Navratri 2020 - Fasting Food List

I'd started to pen down this post at the onset of Navratras, as I for myself have always struggled with what is allowed and what is not during the fasting days so wanted to simplify for those of you, who are sailing in the same boat as me but it's taken me longer than anticipated to finally post it.

Coming from a 'Jain' family, our fasts are relatively simple as nothing is allowed other than plain boiled water that too only between Sunrise to Sunset; thus, in reality, they are quite tough and to Jains, I'm sure Navratras may seem like a feast. Why only to Jains? To most of my friends as well, it's more of a 'feasting' time than 'fasting'.

Even though the festival chalks out a strict list of food items that one can consume during the fasts but when I actually started to pen them all down, I realized it was quite an extensive list.

So for all of you, who like me believed Navratra food to be only about starchy potatoes & fried kuttu puris, henceforth, you gonna be spoilt for choices...

It is during Navratris that a few ingredients, which otherwise get a convenient skip in a regular Indian kitchen, resume utmost importance. Let's have a peek at what all makes it to the table during the 'falahaari' days:

Flours and Grains:
Buckwheat flour (Kuttu Ka Atta)
Water chestnut flour (Singhade Ka Atta) 
Amaranth flour (Rajgira Ka Atta) 
Barnyard millet flour (Sama Ke Chawal Ka Atta) 
Barnyard millet (Sama Ke Chawal)

Spices and Herbs you can use during Navratri:
Cumin Or Cumin Powder ( Jeera Or Jeera Powder )
Black Pepper Powder
Dry Mango Powder (Amchur Powder)
Red Chili Powder (Lal Mirchi Powder)
Black Salt (Kala Namak)
Pink Himalayan Salt (Sendha Namak)
Green Cardamom (Chhoti Illaichi)
Cloves (Laung)
Black Peppercorns (Saboot Kali Mirch)
Cinnamon (Dalchini)
Nutmeg (Jaiphal)
Dry Pomegranate Seeds (Anardana)
Ginger — Both Fresh As Well As Dry, Including Dry Ginger Powder
Green Chilli (Hari Mirch)
Carom Seeds (Ajwain)
Coriander Leaves (Dhania)
Mint Leaves (Pudina)
Curry Leaves (Kadi Patta)

Vegetables you can eat during Navratri:
Potatoes
Pumpkin (Petha/Kaddu)
Sweet Potato (Shakarkandi)
Colocasia (Arbi & Kachalu)
Yam (Suran/Jimikand)
Raw Banana (Kachcha Kela)
Raw Or Semi Ripe Papaya
Lemons (Neembu)
Cucumber (Kheera)
Radish (Mooli)
Bottle Gourd (Ghiya)
Spinach (Palak)
Tomato (In some communities it is allowed, as it falls under fruit)

Apart from this, you can also eat:
Tapioca Pearls (Sabudana)
Phool Makhana
All kinds of Dry Fruit
All kinds of Fruit
All dairy products like Paneer, Curd, White Butter, Cream, Ghee, Khoya, Malai, Milk and Condensed Milk
Sugar, Honey, Jaggery
Tamarind (Imli)
Kokum
Coconut, Coconut Milk, Coconut Water, Coconut Oil
Peanuts, Groundnut Oil
Melon Seeds (Magaz)
Tea

Remember, that fasting rules may differ from family to family and I’ll leave it up to you whether or not you would like to include these ingredients in your fasting meals.

Being a health freak, I can't help but stress upon 5 superfoods that you must include in your diet during this time 

Buckwheat commonly known as kuttu is probably the most popular and extensively used cereal associated with Navratri fasts. Its nutritional profile is amazing - it's got good quality proteins, phosphorus, magnesium, and fiber. It also contains vitamins like Riboflavin, Thiamine, B6, Folate, antioxidants and, to top it all, has a low glycaemic index of 49-51. Its amino acid profile helps add proteins to our food at a time when we avoid all non-vegetarian protein sources. Being gluten-free makes it light on the tummy and great for digestion.

Another ingredient that attains great importance during Navratris and has now become one of the new superfood is ram dana, popularly known as Amaranth. The first benefit of eating this pseudo-cereal is its Protein content. Amaranth has the highest amount of protein amongst all other cereals. It also contains an amino acid called Lysine which is missing from other cereals, making it a complete protein source. Phytosterols present in Amaranth helps to lower cholesterol. Amaranth is also a rich source of Calcium and Iron providing our body with two of the most essential nutrients. The fiber content of amaranth helps aid digestive health while lowering cholesterol and controlling BP. Popular for its laddoos and chikki, this goes into some of the most mouth-watering preparations, tailor-made for the fasting lot.

Samak, or the Barnyard millet is as nutritious as the other navratri cereals. It has the highest fiber content among all the cereal grains. Fiber is known to be protective against diabetes, cardiac diseases, and aids digestive health. By adding it in bulk, it promotes satiety and prevents overeating. The iron content of samak is pretty high and a single 30g serving can provide 16% of the day's requirement for an adult man. Being gluten-free makes it easy to digest and is relaxing for a digestive tract overloaded with gluten.

Singhara, also known as Water Chestnut, buffalo nut, or bat nut is the single seed of the fruit of a floating aquatic plant. The health benefits it brings to your meals include good protein, phosphorus, fiber. It provides 110 micrograms of folate/100gm, and we all know how important it is for pregnant mothers and for protection against anemias. Its antioxidant and anti-inflammatory properties are well-documented. Green and red variety of singhara have also shown antibacterial activity. Being rich in potassium and low in sodium, it is said to help with water retention as well.

Quinoa, a superfood you must try during this Navratri: Quinoa is actually a seed and is referred to as a pseudo-cereal, making it an interesting choice for Navratri meals. It is a rich source of quality protein containing all 9 essential amino acids, fiber, phosphorus, and folate. It is also naturally cholesterol-free and gluten-free. Quinoa is often referred to as a powerhouse of antioxidants and rightly so, as it is a good source of Vitamin E and phytochemicals and flavonoids. You can use it as a substitute for rice and try a one-pot meal with quinoa, sweet potatoes, coconut, and nuts. 

Each of this superfood is better than the other, so make sure you use a different one in each meal and don't miss out on their goodness. And why stop after nine days? Include them in your daily meals at least once a day, and stay healthy!
Remember, Navratri fasts are a time to give your system a break, so make sure you don't overindulge in the many fried snacks popular at this time. Eating healthy is the best way to keep your mind and body active and attentive during this festive period. There are many things we know should not be consumed during the nine-day period. Other than this, even when we break our fast, it should not be done abruptly. This is because we have, for nine days, fed our body with fruits, foods which do not contain grains and is sodium-devoid, and the moment we get back to ‘normal’ food our body goes in a state of shock. Not always will the body take this shock in the best manner. While we know what we should be careful about while fasting during this auspicious time, it is important to understand that this healthy journey we start during Navratri should continue even after the fasting period ends.

If you have been wanting to detox for a long time now, then Navratri is your call. Let these nine days be the time to give rest to your overworked digestive system and replenish it with food that's light on the stomach and healthy for the mind & body.

May You Enjoy Happy and Healthy Navratri!!