Rupali Datta | Updated: October 17, 2020 10:38 IST
Navratri-special phalahar fasting helps to detox.
Navratri comes twice a year, both at the change of seasons. This is a way for us to rewire our systems for the next season - a way to detox our body as we give up whole grains and switch to gluten-free millets. Even our vegetables are restricted and our minds are in prayers and meditation. This total rest and rejuvenation process prepares our system to take on the next extreme weather. The nutritional quotient of grains commonly consumed during fasting is high. Quinoa, amaranth, kuttu, singhara, samak rice are all gluten free and are rich sources of important minerals like iron, zinc, magnesium. They are loaded with fibre and antioxidants, and contain more proteins than the regular grains. The vegetables allowed are low in calories but are full of fibre, vitamins, minerals and antioxidants. Nuts and seeds, as we all are aware, bring proteins, healthy fats and phytonutrients to our plate. Milk and milk products are complete meals by themselves.
A version of this fast is called 'Phalahar vrat' (or falahar). People who follow this do not consume any cereal grain and their day's meals, which are generally made up of fruits, milk and milk products, and nuts and seeds. There is a section of people who add potato to their phalahar vrat meals; however, it is completely your choice. The vrat meals are sattvic with very minimal use of spices. Most use sendha namak or rock salt for cooking. Fruit juices, fresh chaas (butter milk) and coconut water are the main go-to drinks. Here we are going to talk about how to plan nutritionally adequate and healthy meals for phalahar (falahar) vrat to sustain our health.
(Also Read: 10 Navratri Special Foods You Can Enjoy While Observing Navratri Vrat)
Milk and dairy products are a good source of calcium
Fruits are good sources of essential nutrients that our body needs to function. Consuming adequate fruits are positively linked to better health and protection against chronic diseases. Here are health benefits of having fruits in phalahar Navratri fast:
(Also Read: Navratri 2020 Special: Delicious Vegetarian Snacks For Tea-Time Hogging)
Nuts and seeds are rich source of plant sterols
Here I have combined all these fabulous foods and put together a sample phalahari (falhari) Navratri vrat menu for you. Don't eat less than this; you can increase the quantities as per your needs. Diabetics and people on medication for any health problems should avoid this kind of fasting.
DAY 1 | DAY2 | DAY3 | |
---|---|---|---|
Breakfast | MILK - 250ml | POTATO CHAAT: 100gm | GRILLED PANEER - 50g |
BANANA: 1 | ROASTED PEANUT: 50gm | APPLE - 1 | |
COCONUT WATER | LASSI: 200ML | FRESH LEMON WATER | |
MID MORNING | ALOO CHAAT: 50gm | FRUIT - 200GM | FRUIT JUICE: 200ml |
Lunch | HUNG DAHI 250ml | PANEER CUTLET -50g paneer | DAHI MINT RAITA: 250ml |
TOMATO & DHANIA-100gm | CUCUMBER SALAD-100gm | POTATO TIKKI:100gm | |
Snack | ROASTED PEANUTS: 50g | FRUIT CHAAT: 200gm | NUTS& SEEDS:50gm |
Dinner | POTATO & VEG CUTLET - 100gm | DAHI: 250gm | FRUIT SALAD - 200gm |
MILK SHAKE: 250ml | GRILLED TOMATO - 100gm | Milk: 250ml | |
NUTS & SEEDS - 30gm | |||
APPROXIMATE NUTRITIVE VALUE: Calories 1200 kcal /day, Proteins; 50gm |
Disclaimer-
The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.
Comments
About Rupali DattaRupali Datta is a Clinical Nutritionist and has worked in leading corporate hospitals. She has created and lead teams of professionals to deliver clinical solutions for patients across all medical specialties including critical care. She is a member of the Indian Dietetic Association and Indian Association of Parenteral and Enteral Nutrition.