Sawan Fasting: Healthy Eating Tips to Cleanse and Detox Your Body

05Jul

The holy month of Sawan or Shravan in the year 2023 will begin on 4 July and end on 31 August. This year’s Sawan month is expecting 8 Monday fasts (Sawan Somwar Vrat). This makes it a special and rare occurrence that is going to happen after 19 years. Corresponding to the same month, there also comes the beginning of Purushottam maas also known as Mal Maas or Adhik Maas. Adhik Maas is expected from 18 July to 16 August. Religiously, this co-occurrence of Shravan Maas and Adhik Maas is of great importance as well.

Shravan Maas is dedicated to Lord Shiva’s worship. Millions of Hindus around the globe assume fasts, celebrations, and devotion to Lord Shiva. As this holy month comes around the arrival of monsoons in India, so the monsoon rains are believed to be showers of blessings from Lord Shiva. The Monday fasts(Somwar Vrat) of Shravan month are fulfilled by waking up early in the morning, bathing, and giving your offerings to Lord Shiva. In these सावन सोमवार व्रत only sweet meals need to be consumed, so people refrain from salt. Anaj or heavy whole wheat meal is eaten only once a day and that too in the evening before sunset.

From a scientific viewpoint also, this whole month is of great importance. Scientifically, very few sun rays penetrate the atmosphere and reach the Earth’s surface. Along with this, the arrival of the monsoons is expected. All these factors lead to a surge in waterborne diseases. Attributing to this reason, the consumption of many green leafy vegetables (spinach, radish leaves, saag, cabbage, etc.), brinjal, and many others must be avoided. These vegetables are loaded with various water-borne bacteria laying eggs over the leaves of these vegetables. In this blog, Fitness with Nidhi is going to share some tips on how to detox your body along with fasting. Read the full article to know more.

Stay Hydrated with 6 Sawan Fasting Drinks: Your Spiritual Refreshment

 

1. Ghiya Juice

Ghiya juice is a refreshing, hydrating, and nutritious drink suitable for people of all ages. Hypertensive and diabetic patients generally feel challenged in completing any fast. As advised for such patients and people of more than 50 years of age, not to remain empty stomach for continuously 2 hours, so, recharge yourself with this juice.

 
 
 
 
 
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2. Fruit-infused water

Fruit infused water can be made using fruits like watermelon + mint leaves, mint + kiwi, papaya, cucumber + lemon and many more options can be made similarly. This is a trick of incorporating required liters of water into your body and hydrating every cell of your body.

 
 
 
 
 
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3. Coconut Water

Coconut water is a rich source of micronutrients like potassium and magnesium. Take one coconut’s water by squeezing one lemon juice in it. This will instantly supply your body with energy and nutrients while replenishing the fluid loss during hot summer fasting days. Care must be taken. It is advised to consume it only thrice in a week. 

4. Fruit Juices

Fruit juices made by pressing fresh fruits at home are a wonderful option for replenishing fluids along with nutrients in your body. Watermelon, kiwi, pomegranate, apple, etc are on-the-go options during fasts. 

5. Green tea

Other than regular tea, you can opt for green tea which is a good detox drink early in the morning. 

6. Lemon tea

Lemon tea is another detox drink that can be substituted with other caffeine drinks.

Best Diet Plan to Lose Weight During Sawan

OptionsEarly MorningBreakfastSnack 1LunchSnack 2Dinner
Option 1Luke warm water and nutsBanana ShakeDatesPineapple CurdCoconut WaterMakhana Kheer
Option 2Luke warm water and nutsMango shakeGreek Yogurt with BerriesGur ChapatiA Cup of MilkPumpkin Halwa
Option 3Luke warm water and nutsPear or AppleInfused waterRaw Paneer Cubes with saladWatermelonMilk and Dates and Nuts Ladoo
Option 4Luke warm water and nutsGond katira ShakeGhia JuiceGur RiceGur MakhanaGhia Halwa

 

Sawan Fasting Shakes to Beat the Hunger 

  1. Mango shake: Mangos are flooded in the markets during Shravan month. Mango shakes made in low-fat milk may provide you with satiety for at least two hours. Make a shake by using one small-sized or ½ full-sized mango in 170-200 ml of low-fat milk. Top it with nuts.
  2. Banana shake: Combining bananas with milk is the healthiest option that one can choose during fasts. It is very nutritious and satiating. Make a shake by using one ripe banana and 200 ml of low-fat milk.
  3. Gond katira shake: Take 100 ml milk, 2-3 tsp of overnight soaked gond katira, 6-7 pieces of soaked and peeled almonds, and ½ tsp mixed melon seeds. Blend it and make up the volume to one glass by adding water. This shake is a heat-quenching mix that protects the liver from various diseases during hot summer days. It is also ideal for hypertensive patients. 

