Why Balance is Key During Fasting
Sawan fasting, or vrat, is traditionally based on a sattvic diet, which promotes pure, light, and easy-to-digest foods. This naturally shifts our eating habits away from heavy, processed items. However, many common fasting foods can be high in carbohydrates
and fats, such as deep-fried potato dishes and sugary drinks. While these provide quick energy, they can lead to energy crashes and leave you feeling sluggish. The key to a more enjoyable fast is balance: incorporating foods that offer sustained energy through complex carbohydrates, protein, healthy fats, and essential nutrients. A balanced approach helps maintain energy levels, supports muscle health, and prevents the fatigue that can sometimes accompany fasting.
Energising Breakfasts to Start the Day
Starting your day with a nutritious meal is crucial for maintaining energy. Instead of reaching for something heavy, opt for light but sustaining options. A fruit smoothie, perhaps with a banana and some almonds, is an excellent choice. Another great option is a porridge made from amaranth (rajgira), which is a complete protein and provides sustained energy. For those who prefer a savoury start, a cheela (pancake) made from buckwheat (kuttu) or water chestnut (singhara) flour is a fantastic alternative. These flours are gluten-free, rich in protein and fibre, and help you stay full longer. Paired with a bowl of fresh curd, they make a complete and balanced morning meal.
Wholesome and Satisfying Main Meals
For lunch or dinner, move beyond simple fried potatoes. Samak rice, also known as barnyard millet, is a wonderful fasting grain that can be used to make a light pulao with permitted vegetables like potatoes and tomatoes. You can also prepare a simple curry using paneer (cottage cheese), a rich source of slow-digesting protein that keeps you fuller for longer. Vegetables like lauki (bottle gourd) and pumpkin can be made into simple, flavourful sabzis using rock salt (sendha namak), cumin, and green chillies. Even sabudana khichdi, a fasting classic, can be made healthier by using less oil and adding a generous amount of roasted peanuts for protein and crunch.
Smart Snacking for Midday Hunger
Midday hunger pangs can often lead to reaching for unhealthy fried snacks. A little preparation can provide you with much healthier and more satisfying options. Roasted makhana (fox nuts) are a perfect fasting snack; they are low in calories but high in protein and calcium. A colourful fruit chaat with a sprinkle of rock salt provides natural sugars for energy along with essential vitamins. A handful of nuts like almonds and walnuts offers a combination of healthy fats, protein, and fibre. Another great idea is a sweet potato chaat—boiled and cubed sweet potato mixed with lemon juice and mild spices—which is both filling and nutritious.
Don't Forget to Hydrate
Hydration is often overlooked during fasting but is essential for maintaining energy and overall well-being. While water is always the best choice, you can supplement it with other healthy drinks. Coconut water is a natural electrolyte drink that helps replenish fluids and minerals, especially during humid monsoon days. Freshly made buttermilk (chaas) is cooling and aids digestion, while a simple glass of milk can provide both protein and calcium. Try to avoid packaged juices, which are often high in sugar, and opt for fresh, whole fruits to meet your hydration and nutrient needs.
Healthier Sweet Endings
Fasting meals can still include a touch of sweetness. Instead of indulging in sugar-laden sweets, there are many healthier alternatives. A simple kheer made with makhana (fox nuts) or samak rice uses less sugar and provides more nutrients than traditional desserts. You can also try making a halwa or kheer from lauki (bottle gourd), which is naturally sweet and hydrating. Another simple and satisfying dessert is a fruit and nut yogurt bowl, combining the goodness of dairy, fruits, and nuts in one dish. These desserts satisfy sweet cravings without derailing your goal of a healthy fast.
