Sabudana (Tapioca Pearls)
A staple during fasts in India, sabudana is an excellent source of quick energy. Made from the starch of the cassava root, it is composed almost entirely of carbohydrates, which help replenish energy levels efficiently after an overnight fast. Its primary
benefit lies in being easy to digest, making it gentle on the stomach. While not a complete food on its own, sabudana becomes highly nutritious when prepared as a khichdi with peanuts, which add protein and healthy fats, and mild spices. This combination creates a balanced meal that keeps hunger at bay and supports sustained energy, making it a perfect breakfast to start a fasting day.
Makhana (Fox Nuts)
Makhana, or fox nuts, are a powerhouse of nutrients and an ideal snack for fasting periods. They are light, crunchy, and low in calories, yet rich in protein and fibre, which promotes a feeling of fullness and helps prevent overeating. Unlike many other fasting snacks that can be heavy or fried, makhana can be easily roasted in a little ghee and seasoned with rock salt (sendha namak) for a wholesome and satisfying breakfast. They are also a good source of essential minerals like magnesium and potassium. Their sattvik nature makes them a fitting choice for religious fasts like Navratri, providing lasting energy without causing sluggishness.
Yogurt (Dahi) with Fruits and Nuts
Yogurt, or dahi, is a versatile and refreshing option to break a fast. It is a great source of high-quality protein, which promotes satiety, and contains probiotics that support gut health and digestion. When plain yogurt is combined with fresh fruits like bananas, apples, or pomegranates, it delivers essential vitamins and natural sugars for an energy lift. Adding a handful of nuts like almonds and walnuts contributes healthy fats and extra protein, creating a well-rounded and filling meal. This combination helps maintain stable blood sugar levels and keeps you hydrated and energised through the morning.
Sweet Potato (Shakarkandi)
Sweet potato, known as shakarkandi, is a popular and nourishing food consumed during fasts across India. It is rich in fibre and complex carbohydrates, which provide a steady release of energy and keep you feeling full for a longer duration. This root vegetable is packed with vital nutrients, including vitamins A and C, which support the immune system. It can be enjoyed in various simple forms for breakfast. One of the easiest preparations is a chaat, where boiled and cubed sweet potato is tossed with rock salt, lemon juice, and roasted cumin powder. This simple, flavourful dish is not only delicious but also incredibly energising.
Amaranth (Rajgira) Porridge
Amaranth, or rajgira, is a pseudo-grain that is widely permitted during religious fasts. It serves as a fantastic alternative to traditional grains like wheat or oats. A warm bowl of rajgira porridge is a comforting and highly nutritious way to start your day. To prepare it, you can cook amaranth grains with milk or water until they soften into a porridge-like consistency. For added flavour and nutritional value, you can mix in fruits, nuts, or a natural sweetener like jaggery. This breakfast is not only light and easy to digest but also packed with protein and fibre, ensuring you remain satiated and energetic for hours.