Main Course Meal Options for Sawan Fasting

1. Gur Chawal 

Gur Rice, also known as Jaggery Rice or Gur wale Chawal, is a traditional Indian Sweet dish made with jaggery and rice. Jaggery, also called gur, is a type of unrefined sugar commonly used in Indian Cuisine. It is made from sugarcane juice or palm sap and has a rich, caramel-like flavour.

 
 
 
 
 
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2. Makhana Kheer

Makhana kheer, also known as lotus seed pudding is a delicious and creamy Indian dessert made with fox nuts, milk, and jaggery and flavored with cardamom and nuts.

How to make Makhana kheer | Weight loss kheer

3. Sabudana Kheer

Sabudana kheer is a creamy and delicious Indian dessert made with tapioca pearls (sabudana), milk, and sugar, and flavored with cardamom and nuts. It is commonly prepared during fasting or as a sweet dish for festive occasions. Here’s a recipe for making sabudana kheer:

Ingredients:

  1. Sabudana (tapioca pearls) – ½ c
  2. Milk – 4 cups
  3. Jaggery (adjust to taste) – ½ c
  4. Cardamom powder – 1/4th tsp
  5. A handful of chopped nuts (such as almonds, pistachios, and cashews) for garnishing
  6. Saffron strands (optional)

How to make Sabudana Kheer:

  • Rinse the sabudana under running water until the water runs clear. Then soak the sabudana in water for about 2-3 hours. Drain the water and keep aside.
  • In a heavy-bottomed pan, heat the milk and bring it to a boil. Reduce the heat to low and let the milk simmer for about 10-15 minutes, stirring occasionally to prevent it from sticking to the bottom of the pan.
  • Add the soaked sabudana to the simmering milk and cook on low heat for about 15-20 minutes, or until the sabudana pearls turn translucent and soft. Keep stirring.
  • Add jaggery to the pan and mix well until it dissolves completely. Continue to cook for another 5-10 minutes until the kheer thickens to the desired consistency.
  • Add cardamom powder and mix well again. If desired, you can also add a few strands of saffron for additional flavor and color.
  • Remove the pan from the heat and let the kheer cool down to room temperature. It will thicken further as it cools.
  • Once cooled, transfer the sabudana kheer to serving bowls or glasses. Garnish with chopped nuts of your choice, such as almonds, pistachios, and cashews.
  • You can serve the sabudana kheer chilled or at room temperature. If you prefer it chilled, refrigerate it for a few hours before serving.
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4. Bajarbhang Kheer

Wash one katori (70 g) bajarbhang and add it to 1 litre milk. Add 2 crushed cardamoms and let the milk boil for 10 minutes. Keep stirring. Put off the flame and add 20 g of jaggery and 10 pieces of soaked, peeled, and chopped almonds to it. 

5. Seul Kheer

Wash one Katori (70 g) seul and add it to one litre of low-fat milk. Also, add 2 pieces of crushed cardamom to it. Let the milk boil for ten minutes at low flame. Keep stirring. After ten minutes when the milk seems thickened and the seul has been mixed well, put off the flame. Now add 20 g jaggery, ten soaked, peeled, and chopped almonds to it. 

6. Sweet Pancakes

The flour can be chosen from a list of flours that are given as – Rajgira flour, Kuttu flour, Samo, Singhara, and millets (like kodo, finger, proso, pearl, barnyard millet, etc). it may vary from region to region as to which flour is allowed to be consumed and which is not. In some areas, even people eat whole wheat flour and sooji as well. So, it completely depends on your faith. 

Sweet jaggery pancakes are a delicious and indulgent treat made with jaggery (gur), flour, and a few other ingredients. These pancakes have a rich and caramel-like flavor from the jaggery and are perfect for a sweet breakfast or dessert. Here’s a recipe for making sweet jaggery pancakes:

Ingredients:

  1. Flour (of choice) – 1 cup
  2. Grated jaggery (gur) – 1/4th c
  3. Baking powder – ½ tsp
  4. Cardamom powder – 1/4th tsp
  5. Salt- A pinch
  6. Milk – 3/4th c
  7. Ghee (clarified butter), melted – 1 tbsp
  8. Chopped nuts or grated coconut for garnishing (optional)

How to make Sweet Jaggery Pancake:

  • In a mixing bowl, combine the flour, jaggery, baking powder, cardamom powder, and salt.
  • Gradually add the milk to the dry ingredients and whisk until you have a smooth batter. Add the melted ghee and mix again until well combined. Let the batter rest for about 10 minutes to allow it to slightly thicken.
  • Heat a non-stick pan. Grease it with some ghee or oil.
  • Pour a ladleful of the batter onto the hot pan and spread it gently into a round shape using the back of the ladle. Cook the pancake for about 1-2 minutes, or until bubbles start to form on the surface.
  • Flip the pancake and cook the other side for another 1-2 minutes, or until it turns golden brown.
  • Remove the pancake from the pan.
  • Garnish the sweet jaggery pancakes with chopped nuts or grated coconut, if desired.
  • Serve the pancakes warm as is or with a drizzle of honey, maple syrup, or a dollop of whipped cream. You can also enjoy them with a side of fresh fruits for a healthier option.

