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The holy month of Sawan, also known as Shravan, is much more than just a monsoon period in India. During Sawan, many devotees fast on Mondays and restrict themselves from eating certain ingredients like eggs, meat, onion, garlic, flour, etc. While fasts are an integral part of Sawan, they often raise questions about having a balanced diet.
Since some of the go-to ingredients to make a vrat vali thali include potatoes and sabudana, their high carbohydrate content can cause nutritional imbalance, and you might also feel sluggish. So, to stick to the ideology behind the fast, i.e. detoxing the mind and the body, Slurrp interviewed Eshanka Wahi, a nutritionist, wellness coach, entrepreneur, and founder of Eat Clean with Eshanka. Read on to find out some fast-friendly ingredients that are healthy and rich in protein to add to your vrat thali.
Nutritious And High-Protein Ingredients Perfect For Fasting
“By concentrating on hydrating vegetables, fruits of the season, nutritious grains, and light proteins, you can make your vrat meals healthy and balanced. And with a healthier vrat ki thali, you’d feel lighter and spiritually refreshed. Here are some of my recommendations,” says Ekansha Wahi.
Lauki
Bottle gourd (lauki) is among the lightest foods to have during fasting. The vegetable contains a lot of water, so it keeps you hydrated, calm and comforting, which reduces acidity and bloating. It's low in calories and is easy to digest, so it is ideal for vrat. According to Wahi, lauki controls your body temperature on hot monsoon days.
Amaranth
Amaranth, or rajgira, is a gluten-free cereal suitable for rotis, laddoos, or porridge during fasting. It is high in protein, fibre, calcium, and iron and gives long-lasting energy. This cereal stabilises blood sugar and aids bone development, making it a good option during fasting.
Makhana
Makhana is an excellent between-meals snack during Savan. Roasted gently or boiled in milk, they are filling and healthy. They are packed with antioxidants and protein, suppressing hunger without adding extra fat. They have anti-inflammatory content that also benefits the heart and the digestive system.
Sabudana
Sabudana is a key ingredient in vrat foods such as khichdi, vadas, and kheer, and you can prepare sabudana ki namkeen too. It supplies instant energy because of its rich content of carbohydrates, which the body requires during prolonged fasting periods. Since it is easily digestible, it is light on the stomach and can be combined with peanuts and curd for an evening meal.
Amla
Amla is rich in vitamin C and has detoxifying properties. Drinking amla juice, murabba, or chutney throughout Sawan enhances immunity, removes toxins, and even makes the skin healthier, providing a natural glow.
Coconut Water
Coconut water is an effective ingredient to add to vrat. It restores lost electrolytes, reduces weakness, and keeps you hydrated without sugar intake. Having it during fasting ensures that energy is not lost and improves digestion.
Pomegranate
Pomegranate is one of the finest seasonal fruits to consume during fasting. It contains iron, antioxidants, and natural sugars, which enhance energy levels without spiking blood sugar levels. Its juice improves blood circulation and keeps your body hydrated during your vrat.
Seasonal Fruits
Besides pomegranate, watermelon, papaya, banana, and apples are great vrat options. Not only do they provide hydration to the body, but they also provide vitamins and natural sugars to produce energy during fasting times.
Paneer
Paneer is an efficient source of protein to include in your fasting meal. You can have it as light curry or grilled; it gives long-term energy, aids muscle health, and sustains you for longer. Mix it with light spices and rock salt; paneer dishes are healthy, vrat-friendly options.
Foods To Avoid During Sawan Fasting
While satvic foods are beneficial, some ingredients will do more harm than good during the monsoon season. As per Ekansha Wahi, you should avoid foods like:
- Deep-fried foods slow down digestion, increasing the risk of acidity.
- Fermented items like vinegar or packaged curd can exacerbate stomach problems in humid weather.
- Heavy pulses like rajma or chana are challenging to digest during fasting and produce bloating.
- Too much salt and sugar disrupts water balance and decreases immunity.
