Beat Fasting Fatigue With Nutritionist Anjali Upadhyay Four Healthy Recipes for Sawan

Fasting during the holy month of Sawan often leads to tiredness and low energy. Nutritionist Anjali Upadhyay shares four nutrient-dense, easily digestible recipes to help keep you active and refreshed throughout the day.

During the sacred month of Sawan, many devotees observe fasts for the entire period or specifically on Mondays to express their devotion. Beyond its religious significance, this month provides an opportunity to reset one's daily routine and adopt balanced dietary habits. However, remaining empty-stomach for extended periods or consuming overly fried fasting snacks often results in physical exhaustion, fatigue, sluggishness, and headaches. To prevent these health issues, incorporating properly balanced nutrient-dense foods into your fasting regimen is essential. Nutritionist Anjali Upadhyay emphasizes that selecting wholesome and easily digestible dishes during fasts ensures a steady supply of energy while supporting efficient digestion. She recommends four easy and nutritious recipes that offer a perfect blend of taste and health benefits to keep you active all day.

Why Balanced Nutrition Matters During Fasting
It is common for individuals on a fast to rely heavily on potatoes, sago, and deep-fried preparations. While these food items may provide a temporary feeling of fullness, they lack adequate amounts of essential proteins, dietary fiber, and key micronutrients. Consequently, blood sugar levels drop rapidly shortly after consumption, giving rise to lethargy, weakness, and frequent hunger pangs. Nutritionists point out that incorporating items like samak rice, makhana, water chestnut flour, sweet potatoes, nuts, and fresh curd into fasting meals helps sustain energy levels over longer periods. These nutrient-rich ingredients release energy gradually into the bloodstream, maintaining stable blood sugar levels and preventing sudden drops in stamina.

Samak Rice and Peanut Khichdi for Sustained Energy
For those looking for a light, digestible, and satisfying dish during fasts, samak rice khichdi stands out as one of the most balanced choices. Prepared by combining samak rice with roasted peanuts, potatoes, cumin seeds, green chilies, and rock salt, this dish delivers exceptional nutrition alongside rich flavor. Samak rice serves as a high-quality source of complex carbohydrates, which break down slowly to offer continuous energy release throughout the day. Meanwhile, peanuts supply healthy fats and plant-based protein. Pairing this khichdi with a bowl of fresh curd enhances its nutritional balance and aids overall gut health.

Makhana and Sweet Potato Shallow Fried Tikki
When evening hunger strikes, opting for shallow-fried makhana and sweet potato tikkis is a far healthier alternative to heavy, deep-fried snacks. This dish is prepared by mixing boiled sweet potatoes with coarsely ground makhana, peanut powder, grated ginger, and fresh coriander leaves, shaped into small patties and lightly pan-fried in minimal ghee. The dietary fiber present in sweet potatoes aids digestive functions, while also supplying Vitamin A and slow-burning carbohydrates. Simultaneously, makhana acts as a rich source of calcium and antioxidants, supporting bone health and maintaining physical vitality.

Hydrating Lauki and Water Chestnut Flour Cheela
If you wish to try something distinct from conventional fasting dishes, a savory cheela made from bottle gourd and water chestnut flour is an excellent option. Made by combining grated bottle gourd with water chestnut flour, cumin, fresh coriander, and rock salt into a smooth batter, this cheela requires very little ghee to cook on a skillet. Bottle gourd contains high water content, helping keep the body well-hydrated while promoting smooth digestion. Additionally, water chestnut flour is naturally gluten-free and digests slowly, keeping hunger at bay for hours.

Sugar-Free Date and Makhana Laddus
To satisfy sweet cravings without relying on refined sugar, energy laddus made from dates, roasted makhana, and dry fruits provide a wholesome alternative. Prepared by blending roasted makhana, almonds, walnuts, dried coconut, cardamom powder, and naturally sweet dates, these laddus require no added sugar. The natural sweetness of dates elevates the flavor, while the healthy fats, protein, and essential minerals in nuts provide both immediate and sustained stamina. These compact laddus are particularly convenient for individuals fasting while working at the office or traveling.

Essential Health Tips for Sawan Fasting
Maintaining good health during Sawan fasts requires healthy lifestyle habits alongside proper meal choices. Begin your day with lukewarm water or fresh coconut water to replenish hydration levels after overnight rest. Ensure that curd, buttermilk, or milk is included in your primary meals to meet daily protein and calcium requirements. Choose roasting, boiling, or shallow frying techniques over deep frying when preparing fasting meals. Consuming fresh fruits such as papaya, apples, pomegranates, bananas, and pears helps sustain energy levels throughout the day. Finally, drink plenty of water and avoid excessive sugar, processed fasting snacks, and heavy commercial sweets.

What this means for you
For Fasting Devotees: Choosing balanced nutrient-dense meals during Sawan helps you observe fasts without experiencing fatigue or weakness.

For Daily Health: Avoiding deep-fried snacks in favor of fiber and protein-rich recipes keeps digestion smooth and maintains steady blood sugar levels.

Questions & Answers

1. Why do people experience fatigue and weakness during Sawan fasts?
Fasting for long hours or consuming deep-fried foods leads to a lack of protein and fiber, causing blood sugar levels to drop and leading to fatigue.

2. Why is samak rice khichdi recommended during fasting?
Samak rice contains complex carbohydrates that digest slowly to provide sustained energy, while peanuts add healthy fats and plant protein.

3. How can sweet cravings be managed healthily during fasts?
Instead of refined sugar, eating sugar-free laddus made from dates, roasted makhana, and dry fruits satisfies sweet cravings while delivering rich nutrients.

4. What should be consumed to avoid dehydration during Sawan fasts?
Start your day with lukewarm water or coconut water, and drink plenty of plain water, buttermilk, or lassi throughout the day.

5. Who is Anjali Upadhyay and what did she advise?
Anjali Upadhyay is a nutritionist who advised adopting four nutrient-rich recipes and balanced eating habits to maintain energy during Sawan fasts.

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