8 quick and easy summer snacks to munch on to beat the heat this season

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Representational image. Photo: Pixabay/ stokpic

As the summer heat sizzles and the sun beats down, finding ways to cool off becomes a top priority. Whether you are inside, taking a walk in the park, or simply enjoying the outdoors, having the right summer snacks can make all the difference in beating the heat. There are some delicious summer snacks that are perfect not only to satisfy your cravings but also to help you cool down.

Whether you prefer tangy citrus flavours or the sweetness of tropical fruits, there’s a summer snack for everyone. So sit back, relax, and let these refreshing concoctions provide a much-needed respite from the scorching sun.

Here are some summer snacks to help you cool off in this dry and long humid summer in Nepal:

Watermelon slices

summer snacks_watermelon slices
Representational image. Photo: Pexels/ stayhereforu

Watermelon is the embodiment of summer, a refreshing and hydrating treat. This iconic fruit not only satisfies your hunger but also provides vital hydration, making these your perfect summer snacks. With approximately 92 per cent water content and innate sweetness make it an ideal snack to beat the heat, quenching your thirst and keeping you hydrated.

Its vivid red hue adds to its allure and it is delectably sweet, making watermelon the perfect indulgence on scorching summer days. Take a generous bite and relish the invigorating juice as it trickles down your chin, instantly revitalising you. Chilled watermelon slices provide a cooling effect, making it a popular summer option.

Watermelon not only offers delicious hydration but also numerous health benefits. Bursting with vitamins A and C, crucial for radiant skin and a robust immune system, this fruit ensures overall well-being. Low in calories and high in fibre, watermelon aids weight management and promotes digestion, making it a great choice for you as your summer snack.

Frozen grapes

summer snacks_frozen grapes
Representational image. Photo: Pixabay/ Aline Ponce

For a delightful frozen delight, try frozen grapes as your quick summer snack this season. Place a bunch of grapes in the freezer for a few hours, and you will have a treat that resembles tiny popsicles. These frozen grapes offer a burst of sweetness and a refreshing and distinct icy texture, keeping you cool and revitalised. 

These frozen grapes not only provide a refreshing burst of flavour but also help lower your body temperature. Grapes are also abundant in antioxidants like resveratrol, known to promote heart health and reduce inflammation. They also contain fibre, and vitamins, along with fibre and minerals, making them nutritious options as summer snacks. They offer a healthier alternative to sugary treats or ice cream, and their bite-sized nature makes them perfect for guilt-free and refreshing indulgence.

Yoghurt bowl

summer snacks_yoghurt fruit bowl
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Beat the summer heat with a creamy and nutritious yoghurt bowl. Create layers of your preferred yoghurt, fresh berries, sliced peaches, or mangoes. Enhance it with a sprinkle of granola for added crunch and a burst of flavour—making it a fantastic choice for warm afternoon summer snacks.

Yoghurt is not just creamy and delicious but also a rich source of gut-boosting probiotics. Pairing it with fresh fruits and granola packs it with calcium, protein, vitamins, and minerals, yoghurt promotes bone health, muscle function, and overall well-being. This snack provides refreshment and a balanced nutritional profile, making it ideal for quick and well-rounded summer indulgence or even a light breakfast option.

Cucumber slices

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Enjoy the cooling and hydrating benefits of cucumber slices. Slice chilled cucumbers and savour them as refreshing summer snacks. Enhance their taste by sprinkling a pinch of salt or chilli or chat masala or a squeeze of lemon juice. The crispness of cucumber combined with the tanginess of lemon or salt creates a rejuvenating treat to beat the heat.

Cucumbers are an excellent choice to stay hydrated and cool due to their high water content. For those seeking a healthy weight and a cooling effect, cucumbers are a low-calorie and hydrating choice among all summer snacks. Packed with antioxidants, vitamins, and minerals like vitamin K, magnesium and potassium, they provide numerous health benefits. Satisfy your snack cravings with naturally cooling and hydrating cucumber slices. 


summer snacks_popsicles at home
Representational image. Photo: Anton Uniqueton

Popsicles are almost synonymous with summer; it is a classic summer treat that never fails to cool us down. Blended fresh fruits like watermelon, berries, or pineapple with yoghurt or fruit juice make popsicles your perfect summer snacks. They offer a fun and creative way to cool off while enjoying the flavours of your favourite fruits. Since you are using fresh fruits, you can benefit from their vitamins, minerals, and antioxidants. 

If you do not want to have colourful popsicles from outside, you can make your fruit popsicles at home using pureed fruit, yoghurt, or fruit juice for your choice. Pour the mixture into popsicle moulds and let them freeze. It ensures a healthier alternative to store-bought options. Homemade popsicles are a fun way to make and an easy way to stay hydrated and satisfy your sweet tooth without added sugars or artificial additives. Enjoy these guilt-free frozen treats, perfect for all ages as your perfect summer snacks.

Smoothie bowl

summer snacks_smoothie bowl
Representational image. Photo: Pexels/ Jane Doan

Smoothie bowls are not only visually appealing but also incredibly refreshing summer snacks. Enjoy the refreshing goodness of smoothie bowls, they can be both visually appealing and satisfying. Blend your preferred fruits like bananas, berries, or mangoes with yoghurt or milk until smooth. Pour the creamy and fruity mixture into a bowl and elevate it with toppings like granola, coconut flakes, chia seeds, or fresh berries. Enhance it by adding your choice of almond butter or roasted hazelnuts.

This combination creates a delightful contrast of textures, while the cold temperature cools you down. Smoothie bowls offer a wide range of health benefits, packed with vitamins, fibre, and antioxidants. They are highly customisable, making them suitable for breakfast, post-workout fuel, or even dessert. 

Frozen yoghurt

Blueberry frozen yoghurt_summer snacks
Blueberry frozen yoghurt. Photo: Wikimedia Commons

Craving something sweet and creamy? Opt for frozen yoghurt; it is easy and common among all summer snacks. This lighter alternative to ice cream offers a delightful summer treat. Enjoy a cup of frozen yoghurt topped with fresh fruits, nuts, or shredded coconut for a satisfying and refreshing snack, especially during warm weather.

Frozen yogurt is the perfect choice when you crave something sweet without feeling weighed down as it typically contains less fat and calories. Indulge in the sweet and creamy delight of frozen yoghurt as it not only provides a burst of flavours and textures but also offers calcium, probiotics, and protein, making it a guilt-free indulgence. Whether you are at home or on the go, frozen yoghurt is a delightful and convenient option that can be enjoyed anytime, anywhere.

Iced tea 

Peach iced tea summer drinks to try
Representational image. Photo: Pixabay

Lastly, nothing beats the classic refreshing taste of iced tea. Whether you choose herbal or fruit-infused varieties, this drink is one of the perfect summer snacks for you to cool down and rehydrate. Adding a slice of lemon or a sprig of mint elevates the flavour and makes it even more enjoyable. 

Iced tea is a versatile drink that can be enjoyed throughout the day, anywhere on a sunny afternoon in the garden, during a picnic, or as a refreshing drinkable snack on a hot day. The chilled beverage will hydrate you and offer a much-needed respite from the heat.

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