The All-Rounder: Sabudana Khichdi
Sabudana, or tapioca pearls, is a fasting staple for a reason: it provides a quick source of carbohydrates for energy. However, a typical Sabudana Khichdi can take time. For a busy schedule, the key is preparation. Soak the sabudana overnight. In the morning,
it takes less than 15 minutes to temper it with ghee, cumin seeds, green chillies, and boiled potatoes. Adding a generous amount of roasted peanuts not only provides a satisfying crunch but also adds plant-based protein and healthy fats, making the dish more balanced and keeping you full longer. Prepare the boiled potatoes and roasted peanuts over the weekend to make weekday preparation even faster.
The Power Snack: Roasted Makhana
Makhana, or fox nuts, are a nutritional powerhouse perfect for fasting. They are low in calories, gluten-free, and rich in protein, calcium, and antioxidants. Unlike other fried snacks, makhana is light and easy to digest. For a quick snack that can be prepared in minutes, simply dry roast a large batch of makhana in a pan with a teaspoon of ghee until they are crisp. Store them in an airtight container. You can enjoy them plain or season a portion with sendha namak (rock salt) and black pepper when hunger strikes. This makes for an excellent, portable snack to carry to the office.
The Quick Meal: Rajgira or Kuttu Cheela
Vrat-friendly flours like rajgira (amaranth) and kuttu (buckwheat) are excellent sources of nutrients. Rajgira is a complete protein, containing all essential amino acids, while both are high in fiber. A cheela, or savoury pancake, is a surprisingly fast meal. Mix the flour with water, sendha namak, chopped green chillies, and fresh coriander to form a batter. You can add grated bottle gourd (lauki) or mashed potato for extra softness and nutrition. Cook on a hot tawa with a little ghee for a few minutes on each side. Paired with a bowl of curd, it becomes a complete, wholesome meal that is ready in under 15 minutes.
The Instant Refresher: Fruit and Nut Chaat
Fruits are an essential part of any fasting diet, providing natural sugars, vitamins, and hydration. To make it more substantial and suitable as a mini-meal, elevate a simple fruit bowl into a chaat. Chop seasonal fruits like apples, bananas, and pomegranates into a bowl. Add a handful of nuts like almonds and walnuts for protein and healthy fats, which promote satiety. For a refreshing twist, squeeze some lemon juice and sprinkle a pinch of sendha namak and roasted cumin powder. This requires no cooking and can be assembled in just five minutes.
The Comfort Bowl: Samak Rice Pulao
Samak rice, or barnyard millet, is a fantastic gluten-free substitute for regular rice during fasts. It is light on the stomach but high in fiber and protein. A simple samak rice pulao can be a one-pot meal that is both filling and quick. Heat ghee in a pressure cooker, add cumin seeds, chopped potatoes, and peanuts. Sauté for a minute before adding rinsed samak rice, water, and sendha namak. Pressure cook for just one or two whistles, and your meal is ready. It pairs perfectly with a side of plain yogurt for a balanced and soothing dinner.
The Hydrating Choice: Dairy-Based Drinks
Staying hydrated is crucial, especially when fasting. Dairy products like milk, yogurt (curd), and buttermilk are permitted and provide protein, calcium, and probiotics. Instead of reaching for plain water, a glass of lassi or chaas (buttermilk) can be more satiating. For a quick breakfast or mid-day drink, blend yogurt with a banana or a few soaked dates for a simple smoothie. A mango mint lassi is another quick option where you just blend the ingredients for an on-the-go drink that keeps you hydrated and aids digestion.
