Divine 'Fast' Food For Janmashtami

Hydration Matters

A proper diet is crucial to sustaining health and energy while fasting. “Stay hydrated, drink plenty of water, buttermilk, fresh juices, and coconut water. Consumption of high-calorie foods and drinking excessive tea or coffee can lead to digestive problems, acidity and dehydration. It is also not advisable to fast with underlying

health conditions,” states Dr Soumita Biswas, Chief Clinical Nutritionist, Aster RV Hospital. When fasting, there are a lot of healthier options one can consider, like gluten-free Sama ka chawal (barnyard millet), curd, milk, fresh fruits, paneer, dry fruits, boiled potatoes, and roasted peanuts for snacking.

Nourishing Spread

Fasting is about celebrating nourishment. It’s about food that feels good, supports the body, and is true to the spirit of tradition, without being too heavy. India is fortunate to have a wide variety of fasting ingredients and age-old recipes steeped in tradition and nourishment. “These dishes can be made healthier with a few changes, whether it’s opting for naturally gluten-free flours, probiotic-rich dairy, or fruits. Dishes like sautéed seasonal vegetables or smoothies made with curd and fresh fruit are both satisfying and energising. These are thoughtful approaches that honour tradition while supporting well-being,” says Ravinder Kumar, Executive Chef, Karma Lakelands Gurgaon.

Fast Feast Menu

Fasting foods have evolved and found a prominent place on modern restaurant menus — not just during festivals, but as healthy options all year round. “Each region brings its wisdom to the table, an amazing variety rich in nutrients. Also, a range of Satvik dishes like Sabudana khichdi, makhana kheer, sweet potato salad, Srikhand, mango lassi, Kutu parathas, etc, which are reimagined with contemporary flair while staying true to their origins. As chefs, it’s exciting to bring these dishes into restaurant kitchens and present them in creative, elevated formats that appeal to today’s conscious diners,” states Chef Anshul Dhyani, Executive Head Chef at ITC Grand Central, Mumbai.

Healthy options

As wheat, rice is not allowed during the fast; opt for Rajgir (Amaranth) flour rich in protein and fibre or Kuttu (Buckwheat), or Shingara (water chestnut flour), which are gluten-free. These flours can be used to make chilla, thalipeeth or tikkis by adding raw banana, bottle gourd, and sweet Potato. “Swap the deep-fry for a shallow fry, sizzle grill, air-fry or steam methods. A wholesome source of protein during fasting, paneer lends itself well to a variety of satvic preparations. Curd is beneficial for gut health. Raitas can be curated with fasting-friendly seasonal fruits and veggies. Instead of deep-fried sabudana cutlets or fried potatoes, embrace a more wholesome approach by incorporating seasonal fruits, milk, and curd, which are not only light on the stomach but spiritually aligned with the occasion,” suggests Chef Reetu Uday Kugaji, Culinary Expert, Chef Consultant and food blogger.

Food For The Lord

Janmashtami bhog can be made deliciously, healthy, divine and celebratory. “This Janmashtami, feast with flavour, faith, and stick to your fitness goals. Consider natural sweeteners such as dates, honey, and jaggery in small portions instead of refined sugar. Opt for makhana kheer, lauki halwa, dates and dry fruit laddoos, sweet potato barfi, or coconut jaggery balls. Dry fruits play a vital role in providing sustained energy and essential nutrients. Devotees can offer bhog as well as enjoy almonds, cashews, raisins, walnuts, dates, anjeer and also make dry fruit smoothies, or energy bars,” adds Chef Reetu. If fasting this Janmashtami, plan your meal to avoid last-minute temptations. Opt for a well-balanced fasting menu which nourishes the body.

Paneer Kuttu Paratha (Chef Anshul Dhyani | ITC Grand Central)

Ingredients

• 1½ cups kuttu or singhara atta (buckwheat or water chestnut flour)

• 1 cup grated paneer

• 1 tsp grated ginger

• 2 green chillies chopped

• Rock salt to taste

• 1 tbsp chopped coriander

• Ghee, for cooking

Method

1. Add rock salt and knead the flour to form a soft dough.

2. Mix paneer, chillies, ginger, coriander, and salt for the filling.

3. Roll, stuff, and cook the parathas using ghee. Chop cooked parathas into bite-sized pieces.

4. In a pan, heat ghee, sauté chopped green chilli and then

Dahi Phool Makhana Chaat (Courtesy Chef Reetu Uday Kugaji,

Culinary Expert and Chef Consultant)

Ingredients

• Makhana, dry

roasted ½ cup

• Curd, whisked-1 cup

• Red Chilli Powder-1/2 tsp

• Cumin Powder-1/2 tsp

• Rock Salt -to taste

• Sugar -optional as per the sweetness required

For the drizzling

• Tamarind Chutney-2 tbsp

• Mint Coriander Leaves Chutney -2 tbsp

For the sprinkling

• Red Chilli pwd-1/4 the tsp

• Cumin pwd-1/4th tsp

• Pomegranate Pearls-1 tbsp

• Chopped coriander leaves-1 tbsp

Method

1. Place the roasted makhana in a serving bowl

2. Pour the prepared sweetened and spiced curd over the makhana. Drizzle the green chutney and date-tamarind chutney over the curd.

3. Sprinkle red chilli powder and cumin powder. Garnish it with fresh pomegranate pearls and chopped coriander leaves.

Sitaphal Mewa Kheer (Courtesy Chef Reetu Uday Kugaji)

Ingredients

• Milk: 8 cups

• Fresh Sitaphal pulp, pureed: 1¾ cup

• Fresh Sitaphal pulp: 4 tbsp

• Green cardamom powder: ½ tsp

• Pistachio nuts, slivered: 2 tbsp

• Almonds, slivered: 2 tbsp

For the garnishing

• Saffron, strands soaked in 1 tbsp of milk:

• Pistachio nuts, slivered: 1 tbsp

• Almonds, slivered: 1 tbsp

• Dried Rose petals 2 tsp

Method

1. In a pan, boil the milk on a slow flame and simmer for 30 minutes, stirring continuously, reduce it to half its quantity and let it cool.

2. Add the Sitaphal purée, Sitaphal pulp, cardamom powder, slivered pistachios, and almonds.

3. Chill in the refrigerator for at least an hour.

5. Top it with saffron nuts and rose petals.

Shrikhand (Courtesy Ravinder Kumar, Executive Chef, Karma Lakelands)

Ingredients

• Hung curd 2 cups

• Powdered sugar – ½ cup

• Cardamom powder – ½ tsp

• Saffron strands – 10 strands

• Warm milk – 1 tbsp (to soak saffron)

• Chopped nuts 2 tbsp (almonds, pistachios), optional.

Method

1. Hang yoghurt in a muslin cloth for about 4 hours to get thick hung curd.

2. Soak saffron strands in warm milk for 10 minutes.

3. Whisk together the hung curd and powdered sugar until smooth. Add saffron milk, cardamom powder. Refrigerate for 2 hours. Garnish with chopped nuts before serving.