Embrace Vrat-Friendly Flours
Regular wheat and gram flour are avoided during Sawan, but this opens the door to a variety of nutritious alternatives. Flours like Kuttu (buckwheat), Singhara (water chestnut), and Rajgira (amaranth) are excellent choices. Buckwheat is high in protein
and fibre, helping you feel full for longer. Rajgira is a powerhouse of calcium, iron, and amino acids. Use these flours to make soft puris, parathas, or dosas. Pairing them with a simple potato curry cooked in ghee with sendha namak (rock salt) makes for a complete and satisfying meal.
Power Up with Sabudana
Sabudana, or tapioca pearls, is a fasting staple for a reason. It's a fantastic source of carbohydrates, providing a quick and sustained energy boost. While commonly used to make deep-fried vadas, a healthier approach is to prepare Sabudana Khichdi. This beloved dish, made by tossing soaked sabudana with boiled potatoes, roasted peanuts, and mild spices like cumin and green chilli, is light, easy to digest, and incredibly filling. The peanuts add a welcome crunch along with healthy fats and protein.
Rely on Dairy for Protein
During fasts, getting enough protein is key to maintaining muscle health and preventing weakness. Dairy products like milk, curd (yogurt), and paneer are permitted and highly beneficial. Paneer is one of the best vegetarian protein sources you can have. A simple grilled paneer dish or a light paneer curry can keep you satiated. Greek yogurt or homemade hung curd is also packed with protein and gut-friendly probiotics. Enjoy a bowl with fresh fruit or as a cooling raita.
Snack Smart with Makhana and Nuts
Mid-day hunger pangs can be challenging when fasting. Instead of reaching for fried snacks, opt for roasted makhana (fox nuts). Makhana is light, crunchy, and rich in essential minerals like calcium and magnesium. A simple bowl of makhana roasted in a little ghee and seasoned with rock salt is a perfect guilt-free snack. A handful of nuts like almonds and walnuts provides a mix of protein, healthy fats, and fibre to keep you going.
Hydrate with Fruits and Coconut Water
Staying hydrated is crucial, especially during the humid monsoon weather when Sawan falls. Fresh seasonal fruits like bananas, apples, and pomegranates are not only allowed but encouraged. They provide natural sugars for energy, essential vitamins, and hydration. A simple fruit chaat can be a refreshing meal. Coconut water is another excellent choice; it's a natural electrolyte drink that helps replenish your body and keeps you feeling refreshed and energetic.
Utilise Wholesome Vegetables
While many vegetables are restricted, several are permitted during Sawan fasting, including potatoes, sweet potatoes, pumpkin, and bottle gourd (lauki). Sweet potatoes, in particular, are a great choice as they are nutrient-dense and provide sustained energy. A simple sweet potato chaat is both delicious and healthy. Potatoes can be boiled and lightly sautéed with cumin and rock salt for a quick and easy dish known as 'vrat wale aloo'.
