Delicious and Healthy Shraavan Recipes for Diabetes and Weight Loss
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Shweta Mehta
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Shraavan 2024 begins in July and continues until 3rd Sept, according to the religious calendars followed by many across various states in India. This holy month holds special significance for devotees, as it’s a time of prayer, fasting, and spiritual reflection.
Many people observe a strict vegetarian diet, often avoiding grains and certain spices while also dedicating themselves to rituals that bring peace and purification to the mind and body.
For those managing diabetes or trying to lose weight, Shraavan month can present a unique challenge. It can be difficult to find meals that comply with Shraavan’s dietary restrictions and are nutritious.
So, our expert Nutritionist, Shweta Mehta, shares 4 interesting, easy-to-make Shravan recipes just for you! These vrat recipes are not only perfect for Shravan month but also help you stay on track with your health goals, ensuring that you don’t have to compromise on taste or nutrition during this sacred time.
080694 507461. Rajgira Dhokla
Preparation Time: 20 minutes
Serving Size: 4 servings
Requirements
| Ingredient | Quantity |
| Rajgira flour | 1 cup |
| Chopped coriander leaves | 2 tbsp* |
| Green chili paste | 1 tsp** |
| Grated ginger | 1 tsp |
| Curd | 1/3 cup |
| Black til (sesame seeds) | 2 tsp |
| Fruit salt | 1/4 tsp |
| Salt | 1/4 tsp |
| Water | As required |
| *tbsp = tablespoon **tsp = teaspoon |
|
Method of Preparation
1. Sift the Rajgira flour to remove any lumps or impurities and set it aside.
2. In a bowl, mix the Rajgira flour, green chili paste, grated ginger, curd, and salt.
3. Gradually add water to form a semi-thick batter, then let it rest.
4. Grease a mold with oil.
5. Add fruit salt to the batter, mix gently, and immediately pour the batter into the greased mold.
6. Sprinkle black til over the batter and place it in a steamer.
7. Steam the dhokla for 15-20 minutes or until a toothpick inserted into the center comes out clean.
8. Once done, remove from the steamer and let it cool slightly.
9. Cut into pieces and garnish with chopped coriander leaves.
10. Serve warm with your favorite chutney.
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Nutritional Information (Per 5 Dhoklas – 100g)
| Nutrient | Nutritional Value |
| Energy | 226 kcal |
| Carbohydrates | 33.87 gm |
| Protein | 8.81 gm |
| Fat | 5.65 gm |
| Fiber | 4.68 gm |
Cooking Tips
1. Ensure the steamer is properly heated with boiling water before placing the plates.
2. Allow the batter to rest for a while for better texture.
3. The batter should be thick but pourable.
2. Rajgira Sweet Potato Khichdi
Preparation Time: 20 minutes
Serving Size: 2 servings
Requirements
| Ingredient | Quantity |
| Rajgira | 1/4 cup |
| Chopped sweet potato | 1/8 cup |
| Chopped coriander leaves | 2 tbsp |
| Green chilies | 2 |
| Grated ginger | 1/2 tsp |
| Lemon juice | 2 tsp |
| Curry leaves | 8 |
| Peanuts | 2 tsp |
| Jeera (cumin seeds) | 2 tsp |
| Pink salt | 1/4 tsp |
| Oil | 1 tsp |
| Water | As required |
Method of Preparation
1. Soak and cook the Rajgira until soft, then drain the excess water.
2. Dry roast the peanuts, peel the skin and crush them coarsely.
3. Heat oil in a nonstick pan. Add jeera, green chilies, curry leaves, grated ginger, and chopped sweet potato. Sauté well.
4. Cover and cook on a low flame until the sweet potatoes are soft.
5. Add the cooked Rajgira, crushed peanuts, and pink salt. Combine well.
6. Switch off the flame, add lemon juice, and mix thoroughly.
7. Garnish with chopped coriander leaves and serve hot.
Nutritional Information (Per Medium Bowl – 90g)
| Nutrient | Nutritional Value |
| Energy | 172 kcal |
| Carbohydrates | 22.08 gm |
| Protein | 5.58 gm |
| Fat | 6.45 gm |
| Fiber | 4.09 gm |
Cooking Tips
- Avoid overcooking the millet to prevent a sticky and mushy texture.
- Adjust the spices to your preference.
3. Sama Kheer
Preparation Time: 15 minutes
Serving Size: 1 serving
Requirements
| Ingredient | Quantity |
| Barnyard millet (Sama) | 2 tbsp |
| Skimmed milk | 100 ml |
| Chopped almonds | 2 tsp |
| Chopped pista | 2 tsp |
| Saffron strands | 6 |
| Green cardamom powder | 1/8 tsp |
| Stevia | 1/8 tsp |
Method of Preparation
1. Rinse the Sama millet under cold water until the water runs clear.
2. Bring the milk to a boil, then add the soaked Sama millet.
3. Cook on low flame, stirring constantly, until the millet is cooked and the mixture thickens.
4. Add stevia, cardamom powder, and saffron strands. Stir well.
5. Simmer for a minute to let the flavors combine.
6. Remove from heat and let it cool slightly.
7. Garnish with chopped almonds and pista.
8. Serve warm or chilled, as per your preference.
Nutritional Information (Per Small Bowl – 90g)
| Nutrient | Nutritional Value |
| Energy | 113 kcal |
| Carbohydrates | 15.11 gm |
| Protein | 4.77 gm |
| Fat | 4.01 gm |
| Fiber | 2.44 gm |
Cooking Tips
- Cook the mixture on low heat until it reaches your desired consistency.
- Adjust sweetness according to your preference.
4. Dry Fruit Milkshake with Stevia
Preparation Time: 10 minutes
Serving Size: 2 servings
Requirements
| Ingredient | Quantity |
| Skimmed milk | 1/2 cup |
| Chopped cashew nut | 1 tsp |
| Chopped almond | 1 tsp |
| Chopped walnut | 1 tsp |
| Chopped pista | 1 tsp |
| Nutmeg powder | 1/8 tsp |
| Green elaichi (cardamom) powder | 1/8 tsp |
| Stevia | 1/8 tsp |
Method of Preparation
1. In a blender, add skimmed milk, chopped cashew nuts, almonds, walnuts, pista, nutmeg powder, cardamom powder, and stevia.
2. Blend the mixture until smooth.
3. Serve chilled.
Nutritional Information (Per Medium Glass – 160ml)
| Nutrient | Nutritional Value |
| Energy | 113 kcal |
| Carbohydrates | 15.11 gm |
| Protein | 4.77 gm |
| Fat | 4.01 gm |
| Fiber | 2.44 gm |
Cooking Tips
- Use a small amount of stevia and adjust to taste, as stevia can be quite sweet.
- Experiment with different dry fruits and spice combinations to create unique flavor profiles.
Shravan 2024 is a time of spiritual cleansing, but you don’t have to sacrifice taste or nutrition. In India, where fasting is integral to many festivals, these vrat recipes are perfect for Shraavan and can be used anytime you fast or cleanse your system.
These dishes help you enjoy the season’s flavors while staying mindful of your health, especially if you’re managing diabetes or aiming for weight loss.
Join our Diabetes Prime or Weight Loss Program at Fitterfly, and our Nutrition Coaches will provide you with customized meal plans and guide you to achieve your health goals, whether reducing HbA1c or losing weight.
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This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
