B. Vrat, Ekadashi & Festival Kitchen
Many guests fast on Ekadashi, Navratri, Shravan Mondays and festival days. For those over 55, the kitchen offers a phalahari track that keeps fluids, protein and energy adequate.
| Permitted on most fasts | Avoided on most fasts | Care for elderly fasters |
|---|---|---|
| Samak, kuttu, rajgira, singhara, sabudana; potato, sweet potato, pumpkin, lauki, arbi; milk, curd, paneer; fruit, nuts, makhana; rock salt, cumin, pepper, ginger, green chilli | Rice, wheat, pulses, regular salt, turmeric (in some traditions), hing, mustard seeds, most ground spices | No prolonged dry fasts; offer coconut water, takra, milk; check medicines that need food (diabetes, BP); break fast with something warm and light |
Soft Sabudana–Makhana Khichdi
VRAT · EKADASHI · Serves 4 · Portion: 1 plate (≈180 g) · Soak 5 h · Cook 15 min
Texture: Soft Dosha: Light; Pitta-pacifying
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Sago (sabudana) | 1 cup, soaked 5 h | 160 g | 800 g |
| Potato | 1 small, boiled & cubed | 100 g | 500 g |
| Fox nut (makhana) | ¾ cup, roasted & crushed | 20 g | 100 g |
| Peanuts | 3 tbsp roasted, powdered | 30 g | 150 g |
| Ghee (cow) | 4 tsp | 20 g | 100 g |
| Cumin (jeera) | ½ tsp | 2 g | 10 g |
| Ginger, fresh | 1½ tsp | 8 g | 40 g |
| Green chilli (optional, deseeded) | ½ (optional) | 2 g | 10 g |
| Rock salt (sendha namak) | ½ tsp rock salt | 3 g | 15 g |
| Lemon juice | 2 tsp | 10 ml | 50 ml |
| Coriander leaves | 1 tbsp | 5 g | 25 g |
Method
1. Rinse sabudana until water runs clear; soak with water just covering it for 5 hours; pearls should press flat easily.
2. Mix in powdered peanuts and rock salt.
3. Heat ghee; cumin, ginger, chilli; add potato for 2 minutes.
4. Add sabudana; cook on low 4–6 minutes, stirring gently, until pearls turn translucent.
5. Fold in makhana, lemon and coriander.
| Per serving | Energy 269 kcal | Protein 3.1 g | Fat 8.8 g | Carbs 45.0 g | Fibre 2.0 g | Salt 0.8 g |
Care notes for 55+ guests Sabudana can clump and stick — serve warm and loose; offer water alongside. Diabetic guests: prefer samak khichdi (lower glycaemic load). | Ayurvedic note Sabudana is cooling and easy to digest — a traditional fast food. |
Variations & further ideas: Sabudana kheer · Sabudana thalipeeth (soft) · Sabudana vada — baked · Sabudana upma
Singhara Atta Halwa
VRAT · NAVRATRI · Serves 6 · Portion: ≈60 g · Cook 20 min
Texture: Soft Dosha: Cooling, nourishing
| Ingredient | Household measure | Base qty | Café batch ×5 |
|---|---|---|---|
| Water-chestnut (singhara) flour | ¾ cup water-chestnut flour | 100 g | 500 g |
| Ghee (cow) | 3 tbsp | 40 g | 200 g |
| Cow's milk, whole | 1 cup | 250 ml | 1,250 ml |
| Water | ¾ cup + 1 tbsp | 200 ml | 1,000 ml |
| Mishri / sugar | ⅓ cup | 60 g | 300 g |
| Green cardamom | ¼ tsp | 1 g | 5 g |
| Almonds | 8, slivered | 10 g | 50 g |
Method
1. Roast singhara flour in ghee on low 8 minutes until it darkens slightly and smells nutty.
2. Heat milk and water together.
3. Add the hot liquid gradually, stirring constantly (it thickens fast).
4. Add mishri; cook until it leaves the sides (3–4 minutes).
5. Add cardamom and almonds.
| Per serving | Energy 192 kcal | Protein 2.5 g | Fat 9.2 g | Carbs 24.5 g | Fibre 0.9 g | Salt 0.0 g |
Care notes for 55+ guests Soft, smooth and filling on fast days. | Ayurvedic note Shringataka (water chestnut) is cooling and strengthening — prized during fasts. |
Variations & further ideas: Kuttu halwa · Rajgira sheera · Singhara–lauki cheela · Singhara ladoo