7. Gur Chapatis

Gur chapati, also known as jaggery roti, is a sweet and flavorful Indian flatbread made with jaggery (gur), whole wheat flour, and a few spices. It is a popular dish, especially during the winter season. Here’s a recipe for making gur chapati:

Ingredients:

  1. Whole wheat flour – 1 c
  2. Grated jaggery (gur) – 1/4th c
  3. Cardamom powder – 1/4th tsp
  4. Ghee (clarified butter) – 1 tbsp
  5. Water (as needed)
  6. Ghee or oil for cooking the chapatis

How to make Gur Chapatis:

  • In a mixing bowl, add whole wheat flour, grated jaggery, cardamom powder, and ghee. Mix them well together.
  • Slowly add water to the mixture and knead it into a soft dough. Adjust the water as needed. The dough should be smooth. Let the dough rest for 10-15 minutes to allow the flavors to meld.
  • Divide the dough into small quantities and roll each portion into a ball. Dust the dough balls with flour to prevent sticking.
  • Heat a tawa. Take a dough ball and flatten it slightly with your hands.
  • Roll out the dough ball into a round chapati, approximately 6-7 inches in diameter, using a rolling pin and dusting with flour as needed.
  • Place the rolled chapati on the heated tawa and cook for about 30 seconds or until you start to see small bubbles forming on the surface.
  • Flip the chapati and cook the other side for another 30 seconds. Apply some ghee or oil on this side.
  • Flip the chapati again and cook for a few more seconds until it puffs up and gets golden brown spots.
  • Remove the cooked gur chapati from the tawa and place it on a plate. Repeat the process with the remaining dough balls.
  • Serve the gur chapati hot with a side of yogurt or pickle. You can also enjoy it as is.

8. Pethe ka halwa (Pumpkin ka Halwa)

Kaddu ka Halwa or pumpkin halwa is a popular Indian dessert made with pumpkin. Jaggery, ghee, milk, and flavored with cardamom and nuts. It’s a sweet and rich dessert that is often prepared during festivals and special occasions.

9. Ghiya ka Halwa

Ghiya ka halwa, also known as bottle gourd halwa, is a delicious and popular Indian dessert made with grated bottle gourd, jaggery, ghee, and milk, and flavored with cardamom and nuts. It is a sweet treat that is often made during festivals or special occasions. Here’s a basic recipe for making ghiya ka halwa:

Ingredients:

  1. Grated bottle gourd (ghiya/lauki) – 2 cups
  2. Ghee (clarified butter) – 4 tbsp
  3. Milk – 2 cups
  4. Jaggery (adjust to taste) – ½ c
  5. Cardamom powder – ½ tsp
  6. A handful of chopped nuts (such as almonds, pistachios, and cashews) for garnishing
  7. Saffron strands (optional)

How to make Ghiya Ka Halwa:

  • Heat a heavy-bottomed pan or a non-stick pan on medium heat. Add ghee and let it melt.
  • Add the grated bottle gourd (ghiya) to the pan and sauté it in ghee for 5-7 minutes until it becomes soft and starts to release its moisture.
  • Add milk to the pan and lower the flame. Cook the bottle gourd in the milk on low heat, stirring occasionally, until the milk reduces and thickens.
  • Add jaggery to the pan and mix well. Continue cooking and stirring until the sugar dissolves and the mixture thickens further. This should take another 10-15 minutes.
  • Add cardamom powder and mix well. If desired, you can also add a few strands of saffron for added flavor and color.
  • In a separate small pan, heat a tablespoon of ghee and fry the chopped nuts until they turn golden brown. Set aside.
  • Once the bottle gourd mixture reaches a halwa-like consistency and starts to leave the sides of the pan, remove it from the heat.
  • Garnish the ghiya ka halwa with the fried nuts and mix them in lightly.
  • Serve the halwa warm or at room temperature.

Nidhi Gupta is an ACE certified personal trainer and nutritionist with over 10 years of experience helping people reach their fitness goals. She is passionate about helping people live healthier lives and loves sharing her knowledge and expertise with others. Get in touch with her to learn more about how she can help you on your fitness journey.