Sabudana Khichdi: The Balanced Makeover
Sabudana khichdi is a fasting staple loved for the quick energy it provides. Traditionally, it’s made with tapioca pearls, potatoes, and peanuts, which can be heavy on carbohydrates. For a nutritional twist, reduce the quantity of potatoes and increase
the amount of roasted peanuts. The peanuts add a welcome crunch, along with healthy fats and plant-based protein, making the dish more balanced and satiating. For added fibre and nutrients, consider adding vrat-approved vegetables like grated pumpkin or bottle gourd (lauki). Pan-fry the khichdi in minimal ghee instead of excess oil to keep it light and digestible.
Kuttu and Singhara: Beyond the Puri
Deep-fried Kuttu ki Puri is a classic Sawan indulgence. However, these flours — buckwheat (kuttu) and water chestnut (singhara) — are incredibly nutritious on their own, packed with protein and fibre. To make them healthier, skip the deep-frying. Use the flour to make soft rotis or parathas on a tawa with just a touch of ghee. You can also make a thin batter for a savoury pancake or cheela. A great tip is to mix grated lauki or mashed sweet potato into the dough. This not only adds vitamins and moisture, making the rotis softer, but also reduces the amount of flour needed.
Samak Rice: The Versatile Millet
Samak rice, or barnyard millet, is a gluten-free pseudo-grain that is a fantastic vrat-friendly food. It’s naturally light and easy to digest. While often made into a simple pulao, you can elevate its nutritional profile significantly. Instead of cooking it with just potatoes, create a colourful and nutrient-dense 'tehri' by adding a variety of permitted vegetables like carrots and pumpkin. Cooking it with a spoonful of ghee, cumin seeds, and rock salt is all you need for flavour. This turns a simple carb dish into a more rounded meal with vitamins and fibre.
Potatoes and Tubers: Baked, Not Fried
Potatoes, sweet potatoes (shakarkandi), and colocasia (arbi) are energy-dense tubers that are central to fasting meals. The usual preparation involves deep-frying them for chaats or sabzis. For a healthier approach, embrace baking or air-frying. Cut potatoes or sweet potatoes into wedges, toss them with a minimal amount of oil and rock salt, and bake until crisp. These baked fries can be turned into a delicious chaat with a drizzle of yoghurt and a sprinkle of roasted cumin powder, offering the same satisfying taste with a fraction of the fat.
Makhana and Nuts: The Supercharged Snack
Makhana, or fox nuts, are a powerhouse of protein and calcium, making them an ideal snack during fasts. While ghee-roasted makhana is a healthy option, you can give it a twist by creating a trail mix. Combine roasted makhana with other nutrient-dense nuts like almonds and walnuts, which provide healthy fats, protein, and antioxidants. Add some raisins for a touch of natural sweetness. This mix is a perfect on-the-go snack that keeps energy levels stable and prevents hunger pangs between meals, helping you avoid unhealthier, fried alternatives.
