The Energy Booster: Sabudana Khichdi
A beloved fasting dish across India, Sabudana Khichdi is a savoury preparation made from tapioca pearls (sabudana). Its primary appeal during fasts comes from its high carbohydrate content, which provides a quick and sustained release of energy. Being
naturally gluten-free and easy to digest, it’s gentle on the stomach. While sabudana itself is mainly starch, the dish becomes nutritionally balanced when prepared with common additions like roasted peanuts, which add protein and healthy fats, and potatoes for more carbs. To make the perfect non-sticky khichdi, the secret lies in the soaking. Rinse the pearls thoroughly to remove excess starch, then soak them in a 1:1 ratio of water for a few hours until they are soft but not mushy. Drain any excess water completely before cooking to ensure each pearl remains separate and fluffy.
The Wholesome Bread: Kuttu Puris
Kuttu ka atta, or buckwheat flour, is a Navratri essential. Despite its name, buckwheat is not a type of wheat but a gluten-free pseudocereal derived from the seeds of a fruit, making it permissible during fasts. Kuttu puris are deep-fried breads that are both crisp and flavourful. This flour is a nutritional powerhouse, rich in high-quality protein, dietary fibre, magnesium, iron, and B vitamins. This combination helps in better digestion, manages blood sugar due to its low glycemic index, and keeps you feeling full. The dough for these puris is often prepared by mixing the flour with boiled and mashed potatoes, which act as a binding agent. For a healthier twist, instead of deep-frying, you can make kuttu rotis or parathas on a tawa with a little ghee. You can also make the dough using hot water, which helps in making it pliable without potatoes, resulting in a lighter puri.
The Guilt-Free Dessert: Makhana Kheer
No festive meal is complete without dessert, and Makhana Kheer is the perfect healthy indulgence for Navratri. Made from puffed lotus seeds (makhana or fox nuts), this kheer is a creamy, satisfying alternative to traditional rice-based puddings. Makhana is a superfood, low in calories and fat but rich in protein, fibre, calcium, magnesium, and potassium. They are also packed with antioxidants, which help combat oxidative stress. To prepare the kheer, makhana are typically roasted in a little ghee until they become crisp, then simmered in milk until it thickens. Some of the roasted makhana can be coarsely ground to help thicken the kheer naturally. Sweetened with jaggery or sugar and flavoured with cardamom and saffron, this dessert provides essential nutrients while satisfying your sweet cravings. It’s a dish that nourishes the body while delighting the senses, making it an ideal conclusion to a fasting day's meal.
