Shravan/Sawan is an auspicious period devoted to Lord Shiva. Most of the people observe fasting during this period. Some people take only one meal each day while some fast every Monday (Shravan somvaar). Abstinence from non-vegetarian food is very common during this period. Most of the people end up compromising on their overall health and immunity as they have a lesser intake of protein and other micro-nutrients.
As we are about to begin with the promising and fortunate month of Shravan, let us discuss the foods that should be included in your diet regularly in order to prevent loss of muscles and depletion of micronutrients which are essential in maintaining body processes and immunity.
1) Skim Milk:
Skimmed milk is simply milk with lesser or no cream/fat content in it. Skimmed milk is an excellent source of vegetarian protein, calcium, vitamin D and B vitamins. You can have fruit milk shakes, masala doodh, lassi etc. using skim milk.
2) Dry Fruits:
We can also call them as “Superfoods”. They are an excellent source of energy, super tasty and crunchy. They are a great source of protein and help increase your stamina. They are rich in Omega-3 fatty acids, Calcium, Magnesium, Potassium, Iron, Zinc, and a number of B vitamins. They not only increase your energy levels, but also make you feel fuller for longer time during fasting, strengthen the immune system, keeps your heart healthy and maintains blood glucose levels.
3) Rajgeera & Singhara flour:
Rajgeera and Singhara flours are healthy options to Sabudana and starchy potatoes which hardly contain any nutrients. You can prepare phulkas, porridge, upma or chillas with these flours while you’re fasting. Rajgeera is a great source of protein for vegetarians. It contains good amount of fiber, helps in better digestion and reduces blood cholesterol. It also provides good amount of Iron and Calcium which helps nourish your body. Singhara (water chestnut is also high on fiber, rich source of potassium and Vitamin B6. It is a protective food for many diseases.
4) Barnyard millet:
Aka Bhagar, Varai, Moraiya Or Sama ke chawal. This millet is low in calories and good source of protein. It is light for digestion and keeps you active throughout the day. It has a low glycaemic index and therefore recommended for diabetic patients who are fasting. Barnyard millet nurtures your body with good amount of Potassium, Iron and Calcium. Recipes such as Khichdi, Dosa, Upma, Payasam can be included during your Shravan fast using barnyard millet.
5) Low Fat Cottage Cheese:
Cottage cheese or paneer is undoubtedly favourite of all. It is a brilliant source of protein and calcium. Recipes such as Paneer curry, Paneer-Potato cutlets or kebabs, Paneer stuffed Rajgeera paratha, Paneer fritters using Singhara atta are some of the outstanding recipes.
Maintaining optimum health even during fasting is utmost important. Include variety of fresh seasonal fruits, buttermilk, lemonade to keep you going all day. Keeping your body hydrated is very important. Lesser fluids/water can make you feel fatigued.
Make use of the above ingredients for balanced meals so that you do not compromise with your health and immunity even during fasting.
Happy Shravan/Sawan month fasting!
Comments