High-protein foods for Vrat fasting

• High-protein foods help prevent low energy during Navratri fasting.
• Dairy, amaranth, kuttu, and peanuts offer essential protein sources.
• Using these foods helps maintain stamina and satiety during the fast.

Fasting during religious periods like Navratri often leaves people feeling low on energy. A key reason is the challenge of getting enough protein. Here is a guide to Vrat-friendly foods that are packed with protein to keep you strong and satiated.

The Power of Dairy

Dairy is a cornerstone of fasting diets for a good reason. Paneer (cottage cheese), curd (yogurt), and milk are excellent sources of high-quality protein. Paneer is particularly rich in casein, a slow-digesting protein that provides a steady release of energy and helps you feel full for longer. A simple paneer tikka made with rock salt and minimal spices can be a satisfying meal. Curd not only adds protein but also provides probiotics, which are beneficial for gut health. A bowl of creamy yogurt topped with fruits and nuts is a quick and delicious way to boost your protein intake during a fast.

Amaranth: The Royal Grain

Amaranth, known as Rajgira or Ramdana, is not a true grain but a pseudocereal, making it a popular choice for Vrat. It is a protein powerhouse, containing all nine essential amino acids. In fact, its protein content is higher than that of most conventional grains. Amaranth flour can be used to make rotis, parathas, or porridge. These preparations are not only filling and nutritious but also easily digestible, providing a fantastic way to meet your protein needs while fasting.

Nutty and Mighty

Nuts are a fantastic source of protein, healthy fats, and vital nutrients during a fast. Peanuts, which are technically legumes but are used like nuts, have a slight edge over many tree nuts in terms of protein content. A handful of roasted peanuts can be a great snack. Almonds are another excellent option, packed with protein, fibre, and vitamin E. You can create a trail mix with peanuts, almonds, walnuts, and some seeds to snack on throughout the day, ensuring you get a steady supply of energy and protein. Adding a generous amount of peanuts to classic Vrat dishes like Sabudana Khichdi can also significantly increase their protein value.

Buckwheat's Hidden Strength

Buckwheat flour, or Kuttu ka Atta, is another Vrat staple that is surprisingly high in protein. Like amaranth, it is a gluten-free pseudocereal, not related to wheat. Kuttu flour delivers a substantial amount of protein, around 13 grams per 100g, along with dietary fibre, which aids digestion and promotes satiety. You can use it to make cheelas (pancakes), puris, or parathas. Pairing a Kuttu cheela with a bowl of curd creates a balanced, high-protein meal that will keep you energised for hours.

Seeds and Millets for Stamina

Don't overlook seeds and certain millets during your fast. Makhana (fox nuts or popped lotus seeds) are a low-calorie, protein-rich snack. A 100-gram serving can contain around 9-10 grams of protein. Simply roasting them with a bit of ghee and rock salt makes for a crunchy, satisfying snack. Barnyard millet (Samak ke chawal) is another fasting-approved grain substitute that provides protein and fibre. You can prepare it as a khichdi with peanuts and vegetables for a wholesome, balanced meal.