The Classic: Sabudana Khichdi, Reinvented
Sabudana khichdi is a fasting favourite for a reason: it's filling and provides instant energy. To make it healthier, focus on the preparation. Use minimal ghee and load it up with roasted peanuts for a protein punch. Instead of deep-frying the potatoes,
use boiled and cubed ones. To prepare, sauté cumin seeds, green chillies, and curry leaves in a little ghee. Add boiled potatoes and roasted peanuts, followed by the soaked sabudana. Cook until the pearls turn translucent, mixing gently. A final squeeze of lemon juice enhances the flavour and adds a dose of Vitamin C. This version is lighter on the stomach and keeps you feeling full without the sluggishness.
The Grain-Free Grain: Samak Rice Pulao
Samak rice, or barnyard millet, is a fantastic gluten-free alternative to regular rice that's permitted during fasts. It's rich in fibre and protein, making it highly nutritious and easy to digest. A vegetable pulao made with samak rice is a complete meal in itself. To prepare, lightly roast the samak rice. In a pan, heat a spoonful of ghee, add cumin seeds, chopped ginger, and green chillies. Sauté vrat-friendly vegetables like diced potatoes, tomatoes, and carrots until they are tender. Add the roasted samak rice, sendha namak (rock salt), and black pepper, along with double the amount of water. Cover and cook until the millet is fluffy and all the water is absorbed. This one-pot meal is not only simple but also packed with essential nutrients to sustain you through the day.
The Smart Swap: Kuttu Ka Cheela (Buckwheat Pancake)
Traditionally, kuttu ki poori is a staple, but the deep-fried bread can be heavy. A healthier and equally delicious alternative is a kuttu ka cheela, or a savoury buckwheat pancake. Kuttu flour is a good source of protein and is gluten-free. To make the batter, mix kuttu flour with water to a pancake-like consistency. Add grated bottle gourd (lauki) or grated potato, finely chopped green chillies, coriander, and sendha namak. Pour a ladleful of the batter onto a lightly greased non-stick pan and cook on both sides until golden brown. It’s much lower in calories than pooris and serves as a wonderful, light meal when paired with a bowl of fresh curd.
The Wholesome Snack: Roasted Makhana & Nuts
For those in-between meal hunger pangs, roasted makhana (fox nuts) are a perfect choice. They are incredibly light, low in calories, and rich in calcium. Instead of buying packaged versions which might contain regular salt, you can easily make them at home. Simply dry roast the makhana in a heavy-bottomed pan until they are crisp. You can add a handful of almonds and walnuts for extra protein and healthy fats. For flavour, toss them with a tiny bit of ghee and a sprinkle of sendha namak and black pepper. This crunchy, satisfying snack keeps you full and is far better than any processed options.
The Sweet Finish: Fruit & Curd Bowl
A simple bowl of fruit is the easiest and one of the healthiest things you can eat during a fast. Create a vibrant fruit chaat by mixing seasonal fruits like apples, bananas, pomegranates, and papaya. To make it more substantial and add a dose of protein, combine it with a bowl of fresh, creamy curd (yoghurt). You can add a drizzle of honey for sweetness if desired, and a sprinkle of chopped walnuts or almonds for a bit of crunch. This combination of natural sugars from fruits and protein from curd provides sustained energy and helps in maintaining hydration, making it an ideal meal for any time of the day.
The Earthy Delight: Sweet Potato Chaat
Sweet potatoes are a powerhouse of nutrients and a great vegetable to eat during fasts. Instead of the usual potato preparations, a sweet potato chaat offers a refreshing change. Boil or roast the sweet potatoes until tender, then peel and cut them into cubes. In a bowl, mix the sweet potato cubes with roasted and crushed peanuts, chopped green chillies, and fresh coriander. Season with sendha namak, a pinch of black pepper, and a generous squeeze of lemon juice. This chaat is a perfect balance of sweet, tangy, and savoury flavours and provides complex carbohydrates that release energy slowly, keeping you active for longer.
