Fasting during festivals like Navratri is a cherished spiritual practice, but it often brings the challenge of low energy. The key is choosing foods that nourish. These classic recipes are not only delicious but are designed to keep you vibrant.
The Classic Energiser: Sabudana Khichdi
Sabudana,
or tapioca pearls, is a staple during fasting for good reason. It's primarily composed of carbohydrates, providing a quick and easily digestible source of energy to combat fatigue. While it's light on the stomach, it keeps you feeling full and satiated for longer. Being naturally gluten-free, it's an excellent choice for those with sensitivities. To make it a more balanced meal, it is often paired with protein-rich peanuts and potatoes. This combination doesn't just taste great; it helps create a more balanced release of energy. Here’s a simple way to prepare a perfect, non-sticky khichdi. Ingredients: 1 cup sabudana, ½ cup roasted peanuts (coarsely crushed), 2 medium boiled potatoes (chopped), 1 tsp cumin seeds, 2-3 green chillies (chopped), 1 tbsp ghee, Sendha namak (rock salt) to taste, Juice of ½ a lemon, and fresh coriander for garnish. Method: First, wash the sabudana until the water runs clear, then soak it in just enough water to cover the pearls for at least 5-6 hours or overnight. The pearls should be soft enough to press easily. Drain any excess water. Heat ghee in a pan, add cumin seeds, and once they splutter, add green chillies and curry leaves. Add the chopped boiled potatoes and sauté for a couple of minutes until they are lightly golden. Now, add the soaked sabudana, crushed peanuts, and rock salt. Mix gently and cook on a medium-low flame for 4-5 minutes, stirring occasionally, until the sabudana pearls turn translucent. Overcooking can make them sticky. Finally, turn off the heat, add lemon juice and garnish with fresh coriander leaves.
Wholesome & Filling: Kuttu Puris
Kuttu ka atta, or buckwheat flour, is another fasting favourite that is packed with nutrients. Despite its name, buckwheat is not a type of wheat but a gluten-free seed renowned for its health benefits. It is rich in high-quality protein, dietary fibre, and essential minerals like magnesium and iron. The complex carbohydrates and high fibre content in kuttu provide sustained energy, helping to prevent the energy slumps common during fasts. It also aids in digestion and helps you feel full longer. Pairing these puris with a simple vrat-friendly potato curry and a bowl of curd creates a balanced and satisfying meal. Ingredients: 1 cup kuttu ka atta (buckwheat flour), 2 medium-sized boiled and mashed potatoes, ½ tsp cumin powder (optional), Sendha namak (rock salt) to taste, Warm water as needed for kneading, and Ghee or oil for deep-frying. Method: In a bowl, combine the kuttu ka atta, mashed potatoes, cumin powder, and rock salt. Mix everything well. Gradually add warm water and knead to form a smooth, firm dough. The dough shouldn't be too soft or sticky. Let the dough rest for about 15-20 minutes. After resting, divide the dough into small, equal-sized balls. Lightly grease your palms and flatten each ball. You can either pat them into small puris with your hands or roll them out gently, keeping them slightly thick. Heat ghee or oil in a kadai over medium-high heat. To check if the oil is ready, drop a tiny piece of dough; if it sizzles and rises to the top, the oil is at the right temperature. Carefully slide a puri into the hot oil. Gently press it with a slotted spoon to help it puff up. Fry until both sides are golden brown and crisp. Drain on a paper towel and serve hot.
A Sweet & Healthy Treat: Makhana Kheer
When you crave something sweet during a fast, Makhana Kheer is the perfect guilt-free solution. Makhana, also known as fox nuts or lotus seeds, are incredibly light yet nutritious. They are low in calories and fat but rich in protein, fibre, calcium, magnesium, and potassium. The high protein content provides energy that can last you through the day. Roasting the makhana in a little ghee before adding them to the milk gives the kheer a wonderful nutty flavour and crunchy texture. This dessert is not only delicious but also incredibly easy to make. Ingredients: 1 cup makhana, 2 cups full-fat milk, 3-4 tbsp sugar (or to taste), A pinch of saffron strands (optional), ½ tsp cardamom powder, and a mix of chopped nuts like almonds and cashews. Method: In a heavy-bottomed pan, dry roast the makhana on low heat for 4-5 minutes until they become crisp. You can also roast them with a teaspoon of ghee. Once they cool, take about three-quarters of the roasted makhana and grind them into a coarse powder. Keep the remaining whole makhana aside. In the same pan, bring the milk to a boil. Once it boils, add the ground makhana powder, the whole makhana, saffron strands, and chopped nuts. Stir well and let it simmer on low heat for 10-12 minutes, or until the milk thickens and the makhana softens. Keep stirring occasionally to prevent it from sticking to the bottom. Once the kheer reaches your desired consistency, add sugar and cardamom powder. Mix well until the sugar dissolves completely. Serve the kheer warm or chilled, garnished with more nuts.
