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Shravan fasting is an important tradition followed by many people across India. Fasting foods can be simple, flavorful, and nourishing when prepared with the right ingredients and cooking methods. However, fasting meals can sometimes become heavily dependent on potatoes, sabudana, fried snacks, and sweets, which may provide plenty of calories without enough protein, fiber, or variety.
A balanced approach is to include permitted fruits, vegetables, nuts, seeds, dairy, and traditional fasting grains such as rajgira, kuttu, and samak rice. Here are some simple healthy Shravan fasting recipes that can add variety to your meals.
Rajgira, also known as amaranth, is commonly used during fasting. A vegetable chilla can be an easy option for breakfast or a light meal.
Mix rajgira flour with vegetables, cumin, coriander, and water to make a smooth batter.
Heat a pan and spread the batter into a thin chilla. Cook on both sides using a small amount of oil or ghee.
Serve with plain curd or a suitable homemade chutney.
Samak rice, also called barnyard millet, is commonly eaten during fasting. Combining it with vegetables can make a more wholesome meal.
Wash the samak rice thoroughly.
Heat ghee or oil and add cumin seeds. Add vegetables and sauté for a few minutes.
Add samak rice, water, and permitted spices. Cover and cook until the rice and vegetables become soft.
Serve warm with plain curd.
Kuttu, or buckwheat, is another popular fasting ingredient. It can be used to prepare rotis that pair well with permitted vegetables.
Mix kuttu flour with warm water and, if needed, a little mashed potato to form a soft dough.
Pat or roll the dough carefully and cook the roti on a hot pan.
Pair it with a lightly cooked vegetable curry prepared using fasting-friendly ingredients.
Sabudana khichdi is one of the most popular Shravan fasting recipes. Since sabudana is primarily a carbohydrate source, adding peanuts can improve the meal’s nutritional balance.
Soak sabudana until it becomes soft but remains separate.
Heat oil or ghee and add cumin seeds and green chilli.
Add potato and sauté briefly.
Add soaked sabudana and roasted peanuts. Cook gently until heated through.
Finish with lemon juice and coriander.
Keep the portion moderate, especially if your overall meal already contains other carbohydrate-rich foods.
For a quick fasting meal or snack, boiled sweet potato can be combined with peanuts and fresh ingredients.
Cut the boiled sweet potato into pieces.
Add roasted peanuts, coriander, lemon juice, and cumin powder.
Mix gently and serve fresh.
This simple combination provides carbohydrates along with healthy fats and some protein from peanuts.
A fruit and nut bowl is a convenient option when you want something light.
Wash and cut the fruits.
Add nuts and seeds and serve immediately.
Choose whole fruits rather than fruit juice to retain their natural fiber.
Rajgira can also be prepared as a simple porridge.
Mix rajgira flour with water to prevent lumps.
Cook over low heat while stirring continuously.
Add milk if it fits your fasting practice, along with cardamom and a small amount of chopped nuts.
If using dates, keep the quantity modest.
Plain curd with cucumber can be a refreshing option during Shravan, particularly in warm weather.
Whisk the curd until smooth.
Add cucumber, cumin, coriander, and permitted seasoning.
Mix well and serve chilled or at room temperature.
A fasting meal does not have to consist mainly of starch. Whenever your fasting rules allow, try to include different food groups.
For example:
Carbohydrate: samak rice, rajgira, kuttu, sweet potato
Protein: curd, paneer, nuts, seeds
Healthy fats: nuts, seeds, small amounts of ghee or oil
Fiber and micronutrients: permitted vegetables and whole fruits
This variety can make fasting meals more satisfying and nutritionally diverse.
Traditional fasting foods are sometimes deep-fried or prepared with generous amounts of ghee and oil. You can make them lighter by:
People with diabetes need extra care when fasting because changes in meal timing, food quantity, and carbohydrate intake can affect blood glucose.
Foods such as sabudana, potatoes, sweet potatoes, and fasting flours can contribute significant carbohydrates. Combining appropriate portions with protein, healthy fats, and fiber-containing foods may help create a more balanced meal.
If you take glucose-lowering medication or insulin, do not change your medication schedule on your own during fasting. Discuss your fasting plans with your healthcare professional beforehand.
Healthy Shravan fasting does not have to mean eating the same potato or sabudana dishes every day. Rajgira chilla, samak vegetable khichdi, kuttu roti, sabudana khichdi with peanuts, fruit and nut bowls, and curd-based dishes can bring variety to the fasting menu.
The key is to focus on minimally processed ingredients, moderate portions, suitable cooking methods, and nutritional variety. With thoughtful planning, traditional fasting can remain enjoyable while supporting a balanced eating pattern.
Do you want to know more about the diabetes friendly recipe you can visit our recipe section.
https://www.freedomfromdiabetes.org/blog/recipes
