The Power of Pseudo-Grains
Navratri fasting involves avoiding regular grains like wheat and rice. This is where pseudo-grains come to the rescue. Flours like Kuttu ka Atta (buckwheat flour), Singhare ka Atta (water chestnut flour), and Rajgira Atta (amaranth flour) are staples
during this period. These flours are not only gluten-free but also packed with nutrients. Kuttu, for instance, is rich in fibre and complex carbs that keep you feeling full and energised. Singhara atta is an excellent source of good carbohydrates, iron, calcium, and zinc. You can use these flours to make a variety of dishes, from fluffy puris and parathas to savoury cheelas (pancakes). A simple dough can be made by mixing the flour with boiled and mashed potatoes, rock salt (sendha namak), and a little water.
Kuttu (Buckwheat Flour): A Fasting Favourite
Kuttu ka Atta is perhaps one of the most popular fasting ingredients. Its dark colour and nutty flavour make it distinct. It's incredibly versatile and can be used to make crispy Kuttu ki Puri, which pairs perfectly with a simple vrat-friendly potato curry. Another easy option is to make a Kuttu Cheela. A simple batter can be made with buckwheat flour, water, grated potato, chopped green chillies, and coriander. This can be cooked on a tawa like a pancake for a quick and filling meal. You can also make fritters (pakoras) by mixing the flour with vegetables like potatoes and deep-frying them.
Makhana (Fox Nuts): The Healthy Snack
Makhana, or fox nuts, are a light yet filling snack perfect for staving off hunger pangs during a fast. Rich in protein, fibre, and antioxidants, they are a superfood that can be prepared in minutes. The easiest way to enjoy them is by roasting them in a teaspoon of ghee until they are crisp. Sprinkle some sendha namak and black pepper, and you have a crunchy, guilt-free snack ready to eat. For something more elaborate, you can make a Makhana Kheer by slow-cooking the roasted nuts in milk with a sweetener like jaggery and a pinch of cardamom. They can also be added to a yoghurt-based curry or mixed with peanuts and other dry fruits to make a nutritious chivda.
Samak Ke Chawal (Barnyard Millet): The Rice Replacement
When rice is off the menu, Samak Ke Chawal, or barnyard millet, steps in as a fantastic substitute. This tiny, gluten-free grain is light on the stomach and cooks quickly. It can be used to make a simple and comforting khichdi. To prepare, just temper some cumin seeds in ghee, add chopped potatoes, green chillies, and ginger, and then stir in the soaked millet with water and rock salt. Let it cook until the grains are soft and the water is absorbed. For a more flavourful dish, you can prepare a Samak Pulao by adding peanuts and other approved spices. It also works wonderfully for making a creamy kheer for dessert.
Sabudana (Tapioca Pearls): The Classic Comfort Food
No Navratri fast feels complete without Sabudana. These starchy pearls are a great source of carbohydrates that provide sustained energy. Sabudana Khichdi is a beloved fasting dish made by sautéing soaked sabudana with boiled potatoes, roasted peanuts, and green chillies. For a crispy snack, you can make Sabudana Vadas by mixing mashed potatoes with soaked sabudana, ground peanuts, and spices, and then shallow-frying or deep-frying the patties. For those with a sweet tooth, Sabudana Kheer is a creamy pudding that is both easy to make and delicious.
Vegetables, Fruits, and Dairy: The Fresh Essentials
Beyond these special grains, Navratri meals heavily rely on fresh produce and dairy. Vegetables like potatoes, sweet potatoes, pumpkin (kaddu), and bottle gourd (lauki) form the base of many curries and side dishes. A simple Kaddu ki Sabji, made with pumpkin, cumin, and rock salt, is both easy and tasty. Fruits are a crucial part of the fasting diet, providing natural sugars, vitamins, and hydration. Enjoy them plain, in a fruit chaat, or blended into milkshakes. Dairy products like paneer, curd (yoghurt), and milk provide essential protein and calcium to keep you strong and satiated throughout the fast.
