Page 18 of the book, in Ahara
Navratri Fasting Recipes for American Kitchens
Sabudana khichdi, buckwheat pancakes and a barnyard millet pulao, with where to find each ingredient in the US and how to fast safely if you have diabetes or take medicines.
Sharad Navratri 2026 runs from Sunday, October 11 to Monday, October 19, with Dussehra on October 20, according to Indian calendars. Temple calendars in the US sometimes shift a day, so check with your local mandir. If you're fasting in an American town, the good news is that the main vrat ingredients are easier to find than they used to be. Here are three reliable recipes, where to buy each ingredient, and how to fast safely if you have diabetes, are pregnant or take daily medicines.
What's typically eaten, and what's avoided
Customs vary by family and region, so follow your own tradition. This is a common pattern:
| Usually eaten | Usually avoided |
|---|---|
| Sabudana (tapioca pearls), kuttu (buckwheat) flour, singhara (water chestnut) flour, rajgira (amaranth), samak (barnyard millet) | Wheat, rice, lentils and regular grains |
| Potatoes, sweet potatoes, pumpkin, bottle gourd, cucumber | Onion and garlic |
| Milk, yogurt, paneer, ghee | Meat, eggs and alcohol |
| Fruits, nuts, peanuts | Regular table salt, replaced with sendha namak (rock salt) |
Where to find vrat ingredients in the US
- Buckwheat flour: in the baking aisle of Whole Foods, Sprouts and many Kroger stores, and online. Buy a fresh bag and check the date; buckwheat flour goes stale faster than wheat flour.
- Tapioca pearls (sabudana): Asian grocery stores and online. Choose medium pearls, not the tiny ones for desserts or the large ones for bubble tea.
- Amaranth: health food aisles and bulk bins.
- Barnyard millet (samak) and water chestnut flour: usually Indian stores or online.
- Rock salt: sold as "pink salt" or "Himalayan salt" in most supermarkets.
Recipe 1: Sabudana khichdi
Serves 2. 20 minutes, plus 4–6 hours soaking.
- Rinse 1 cup medium tapioca pearls until the water runs clear. Soak in just enough water to cover, 4–6 hours or overnight. They're ready when a pearl squashes easily between your fingers.
- Drain well, then toss the pearls with ½ cup crushed roasted peanuts and rock salt to taste.
- Heat 2 tablespoons ghee. Add 1 teaspoon cumin seeds and 1 chopped green chili.
- Add 1 boiled, cubed potato and cook for 2 minutes.
- Add the pearls and stir gently over medium-low heat for 5–7 minutes, until they turn translucent.
- Finish with lime juice and chopped cilantro. Serve with plain yogurt.
Recipe 2: Kuttu (buckwheat) pancakes
Makes 6 small pancakes. 15 minutes.
- Mix 1 cup buckwheat flour, 1 grated boiled potato, rock salt, ½ teaspoon cumin seeds and a little chopped green chili.
- Add water slowly to make a thick, pourable batter.
- Cook spoonfuls on a lightly greased skillet, 2–3 minutes a side, until set and golden.
- Serve with yogurt and a cucumber salad.
Recipe 3: Samak (barnyard millet) pulao
Serves 2. 25 minutes.
- Rinse ½ cup barnyard millet and drain.
- Heat 1 tablespoon ghee, add cumin seeds, then diced potato and a handful of peanuts.
- Add the millet, 1½ cups water and rock salt. Simmer covered for 12–15 minutes until soft.
- Rest 5 minutes, fluff, and top with cilantro.
Balancing a nine-day fast
Most vrat staples are starchy. To keep energy steady, pair each meal with protein and something fresh: yogurt, paneer or nuts, plus cucumber, pumpkin or fruit. Fry less often; most fasting snacks bake or pan-cook well.
Quick fasting snacks for work and school
- Roasted makhana (fox nuts) with rock salt and a little ghee.
- A handful of almonds, walnuts or roasted peanuts.
- Plain yogurt with chopped fruit.
- Baked sweet potato wedges with lime and rock salt.
- Cucumber and paneer cubes with black pepper.
A simple nine-day meal rhythm
| Meal | Idea |
|---|---|
| Morning | Fruit with yogurt and nuts, or a glass of milk |
| Midday | Sabudana khichdi or samak pulao with cucumber raita |
| Afternoon | Makhana or a small fruit |
| Evening | Kuttu pancakes with a pumpkin or bottle gourd sabzi |
Rotate the dishes so you don't eat sabudana at every meal. Varied fasting food is easier on digestion and keeps energy steadier.
Myths and facts
| You may have heard | What's actually true |
|---|---|
| Fasting food is automatically healthy | Many vrat staples are starchy or fried; balance them with protein, yogurt and vegetables |
| Sabudana is a good source of protein | Tapioca pearls are almost pure starch; the peanuts in khichdi add the protein |
| Everyone must fast the same way | Customs vary by family and region, and adapting the fast for health is common and accepted |
| Rock salt is much healthier than regular salt | It's still mostly sodium chloride; use it in the same moderate amounts |
| People with diabetes can't take part | Many do, with changes agreed with their doctor, especially around medicines and meal timing |
Common questions
Can I drink tea or coffee while fasting?
Customs vary. Many families allow tea or coffee with milk; others don't. If you normally drink caffeine, cutting it suddenly can bring headaches, so reduce gradually before the festival if you plan to skip it.
Can children and older adults fast?
Many families give children and older relatives a lighter version, such as fasting food without skipping meals. That's a sensible, common approach, especially for anyone on regular medicines.
Can I exercise while fasting?
Gentle walking and yoga are usually fine. Save hard workouts for after the festival, drink enough water, and stop if you feel dizzy.
Is sabudana healthy?
Tapioca pearls are almost pure starch with little protein or fiber. They're fine as part of a fast, especially paired with peanuts, yogurt and vegetables, but they aren't a nutritious staple on their own.
Around the festival
- The week after: Diwali wellness: sweets, sleep and balance
- Eating well year-round: our Nourish chapter guide
- If you manage diabetes: diabetes-friendly Indian recipes
Sources
- Navratri 2026 dates (Brut India) — Sharad Navratri 11–19 October 2026, Dussehra 20 October
- Dietary Guidelines for Americans — general nutrition guidance
