5 Healthy Thandai Recipes you need this Holi

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Holi, the festival of colors, is a time of joy and celebration in India. As winter fades away and spring blooms in all its glory, people come together to mark the occasion with vibrant hues, laughter, and, of course, delicious food and drinks.

Amidst the liveliness and laughter of Holi, one beverage stands out as a timeless favorite – Thandai. This quintessential Indian drink makes a grand comeback every spring, symbolizing not just the change in seasons but also the spirit of togetherness and tradition.

Crafted with a blend of aromatic spices and nourishing ingredients, Thandai transports us to simpler times, where joy was found in the simplest of pleasures. It's a gentle reminder of our shared heritage and cultural roots, binding us together as a community.

Drawing from the principles of Ayurveda, Thandai is meticulously crafted to offer not just refreshment but also therapeutic benefits. Each ingredient, from the rich almonds to the fragrant cardamom, is chosen for its ability to invigorate both body and spirit.

Believed to hold immense significance during Basant, the spring season, Thandai serves as a tonic, offering a burst of vitality to counter the lethargy of winter. Its cooling properties provide relief from the outdoor fun and the scorching sun, while its invigorating blend of spices enlivens the senses and uplifts the mood.

Health Benefits of Thandai Ingredients

Thandai comprises of various magical ingredients, each offering unique health benefits.

Almonds: Beyond their rich nutrient profile, almonds are a powerhouse of antioxidants, supporting overall health. They contain magnesium, which aids in regulating blood pressure and supporting muscle function. Additionally, the healthy fats present in almonds contribute to satiety and may aid in weight management. Including almonds in Thandai not only adds a creamy texture but also enhances its nutritional value, making it a perfect choice for a healthy indulgence.

Fennel Seeds: In addition to their digestive benefits, fennel seeds are rich in fiber, which promotes healthy digestion and prevents constipation. They also contain essential oils like anethole, which possesses anti-inflammatory properties and may help alleviate symptoms of colic and menstrual cramps. The distinct flavor of fennel seeds adds a refreshing and aromatic note to Thandai, making it a refreshing beverage that aids digestion while tantalizing the taste buds.

Cardamom: Besides aiding digestion and detoxification, cardamom is known for its antibacterial properties, which help combat bad breath and oral infections. It contains essential oils like cineole and limonene, which possess antioxidant properties and may protect against cellular damage caused by free radicals. The aromatic flavor of cardamom adds depth to Thandai, creating a harmonious blend of flavors that not only refreshes the palate but also supports overall well-being.

Saffron: Apart from lending its characteristic golden color to Thandai, saffron is revered for its mood-enhancing properties. It contains compounds like crocin and safranal, which have been linked to reducing symptoms of depression and anxiety. Saffron also possesses anti-inflammatory properties and may aid in improving memory and cognitive function. Incorporating saffron into Thandai not only enhances its visual appeal but also elevates its mood-boosting benefits, making it a delightful drink to savor during festive occasions.

Raisins: Raisins are naturally sweet and rich in natural sugars like glucose and fructose, providing an instant energy boost. They are also packed with fiber, vitamins, and minerals like potassium and iron, which support overall health. Raisins contain polyphenolic antioxidants, which may help protect cells from damage caused by free radicals. Including raisins in Thandai adds natural sweetness without the need for refined sugar, making it a healthier alternative for those looking to reduce their sugar intake.

Poppy Seeds: Poppy seeds are a good source of essential minerals like calcium, magnesium, and phosphorus, which are vital for maintaining bone health and muscle function. They also contain oleic and linoleic acids, which are beneficial for heart health and may help lower cholesterol levels. Poppy seeds are rich in dietary fiber, which aids in digestion and promotes satiety, making them a nutritious addition to Thandai. Their nutty flavor and crunchy texture add a unique dimension to the beverage, enhancing its taste and nutritional profile.

But Thandai isn't just about tradition; it's also about innovation. With a variety of Thandai-inspired recipes, you can add a healthy twist to your Holi celebrations. From protein smoothies to creamy ice creams and refreshing popsicles, there's something for everyone to enjoy.

Thandai Protein Smoothie


  • Chilled milk

  • Banana

  • Dates

  • Amrutam Thandai Mix

Preparation Method:

  • Blend all ingredients until smooth.

  • Serve chilled, garnished with saffron strands.

Thandai Ice Cream Recipe


  • Heavy cream

  • Condensed milk

  • Amrutam Thandai Mix

  • Chopped nuts

Preparation Method:

  • Mix heavy cream and condensed milk.

  • Add Amrutam Thandai Mix and chopped nuts.

  • Freeze the mixture until set.

  • Serve scoops of Thandai ice cream topped with chopped nuts.

Thandai Lassi Recipe


  • Yogurt

  • Chilled water

  • Amrutam Thandai Mix

  • Ice cubes

Preparation Method:

  • Blend yogurt, chilled water and Amrutam Thandai Mix until smooth.

  • Add ice cubes and blend again.

  • Pour into glasses and serve chilled.

Thandai Chia Pudding


  • Chia Seeds

  • Milk

  • Amrutam Thandai Mix

  • Dry Fruits (to garnish)

Preparation Method:

  • Mix Chia seeds and milk, chilled water and Amrutam Thandai Mix until smooth.

  • Let it set in the refrigerator for a few hours or overnight.

  • Pour into glasses and serve chilled.

This Holi, celebrate the festival of colors with a twist of health by indulging in these delicious and nutritious Thandai recipes. Whether you opt for the traditional version or experiment with innovative variations, these recipes are sure to add joy and flavor to your festivities.


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