Embrace Nutrient-Dense Flours
During Sawan, regular grains like wheat are avoided, but this is an opportunity to explore healthier alternatives. Flours such as Kuttu (buckwheat), Singhara (water chestnut), and Rajgira (amaranth) are permitted and are nutritional powerhouses. Buckwheat
flour is rich in protein and fibre, which aids in detoxification and helps manage hunger pangs. Amaranth flour is also a great source of protein. Instead of relying solely on fried pooris, try making soft rotis, cheelas, or parathas from these flours. Pair them with a simple potato curry or a bowl of curd for a balanced and satisfying meal that provides sustained energy.
Go Beyond Potatoes with Varied Vegetables
Potatoes are a fasting staple, but a varied vegetable intake is crucial for vitamins and minerals. Vegetables like Lauki (bottle gourd), pumpkin, and Arbi (colocasia) are excellent choices allowed during the vrat. Lauki is hydrating and light on the stomach, making it perfect for the monsoon season. You can prepare it as a simple sabzi using rock salt (sendha namak) and cumin. Sweet potatoes are another great option, offering complex carbohydrates and fibre. Try making a sweet potato chaat with lemon juice and fasting-friendly spices for a delicious and energising snack.
Power Up with Protein
Many traditional fasting foods can be heavy on carbohydrates, leading to energy slumps. Prioritising protein is essential to feel full and maintain muscle health. Paneer (cottage cheese) is one of the best sources of high-quality protein allowed during Sawan. You can have it grilled, roasted, or added to a light curry. Dairy products like milk, curd, and buttermilk are also excellent for protein and calcium. A glass of milk or a bowl of curd can make a meal more complete and help stabilise blood sugar levels.
Rethink Your Snacks with Makhana and Nuts
Snacking smart is key to keeping energy levels steady. Instead of reaching for fried options, consider Makhana (fox nuts). These are low in calories but rich in protein, calcium, and magnesium. Simply roasting them in a little ghee with a sprinkle of rock salt makes for a crunchy and guilt-free snack. A small handful of nuts like almonds and walnuts provides healthy fats, fibre, and antioxidants to keep you satiated between meals. A trail mix of roasted makhana and assorted nuts is a perfect on-the-go option.
The Versatile Sabudana
No Sawan fast feels complete without Sabudana (tapioca pearls), which is a great source of carbohydrates for a quick energy boost. While Sabudana khichdi is a classic, it's often made with a lot of potatoes and peanuts. For a more balanced approach, ensure you add a good amount of roasted peanuts for protein and healthy fats. You can also make sabudana kheer with milk for a comforting and nutritious dessert, or try making baked sabudana vadas instead of deep-frying them to cut down on excess oil.
Stay Hydrated and Fruity
Hydration is often overlooked during fasting but is vital for maintaining energy. Apart from drinking plenty of water, include hydrating fruits and drinks. Seasonal fruits like bananas, apples, and pomegranates provide natural sugars, vitamins, and fibre. Coconut water is an excellent choice for replenishing electrolytes. Freshly made fruit chaat with a sprinkle of rock salt and cumin powder can be a refreshing and nutrient-dense snack or light meal.
