  • Energy Boost: Cornmeal provides a good amount of carbohydrates, giving you an energy boost. It is an excellent source of sustained energy, making it a great choice for breakfast.

How to Enjoy Cornmeal in Monsoon:

  • Sweet Cornmeal Porridge: Cook cornmeal with milk, and sweeten with jaggery or honey. Top with fresh or dried fruits. This porridge is comforting and perfect for a cozy monsoon breakfast.

  • Cornmeal Upma: Prepare cornmeal with water, add a tempering of mustard seeds, urad dal, curry leaves, and chopped vegetables like peas and carrots. This savory dish is filling and nutritious, making it an excellent option for breakfast or lunch.

Tips for Making Perfect Hot Cereals in Monsoon:

  1. Use Fresh Ingredients: Always use fresh, high-quality ingredients for the best taste and nutritional benefits.

  2. Add a Protein Source: To make your porridge more filling, add a protein source like nuts, seeds, or a scoop of protein powder.

  3. Incorporate Fruits and Vegetables: Adding fruits and vegetables not only enhances the flavor but also increases the nutritional value of your meal.

  4. Sweeten Naturally: Use natural sweeteners like honey, jaggery, or dates instead of refined sugar.

  5. Spice it Up: Adding spices like cinnamon, cardamom, or nutmeg can make your porridge more flavorful and warming.

Hot cereals are the perfect comfort food for monsoon. When the skies are grey and the rain is pouring duirng monsoon, there’s nothing better than a warm bowl of cereal to start your day during monsoon. They are versatile, nutritious, and can be tailored to suit your taste preferences. Whether you prefer sweet or savory, there’s a hot cereal recipe out there for you.

The monsoon season also brings with it a host of health challenges, from common colds to digestive issues. Hot cereals can help combat these problems in monsoon due to their high fiber content, which aids in digestion and helps boost your immune system. Whole grains, such as oats and millet, are also rich in essential vitamins and minerals that support overall health. By incorporating these cereals into your diet, you can ensure you’re getting the nutrients you need to stay healthy during the monsoon.

So, as the monsoon season sets in, embrace the cozy comfort of hot cereals. Experiment with different recipes during monsoon and find the ones that you love. Whether you’re a fan of classic oatmeal or want to try something new like quinoa porridge, there’s a hot cereal out there that’s perfect for you in monsoon. Enjoy the monsoon with a bowl of steaming hot cereal and savor the warmth and nourishment it brings.

Don' forget to try Hot Cereals this monsoon!

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