The Vrat-Friendly Millets: Your Guide to Fasting Food
During religious fasts such as Navratri, many observers avoid regular cereal grains like wheat and rice. In their place, a variety of nutrient-dense millets and pseudo-grains are traditionally consumed to provide energy and sustenance. These include barnyard millet, little millet, and amaranth, which are valued for their health benefits and 'sattvic' qualities—meaning they are considered pure, light, and cleansing.
Barnyard Millet (Sama Rice)
Barnyard millet is perhaps the most popular and versatile millet for fasting. Often called sama rice, moraiyo, or bhagar, it has a texture similar to broken wheat or semolina and can be used in a wide range of dishes.
- Nutritional Profile: It is gluten-free, easily digestible, and a good source of protein, fiber, and micronutrients like iron and zinc. Its low glycemic index helps to prevent sharp blood sugar spikes, a significant benefit during fasting.
- Culinary Uses: Sama rice is a fantastic substitute for regular rice. It is commonly used to make savory khichdi, fluffy pulao, or sweet kheer. You can also prepare light and wholesome idlis or crispy tikkis with it.
Little Millet (Kutki)
Known as kutki in Hindi, little millet is another excellent choice for a fasting diet. Its small grains cook quickly, making it a convenient option for preparing meals during a fast.
- Nutritional Profile: Little millet is lauded for its low glycemic index and high fiber content, which promotes satiety and aids digestion. It provides a steady release of energy, preventing the hunger pangs that can occur during fasting.
- Culinary Uses: Kutki is perfect for making comforting porridges, nutritious upma, or as a rice substitute in any vrat-appropriate recipe. Its light texture makes it easy to digest, which is ideal during periods of dietary restriction.
Comparing Fasting-Friendly Millets
To help you decide which millet is right for your fasting needs, here is a comparison of some of the most popular options:
| Feature | Barnyard Millet (Sama Rice) | Little Millet (Kutki) | Amaranth (Rajgira) |
|---|---|---|---|
| Classification | True millet (grass seed) | True millet (grass seed) | Pseudo-grain (broadleaf plant seed) |
| Key Benefit | High fiber, sustained energy, mimics rice | Low glycemic index, easy digestion | High protein and rich in minerals like iron and calcium |
| Texture | Similar to semolina or broken rice | Small, fine-textured grain | Tiny, seed-like grain |
| Common Uses | Khichdi, pulao, kheer, idli | Porridge, upma, rice substitute | Ladoos, chikkis, flour for chapatis |
| Cooking Time | Moderate (soaking recommended) | Fast (minimal soaking needed) | Fast (especially as a flour) |
Recipes for a Nutritious Fast
Incorporating these millets into your fasting diet is simple and can add both variety and nutrition. Always remember to use rock salt (sendha namak) and avoid ingredients like onions, garlic, and regular table salt during traditional fasts.
Samak Khichdi (Barnyard Millet Khichdi) This is a classic fasting dish that is both hearty and comforting.
- Wash 1 cup of sama rice and soak for 20 minutes.
- In a pan, heat ghee and add cumin seeds, green chillies, and grated ginger.
- Add diced boiled potatoes and saute for a few minutes.
- Stir in the soaked sama rice, rock salt to taste, and crushed peanuts.
- Add 2 cups of water (or more for a softer consistency) and simmer until cooked.
- Garnish with fresh coriander leaves before serving.
Kutki Porridge (Little Millet Porridge) For a quick and soothing meal, little millet porridge is an excellent option.
- Rinse 1/2 cup of little millet and add it to a pot with 2 cups of water or milk.
- Bring to a boil, then reduce heat and simmer until the millet is soft and the consistency is creamy.
- Stir in jaggery or a sweetener of your choice.
- Add cardamom powder, nuts, and raisins for extra flavor and texture.
Rajgira Poori (Amaranth Flour Poori) While technically a pseudo-grain, amaranth flour is a staple for fasting and makes delicious pooris.
- Knead a dough using rajgira flour, boiled mashed potatoes, and rock salt.
- Roll into small discs and deep-fry in pure ghee until golden brown.
Benefits of Including Millets in Fasting
Using millets for fasting goes beyond simply adhering to tradition. It offers significant health advantages that support the body during periods of dietary change.
- Sustained Energy: Millets like barnyard and little millet have a low glycemic index, meaning they release carbohydrates slowly. This helps maintain stable energy levels, preventing the fatigue often associated with fasting.
- Improved Digestion: The high fiber content in millets promotes healthy bowel movements and can prevent constipation, a common issue during fasting.
- Nutrient-Rich: Compared to refined staples, millets are a powerhouse of essential vitamins and minerals, including magnesium, iron, and B-vitamins, ensuring your body receives proper nutrition even with a limited diet.
- Gluten-Free: All the millets mentioned are naturally gluten-free, making them safe for those with gluten sensitivities or celiac disease.
Conclusion
For those observing a fast, millets like barnyard millet (sama rice) and little millet (kutki) offer a perfect blend of tradition, nutrition, and versatility. By providing sustained energy, aiding digestion, and delivering a wealth of nutrients, these ancient grains make the fasting period not only manageable but also healthier. Whether you prepare a comforting khichdi, a sweet porridge, or crispy snacks, incorporating these millets into your diet is a smart and satisfying choice. Remember to choose organic millets and prepare them with care to align with the purity of your vrat.
Frequently Asked Questions (FAQs)
Q: Is sama rice truly a rice? A: No, sama rice is not a rice but rather a variety of millet known as barnyard millet. It is called 'rice' because it is a popular grain substitute during fasting and has a similar texture when cooked.
Q: Why are regular grains like wheat and rice avoided during fasts? A: In many Hindu traditions, regular grains are considered to be 'tamasic' or heavy, while fasting calls for a 'sattvic' or light diet. Millets and pseudo-grains are considered lighter and easier to digest.
Q: Can a diabetic person consume millets during fasting? A: Yes, many millets have a low glycemic index and can help manage blood sugar levels. However, individuals with diabetes should practice portion control and consult a healthcare professional before making dietary changes, especially during fasting.
Q: Is amaranth considered a millet for fasting? A: While amaranth (rajgira) is technically a pseudo-grain and not a true millet, it is widely consumed during fasting periods and shares many of the nutritional benefits and gluten-free properties of millets.
Q: Can I use different spices with millets during a fast? A: Typically, observers of a strict fast use limited spices. Cumin, black pepper, and green chilies are generally allowed, but common salt, turmeric, and asafoetida are often avoided. Rock salt (sendha namak) is the preferred alternative.
Q: Is it necessary to soak millets before cooking for a fast? A: Soaking millets like barnyard millet for 20-30 minutes can help reduce cooking time and improve digestibility. Some millets like little millet cook very quickly even without soaking.
Q: What is the benefit of using millets instead of other fasting foods? A: Millets are more nutrient-dense and offer a higher fiber and protein content compared to other fasting staples like sabudana, providing more sustained energy and preventing hunger pangs.
