Observing a fast during Mahashivratri is a deeply spiritual practice for many Hindus, symbolizing devotion to Lord Shiva and purifying the body and mind. While some observe a strict 'nirjala' fast without food or water, many choose a lighter 'phalahar' fast, consuming only certain foods. The key is to consume 'satvik' foods, which are considered pure and beneficial for spiritual focus.
Permitted Food Items
Fruits and Dry Fruits
Fruits are a staple of the Mahashivratri fast and a primary source of natural energy. They are hydrating, packed with vitamins, and easy to digest. Dry fruits and nuts are also excellent for sustaining energy levels.
- Fruits: Bananas, apples, pomegranates, papayas, and oranges are all great options. A simple fruit salad is a light and refreshing meal.
- Dry Fruits: Almonds, cashews, raisins, and walnuts can be eaten raw or blended into shakes. Dates and figs offer natural sweetness.
- Snacks: Energy balls made from dates, nuts, and melon seeds provide a nutritious boost.
Dairy Products
Dairy is a significant part of the Mahashivratri fast, as milk is a traditional offering to Lord Shiva.
- Milk: A plain glass of milk can be consumed, or it can be used to prepare dishes like thandai and kheer.
- Yogurt (Curd): Enjoy it plain, as a raita with grated potato, or as a lassi.
- Paneer (Cottage Cheese): A great source of protein, paneer can be lightly seasoned and eaten.
- Ghee and Butter: Used for cooking permitted dishes instead of regular oil.
Vrat-Friendly Flours and Millets
Regular grains like wheat and rice are typically avoided. Instead, devotees use special flours and millets for their meals.
- Sabudana (Tapioca Pearls): This is one of the most popular fasting ingredients. It can be made into khichdi, vadas, or kheer.
- Kuttu (Buckwheat) Atta: This flour is used to make puris, rotis, and pancakes.
- Rajgira (Amaranth) Atta: High in protein and fiber, rajgira can be used for parathas, puris, or a simple porridge.
- Singhara (Water Chestnut) Atta: Another gluten-free alternative used for puris and snacks.
- Samak (Barnyard Millet) Chawal: These small grains can be used to make a savory khichdi or kheer.
Root Vegetables
Root vegetables are generally permissible, providing necessary carbohydrates for energy.
- Potatoes: Can be boiled, roasted, or prepared in a simple curry with rock salt.
- Sweet Potatoes: A nutritious option for chaat or halwa.
- Arbi (Colocasia): Can be fried or cooked in a dry preparation.
Comparison of Fasting Grains vs. Regular Grains
| Feature | Fasting Grains (e.g., Kuttu, Rajgira) | Regular Grains (e.g., Wheat, Rice) |
|---|---|---|
| Sattvic Nature | Considered pure and calming for the mind during fasts. | Not always considered sattvic due to cultivation and processing. |
| Gluten Content | Naturally gluten-free, suitable for those with sensitivities. | Contain gluten, which can be heavy for some people. |
| Energy Source | Provides sustained energy due to high fiber content. | Provides quick energy but can lead to energy crashes. |
| Preparation | Often used for puris, rotis, pancakes, and porridges. | Used for bread, rotis, and various dishes. |
| Digestibility | Easier to digest, supporting the cleansing aspect of fasting. | Can be heavy and slow to digest during a fast. |
| Nutritional Profile | Rich in protein, minerals, and vitamins (varies by grain). | Varies, but generally a source of carbohydrates and calories. |
Important Considerations
Salt and Spices
- Rock Salt (Sendha Namak): Use this for all your cooking instead of regular table salt, as it is considered purer.
- Permitted Spices: You can use cumin seeds, black pepper powder, green cardamom, cinnamon, and ginger for flavor.
- Spices to Avoid: Onion and garlic are strictly prohibited as they are considered 'tamasic'.
Beverages
Staying hydrated is crucial, especially if observing a long fast.
- Water and Coconut Water: The best options for hydration.
- Fresh Juices: Homemade fruit juices are permissible.
- Herbal Tea: Ginger or tulsi tea can be soothing.
- What to Avoid: Caffeinated drinks and alcohol should be avoided.
Healthy Fasting Recipe Ideas
Sabudana Khichdi
Ingredients: Soaked sabudana, roasted crushed peanuts, boiled potato cubes, cumin seeds, green chillies, rock salt, coriander leaves, ghee. Method: Sauté cumin seeds and green chillies in ghee. Add potatoes and cook until tender. Mix in soaked sabudana and peanut powder. Season with rock salt and garnish with coriander.
Kuttu ki Puri with Aloo ki Sabzi
Ingredients: Kuttu atta, mashed boiled potatoes, rock salt, ghee for frying. Method: Knead the flour, mashed potatoes, and rock salt into a stiff dough. Roll into small puris and deep-fry until golden brown. Serve with a simple potato curry made with ginger, green chillies, and cumin seeds cooked in ghee.
Makhana Kheer
Ingredients: Makhana, milk, jaggery or sugar, cardamom powder, nuts, ghee. Method: Roast makhana in ghee until crisp. Boil milk and add the roasted makhana, simmering until it thickens. Add jaggery or sugar, cardamom powder, and nuts. Serve warm or chilled.
Conclusion
By choosing from the wide variety of permissible satvik foods, devotees can observe the Mahashivratri fast with ease and spiritual focus. Consuming fruits, dairy, and special fasting flours like kuttu and sabudana helps maintain energy and promotes a sense of well-being. Remember to use rock salt for all preparations and stay well-hydrated throughout the day. This mindful approach to fasting nourishes both the body and the spirit, allowing for a truly meaningful and devoted observance of the festival. For more recipe inspiration, check out this fasting recipe portal on Tarla Dalal.
FAQ
Can I eat rice during Mahashivratri fast?
No, regular rice and other grains are typically avoided during the Mahashivratri fast. Fasting alternatives like sabudana or samak chawal (barnyard millet) are used instead.
What kind of salt is allowed during the fast?
Only rock salt, or 'sendha namak', is permitted for use in fasting meals. Regular table salt should be avoided.
Are onions and garlic allowed in Shivratri fast food?
No, onions and garlic are classified as 'tamasic' foods and are strictly prohibited during the fast.
Can I drink tea and coffee during the Mahashivratri fast?
Excessive consumption of tea and coffee should be avoided as they can cause dehydration. Herbal teas or milk are better alternatives.
Is it okay to use dairy products during the fast?
Yes, dairy products like milk, curd, paneer, and ghee are all permissible and widely used in fasting recipes.
What are some good snacks to have while fasting?
Good snack options include roasted makhana (fox nuts), fruits, dry fruits, and nuts. Energy balls made from dried fruits are also a great choice.
Can I eat non-vegetarian food during the fast?
No, non-vegetarian food is strictly prohibited during the Mahashivratri fast, along with onions and garlic.
